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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

Catching Up with Dallas McCarver just Days Before His Pro Debut

IFBB Pro Dallas McCarver talks with Team MD's Shawn Ray at LAX just days before his professional debut. In this interview, he talks about the journey from his 2012 North American's win to this show, how much he's weighing, if he'd compete at the 2015 Mr. Olympia given a win at the California Pro and more.

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Sagittarius Horoscope for Friday, May 22, 2015

Friday, May 22, 2015 - Many people don't share your cavalier philosophy and they worry about your future well-being. You might not want to hear the opinions of others as you attempt to gloss over their negativity. Nevertheless, it's crucial to acknowledge the advice you receive in a matter-of-fact manner and use it to improve your plans, if necessary. Visionary thinking may be your strong suit, but your ideas will simply drift off into space if you don't find a way to ground them in reality. This is a wonderful opportunity to create lasting changes if you have the sense to grab it before it's gone.


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3 Reasons You're Not Ripped

But this doesn’t mean you shouldn’t do isolation exercises. Calf raises, concentration curls and dumbbell kickbacks will always have their place in bringing out the finer points of a physique, but they’re not what’s going to make you shredded. Compound (multi-joint) movements need to be the foundation of your program, since they’re the exercises that will build the most muscle, and hence keep your metabolism revving.

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"A poor coach beats a client up and makes them sore." -- Dr. Stu McGill. From: …

Six-Week Power Abs Routine

The Power Abs Program's focus is to not only streamline your waist by getting rid of the flab but also etch in deep abdominal muscle - so whenever you take off your shirt, your  six-pack  will be clearly visible. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights - which you may not have known. And here's more: Powerlifters and strongmen have great abs. Sure, they're buried under layers of bodyfat, but deep under that flab are an incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis. Those guys need to have super-strong and well-developed ab muscles to lift the massive amounts of resistance required by their sports. Like a powerlifter, you want  strong abs . Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries. And a stronger midsection means more strength on all your other exercises, since that's your core. Unlike a powerlifter, however, you want a chiseled six-pack. But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program.

Get the Most Out of Your Workouts

The foundation of your training should be based on compound exercises such as the squat or leg press, chest presses at multiple angles, and pulls and rows. Now, it should be noted that the subjects in this study were untrained, meaning that they are going to be much more responsive to training than a seasoned lifter. For more advanced lifters, the addition of isolation exercises is appropriate not because the underlying principle is different for experienced lifters, but because experienced lifters require more volume to get the same response. - FLEX

Build a Better Six-Pack with Two Workouts Per Week

Build a Better Six-Pack with Two Workouts Per Week

Master the Proper Running Form

The Pose Method was devised by Russian running coach Nicholas Romanov in the 1970s and is widely being taught today by elite running coaches and CrossFit instructors around the world as the ideal running form. Like any other skill, it’s much more difficult to master than it looks, but here are the standards that every runner, from the ultramarathoner to the lowliest weekend jogger, needs to work toward.

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9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

Pre-Exhaust Your Shoulders

If you’ve been training for any length of time those, “I can’t lift my arms above my head” days are probably few and far between. This is because of The Repeated Bout Effect (RBE). The simplified definition says that repeatedly doing the same exercises will cause less muscle damage (a key variable in the muscle growth equation) over time. Essentially, your muscles adapt. However, muscle damage is a good thing when it comes to building muscle. Using the pre-exhaust training method is one way to throw a monkey wrench at RBE.

Training the Yates Way

Without Dorian Yates, high-intensity training (HIT) may have ended up as just another dusty relic of the ’70s like mood rings or beanbags. Lee Labrada did a modified version of HIT in the ’80s, but he was celebrated for his aesthetics, not his warlike workouts. It took a one-man “British Invasion” to once again make HIT relevant. During Yates’ six-year Mr. Olympia run (1992–97), high intensity reached a new-level of acclaim and influence. In the final chapter of our three-part HIT series, we examine Yates’ version of HIT and see how it continues to shape bodybuilding workouts today.

Skinny-Guy Rules to Gaining Muscle

2. Clean and Press Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press [2]. From here, press the bar straight overhead [3]. Reverse the motion to return the weight to the floor. That's one rep. If you feel your back is rounding when you pull the weight off the floor, perform the exercise by starting with the bar at just above knee height, and "muscle" the weight up from there.

Ultimate Recovery Guide: 6 Keys to Recovery

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

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Get bigger and more shredded in just 8 weeks with this downloadable program:

3 Tips for Maxing Out a HIIT Workout

But instead of putting together a 30 minute non-stop workout, break up your program into shorter all-out intervals with brief  recovery periods. For example, three workouts of 5-7 minutes each with a short recovery between each one will allow for a higher level of intensity and keep you from getting bored doing the same movements over and over again.

12 Easy Ways to Estimate Serving Sizes

How large is 3 ounces of steak? What about an ounce of cheese or half a cup of spaghetti? Doling out food portions for a recipe or a diet plan is always a crapshoot—it's hard to tell 3 ounces from 10. Worse, we simply shovel down our chow until our plates are empty and it's time to leave the table. To help you monitor how much food you put in your mouth, a team of nutritionists helped Men's Health compile a dozen easy conversions for standard servings. Just keep in mind that nutritional information will vary by brand and type of food.

The 8 x 8 Method For Chest Training

Bodybuilding guru turned trainer to the stars, the late Vince Gironda boasted a clientele ranging from bodybuilding iconoclast, Larry Scott, to Tinseltown demigod, Denzel Washington. Known as the Iron Guru, Gironda was ahead of his time. He’s credited with the discovery of a plethora of unique exercises still practiced by physique artists in the trenches today. These include drag curls, sternum chin-ups (touching the chest to the bar), bench presses to the neck, sissy squats, and dips emphasizing a forward lean. And long before Charles Poliquin advocated German Volume Training , Vince Gironda belligerently expounded the gospel of high-volume training. Gironda certainly believed that the only place success comes before work is in the dictionary. His famous high volumes are not three-hour marathon sessions with built-in breaks for socializing; they are fast paced sessions that test cardiovascular conditioning and testicular fortitude. Vince devised a surplus of famous training routines, but his baby was the 8 sets of 8 reps regimen. Quoiting Vince directly, “I have a definite preference for the 8 x 8 system of sets and reps….

Coping With Injury

Ironically, injured people often treat their bodies with less care than they would while they’re healthy — when it needs to be at the very least flipped the other way around. Don’t push it when you have an injury; it’s easy to go overboard and “reach” for the point that you feel back to normal. Take a step back, get treated by a good practitioner, and take care of your rest and nutrition. It’s only a matter of time before you’ll be back to full strength.

Lose Weight and Get Ripped with Cheat Meals

Your stomach is rumbling and making weird noises — yes you are hungry and that’s the work of ghrelin right there. This hunger hormone is made and released by the stomach and stimulates your appetite. But how is it controlled? The answer is simple: food regulates ghrelin levels. Levels of the hormone are high before eating and when you’re seriously dropping calories. When you get hit with the hunger pangs, that’s when you know it’s time to eat. Also, you may have read somewhere that high ghrelin levels stimulate the release of human growth hormone (HGH) from the pituitary gland. The fountain of youth hormone helps to burn fat and build muscle — it sounds like a win-win during cutting season. But what you don’t know is that high ghrelin levels promote the storage of fat in the abdominal area—getting a shredded six-pack will be hard. That’s why a cheat meal is a necessity; you’ll reduce your constant hunger and cravings while preventing a "beer belly."

5 Muscle-Building Summer Salad Recipes

Well, we’re not here to sell you on iceberg lettuce and croutons—or vegetarianism, for that matter. On the contrary, we wouldn’t have even run this story had it not featured at least one recipe containing bacon (that one, by the way—the Chopped Spinach Cobb Salad—packs a whopping 60 grams of protein). These are muscle meals, built around salmon, beef, chicken, and shrimp. And with fewer calories and carbs than a sandwich, you don’t have to worry when you dish up seconds.

Workout Pyramids: The Fastest Way to Lose Fat

To make pyramids even harder, record your time. Do your regular workout then afterwards, add in your push up/knee grab finisher. Set the clock, push start, do the finisher and record your time. Complete the finisher again two days later with the goal of beating your previous time. This will ramp up your training intensity, burn fat and give you a great conditioning workout. Want to raise the bar even more with workout pyramids?  Add in some fitness equipment.

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

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Want to be leaner and build more muscle? Get more Omega-7's in your diet. Here's why: …

The Best Foods for Injury Recovery

When you're hurt, these fat-fighting foods can do more than just help keep you lean. They'll also give your body the nutrients it needs to get on the mend quickly.

8 Tips For A Big Number Bench Press

There are two main school’s of thought when it comes to foot position during benching. Some people like to keep their feet flat on the floor as they feel like they can deliver more leg drive that way. I, however, recommend taking a tip from power lifters by pulling your feet back (towards your hips) and only keeping the balls of your feet on the floor. You can still get leg drive from this position and it puts your back in a nice arch. Just make sure you keep your butt, shoulders and head on the bench at all times and don’t lift the balls of your feet off the floor.

9 Habits That Make You Look Older Than You Are

The fountain of youth has yet to be discovered, but there are still ways to delay the aging process. Make these lifestyle changes if you want to start feeling and looking younger now.

10 Whiskeys Every Man Should Know

Everyone is drinking whiskey these days, but not everyone seems to know what it is. Most of us know that Scotch is, indeed, a whiskey. And some of us know that bourbon doesn’t have to be made in Kentucky. Beyond that, there’s confusion. What used to be made by a few mist-wrapped distilleries in Scotland and Kentucky is now made all over the world, from Taiwan to San Diego; what used to be distilled from a few familiar grains is now made with everything from amaranth to quinoa. Don’t let the diversity scare you: If you want to become a whiskey master, start with these basics.

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Stay cool and lean this summer. How to make Metabolic Drive protein popsicles -->

Pullups: The King of Back Development

An easy way to begin to add these to your regimen is the Pyramid Method.  To do this you pick a top number, for a beginner it may be ten. You start by doing one pull-up, then rest 30 seconds, then do 2 pullups, then rest 30 seconds, then do 3 pullups, and so on until you get to ten, then you start heading back down the pyramid by doing 9, then 8, etc. until you are back down to 1.

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10 Tips For Endurance Training

Follow these 10 tips for endurance training, to prepare yourself for any race that stands in your way.

5 Surprising Places to Touch Her

We all know where the obvious sources of pleasure are, but there are other areas on her body that when touched, can bring her to climax. Switch up your routine by paying attention to these often overlooked sweet spots.



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Ten Healthiest (Surprising!) Ingredients

These power foods can help you lose weight, build muscle, boost your memory, and amp your immune system.

The Beach Strength and Conditioning Workout

The only downside to spending a few quiet vacation days in a remote beach town is the distance it puts between you and your personal fitness. Scenic resort areas like Montauk, beach towns in Maine and remote parts of Cape Cod usually lack state-of-the-art training facilities and you’ll need to improvise if you’re going to stay fit away from your gym and trainer. Before surrendering to the summer sun and its beachfront barbeques, utilizing the space around you can help supplement a more extensive workout.

Bodybuilding Tips to Grow Your Arms

Within each workout, the reps varied. My first exercise was dedicated to power and size, so I used very heavy, explosive movements, even cheat or body leverage motions on the final set, for six to eight reps. To maximize the pump, I followed with exercises that isolated the biceps more directly, performing sets of 10-12 reps. In either case, I concentrated on making my bis take full responsibility for the movement — that was where I wanted to feel the pain, the pump, the searing burn, all the way from the bottom of the biceps belly to the very top of its peak, as if it were an exploding volcano.

The One Hour a Week Workout

“There aren’t enough hours in a day.” Certainly sounds like a valid reason for why you're not meeting your fitness goals. You’ve got to be up at 6 AM, whip together breakfast, get out the door by 7, and stay on the grind until the end of business. Perhaps you have a project that keeps you late or other obligations that pull you away from your routine , and dedicating an hour for three to five days a week to gym sessions just isn’t mathematically possible. But it's all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses. Deduct all of the times you refresh your Twitter feed and small talk, and you've got time enough for this workout. All you need is 20 minutes a day, three days a week.

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.

Build The Ultimate Breakfast Sandwich

The breakfast sandwich is not inherently a bad thing. Stacking eggs, meat, and cheese between two slices of bread isn’t just delicious, it’s efficient, too (no silverware to clean!). But as more and more fast food joints have added breakfast to their menus these last few years, the breakfast sandwich has taken a hit. If you’ve crawled through the drive-thru for breakfast and ordered a sandwich, you’ve likely experience at least one of the following meal maladies: overcooked eggs, feeble bacon, slipshod construction, grease slicks, salt overload, weirdly textured sausage, stale buns, poor ingredient distribution, or complete and utter lack of flavor. The sandwich never looks like it does on the menu board and ingesting it only doubles your regret. It’s time you reclaim the breakfast sandwich. This recipe from 25 Degrees, a boutique burger shop with locations in Los Angels, Chicago, and Bangkok, proves that even when you’re pressed for time, you can whip up a superlative hand-held breakfast. Make the herbed mayo in advance, fry up some Canadian bacon and eggs, and assemble the sandwich.

Home Work: No-Equipment Home Workout

Now for the real solution: a 20-minute workout you can do at home. No commute to the health club, no traffic, no packing the gym bag, no waiting for the power rack to open up. Below is a great, quick workout you can do at home (or in a hotel room if you’re on the road) that focuses on the legs, chest and abs. It requires no equipment and, if done with purpose, is intense enough to give you a great pump and shock your system something fierce. Give it a try next time you’re trapped at home and have the training itch.

Get 25% Stronger in 12 Weeks

The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.

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Grill The Ultimate Bacon Burger!

You probably think you already grill the ultimate burger. Maybe you have your own secret weapon you blend into the burger meat. Or maybe you have a proprietary technique to shaping the patties. But, regardless of your burger convictions, you must suspend your opinions until you’ve tried the following version. The recipe comes from Steve Schimoler, the executive chef and owner of Crop Bistro & Bar , a commanding restaurant in Cleveland, OH, that’s built inside an old bank. In the basement kitchen of Crop, right next to the vault, they’re whipping up meatloaf bacon burgers. You read that last part, right? Meatloaf. Bacon. Burgers. After shaping a mixture that includes ground sirloin and brisket, Schimoler’s team bastes the meatloaf with ketchup and then enrobes it with bacon. They bake the meatloaf, refrigerate it, slice the loaf into rounds, and then grill the slices to slide into burgers. The result is pure pork-on-beef goodness. Slather atop some of Schimoler’s cherry barbecue sauce and take a bite. That experience you’ll undergo? That’s the feeling of your ultimate burger definition changing.

Lose Up to 16 Pounds With This Full-Body Workout [VIDEO] | Eat This Not That

More than 500 men and women signed up to try out Zero Belly Diet—and many lost up to 16 pounds in 14 days! Now, with the book a bestseller, we share this exclusive: The full-body workout that helped them blast belly fat. Pair it with the 9 Best Flat-Belly Superfoods and get the lean, strong, healthy body you've always wanted—today!

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Workout Finisher: Quad Killers

Your legs are a big, powerful muscle group that can impact things including sports performance, endurance and even affect growth in other areas aside from the legs. Even if you've got one of the most bad-ass leg workouts known to man, there's no harm in giving them a good finisher. If you're looking to polish off those quads right, give this drop set a shot. You're getting your heavy lifting in, your time under tension, and you're completely burning out the muscle.

51 MMA Body: Creating The Killer Core
52 The Deep Chest Workout
53 BuzzFeed on Twitter
54 The Dos and Don’ts of a One-Night Stand
55 E! News on Twitter
56 Kai Greene
57 No Weights, No Problem
58 Big, Burly, Badass Biceps
59 Mr. Olympia LLC on Twitter
61 Graham Norton Show on Twitter
62 Ronnie Coleman White Chocolate Macadamia Cookies - King's Kitchen Episode 2 w/ Marlen T Page
63 Iowa State is Grappling with Glory
64 Here's An Epic Video Of Arnold Schwarzenegger Blowing A Bunch Of Sh*t Up
66 T NATION on Twitter
67 Tim Ferriss on Twitter
68 Poliquin Group™ on Twitter
69 Lehigh Wrestling Workout At The Underground - Intensity Highlight
70 Mastering the Jump Rope
71 Fighter Diet Portobella pizza
72 Jay Cutler on Twitter
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74 Branch Warren on Twitter
75 QnA: Teaching STRONG LIFE Principles
76 The Punch You Have to Make This Weekend
77 Ask Men's Fitness: WTF Are Warm Grain Salads?
78 The Entourage Movie Cast is Ready to Get 'Raw'
79 MusclePharm Carnitine Core at
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@therock on Instagram: “This rides relentless, heart pounding and epic. Prepare yourselves for the event of the summer... #SanAndreas MAY 29th.” @therock on Instagram: “It's always easier to push yourself when people are watching. It's pushing yourself past your limits when you're all alone and no one else…” Rich Piana on Instagram: “Here is a teaser of new video up on my Rich Piana YouTube channel! Real Talk with Mike OHearn!! 12min of Real Talk!! Check it out!!” Juggernaut Training Systems on Instagram: “#Repost @ejanss ・・・ Comparing two grips. The one on the left is pinkies on the rings. The one on the right is middle fingers on the rings.…” Juggernaut Training Systems on Instagram: “#Repost @arpomponio ・・・ Some snatches from this am sn pull + snatch...138kg (304#) & 145kg(319#)... This is my least favorite exercise that…” Stryker on Instagram: “80s music got me singing really bad.... Lol l” Pauline Nordin on Instagram: “#legalizeit #marijuana #stupidity #arrogance #freedom #freechoice #people” [View All Videos]
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