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Blonde Brawlers VanZant and Herrig Set to do Battle at UFC on Fox 15

The burgeoning strawweight contenders aim to excite fans inside of the Prudential Center in Newark, NJ, on Saturday night.

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1
Sagittarius Horoscope for Saturday, April 18, 2015

Sunday, April 19, 2015 - Keeping your feelings in check seems like a smart strategy today, but your desire to be seen and heard by someone you admire could win out over your need to play it safe. However, your message may be muddled, since you actually might not know what you want. Although it helps to talk about your current confusion with a trusted companion, complications arise from saying too much. Let your friend know that you're not ready to make lasting decisions now; you're still gathering data and contemplating your options. Be open with your heart only if you're not asked to defend it.

2
6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

3
Get Crushed: Never Ending Squats

Two reps of the barbell back squat. That doesn’t sound so hard. Well, hold your horses, Tonto, because this progression is absolutely brutal. Start with 50% of your 1RM on the bar. At the top of the minute, perform two reps of the back squat. Rest the remainder of the minute (NOT 60 seconds, but whatever time is left after you performed the squat). Add 10 pounds to the bar and repeat. Keep adding 10 pounds and performing 2 reps every minute until you can no longer get the two reps. Obviously, this will crush your quads, glutes, core and the will to live. Don’t have a spotter? You can do the same workout with a deadlift, weighted chin ups or overhead press.

4
Straight-Up Ab Blast Workout

Three of its four exercises target the lower abs directly via movement of the lower body while the upper body remains stationary. Since the bottom portion of the six-pack is typically the toughest to bring out, we’ll put a little more focus into developing that area. This workout wasn’t designed to be an afterthought that can be thrown in at the end of any chest or back workout.

5
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

6
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.

7
Lee Labrada Presents: Posing Like a Pro, Episode 9

Legendary bodybuilder Lee Labrada walks you through the fine art of posing, including tips only a master can provide. In this episode, Lee takes you through step-by-step, detailed instructions to create a dynamic posing routine.

8
Flip Your Grip for New Gains

The impact of the reverse grip depends on the muscle group being trained. Consider a recent study concerning the effect of hand-grip position on the activities of specific muscles during the lat pulldown. The outcome revealed that the traditional wide-grip pulldown to the front actually recruited more latissimus dorsi muscle fibers than the reverse-grip variation. However, this may be explained by the fact that a reverse grip puts the muscle under a far greater stretch. Hence, you wouldn’t make reverse-grip training the backbone of your workout, but you could use it as a substitute exercise or at the end of your workout - when you typically go a bit lighter and pump out the muscle.

9
Moves and Tips to Build Stomach Bricks

In some of my early competitions, judges would tell me that my abs looked great when flexed, but when standing relaxed they were hardly visible. I heard that message loud and clear and knew it was time to step up my abdominal training and to start building some “bricks” in my midsection. The following have been the key reasons behind my “abdominal metamorphosis.”

10
T NATION on Twitter

How does booze affect your athletic performance and fat loss goals? Answers: https://www.t-nation.com/diet-fat-loss/lifters-guide-to-alcohol … pic.twitter.com/QopZDPEMOV

11
10 Strength-Building Strategies That Will Never Die

Strength is the foundation of nearly all physique and performance goals. When you're strong, you more easily gain muscle size, lose fat, run faster, hit harder, play longer, and move more living room furniture for your wife. We've rounded up 10 no-questions-asked tips to help you make everything in your life feel just a little bit lighter.

12
5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

13
The 200 Rep Ab Challenge

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

14
T NATION on Twitter

"Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength." From --> https://www.t-nation.com/training/traps-are-the-new-abs … pic.twitter.com/bY1tGw45bI

15
30-Minute Big Back Workout

Add more width and thickness to your entire back with this 30-minute session.

16
Boost Your Metabolism

Fire up your engine and burn that excess weight once and for all with these surefire metabolism boosters

17
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

18
4 Ways to Accelerate Your Fat-Loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there's no one-size-fits-all approach. There's only the approach that works best for you.

19
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

20
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.

21
Hardcore Contender - Rich Gaspari

Haney and Gaspari were training partners in 1984, the year Haney won his first Sandow. For the following seven years, as Haney collected seven more Sandows, Gaspari was chasing him, notching three straight runner-up Olympia finishes (1986-88). And while he had no hope of matching Haney's lat spread, The Dragon Slayer was determined to out-muscle the champ with back thickness and detail. To that end, his back workouts focussed on all the knotty details others overlook, not just in his lats but also in his spinal erectors, traps and rear delts. (Shrugs and rear laterals are not included in our sample back routine, but were typically done before deadlifts.) Weights were maximum, rests were minimal and intensity was sky high. He never caught Haney, but Gaspari overcame structural limitations to forge one of the best rear double-biceps shots of the '80s and make himself, for three years, the second-best bodybuilder in the world.

22
7 Weight-Loss Lies We Don't Understand Why People Believe Them

7 Weight-Loss Lies We Don't Understand Why People Believe Them

23
Hit Your Glutes & Hamstrings Hard

Do you find yourself hammering your hamstrings in the gym, but failing to see the gains that your hard effort deserves? Sometimes you just need to switch things up and throw a few new moves into the mix. Keeping your muscles guessing will keep them growing. That being said, consider this unique hamstring superset to incorporate into your leg training regimen.

24
5 Muscle-Building Summer Salad Recipes

Well, we’re not here to sell you on iceberg lettuce and croutons—or vegetarianism, for that matter. On the contrary, we wouldn’t have even run this story had it not featured at least one recipe containing bacon (that one, by the way—the Chopped Spinach Cobb Salad—packs a whopping 60 grams of protein). These are muscle meals, built around salmon, beef, chicken, and shrimp. And with fewer calories and carbs than a sandwich, you don’t have to worry when you dish up seconds.

25
Make Small Tweaks for Bigger Muscle Gains

It’s amazing how the smallest changes can bust a plateau . Adjust your stance or grip, set the bench to an incline instead of flat, or change implements from a barbell to a dumbbell , and you’ve suddenly expanded your exercise options widely with only the slightest effort. If your gym is well equipped, there may be an infinite number of ways to expand your exercise repertoire that you haven’t taken advantage of yet. If it isn’t, you just have to get creative. The following are some variables you can change.

26
The Five Toughest Yoga Positions for Guys

Stiles identifies five advanced yoga positions that every guy should strive to achieve. “These five will probably present a challenge for most guys because of tight hamstrings, shoulders and backs,” she says. “These poses require and promote even balance in the body so it's especially great for guys to open and strengthen evenly." If you're a new entrant into the world of yoga, we advise you pick up a few classes before you try diving headfirst (literally) into these moves.

27
Home Barbell Workout

As you can imagine, a workout that exclusively involves a barbell might employ compound exercises to hit each muscle group. With the exception of some isolation work for smaller bodyparts like biceps, for example, compound exercises are exactly what this at-home program entails. One benefit of utilizing only a barbell is you’re less dependent on stabilizing muscles to assist in the movement, unlike with dumbbell exercises, in which you use smaller muscles to help you balance each dumbbell. This means you use more power during barbell exercises and will, therefore, get stronger. Over time, your ability to lift more weight will help you gain more mass.

28
Debunking Myths: Straight Talk on Meal Frequency, Protein & Nighttime Carbs

Debunking Myths: Straight Talk on Meal Frequency, Protein & Nighttime Carbs

29
Don't Quit - A2 Poster

Large high quality poster "Don't Quit"

30
Kai's 10 Big Back Principles

1. WARMUP:  The most unorthodox aspect of Greene’s back training is evident before the workout even begins, when he warms up for 15 minutes with trisets of various exercises, including bent over dumbbell rear laterals (which focus on the rear deltoids), upright rows (which focus on the traps),and dips (which target the chest as well as the front delts and triceps). In one workout we observed, he did six warmup exercises: trisets of wide-grip pullups, dips, and parallel-grip pullups followed by trisets of rear laterals, upright rows, and straight-arm pulldowns. Weights are kept light, and the sets fall well short of failure.“This is just to get the blood flowing and get my mind into it and kick things off,” he says of the warmup exercise selection.Greene never thinks of one bodypart in isolation. He’s always focused on the complete picture of his physique, thus he’ll include dips with pullups, and he’ll string together work for rear delts and traps with lats. “I’m always thinking of different ways of contracting my muscles and getting the most effective rear double biceps and rear lat spread.

31
Mike O'Hearn's Premium Spherady Feed

© 2014 - 2015, Spherady, Inc. All Rights Reserved.

32
Explosive Power and Strength Medicine Ball Workout

DIRECTIONS: (Scroll through the slideshow for images) Have on hand two medicine balls of different weights and bounces (see specifics, below). Perform the workout once a week, on a separate day, as a supplement to your regular weight training. Rest two to three minutes between sets, except for the paired exercises (4A and 4B, 5A and 5B). Superset these lifts, resting after the second one. So you’ll do a set of A, then a set of B immediately, then rest. Repeat until all sets for that pair are complete.

33
7 CRUCIAL CARB TIPS

After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass. #3 - MUSHY CARBS ARE BEST FOR MASS Soft-textured carbs (fast-acting high-glycemic carbs) such as Cream of Rice, Cream of Wheat, mashed potatoes, white bread and fat-free baked goods are ideal for mass building. A soft texture expedites digestion, which in turn increases insulin levels. Insulin-infused carbs reverse muscle breakdown and help to drive amino acids--the building blocks of mass--into muscle tissue.

34
The 2-in-1 Kettlebell Leg Workout

If you're comfortable with your usual leg routine, you could be missing out on some big-time gains, whether it be in strength or endurance. When you're looking for something other than the traditional squat, leg press and lunges, it's time to hit the kettlebells. We asked Mike Stehle, owner and trainer at Training Room Online for one of his secret 2-in-1 workout routine to leave your quads and hams screaming.

35
The No-Weights Couples Workout

Reps: 15-20 How To: Sit facing your partner with the bottoms of your feet touching, knees slightly bent. Keep your back straight, maintaining good posture throughout the move. Each of you will grasp one end of the towel. Like a choreographed tug o' war, one of you executes the pull as the other slowly releases using a three-count. Pull the towel into your midsection, then squeeze your lats hard as your partner begins to pull in the opposite direction. Switch directions until you each perform the desired number of reps.

36
5 Moves for Monster Quads

Legs wobbly? Energy drained? This is certainly not the time to attempt an all-time personal best in your squat. But it is a great opportunity to use the squat in a different way — that is, as a low-weight, higher-rep effort to burn out the quads. If you don’t have a spotter, we recommend a Smith machine instead of the barbell, but in the latter case, even with someone standing by you should set the power-rack safeties to give yourself the ability to bail out in case of failure. You’ll do 5 sets with a light weight, perhaps 135, 185 or 225 depending on your usual strength in this lift (or less — no need for heroics here), and strive for 12 reps per set, trying to keep the rest periods to a minute or less.

37
Biotest on Twitter

This protein shake recipe will fuel you up AND wake you up --> https://biotest.t-nation.com/products/metabolic-drive-low-carb#waker-upper … (Oh, it's also delicious.) pic.twitter.com/xLthcUo35p

38
Project Flex Camp Ticket April 18-19th

IFBB Pro Flex Lewis presents the first  PROJECT FLEX  exclusive 2-day camp, presented by BSN will be hosted April 18-19th at the warehouse in Boca Raton, FL. This flextraordinary experience will allow fans to spend the day with Flex, learning about his story, his principles for success, nutrition, training and much more.

39
Pec-Ignition: Pump Up Your Pecs

Individuals who don't train fail to understand how post-workout soreness can be a good measure of a terrific workout. Can't make it up the stairs? Congrats on another good leg workout ! Feel a dull pain in your shoulders when picking up the grocery bags? Yup, that was Tuesday's delt routine . But finding the right combination of exercises, sets, reps and techniques to bring you to the promised land of (good) pain can sometimes be elusive. This is especially true for those with some serious lifting experience under their belts. The more you train, after all, the harder it is to damage your muscle fibers. Not today. This month's chest workout is a monster loaded with high-intensity plateau-busters that'll obliterate your pecs, give you a massive pump and - you guessed it - leave your chest sore for days. Because of the high volume and intensity, this is definitely one workout you'll want to repeat, but make sure you do so infrequently since it could contribute to serious overtraining. We'll start by blasting your chest with presses from the three major angles, starting with two incline moves - a couple of sets of incline bench presses first, then three grueling sets with dumbbells.

40
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

41
10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

42
John Hansen 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

43
What You Can Learn from Spartan HQ & The Wrestling Lifestyle - 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!

44
Test Your Vertical Strength & Stamina

A lot of people are concerned with their horizontal strength—how much they can push on the bench and pull on the bent-over row —but few people place as much stock in what they can move vertically. The pull-up and standing overhead press are perhaps the purest measures of strength in that plane. Constantly working on those two moves will not only leave you with an impressive V-taper, but it can drastically improve your overall upper body strength and stamina.

45
The Top 8 Time-Crunch Moves—Ever

We all know that interval training cuts cardio time pretty much in half but what about a straight up lifting workout? How do you fit in more moves in less time at the gym? The secret is in “combinations.” Combinations are movements that combine two exercises or more into one — rather than doing a squat followed by a military press , now you’ll do the two together, which targets more muscle groups in the same amount of time. This gives your body a huge stimulus for growth and fires up your metabolism for a lot of fat loss; with so many moving parts, you’ll also get a lot of great cardio and conditioning benefits too.

46
The Surprising Way Saunas Help Your Heart

The saunas in the study were hot and dry, with an average temperature reaching 174 degrees Fahrenheit. More research needs to be done on whether putting yourself in other hot places—like steam rooms or hot tubs—will give your body the same boost, says Dr. Laukkanen.

47
4 Seasonal Spring Vegetables to Eat Now

Some spring veggies, like baby carrots (not to be confused with the ubiquitous peeled, pre-washed, finger-size variety) and new potatoes, continue to be available in later months in their more mature form. But others, like ramps and English peas, make an appearance for only a short time before disappearing for another year. Here are a few of my favorite get-'em-while-you-can spring vegetables.

48
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.

49
T NATION on Twitter

How does weed affect muscle building and fat loss? We asked a smart doctor: https://www.t-nation.com/training/lifters-guide-to-marijuana … pic.twitter.com/knYiqB6yo2

50
Trap Bar Deadlift

Trap Bar: More Than Shrugs! Personal Trainer Halevy Life 802 Lexington NYC 10065 (212) 233-0633

51 Bust Out Some Bigger, Stronger Delts
52 Get Out!: The M&F Outdoor Workout Routine
53 Mike O'Hearn on Twitter
54 Flex Lewis on Twitter
55 BodySpace Member Of The Month: Jake Alvarez - Bodybuilding.com
56 T NATION on Twitter
57 Joe DeFranco on Twitter
58 Bodybuilding.com on Twitter
59 9 Weight-Loss Rules of Dining Out
60 GENERATION IRON on Twitter
61 James McIntyre on Twitter
62 Niles Caine on Twitter
63 Hany Rambod on Twitter
64 Selvin Golding on Twitter
65 Dieselnhouston on Twitter
66 Beat Seasonal Allergies
67 Burning Down the Boy's Club: Why Women Belong in the Weight Room
68 Victor Martinez on Twitter
69 VIDEO: The 21-Day Shred Sprint-Interval and Bodyweight Workout
70 Flex Lewis on Twitter
71 Power Up Your Jump Squats (Literally)
72 T NATION on Twitter
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74 Fighter Diet News
75 Poliquin Group™ on Twitter
76 IRONMAN MAGAZINE on Twitter