Top Videos
Kai Greene Dance Battle

Kai Greene goes head to head in a dance battle with 3 talented kids in Toronto!

Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

The Best Weight Loss Yoga Workout for Men

Burn major calories, better your mind, and become a stronger, more flexible athlete with this ultimate routine.

Arnold Schwarzenegger's Aussie Seminar Part 1 - Arnold Classic Australia 2016

What does Arnold Schwarzenegger do for fun? Entertaining as always, Arnold keeps things lively at Sunday's post-competition seminar in Australia! From early bodybuilding misconceptions and the crusade for it's acceptance to laying bricks with Franco Columbu (yes, their work can still be seen around Venice, CA). Watch all this and MORE in Part 1.

[View All Videos]

Top News
T NATION on Twitter

Only use this bicep program if you're sick and tired of having small arms: …

T NATION on Twitter

Low testosterone slows fat loss and muscle gain. Don't let it hold you back: …

3 on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Mr. Olympia LLC on Instagram: “@schwarzenegger #MrOlympia @mr.olympiallc #olympia #BodyBuilding #Flex”

RCSS Brand Madness

Kevin Hart on Twitter

Sunday Funday people....doing what I do best with my partner in crime @therock & that's putting in WORK!!!! ... 

Kai Greene on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

How to Determine Your Ideal Body Fat Percentage

One of the most accurate and cost effective ways to measure your body fat is with a caliper. There are several other ways to take your body fat. Underwater weighing, dexa scan, bioelectrical impedance machines and calipers. Calipers are designed to clip the body fat and measure the fat under the skin. There are various  pinch tests. I recommend using a four or seven point caliper test. Regardless of whatever method you use the key element is consistency. It matters much less what the body fat number says as long as every time you check your body fat it’s moving in the right direction...down! Try to be as consistent as possible when taking your measurements. Try to do them under the same conditions, for example first thing in the morning after using the restroom. This will eliminate any discrepancies with inconsistencies and fluctuations throughout the day.

Jailhouse Strong: 100 Bodyweight Squat Challenge

Here is the Jailhouse Strong challenge to you. Do this complete sequence three times, rest two minutes between sets. Complete each set in four minutes and you are physically fit. Do it in three minutes and the warden will call you sir.

Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

Michelle Lewin Rocks Sexy Bikini at the Beach

For fans of former M&F Iron Maiden, Michelle Lewin, these revealing photos of the fitness model's sexy body come as no surprise. Followers of the dedicated, physique competitor know how hard she works to maintain her rockin' figure, and exceptional level of fitness. And all that work continues to pay off as Michelle celebrates her 30th birthday on the beach, looking finer and fitter than ever.

Roelly Winklaar's Six Favorite Shoulder Exercises

“Believe it or not, this is one of the exercises I see people doing incorrectly in almost any gym I visit,” Winklaar says. “I see guys circling their shoulders at the top, which is an injury waiting to happen.” Some people include these on back day, but Winklaar doesn’t think he can hit them as hard once he’s completed a heavy back workout that includes a killer set of deadlifts, so he adds them to his shoulder day. “There’s no better way to directly hit the traps than with shrugs,” he says. He alternates between barbell and dumbbell shrugs, noting that each has its benefits.

Sagittarius Horoscope for Sunday, March 20, 2016

Sunday, March 20, 2016 - Intentionally bending reality enables you to imagine all the possibilities that are waiting in the future. You have a clear aim at whatever you want now, assuming you can conjure up a vivid image of your desires. Just remember that daydreaming isn't the only ingredient to your success; perseverance is also required now. Don't give up on your highest hopes, or you'll never know what might have been possible. Shoot for the Moon; even if you miss, you'll land among the stars.

10 'Dumb' Questions Trainers Keep Hearing

This is a list of the 10 most common questions I get asked. I debunked each one for you so you can finally know the truth. I believe these questions come about because people are always looking for easy solutions to their problems.

Off-Season Eating with Juan Morel

Many bodybuilder's partake in some pretty impressive (and well-deserved) cheat meals , but you haven't seen anything until you've witnessed an off-season cheat day of Weider athlete and 2015 New York Pro champ, Juan "Diesel" Morel ! With a metabolism like no other, Juan brings us along to witness the awesomness of one of his epic cheat days, as he packs on size for the upcoming 2016 competition season. You won't believe your eyes...

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

Eight Quick-Hit Strategies for Fast Weight Loss

Easy ways to lose weight through healthy eating and exercise.

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

5 Ways to Amp Up Your Pull-Up

Pull-ups take the cake in terms of  bodyweight exercises . Grabbing a bar and performing a few reps is enough to impress almost any of your friends. However, it can be extremely difficult to build your numbers into a large set. The pull-up requires a unique combination of relative strength (strength in relation to your bodyweight) along with core and grip strength. Absolute strength - the ability to hoist an impressive overall weight - matters less if you can’t control your own body.

The 2016 Starter's Guide Workout Program

As you progress, you can introduce machines to further isolate and overload the muscles and even to work around any nagging injuries you may have. But for now, stick with what’s written here. “When starting a new workout program, focusing on the fundamentals is key,” says Grinnell. “Pushing, pulling, and squatting heavy weight is what it’s all about. Throw in some arms, calves, and abdominal work with the right amount of cardio and you have a solid workout plan.”

Behind the Scenes: Photoshoot with Big Ramy!

Come behind the scenes with FLEX and photographer Per Bernal to see GAT athlete Big Ramy train legs the day after his victory at the 2014 IFBB New York Pro!

10 Fit-Girl Problems Nobody Talks About

Fitness has plenty going for it, but it also has its ugly, smelly, awkward, and judgy side. Here are 10 legit problems from the life we love, and what you can do to overcome them!

5 Skinny Guys Who Transformed Into Beasts

Some men came into this world with a full, natural build conducive to putting on muscle almost effortlessly.  Others were not so lucky.  Guys looking to build mass and get stronger come in all different shapes and sizes, but some in particular--the naturally skinny guys--are all bound by the same cause.  Looking to make large changes and silence their critics, these guys hit the iron and barreled through their own obstacles like a freight train.

25 The 30 Best Leg Exercises of All Time

A strong lower body is crucial to performance—whether you're looking to improve your sports performance, gym work, or just daily fuctional fitness. And yes, we said "strong lower body." Leg exercises aren't just for quads and hamstrings—these exercises will work your core muscles, improve your balance, and grant you the added benefits of things like grip strength.

T NATION on Twitter

Ever tried "milking" a weight? It's the best way to fight plateaus. Do it: …

5 Best Exercises Every Beginner Should Perfect

I’ve been training for so long at this point that it’s difficult to recall those first moments I entered a gym. I can, however, remember the way I executed technique the wrong way, which led to slower strength gains and my non-existent “program” when I started lifting in seventh grade. Now that I’m a trainer it’s clear that people still make the same mistakes when beginning their fitness journey. If you’re a beginner  you absolutely need to perfect the following five exercises to build a strong foundation .

7 Training Rules You Shouldn't Break

We hate sounding like your mother, but do you ever wonder why we always tell you to wrap your hands around the bar, including your thumb? How about why your feet should be pointing straight ahead? One obvious answer is safety, but there's acutally a lot of other reasons as to why you should follw the fitness rules. Listen up, and pay attention as to what mistakes you could be making in the gym, and reasons why you should avoid them.

18 Foods That Will Slim You Down to 7% Body Fat

In reality, getting down to a healthy but minimal 7% body fat requires discipline, effort, and plenty of science about your nutritional intake. Abs are made in the kitchen, as the saying goes—so make sure you stock up on these 18 high-octane fuels (plus some seasonings) and regulate them with precision.

15 Natural Ways (That Aren't Melatonin) to Fall Asleep Faster

Sure, there are some major benefits to taking a 20-minute snooze mid-day, but napping isn’t for everyone, according to the Mayo Clinic.  The National Sleep Foundation recommends 10- to 30-minute naps for short-term alertness and improved performance; any longer and you up your odds of experiencing sleep inertia, which is characterized by short-term grogginess and disorientation. What's more, napping at the "wrong" time of day can affect your sleep quality, making it difficult to fall asleep or sleep soundly through the night. For example, if you take a nap late in the evening, it can throw off your natural sleep patterns. But a quick nap on your commute in to work in the morning, or a midday power nap in your office can be beneficial to restoring alertness. 

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

The Spring Trim Up: How to Burn Body Fat Before Summer

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. Check out how that's done with the WINTER BULK UP program here . And then again, some might have just put on the blubber. But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you all up: The SPRING TRIM UP .

Six-Week Power Abs Routine

The Power Abs Program's focus is to not only streamline your waist by getting rid of the flab but also etch in deep abdominal muscle - so whenever you take off your shirt, your  six-pack  will be clearly visible. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights - which you may not have known. And here's more: Powerlifters and strongmen have great abs. Sure, they're buried under layers of bodyfat, but deep under that flab are an incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis. Those guys need to have super-strong and well-developed ab muscles to lift the massive amounts of resistance required by their sports. Like a powerlifter, you want  strong abs . Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries. And a stronger midsection means more strength on all your other exercises, since that's your core. Unlike a powerlifter, however, you want a chiseled six-pack. But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program.

10 Tips For Endurance Training

Follow these 10 tips for endurance training, to prepare yourself for any race that stands in your way.

High Protein Sweet Potato Chili

In the pantheon of great all-purpose recipes, chili has to rank in the Top 10. It works as lunch, dinner, a snack, a side, and has so many variations that there’s something for everyone. Not to mention, if you have a slow cooker, it requires no cooking talent to make a delicious meal. (Note: I think everyone should own a slow cooker; has too much value and is possibly the easiest cooking device ever created.) You just need the wherewithal to throw ingredients in a pot 6 to 8 hours before you want to eat. Toss in the fact that you have to work to make it unhealthy, and it’s hard to argue against chili. This recipe is a Born Fitness special, as it tosses in one of my favorite ingredients: sweet potatoes. Dig in and enjoy. -AB

Going Keto Pt. 2: Preparing for Ketosis

That should be enough to get you started, but if you want the AP course, go for the Glucose-Ketone Index (GKI). Although GKI isn’t found on self-monitoring systems, it’s a helpful measurement of your blood glucose to ketones ratio in one simple number. To convert blood glucose levels to mmol/L from mg/dL, simply divide the mg/dL value by 18. Let’s say you have a blood glucose level of 65 mg/dL... divide that by 18 to yield 3.6, which is then divided by 3 (3.0 mmol/L of ketones). Your result is a GKI of 1.2, which is the optimal range for someone utilizing a ketogenic diet for addressing cancer or another means of metabolic therapy. Bodybuilders going keto need not worry as much about the GKI, for their GKI values will be much higher, given their objective of using the diet.

Johnnie Jackson's Legendary Traps

At his best, when crunching a most muscular, Jackson’s traps rise so high they seem at risk of detaching. And from behind, the granite kite on his back jumps at you in 3-D. Up near the top, the flesh on either side of his neck forms a dramatic ring around an oddly elevated vertebrae, creating a look so freakishly unique that when a rear shot of him appeared in GQ, anyone who also read FLEX knew instantly it could only be Johnnie.

6 Signs Your Arm Workout Isn't Helping You at All

You probably think your biceps and triceps are making gains from your routine—but what if you're just wasting your gym time?

T NATION on Twitter

Training hard? Double-up on your fat loss efforts by fixing your diet. Free ebook here:

Master the Proper Running Form

The Pose Method was devised by Russian running coach Nicholas Romanov in the 1970s and is widely being taught today by elite running coaches and CrossFit instructors around the world as the ideal running form. Like any other skill, it’s much more difficult to master than it looks, but here are the standards that every runner, from the ultramarathoner to the lowliest weekend jogger, needs to work toward.

10 Worst Bench Press Mistakes

Great lifters spend a lot of time perfecting their bench press technique because they know they need to use the right muscles, get into the correct positions, and make the barbell move on the most efficient path possible. The further you stray, however, the more strength you’ll lose and the higher your risk of a torn pec or strained shoulder.

6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

5 of the Coolest Shoes Revealed During the 2016 Nike Innovation Summit

On Wednesday, March 16, 2016, Nike unveiled some incredible technology innovations in footwear. From enhanced classics like the Nike Air Max to revolutionary new products like a self-lacing shoe of the future called the Nike HyperAdapt 1.0, check out five things that impressed us the most.

Lifting Straps

When performing pulling exercises, forgo using lifting straps until your grip is all that prevents you from properly progressing your training. This will ensure you are adequately training your grip. When the loads get heavy, however, use lifting straps to allow you to adequately train the larger target muscles. – FLEX

The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

Dr Warriors Injections of Inspiration "Tomorrow the FIGHT starts AGAIN!"

Dr Warriors Injections of Inspiration "Tomorrow the FIGHT starts AGAIN!"

Workout Finisher: Pull-Up Insanity for a Bigger Back

Rather than relying solely on a variety of lat pull-downs and pull-overs to help you grow your back, utilize a traditional bodyweight staple - the pull-up. By activating nearly every muscle in your back (not to mention your core and arms as well), the pull-up can help you add volume after you’ve finished your back routine . This finisher utilizes a particular type of intensity progression called mechanical advantage drop sets. Essentially, you will start off with your weakest position then gradually move to a stronger one as you fatigue. Try this finisher to take your back to the next level in size and strength.

The Body Cleanse: Does Juicing Really Work?

So if you want to know how to potentially help your system–as well as what benefit you’ll really receive from those juice cleanses–then it’s time to sip on a drink called truth serum. In this case, the information is powered by Brad Pilon, author of Eat Stop Eat, research genius, and pioneer in intermittent fasting. Bottoms up.

The Truth About Nutrient Timing

Your study was a pretty big deal, but probably needs more attention in the mainstream. To catch people up to speed, can you tell me: What was the established “truth” that we thought we knew about protein timing? In other words, why did we think timing was important and what benefit did we believe was accomplished by eating within the “anabolic window.”

20 Muscle-Building Bar Exercises that are Insanely Effective

Below you'll find 20 different examples of moves that will hone a trimmer, fitter body overall, while targeting and highlighting specific muscle groups and weaknesses. Hinds has suggested reps and sets, but note the ranges are flexible. At first, these will seriously challenge your flexibility, grip strength, and overall strength—so you'll probably err on the lighter side of reps and sets and the longer side of rest.

51 Jon Winokur on Twitter
52 10 At-Home Kettlebell Workouts
53 What is the best way to chill with each of your friends?
54 7 Amateur Bench-Press Moves That Will Restrict Your Chest Growth
55 Can Single-ply Gear Supplement A Raw Lifters Training? -
56 Refeed Days: What has science shown? | Biolayne
57 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “It was me, weights, natural light and an awesome photographer. Had a great photo shoot with the stud of a photographer @davidfordfoto at…”
58 Gas Station Gains — High Calorie, Low Effort
59 4 Strength-Building Methods You Haven't Tried
60 Jamin Thompson on Twitter
61 The Classic Physique Debate
62 6 Keys to Effective Training
63 The Unstoppable Force of Change
64 5 Best Foods To Help You Sleep Better!
65 Robert Irvine's Fit Fuel Chest Day
66 Dan Delts on Twitter
67 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “At it again! 35k feet in the air heading back to LA for a couple of hours before jumping on a plane again to head to Orlando to meet with…”
68 5 Things You're Eating or Drinking at the Wrong Time
69 Take Your Excellence & SHOVE IT & The Strength Coach Standard • Zach Even-Esh
70 T NATION on Twitter
71 Event Info | Flex Lewis
72 Daniel Saunders on Twitter
73 T NATION on Twitter
74 The 5 Best Smart Scales
75 Dwayne Johnson on Twitter
76 Rocky III - There Is No Tomorrow! (1982)
77 5 Must-Read Rules Of Successful Meal Prep
78 on Twitter
79 The Ultimate List of Grilled Chicken Recipes
80 T NATION on Twitter
82 Heat Acclimatization Tips: How to Prepare for Warm Weather Races and Outdoor Workouts
83 T NATION on Twitter
84 Flex Lewis™ on Instagram: “Amazing to meet so many of my amazing and compassionate fans this weekend @arnoldclassicau I know many moments were not captured on camera,…”
85 Cardio or Weights First?
86 Rocky 4 Training
87 T NATION on Twitter
88 Triple H on Twitter
89 Post-Sex Pet Peeves from 18 Remarkably Candid Women
90 - The Motivational Gym Shop