Top Videos
Freak Off My Leash

© 2015 Freak Off My Leash.

Brave Host Tries (Fails) to Eat Like The Rock

Dwayne Johnson makes eating 10 pounds of food a day look easy -- you might not want to try it.

Train with the Champ, Part 1

Flex Lewis presents highlights of the first Project Flex camp.

Check Out Eddie Hall's Epic Deadlifting Pyramid Set

This is just awesome stuff from the big man from England.

Join the Butt Bible Challenge!

 Join the Butt Bible Challenge!It's time to kick your butt in the butt with an intense shred & build fitness transf

Jay Cutler: Do you train through injuries?

[View All Videos]

Top News
1
T NATION on Twitter

We're launching a new series of blogs. Butts will be hurt. Here's the first one from CT: https://www.t-nation.com/blogs/why-are-you-competing … pic.twitter.com/3MhVd3L1pg

2
Sagittarius Horoscope for Monday, May 18, 2015

Monday, May 18, 2015 - Focusing your energy on the nitty-gritty details of life can be annoying for you philosophical Archers. Today's utilitarian Taurus New Moon triggers your 6th House of Habits, presenting you with opportunities to improve your diet and exercise program. Oftentimes, you are so intent on understanding the big picture that you forgetfully brush aside the more practical concerns. Once you see the mundane things clearly, use your I-can-do-it attitude to carry out your plans. Where there's a will, there's a way.

3
Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

4
4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

5
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.

6
The 5 Best Programs for Putting on Mass

Power, Rep Range and Shock (PRRS) was built by "Natural Freak" Eric Broser . PRRS training is a great program for intermediates and advanced lifters. Each acronym stands for a different protocol for each workout. Power stands for a more compound movements done in a power rep range. Rep Range is more a typical bodybuilding type workout and Shock workouts are one in their own. Shock workouts utilize any type of shocking principle, primarily supersets for the same bodypart. Every week you will be utilizing a different acronym. In addition each acronym uses different workout tempos which can increase your time under tension. PRRS training was designed to keep your body guessing and keep the results coming. A positive thing about this program is that you never get bored, every workout is different. Shock workouts are something you should try; you really change yourself on those days.  If cycled correctly, you will never plateau and can expect to buy bigger shirts. PRRS uses a lower volume, lower frequency approach that can be a problem for someone who requires more volume. You can customize your PRRS routine by increasing the volume or frequency.

7
Training Mistakes Part 1

■ After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

8
10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

9
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
Boost Your Metabolic Rate

You can throw a curve ball into your nutritional approach by reducing your total daily carb intake for three days. Cut back to 100-150 grams (g) of carbs per day, emphasizing low-glycemic carbs such as oats, rye cereal, rye bread, red potatoes, yams and yogurt. Trimming your carb intake facilitates a small metabolic shift, coaxing your body to rely on bodyfat as fuel.Lower glycemic carbs also contribute to a smaller insulin surge than other carbs might generate. Although insulin is anabolic, it can increase the storage of fat. Three days of consuming fewer carbs can help prevent fat storage without forcing the body into nutrient deprivation. On the fourth day, carb up! Eat 200-250 g more carbs than you regularly ate before the three-day cutback -- in other words, if you consumed 300 g daily, take in 500-550 g on the fourth day.The high-carb day following three days of lower carbs helps fill the muscles and liver with glycogen (stored carbs). Bodybuilders have learned that this leads to greater growth. Such glycogen loading can also support growth factor (IGF) and thyroid hormones that contribute to a leaner physique.

11
Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

12
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

13
Flex Lewis's Top 10 Training Principles

Flex is doing it his way. The Welsh Dragon and his nutritionist/trainer Neil Hill have fresh ideas about working out. From rep ranges to rest to exercise selection, the 212 champ doesn’t do things the same old way, because he doesn’t want to achieve the same old results. No, he’s striving for the ultimate. Rep after rep, set after set, Flex Lewis is reaching for his place in history. Three is the magic number, but 10 is the number of components that make his training unique.

14
15 Non-Powder Ways To Add Protein To Your Shake or Smoothie

Ever wonder what’s actually in your protein powder ? We did. And after we deciphered the near-unpronounceable ingredients, we started thinking some more. Say you wanted to nix powders altogether—forgo the tubs of whey and take a more natural route—by bulking up shakes and smoothies with protein-filled vegetables, seeds, dairy products, and more. What would you use? Which easy-to-mix-in foods have the highest protein profile?

15
Metabolic Damage

Fact, fiction, and five ways to fix the problem.

16
Six Things People Get All Wrong About Abs

There are so many myths out there about abs so we decided to cut to the chase and dispel six of them for you. Change up your game with these tips, and in four weeks the other guys will still be doing crunches while you reap the benefits.

17
FLEX on Twitter

You're just 8 weeks away from a bigger, leaner physique: http://bit.ly/1aetpPT  pic.twitter.com/Um95q5PYnA

18
Eat Like a Man

It’s no surprise that nearly all lifters have favorite foods they feel help to increase strength and size. While some might be skewed by personal taste or bro-science, clinical studies clearly show that certain foods do indeed support testosterone production. Testosterone is a hormone primarily produced in the testes and in small amounts in ovaries in women; it’s most often associated with virility, libido, strength and muscle mass, and is strongly linked to decreases in body fat. Testosterone levels can be wildly influenced by external stimuli, not the least of which is the food you eat. Add these foods to your weekly menu in order to support your testosterone production. Oysters Oysters contain zinc, a mineral that has a positive influence on hormonal production and beneficial implications for strength athletes and those involved in training. A 2011 study published in Biological Trace Element Research reported that when trained athletes were given a zinc supplement for four weeks (30 grams a day) prior to exhaustive exercise, it resulted in higher postworkout testosterone levels than a placebo.

19
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

20
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

21
102 Ways to Burn Fat Fast

The ultimate tip list to losing weight and keeping it off.

22
Mass Deception

I started bodybuilding when I was 18. For the first nine years, I was in the gym all the time — two hours per workout, hitting every bodypart with 20-25 sets. That, I was taught, was how I had to train. I was fine with that. I loved it, but life soon conspired against it. Family and career responsibilities increased, chopping my training time to one-third of what it had been. However, I refused to compromise my bodybuilding progress. Somehow, I had tocompensate for my loss of training time by making my workouts three times more productive. The Dorian Yates-Mike Mentzer method satisfies that requirement if appropriately applied and it worked for them, but it demands multiplying your intensity manifold. That I could do.

23
The Warmup Move That Will Make You Faster

If you’re like most guys, you’re a creature of habit: You go to bed at 11 p.m., hit the john after your morning joe, and run the same loop at the same speed.That’s great for sleeping and pooping,...

24
The 2-in-1 Kettlebell Leg Workout

If you're comfortable with your usual leg routine, you could be missing out on some big-time gains, whether it be in strength or endurance. When you're looking for something other than the traditional squat, leg press and lunges, it's time to hit the kettlebells. We asked Mike Stehle, owner and trainer at Training Room Online for one of his secret 2-in-1 workout routine to leave your quads and hams screaming.

25
elitefts™ Powerlifting Experience II

Words couldn't describe this experience alone. If you asked me in person how it was, grab a six pack because I would be talking for a very long time. First off just to walk into the S4 Compound was a dream seeing all this sick equipment, the chrome plates, 4 monolifts, all these specialty bars, etc. Meeting and working with my coaches was a dream come true. I mean many of us watch these top guys on Youtube, or live streams of those big meets, but to actually meet these guys and work with them is an incredible experience. These guys are here to help you, they want to see you succeed. I hit 2 PRs today, and learned so much more that I am excited to take back with me in training. I also believe everyone in my group hit at least 1 PR today. Also awesome story... So I was walking out of the bathroom, hands were wet from the sanitizer and I see Dave Tate. I tell him, "Dave thanks for putting this on, this experience is incredible". He walks up to me to shake my hand and I tell him, "Sorry my hands are wet, I don't want to get yours wet." So he grabs my hand to shake it and says, "Oh I don't give a f***, thanks for coming.

26
The 10-Minute Anywhere Workout

Perform the workout four to six times a week. Set a timer for however long you have to train— even if you've got only 10 minutes. Complete as many reps as you can of each exercise in turn, and count them. Stop the set when your form breaks, and rest as needed. Make note of your total number of reps for the workout.

27
7 Presses for Pumped Delts

That’s because maximizing growth on all three delt heads requires some degree of overhead pressing . Overhead presses allow you to overload your delts with heavy weight, which calls more total muscle into play and increases growth hormone release. Each of your shoulder workouts – unless you are limited by injury – should begin with one or two presses. This handy guide lays out some options that you can rotate in to keep things fresh. By swapping out your presses, you can slightly alter the muscular emphasis and keep your delts from getting too comfortable.

28
10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

29
Protein Shakedown

The world of protein options is expanding. No longer are gym goers looking to throw back a shake forced to choose from only milk or plant based proteins. Thanks to new technology, your post-workout beverage can now harnesses the power of animal proteins, giving you all vital nutrients of beef or chicken in a more easily digestible form without the hassle of cooking. We took a closer look at the science behind this new protein development and how it can help you start packing on slabs of muscle.

30
Should You Give It All Up to Live Your Dream? w/ Zach Even-Esh - EPISODE 104

Should You Give It All Up to Live Your Dream? w/ Zach Even-Esh - EPISODE 104

31
5 Tips 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

32
Triceps Gone Heavy

We are all so accustomed to training isolation, or single-joint movements in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles – delts, biceps, triceps, etc. – can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

33
The Number One Fat Loss Workout

Pairing up exercises that work opposite muscle groups (so they don’t compete with one another for recovery) burns more calories than traditional training with straight sets. For example, doing multiple sets of a chest exercise paired with sets of a back exercise shuttles blood back and forth between the working muscles, making your heart work harder. Increased heart rate means more calories burned, and training multiple areas of the body at once also leads to shorter, more intense, and more efficient workouts. Science backs it up. A 2010 study in the Journal of Strength and Conditioning Research found that noncompeting supersets led to greater energy expenditure relative to training time and subjects burned calories at an accelerated rate.

34
Why Dad Bod Could Spell Dead Bod - Bodybuilding.com

I'm just kinda annoyed that the 'dad bod' thing is actually being turned into a serious conversation. From the original 'study', it mentioned that the person with a 'dad bod' does in fact workout, just doesn't keep a strict diet, thus has a little bit of belly fat going on. There's nothing unhealthy about this, unless the diet is complete garbage (processed foods all the time), and a six-pack is NOT a guarantee to good health. I can't believe I need to spell this out on a fitness website, but the ideal bf range is pretty much anything that doesn't fall into the overweight category. So having 16% bf is perfectly acceptable, health-wise, and likely isn't going to show off abs with that bf either. The article does bring up a good point though, and that is that your habits over time, along with your metabolism, tend to get worse as the years go on, so being in the overweight category early-on does make you more likely to either stay overweight or become obese than becoming fit.

35
5 Rowing Workouts to Get You Ripped

A great non-weight-bearing exercise machine, a rowing machine uses both your upper- and lower-body muscles to increase cardiovascular conditioning. Since you’re using your entire body, targeted muscle soreness is unlikely. Also known as an “erg,” a rowing machine is one of the most effective pieces of fitness equipment for burning fat and improving conditioning. Try these five unique rowing workouts designed by Eric Salvador, C.P.T. and head instructor of The Fhitting Room, to replace those tedious cardio sessions.

36
T NATION on Twitter

For his title role in American Sniper, Bradley Cooper gained 37 pounds of mass. Here's how: https://www.t-nation.com/workouts/american-sniper-workout … pic.twitter.com/4lQ3XtbnsW

37
6 Steps to Maximize Your Fat Loss Intervals

Cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. To help you make those sprints as effective as possible, we asked Phil Campbell, an interval-training expert and author of Ready, Set, Go! Fitness for his best fat-burning tips.

38
The Don Draper Effect

Since 2007, Mad Men's Don Draper has been getting guys everywhere to think twice about getting dressed in the morning. Like many of you, he hasn't been doing this alone. He has a pretty powerful lady behind him. I don't mean Megan, I don’t mean Peggy, and I don't mean Betty. I mean Janie Bryant, Mad Men’s Emmy-winning costume designer. If you haven't heard of her yet (it’s a simple Google search away), you will during the final, swingin’ season season of the show.

39
Supersize Your Bench Press

The second viable way to achieve this load requires the use of weight hooks. Load the bar with less than your 1RM (maybe about 80%) and then load up the weighted hooks so that the resulting sum of all the weight is 105-115% of your 1RM. Set up the hooks so that they release right at the level when the bar is at your chest. Lower the bar as slow as possible, once at your chest the hooks with the added weight will release and you can press the bar up (or have your spotter help with the concentric portion.

40
7 Spring Foods That Have A Muscular Approach

Spring has sprung with fruits and vegetables that can help pack on muscle and speed up recovery.

41
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

42
WB Pictures Arg on Twitter

Descansá ahora. El 28 de mayo no habrá respiro. #TerremotoPelícula #LaFallaDeSanAndrés , protagonizada por @TheRock . pic.twitter.com/hXpRlsSaVu

43
Liz Trinnear 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

44
Fat Burning and Muscle Building Snacks

The key to managing stress-fueled cravings is to have a stash of of snacks that will help you burn fat and build muscle—not the other way around. Here's what to keep in your drawers —so you can continue to fit into your drawers.

45
6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

46
10 Healthy Late-Night Snacks

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

47
Four Movements to Make the Most of Your Travel Workouts

For today’s road warriors or vacationer, being away from home can put a huge damper on your fitness goals. We eat worse, drink more. We’re on cramped airplanes surrounded by germs, and we’re away from our home gym where we’re used to putting in the hard work. It’s enough to throw anyone off track. The good news is that it doesn’t have to be that way. Instead of wandering around the hotel “gym” with a whopping two treadmills and three dumbbells - all being used - opt for these 4 no-equipment-needed movements to create a quick and effective fat-burning workout .

48
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.

49
Zach Even-Esh Bombs the Mash Mafia with Knowledge

The hard work that one puts into fitness will directly reflect the results. Life is the same! The harder that one works at life is directly related to the amount of results. Zach is passionate about teaching the coaches at his certifications that coaching is much more than lifting weights and banging out sprints. It’s about preparing them for a life that will involve goal setting, hard work, and mental toughness.

50
8 Best Frozen Pizzas for Weight Loss | Eat This Not That

All of our waist-friendly frozen picks below come in under 320 calories per serving and have fewer than 6 grams of saturated fat—the type that’s most apt to stored in the belly and increase the risk of disease. For some context, many pizzas have double that amount! Lucky for you, whether you’re a fan of pepperoni, veggies, cheese, or even cheeseless, we’ve got something that’s sure to hit the spot. Stock your freezer with a few of these frozen, tasty alternatives so you’re prepared with something healthy yet satisfying whenever a pizza craving strikes.

51 The 4-Week Guide to Starting Strength
52 How To Raise Your Standards In Life AND Lifting - Zach Even-Esh
53 Fine-Tune Your Chest in Four Weeks
54 The Titan of the Fitness World Keeps It Natural
55 Raise Your Testosterone Level With This One Simple Trick
56 chest workouts
57 Optimum Nutrition Gold Standard Pre-Workout at Bodybuilding.com
58 Joe cross on Twitter
59 James on Twitter
60 Andrew Coulson on Twitter
61 Sam Anatra on Twitter
62 Exclusive Workout: Arms Like Mark Wahlberg
63 Tana on Twitter
64 Acid Rapper on Twitter
65 Jay Cutler on Twitter
66 Ronnie Coleman Maple Banana Protein Pancakes - King's Kitchen Episode 3 w/ Marlen T Page
67 Surfing Manasquan 3
68 Mr. Olympia LLC on Twitter
69 Top 8 U.S. Cities for Trail Running
70 T NATION on Twitter
71 Fitness Amateur Of The Week: Nicole Aristides - Bodybuilding.com
72 The Chicken on Twitter
73 10 Moves to Upgrade Your Run
74 Michael Davisün on Twitter
75 Mike O'Hearn on Twitter
76 Mr. Olympia LLC on Twitter
77 Bodyweight Workout for a Shredded Physique
78 Kai Greene: The most important thing to achieve your goal
79 Underground Strength Coach Level 2  RECAP (Zach Even-Esh & Travis Mash)
80 Bikini Highlights from the 2015 NY Pro
81 Week 1 Off Season Training-Chad Wesley Smith-JTSstrength.com