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How to Properly Rack a Kettlebell

One of the most overlooked techniques of training with kettlebells is how to properly rack the kettlebell.

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Sagittarius Horoscope for Thursday, April 23, 2015

Thursday, April 23, 2015 - You might be able to justify your position on a serious matter today, but your decision could have unforeseen consequences down the road. Everything appears more complicated than you prefer, making it all-too-easy to grow befuddled by the conflicting information. It's not that you can't see clearly; it's just that conflicting facts increase the difficulty of choosing one path over another. Take your time; forcing a final answer now creates more problems than it's worth. Dance with the unknown for a little while longer until your clarity returns.

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."

8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

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White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.

Five Strategies to Beef Up Your Calves

The function of your tibialis is to pull your feet toward your shins. Growing these small muscles will not make a notable difference in leg circumference. However, when developed, they provide detail and depth to the front of calves, and training them helps prevent shin splints (a common running injury). Some gyms have tibialis machines. If yours doesn’t, sit on a lying leg curl machine and position your toes directly under the ankle pads. Pull your toes up and back toward your shins, lifting the weight. Very little resistance is required to work your tibialis.

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Ladies, thinking about competing in the figure or bikini division? Read this first: …

Lee Labrada Presents: Posing Like a Pro

And now that expertise is available to bodybuilders everywhere thanks to this video series, where Lee Labrada will walk you through the fine art of posing, including tips only a master can provide. Here’s a breakdown:

Extreme Eats

For those who just want to get down to business, cut to the chase, and build muscle, the world of bodybuilding nutrition can be a daunting place. Even with the greatest dietary supplements, pre-workout elixirs, hormone boosters, pump enhancers, and secret formulas that promise the world, absolutely nothing will ever substitute for proper eating. When it comes to building extreme muscle, there are some fundamental rules I teach. Here’s a sample of five rules I consider golden. 1. Eat Frequently If extreme muscle building was all about what you eat and not when you eat it, then bodybuilding for serious brawn would be easy and you could get it all out of the way with one big meal each day. Just eat half a cow and your biceps would blow up. But this is clearly not the case. In fact, when you eat may be as important, if not more important, than what you eat.
 One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle.

9 Tricks to Burn Fat Fast

You can’t get lean without adhering to a clean diet, but at the same time, occasionally straying — a.k.a. cheating — can actually assist in losing fat. This doesn’t mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

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Machine Training 101

Nearly 15 years ago, I interviewed professional bodybuilder Milos Sarcev for a story I was writing on machine training. Many, if not all, of the things we discussed back then still hold true today. Namely, if you want to overload a muscle or group of muscles, machines are incredible tools and should be found in every bodybuilder’s routine. Sure, free weights are irreplaceable, but machines should rightfully have their place in your plan as long as you know how to use them to your advantage in conjunction with free-weight training. Benefits of Machine Training 1) Overload the target muscle. Machines — whether the kind with the weight stack or the plate-loaded variety — don’t require much stabilizer muscle involvement because you don’t have to worry about balancing the weight, which allows you to put maximum focus on the target muscle. This also ensures that you can completely annihilate the target muscle as stabilizers won’t tire out before the target muscle does.  Related: Smith Machine Essentials 2) No Spot, No Problem. Although proper form is always important, you don’t typically need a spotter even when using heavy weights on most machines because the path is already set for you.

5 Ways To Get More Out Of Bodyweight Training

A lot of people tend to scoff at bodyweight exercises, figuring that they are an inferior method of developing a better physique. But bodyweight training can enhance your look and performance (see: gymnasts), and there are ways to make it more challenging and wholly more productive … as long as you’re willing to bust out of your comfort zone for a few minutes. Try one of these quick remedies to get a better workout the next time you decide to go ironless. 1. Pick Tougher Exercises In your quest to have a more Arnold-like back, you have been using wide-grip pull-ups as your go-to move on the bar. But typewriter pull-ups, during which you pull up to one side then, remaining in that top position, drift to the other side before lowering yourself, are far more challenging. Other bodyweight-only exercises like dips, handstand push-ups, star push-ups and countless others offer real growth-inducing benefits if you’re willing to give them a try. Related: Best Bodyweight Exercises to Get You Ripped 2. Vary Rep Speed Different rep speeds address muscle fibers differently, and bodyweight exercises grant you a lot of freedom in this department.

The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

Branch Warren

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The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

The Westside Method: Get Legit-Strong And Jacked As Hell -

The westside method has been the tired and true method for getting strong for many reason. This article does a good job of getting the basic information out there about the program. I am glad the article points out you don't need chains and bands. If you have them cool, they are great to use, if you don't no big deal. I think all lifters should through an 8 to 12 week block of this type of training. Not only great for increasing strength, but also great for muscle density.

50 Ways to Boost Your Energy

What do booze, an aching back , and a bad mood have in common? They all suck away your energy. But you can fight back. We mined hundreds of specific studies and interviewed dozens of experts to compile 50 of the very best tips to rev your engines—right now!

A Workout Finisher for Every Body Part

Workout finishers have two-fold benefits, the first is that they tap into and fatique muscle fibers that might have been left undertrained during a workout session. And secondly, they're a lot of fun to do. Excessive blood flows into to your muscles and throughout your body, your drenched in sweat and slightly winded - the signs of a successful finisher. If you're itching for that pumped-up feeling, here's one solid finisher for each body part.

Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

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T NATION on Twitter

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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


For Tickets: 888-789-SOUL / "You've been stoned, my brother!" This guy thought he was big time during the Flex Cam at the Philadelphia Soul game on Sunday, April 12. Until he got put in his place! The Soul are 4-0 and winning big on the field, but here the in-game experience captured the crowd. Bear Bear Pro Soul Production Partner

Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

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Strength & conditioning coaches are a dime a dozen, and most aren't worth that. Why? …

The Secret Weapon For Runners

Want to run longer, faster, and harder? The secret isn't just more running. The true trick is spending time in the squat rack. Building your leg muscles means more power output for faster runs and more force absorption for less injuries. Adding heavy lower-body exercises will also develop your slow-twitch muscle fibers for those long runs. Finally, because you’ll add more absolute strength, each step you take will be of less intensity so you can last longer.

How to Do 50 Perfect Pushups

A good test of your engine is seeing how many consecutive pushups you can do in a row. I work with some of the fittest people in the world, and I think that 50 consecutive perfect pushups is the standard to shoot for—it shows me you can carry your engine.

Ask Men's Fitness: What's the Best Way to Make Her Orgasm Quickly?

If you want her to come fast, it’s important to put her on top so she can control the speed and angle of the intercourse. Though it may be tempting for you to try extra humping from underneath, don’t do it. That will just screw up her tempo. So fight those urges and stay still and try to make sure she’s able to get good leverage. But you’re not entirely still. you have hands—so use them. Grab onto her butt or back, or hold onto the back of her head in a sensual way. And if you’re sitting upright, you’ll get bonus points for kissing her neck and whispering how sexy she is in her ear.

6 Weeks to a Big-Number Deadlift

To develop a big deadlift, your plan should include multiple deadlift variations and accessory lifts to maximize your strength. This plan focuses on building strength in the hamstrings and glutes along with the rest of the body. It also helps to build core strength – a must-have to prevent injury when pulling heavy weight.

Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness

Inspirational article Adam. Paul’s story is great, especially for the horde of exercising adults crossing into their grown-up years. Most of us have heard that at some point is “will all fall apart.” For some people it was when they were thirty, others when they were forty, and you will hear the occasional fifty. Then you go to the gym and see a guy in his sixties in better shape than most of the guys in there. These are great examples of what we can do if we want. Good for you Paul.

Ask Men's Fitness: Will Running on Pavement Every Day Kill My Knees?

Science would tell you to run on, brother. “There is a lot of research that shows your body and muscles can ‘tune’ themselves to whatever surface you run on,” says Reed Ferber, Ph.D., an athletic therapist and director at the Running Injury Clinic in Canada. “In other words, your muscles will adapt and minimize impact forces and joint loading regardless of whether you run on a hard or a soft surface.”

Give it a Rest for More Muscle

When training for muscular endurance using short rest periods (with high volume and low intensity) a greater amount of lactic acid builds up in the muscle. This forces the body to increase its lactic acid buffering ability. The body’s increased buffering capacity leads to increases in muscular endurance, or the time it takes to get fatigued.

Healthy Snack Alternates for Every Craving Type

Even if you've followed a strict fitness and diet program for weeks, everyone gets hit with sudden food cravings. Whether you're a victim of late-night salt urges or post-workout sugar pangs, you don't have to destroy your progress by giving in. We offer you healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don't start shoveling your face with potato chips and cake—try one of these instead.

5 Toughest TRX Exercises for a Full-Body Workout

If you’re tired of circuiting 20 different machines just to get in your total-body workout, try TRX suspension training—an all-in-one motion that combines strength and flexibility. Truth is, you don’t have to use stacks of weights to build muscle. Suspension training uses your own body weight from different angles to engage more muscle groups at the same time. Think: something as simple as a chest press or bicep curl becomes a core-stabilization exercise. “TRX trains for reactive stability, says Chris Frankel, head of human performance at TRX. “If your core isn’t tight, you’ll lose balance on the straps. Bracing your core before you move becomes second nature. You’re relying on your own ability to marry your center of gravity with your base of support.”

8 Exercise Swaps for Common Injuries

2.  Stability Ball Lying Leg Curl Lie on floor with heels on top of a  stability ball  and legs extended. Raise your hips off the ground, trying to keep your hips raised up during the entire exercise. Flex knees and pull the ball as close to your glutes as possible. Hold the ball here for 2-3 seconds. As you get stronger, you can progress to a one leg lying leg curl. This will strengthen your hamstrings, while avoiding impact on your knees.

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12 Best Tools to Recover From Any Workout

After we lift weights or do an endurance workout, our bodies need to repair torn muscle tissue. Our bodies also need to recover strength levels, eliminate inflammation and reduce the effects of delayed onset muscle soreness. Ice, heat, compression, electrical stimulation and foam rolling have been shown to be beneficial for improving markers of muscle damage, so we created a list of things that incorporate one or more of these elements. Choose your recovery mode with these 12 unique tools for returning to action fast.

5 Ways To Boost Growth Hormone

For the hard-training athlete, growth hormone is many a splendid thing. Produced naturally by the body, this stuff repairs tissue, builds muscle, burns fat, enhances metabolism and speeds overall recovery. It may sound too good to be true. While this hormonal fountain of youth is not without limits, there are ways you can manipulate certain aspects of training and diet to keep your natural growth-hormone levels topped off night and day. 1. Rest Less Are you one of those “rest until I’m ready” types? Well, if you’re jacked, we’re not going to argue with your approach. But if you’re genuinely in need of some GH-induced gains, you may want to watch the clock a bit more. Studies have shown that resting one minute or less sends growth-hormone levels higher, which translates to more muscle growth. Try training in weight ranges that are heavy but still allow for adequate recovery in that time. The surge in GH may help you adapt to shorter rest over time. 2. Train High Volume Beating up your muscle bellies with higher volume is known to produce more mass, but could the resultant spike in GH be largely to thank? A 2003 study published in the journal Medicine & Science in Sports & Exercise found that experienced subjects performing more sets during a strength-training workout had higher levels of growth hormone than those doing less.

Why Are There Still Ashtrays in Airplane Bathrooms?

Those ashtrays may be a relic from a Don Draper era, but as long as there are people addicted to cigarettes who also buy plane tickets and don’t feel like rules apply to them (i.e. for as long as human beings continue to exist on this planet), those ashtrays won’t be going away anytime soon.

9 Best Warmup Exercises For Maximal Mass

A problem with most warmups is that they don't allow you take advantage of the benefits. A quick jog on a treadmill and a few warmup sets might break a sweat, but it won’t prime your body to move serious weight. Worse, it could lead to training injuries. Instead, use moves and drills that are designed to put your body in the right place — physically and mentally — for maximum results.

Fly on the Floor for Massive Pecs

Integrate this pec pounding move into your chest workout to take your development to a new level.

Hammer Your Way Through a Fat Blasting Workout

Violently wielding a giant hammer isn’t just a stress reliever but a valuable strength and conditioning tool, too.

7 Training Rules You Shouldn't Break

We hate sounding like your mother, but do you ever wonder why we always tell you to wrap your hands around the bar, including your thumb? How about why your feet should be pointing straight ahead? One obvious answer is safety, but there's acutally a lot of other reasons as to why you should follw the fitness rules. Listen up, and pay attention as to what mistakes you could be making in the gym, and reasons why you should avoid them.

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The 10 Basic Exercises to Build a Workout

You don't need a ton of equipment, fancy  machines, or crazy new moves to get in a good workout. In fact, some of the most basic exercises are still some of the best exercises. Take the humble push-up, for example. It's a total body move that uses your body as the equipment and works your chest , arms , shoulders , even your core. Every good gym routine will use moves like that as building blocks. You can then add other, tougher variations of those moves or throw in some fancy equipment to get a little variety. But, mastering the fundamentals is key to seeing gains in the gym. We spoke to Colin Young, the Regional Performance Manager at  EXOS , to bring you these 10 basic exercises that you can use as the foundation for hundreds of strength routines.

Michael Rapaport's Q&A With Freddie Roach on Wild Card Boxing Club

FR: Yeah. I mean, my 4th year into the gym, Muhammad Ali walks in and says, “can I workout here?” and I says “Yea, okay.” So he puts on his clothes in the dressing room, gets his gloves out and starts hitting the bag. His tremors were pretty bad but as soon as he started hitting the bag he had no more tremors. And I thought, “Well look at that, that’s like me.” When I get in the ring I don’t have tremors anymore. That was one of the best days in my life having him in the gym. I started to call some people over and invited them over because I wanted everyone to see this. But then I said, let me just let this happen natural. Whoever shows up, shows up and gets to enjoy this. We had the best 4 hours ever. He told jokes, did levitation magic, he was the greatest guy. That was a great day.

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