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1
6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

2
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

3
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.”

4
Instant Muscle: Build a Batwing Back

Making one lat work isometrically keeps it under tension, and when that tension is released it causes a cascade of fresh blood to the muscle that supports a pump and, by association, new growth. Meanwhile, you still get the benefits of training through a full range of motion by performing normal reps in the same set.

5
Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

6
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.

7
Blood Sugar Balancing

If you have trouble staying lean when you are following a high-calorie bulking diet, then avoid sugar and stick with slower-burning carbs, such as oats, Cream of Rye cereal, rye bread, whole-grain bread and yams. If you are a bodybuilder with a higher percentage of bodyfat, you’ll tend to experience greater swings in sugar levels — sugar tends to whisk in and out of blood too quickly. That can leave you weak and tired, as well as elevate catabolic (muscle-wasting) hormones. If you have a fast metabolism and tend to remain lean when bulking, you can choose whatever carbohydrates you prefer at most times of the day. Lean bodybuilders naturally maintain more stable blood sugar levels, and steadier levels help build nearly fat-free muscle.

8
How to Design the Perfect Circuit

Whether you're crunched for time or simply need to shake up your current workout program, circuit training is your answer. Defined as performing one exercise after another with minimal to no rest in between, circuit training is one of the most effective ways to maximize your workout time. And circuit training is just as effective for the beginning as it is for the advanced since it can all be scaled to challenge you according to your individual fitness level and goals.

9
Official 2015 Flex Lewis Classic Event Shirt, Heavy Cotton

This limited run shirt is available as a bonus courtesy of BSN to every NPC competitor registered for the event, pick up will be at weigh in on Friday, June 19th. It is now available for purchase to fans worldwide before the event.

10
The 7 Granddaddy Laws of Training

So, when you are creating a program for yourself or your athletes you need to make sure that all of these laws are being followed. The art of programming is knowing how and when to adjust variables, while still adhering to the laws of training. This is why I am in constant communication with my online clients, feedback is crucial to the process.

11
Fit In 15: Quick Arm Pump

At the start of the next minute (that's right only 10 seconds rest) pick up the dumbbells and using the same tempo perform a strict biceps curl focusing on twisting the dumbbells as hard as you can through the range of motion after starting them in a neutral position at your side.

12
The Sleeveless T-Shirt Workout

We brought you the t-shirt workout to help you carve the perfect torso. Now, we're going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you're going to dare go sleeveless: your biceps, delts, shoulders, and upper back. "Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls," says Rolando Garcia, E at Equinox Manager who programmed this routine. "Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises," says Garcia who notes that the Barbell Curl is one of the best moves for accomplishing this goal. "Go as heavy as possible on these, but keep very good form," he notes. 

13
15-Minute Feast: Sweet Muscle

This recipe for sweet potato pancakes is high in protein and clean carbs—and it’s still as satisfying as anything from IHOP.

14
Old School Delt Development

Keeping the waist slim and tight to offset shoulder development is also tricky because you can work your abs so hard, (like I did mine) that they get thick and overshadow the width of the shoulders. One exercise I tell everyone NOT to do is side bends with weights. This also widens the oblique muscles around the waist and even though you think you’re reducing it, it’s actually getting bigger. However, wide shoulders can be achieved if approached properly. Years ago it was thought that the behind-the-neck press was the best way to develop the delts. We all did them and there was a guy in our gym that could actually do them with 315 lbs. That’s really strong, and he was thick and big, but his waist was twice the width of his shoulders. Over the years it was discovered that this exercise caused a lot of shoulder problems and arthritis because of its unnatural movement. At this point in my life I can’t even get my left arm back to grab the bar from doing these for so long. Many of us found alternative exercises to do in place of it though, such as the standing press with a bar, alternate dumbbell presses and Smith machine presses.

15
Straight-Arm Pulldown

Jud Dean - Upright Row aka. High Pull & Straight Arm Pulldown (Bodybuilding)

16
Laurence Shahlaei 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

17
Flex Lewis 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

18
Flex Lewis 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

19
carl constanza 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

20
Jay Cutler 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

21
James Anderson 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

22
Dwayne Johnson on Twitter

Worldwide #SanAndreasFanEvent coming at you 5/19! Join me in theaters or LIVE on Periscope: https://sanandreas.wbmoviescreenings.com  pic.twitter.com/DYXs9G3AVw

23
The Bad Habits That Can Lower Your Sperm Count

Use lubricant? Enjoy bacon? Knock back a few more beers than you probably should on the weekend? All of these can reduce the integrity of you sperm. Read on to see how else you’re harming your manhood and chances of creating a mini-you in the future. (Oh, but that Mountain Dew thing? Myth.) Plus, Superdrug sorted fact from fiction to put your mind at ease and compiled helpful tips to keep your swimmers swimming.

24
6 Of The Best Fitness Apps to Amp Your Next Cardio Session

From music, to competition, and even raising money for your favorite charity, there is literally something out there for every type of guy (we won't judge you if you're more amped by music than by good deeds. That much.) These seven apps can boost our your well being in more ways than one, and can completely transform your workout from 'meh' to actually enjoyable.  Next time you hit the road, track or trail, make sure you have one of these apps backing you up.

25
Jay Cutler 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

26
Everything You Need to Try SUP

The world’s fastest-growing water sport, stand-up paddleboarding (SUP) combines a low-impact, full-body workout (as evidenced by Laird Hamilton’s core) with something impossible to find in the gym—sunshine and outdoor adventure. Plus, it’s beginner-friendly, allowing most any reasonably fit guy to explore his local river, lake, or ocean in his very first session. It’s time to catch the wave.

27
Bodybuilding.com 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

28
The 5 Best High-Protein Cuts Of Steak - Bodybuilding.com

Chicken and fish are bodybuilding staples, but once in a while you want to let loose your inner T-rex and dig into a thick piece of steak. After all, beef is high in protein and other nutrients that are undeniably vital to an active body. But depending on the cut you choose, steak can quickly go from a top-notch bodybuilding food to one that's going to sink your clean diet. And it's all because of the calories from saturated fat.

29
Flex Lewis on Twitter

30
Kai Greene 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

31
Mastering the Mind-Muscle Connection

[A] The first step when it comes to feeling the muscle, I think, is lowering the weight. Once you do that, the approach is to use your warm-up better. If you try to warm-up with perfect reps, really squeezing and holding the contraction with every rep, it allows you to mentally connect with the muscle and get a good pump going. Then you work from your warm-up weight to your working weight gradually so that you can hold on to that feeling. If you lose that feeling, you’re probably going too heavy too fast. It’s also important to practice squeezing and contracting the muscle between sets or before you get started because it aids with that mind-muscle connection. If you just focus on lifting heavy, you may never see the kind of development you want. When training back, depressing your shoulder blades and then following with your elbows helps to keep your upper lats fully engaged. Also, using straps helps you focus on the pull with your back, rather than on your grip, which is a problem for a lot of people.

32
5 Mind Tricks For Eating Healthy Food

Researchers from the Cornell Food & Brand Lab analyzed 112 studies that collected information about healthy eating behaviors. From the research , they found that most healthy eaters acquire and maintain their habits because a restaurant, food store, cafeteria, or spouse made fruits and vegetables convenient. Not surprising—Americans tend to err on the side of lazy and easy. To make this work for you, keep a bundle of bananas or a bowl of fruit in a high-traffic area in your house or apartment (i.e. on the kitchen table, on the counter, next to your keys), prepare and portion veggies in portable containers for work, keep bags of nuts and dried fruit in your car, or put healthier foods in the front of your fridge and pantry shelves so they’re easy to grab.