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1
Michael Yo 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

2
Sagittarius Horoscope for Tuesday, May 19, 2015

Tuesday, May 19, 2015 - It might seem as if someone is picking a fight with you, but you may be extra sensitive to other people's words today. It's likely that you could jump to a faulty conclusion or misinterpret a message as communicator Mercury dances backward through your 7th House of Partners. Don't be overly concerned if you find yourself having the same conversation again and again as you try to untangle a misunderstanding. Naturally, it's even better if you are extra cautious in all conversations now to avoid trouble before it happens. If you can't say something nice, don't say anything at all.

3
Back on Track

In 2008, FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.

4
Giant Gains with Giant Sets

For your goals, here’s a program of six giant sets arranged in a three-day split. I recommend you train three days in a row, take one or two days’ rest, and then repeat this sequence until you have performed all the workouts four or five times each. The tempo for every exercise except where noted is 4010 (4 seconds eccentric, no rest, 10 seconds concentric). The first day of the program focuses on arms, the second day on legs, and the third day on chest and back.

5
Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

6
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

7
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.

8
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.

9
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

10
10 Foods to Lower Bad Cholesterol

The leading cause of death in the United States, cardiovascular disease is the result of various symptoms and genetic predispositions. Hyperlipemia, or having high levels of lipids (fats) such as cholesterol and triglycerides, in the blood is a significant factor in developing heart disease. While weight loss, exercise, and diet can help raise HDL (“good”) cholesterol levels and lower LDL (“bad”) cholesterol, there are also specific compounds in foods that can work to protect your heart by promoting healthy cholesterol levels.

11
Attack Your Abs With These Fat-Burning Moves

Technically, you don’t need any equipment to train abs . Your own body weight and some open floor space are all it should take. But that can get old after a while. Not to mention, there are various pieces of gym equipment that are great for making your abdominals work just a bit harder for new gains in strength, shape, and overall core stability. A few of our favorites: a decline bench, a medicine ball, and a Roman chair. These three in particular have been around since the Arnold, Zane, and Draper days, and for good reason.

12
12 Reasons You Can’t Stop Eating

Falling short on shut-eye can make you consume more food throughout the day. In a 2012 Mayo Clinic study, individuals who cut their sleep time by an hour and 20 minutes a night consumed an average of 549 more calories the next day than those who caught their usual amount of Z’s. The results might have to do with the effect sleep has on our levels of ghrelin and leptin, two hormones that work together to stimulate and suppress appetite. What's more, feeling sluggish may cause you to turn to a snack for a quick pick-me-up. “An exhausted person will look for energy in food, and then it becomes a habit,” says Keri Gans, RD, author of The Small Change Diet .

13
12-Step Carb Loading Program

When depleting carbs for five days, you should train with higher reps — 12-18 per set — and perform 50% more sets than normal. For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.

14
Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.

15
MuscleMag’s 9-Week Muscle-Up Plan

In these final four weeks, you’ll bump up the intensity by doing five workouts per week, thus starting the cycle over one day sooner and hitting each bodypart slightly more than once per week on average. So if you do Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday (after a rest day), Workout 4 on Friday, you’ll start over with Workout 1 on Saturday before another rest day, going right back to it on Monday with Workout 2.

16
Gift Suggestions: 50 Incredible Arm Training Tips From Phil Heath

The Big 5-0. The 50th Mr. Olympia contest was held on September 19–20. From initial champ Larry Scott to seven-time victor Arnold Schwarzenegger to current title-holder Phil Heath, awe-inspiring arms have often distinguished bodybuilding’s one-and-only best from all the rest. So, to salute this year’s half-century milestone, the man known as “The Gift” has lots and lots of presents.

17
T NATION on Twitter

Add a few drops of this to water & protein shakes to suppress appetite when dieting. See 9: https://www.t-nation.com/diet-fat-loss/10-ways-to-un-suck-diet-food … pic.twitter.com/2UDScqYU44

18
The Instability Workout That Works Like Weights

Improve athleticism to the same extent as traditional weight lifting with this research-backed instability training plan.

19
How To Look Better In Your T-shirt

While attacking the large muscle groups in your upper body—your back, chest, shoulders—is obviously important, the key to looking great in a t-shirt is in the finer details. In other words, it’s all about targeting the little muscles within the bigger muscles. For instance, your biceps are comprised of two parts—the biceps brachii (at the top of your shoulder) and the brachialis—which starts a bit lower down and helps you bend your elbow.) Many people only focus on the former, but targeting the smaller component of the biceps — the brachialis—adds the extra level of detail. That’s why we included the Hammer Curl in this routine. Turning your palms to face each other makes your brachialis muscle do more work. 10 Different Ways to Do a Curl >>>

20
orlando plasencia 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
Do This 10-Second Math Problem and You’ll Never Procrastinate Again

While the study focused on saving money, the strategy can be applied to any goal, Oyserman says. For example, if you want to lose weight for a vacation next year, it’s easy to feel like you can put off your diet and exercise regimen, he says. But knowing that you’ll be shirtless on the beach 349 days from now makes you want to hit the gym ASAP.

22
The Results of Overtraining

Does overtraining eat away muscle growth?

23
Dorian Yates' Expert Advice on Building a Huge Chest

The 6X Mr. Olympia shares his best tips and workout routine for blasting chest

24
Squatting for Extreme Power

it’ll also put you at greater risk for injury.

25
Fit Girls We Love on Instagram

Instagram is great for all sorts of things: sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today, we're going to celebrate the women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it. 

26
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.

27
12 Healthy Foods and Drinks That Can Make You Fat

While they’re packed with antioxidants, protein, and healthy fat, these nutrition powerhouses can pile on serious calories if you’re not careful.

28
12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

29
Bill Wilmore's Chest Workout: Presses, Presses, & More Presses

Bill Wilmore's Chest Workout: Presses, Presses, & More Presses

30
Five Finishing Touches for Any Workout

If you’re the type to show up to the gym and hit the weights fast, with minimal rest between sets, it’s important to finish your workout properly rather than think “I’m sweating, that’s good enough” and leave the gym early. Getting through two-three exercises is better than none, but adding a finisher circuit will ensure you make gains in the long-term.

31
10-Minute Treadmill Blast

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started becoming disillusioned with their treadmills. Those long speed walks on an incline – which nobody really enjoyed to begin with – suddenly became less appealing. But that doesn’t mean that the treadmill itself as obsolete. On its own, the treadmill is a very effective fat-fighting tool. By applying high-intensity principles to your next treadmill workout, you can increase the amount of fat you’re burning per session – in far less time.

32
3 Strength Standards For Men

Gym bragging rights often times goes to the guy with the biggest bench press. Something about loading up a bar and pushing it off your chest just seems manly. Along with having boasting rights, throwing up a decent number on bench press also helps you fill out a shirt and build an impressive upper body physique. If you’re falling short on target numbers, think about getting away from traditional bench pressing for a few weeks and substituting with floor pressing. Similar to the box squat, floor presses will help you develop explosive power in your upper body and strengthen your triceps and accessory muscle groups. Also, don’t forget that overall shoulder strength and balance is important for increasing your bench. Don’t neglect pulling movements including heavy rows and pull-ups.

33
Six Bodyweight Workouts That Actually Build Muscle

Pack on muscle to your frame with these low-impact routines.

34
10 Ways to Lose Muscle

Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.

35
Six Innovative Ways to Ice

From the DIY to the high-tech, these devices help soothe sore muscles and speed up post-workout recovery while you go about your daily routine.

36
The 12 Teas Every Man Must Try

Rating: 7.8 This Taiwanese oolong, sometimes spelled “Dong Ding,” grows atop Tung Ting Mountain. “In oolong-producing regions, the area is limited,” says Heiss. “The tea producers there realized long ago that it is best to focus on the quality of the product rather than try to squeeze every available plant into a space or force a plant to grow to increase its yield.” All that TLC makes for a delicious result: a tea with a powerful bouquet of flowers, vanilla, and honey; creamy, nutty caramel flavor; and a lingering, slightly assertive finish. Steep the loose leaves in 180° to 190°F water in a teapot so they have room to unfurl and release their full flavor. Tasters’ comments: “Daffodils! I’d give a bouquet of this to my girlfriend. A little bitter, but not in a bad way.” “Tea doesn’t get better than this.” Buy it: teatrekker.com , $40 for 4 oz.

37
Five New Things to Do in the Gym

Ever get bored of doing the same workout , day in and day out? We know how you feel, but there are so many ways to challenge yourself to prevent boredom. We compiled a list of five new things to do to make working out more fun and interesting. Try these methods out and get your best body ever!

38
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

39
Diet 911: Ketosis for Dummies

The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough.

40
The Big Chest Workout

The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.

41
Variety on Twitter

Dwayne Johnson ( @TheRock ) reflects on his career: "I was willing to take a risk" http://bit.ly/1dg7muB  pic.twitter.com/bhQIDm4Sby

42
The Five Toughest Yoga Positions for Guys

Stiles identifies five advanced yoga positions that every guy should strive to achieve. “These five will probably present a challenge for most guys because of tight hamstrings, shoulders and backs,” she says. “These poses require and promote even balance in the body so it's especially great for guys to open and strengthen evenly." If you're a new entrant into the world of yoga, we advise you pick up a few classes before you try diving headfirst (literally) into these moves.

43
Beast Sports Nutrition Creature Powder at Bodybuilding.com

AstraGin® is a registered trademark of NuLiv Science Usa, Inc. | Creatine MagnaPower® is a registered trademark of Albion Laboratories, Inc. Covered by U.S. Patent 6,114,379. | Creapure® is a registered trademark of Alzchem LLC and use of it licensed under US Patent #5,719,319. | Crea-Trona® (Patent Pending) is a Trademark of AlzChem LLC. | Cinnulin PF® is a registered trademark of Integrity Nutraceuticals Int’l and is protected under US Patent#7,504,118 & 8,003,141.

44
Dwayne Johnson 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

45
Becoming a Supple Leopard 2nd Edition | Deep Dive | Kelly Starrett | MobilityWOD

Becoming a Supple Leopard 2nd Edition | Deep Dive | Kelly Starrett | MobilityWOD

46
5 Dishes Loaded With Fat Burning Foods

The fastest way to lose fat is to adjust your diet, not do more cardio. And that doesn’t mean cutting carbs and calories to the bone; you can let your food burn fat for you while enjoying delicious, gourmet meals with these recipes—made from ingredients that offer potent, and science-backed, fat-burning benefits. We’ve got one to cover every meal of your day, from breakfast through dessert, so you can melt blubber over a 24-hour period (and wake up a little leaner the next morning). Now, doesn’t that beat another spin on the treadmill?

47
6 Bench Press Variations for More Mass

Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

48
Does Your “Pre” Perform?

Caffeine >> Thanks to a mountain-high (and growing) mound of research, this is a no-brainer in any serious preworkout formula. Caffeine has been proven to acutely increase strength, boost energy and cognition and delay time to fatigue. Taken together, that equals more reps with more weight and the stamina to push hard through even the most grueling high-volume workout. STIMUL8® contains an ideal dose of caffeine in every serving. Ideally taken within 30 minutes of your first rep, caffeine is the foundation for the gains to come.

49
Train with the Champ, Flex Lewis presents the first Project Flex camp, Part 1

Part 1 of 2: Train with the Champ. IFBB Pro Flex Lewis presents an inside look at the first ever PROJECT FLEX two-day camp located at his private training facility in Boca Raton, FL. A limited number of VIP guests were treated to an up close and personal flextraordinary experience with the Champ including a his motivation, nutrition and training seminars, with a Q&A session and 1 on 1 hands on instruction. Info, dates + tickets http://bit.ly/ProjFlexTix

50
Foam Roll to Relieve Muscle Tension

So you can bench press a car and deadlift a truck, but can you bend down and touch your toes or hug your knees to your chest? With so much mixed information about stretching, static v. dynamic, pre-workout v. post-workout, it’s tough to know the best way to relieve muscle tension. But there’s a simple technique that will keep your muscles sliding and gliding with ease. Taking proper care of underlying fascia is your new secret weapon to improving mobility, flexibility, and range of motion.

51 14 Smoothie Super-Boosters
52 10 Different Ways to Do A Curl
53 Dymatize ISO-100 at Bodybuilding.com
54 Exercise Equipment That Can Be Dangerous
55 5 Explosive Moves for a Power Physique
56 5 Nutrient-Rich Foods To Supercharge Any Vegetarian Dinner! - Bodybuilding.com
57 Kendra BreAnn Cumby on Twitter
58 Evil Muscle on Twitter
59 Hand & Footprint Ceremony
60 TR on Twitter
61 Train with the Champ, Flex Lewis presents the first Project Flex camp, Part 1
62 A Better Shoulder Blasting Approach
63 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1322/What_Strength_Training_Research_Doesnt_Tell_You.aspx
64 Hidden Physique-Killing Foods - Part 3
65 Biotest on Twitter
66 The Gym Standard | Mike O'Hearn vs Stan Efferding
67 Join the Butt Bible Challenge!
68 The 21 Exercises From The Get Ripped Anywhere Outdoor Workout Program
69 A Protein-Packed Smoothie that has a Kick
70 Fighter Diet News
71 Men's Health Live on Twitter
72 Guy Cisternino on Twitter