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Abs Under Siege: Noah Siegel's Hardcore Workout! -

Stop doing sit-ups! Instead, learn how to train your abs so they look good and function properly. This is your plan for a strong six-pack.

FD Back Attack Volume 2

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Sagittarius Horoscope for Wednesday, April 29, 2015

Thursday, April 30, 2015 - You are especially intrigued by the mysteries of life and love today. However, you may be frustrated by your unsuccessful attempts to put your feelings into words. You're tempted to sidestep the entire issue by telling a humorous story so you don't have to expose your vulnerability. However, skimming the surface won't reveal the hidden meaning of life or deepen a relationship. Although it's easy to demonstrate your clever wit, it's more important now to be completely honest and share what's in your heart.

Fighter Diet on Twitter

I love brownies and eat them regularly but only MY kind! #workoutmotivation Click for... …

Fighter Diet on Twitter

Post your motivation why you need best selling fdx2 build & burn! Winner will be picked... …


Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

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

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

Farmer’s Squats: A Leg Blasting Change of Routine

Farmer’s squats are a great tool to have in your training toolbox, but, because of the extreme fatigue induced, they should be used sparingly.  They should be used as a changeup to your normal leg routine during the accumulation phase. At most they should be used once every 6-8 weeks or so. The weight is obviously very light, in the 50% range, but it will differ from athlete to athlete based on individual conditioning levels, mental toughness, etc.

Project Flex | Flex Lewis

PROJECT FLEX CAMP EXPERIENCE 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. Below is a sample schedule. *Once Flex begins contest prep for the Olympia, the camps will change. Special guests will be added to complete the experience and the format will change to accommodate the guest(s). CAMP DATES Tickets are limited for each camp. Buy Now! • May 30-31st • June 27-28th • July 18-19th • August 1-2nd • October 17-18th • November 7-8th • December 5-6th SAMPLE SCHEDULE SATURDAY • 9am — Project Flex and the Flextraordinary store opens (visitors registration and receive free sample pack, coffee and refreshments, sample BSN products and Syntha-6 smoothies will be for sale) • 10am — Opening Introductions (rules, staff, review format) • 10:15am — Flex Lewis Story (life story, winning, what does it mean to #BeFlextraordinary) • 11am — Nutrition Seminar with Q&A session (food allergies, on-season/off-season, contest-prep, making good decisions, traveling) • 11:30am — Break (coffee, pictures w/ Flex, smoothies, talk to vendors) • 12pm — Believe to Achieve Philosophy (how Flex does things) • 12:45pm — Raffle drawings • 1pm — Lunch (fully catered by Muscle Maker Grill Deerfield, refreshments, pictures w/ Flex, smoothies, talk to vendors) • 2pm — In-Gym Training Seminar (chest, delts, back, legs, abs) • 3pm – PUSH Challenge sponsored by BSN NO-XPLODE.

Head and Shoulders Above

This brings us to Phil Heath’s shoulders. What was once a deficit is now a surplus. We should also mention the head on those shoulders, because the changes happened and continue to happen only because of meticulous planning and methodical execution.

Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

4 Tricks For Building Massive Forearms

Most trainers would agree that forearm training for development is usually most effective when the muscular endurance and time under tension is maximized. Exercises like farmers walks, fireman’s carries, and other dynamic movements that involve isometric grip holds are key. Keep in mind that you can only lift as much as you can hold. The progression you see through these exercises will also be an indicator that your grip strength has improved. This has a huge carryover to your deadlift, weighted pull-ups, and rows. Don’t be afraid to use a “pinch grip” in your loaded carries with lighter weight too. Simply hold the weights between the fingertips, and not within the palm of the hand. 

9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

5 Reasons Your Squat Sucks

Not getting the results you want from the king of leg exercises? Here are some likely culprits.

Optimal Approach to Postcontest Rebound

The wise competitor understands the pitfalls of the two scenarios above and the ramifications that coincide.  Now let me explain to you what Scenario 3 is all about: As you close in on the final contest of your season, you should have meticulously mapped out a game plan of actions to take immediately postcontest. Remember, you have been strictly embedded in a nutritional program for more than 20 weeks that has taken your body-fat percentage to “abnormal” levels! Your body’s checks and balances are skewed, hormones have shifted, and these matters need to be considered.

Tweak Your Lunge For Stronger Legs

Action: Step backward with your right foot, and, as you drop your body down into the lunge, angle your torso forward about 45 degrees so your shoulders are over your front (left) knee with the dumbbells on each side of your (left) calf. Be sure that your back stays straight — don’t round your back — by hinging at your hips to create the torso lean. Once your right ribs come into contact with your right thigh and your left knee lightly touches the floor, reverse the movement by coming out of the lunge and bringing your right foot forward. Perform the same movement on the opposite leg.

T NATION on Twitter

"Training is not testing. Displaying strength is not always the same as building it." Info: …

7 Protein-Rich Vegetarian Breakfasts -

You don't have to eat meat to build muscle, but you do need to get enough protein and essential vitamins and minerals. Here's your guide, in the form of a week's worth of well-rounded vegetarian breakfasts!

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.

Bio-Gro 8 Week Hyper Growth Lean Mass Meal Plan

Don’t you hate when sample diets come out and have specific serving sizes with no guidance to match your body type. Should a 200-pound person consume the same 4 oz chicken breast as the 150-pound person? Nope. So this nutrition plan will help you modify your plan accordingly. As a rule of thumb when it comes to gaining strength, you want to eat a little more, shooting for as much as 20 calories per pound of bodyweight per day. But for losing fat and maintaining muscle, you want to shoot for closer to 12 to 13 calories per pound unless you have a fast metabolism and know it, in which case you can jump that up. On workout days, you should add an extra 200 calories per day to that total. While this seems counterintuitive to losing weight, the worst thing you can do when dieting is to prevent your muscles from getting the nutrients they need to build themselves up. Don’t get caught up in cutting too much. And finally, if a day goes over your regular total calorie intake, it’s okay provided it is not way over. But then modify your next day eating by cutting a few extra calories. Again, don’t panic—your body takes time to balance out, so messing up a single day is not a bad thing.

21 Awesome Shoulder Exercises

Want to add some variety into your shoulder workout? Here is a powerful demonstration of 21 shoulder exercises that you can easily add into your routine. Fitness trainer Andy McDermott, creator of this "deltoid destroyer," video uses circuit training almost exclusively for getting lean and mean results while under the tough time constraints of a hectic lifestyle.


How should HIIT cardio be applied to your training? Should HIIT cardio be the only type you perform? Specifics for you training protocol will be dictated by your goal. More is not always better with this type of training. Allow yourself time to adapt before you progress with frequency and increased intervals and you can expect a positive impact on your body composition as well as a number of other positive health benefits.

Flex Lewis on Twitter

Save 25% on all orders over $100 using code SAVE25ON100 thru Friday on clothes & tickets at

Beyond Quinoa: 5 Healthy Whole Grains You've Never Heard Of

You know the mainstream varieties—oats, quinoa—but what the heck is sorghum and freekeh? With the help of The Whole Grains Council , we've broken down the need-to-know info on both, plus three other healthy varietes you should add to your diet. Plus, they're all popping up in packaged snacks these days too, so we'll tell you where you can find them.

6 Reasons to Never Neglect Flax Seed

Ask any guy who’s serious about his health, and he’ll promptly tell you that an active lifestyle goes hand in hand with a proper diet. One way to maximize your efforts in the gym and in the kitchen is to ensure you’re always getting enough quality protein . Something else that could help, yet often overlooked, is fiber. Flaxseed is a quality source of both important dietary staples, and is available through supplement tablets, as well as in ground and oil form. However, its status as a protein and fiber source is far from its only benefits. We’ve compiled a list of the six best benefits of consuming flaxseed.

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.

5 Reasons to Never Neglect Water

Research has shown that water speeds up your metabolism, cleans the body of toxins and generally helps to make everything in your body run smoothly. Considering an adult male is usually 60 percent water, this all makes sense. You need that water to digest food, circulate blood, keep your mouth from drying out and do a number of other things we often take for granted. Don’t wait until you’re thirsty – be proactive about it.

Size Secret #1: High Reps for Big Legs

Instead of lifting heavy for sets of 6–8 reps like I did for the first 10 years of my career, I decided 15–20 reps was the way to go. As soon as I increased my rep ranges, I noticed a rounder, fuller look to my legs. Now, I mix the two training philosophies. On leg presses, I go as heavy as I can for 20 reps, and on hack squats, I go as heavy as I can for 10–12. I don’t do any sets for my legs under 10 reps anymore; I just don’t get the size from it.”

Carve Out Your Abs

While a sound diet and consistent cardiovascular workouts will help reveal your abs, building the core muscles will make for an impressive midsection. By adding resistance and working your core from a variety of angles, you ensure that no part is left out. This workout can be done up to three times per week after your regular resistance training sessions, and should take only 15 minutes.

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

Squared Away

This one exercise being done in that fashion is a microcosm of Morel’s entire workout routine, which consists of six days on and one off. Each and every body part is worked twice per week, with shoulders hit every Tuesday and Friday. But what makes it even more interesting is that Morel will do a two-a-day split with back on those same days, doing shoulders in the morning on the former and the afternoon on the latter.

Easy Gains for the Hard-Loser

The best diet plan for this body type.

8 Cures for Premature Ejaculation

60 seconds is all it takes. Well, at least for you and the other 50 million-plus one-minute men in America. About one in three men suffer from premature ejaculation at some point in their lives, according to Mayo Clinic. It’s the most common sexual dysfunction in men.

The Best Full-Body Muscle Workout

Any kind of pressing exercise will train your chest, shoulders, and triceps. Any pulling movement (a row or chinup variation) recruits your back, rear delts, biceps, and forearms. Squatting movements (and deadlifts, which aren’t quite a squat but require all the same muscles) take care of the quads, hamstrings, and glutes. Even your calves get some stimulation as they help to stabilize your squat. Your abs, of course, get worked on all these movement patterns, provided they’re done with free weights rather than machines, and work to brace your spine throughout. The workout at right contains everything you need to put on size fast—a squat, press, and pullup—done with heavy weights, and you should be able to wrap it up within 45 minutes.

On Trial: Incline vs. Reverse Grip

Since muscle activity is the measurement of how many muscle fibers are being used during an exercise, reverse-grip bench presses appear to be a better exercise for the upper chest than incline bench presses.

The Guy's Guide to Green Juice

You break out the blender and whip up smoothies and shakes like it's NBD. But when it comes to juicing, you're a late adopter, confused by lingo like "cold pressed" and "centrifugal." Sound familiar? You've landed in the right place. With the help of New York City-based dietitian Tanya Zuckerbrot, M.S., R.D., we've outlined the basics, from equipment to ingredients to juicing on the go. But first, why you should be gulping the green stuff in the first place...

Hardgainers: 4 Rules to Finally Get Big

Are you the guy who’s always being over-powered on the field? Are you the pick-up games last pick? Have you been grinding out hard work in the gym for hours on end with no results to date? Chances are, you’re a classic example of an ectomorphic-hardgainer. Your genetics have built you lean and that’s how you stay. But have no worries, with a little patience, persistence and training-by-the-rules, you’ll be well on your way to living large(r).

Build a Better Muscle-Building Burger

Don't destroy your macros at the next cookout, stick with the lean cuts or go veggie.

Bang Out 100 Push-Ups

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular push-ups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.”

Cutler's Quad Quiz

Jay Cutler knows quads. Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

Muscle Meal: Low Fat, Protein Patties

Less fat and bursting with flavor, these healthy and easy to prepare patty options are the way to go.

How to Cut

Bro Science #71: shredded cheddar. GNAR PUMP pre-workout: Shirts: Facebook: Twitter: Internet: Shot at Iron Fitness: Campus Protein:

A Better Back Workout

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

The 20 Fittest Foods

We not only tell you which foods made the list, but how much of each you should eat on a weekly basis. So read on to see how you can make your diet more fit.

Sister Code Official Trailer 1 (2015) - Amber Rose Movie HD

Sister Code Official Trailer 1 (2015) - Amber Rose Movie HD

The Sex Appeal Workout

Most of these exercises require no weights -- you'll use your body weight to perform each exercise. "Saying you can get strong on machines is kind of like saying you can ride a bike, but you've been riding with training wheels the whole time," Chan says. "Body weight exercises make you work harder to stabilize muscles, so you'll get a better workout."

T NATION on Twitter

30 seconds of intense exercise, like bike sprints, will increase leptin signaling. Info: …

51 25 Greatest Power Songs of All Time
52 I am Tim Ferriss, author, angel investor, host of the Tim Ferriss Experiment, and human guinea pig. AMA! • /r/IAmA
53 Foods with Vitamin B12: 5 Nutrient-Dense Dishes
54 Optimum Nutrition Protein Energy at
55 T NATION on Twitter
56 The Rock is a Fan of Medicine Ball Pushups
57 Originally posted by Phil Heath on Sqor Sports.
58 VIDEO: The Fat-Loss Intensifier Workout
59 4 Weeks to Massive Muscle Program
60 8x8 Workout: Shock Your Muscles Into Growth! -
61 4 Killer Moves for Bigger Quads
62 Arnold Schwarzenegger's Blueprint To Cut: Nutrition -
63 The Problem With Personal Records
64 Slater on Twitter
65 Terry Callen on Twitter
66 Master the Stiff-Leg Deadlift
67 Joe DeFranco on Twitter
68 Men's Fitness on Twitter
69 Bad Guy Elli on Twitter
70 Dorian Yates on Twitter
71 John McClelland on Twitter
72 BodyBuilding and Gym on Twitter
73 Kevin Levrone on Twitter
74 4 Weird Side Effects of Extreme Weight Loss
75 This Is Worse For Your Body Than Going On A Late-Night Bender
76 7 Cheap Sources of Healthy Protein
77 Get Lean By Getting Strong -
78 Meninist on Twitter
79 The Reason You Might Be Having So Many Nightmares
80 Mark Rippetoe’s Secrets to Strength
81 on Twitter
82 Fitness Reboot: Starting Over Doesn't Have To Suck -
83 Four-Week Superset Program for Serious Size
84 Size Secret #2: Super Slow Reps
85 T NATION on Twitter
86 PT Idris! on Twitter