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1
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.

2
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.

3
Eight Ways to Salvage a Bad Workout

If you get to the end of a workout and feel as if you need to do something more to tax your muscles, simply finish your last exercise by grinding out as many reps as you can. However, instead of doing 40 reps with the same weight (in which case, at least the first 30 reps will be low intensity), for example, we recommend descending sets, wherein you do several sets in a row of approximately eight to 12 reps with a progressively lighter weight. So, you might do 10 reps of side laterals with 40-pound dumbbells, followed immediately by 10 reps with 30s, 10 reps with 25s and 10 final reps with 20s, pushing each of these descending sets to failure.

4
5 Best Foods for Building Muscle

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

5
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.”

6
The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “ gun-show ” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle , most are making vital mistakes preventing this very goal from manifesting.

7
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.

8
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).

9
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.

10
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.

12
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.

13
The 3-Move Total Body Workout

We often times get caught up in the plethora of exercises and routines that are displayed all over the Internet. Having too many options to choose from can keep us from focusing on our goals. We start a routine with hopes to build more muscle and strength, faster, but then end up finding another great routine to follow two weeks later. It is true that you need to switch things up once in a while to create continual adaptations. But many take this to the extreme. Six weeks is a good amount of time to work consistently at a routine. Tracking your numbers, and adding weight to the bar while continuing to work on form and execution, will bring you much better gains than changing your routine all of the time.

14
Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them.

15
10 Tips For Endurance Training

Follow these 10 tips for endurance training, to prepare yourself for any race that stands in your way.

16
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.

17
5 Best Bodyweight Training Exercises

Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise.  For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.

18
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.

19
10 of the Healthiest Breakfasts to Start Your Day

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

20
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.

21
T NATION on Twitter

Hey hardgainer, build strength AND mass with this 5/3/1 training plan: https://www.t-nation.com/training/5-3-1-for-hardgainers … pic.twitter.com/DIH7k1ORER

22
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.

23
9 Foods that Should be in Your Refrigerator

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

24
MEX Muscle Excellence | U CAN!

25
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.

26
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

27 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.

28
The Knock-Out Workout That Burns Fat--Fast!

Do this workout for time so you don’t need to keep track of reps and sets and can go all out from start to finish. You’ll need an interval timer (like GymBoss) or app (like Interval Timer by Deltaworks). Unless otherwise instructed, do each move for 60 seconds; take a 30-second rest, then move on to the next exercise. Beginners can do a 30:15 workout- to-rest ratio instead. Perform each circuit four times. Change foot position only when kicking; otherwise, stay in orthodox position (left foot forward).

29
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

30
T NATION on Twitter

Looking for the key to fat loss? You don't need to look very far. Start here: https://www.t-nation.com/diet-fat-loss/tip-fix-your-diet-stop-ignoring-the-obvious … pic.twitter.com/DK9cryRpGW

31
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.

32
T NATION on Twitter

Know how often to hit these two money exercises. Use this to sort it out: https://www.t-nation.com/training/tip-squats-and-deads-find-your-ideal-strategy … pic.twitter.com/LOxVPq81zQ

33
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

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 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.

36
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.

37
T NATION on Twitter

It's time to grow up and accept the truth about cheat meals: https://www.t-nation.com/diet-fat-loss/tip-drop-the-cheat-meals … pic.twitter.com/6lA9bKqJ2Y

38
CutAndJackedShop.com - The Motivational Gym Shop

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

39
T NATION on Twitter

Juice is for babies, not lifters looking to get ripped. The truth: https://www.t-nation.com/diet-fat-loss/tip-stop-juicing … pic.twitter.com/YkDWAc7yT8

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
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

42
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

43
Instagram photo by Mr. Olympia LLC • Apr 19, 2016 at 5:51pm UTC

44
7 Training Rules Every Lifter Should Always Follow

Actually, there are a few reasons. Safety is one. But as with most fitness rules, doing things the right way pays dividends in the short term (less chance of injury) and the long term (improved muscle growth). Listen up and pay attention so you avoid these mistakes you could be making in the gym.

45
T NATION on Twitter

There's a workout tool in your gym that works better than a foam roller. Check it out: https://www.t-nation.com/training/tip-do-the-med-ball-tack-floss … pic.twitter.com/82TfqAgrdu

46 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.

47
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).

48
Peter Shankman 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

49
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.

50
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!

51 T NATION on Twitter
52 THE TRANSITION: These Are the Three Missing Workouts
53 The Best Chest Workout in Under 10 Minutes
54 7 Top Tips For Weighing Yourself
55 6 Tips For Eating Clean While Dining Out
56 Steve “King Snake” Kuclo’s KING-SIZED Workout
57 CutAndJacked.com (@cutandjacked) • Instagram photos and videos
58 CutAndJacked.com (@cutandjacked) • Instagram photos and videos
59 Get Motivated With The Rock's First Under Armour Commercial
60 6 Moves for Sick Lats
61 2 Great Shoulder Exercises for Stronger Delts
62 Muscular Development on Twitter
63 Top 5 Shoulder Training Mistakes
64 T NATION on Twitter
65 9 Best Bodyweight Moves For Colossal Arms
66 T NATION on Twitter
67 Variety on Twitter
68 You Don't Know Squat
69 Instagram photo by @iconmeals • Apr 19, 2016 at 8:15pm UTC
70 Conor McGregor Announces Early Retirement With Cryptic Twitter Post
71 Ronnie Coleman Company Photoshoot - Hardcore Gym Training
72 Bodybuilding.com on Twitter
73 Optimum Nutrition Gold Standard BCAA at Bodybuilding.com - Best Prices on Gold Standard BCAA!
74 What's the Best Workout for Me?
75 Hidetada Yamagishi on Twitter
76 T NATION on Twitter
77 Strongman + Bodyweight Workouts, Critical Business Rules & Martial Arts Training • Zach Even-Esh
78 Variety on Twitter
79 Muscular Development on Twitter
80 Muscular Development on Twitter
81 Body Shredding Burpees
82 Muscular Development on Twitter
83 Muscular Development on Twitter
84 Instagram photo by Mr. Olympia LLC • Apr 17, 2016 at 7:42pm UTC
85 Jim Stoppani's Guide To Dips
86 Instagram photo by @therock • Apr 19, 2016 at 5:04pm UTC
87 Weekly Twitter Giveaway Terms And Conditions
88 Muscular Development on Twitter
89 larry orr on Twitter
90 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼 • Apr 19, 2016 at 5:43pm UTC
91 Tapering for a Powerlifting Meet
92 Andrew Coulson on Twitter
93 Quick Fix: Incline Dumbbell Press