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The Operation 16 Workout

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.

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.

Muscle Heads, Meatheads and other Athletes

This is not just for Powerlifters, this is for everyone who uses any of these three lifts or looking for way to get more out of their program. Many times the main issues are not in the execution of the big 3 but within all the accessories you do.

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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.

Lou Ferrigno's Mass Class

Before and after he was the Hulk, Lou Ferrigno was bodybuilding’s ultimate behemoth. When Arnold Schwarzenegger was winning Olympias at 235, Lou was 275. And when Dorian Yates was collecting Sandows at 265, Lou was 315. In fact, the future not-so-jolly green giant first broke the 300-pound barrier in the off-season at the age of 20—an unprecedented muscular body weight in the early ’70s. At 6'5", he towered over competitors, but whereas most tall bodybuilders have trouble filling out, Ferrigno carried his mass proportionately with pleasing symmetry. He’s the best over-6'2" bodybuilder of all time, and if he hadn’t spent 17 years off posing stages, he may have collected a mantel full of Sandows. In celebration of what was and what could’ve been, Lou serves up his 30 best tips for hulking mass.

Jay Cutler on Twitter

Check these out in tank top and t shirt version at

Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

Dorian Yates' 6 Rules for Building a Big Back Fast

A great back is a rarity, because it’s the hardest part of the body to reach with a resistance exercise. Simple pulling doesn’t do the job, because the force has to first pass through the arms, shoulders and lower back. What you must do is concentrate the squeeze into that portion of your back for which the exercise is intended. During chinups, feel the burn in your lats, rhomboids and upper back. When performing barbell rows, feel it in your lats and middle back. For deadlifts, feel it in your spinal erectors, lats and traps. Most of all, love that feeling. -  FLEX

Bionic Biceps

In Jackson, you have a bodybuilder whose physique has always been much more than the sum of its parts. Perhaps his abs are his calling card, but his biggest assets have always been unparalleled symmetry, conditioning, and seamless flow from one body part to the next. Bonac’s physique is cut from a similar mold, except that his legs are naturally bigger. This is to his benefit, obviously, but to someday reach Jackson’s level, Bonac believes he needs to emulate one of the Blade’s other key attributes: consistency.

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.

9 Exercises for Massive Forearms

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.

7 Tips for Burning Fat and Building Muscle

Go outside and take a walk. Do some pushups , do some lunges – just get moving. And if you think you need hours and hours each day, you’re wrong. 10-15 minutes of moving, stretching, doing bodyweight exercises will add up very quickly in a week. Start slow and do 3 times a week and as you progress, do 4 or 5 times a week if you want. Now do this each week over the course of a month, 3 months and a year. Be consistent.

Tip: Build Your Shoulders with Pain and Acid | T Nation

The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that.

6 Moves to Work Your Arms to Exhaustion

Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms , the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”

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.

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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.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

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.

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.

The Best MMA Cardio Workout

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

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 Best Chest Workout in Under 10 Minutes

In a push up position lower your body slowly down to the ground for about 3 seconds and explode up lifting your hands off the ground and returning back to a push up position. This exercise requires maximum effort. Make sure to keep those elbows close to your sides and not flaring out too much. 4 sets x 5 reps 20 seconds rest

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9 Bodybuilding Tips for Vegetarians Who Want to Gain Muscle

Make sure you’re prepared each Meatless Monday to get all the valuable muscle-building macros to keep you strong and energized throughout the day. By knowing where your next meal is coming from, you'll be best equipped to be on target with your calorie count. If your macros are on point and you’re not skimping on meals, you will reap the maximum benefits of a meatless diet.

The Anatomy of Body Odor

● ...eccrine and apocrine. Eccrine lowers body temperature and is produced all over the body. It doesn’t smell. Apocrine is made up of fats and proteins, and is produced only in places such as the armpits, groin and feet. On its own, it doesn’t smell. But when bacteria get a hold of it, the stank party is soon in full effect.

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The lat-building exercise you haven't done yet (but should): …

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Can't get a certain body part to grow? Try "Big 50" sets. Info: …

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.

30 - The Motivational Gym Shop

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

31 (@cutandjacked) • Instagram photos and videos

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Want bigger arms? Yes you do, don't lie. Try this "pure" biceps exercise: …

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Do free weights beat barbells, and do barbells beat machines? Maybe, here's why: …

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35 Build an Award-Winning Physique

he guys who have walked away from the Mr. Olympia contest with the sport’s highest prize, the Sandow, boast some of the most impressive physiques to ever don a set of posing trunks. We may not all be able to weigh in at 280 with 3 percent body fat, but we can take some cues from these men on what it takes to build show-stopping musculature.

Instagram photo by @therock • Apr 21, 2016 at 11:11am UTC

The 10 Best Inner Thigh Exercises of All Time

Would you rather have the thighs of a ballerina, a body builder or a flexible yoga master? Perhaps your goal is to build legs like a skater or skier. It doesn’t really matter. If you’re trying to shape lean, tight legs, the best exercises borrow from each of these activities.

The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

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Use one of these instead of a foam roller. Here's how and why: …

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When it comes to muscle gain, is your parking brake on? How to take it off: …

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Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

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45 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

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Dexter Jackson's Delts, Triceps, Back & Hamstrings Workout! ---->

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5 Moves for a Concrete Core

Want to be stronger on every lift? Start with these five foundational moves for your core.

Dwayne Johnson: The World’s 100 Most Influential People

The 100 Most Influential People

6 Smoothies for Athletes

Beets are packed with nitrates, helping increase blood flow to your muscles, so you get more out of your workout; pineapple con- tains both bone-boosting manganese and inflammation-busting bromelain. Add in a preworkout powder (we like fitMiss ignite) for some health-boosting aminos, plus a kick of caffeine that will power you for hours. For a smooth, creamy texture, toss in a frozen banana, if desired.

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57 5 Worst Things to Do for Building Bigger Triceps
58 The Best Super-Fast Fat-Burning Treadmill Workout
59 5 At-Home Workouts Better than the Gym
60 Top 5 Moves for Shredded Lower Abs
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