Top Videos
Asia Monet Ray Covers Justin Bieber’s ‘I’ll Show You’ With Rio Mangini (Exclusive)

Dynamik Muscle

BUY NOW > Scientifically Engineered Pumps Enter the gym and experience Gamma-ray; the fastest working, blood...

[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.

7 Reasons You're Not Losing Weight

So you want to lose weight ?  It’s a commendable goal and the benefits are plenty (self-esteem, energy, quality of life, preventing disease, longevity, and lower health costs). With an epidemic of obesity, people are looking for ways to obtain or maintain a healthy weight, yet their goals are being hijacked. Many of the saboteurs are controllable and easy, yet they are elusive.

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).

4 - The Motivational Gym Shop

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

The 6-Week Fat Blast Workout Routine

Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

Eat Yourself Huge

Here's where two tools come into play. The first is the bathroom scale. If you're lean, you should see the numbers increase. If they don't, you aren't eating enough protein and calories to push up your muscle weight. The second tool is a skin caliper to measure your bodyfat percentage. This will tell you how much of your weight is fat and how much is muscle mass. What you're looking for here is a decreasing bodyfat percentage, even if only slightly; any change in the negative direction is promising. Don't try to use the caliper by yourself or have just anyone take your measurements; you'll need to find a professional, either at your gym or in another health and wellness-type setting, who has experience administering such bodyfat tests.

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

6 Signs You're Lifting Wrong

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

Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

11 Eating for Muscle Mass: 8 Questions Answered

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

6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat, and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your body type, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

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.

Build a Classic Physique

To look like a classic bodybuilder, you've got to train like one. So FLEX enlisted to help of IFBB pro Chris Cormier, who competed throughout the '90s and early 2000s with one of the league's premier classic physiques. Now Cormier is sharing his secrets. It's all here: the split, the workouts, and his insider tips. Are you ready to build a classic physique that is reminiscent of legends like Frank Zane, Sergio Oliva, and Flex Wheeler? Then read on.

My Six Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.

T NATION on Twitter

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

10 of the Healthiest Breakfasts to Start Your Day

Fuel your morning with these 10 recipes packed with protein, whole grains, fruits, and vegetables.

T NATION on Twitter

Hey hardgainer, build strength AND mass with this 5/3/1 training plan: …

The Love Handle Elimination Workout

The battle against belly fat and love handles will be won in the kitchen. But to supplement those new clean eating habits of yours, you now have yourself a quick and easy go-to ab workout. It's suggested that you work this into the end of your regular training every other day or so. Stay tuned for option number two of this routine.

9 Foods that Should be in Your Refrigerator

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

MEX Muscle Excellence | U CAN!

In Defense of Machines

What follows are seven examples of machine exercises that have distinct advantages over their free-weight equivalents. Each focuses on a different body part. Only hamstrings and calves are excluded, and only because nearly every exercise for those areas is performed with a machine. This is not an argument against the seven free-weight equivalents, all of which are valuable exercises. Instead, it’s meant to highlight the advantages of some machines so you’ll better understand why to include them in your routine.

Eat to Beat Stress: 10 Foods That Reduce Anxiety

Here's some good news to keep in mind the next time you're stressed out: Eating may be a stay-calm trick. We're not talking about stuffing yourself with your typical go-to comfort food, such as mac and cheese or French fries, because that will only leave you feeling guilty and even more anxious. Instead, feed your face with one (or more) of these 10 superfoods to feel at ease fast.

T NATION on Twitter

Simplify your diet, ditch the junk, and lose the fat hiding your muscle. Free plan:

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

The Best Exercises to Get a Beach-Ready Butt

Looking to give your backside a boost? These powerful butt exercises put your rear front and center by working all aspects of your gluteal muscles.

7 Reasons Your Legs are Still Skinny

Legs seriously lagging in the muscle department? Here's where the blame lies.

T NATION on Twitter

Juice is for babies, not lifters looking to get ripped. The truth: …

T NATION on Twitter

Looking for the key to fat loss? You don't need to look very far. Start here: …

Kick-Start Stubborn Calves - 5... - Official Muscular Development Magazine | Facebook

Facebook © 2016

T NATION on Twitter

Know how often to hit these two money exercises. Use this to sort it out: …

32 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

Instagram photo by Mr. Olympia LLC • Apr 19, 2016 at 5:51pm UTC

34 Should Your Workout Kick Your Ass?

If you were to ask me to choose the one thing most people could improve in the gym my answer would be “Intensity.” Problem is, when I suggest workouts need to be harder, most interpret that as meaning more sets, reps, or hours in the gym. Nothing could be farther from the truth. Intensity doesn’t hinge necessarily on what you do (although it can), but oftentimes it’s how you do it. Your focus, your energy, and your devotion to push past barriers and challenge your body. To help you understand the difference between working harder and training smarter, I interview Sean Hyson, C.S.C.S, fitness director for Men’s Fitness and Muscle & Fitness, and the author of  The Truth About Strength Training . You won’t learn any new exercises or magic bullet secrets, but the strategy you’ll gain will be as valuable as any other lessons you’ll find.

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

T NATION on Twitter

Strengthen your glutes and everything else gets strong too. Check this out: …

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

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

Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

6 Moves for Sick Lats

Pullups are not easy – the mechanical advantage is poor even in when you are in good position. Cheating them, while a fair thing to do on the last rep or two of each set, will not improve your long-term strength or size. Since the lats are a large muscle group that needs to be hit from different angles, you need to use a full range of motion across a variety of exercises. Pullups also require the contribution of dozens of smaller, contributing muscles which is good news – it means that consistent training will lead to rapid strength gains in the short term and more total muscle gains down the road.

T NATION on Twitter

Cheat meals wreck gut bacteria in a way that causes extreme cravings. Info: …

43 (@cutandjacked) • Instagram photos and videos

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

3 Exercises for Stronger Forearms

We've all experienced that “burning” sensation in the forearms before being able to completely exhaust the muscles that are actually our focus. This is a sign of ill-conditioned forearms, and it will stunt progression in your other lifts. Many bodybuilders and power lifters use wrist straps for assistance, but that's a band-aid approach that can lead to further weakness in the forearms. If you’re frustrated by a lack of new growth and gains, spend extra time building these guys up.

Eat Clean, Get Lean Meal Plan

Slayton's plan is strategically designed to help you control your cravings while you're blastig fat and building muscle. The beauty of this program: Simply pick from one of the suggested entrées under each main meal, then supplement with one or two snacks daily. Have about 4 ounces of protein per meal, 1 tablespoon of oil and about 2 cups of vegetables at both lunch and dinner, and 1 cup of fruit per day. (The menus here average 1,350-1,450 calories per day). Aim for four fish meals a week. For the first two weeks, limit carbs to four to six servings per week (keep grains to a fist-size portion). During Weeks 3 and 4, cut that number to three per week or every other day. To make sure you're getting enough fluids, divide your body weight in half and drink approximately that amount in ounces (for a 140-pound woman, that's 70 ounces of water, tea, or other low-cal fluids).

The Science of Bodybuilding - 7... - Official Muscular Development Magazine | Facebook

Facebook © 2016

How to Build Your Chest Without a Gym

You don't need a dozen different machines to stimulate deep muscle fibers in your chest—these bodyweight and free weight moves get the job done.

The Warrior Fit Workout Program

We know you’re always on the lookout for new and effective workout programs to bust through your plateaus for greater size, strength and sculpting gains. The Warrior Fit Program was designed to do just that – using a simple and straightforward approach to get the muscle-building results you want. While the formula for success may be simple, the workouts are anything but. Each day’s routine will test your pain threshold and push you to the brink of total exhaustion. But that’s what a Warrior demands on his quest for perfection. Think you’ve got what it takes to be Warrior Fit? Now’s the time to find out!

Get Biceps Like Ronnie Coleman

During his eight-year run of Mr. Olympia victories (1998– 2005), Ronnie Coleman had unquestionably the best arms in the sport of bodybuilding. They were huge, they were detailed, they were in proportion with the rest of his massive body parts, and they displayed such cartoonish features as the fully visible split between the long and short heads of his biceps. Were his the best arms ever? If not, they’re at least in the discussion.

51 THE TRANSITION: These Are the Three Missing Workouts
52 7 Top Tips For Weighing Yourself
53 The Best Foods for Flat Abs
54 Gladiator • Zach Even-Esh
55 - The Motivational Gym Shop
56 Steve “King Snake” Kuclo’s KING-SIZED Workout
57 Get Motivated With The Rock's First Under Armour Commercial
58 You Don't Know Squat
59 Conor McGregor Announces Early Retirement With Cryptic Twitter Post
60 Ronnie Coleman Company Photoshoot - Hardcore Gym Training
61 larry orr on Twitter
62 The Best Abs Exercises to Get Built for the Beach
63 on Twitter
64 Optimum Nutrition Gold Standard BCAA at - Best Prices on Gold Standard BCAA!
65 What's the Best Workout for Me?
66 Hidetada Yamagishi on Twitter
67 Fact or fiction: Does Fasted Cardio Burn More Fat?
68 Are You a Wimp in Bed?
69 6 Workouts that are Virtually Impossible to Finish
70 Brave New Burgers: 5 of the Newest, Boldest, Most Ab-Friendly Burgers You Could Ever Flip Onto a Grill
71 How To Look Leaner And Fitter In Less Than 3 Days
72 T NATION on Twitter
73 Strongman + Bodyweight Workouts, Critical Business Rules & Martial Arts Training • Zach Even-Esh
74 Muscular Development on Twitter
75 Muscular Development on Twitter
76 5 Ways To Improve Workout Density
77 Muscular Development on Twitter
78 Variety on Twitter
79 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼 • Apr 19, 2016 at 5:43pm UTC
80 2016 Starter's Guide
81 Peter Shankman on Twitter
82 Tapering for a Powerlifting Meet
83 Andrew Coulson on Twitter
84 Quick Fix: Incline Dumbbell Press
85 Instagram photo by Mr. Olympia LLC • Apr 19, 2016 at 4:35am UTC
86 Nick Schroeder on Twitter
87 Paul Carter on Twitter
88 Fish™ In Tha Cut on Twitter
89 Instagram photo by Powerhouse Gym Torrance • Apr 18, 2016 at 6:36pm UTC
90 Muscular Development on Twitter
91 Muscular Development on Twitter
92 #RuleYourself with Under Armour HealthBox
93 TakeLessons Drums on Twitter
94 Are You MapQuesting Your Training?
95 Layne Norton, PhD on Twitter