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Dennis Wolf Arm Workout | Off-season 2015

MD catches up with IFBB pro bodybuilder Dennis Wolf in Las Vegas, Nevada for some off-season arm training at the LVAC on Sahara. Wolf tells us about his plans for the 2015 season and gives some detailed instruction on arm training.

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Watch Pro Dunker Jordan Kilganon Box Jump 75 Inches

According to his Instagram bio, Kilganon is 6'1." For the math challenged among us, that means Kilganon jumps three inches higher than his entire height! That's quite a feat of fitness. Check it out (and note the awesome muscle flex from his friends after the jump):

Sagittarius Horoscope for Tuesday, April 21, 2015

Wednesday, April 22, 2015 - Although you might not be in the mood to settle down today, there are critical tasks that require your attention. In fact, you may finally be ready to have that heart-to-heart conversation with your boss about your work. Don't play coy; if something needs to be brought out into the open, do it now while communicator Mercury is willing to fight for your cause. Once you make it through the difficult part of the interaction, you may be happily surprised by what happens next. Good news is waiting for you around the corner if you have the confidence to go after it.

The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

Giant Gains with Giant Sets

For your goals, here’s a program of six giant sets arranged in a three-day split. I recommend you train three days in a row, take one or two days’ rest, and then repeat this sequence until you have performed all the workouts four or five times each. The tempo for every exercise except where noted is 4010 (4 seconds eccentric, no rest, 10 seconds concentric). The first day of the program focuses on arms, the second day on legs, and the third day on chest and back.

The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

Instant Muscle: Two Curls in One

Hold a dumbbell in each hand and, keeping your elbows at your sides, curl the weights up as normal. At the top, rotate your palms 180 degrees to face downward, then slowly lower the weights back to the starting position. Because you’re limited by how much weight you can reverse curl (which will always be less than what you can lift with your palms facing up), you’ll need to use a fairly light weight, but the overall muscle activation you’ll get will make up for it. The Zottman curl creates incredible tension in your biceps, brachialis (the muscle between your biceps and triceps), and brachioradialis (your main forearm muscle), leading to faster muscle growth.

Training Style: Volume Training

Learn how to crank up your workout and turn up your muscle-building gains

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Training Styles: Full Body

A new look at the old system of training every body part in every workout.

Have Better Workout with the Right Balance of Amino Acids

Taking the right balance of amino acids before you train leads to better workouts and jump-starts  the results that intense weight training and a high-protein diet deliver. Here are four amino acid  supps we recommend to improve your workouts—and your results.

One-Off Workout: 6 Moves to Larger Legs

Build yourself up to be a powerhouse with this 6-move leg routine for size.

How to Use Free Weights for Ripped Six Pack Abs

Free Weight Ab Lifts: Lay flat on your back holding a dumbbell. Put your feet together and raise your legs up as while keeping them straight. Engage your abs and use them to pull your upper body off the floor as close to your legs as possible. Hold for 3 seconds before returning to rest position. 3 Sets of 10 reps

5 Powerful, Protein-Rich Recovery Meals

Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular broscience would have you believe. According to a 2013 review, consuming a proteinrich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the  Journal of the International Society of Sports Nutrition  reported. Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

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Get Stronger: 7 Reasons to Never Neglect Squats

Squatting variations like barbell back squats and front squats are a favorite among powerlifters, bodybuilders and other athletes for one reason: they work. Not only are they effective for building an insanely strong lower body; they also deliver a number of numerous benefits including increased hormone release and improved flexibility.  Read on to find out why you should put aside your pride and make squats a staple of your weekly routine.

The 22-Minute Hurry-Up Workout

It's so easy to slack off when you've got things to get to your buddy's house for Super Bowl. Well, we've just made it impossible to skip out on the gym session. This 22 minute workout is fast, effective, and covers all your bases from conditioning to muscle building.

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Hill sprints. It's like jogging for people who have better sh!t to do. Article: …

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.”

Could Saffron Be the Next Big Weightlifting Supplement?

Saffron gets its bright orange-red color from carotenoid, an antioxidant that is thought to have anti-inflammatory properties . In this study, 12 men took 300 milligrams of powdered saffron a week before and three days after a strenuous training session. The other 12 men took an NSAID within the same time frame. They all completed the leg press at 20 reps with a load equal to 80 percent of their max muscle capacity.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

5 Reasons You Should Be Taking Fish Oil

However, fish oil is now the third most widely used dietary supplement in the United States—about 10 percent of Americans take the pill believing the omega-3 fatty acids will bolster their heart health — according to the National Institutes of Health . So, should we just flush ‘em down the drain? Of course not. Just because fish oil may not live up to the touted heart health benefits, doesn't mean there aren't other reasons to take them. You can also get the omega-3's in these foods if supplements aren't your thing. To prove it, here are five other ways you can benefit from fish oil.

Eight Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins , minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

Pre-Exhaust Your Shoulders

If you’ve been training for any length of time those, “I can’t lift my arms above my head” days are probably few and far between. This is because of The Repeated Bout Effect (RBE). The simplified definition says that repeatedly doing the same exercises will cause less muscle damage (a key variable in the muscle growth equation) over time. Essentially, your muscles adapt. However, muscle damage is a good thing when it comes to building muscle. Using the pre-exhaust training method is one way to throw a monkey wrench at RBE.

The Perfect Number of Sets for Weight Lifting

For six months, Brazilian Navy cadets took a break from regular boot camp workouts to conduct a weight-training experiment, doing either one, three, or five sets per exercise, and tracking strength gains. Result: The five-setters earned significantly more muscle mass than the other two groups, and upped their five-rep max more as well, The Journal of Strength and Conditioning Research reports. The findings back the “five sets/five reps” model that trainer Don Saladino, co-owner of NYC’s Drive495 gym, uses for big lifts like the bench press and squat. But for unilateral movements like side lunges and one-legged squats, do just two to three sets, to promote athleticism, he says: “You aren’t doing it to build muscle mass.”

This Cooking Tip Cuts Calories In Rice By Up To 60 Percent

Normally, rice has about 240 calories per cup, but this can be halved if high quality, non-fortified rice is processed via a specific heating and cooking regimen, the researchers say. In the study, they experimented with 38 types of Sri Lankan rice. First, researchers added a teaspoon of coconut oil to boiling water. Then, they added a half a cup of rice and simmered for 40 minutes (you could also boil it for 20-25 minutes). After, they drained and refrigerated the rice for 12 hours.

Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

Top 5 Ways You Know You've Made It In The Fitness Industry - Born Fitness

So True. The most important part of training is improving peoples lives. If you lose site of that then it starts becoming a job instead of a passion. It can be so easy to get caught up in the logistics of running a business that you can lose site of what truly matters. Thanks for the post.

10 Reasons You’re Not Getting Laid

Men's Fitness got real women to reveal how dudes blow their chances before they seal the deal. Read on—and never make these mistakes again.

6 Tips for Growing Bigger Calves

The calves are for most, quite resistant to growth. Every time you take a step the calves are activated, and are burdened with carrying around your bodyweight all day long. This means that you must attack the calves fiercly if they are to have any reason to increase in size and strength. Conventional training simply will not do when it comes to calves, so I have listed below 6 unique methods for sending a wake-up call to those stubborn calf muscle fibers.

Training to Failure: 5 Questions You Need to Answer - Born Fitness

Are you familiar with high intensity strength training? Every single set is taken out to momentary muscular failure, and typically only one set is done per exercise. Many bodybuilders such as Mike Mentzer, Casey Viator, Sergio Oliva trained this way. Many college and pro NFL teams also train in this fashion. The volume is low, which allows the intensity to be very high every time. (By the way, the proper definition of intensity is the percentage of one’s momentary ability. So if you train to failure, that is a high level of intensity, regardless of % of 1RM. You can train with a high level of intensity without ever touching your 1-5 RM weight.

Look At Me - Born Fitness

Beautiful. Truly a very accurate portrayal of a behavior we are all guilty of at one time or another. It’s so easy to judge and throw stones, I’ve done. I do it. It’s wrong. Who am I to judge? My failings are many. Thanks Adam, for continuing to hold our us all accountable for our actions and to ensure that we are each looking closer to home when it comes to exercising our critical judgements.

Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

The Number One Fat Loss Workout

Pairing up exercises that work opposite muscle groups (so they don’t compete with one another for recovery) burns more calories than traditional training with straight sets. For example, doing multiple sets of a chest exercise paired with sets of a back exercise shuttles blood back and forth between the working muscles, making your heart work harder. Increased heart rate means more calories burned, and training multiple areas of the body at once also leads to shorter, more intense, and more efficient workouts. Science backs it up. A 2010 study in the Journal of Strength and Conditioning Research found that noncompeting supersets led to greater energy expenditure relative to training time and subjects burned calories at an accelerated rate.

Warning for the Health Obsessed - Born Fitness

We went to Disneyland and I tried to convince her to go into the Haunted Mansion (and failed), and then settled for Mr. Toad’s Wild Ride—which somehow still left her a little terrified. We ate fried foods and what allegedly were chicken skewers (mystery meat would be more accurate), discovered that the “Fast Pass” is really the only way to go for the main attractions, and learned that walking around Disneyland all day is surprisingly tiring. (I can only imagine what it’s like with children.)

Beyond Bread: Why Some People Can Eat More Carbs Than Others - Born Fitness

Unfortunately, determining insulin levels isn’t an easy process and requires blood work. But you can see how your body reacts to higher carb meals. The simplest test (although far from perfect) is consuming carbs in a post workout period. Do you feel great or do you feel miserable and more bloated? If it’s the latter, either insulin sensitivity isn’t great, or you just ate too much.

Legendary Backs

It’s more than just the pairing of immense mass with intricate details that makes the best backs such crowd favorites. It’s their unpredictability. When someone unfurls a lat spread or locks in a rear double biceps, the potential permutations are vast, as a mélange of muscles big (lats, traps, spinal erectors) and small (teres major and minor, infraspinatus, rhomboids) jockey for attention. Our collection of LEGENDARY BACKS embody this variety, coming in all shapes, but mostly the largest sizes. Some are wider, thicker or more deeply divided, some are freakier, others more elegant. With their every movement, though, each of them awed audiences in their own unique ways. -  Greg Merritt

The Right Way to Pick Her Up at the Gym

1. Become a Regular . People tend to hit the gym at similar times, and she’ll be more likely to want to have a conversation with you if she recognizes you than if you’re a total stranger. And the best way to get to know someone is to add some classes to your schedule. “I’m a Spin instructor, and I always see participants chatting before class,” says Jenna Vozella , who is also a personal trainer and fitness blogger at A Fit Girl's Martini . “Ask if she’s taken the class before, if there are other instructors she recommends, or if there’s a healthy place to get a smoothie or snack around the gym.”

Buffalo Chicken Quesadilla (with Avocado) - Born Fitness

This recipe for buffalo chicken quesadillas, created by Liv Langdon , is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan. The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

How to Build the Perfect Bodyweight Workout - Born Fitness

While most people can find 30 to 60 minutes to train a couple times per week, there will be days where things get so busy you’ll only have 10 minutes to spare. Well, 10 minutes is way better than nothing. In fact, a recent study showed that a 10-minute workout had the same post-workout metabolic boost as a 30-minute workout, though the 30-minute workout burned more total calories during the session due to the higher exercise volume. The key with a shorter workout is intensity. You really have to push yourself outside of your comfort zone with such a low total exercise volume and take little to no rest between exercises. This is the exact mentality that makes so many of my bodyweight programs incredibly effective.

How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness

Two pillars of fitness endurance: hydration, and sleep. There is something to be said for spending time and money on your sleeping situation: the room, the bed, your pillows, sheets, and covers. Get it how you need it. Also to be said is allowing your body to teach you what it needs with sleep. There has been some really awesome research done on alternate sleeping patterns, as in two 3 to 4-hour chunks instead of one 7 to 8-hour chunk. The stress we put on good sleep, it seems, can be as harmful to productive sleep as anything.

The Illusion of the Great Workout - Born Fitness

It might upset some, but understanding human psychology and the “fun” factor of fitness is something that must be considered. The majority of people don’t inherently love exercise. If I trusted a coach and they told me to do just 2 exercises to achieve a goal, I’d do it. That’s the point of hiring an expert. You use them to help you achieve your goals. You should feel free to question everything , but you need to trust them at some level.

Burn More Fat with this Jump Rope Technique

If you’re serious about expanding your conditioning efforts beyond the treadmill, then you’ve probably explored the idea of using a jump rope. Boxers have relied on the rope for decades to get dialed in for fights. In recent years, CrossFit has helped to popularize the use of the rope as a skill to be mastered that also happens to have tremendous conditioning benefits. In particular, the double-under—two passes of the rope beneath your feet on a single jump—can really help you take your training to the next level. But it can be a foot-and-shin blasting exercise in failure until you get the hang of it. Here is a good game plan for getting it down.

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What's the Best Home Gym Equipment? - Born Fitness

Editor’s note: Every month I write a column for  Muscle & Fitness  magazine called “Born Fit.” In it, I answer real questions asked by real people on Twitter. This post focuses on home gyms. Because magazines have limited space (and I like to write too much), sometimes my responses need to be condensed. These are my unedited answers to those questions. If you want to potentially be featured in the magazine tweet at me and ask a question using the hashtag #BornFit . -AB

5 Ways to Fire Up Your Cardio

Timing your intervals is one of the most common methods of interval training. The “Tabata Protocol” has exploded since its inception in 1996. This form of high-intense interval training is only 4 minutes long and is broken up into 20- and 10-second intervals. Basically, give ’er for 20-seconds and rest for 10. Repeat until the 4-minutes is up. There’s one stipulation though, the hard is meant to be at 170% max VO2, basically meaning 100x harder than balls-out. This is obviously SUPER intense and is quite difficult even for the fittest beast out there. Here’s a protocol to help you get to beast mode in 6-weeks.

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

Coping With Injury

Ironically, injured people often treat their bodies with less care than they would while they’re healthy — when it needs to be at the very least flipped the other way around. Don’t push it when you have an injury; it’s easy to go overboard and “reach” for the point that you feel back to normal. Take a step back, get treated by a good practitioner, and take care of your rest and nutrition. It’s only a matter of time before you’ll be back to full strength.

Power Bodybuilding: Shock and Awesome Biceps

They might be 20 inches around now, but even for years after I started training, my arms were one of my weakest body parts. Because I started out with a powerlifting approach to training, I didn’t give much dedicated attention to my biceps. Then, when I did start training them specifically, they didn’t respond in the way I wanted. Frustrated, I started overtraining. When I finally gave my arms a break, they blew up like balloons.

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Project Flex Camp Ticket May 30-31st

IFBB Pro Flex Lewis presents the first  PROJECT FLEX  exclusive 2-day camp, presented by BSN will be hosted May 30-31st at the warehouse in Boca Raton, FL. This flextraordinary experience will allow campers to spend the day with Flex, learning about his story, his principles for success, nutrition, training and much more.

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56 Optimum Nutrition Protein Energy at
57 7 Foods That Will Ruin Your Workout | Eat This Not That
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