Top Videos
Layne Norton • The ABS Gym

Muhammad Ali Says He's Still the Greatest

Floyd Mayweather fired a shot, and the legendary trash-talker fired right back.

3 Explosive Moves For Muscle Growth! -

There's a right way and a wrong way to do explosive training. Are your plyometric shenanigans building new muscle or just earning you laughs behind your back? See the light and do it right!

[View All Videos]

Top News
Miss Randall 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

Sagittarius Horoscope for Tuesday, April 28, 2015

Wednesday, April 29, 2015 - It may not be easy to maintain your optimism now, but a touch of self-doubt need not be a source of worry. Every once in a while, it's healthy to consider realistic scenarios and integrate them into your plans to increase your chances for success. It's absolutely crucial to think critically today, even while dreaming of all the amazing possibilities just around the corner. However, there's no need to shut off your imagination in order to reach your goals.


Forgot your password?

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

Build a Set of Monstrous Quads with our "Quad Thrust" Routine

Start with a moderate weight that you can handle for at least 15 reps. Varying your foot position will allow you to hit your quads from a variety of angles. Keep your back against the pad during the full movement; don't risk injury to your lower back by rolling your tailbone under as you lower the weight. Lower the weight slowly, then push through your heels on the upward portion of the movement. The pace should be slow and controlled on the way down and explosive on the way up. Consider pyramiding up in weight for each set, but make sure to get at least 10 reps.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

10 Foods that Fill You Up While You Trim Down

Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

Starter's Guide 2015

"Being a beginner at the gym is awesome," says Dan Trink, C.S.C.S., director of personal training operations at Peak Performance in New York City and author of the High-Intensity 300 workout manual. "Everything is new and exciting. You'll make great progress in a short amount of time. As long as you're not exceeding your experience or skill level, you will get the results you are looking for."

The Get Lean for Life Diet

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all—it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat—or undereat, which can slow your metabolism.  You must estimate your portion sizes, which you can do with a wave of your hand. A three ounce serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein .

Every Ab-Ripping Exercise from The 21-Day Shred

Every Ab-Ripping Exercise from The 21-Day Shred

On Trial: Linear Vs. Reverse Linear Periodization

Prosecution: With reverse linear periodization, heavy weight for low reps progressively gives way to less weight and higher reps over several weeks or months. This form of cycling is popular with bodybuilders, especially when prepping for contests. Research also confirms its efficacy.

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

Why You Should Never Skip Legs!

Why You Should Never Skip Legs!

$200,000 Transformation Challenge Presented by Dymatize Nutrition and

A staggering 435,000 people from all over the world completed the $200,000 Transformation Challenge! We need your help awarding one of them $40,000. Pick someone that you think achieved an epic transformation, has an inspiring story, or has just clearly worked their butt off. Whatever criteria you use, exercise your power to vote!

Build Lumberjack Forearms

Extreme forearm development is intimidating and impressive. A legitimately strong individual proudly wears well-developed forearms like a knight wears armor. A solid grip is a badge of honor, and well-developed forearms shout functional power. The lucky ones have impressive forearms without doing any direct forearm work; the rest us will need direct training to maximally develop the forearms. Powerbuilding legend Anthony Ditillo had this to say about his massive increase in forearms size and how he trained his forearms in 1969: “I train my forearms four times per week—twice at the end of my upper-body training days and again twice at the onset of my lower-body training days. I perform the reverse curl first, doing 5 sets of 10-8-6-4-15 repetitions, using progressively heavier weights each set (with the exception of the the last). I then perform the seated wrist curl, palms up, for 5 additional sets of 20 repetitions using the same weight, increasing it whenever possible. I also followed proper diet principles.” In the tradition of Ditillo we will train our forearms four days a week, using low and high reps and variety of exercises.

The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

Germs in the Gym

Germ Hotspots:  Interior door handles are the No. 1 area for flu germs, but these critters are also heavily concentrated on dumbbells, free-weight benches, and cardio and weight-training machines. A gym’s front check-in area, childcare center, lobby tables, and water fountains also scored poorly in the study.

Killer Legs

For many of your sets inside the rack, you’ll begin and end each rep from the bottom position. Technically, that’s known as a “reverse squat,” but let’s call it what it is: insane. During a standard squat — regardless of weight — your body builds up energy during the negative (downward) portion of the rep. As you descend into the squat, the elastic recoil builds energy, helping you explode out of the hole. Don’t believe us? Try stopping for a full second at the bottom and see how much energy you lose. With this workout, you’re going to force your quads to get you out of the hole without the benefit of that built-up energy. And that’s going to cause your legs to swell.

In the Crosshairs: Triceps Long Head

The long head of the triceps starts on the scapula (shoulder blade) and crosses the back side of the elbow joint where it converges on the common tendon that it shares with the other two triceps heads and attaches to the ulna (forearm bone). The long head is unique from the other lateral and medial heads, because they start on the humerus (upper-arm bone) and do not cross the shoulder joint like the long head. However, all three work together to cause extension of the arm at the elbow joint.

10 Sex Deal-Breakers from Real Women

You may have just thrown down serious bills on dinner, complimented her all night, and used your best moves when kissing her, but you aren't in the clear yet. Surprisingly, these are not the things that matter most to women when she’s deciding whether or not she wants to have sex with you tonight. Her decision comes down to the tiniest things you do and say, and she holds all the cards. If you commit any of these crimes, sex will be off the table in as little time it takes you to rip her clothes off.

The Complete Arnold: Biceps

When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. The pain of the contraction is very intense, but it’s well worth it. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see.

5 Ways You're Wasting Your Workouts

Working out three or more days a week is a big time commitment. Don’t you want to make sure you’re getting the best results for your effort? See faster gains by eliminating these self-sabotaging habits.

7 Ways to Make Your Biceps Workout Harder

“Volume, reps, intensity, weights, hand position , and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

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.

Lock Out the Deadlift

They concluded that the common practice
 of doing lockouts with the bar set at knee height in a power
rack is likely not the best way to train to get stronger in the sticking point. The researchers suggested that a better
 method would be to do lockouts with the bar about 3 inches below knee height to train the entire area where the bar
 starts to slow down.

Man of Steel: How Henry Cavill Got Superhero-Shredded

Instead, Cavill did something that Twight—a man not easily impressed—would remember forever. He drove his heels into the ground and pushed, his face twisting into an expression that can only come from an outlay of supreme effort, his body working harder than at any time during his entire year of training for the role. And slowly he began to rise out of the hole, grinding his way back up, until he completed the rep. He racked the bar, lifted his head, and opened his eyes... and everything seemed different. Suddenly there was confidence, and elation. But beyond that, there was puzzlement—the eyes of man trying to process a whole new world of possibility.

6X Mr Olympia Dorian Yates' Squat Alternatives

Either of these exercises will serve you well as a squat-replacement exercise. I’ve found that each relieves much of the hip stress I feel when performing squats, so I’m able to hit my thighs in a way squats simply won’t allow. As with extensions, it’s important to consider your form. I’ve seen many guys bounce their upper thighs off their rib cages at the bottom of leg presses. This is an excellent way to crack a rib or damage a knee. Slow and steady wins the race with both of these exercises. Also, don’t forget to consciously contract all your thigh muscles through each and every repetition.

Push-Pull Combo to Build Upper-Body Muscle

Arnold was legendary for his chest and back-superset workouts that put trainloads of muscle on his frame. Push/pull combos are also very time effective and allow you to get a lot of work density in a short amount of time. By training agonist and antagostic muscles in a superset fashion, you allow your pushing muscles to rest, while you’re pulling muscles are working, and vice-versa. This allows you to use optimal weight when lifting to increase muscle growth.

4-Minute Fat-Burning High-Intensity Workout

If you want to add tabata to your weight workout, simply pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, then perform the second exercise as fast as possible for 20 seconds. Rest for 10 seconds, and repeat this process for the remaining exercises.

5 Ways to Buy Coffee That Doesn't Suck

Most coffee—the Top 40 stuff, that is—is roasted dark. Why? “Because historically, the raw coffee has been bad,” says Jesse Crouse, who oversees roasting at Verve Coffee in Santa Cruz. And if the beans are no good, roasters cook the hell out of them to cover the flaws. “Go with a dark roast and you’re basically turning the bean into a charcoal briquette,” he says. It’s like a well-done steak, totally robbed its bloody deliciousness. That’s not to say all dark roasted coffee is bad. Some can be good—especially if you like super roasty, slightly bitter flavors. But coffee companies that travel the globe buying the best beans they can find generally try to preserve the bean’s natural flavor. So avoid “French,” “Italian,” and “Vienna” roasts—those are all euphemisms for “dark”—and look for beans labeled “light” or “medium.” If the bag doesn’t tell you how the beans are roasted, ask the person selling them. Hopefully that’s a barista. #5: Know Where to Look

Raise the Bar

APPLICATION Follow the standard practice of doing barbell bench presses first in chest workouts to maximize the amount of weight you bench press and therefore the amount of overload on the chest. Afterward, move to dumbbell presses to better focus on the pecs without the triceps being the weak link. This study sets the barometer for how much weight you should be able to use on dumbbell bench presses — 80% of your barbell bench-press weight. If you’re under this mark, work more on your dumbbell bench presses; if you are over, then work on your barbell bench presses. - FLEX

A Better Way to Perform Circuit Training - Born Fitness

Varying rep ranges is important in complexes. You can adjust to account for the discrepancy in strength for different exercises. For example, if you have a dumbbell reverse lunge, a dumbbell overhead press, a dumbbell bent-over row, a dumbbell chest press, and a dumbbell bicep curl, the bicep curl is probably going to be your most difficult lift if you use the same weight. (Think about it; you can squat much more  than you can curl.) Now you can obviously switch out dumbbells if you’d like, but you can help keep the weights heavy by adjusting your reps. For example, you might do 10 reverse lunges per side, but only 5 bicep curls.

3 Non-Sushi Ways to Eat Seaweed

Sushi is great, but it's not the only way to reap the wonderful health benefits of sea vegetables. Our expert gives you three new ways to test out the superfood.

Why You Can't Bench Press More Weight - Born Fitness

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

The Passion & Intensity of Zach Even - Esh

SUBSCRIBE to my channel & Get STRONGER! http://UndergroundStrength.TV - Underground Strength Insider Newsletter Sign Up & FREE Training Courses Music from Metallica. Song is Whiplash. UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE: Bodyweight Bodybuilding - The Gladiator Project: Old School Muscle Building Course - Become a BEAST - Russian Lion Power Course & Navy SEAL Mental Toughness / Success Secrets - High School Wrestling Workouts To Dominate The Competition - Recommended Gym Equipment - Strength Coach Business Resources: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - Strength Coach Business Tips - TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: http://UndergroundStrengthGym.

Men's Fitness 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

High-Protein Lemon Berry Chia Yogurt - Born Fitness

One of the main reasons people tend to overeat is because they’ve waited too long to satisfy their hunger. (Unless, of course, you’re following a variation of intermittent fasting.) Whether you eat many times throughout the day, or just need something to tide your hunger, healthy snacks, or in-between small meals, are sometimes the hardest to choose.

8 Questions to Ask Your Personal Trainer

At one point or another, fitness enthusiasts are likely to either hire a trainer, get the opportunity to train with one, or just pick a trainer's brain for knowledge. Choosing the right questions to ask a potential personal trainer and knowing the right answers to those questions is the best way to get the most bang for your buck. Before you decide to work with one, consider asking these eight essential questions for being productive in a training program. 

5 Fitness "Rules" You Can Completely Ignore

Want to know the best thing you can do right now to improve your physique , strength, and health? Stop sweating the small stuff. If you’re eating healthy and working out—imperfect as your approach may be—you’re already well on your way to a better body. That’s because most of the fitness rules you supposedly have to follow to see results are bunk. The following are some classic fitness falsehoods, many of which you’ve likely fallen for in the past. It’s time to set the record straight.

The 1-6 Principle

I’d like to take a break from high-rep training and do a strength cycle, but I don’t want to lose any muscle mass. Got any favorite workouts? You should try the 1–6 Principle, a training method that’s been popular with elite Romanian and Hungarian weightlifters. I first heard about it in 1991 from Romania’s Dragomir Cioroslan, a bronze medalist in the 1984 Olympic Games who went on to become the head weightlifting coach at the U.S. Olympic Training Center. Before getting into this workout, consider that by performing only higher reps, you will not develop the most powerful fast-twitch muscle fibers. In a peer-reviewed article published in Sports Medicine in 2004, Andrew C. Fry reviewed studies comparing the muscle fiber types of bodybuilders, powerlifters, and Olympic-style weightlifters (those who perform the snatch and the clean and jerk in competition). What Fry found is that weightlifters had the highest percentage of type 2 (high-threshold) fibers when compared with the other two groups, and bodybuilders had the highest percentage of type 1 (low-threshold) fibers. The bottom line is that these muscle fibers can be developed only with heavy weights—more specifically, the heaviest weights you can lift for lower reps.

Foods with Vitamin B12: 5 Nutrient-Dense Dishes

Shrinkage doesn’t just happen at the pool. It can also take place inside your skull, especially when your brain lacks sufficient vitamin B12. The RDA is 900 mcg for men. A deficiency of this essential nutrient can cause significant drops in gray matter volume, which has been linked to memory loss. And even your doctor may not be able to tell that it’s happening. According to a new Rush University Medical Center study, low B12 levels often go undetected in blood tests. In fact, even when blood levels of the vitamin appeared normal, between 15 percent and 17 percent of people they studied weren’t absorbing enough of the vitamin and had serious deficiencies. But don’t worry your possibly-shrinking head too much—just include any of our top-five B12-packed foods listed here and never get accused of being small-minded again. Get Healthy Food & Snacks at GNC Live Well >>>

IFBB Pro Flex Lewis presents Project Flex Trailer

Reigning undisputed 3X Olympia 212 Champion, IFBB Pro Flex Lewis and Flextraordinary Productions, Inc. are proud to present the PROJECT FLEX camp experience. These unique two-day camps will allow fans to get up close and personal with the champ as he shares what it takes to #BeFlextraordinary, featuring nutrition and training seminars, 1on1 instruction, autograph/photo opportunities, an exclusive sale in the Flextraordinary store, special guests (if available) and much more. Each camp is subject to change as Flex and his team improves the fan experience. For more information visit and for ticket sales visit

Event Info | Flex Lewis

Olympus Gym presents the 5th Annual Flex Lewis Classic NPC Bodybuilding Championships by BSN. WHEN: June 19-20th, 2015 WHERE: Embassy Suites 1200 Conference Center Boulevard Murfreesboro, TN 37129 (615) 890-4464 Room rate $105/night. Deadline for discounted rate is Sunday, May 17, 2015. Click here to reserve your room or call (615) 890-4464 and mention the ‘Flex Lewis Classic.” DIVISIONS: Teen Bodybuilding Teen Bikini Teen Physique Novice Bodybuilding Junior Bodybuilding Men’s Open Bodybuilding Masters Open Bodybuilding Novice Figure Open Figure Masters Figure Bikini Masters Bikini Men’s Physique Men’s Masters Physique 35+ Women’s Physique Emergency Services Crossover WEIGH IN DATE: June 19th, 2015 @ Embassy Suites 4:30 PM – 8:00 PM Class check in times are as follows: • All bodybuilding classes 4:30-5:15 • All bikini classes 5:15-6:00 • Figure and women’s physique classes 6:00-6:45 • All men’s physique classes 6:45-7:30 • Last call 7:30-8:00 (for anyone that didn’t make weight, missed weigh in time, works, etc.

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

Fix Your Diet: Understanding Proteins, Carbs, and Fats - Born Fitness

Essentially, trans fats come about as a result of overprocessing our foods in order to offer consumers a longer shelf life. If your food is pre-packaged, it’s a pretty safe bet that it has its fair share of trans fats. If you are serious about your goals, you should try to avoid trans fats at all costs. Or if you just don’t want to be eating plastic garbage.

Biotest 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

51 Farmer's Walk This Way
52 Victor Martinez on Twitter
53 on Twitter
54 Buffalo Chicken Quesadilla (with Avocado) - Born Fitness
55 The Ultimate Boot Camp Workout
56 The Best Low-Carb Bread Recipe - Born Fitness
57 What's the Best Workout for jet lag?
58 The Key to a Bigger, Better Bench Press
59 The Best Bodyweight Abs Workout
60 Goblet Squat Drop Set 4.13.15
61 The Hidden Danger at Your Gym
62 Train Like an Olympic Sprinter
63 4 Things You Never Want to See in Your Pee
64 Football Super Tips on Twitter
65 Chris on Twitter
66 Test Your Strength with the Zercher Deadlift
67 Ben Rivera on Twitter
68 Selvin Golding on Twitter
69 cory casual on Twitter
70 Gianmarco Russo on Twitter
71 michael anthony on Twitter
72 Mike O'Hearn's Premium Spherady Feed
73 6 Exercises Upgrades For Better Results - Born Fitness
75 MusclePharm CLA Core at
76 In The Gym With Team MassiveJoes, Ronnie Coleman & Derek Ciocca - Leg Workout - March 2015
77 T NATION on Twitter
78 COBRA LABS The Curse at
79 Kevin Levrone on Twitter
80 5 Tasty Ways to Eat Sweet Potatoes
81 Yoga For Men (AKA Broga) Is The Next Fitness Class You Need to Try
82 arno JF on Twitter
83 JayMoe™ on Twitter
84 Danielle Warnock on Twitter
85 italianoruskov on Twitter
86 Robert Galvan on Twitter
87 Schiek Sports, Inc. on Twitter
88 italianoruskov on Twitter
89 Matt Coker on Twitter
90 Bigger Lifts, Bigger Muscle