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Fighter Diet & Fitness RX for WOMEN 12 Week Summer Transformation Challenge - ENTRY OPEN!

Guy Cisternino Arm Workout | IFBB New York Pro 2015

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1
Sagittarius Horoscope for Saturday, March 28, 2015

Sunday, March 29, 2015 - You're inclined to talk about your feelings in a very personal manner today. However, the emotional content of your current disclosure might catch others off guard, possibly even making them uncomfortable with your blunt honesty. Although you can moderate your intensity if you run into negativity, don't use anyone else's fear as a justification to withdraw. Instead, gently lean into an awkward situation until the stress begins to lift and the mood lightens once again.

2
Train Like The Rock: Dwayne Johnson's Shoulder Routine

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

3
What to Eat Before You Drink

Pick the right foods and drinks before you booze and you won’t wake up feeling half-dead the next day.

4
The Deadlift Encyclopedia

Your workouts for this strength cycle are designed to develop two cornerstones of correct deadlifting technique. First, you’ll be using compensatory acceleration training (CAT) every time you perform a deadlift. This means every rep will be done as fast and explosively as possible—even your warm-up sets. Next, with every rep, focus on pushing your heels through the ground while making sure your hips don’t rise faster than your shoulders. Keeping your hips down will prevent your legs from locking out before your hips—a mistake that will take away significant amounts of power and leave your hamstrings and lower back vulnerable to injury.

5
The John Cena Workout

What follows is a sample of John Cena ’s upper and lower body training, provided by his personal trainer, Rob MacIntyre . These sessions (two upper body days and one lower body day) will give you an idea of the intensity Cena trains with on a regular basis. Where noted in the upper body workout, we show the weight that Cena used. In the lower body workout, we list the weight he used in each set in the far right column. How do you measure up? Give the John Cena workout a try and let us know how you fared in the comments.

6
Bench More Instantly With This Four-Step Grip Primer

Fix your grip. Instead of simply allowing the bar to sit on your palms—or worse, using the thumbless “suicide grip”—you need to start gripping the bar with authority and using the strength in your hands, wrists, and forearms to help you explode the bar through to lockout. Using a tight bench-press grip has myriad advantages. First, it helps activate your central nervous system, which better prepares you to handle heavy loads. Next, it recruits more of the stabilizing muscles in your lats, traps, deltoids, and mid-back. Finally, since you’ll never drop a barbell on your face if you employ this grip, benching with active hands will save you a ton of money on dental work.

7
The Do's and Dont's of Training With a Cold

With winter still in full force, the chances of you catching a cold are fairly good. And if and when you do, you may wonder if it's a good idea to work out or use it as an excuse to take it easy.

8
Five Snacks to Build Muscle and Stay Shredded

The nutrition mantra to avoid snacking between meals assumes you’re indulging in empty, sugarfrosted or fatladen calories that inflate your waistline. But when you substitute lean, high-protein fare (including bacon quesadillas— read on), you turn a so-called hindrance into an advantage. “Snacking is fine if it fits with your overall calorie and macro needs for the day,” says Brian St. Pierre, R.D., a sports dietitian for Precision Nutrition ( precision nutrition.com ). “It can also prevent overeating later in the day, which you might do if you went hours without eating at all.” Fortify your diet with these snacks, apps, and hors d’oeuvres, which are quick to prep and full of flavor.

9
The Triple H Workout

Triple H usually trains four days per
 week, performing two heavy workouts (max-effort upper and lower body) and two lighter ones focused either on speed or reps, depending on his goals. “Even though the matches are rehearsed,” says Triple H’s trainer, Joe Defranco, “he trains for them like it’s real combat. So while he and Undertaker might be friends in real life, that’s still a 6’7”, 300-pound guy who can hurt you. He told me last year going
 into the match with Lesnar [at Wrestlemania 29] that ‘he’s going to put me in this armbar, but I want to be
 able to stand up and lift him up and slam him.’ There’s nothing fake about being able to lift Brock Lesnar with one arm.”

10
Eight Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins , minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

11
The Five-Ton Workout

I’ve followed this program with all the exercises above. As a frame of reference, I used 405 while deadlifting—which works out to 25 reps (it adds up to a little more than 10,000, but round off). My score was right around two minutes. That’s a lot of work in a short time, but it can still produce the same kind of hormonal response as a session lasting 60 minutes.

12
The Bodyweight Workout That Builds Strong Legs

Leg training is often associated with heavy barbell squats and leg presses stacked the brim with plates. Yes, that’s one way to train legs, but there's another way to work your lower body that’s sure to transfer into athleticism: bodyweight exercises.

13
Shock Your Calves With This Intense Workout

Then the real training takes place. After your last set, perform a rest-pause by racking the weight and resting only 15 seconds before performing as many reps as you can until reaching failure again. Do a total of three rest-pauses in this manner. Then, do a drop set by immediately stripping off one plate from each side. After reaching failure, do three more rest-pauses with this new weight. Keep doing drop sets, stripping off one plate per side at a time, and three rest-pauses with each weight until you’re back down to just one plate per side.

14
3 Unique Uses for the Tractor Tire

2) It’s cost-effective. Just go down to your local dump and get one on the cheap (or for free). Still, as useful as a tire can be, it would be nice to add some versatility to the repertoire. Here are three unique tractor-tire exercises you can start doing right now.

15
T NATION on Twitter

16
Build The Perfect Shoulder Workout

My dad is a construction wizard. I’m thoroughly convinced he could build a house from scratch. Once, when my wife and I were remodeling our condo, he freestyled a doorway arch worthy of a Spanish villa. We wanted ceramic tile, which he had never done before — no matter, though, he just quickly thumbed through one of those DIY books near the registers at Home Depot, made a few mental notes, and proceeded to singlehandedly replace the kitchen floor within the week, from the underlayment to expert cuts for the corners. Bob Vila has nothing on this man. I inherited none of this talent. I can barely hang a picture on the wall. Make a straight cut with a saw? Forget it. Building is not my specialty… well, unless some easy, “You simply can’t screw this up” instruction is involved. Consider the following then to be that foolproof manual. Here, we’re not building architectural wonders, although it involves a certain level of physical craftsmanship nonetheless. We’re offering the blueprint for the perfect delt routine, and in just three easy steps.

17
Circuit Workouts for Big Shoulders and a Ripped Six-Pack

Following a workout routine day-in and day-out can get tedious and boring. Sometimes it's a good idea to just break the routine and go with a quick and easy workout to focus on specific areas you want to build up. What better place to start than shoulders and abs? Building your shoulders gives you a broader look, and a ripped six-pack is what every man wants. We've asked training contributor to HUMANFITPROJECT , fitness model and entrepreneur Abe Cruz for his go-to workout.

18
5 Easy Moves for Beach-Ready Abs

With summer quickly approaching, pretty much everyone envisions a stroll down the beach with their abdominals muscles on show for the whole world to gaze at, but how do you get your abs into such amazing shape? Fear not, as I will be revealing tips to make sure you never have to wear a T-shirt again.

19
Back with Brock: Lesnar's Pull Day Workout (WWE)

What kind of workout does it take to get in shape for a return to professional wrestling? We asked WWE and MMA star Brock Lesnar for his pull-day workout.

20
Not Will Ferrell 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

21
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

22
The New and Improved Lateral Dumbbell Raise

The goal of any isolation exercise is to maximize tension on the target muscle throughout the entire range of motion. However, on a standard lateral raise, tension is released ever so slightly during the bottom few degrees—the last 12 inches or so before the dumbbell reaches the outer quad—which means the delts aren’t working quite as hard as they could be. With this variation, those few “easy” degrees are eliminated by the body lean. The result: thoroughly exhausted middle delts.

23
The Beach Body Arms Workout

Beach season is here, and your bi's and tri's are looking flat. The following are some smart choices to make when training the arms to get the most out of your reps, get a major pump , and spark muscular development.

24
3 Old School Squats

Don't let your legs languish anymore. Instead, return to the glorious days of old with these low-tech, free-weight squats that define hardcore leg training.

25
Self-Myofascial Release for Shoulders

Have you ever wished you could take your arms off when you sleep? If you train hard, you know what it’s like to have stiff and painful shoulders, and maybe even a full-blown injury. Shoulder joints are tricky. They get hurt easily and heal slowly. Self-myofascial release (SMR) can help clear up mobility issues in your shoulders that lead to impaired movement and eventual injury. Be aware that SMR can border on being painful. On a pain scale of one to 10, SMR should feel like a six to eight (a “hurts so good” feeling). The best part of SMR is that it provides near-instant feedback. If you’ve done it right, you’ll immediately feel a little better. If you’ve done it wrong, you’ll know it, too. Your muscles will be tighter instead of being more fluid. If you do feel worse after a bout of SMR, get a medical diagnosis to avoid further injury. Practice the techniques shown here to relieve knots and restrictions so you can more easily raise your arms overhead instead of fighting limitations in your muscles in addition to the bar you’re lifting.

26
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

27
Lou Ferrigno's Tips for a Hulking Back

While thickness of the erector spinae muscles are key to a powerful back, it's the development of the lats and all the smaller muscles that add immeasureably to the detail and awe-inspiring sight of a fully-developed back. And in order to achieve that detail, you need proper form. Too often, builders focus on power when building a muscle like those in the back. That's a shame, because all that pain—and maybe even injury—is for nothing. When power wins over form, you'll be disappointed with your results.

28
Is This Photo Really Sexist?

Let us know what you think in the comments section. Is this photo sexist? And if so, why? Has “Tennis Girl” always been sexist, or has it taken 38 years to become so? Is it Wimbledon's fault? And is it now your fault for enjoying it too much? If you look at this photo and find it beautiful and/or sexy, does that make you a little sexist?

29
Dana White on Twitter

Check out @therock hosting Saturday Night Live tonight. Kill it tonight my friend!! #snl #SNL40 pic.twitter.com/msFipnmx7o

30
Tractor Tire Flips

Flipping a tractor tire is a fun way to build power, sport-specific strength, and conditioning. Some trainers think it's more useful than the bench press. Follow this workout and roll over those old plateaus.

31
5 Strange Causes of Diarrhea

... Sometimes an antibiotic may be a culprit, too. “Whether you're taking them for a sinus infection, dental procedure, or any other reason, antibiotics change the bacterial flora in you intestines and can cause an imbalance of good and bad bacteria that affects the way your body processes food,” Dr. Sheth says. If you experience diarrhea while taking an antibiotic, ask your doctor whether you should stop. Downing yogurt with probiotics while taking antibiotics can help keep things in balance, he adds. (See 5 Conditions You Shouldn't Take Antibiotics For .)

32
A New Scheme for Greater Muscle Gain

Finding the right workout split for myself has been a long, ongoing process for quite a few years. I’ve tried almost everything from high volume to low volume, full body to body part split, isolation to compound. The list goes on and on.

33
Lose Weight in a Week

Seven fat-torching circuit workouts for an entire week.

34
Fast Fat Burn: 15-Minute Lower Body Tabata

Tabata falls under the category of high intensity training or high intensity interval training. Any exercise can be incorporated into Tabata training (air squats, push-ups and pull-ups are the most popular). The basic outline of the Tabata training method is: 20 seconds of intense training (max effort/max reps) with 10 seconds of rest for a total of 8 sessions or rounds," Lanier says.

35
M&F Starter

We are unable to find iTunes on your computer. To download the free app M&F Starter by American Media Inc., get iTunes now.

36
Fighter Diet Challenge Tips

Build up your cardio frequency week by week. Don't add just to add, add when you see a fat loss plateau. Avoid adding 6 cardio workouts and 6 weight workouts all in week 1! It's too much all at once and encourages your body to say NO I DO NOT WANT TO DROP WEIGHT.

37
Strength Training for Marathon Runners

With the start of marathon training or distance running events, many guys ditch the weights in favor of additional miles on the road. While the added mileage might be beneficial for increasing endurance, it might actually lead to extra injuries. The pounding from running puts an immense strain on the body. If the muscles aren't prepared to handle the load, stress gets absorbed elsewhere including bones and connective tissue. Over time, overuse injuries including shin splints, stress fractures, and "runner's knee" can force even the most dedicated of runners to miss their target marathon.

38
STRONG Life 54: Jeff Nichols, Former Navy SEAL & Strength Coach Excellence - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

39
T NATION on Twitter

Want to get bigger, stronger or leaner? We have a discussion forum for that: http://tnation.t-nation.com/free_online_forum/sports_body_bigger_stronger_leaner?pageNo=1&s=forumsNavTop … pic.twitter.com/iLYlCqdZMV

40
8 Eyebrow-Raising Facts about Dwayne "The Rock" Johnson

When it comes to Johnson's success in the ring and on the screen, the numbers are astounding.

41
The Best Stretch for Your Body (In less than 5 minutes) - Born Fitness

This is great, stretching is something that I often tend to skip out on and regret it later. There just isn’t usually enough time for me to get a workout in in the first place so I don’t want to waste any time stretching. Knowing these quick ways to get a good stretch in will help me skip the regret stage- thanks for the great advice. These are all easy practical moves as well that don’t have me feeling like a pretzel I will definitely be trying them before my morning workouts!

42
Carve Out Your Abs

While a sound diet and consistent cardiovascular workouts will help reveal your abs, building the core muscles will make for an impressive midsection. By adding resistance and working your core from a variety of angles, you ensure that no part is left out. This workout can be done up to three times per week after your regular resistance training sessions, and should take only 15 minutes.

43
Effective Exercise Alternative: Drag Curl

Ideally, the modification or alternative exercise will still work the same type of motion or movement pattern but in a slightly different manner. This will ensure that your body still gains strength in a certain move, but the exercise is different enough to spur huge gains. Each week, look for a new exercise alternative to spice up your favorites, prevent boredom, and mix up your routine to avoid plateaus.

44
Can Cheating on Your Diet Help You Lose Weight?

But what exactly do we mean by wiggle room? “A cheat day can help you stick with a plan the rest of the week,” says Marjorie Nolan, RD, a spokesperson for the Academy of Nutrition and Dietetics. It gives your willpower muscle a break, and decreases your chances of falling off your diet plan altogether. After all, a successful diet requires a positive mentality almost as much as it does a handle on calories and hormones.

45
Bodybuilding.com 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

46
6 Stellar Protein Smoothie Recipes! - Bodybuilding.com

Whether you're looking for a post-workout recovery shake or simply want to top off your meal with a protein-rich treat, each of these recipes offers up a healthy option to fuel your gains!

47
Joe DeFranco 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

48
Labrada Lean Pro8 at Bodybuilding.com

Lean Pro8 ™ is a premium protein matrix that works to build bigger, stronger, and leaner muscles - faster than ever before! Each serving of Lean Pro8 ™ contains eight fast, medium, and slow-release proteins to give you a nice sustained flow of amino acids. These amino acids are critical to building more eye-catching muscle and increasing all-out strength.

49
Mike O'Hearn on Twitter

Thanks @_fuel_up for holding my nutrition down while I'm in Fargo guest posing and traveling! #LifeMadeEasier pic.twitter.com/ZdQsdoOEx5

50
3 Ways to Improve Your Pushup

Yes, believe it or not, quads impact your pushups. If you have weak quads , it's hard to hold your knees in the fully extended position that a pushup requires. An inability to do this will cause the knees to fully lock out, which is great for the end of a squat. Holding those knees fully extended leads to two things: decreased blood flow to the muscles that need it (the blood sits in the legs) leading to decreased muscle activation and therefore decreased results; and raised, posteriorly tilted hips, leading to rounding of the lower back and possible disk injury. Be sure to work squats into your routine 1-2 days per week for 3-5 sets of 8-10 repetitions.

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