Top Videos
Dallas McCarver's 2016 Contest Prep Leg Workout

IFBB Pro bodybuilder Dallas McCarver trains legs 11.5 weeks out from the 2016 IFBB Chicago Pro. In this video, coach Matt Jansen talks about the 2 leg workouts they do a week & the reason for it, how they're utilizing band training & more.

Top 10 Fitness Industry Charlatans - Healthy Living, Heavy Lifting

I understand what you are saying about people taking the information the wrong way however the trend between people taking out Joe Wicks with his increasing success seems to be pure jealousy. His message is to help the general population to increase fitness and get healthy whilst living normal lives. I would say he has managed and will continue to do so as his success takes off. Personally I think he has done amazingly to actually get somewhere in the health and fitness world and might just be the man who is stopping all these ‘fads’ and allowing the population to go out and drink and not spend every hour of the day in the gym! I personally have not bought his plan but i do follow him on instagram and have his book. I love his recipes which are extremely yummy. Noone has the same calories so his portions are purely a guidance and they are 100% more healthy than any pre-made ready meal you might buy in the supermarket. He is promoting healthy whole foods alongside an active lifestyle.

[View All Videos]

Top News
Sagittarius Horoscope for Thursday, April 14, 2016

Thursday, April 14, 2016 - You love to dream big and today your fantasies are over the top, enticing you away from a more practical approach. Your key planet Jupiter is overstimulated by sensual Venus, encouraging you to partake in one too many social activities. There is nothing wrong with indulging in the fun, but you cannot go overboard. Steer clear from jumping to conclusions before you think your vision all the way through to its logical conclusion.

Work Out Like a Winner

This four-time Mr. O possesses one of the greatest rear lat spreads ever witnessed. By 2005, his lat width was matching if not succeeding Ronnie Colemans. Cutler, like Coleman, also worked back twice weekly. One session focused on width (using pulldowns and other cable exercises), the other targeted thickness (mostly rows and deadlifts).

Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

6 Signs You're Lifting Wrong

If you're experiencing any of these things, it may be time to change the way you train.

Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

Dig Deep Biceps Workout

You’ll never hear this about a guy’s arms: “That dude has some humongous brachialis muscles!” But that doesn’t mean you should be neglecting this critical arm muscle. The brachialis muscle is located deep beneath the biceps. Adding size to this deeper arm muscle will push your biceps out that much further. Plus, when developed properly, the brachialis adds a nice mountain of muscle between the biceps and triceps, making the arms look much more impressive. One of the best exercises for blasting your brachs is the dumbbell hammer curl.

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.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

T NATION on Twitter

Which style of deadlifting best fits your body type and goal? Check out this guide: …

9 Foods that Should be in Your Refrigerator

You'll want to have these foods on hand to help support your muscle building efforts.

Instagram photo by Flex Wheeler • Apr 17, 2016 at 3:40am UTC

T NATION on Twitter

Which muscles does the clean hit? All of them... practically. Don't miss out on this: …

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

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

T NATION on Twitter

Does too much "body love" cause people to stay unhealthy? Yes. Here's why: …

T NATION on Twitter

Don't try to isolate every little muscle. Here's why: …

T NATION on Twitter

Choose the correct number of reps for hamstring exercises. Quick guide: …

T NATION on Twitter

Worried your testosterone will take a dive if you train too long? Read this: …

19 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

Eating for Muscle Mass: 8 Questions Answered

We had nutritional questions about putting on mass, and celebrity trainer Gunner Peterson had answers.

T NATION on Twitter

"Judge an exercise by how it's supposed to be performed, not by how jacktards screw it up." …

Instagram photo by Mr. Olympia LLC • Apr 17, 2016 at 12:55am UTC

Instagram photo by Zach Even - Esh • Apr 16, 2016 at 4:24pm UTC

The 10 Best TRX Exercises for Men

"In this workout, the emphasis is on hip, knee, and shoulder mobility, designed to improve function for lifting and also significantly improve your strength," says Mallinson, noting that you'll also be required to use small stabilizer muscles to keep your body balanced while you're elevated off the ground or in the air.

25 - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

5 Things You Don't Know About Beta-Alanine

You may be familiar with the way beta-alanine makes you feel, but are you aware of what it can do for you? Find out everything you never knew about this pre-workout supplement.

27 (@cutandjacked) • Instagram photos and videos

Perfect The Turkish Getup

Want one move with total-body results? Cue the Turkish Getup (TGU), which pushes practically every major muscle from delts and abs to quads and glutes through a large range of motion. This highly functional movement combines several exercises into one, tasking your body from head to toe and strengthening its foundation, explains NCCP weightlifting coach Steve Cristini, co-owner of CrossFit Markham & Reebok CrossFit East Woodbridge, Canada. “Taking your shoulder through various positions of loaded movement strengthens and increases shoulder stability,” Cristini says. “[The move] also requires a lot of core strength, to get from the floor to your knees. Your quads and glutes are key to helping you bring your body from the kneeling position to the standing position.”

Muscular Development on Twitter

The Science of Bodybuilding - 5 Proven Facts to Boost Your Muscle Gains! Get them here--->

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

15-Minute TRX Flab Fighter

In a hurry to burn fat and build muscle? When time is tight, look to the TRX . “There are literally hundreds of movements that you can do with this highly versatile piece of equipment,” explains Muscle & Fitness Hers technical adviser Gino Caccavale. Unlike free weights, which give you moments of rest or pauses, the TRX keeps the working muscles in constant tension. Plus, you can check off your abs training without having to do any additional moves, since each exercise here engages your core while working stability and balance. Adapt the workout to your fitness level simply by changing the angle of your body—the more extreme the position, the more your muscles have to work. Try this workout, demonstrated by Queens-based NPC Bikini Competitor Melissa Trapani.

The Best Foods for Flat Abs

The age-old saying "abs are made in the kitchen" couldn’t be truer. While abs are trained in the gym, they are revealed in the kitchen. The fact is, nutrition plays a significant role in how your body looks, and you simply can’t out-train a bad diet. So if your goal is to uncover your six-pack, healthy, abs-friendly foods have to be a staple in your approach. Here, we share important nutrition tips and a list of the top foods to help uncover a strong, sculpted midsection.

Ask the Experts: How Many Rest Days Do I need between strength workouts

A: “Proper rest allows muscles to grow and become stronger. If you shortchange yourself, you’ll hamper results while increasing injury risk,” says Hers technical adviser Gino Caccavale. You need at least 48 hours between each body part to fully recover from training. If you lift every day, focus on one muscle group each workout and train the opposing muscle group the next day. And don’t forget actual rest! Muscles repair during sleep, so it’s just as important to get enough rest at night.

The 5 Ingredients You Need For A Healthy Smoothie Bowl

Give this recipe a try or turn your favorite protein-packed smoothie recipe into a bowl recipe. Remember, you don’t need to add every single ingredient under the sun to make a great smoothie bowl. Keep it simple and it will be just as tasty! Enjoy!

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

7 Curls for Bigger Biceps

To develop an impressive set of biceps you need to target the muscles from every angle. That’s right, we said muscles. The biceps brachii (long and short heads), as well as the medial head and brachioradialis (forearm) must all receive some (tough and exhausting) love in order for you to achieve attention-grabbing guns. How do you do that? With proper exercise selection and rotation, and consistently altering things like rep speed, weights used, and sets completed.

7 Muscle-Building Shakes

Each of these recipes provides welcome relief from your "whey and water" lifestyle.

How To Look Leaner And Fitter In Less Than 3 Days

Believe it or not, you can change the way you look and feel in two to three days. So if you have a hot date, an important meeting or a special night on the town, use these sneaky tricks to slim down , tighten up, and feel better about the way you look.

The Ultimate Protein-Food Meal Plan for Bodybuilders

With all that said, it’s time to start considering other protein options… ones that aren’t as mainstream. Enter: protein bread, protein chips, protein ice cream, and more. As for the protein chips and ice cream, they won’t destroy your fat or carb macros, containing little as 2 grams of fat and 5 grams of carbs. For once you’ll enjoy eating several times a day. Click on through to find out more about these protein alternatives and how to incorporate them into your daily eats, sample meal plan provided.

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

Top 5 Forearm Training Mistakes

The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.

3 Workouts for a Better Bikini Butt

MUSCLE PRIMER There are three muscles referred to as the “gluteus.” Of the three, the gluteus maximus is the largest and most superficial, and it’s one of the strongest muscles in the body. Starting at the crest of the pelvic bone, it runs down to the rear of the thigh. This thick, wide muscle gives the buttocks their shape. The gluteus maximus functions mainly to extend the hip (i.e., moving the thigh backward). The smaller gluteus medius and gluteus minimus originate at the same spot but attach to the side of the thigh. Their function, in conjunction with a band of connective tissue called the iliotibial band, is crucial to outward (away from the midline of the body) thigh support during movements such as walking and stepping sideways. The medius and the minimus keep the pelvis from tipping away from the weight-bearing leg and help maintain correct knee tracking in exercises like the seesaw lunge so you can maximize the work of the other muscles involved. Exercises that work the gluteus include lunges, squats, leg presses, Butt Blaster machine, hip extensions, leg abductions and deadlifts.

5 Reasons Your Deadlift Sucks

Unfortunately, many folks performing the greatest strength training exercise in existence are doing it wrong; let’s take a look at five reasons your deadlift sucks and what you can do to pull yourself out of that rut.

44 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

Muscular Development on Twitter

The Classic Physique - Should It Have Ever Gone Away? Read Peter's story-->

Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

your step-dad on Twitter

As someone who's trying not to fuck their shit up in powerlifting, could you give insight on what u think lead to your injuries? @BioLayne

The JuggLife: Foam Rolling-What Is It Good For? - Juggernaut

How dare we question the all encompassing power of the holy roller of foam?! In this episode of The JuggLife, Chad and Max talk with Dr. Quinn Henoch of to discuss the validity and best applications of mobility tools like foam rollers, lacrosse balls and band distraction within a well-designed training program:

Ten-year-old Triple Threat Asia Monet: It’s Only The Beginning

Life, I mean everything, I could see a bird on the side of the road and that will motivate me. But I mean, I’m so glad that I’m alive and I have a family that’s supportive and let’s me do what I love to do. I have so many loyal followers on all my social media and I never want to let them down, they teach me so many things and they encourage me and they are so sweet. Mostly it’s my fans, besides my parents, of course, and my little sister, she’s my number one fan. They support me so much that it’s kind of hard if I let them down. If I sell out Staples Center one day, I don’t care if I have to do 20 million shows, that’s my ultimate goal.

Muscular Development on Twitter

The Lowdown On Drugs FINALE - Kevin Levrone, Shawn Ray & Dorian Yates Speak Out!--->

51 Muscular Development on Twitter
52 Muscular Development on Twitter
53 Mike Titan O'Hearn on Twitter
54 Instagram photo by Shawn Ray • Apr 17, 2016 at 12:47am UTC
55 Muscular Development on Twitter
56 Instagram photo by Tyler Fleurant • Apr 16, 2016 at 5:48pm UTC
57 flipsidepa on Twitter
58 Central Intelligence on Twitter
59 Kai Greene on Twitter
60 johnny on Twitter
61 New 'Game of Thrones' King Models for M&F
62 Muscular Development on Twitter
63 This Guy Is Running The London Marathon from Space
64 Muscular Development on Twitter
65 Drew Downs on Twitter
66 Weekly Twitter Giveaway Terms And Conditions
67 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
68 Muscular Development on Twitter
69 Muscular Development on Twitter
70 on Twitter
71 Kai Greene on Twitter
72 The 8 Best Chest Exercises That Don't Require a Bench
73 Ammar Alwattar on Twitter
74 Comprehensive Hamstring Training
75 5 Ways to Burn Body Fat Without Cardio
76 10 Training Tips for Gaining Lean Muscle
77 Quad Squad: The Squat and Leg Press
78 Chest Chiseler Workout
79 Squat for Size
80 Eight Ways to Salvage a Bad Workout
81 Back in Action for More Muscle Gain
82 How to Get Stronger, Bigger Calves
83 Go Wide for Super-sized Shoulders
84 8 Ways to Up Your Protein Intake
85 The Rope Pull-Up
86 Build Muscle With the Weekend Warrior Workout
87 Big Ramy: Hammer It Out for Massive Biceps
88 Ronnie's Monster Weights
89 Hex Bar vs. Barbell Deadlifts
90 The HIIT Squad
91 Half Measures
92 Maximize Your Delts
93 Diet 911: The Drinking Man’s Dilemma
94 6 Ways to Sneak Cardio Into Your Workouts
95 8 Best Cable Exercises for a Big Back
96 Lou Ferrigno Calls Jason Momoa's Workout 'Very Impressive'
97 Build Better Glutes