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Watch Live: Arnold Schwarzenegger Works Out at Gold's Gym

The Governator is hitting the iron to help raise money for After-School All-Stars—and he wants you to join him.

How To Make The Perfect Healthy Stir-Fry!

It's time to add some diesel to the standard stir-fry. Combine a delicious pile of protein, veggies, and carbs in this easy-to-make recipe, and give your gains some serious fuel!

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

Watch: Blackhawks Goalie Corey Crawford Fights with Blues' Robby Fabbri

The Chicago netminder sparks an all-out brawl as the defending champions are pushed to the brink.

Danica Patrick Shows Off Core Strength

The professional stock car driver and model demonstrates a very impressive bodyweight move.

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Top News
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
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).

3
25 Tips for Greatness

After his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines and cables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

4
Jay Cutler on Twitter

Check these out in tank top and t shirt version at http://cutlerathletics.com  pic.twitter.com/HmNABNwKkG

5
The Best Supplements for Your Goals

Green Tea Extract Green tea is well known for its ability to enhance fat burning. This is due to the catechins, particularly epigallocatechin gallate (EGCG), found in the tea leaves. This catechin inhibits an enzyme that normally breaks down norepinephrine, which is a neurotransmitter and a hormone related to adrenaline that speeds up processes in the body, providing a mild stimulant effect. However, green tea also contains the amino acid theanine. Theanine enhances relaxation and provides a calming effect. When combined with the effects of the EGCG and the small amounts of caffeine in green tea, this has been shown to provide a calm energy boost and enhanced brain function.Take about 500mg of green tea extract standardized for EGCG two to three times per day to keep energy levels constant.

6
Roelly Winklaar's Six Favorite Shoulder Exercises

“Believe it or not, this is one of the exercises I see people doing incorrectly in almost any gym I visit,” Winklaar says. “I see guys circling their shoulders at the top, which is an injury waiting to happen.” Some people include these on back day, but Winklaar doesn’t think he can hit them as hard once he’s completed a heavy back workout that includes a killer set of deadlifts, so he adds them to his shoulder day. “There’s no better way to directly hit the traps than with shrugs,” he says. He alternates between barbell and dumbbell shrugs, noting that each has its benefits.

7
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:

8
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.”

9
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.

10
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.

11
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.

12
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.

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
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.

15
Rookie Moves: 6 Major Training Mistakes

When you start out in the iron game, the motivation is high and you are willing to do whatever it takes to make gains. This can be a good and bad thing. If you go at it too hard and try and do too much at once, overtraining and non-responsive training modalities will appear. If you try and do every workout program on the planet and not follow some fundamental principles, you could be taking one step forward and two steps back.

16
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!

17
8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

18
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.

19
Build a Huge Back

When bodybuilders think of training back, they usually focus on width or how far their lats stick out from their sides. However, this is only one aspect of a well-developed back. The thickness of the upper back is equally important. The primary muscles of the upper back are the middle traps and upper lats. The primary exercise that targets the middle traps is the bentover lateral raise. The primary exercise that targets the upper lats is the seated wide-grip row.

20
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.

21
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.

22
7 Cutting Mistakes Even the Pros Make

Think you're a seasoned dieter? If you're making these errors, you have a lot to learn.

23
10 of the Healthiest Breakfasts to Start Your Day

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

24
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

25
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.

26
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).

27
10 At-Home Workouts to Build Muscle in Under 20 Minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

28
10 Workouts You Can Do With Two Dumbbells

Instructions: If you're looking for a total body workout, skip to slide 8. The first seven workouts are broken up into upper body push, upper body pull, a combo, lower body power, lower body strength, and core. You can slate out your week where you change your focus daily (For example: Monday is upper body push, Tuesday is lower body power, Wednesday is upper body pull, and Thursday is lower body strength). For a longer workout, feel free to pair up the workouts. For instance, you may wish to pair one of the push workouts with a pull workout or an upper body with a lower body one; you might also finish any of these workouts with the core workout (slide 10). For the ultimate motivator, don't forget to pick the right music to keep you moving through any and all of these routines. Here's more info on how to create the perfect playlist .  *Rest should be no more than 90 seconds to 2 minutes between each set.

29
T NATION on Twitter

Stop doing the same mainstream diets your mom does. Use the fat loss plan for lifters: https://goo.gl/yNGvZj  pic.twitter.com/N5oeC2fVqa

30
25 Ways to Melt Off Fat Today

We’re all looking for ways to burn more fat. Truth is, it’s hard to do. Weight training, cardio, proper nutrition and supplementation—sometimes it seems we try to do it all right but still can’t shed those last few stubborn pounds. That’s why it’s always good to learn a few extra tips and tricks that can help you tighten and tone your body by kicking your fat-burning furnace into high gear.

31
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.

32
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

33
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

34
Meatless Meatheads

And the Oak himself, Arnold Schwarzenegger, proclaimed that he would start adhering to a meatless Monday schedule for better health and to do his part to cut down on the greenhouse gases emitted in the production, slaughter, and distribution of livestock. In a 2006 report, the Food and Agriculture Organization of the United Nations stated that the way we get meat on our plates is one of the biggest strains on the global ecosystem, with the whole process being one of the largest sources of greenhouse gases, a leading cause of loss of habitat biodiversity and a major reason our waterways are polluted.

35
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.

36
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

37
T NATION on Twitter

When your back is angry, here's how to keep the gain-train rolling: https://www.t-nation.com/training/bad-back-big-muscles … pic.twitter.com/R7LpGv1oi0

38
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

39
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

40
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

41
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

42
T NATION on Twitter

Use one of these instead of a foam roller. Here's how and why: https://www.t-nation.com/training/tip-do-the-med-ball-tack-floss … pic.twitter.com/l6WSQ0Fesm

43
11 Reasons You’re Not Losing Fat

When your fat loss stalls, it feels like everything goes to hell. “Why isn’t this working?” you’ll ask. “What else can I do to lose weight?” Over time, you’ll get frustrated and discouraged because you’ll feel like you’re still training hard and eating right, but getting zero results.

44
MEX Muscle Excellence | U CAN!

45
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).

46 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.

47
CutAndJackedShop.com - The Motivational Gym Shop

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

48 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.

49
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

50
Instagram photo by Mr. Olympia LLC • Apr 21, 2016 at 3:30pm UTC

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