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Anthony Johnson is Set to Rumble at UFC 187

The light heavyweight No. 1 contender talks strength training, his diet, and preparation for Daniel Cormier.

Fitness 360: Alex Savva, Fit Freak -

Alex Savva wasn't born with freak genetics, but he trains, eats, and lives like a ripped freak year-round. Follow his full workout, nutrition, and supplement plan!

5 Shakes, 5 Ways: Muscle-Building Protein Recipes -

Kick boring, uninspired, and underpowered protein shakes to the curb. Try these 5 goal-specific shakes from the beasts of Animal on for size!

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Ask Jay Cutler: Why Are Big Forearms a Benefit in the Gym?

That said, growing your forearms can be challenging. Lucky for you, there are a handful of exercises to assist your forearm development. These movements are typically reserved for my biceps training days and are performed after the biceps routine has been completed.

Sagittarius Horoscope for Saturday, May 23, 2015

Saturday, May 23, 2015 - Establishing your top priorities is not a piece of cake today, especially if you're unprepared to make an important decision yet. It's not that you should forget about your objectives; it's just you have a lot to gain now by following an intelligent friend or partner for a while instead of heading off on your own. Don't worry about a missed opportunity because a new situation for advancement at your current job is likely. Paradoxically, easing off on your grip solidifies your current position and positively impacts your future.

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7 Ways to Burn Fat Without Losing Muscle

The ability for you to burn fat and build muscle boils down to your diet and exercise habits. Within M&F and outside of it, there are plenty of fitness enthusiasts who've accomplished these goals simultaneously, serving as anecdotal evidence that it's possible to achieve body recomposition. Follow these seven tips to burn fat without losing hard-earned muscle.

Four-Week Superset Program for Serious Size

The strength vs. size debate continues to push the envelope in determining the best course of action for developing a killer training program. Intuition would automatically suggest stronger equals bigger, but practice has shown otherwise. Mass is a term that has had a tough fate when it comes to finding its true home. Mass may be more closely related with size than it is with strength. Strength, however, reigns as king when it comes to dominance in the weight room and supersedes all other training adaptations in terms of immediate results. You will notice gains in strength far before those seen in size. And, if you continue to build strength, when looking to build size, you will be able to handle a greater load than you were able to before, thus increasing your overall total volume per training session. This means size, mass, or whatever you want to call freaky big muscles, will come steadily. To optimally build thick muscles, you need to incorporate a variety of styles that attack both strength and size so that neither gets left behind.

The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

Wide Grip for Wide Lats

A lat’s function is arm adduction, either from above (for example, lat pulldowns) or in front (rows). Though wide-grip pulldowns are superior, some weightlifters avoid this movement because they’re able to move more weight with a close grip. This isn’t because the lats are working harder; in fact, it’s because the lats are sharing more of the load with other muscles, such as the biceps. In short, if they aren’t already, wide-grip pulldowns should be the foundation of your lat routine.

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It's time to stop playing pretend bodybuilder and get real: …

6 Things to Give Up to Get Rid of Your Gut

Kick these bad habits you probably don't think twice about doing.

10 New Ways To Overcome Workout Laziness

Bored by your workout routine and can’t seem to get yourself to the gym? MF has you covered with 10 tips to get you back to buff in no time.

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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.

The Top 8 Time-Crunch Moves—Ever

We all know that interval training cuts cardio time pretty much in half but what about a straight up lifting workout? How do you fit in more moves in less time at the gym? The secret is in “combinations.” Combinations are movements that combine two exercises or more into one — rather than doing a squat followed by a military press , now you’ll do the two together, which targets more muscle groups in the same amount of time. This gives your body a huge stimulus for growth and fires up your metabolism for a lot of fat loss; with so many moving parts, you’ll also get a lot of great cardio and conditioning benefits too.

3 Best Exercises for Building Badass Wings

A wide, sculpted, V-shaped back is something that most lifters strive for. The biggest contributor to getting this look is a huge set of lats, or wings as they are called. If you want to take your lat spread to the next level, make sure to incorporate these exercises into your training program. Location and Function The Latissimus dorsi is Latin for “broadest muscle of the back,” Latissimus meaning “broadest,” and dorsum meaning “the back.” The lats are one of the biggest muscles of the back and are responsible for scapular retraction, internal rotation of the shoulder joint, extension, adduction, and transverse extension. The lats are a large, flat triangular muscle that attaches at the spine (from mid back all the way down to hip area) and run underneath the armpit, attaching to the humerus. The lats are the biggest and most powerful muscles of the back, and the primary muscle responsible for a wide, V-shaped back.  But how do we transform our chicken wings into gigantic pterodactyl wings? 3 Best Exercises for Lat Development Wide-Grip Pull-Up: This old-school exercise has been used for generations by some of the biggest, baddest men around.

6 Moves for a Stronger Neck

Barbell  deadlifts  are great trap and upper-back builders since they recruit the muscles of the entire body and increase the release of natural anabolic hormones, like testosterone. However, to eliminate skinny-neck syndrome and protect against injury you’ll need to add some direct work to target the muscles. Build functional strength, prevent injury, and improve posture to get the most out of training (and life) with this six-move neck workout.

9 Weight-Loss Rules of Dining Out

If the menu is available online, choose what you’ll eat before you even set foot in the restaurant. Call in advance to ask about ingredients if you need to. That will save you the "embarassment" of asking whether the veggies are cooked in oil or butter in front of your girlfriend (though, she may actually be impressed that you care!) "When it’s your time to order, you won’t need to ask questions or stumble over the menu,"  says Jill Weisenberger, MS, RDN, author of The Overworked Person’s Guide to Better Nutrition .

Super Pump Shoulder and Arm Workout

The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it's at these days, and rightfully so, it works. To save you some time, ISSA-certified Monica Eiler lays out a quick and hardcore workout for your shoulders and arms in under 20 minutes.

11 Joint-Friendly Foods

While there are many causes, joint pain is often a result of arthritis, an umbrella term that includes more than 100 conditions that cause joint pain, stiffness, and inflammation. Often in young, active guys, arthritis is a result of a sports injury, like a dislocated joint or a torn ligament, suffered earlier in life.

Weights or Cardio

When combining cardio and weights in the same session, do cardio first, keep the time at or less than 30 minutes, and include intervals. Post-workout, consume at least 20 grams of high-quality whey protein and as many carbs as your diet will allow. - FLEX

Retro Athlete: Markus Rühl

“I like being a freak. It’s a compliment when people go ‘ooh’ and ‘aah’ seeing my size.” So said Markus Rühl a few months before he finished fifth in the 2004 Mr. Olympia. Usually, those people weren’t saying, “Ooh.” They were saying, “Rüüühl!” The German Rühl was immensely popular with fans, if not judges, for his unabashed quest to cram as much mass as possible onto his wide, 5'10" frame. A late starter but fast riser, he didn’t begin serious workouts until he was a skinny 20-year-old, but five years later he flexed in his first pro contest.

The Four-Move Workout for Your Lower Abs

The lower part of the abs is the most stubborn area to remove excess bodyfat. There are some diet and training tricks to help the process along, but you'll need a workout to compliment your other efforts.

The Best Suspension-Trainer Ab Workout

The following routine—an ab workout done with only a suspension trainer—is an excerpt from the book (Workout No. 74 of 101, to be exact). Take it on the road with you and you’ll have no excuse for not boasting lean, hard abs any time of year.

7 Ways to Sneak in a Quick Workout

Yes, just 5–10 minutes a day of any vigorous aerobic activity can yield huge dividends. By “vigorous” we mean working at 60–84% of your max heart rate (easy formula: 220 minus your age) or, in Lee’s words, “so you can’t say more than a few words without pausing for a breath.” Think of it as sticking around for three more Super Bowls, World Series, birthdays, and 1,095 nights of sex (hey, we’re erring on the positive side).

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Top 4 Tri Moves for a Bigger Bench

Grab the EZ Curl bar and a flat bench. Put your weight on the bar and then put a band around one end, run the band underneath the bench and connect to the other side of the bar. Make sure you start out with a skinny band, these are tougher than they look! Keep your elbows tucked in and lower the bar to forehead level and back up to locked arms. Make sure your elbows don’t flare out and try to keep your humerus angle constant throughout the lift. Start out by doing 3 sets of 12 repetitions.

The Best and Worst Foods a Man Can Eat

BAGELS There are two sides to every bagel, and each of them represents one portion. Keep that in mind, and it's OK to indulge your carb cravings. Unless you work out in the morning. In that case, eat both halves to refill depleted energy stores. Rating: B

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.

The Drive to Train

Another important way I keep myself motivated is by setting goals. It’s easy to become overwhelmed by how far you think you need to go and then talk yourself out of even getting started. Every journey starts with a first step, but each journey also must have a destination. So to work through this, the best way to start is by setting easily attainable short term goals. I set daily goals like sticking to my diet and getting all my meals in. Achieving small goals like this provides positive reinforcement on a daily or weekly basis, helping to motivate you on your way to reaching your long-term goals.

The Best Jump-Rope Workout

Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout . They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.

10 Foods That Will Keep You Hydrated

Dehydration can lead to a whole host of problems, from chronic fatigue to decreased sports performance, and failure to be properly hydrated is a subtle yet powerful, easily preventable problem. To figure out your hydration level, weigh yourself before and after your workout and figure out how much “sweat weight” you lost by exercising. Prior to your next workout, be sure to drink that amount of water, adding in these 10 hydrating foods as extra fuel.

5 Things You Should Never Say to a Woman in Bed

2. “My ex used to love it when I...” All women are different, so don’t lean heavily on past experiences—and definitely don’t discuss it. “Besides, who’s to say that the previous women didn’t fake their pleasure just to get you to finish quicker?” Levine says. ZING! Aside from that, Sexologist Gloria Brame , Ph.D. points out that “talking about your prior sexual encounters can drive a woman completely crazy—and not in a good way. She doesn’t need to hear about it, and if you bring it up, she’ll feel threatened and jealous. For a lot of women, that’s a dealbreaker.” Also avoid: “Let’s try this position that I did one time with...”

25 Ways to Get a Ripped Summer Body

It's all here: how to set up a workout program, a diet , exercises you should do, ways to boost your intensity and metabolism, foods you must eat, and when to consume them for the best results. We've taken years of science and experimentation, culled from some of the brightest minds in the fitness game, and condensed it all into 25 ways you can get ripped to shreds. Fast.

6 Sleep Tips For Weightlifters

So how much sack time should you be getting? There’s no hard-and-fast rule; aim for seven to eight hours per night. And despite certain sleep issues like sleep apnea requiring a polysomnogram to detect—polysomnogram is the fancy word for sleep study—others can be corrected with simple tweaks like these …

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“ @people : But first, let him take a selfie! The Rock has set the world record for most selfies in 3 minutes  ” really

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

Baito Abbaspour's Leg Annihilation

What really stands out about Baito Abbaspour, is what he stands up on—his legs. The mass, separation, and detail of Abbaspour’s lower body are mind-boggling. Deep separations run up and down his quads, including pronounced splits in the middle of his vastus intermedius (the meaty muscle running the length of one’s thigh when viewed from the front). His vastus lateralis (the outer thigh muscle) looks like it was slapped onto the side of his leg by an overzealous sculptor. From the rear the crazy train continues: shredded glutes over gnarly, hanging hamstrings. Here’s how he does it.

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Exercise balls and stability disks: Do they actually help athletes? The answer: …

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Week 2 Off Season Training-Chad Wesley

Chad Wesley Smith taking you day by day through Week 2 of his off-season training cycle. Check out Week 1's recap... Use JTS for 10% off and Free Shipping from Learn more at Shop JTS gear at Checkout my online coaching at Read my books at Go in depth at

8 Things You Should Never Do During a Workout

You were able to hit the sack nice and early and got a solid eight hours of sleep , allowing you to awaken rested, refreshed and energetic. You planned out and executed every meal perfectly, eating each right on time, confident that you have consumed optimal amounts of complete protein, high quality carbs and healthy fats. As you walk through the gym doors you can sense that your pre-workout supplement is kicking in, as a powerful feeling of focus, strength, and “singleness of purpose” overtakes your mind and body. You put your gym bag in the locker and are now more than ready to wage all-out war on the weights! Will this be the best workout of your life? Well, that depends…will you manage to avoid these pitfalls while training?

The Best Machine Exercises

A popular debate is the machines vs. free weights topic - fighting over which is better for adding slabs of new muscle mass . Well, lets end that discussion right now, because the truth is that both free weights and machines have their advantage and disadvantages. In fact, the strengths of one can be said to be the weaknesses of the other – and vice versa. However, without getting too far into science, biomechanics and physiology I can assure you that a proper balance of free weights (defined as BB’s and DB’s) and machines (plate loaded, selectorized, cable) will pave the quickest path to building the physique you are after – not just one or the other alone.

Lifting 101 for Strength & Size

When using rest periods of 90-120 seconds, you will be able to cruise through this workout in 15 minutes or less, enabling you to cover two muscle groups in one day. This allows you to get a great pump and 101 solid reps per muscle group. This workout can be the perfect start of your journey for more strength and size without having to spend hours in the gym.

Slideboard Workout: Build Muscle & Torch Fat

Place one foot on a slideboard or one foot on a Valslide. Squat and push your sliding leg directly out to the side while squatting down on your stationary leg. On your stationary leg, focus on sitting backward with your weight on your heel, keeping your chest tall, and keeping a neutral arch in your lower back.

The American Ninja Warrior Workout Routine

Based on the wild Japanese competition show Sasuke, ANW runs its participants through diabolical gantlets of obstacles, with the final course proving so difficult that no one has ever finished. But an American couple has its sights set on history this year. Competitors Brent Steffensen and Kacy Catanzaro,  who happen to be boyfriend and girlfriend, have pushed the ANW boundaries: Steffensen is the first  American to conquer the Ultimate Cliffhanger (in which competitors must traverse ledges with their fingertips), and Catanzaro is the first woman to reach the finals. Their quest for history has them training virtually nonstop.

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Warnings: For adult use only. Do not use if pregnant or nursing. Do not use if you have had a myocardial infarction (heart attack). Inhalation may amplify the inflammatory airway response in people with asthma. Consult a medical doctor before starting a diet or exercise program or if you are taking any medication(s). One serving of this product contains up to as much caffeine as 2 cups of coffee. Caffeine sensitive individuals may experience the following symptoms, including (but not limited to) restlessness, nervousness, tremors, headache, anxiety, palpitations, increased heart rate, or difficulty sleeping. Do not combine with other sources of caffeine or stimulants. Some individuals may experience a harmless tingling sensation from the concentrated performance dose of beta-alanine. KEEP OUT OF REACH OF CHILDREN.

The Punch You Have to Make This Weekend

Whether you are hosting guests this weekend or hitting a buddy’s barbecue, forego the expected 12-pack and treat your friends to this boozy and decadent Daniel Webster’s Punch from restaurateur Danny Meyer’s newest NYC watering hole, Porchlight. Porchlight’s spin on this classic concoction is an unexpected marriage of several spirits mixed with red wine, Oloroso sherry, and black tea. An oleo-saccharum—a combination of citrus juice and sugar that is considered a key ingredient in any good, authentic punch—anchors the drink. The result is a rich, well-balanced cocktail that dovetails with almost anything that rolls off the grill, especially rich meat such as lamb, steaks, and burgers. “There is a bit of prep work here, but it beats cranking out cocktails all night,” says Porchlight general manager, Mike Shain. “Just put it out in a pitcher with ice on the side and enjoy a nice evening with your friends. But a word of caution, this stuff is potent, so make sure you keep some water around.” So drink well and be safe this Memorial day weekend, good people, and don’t forget to raise a glass to our veterans and troops.

The Lightening Deadlift

The lightning deadlift was inspired by the late Bob Peoples of Tennessee, the first man to deadlift over 700 pounds. Bob would lift a weight out of a jack at lockout height. He would then lower the weight to the floor and lift it back up, taking advantage of the stretch reflex. I’m not sure if Bob knew why it worked, but he knew it did. Thanks for the inspiration, Mr. People’s!

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