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Kai Greene Hits the Mandatories - Arnold Classic Brazil 2016

Watch IFBB Pro bodybuilder Kai Greene hit the mandatories during prejudging at the 2016 Arnold Classic Brazil.

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1
Sagittarius Horoscope for Monday, March 28, 2016

Monday, March 28, 2016 - Applying what you have already learned this year can seem like an uphill battle, but, luckily, if your first idea doesn't work, you have plenty more up your sleeve. Unfortunately, your mind is moving much faster than reality, and you could become frustrated as you wait for events to catch up to your thoughts. Nevertheless, your patience is about to be rewarded while the Moon visits your uplifting sign. Make as much progress as you can during the next couple of days when the cosmic winds are blowing in your favor.

2
Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

3
5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

4 Gain Bulk Without Getting Fat

You want every calorie you ingest to be pointed toward muscle repair and growth, even if you store a little bodyfat along the way. The best way to avoid adding too much extra adipose tissue while gaining size is to make sure that you are eating a relatively clean high calorie diet.

5
T NATION on Twitter

Pull more weight by fixing your form. Read this before your next deadlift session: https://www.t-nation.com/training/deconstructing-the-deadlift … pic.twitter.com/ZfuQfhjIsO

6
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

7
70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

8
Along Came a Spider Curl

My biceps aren’t big, but they do have detail and a bit of a peak, and I owe both to two things: my genetics, and spider curls. I can’t offer much help in the genetics department (talk to your parents about that), but I can provide you with some solid info on what I consider the No. 1 exercise for hitting the outer head of the biceps brachii muscle, which is the one responsible for providing that peaked look to a flexed biceps.

9
7 Presses for Pumped Delts

That’s because maximizing growth on all three delt heads requires some degree of overhead pressing . Overhead presses allow you to overload your delts with heavy weight, which calls more total muscle into play and increases growth hormone release. Each of your shoulder workouts – unless you are limited by injury – should begin with one or two presses. This handy guide lays out some options that you can rotate in to keep things fresh. By swapping out your presses, you can slightly alter the muscular emphasis and keep your delts from getting too comfortable.

10
Muscle & Fitness on Twitter

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11
Muscular Development on Twitter

BACK, ARM & DELT Training: Arnold Schwarzenegger's MUST-DO Exercises --> http://tinyurl.com/hmvmqof  pic.twitter.com/dFjSrMVeUY

12
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

13
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.

14
Ronnie's Monster Weights

Egotistic lifters would like to believe that heavy weight is the most important aspect of bodybuilding. They’re wrong, but so are their opponents who think that heavy weight is the culprit behind injuries and delayed development. That’s not an indictment of heavy weight, but of the way it’s often handled. Perform an exercise properly with good form and there’s no such thing as too much weight. The point is that heavy weight, perfect form and optimal pump are all equal parts of the same equation. One is not more important than the other.

15
The Protein Powder Handbook

A cup of whole milk provides 8 grams of protein, 8 g of fat and 11 g of carbs (lactose or milk sugar). The remainder is mostly water. The protein is about 80% casein and 20% whey. Since casein makes up the majority of this protein, it mainly provides benefits similar to casein along with some of the benefits of whey.

16
Shouldering the Load

If anyone has the shoulders to bear a heavy load, it’s the big, bad Wolf.  Sit down and shut up as the German IFBB Pro shows us how he prefers to destroy his delts with heavy weight.

17
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

18
Muscular Development 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

19
Steve “King Snake” Kuclo’s KING-SIZED Workout

I first started training when I was 17 and HEAVY was all I knew. I had the mentality that if I could move heavy weight and continue to get stronger, I could get bigger as well! As most beginners know, pretty much no matter what you do, you will grow when you first start pumping iron. But, there will come a point when things need to change and you need to keep your body guessing, as it will adapt to whatever you are doing after a period of time. It may be six months or a year, but the same thing over and over will eventually stop working—the way it did when you first started the program.

20
Velocity Diet® Plan - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

21
Ultimate Nutrition BCAA Powder 12,000 (Buy 1 get 1 Free) on sale at AllStarHealth.com

Branched-chain amino acids include leucine, isoleucine and valine. These amino acids are needed for the maintenance of muscle tissue during physical stress and intense exercise. From the perspective of athletes, BCAAs function as anabolic agents and induce sparing, which allows the body to burn fat and not muscle. Ultimate Nutrition is committed to providing athletes with the best products to fulfill exactly those needs. Ultimate Nutrition's 100% Crystalline BCAA 12,000 Powder is one product designed to help you increase endurance, lengthen the time to fatigue and improve performance.

22
Lift Big to Go Far Endurance Workout

For the majority of runners and triathletes, two days a week in the gym should provide plenty of stimuli to build strength and power. These workouts should be spaced out throughout the week with at least a day in between. To minimize interference with hard training bouts, allow at least 24 hours of recovery before attempting an especially demanding bike, swim, or run. The best thing would be to perform these workouts on hard training days after your specific training. This ensures that easy days in between hard workouts are actually easy and not sabotaged by your strength training. Start your workout with high-speed, full-body plyometrics then move on to total body strength moves.

23
T NATION on Twitter

This machine will make you hate your life temporarily. Try one of these 4 workouts: https://www.t-nation.com/training/tip-take-these-4-rowing-challenges … pic.twitter.com/xqSxuD61TK

24
Tip: Make Healthy "Weight Gainer" Cookies | T Nation

Dr. Peter Lemon, renowned protein researcher, had a problem. His human test subjects wouldn't comply with the higher protein, higher calorie diets he needed them to eat for the sake of his research. Some of these studies ran for months and Dr. Lemon needed to make it convenient for subjects to consume the right nutrients.

25
5 Rookie Mistakes That Will Ruin Your Squat

Avoid these all-too-common missteps that will limit your gains in the weight room.

26
Bodybuilding.com on Twitter

Don't miss out on 20% off our top brands today only! #BbcomBirthdayBash Shop Now --> http://bbcom.me/1MfdC60  pic.twitter.com/O3ToI2SOsH

27
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

28
T NATION on Twitter

A warm-up shouldn't be excessive. Get primed to train fast with this quickie: https://www.t-nation.com/training/the-perfect-6-minute-warm-up … pic.twitter.com/h1wxWXGGk2

29
Live Updates: Day 1 Olympic Trials

The Olympic Trials get started today at 9 AM CDT. Weights and Styles Contested Today: Men's Freestyle: 65KG, 125 KG | Women's Freestyle: 58KG, 63KG and 69KG | Greco Roman: 59KG, 66KG, 85KG, 98KG For full results, scores, and finals matchups go here. Saturday Round 1 Morning Session: 65KG: Frank Molinaro v. Kellen Russell Tied up in a 2 on 1 from Russell. Push out for Molinaro early in the first. He leads 1-0. Another step out for Frank. 2-0 Molinaro. Flurry of points makes it 6-1 Molinaro with 2:00 to go in the 2nd. Now 9-1 lead for Molinaro. Hi c for 4 makes it 13-1 Molinaro but it's under review. Molinaro takes it! 65KG: Logan Stieber v. BJ Futrell Stieber in on a leg immediately and beats the whizzer of Futrell for a 2-0 lead early. Another shot with a cutback finish by Stieber and now it's 4-0 with 1:33 to go in the first. Logan shoots, Logan scores. Common theme. 6-0 Logan after 1. TD to a lace finishes it in the 2nd for Logan! Wow. 10-0 Logan Stieber over Futrell. 65KG: Jimmy Kennedy v. Dean Heil Pushout early for Jimmy. Then a quick TD and a gut to make it 5-0 right away! 3 more and it's 8-0 Kennedy.

30
6 Techniques to Build Your Dream Physique Fast

The biggest difference between how my amateur and pro clients use these multipliers is how many they employ in one workout. An amateur might use one of these techniques in a workout, but pros use several techniques in a workout, such as partials, negative reps, and flexing. For the average bodybuilder, I recommend using one multiplier per workout. Over the course of time, incorporate all six of these intensity multipliers in your training to make gains like a pro.

31
The Transition: Build Large Legs, Strong Shoulders, and Shredded Abs

The Transition: Build Large Legs, Strong Shoulders, and Shredded Abs

32
T NATION on Twitter

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33
T NATION on Twitter

Tree trunk legs require jacked quads. Here's how you achieve them: https://www.t-nation.com/training/tip-do-front-squats-first … pic.twitter.com/nyWnBxQiFJ

34
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

35
CutAndJackedShop.com - The Motivational Gym Shop

FREE WORLDWIDE TRACKED SHIPPING FOR ALL ORDERS OVER £70/$99.  No discount code required.

36
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

37
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

38
Muscular Development on Twitter

The Lowdown On Drugs Part 2 - Kevin Levrone, Shawn Ray & Dorian Yates Speak Out! ----> http://tinyurl.com/ju3nwe4  pic.twitter.com/mxL8KrJzxx

39
T NATION on Twitter

What's the most weight you can squat for 10 reps? Here's why you should care: https://www.t-nation.com/training/tip-set-higher-rep-prs … pic.twitter.com/0t7cfu8WIT

40 Four Weeks to Six-Pack Abs

These abs exercises, modeled by two-time Fitness Olympia and IFBB pro Oksana Grishina , will help you build a sexy midsection by emphasizing different muscle groups with each workout. Do these ab exercises as part of the "Four Weeks to Six-Pack Abs Workout" on page 16 of our March/April 2016 issue. Add 30 minutes of cardio daily to help burn fat. And don’t forget your diet: Watch your total caloric intake and macros. Otherwise, you’re not likely to get the results you want, adds Caccavale. In one month, you should see a noticeable difference in shape and definition for abs you’ll love!

41 Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome

Recent meta-analyses have found no association between heart disease and dietary saturated fat; however, higher proportions of plasma saturated fatty acids (SFA) predict greater risk for developing type-2 diabetes and heart disease. These observations suggest a disconnect between dietary saturated fat and plasma SFA, but few controlled feeding studies have specifically examined how varying saturated fat intake across a broad range affects circulating SFA levels. Sixteen adults with metabolic syndrome (age 44.9±9.9 yr, BMI 37.9±6.3 kg/m 2 ) were fed six 3-wk diets that progressively increased carbohydrate (from 47 to 346 g/day) with concomitant decreases in total and saturated fat. Despite a distinct increase in saturated fat intake from baseline to the low-carbohydrate diet (46 to 84 g/day), and then a gradual decrease in saturated fat to 32 g/day at the highest carbohydrate phase, there were no significant changes in the proportion of total SFA in any plasma lipid fractions. Whereas plasma saturated fat remained relatively stable, the proportion of palmitoleic acid in plasma triglyceride and cholesteryl ester was significantly and uniformly reduced as carbohydrate intake decreased, and then gradually increased as dietary carbohydrate was re-introduced.

42
Twitter Video

@MTV

43
Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

44
20-Minutes to Massive Legs Workout

I am sure that you have heard it all before. To get the complete physique that you want, working your legs hard is a necessity. The legs make up the largest part of your body and carry a ton of muscle. If you skip leg day, you are missing out on a ton of growth potential. Not too mention the large hormone release (testosterone, growth hormone), fat burning enzymes and caloric burn that come with working your legs. Leg day is also the toughest day of the week. It takes high volume, high reps with heavy weight, and mental toughness to get through a true leg routine that gets results. This also means that time becomes a factor. When we are pressed for time we tend to skip the hard stuff. We will fit in our chest and arm workouts since these are the show muscles and skimp on the legs. This is a huge mistake and it can be fixed. You can still get a solid leg workout in 20 minutes. With the right routine you can blast the legs in a short amount of time. There are four primary areas of the legs that need to be hit hard; the quads, glutes, hamstrings and calves. The key to a good leg routine is to use exercises that hit all those areas so no muscle fiber is left untapped.

45
MTV 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
Cutandjacked.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

47
7 Important Lessons from 7 Years As A High School Strength Coach With Brian DeFiebre • Zach Even-Esh

Don’t you dare sell out on those kids! You better be able to drop and give them 20 at any moment! Pullups or chinups...? There better be only a few of the strongest kids that can do more than you (if even that). Now I don’t even try to pretend that I can run as fast as them, but I won’t be last, and I’ll be frothing when I finish! I’ve done the MURPH workout with the kids, gotten under the bar to squat with them on ME day, walked up to a 250 lb deadlift without warming up and do a quick triple... that is how you earn their respect. Plus, it is so much FUN!!

48
Lawrence Ballenger on Instagram: “After a amazing workout with these beast we chugged protein shakes(mine was apple crumble from @myprotein_us) then we ate tons of new food…”

49
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

50
MTV 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

51 Mike Titan O'Hearn on Twitter
52 Mr. Olympia LLC on Instagram: “#2010 #MrOlympia @mr.olympiallc @philheath @jaycutler @ronny_rockel #Olympia #bodybuilding #Fitness”
53 5 Unusual Nutrition Tips For Fat Loss
54 H.U.G.E Top 10 Training Mistakes: Part 2
55 6 Perfect Post-Workout Meals
56 Optimal Meal Protein Intake | Biolayne
57 Muscle & Fitness on Twitter
58 Why Every Man Should Drink More Coffee
59 Dany Garcia on Twitter
60 The Perfect 6-Minute Warm-Up | T Nation
61 Optimum Essential AmiN.O. Energy at Bodybuilding.com: Best Prices for Essential AmiN.O. Energy
62 Nicole on Twitter
63 How I Got In My Best Shape Ever At Age 55
64 20 Tips to Shed Body Fat for Good
65 Tip: Set Higher Rep PRs | T Nation
66 Odell Beckham Jr's Cousin Just Posted Some Absurdly Athletic Numbers at His NFL Pro Day
67 Muscular Development on Twitter
68 Hidetada Yamagishi on Twitter
69 Mike Titan O'Hearn on Twitter
70 6 Testosterone-Boosting Foods
71 Muscular Development on Twitter
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74 Muscular Development on Twitter
75 John Guagliardo on Twitter
76 John Guagliardo on Twitter
77 Muscular Development on Twitter
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79 John Guagliardo on Twitter
80 John Guagliardo on Twitter
81 Dapper Dickie on Twitter
82 Ah Mad on Twitter
83 Mr. Olympia LLC on Instagram: “#MrOlympia @jaycutler #Olympia @mr.olympiallc #BodyBuilding”
84 Bodybuilding.com on Twitter
85 MUSCLE INSIDER on Twitter
86 Bodybuilding.com on Twitter
87 Muscular Development on Twitter
88 Central Intelligence on Twitter
89 FloWrestling on Instagram: “What is going on!? Frank Molinaro takes out Brent Metcalf!”
90 Muscular Development on Twitter
91 Aziz zakria on Twitter
92 Kai Greene on Twitter
93 Muscular Development on Twitter
94 Worldwide Health Coach on Instagram: “Just met this guy right here! Pro Power Bodybuilder @mikeohearn outside Embassy Suites just after registering for our Leadership…”
95 Andy Gobran on Twitter
96 Hidetada Yamagishi on Twitter