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Phil Heath and Adaptive Class Winner Mark Smith Pose Down

Phil Heath and adaptive class champ Mark Smith pose down at the 2015 NPC Phil Heath Classic

Marc Megna's Lifting Lessons: Barbell Biceps Curl -

You may not know it, but you're probably not getting the most from your biceps curls—and your arms are suffering for it. Here's how to make every curl more effective!

Layne Norton • The ABS Gym

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Sagittarius Horoscope for Friday, April 10, 2015

Saturday, April 11, 2015 - You are more than willing to give nearly anyone the benefit of the doubt now that friendly Venus is camping out in your 7th House of Relationships. Luckily, you feel no need to fight back to reclaim your equilibrium if someone knocks you out of emotional balance today. It's wiser to analyze your anxiety without attempting to shift blame to anyone else. Your sense of self-worth is not dependent on external circumstances but comes from your internal frame of mind. Loving others starts with loving yourself.


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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."

12 Healthy Foods and Drinks That Can Make You Fat

While they’re packed with antioxidants, protein, and healthy fat, these nutrition powerhouses can pile on serious calories if you’re not careful.

5 Healthy Versions of Common Comfort Foods

The king of all comfort foods—mac and cheese—it’s warm and cheesy, making it the perfect meal on a cold day. Typically loaded with calories and fat, it doesn’t have to wreck havoc on your diet. If you’re not a fan of the cardboard like taste that whole-wheat pasta brings to the table then try Barilla Plus elbows pasta. It’s made with a grain and legume flour mixture of lentils, chickpeas, egg whites, spelt, barley, flaxseed, and oats. To also cut back on the fat content of mac and cheese, puree butternut squash into a sauce by using nonfat Greek yogurt and low-fat milk instead of heavy cream.

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

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Lose Weight and Get Ripped with Cheat Meals

Your stomach is rumbling and making weird noises — yes you are hungry and that’s the work of ghrelin right there. This hunger hormone is made and released by the stomach and stimulates your appetite. But how is it controlled? The answer is simple: food regulates ghrelin levels. Levels of the hormone are high before eating and when you’re seriously dropping calories. When you get hit with the hunger pangs, that’s when you know it’s time to eat. Also, you may have read somewhere that high ghrelin levels stimulate the release of human growth hormone (HGH) from the pituitary gland. The fountain of youth hormone helps to burn fat and build muscle — it sounds like a win-win during cutting season. But what you don’t know is that high ghrelin levels promote the storage of fat in the abdominal area—getting a shredded six-pack will be hard. That’s why a cheat meal is a necessity; you’ll reduce your constant hunger and cravings while preventing a "beer belly."

Five Ways to Make Your Push Up More Productive

5. Push The Ground Away From You Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles making the push up more of a full body exercise.

5 At-Home Cardio Workouts for Fat Loss

5 At-Home Cardio Workouts for Fat Loss

24 Awesome Triceps Exercises

Fitness coach Andy McDermott brings us another video full of ideas for blasting all of your muscle groups in new ways.  If you want bigger, stronger arms - you have to hit the Triceps hard.  The best way to engage the Long, Lateral, and Medial Heads of the muscle is to train with a dynamic variety of movements.  Andy says he trains almost entirely in circuit-like fashion, throwing in exercises for opposing muscle groups with some core work and a quick burst of cardio for a powerful strengthening and fat-burning workout.

8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

Walk With Me

Shawn Rhoden’s step-by-step leg workout

H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

9 Reasons Why You Should Practice Yoga

5 Toughest Yoga Positions for Guys >>> Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.

Bang Out 100 Push-Ups

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular push-ups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.”

5 10-minute Workouts to Fire Up Your Metabolism

To fire up your metabolism and shift fat burning into high gear, you don't need a ton of time. In fact, you can make it happen in as few as 10 minutes. Even better news: you can trigger this effect by strength training, running—even climbing stairs or pulling a sled. But, no matter which type of exercise you pick, the key is that you have to do it right (you must push to your max effort and get outside of your comfort zone.) These five varied routines are guaranteed to get you there.

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Need a new, challenging workout plan? Check out this training system from Eric Cressey --> …

The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

Dead Simple: Add 100 Pounds to Your Deadlift

Power bodybuilding transcends lifting. It’s a philosophy. Any workouts I prescribe here need more than the right math to work properly. The caveat to all my programs is always the same: Unless you’re looking for a war when you go into the gym and you’re ready to attack the iron, it won’t work. This is doubly true for the off-season deadlift program I’ve got for you. You’re going to deadlift twice a week for four weeks, working up to 80% of your new target PR each time. After a deload in the fifth week, in which you’ll do some light lifting or other recreational physical activity, you’ll be primed to hit your new PR in Week 6. In addition to requiring a warrior’s mentality, this program demands that you eat a lot and get plenty of sleep to ensure proper recovery. Bear down and get after it. A 100-pound strength gain is just a few short weeks away.

Bodybuilding Ain't Dead: Five Moves to Massive Biceps

Some say bodybuilding is dead. I say, f-that noise. I can't argue that multi-joint exercises don't pile on slabs of muscle fast, and CrossFit athletes aren't freaks of nature with questionable mental sanity to push themselves that hard. But at the end of the day, big arms look great, the pump feels amazing, and no one cares if you deadlifted 17 times your bodyweight to get them or not.

On Trial: Sprinting vs. Slow and Steady

Sprinting for only 6–9 minutes per week doubled the amount of fat subjects burned off compared to those who were doing slow-and-steady cardio for 90–180 minutes per week. The slow-and-steady group did up to 30 times more exercise per week, but only lost half the amount of bodyfat. Sprinting is the clear winner due to the better results and the reduced amount of time you need to devote to it.

How to Watch Porn Together

Once the Footage Starts… When the steamy vid starts rolling, a lot of couples can’t help jumping right into sex. “There’s nothing wrong with this strategy,” Morse says. “But it’s fun to also set some ground rules to keep things new and exciting.” She recommends agreeing to wait until the credits role or the scene ends before turning your attention to each other. “Delaying the act will make you both so aroused,” she promises. She also advises cuddling and caressing each other while you watch.  Once you’ve got the hang of things, one of you could pleasure the other while the video rolls. Or you could try different rear entry positions so you can both watch while you have sex, Morse adds. 7 Must-Have Sex Talks>>>

Eating For Exercise: The 5 Worst Ways to Fuel Up Pre-Workout

“Putting the wrong things in your tank before you exercise can leave you lethargic, crash your system, or cause wicked cramps,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “And going on empty can do the same.”

A Damn Good Egg White Omelet Recipe

Looking for a healthy breakfast? This low-fat recipe from chef Bobby Deen is packed with vegetables and lean protein.

Muscle & Fitness 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

Download the Bio-Gro 8-Week Hyper Growth Program

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the Bio-Gro Hyper Growth program will help you achieve more than you ever imagined.

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Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

Are You Overtrained or Undertrained?

So the point of all this is to encourage you to take a step back and examine what you’re doing in the gym, and honestly assess your workload. Before you so quickly label yourself “overtrained,” be sure you’re not, in fact, undertrained. And don’t be so sure that counting up the number of hours spent in the gym or the total number of sets completed will give you a good answer. I can’t even begin to describe how many unfortunate souls I’ve seen over the years who’ve spent countless hours in the gym, yet had pathetic development.

T NATION on Twitter

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Dinner Date - SNL

A couple's (Vanessa Bayer, Kenan Thompson) dinner date turns sour when an old friend (Dwayne Johnson) and his British girlfriend (Cecily Strong) unexpectedly join them. Download the SNL App for free: For more SNL 40th Anniversary Special: Get more SNL on Hulu Plus: Get more SNL: Full Episodes: Like SNL: Follow SNL: SNL Tumblr: SNL Instagram: SNL Google+: SNL Pinterest:

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Seen the all-new T Nation newsletter? We're sending one out this weekend. Sign up here: …

How Much Fat Should I Eat? - Born Fitness

When it comes to cooking, butter, olive and coconut oil are all great options. While each individual is different, a good rule of thumb is that you the higher level of your fat intake will be around .4 to .5 grams per pound of your target body weight. (For example, if you want to weigh 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.

FLEX Online interview with Flex Lewis about 212 vs. Open class

Joe Volgey interviews reigning 3X Olympia 212 Champion Flex Lewis for FLEX Online about the 212 vs. Open class, the 2015 Flex Lewis Classic and details about the upcoming Project Flex camps in Boca Raton, FL. Find out if the champ is moving up or building a legacy in the 212 class.

How to Have Great Morning Sex

In terms of increasing your morning drive, identify what type of person you are in the morning. Are you always tired and hate getting up? If so, get up 15 minutes before your girlfriend and have a cup of coffee or a light breakfast before getting back in bed, and that might do the trick. If you’re the type who wakes up anxious and needs to feel productive, then maybe taking the time to write down a quick schedule for the day will help you relax about work commitments and concentrate on sex. If you’re a clean freak or ultrasensitive to smells, then maybe jumping out of bed to brush your teeth will put you in the mood.

The 20 Worst Things You're Doing to Your Body That You Didn't Know

You know that “good bacteria” that’s in your gastrointestinal tract and is apparently the key to better health? Well, it’s also all over your man parts, so using antibacterial soap on them decreases their number of good bacteria, making you susceptible to infections, even of the sexually transmitted variety, says Darius A. Paduch, M.D., Ph.D., director of sexual health at Weill Cornell Medical College . He recommends using Dove non-antibacterial soap. If you’re circumcised, wash up with it once per day. And if you’re sporting a turtleneck—which acts as a mucosal barrier to bad bacteria—opt for every other day. On your days off, just use water.

Video: B.T.S. with the FLEX Superstars

Exclusive behind the scenes video of the Olympia champions hitting the gym for a photo shoot after the 2013 Olympia Weekend! Featuring Phil Heath, Kai Greene, Flex Lewis, Shawn Rhoden, Big Ramy, & David Henry.

5 Moves for a Concrete Core

Want to be stronger on every lift? Start with these five foundational moves for your core.

10 Ways to Protect Your Joints

Strains, sprains, dislocations, and arthritis are four more things you want to avoid throughout your strength and conditioning career. These four conditions are common in weight-bearing joints: knees, ankles, shoulders, elbows, and wrists. The good news is that with proper care, you can avoid joint injuries using a variety of training and lifestyle principles so that you’re always

Essence Magazine on Twitter

We know what we'll be watching on June 21 at 10pm, @TheRock 's @HBO series:

Arnold Seen in Hollywood in Full Terminator Attire

Arnold is the Honorary Executive Chairman of the After-School All-Stars Los Angeles program, which helps kids in disadvantaged areas with out-of-school projects and initiatives. We will keep you posted as soon as any video on the latest fundrising effort drops on @omaze or @afterschoolallstars , but if it is anything like what he has done with these guys before ( Arnold in the Tank and Arnold Undercover at Gold's Gym in Venice ) then it should be some fun!

Freaky Forearms Built Fast

In a training world paranoid about overtraining and reliant on shake weights and eight-minute abs, this workout may seem crazy, but crazy often produces results. Buck the establishment, give Ditillo’s forearm routine a shot and be on your way to building forearms that would make Popeye proud.

Event Info | Flex Lewis

Olympus Gym presents the 5th Annual Flex Lewis Classic NPC Bodybuilding Championships by BSN. WHEN: June 19-20th, 2015 WHERE: Embassy Suites 1200 Conference Center Boulevard Murfreesboro, TN 37129 (615) 890-4464 Room rate $105/night. Deadline for discounted rate is Sunday, May 17, 2015. Click here to reserve your room or call (615) 890-4464 and mention the ‘Flex Lewis Classic.” DIVISIONS: Teen Bodybuilding Teen Bikini Teen Physique Novice Bodybuilding Junior Bodybuilding Men’s Open Bodybuilding Masters Open Bodybuilding Novice Figure Open Figure Masters Figure Bikini Masters Bikini Men’s Physique Men’s Masters Physique 35+ Women’s Physique Emergency Services Crossover WEIGH IN DATE: June 19th, 2015 @ Embassy Suites 4:30 PM – 8:00 PM Class check in times are as follows: • All bodybuilding classes 4:30-5:15 • All bikini classes 5:15-6:00 • Figure and women’s physique classes 6:00-6:45 • All men’s physique classes 6:45-7:30 • Last call 7:30-8:00 (for anyone that didn’t make weight, missed weigh in time, works, etc.

Men's Fitness on Twitter

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4 Core Moves for Stronger Abs

There’s more to core work than simply crunching your body up and down at a steady pace. Every time you change direction, swing a bat, or throw a football, there’s an intricate network of muscles at work—and if you want to be prepared for explosive, athletic movements, you need to prepare your core accordingly.

You Can Gain Mass and Have Your Fish Too

It's time to broaden your fish horizons, especially if your one to go straight for the canned tuna or salmon. Loup de mere, which is more commonly known as branzino is just as healthy as your canned tuna. Packed with omega-3 fatty acids and protein, you'll still be hitting your macro count.

Can Pain Pills Kill Your Bodybuilding Gains? -

Feeling sore after your last workout? Before you reach for an NSAID like ibuprofen, here's what you need to know about how OTC pain relievers can affect muscle growth.

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