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The Best Bodyweight Exercises to Get You Ripped

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Fighter Diet on Twitter

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Sagittarius Horoscope for Thursday, March 5, 2015

Thursday, March 5, 2015 - You might feel lost as you try to bridge the gulf between your professional obligations and your philosophical approach. Today's analytical Virgo Full Moon illuminates your 10th House of Career, temporarily demanding that you set aside your personal feelings while you attend to business. Nevertheless, it's not an all-or-nothing proposition. Consciously acknowledging your inner process supplies the necessary key that helps you navigate through the outer turmoil. Peace begins at home.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

Instant Muscle: Dumbbell Ideas

Sometimes you need to break habits, and dumbbells can be the perfect substitute for your usual equipment on your favorite lifts, unlocking better (and safer) gains. For instance, upright rows are nearly always done with a barbell, but that can place shearing forces on your shoulder joints and often result in rotator cuff injuries. The dumbbell version is safer because your arms move freely; your body decides the right range of motion.

Assault Your Triceps with These Lost Moves

Before you bring out the pitchforks about recommending a false grip despite the dangers of using one, this section is targeted towards intermediate and advanced lifters. As far as triceps training is concerned, it’s worth noting that you’ll get more triceps activation from the palm of your hand. You can more effectively squeeze through the pinky finger, which has a huge effect on how much you activate your triceps on a given pushing exercise. It also creates a much more direct “shelf” above your carpal bones (the wrist) for the bar to sit on, rather than sitting higher in the hand, which creates a lower power output and extra energy to keep the bar centred over the forearm.

Smith Machine Trap Training

There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. if you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it helps build thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

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Mark Bell's Bigger Bench Workout

The powerlifting giant gives you the ultimate plan to blow up your bench.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

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Explosive Muscle Growth

New research is showing faster lifting may be better for muscle growth!

Bio-Gro 8 Week Hyper Growth Program Videos

Train for serious lean mass with complete training videos for the Bio-Gro 8 Week Hyper Growth Program.

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

Rise Above Lean Mass Workout

I want you resting 1 to 2 minutes max in between sets. This will not only build up your muscular endurance, but ensure that you are in the gym to work and not to screw around. Even though you will be using heavier weight on the lower rep sets, always be mindful of proper form and make sure you are contracting the target muscle. If you can't feel the target muscle doing the work, lower the weight. You will be getting four days of weight training and three days off each week. You will need these days to rest and recover. Make sure you do just that because this is the time you are growing and allowing your system to rest before you get after it again.

10 At-Home Workouts to Build Muscle in Under 20 Minutes

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

The God of War Workout

Perform the following workout for four weeks. Do 45 minutes of steady-state cardio every morning before breakfast— in White’s case, this is a brisk walk around his neighborhood. After each lifting session, do 30 minutes of cardio: 20 minutes of high-intensity interval training (10-second sprints followed by 10-second recovery periods) and a 10-minute cooldown. You will work out 6  consecutive days a week. The 7th day will be your off day where you perform steady-state cardio only.

6 Moves for Sick Lats

The following 6 exercises, when performed with regularly (and correctly), will attack your entire group of pull muscles (including your biceps). Whether you can only do one or a few, if you continue to execute these movements with precision, you will find that a dozen pull-ups (or more) are well within your reach.

Pre-Workout Nutrition

What you need to know for a great workout.

Pound for Pound Boxer's Workout

"Yeah, that's what I was going to get," I replied, but he knew different. He knew I was done. A beaten man on my first day. But that's what he does—he takes men to the point where they're sure they can't possibly continue and then has them work harder. It's what separates winners from losers in the ring and can make the difference of hundreds of thousands of dollars for a man in his line of work. Feigning resilience, I gloved up and got back in the ring.

Official Live Streaming Sponsor of USA Powerlifting - is a proud sponsor of USA Powerlifting (USAPL), and we're psyched to be live streaming all of the heavy lifting action at the 2015 Arnold Sports Festival. We're talking more than 225 athletes breaking records all over the place for major money. This year, the USAPL is holding six events in three days; so don't miss a single lift!

7 Tips From a World Class Squatter

Inflate your wheels with these strategies from a man who specializes in squatting bar-bending loads.

A Workout Plan for Every Type of Guy

Whether you’re looking to burn fat, build muscle, or start a new regimen -- simply begin by disciplining your mind, because we’ve compiled a list of workout plans for every man. From the beginner to the devoted gym rat, follow this guide designed to build your best body.   

The 5 Day Diet: How To Live Fit And Have Fun -

At the end of the day, you want to look great and feel great about yourself. The 5-Day Diet won't necessarily help you jump on a bodybuilding stage in 12 weeks, but it will help you live fit for life and reap the rewards of your hard work. There's no reason you can't enjoy yourself along your fitness journey!

The 4-Week Kettlebell Shred

Pavel says: Perform the exercises in the order they are listed. For example, on Monday of Week 1, do 3 sets of 5 reps of the double kettlebell front squat followed by three sets of five reps of the double kettlebell press. Take a four- to six-minute rest between sets. It seems like a lot of rest but don’t rush your training; this is not a lactic acid smoker, but serious strength training. On Mondays/Thursdays use 5-8 1RM in the double kettlebell front squat  and double kettlebell press.  For the kettlebell swings , beginners use 53 pounds, while advanced strength trained athletes use 70- 106-pound kettlebells.

Fit Food: The Benefits of Spinach

This leafy green is a super-versatile nutrient powerhouse. And thanks to these easy ideas, you have no excuse to leave it out of your next dish.

The 6 Biggest Mistakes of New CrossFit'ers

CrossFit is competitive in nature—major lifts and workouts for time would get anyone's adrenaline pumping—but that doesn't come without a risk. Many new athletes in the sport tend to get wrapped up in focusing too much on competing with others rather than learning to pace and challenge themselves first. "It's important to take it slowly over the first few weeks to months and let your body acclimate to the intensity of the workouts," says Lanier. Learn how to perform the movement properly and put your ego to the side, it's not worth the potential for an injury.

The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

10 Most (And Least) Addictive Foods And Their Nutritional Value

Highly processed foods (read: fatty and sugar-laden) pose unique problems in people’s lives akin to addiction, a study from the Icahn School of Medicine at Mount Sinai has found. Scientists are hesitant to place food addiction on the same playing field as alcohol or drugs, but this study finds that behaviors and attitudes surrounding the consumption of certain foods are closely related to addiction patterns, the Huffington Post  reports . 

Flex Lewis's Top 10 Training Principles

Flex is doing it his way. The Welsh Dragon and his nutritionist/trainer Neil Hill have fresh ideas about working out. From rep ranges to rest to exercise selection, the 212 champ doesn’t do things the same old way, because he doesn’t want to achieve the same old results. No, he’s striving for the ultimate. Rep after rep, set after set, Flex Lewis is reaching for his place in history. Three is the magic number, but 10 is the number of components that make his training unique.

6 Great Shoulder Savers

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

The Ultimate Bodyweight Workout for Bodybuilders

Don’t believe me? Take a look at gymnasts, these are by far the most jacked, ripped and strongest athletes in the world. And all they do is bodyweight training on rings and bars, not to mention training 6-7 times a week with full body workouts. Quite frankly, if you ask me, someone who bangs out hand push ups is far more badass than a dude who can bench 200 kilos.

Sticking Points

In this article, we detail ways to overcome a strength plateau for a specific lift, using the bench press as our example. Let’s say you want to set a new personal best for the bench press. Workout after workout, you pyramid up to 225 for six reps, but no matter how hard you struggle, you can’t do seven on your own, nor can you get six reps with more than 225. Sometimes you can get only four or five reps, but even on your best day, six is your limit. For both neuromuscular and psychological reasons, six is your Waterloo (orWeightloo). You’ve reached a roadblock. Here are seven routes for getting around it.

Eat The Damn Dessert - Born Fitness

Learn your limits. Understand your triggers. And build a system that helps you succeed. But don’t remove all the foods you love. It’s a common recipe for disaster and one of the most common reason why so many diets actually fail.

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Why You Should Be Doing These Six Exercises

How:  Stand with feet shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in pushup position. Keep your hands firmly on the ground to support your body and lower your chest to the floor. Bring your chest back up. Kick your feet back to their original position, outside of your hands, stand back up by coming back through the squat position, and complete the move by jumping into the air.

Five Steps to Shred Layers of Body Fat

Mastering the right blend of nutrition and training will give you the power to expose all of that muscle hidden beneath your gut. In order to achieve an epic body and sustain your frame, follow these five rules for getting ripped.

Kai Greene

See Kai in action! Check out his YouTube feed an see why people find him so inspiring and understand how Kai has helped to transform the industry!

Why Guys Love Round Butts

Baby got back: Women with curvy behinds made better nomadic child-bearers—which is why guys love round butts today, argues a new study from the University of Texas.You’ve probably never thought about...

Boost Your Oats

The high amount of readily available sugar (thanks to the dates and the cherries) in this smoothie makes it a good candidate for a post-workout meal, since it will give you the insulin response that helps your muscles absorb the protein they need to recover.

Odd Happenings on Twitter

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The T Nation newsletter is all new and packed with exclusive workout info. Get it here, free: …

NFL Cornerback Patrick Peterson Talks Recovery, Training

After becoming the highest paid NFL cornerback in 2014, Arizona Cardinals corner Patrick Peterson wants to take his game to the next level in 2015. Speaking of money, the four-time Pro Bowler and Under Armour-sponsored athlete just dropped $2.962 million on a new home in Scottsdale, Arizona, according to the Los Angeles Times. M&F recently sat down with the league’s top moneymaking corner to chat offseason training, improving speed and more.

Mass Deception

I started bodybuilding when I was 18. For the first nine years, I was in the gym all the time — two hours per workout, hitting every bodypart with 20-25 sets. That, I was taught, was how I had to train. I was fine with that. I loved it, but life soon conspired against it. Family and career responsibilities increased, chopping my training time to one-third of what it had been. However, I refused to compromise my bodybuilding progress. Somehow, I had tocompensate for my loss of training time by making my workouts three times more productive. The Dorian Yates-Mike Mentzer method satisfies that requirement if appropriately applied and it worked for them, but it demands multiplying your intensity manifold. That I could do.

Lift Like a Linebacker for More Size and Strength

No linebacker in football has accomplished more in the last five years than the Panthers’ Luke Kuechly (pronounced KEEK-lee). At Boston College, he led his team and the ACC in tackles as a true freshman in 2009. Each of the next two years he led the entire nation in tackles, earning consensus first team All-American honors and a slew of other awards.

Metabolic Damage

Fact, fiction, and five ways to fix the problem.

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Dwayne Johnson on Twitter

“ @TheRock : One day she'll grow to be a leader. CEO, a champion - equality matters. #ProudPapaBear Pass it on.. ”

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