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1
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.

2
50 Bodybuilding Questions Answered by Ben Pakulski

http://tinyurl.com/kf4p8eo - 50 Bodybuilding Questions Answered by Ben Pakulski - If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here http://tinyurl.com/kf4p8eo - For Students Of IFBB Pro Ben Pakulski Where Savvy Men and Women Come To Build Muscle FAST Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

3
Sagittarius Horoscope for Sunday, May 24, 2015

Sunday, May 24, 2015 - Your over-the-top optimism could hijack your day if you actually believe that anything is possible. Fortunately, you can have an inspirational impact on others, but you may lose your effectiveness if you are unrealistically enthusiastic. You feel extremely adventurous and lean toward taking a risk, especially if it involves an impulsive attraction. However, try not to confuse anyone with that twinkle in your eyes unless you know exactly what you're getting into today. Once you are honest about your intentions, the sky is the limit.

4
Pauline Nordin

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5
The Mesomorph Dilemma

Even those who are genetically blessed stand to lose it all without proper upkeep. Here’s a look at the tortured lives of the lean and well-muscled.

6
Rest Periods Between Sets

Are long or short rest periods best for growth?

7
Save Your Joints

Intense training can cause significant strain on ligaments and tendons, leading to inflammation and degeneration. Manage pain and stay in the gym with our doctor’s advice.

8
Arnold Schwarzenegger's 12 Rules for Success

HE KNEW A STRONG AND KNOWLEDGEABLE PARTNER COULD ASSIST AND MOTIVATE HIM. SO HE TEAMED WITH POWERHOUSE FRANCO COLUMBU FOR WORKOUTS. ARNOLD LATER APPLIED THIS SUCCESS SECRET TO BUSINESS.

9
Train Your Abs for Maximum Definition

Do you need to do a ton of reps to get results?

10
25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

11
The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

12
Bust Out Bigger Guns With the Incline Biceps Curl

Flexor incline dumbbell curls are designed to completely isolate the biceps muscles. Another good thing about this dumbbell exercise is that the incline puts an isolation emphasis on the bicep brachii. Because of the angle, you can really notice an increase in the peak of your bicep brachii short and long head.

13
6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

14
Lower Body Dumbbell Demolition

The following three exercises are performed in a giant set; we will do a set of five reps, a set of 15 reps and a set of 40 reps, without rest between sets. Furthermore, there is no rest between giant sets. This means you will be doing 120 reps in a row with no rest.

15
The Dumbbell Leg Thrasher

Hammer your legs while torching fat at the same time with this intense lower-body circuit.

16
Bigger Arms in 5 (Unconventional) Moves

If you have been doing the  same ol’ same ol’  for your biceps and they just don’t seem to respond the way you want, it may be time to mix things up a little and  recharge your biceps  with a new spark. And if they have responded with some growth, you are in a prime position for some additional specialization. The biceps two heads can be emphasized – but not entirely isolated – by making a few simple tweaks to your wrist and arm angles.

17
Carb Loading: Find the Formula For You

When it comes to contest prep, one of the trickiest aspects is the carb-loading process

18
Rope-Based Conditioning

Dave Hunt is the President of Crossrope and the creator of the Crossrope Jump Rope System. As a former member of the U.S. Naval Academy track and field team, he pursued his passion for fitness and jumping. He now continues these pursuits through jump rope instruction and the continued development of training methods surrounding the Patent Pending interchangeable jump rope system.

19
Get Psyched to Lift Big

In addition to this, another factor that affects your optimal arousal level is your technical proficiency in the task. A novice lifter cannot get as aroused as a seasoned veteran and still hope to have success. As we get more and more reps doing a lift with good technique it becomes ingrained in our motor pattern. There comes a point where we can stop “thinking” when we lift, our body just knows what to do. Once this point is reached, the optimal arousal curve can be moved further to the right.

20
Fasted Training = More Anabolic?

New research shows that it may be better to train fasted.

21
Explode, Load & Hold for a Full-Body Bruising

Explode >> Training explosively (after a good, general warm-up) early in your workout is highly beneficial for multiple reasons. First, explosive movement excites your central nervous system, making it function at a higher level for everything that is to follow. Secondly, power-focused moves mainly use fast-twitch muscle fiber – those that are most prone to growth. If you look at the bodies of elite sprinters, whose routines include sprints, plyometrics and Olympic lifts, you’ll get a sense for what this type of training can offer. Also, performing explosive movements first, can actually enhance performance on the exercises that follow.

22
6 Alternative Protein Recipes for Packing on More Muscle

Your protein palate shouldn't be limited to chicken and beef. Pork, bison -- and even ostrich -- are all lean sources of muscle-building protein, loaded with nutrients you might not be getting. Check out the two healhty ways to prepare each meat.

23
6 Myths of Vegetarian Bodybuilding

Whether you’ve been a lifelong vegetarian or just recently started phasing meat out of your meals, you’ve probably been confronted with some misconceptions about your diet choices. Society and culture have led us to believe that we need to eat meat in order to grow big and strong.

24
The Power of Yoga

If you’re a world class athlete or have even graced the pages of M&F – there is no doubt you should be practicing yoga 2-3 times a week, not as a workout per say (even though it is) but as a counter to the stress that heavy training places on the joints, muscles and spine. Easy? Hell no. Some of the postures will have you trembling like you’re 6 inches from locking out a 600 pound dead lift. Yoga will teach you how to control your body like a dancer, giving you the ability to better display stability and grace, whether in front of the judges or just lifting weights in your local gym.

25
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26
T NATION on Twitter

Traditional Bulgarian training works, if you're a full-time athlete. The regular guy version: https://www.t-nation.com/workouts/bulgarian-training-simplified … pic.twitter.com/dyFEwkHaye

27
7 Health Benefits of Dark Chocolate

The frequent consumption of small quantities of dark chocolate is linked to lower BMI, according to a study published in the Journal Internal Medicine. Chocolate consumption frequency (via a questionnaire) and BMI (weight divided by height in meters squared) were analyzed among 1,018 men and women aged 20 to 85. Mood, activity per 7-day period, fruit and vegetable intake and saturated fat intake were considered and factored into the researchers analysis as well. All in all, the correlation between chocolate consumption and low BMI upheld. The mean age of subjects was 57, of which 68 percent were male, with a BMI of 28 who ate dark chocolate two times per week and exercised about 3.5 times per week. 

28
4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

29
Why Your Groin Hurts When You Squat

(And for more ways to stay mobile and injury free, check out the 8 Exercises You Should Do Before Every Workout . ) 1. Stand up Get your hip joints out of a 90-degree angle whenever possible. Do it:  Don’t sit in a chair all day. Stand at work. Take walking breaks. Sit cross-legged on the floor—a position that is healthier for the joint and takes it out of a 90-degree angle—when watching television instead of on the couch. Just stand up. 2. Hit reset Starrett has his athletes do this posterior hip mobilization drill for a couple of minutes before they squat. It uses resistance to realign the femur back into the socket. Do it: Secure a looped resistance band around a stable object—like a squat rack—about mid-shin height. Get on all fours, your body perpendicular to and about two feet away from the anchor point. Place the band around the quad closest to the anchor. Straighten your other leg behind you so your knee and foot rest on the floor. Now bend the leg with the band so your foot is in front of your opposite knee. Oscillate your hips back and forth against the band’s pull.

30
Five Workouts That Build Muscle and Mass Fast

Your no-nonsense sessions to total-body strength and muscular size.

31
Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

32
7 Advantages of Dumbbell Training

Let’s lose the mindset of waving around three-pound dumbbells, shaking your keister to some dance music and calling that serious training. Dumbbell training has many advantages over barbell training. The great Benjamin Franklin, in letters to his son, wrote that, “I live temperately, drink no wine, and use daily the exercise of the dumbbell.” Serious strength and mass goals can be achieved by training with dumbbells. I will even say that to fully maximize strength and hypertrophy , dumbbell training must play at least a partial role in one’s training regimen. Let’s take a look at seven advantages dumbbells have over the almighty barbell.

33
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

34
Gear Up For Summer Giveaway - Bodybuilding.com

Enter our Gear Up For Summer Giveaway and you'll be set for the season with cool and comfortable active wear, abs-friendly foods, and fresh new workout accessories!

35
Attack of the Gym Germs

The tip is to wash your hands frequently or use hand sanitizer, according to Rubino, in order to eliminate bacteria and viruses on your hands before you go on with your day. It’s not always that easy, of course. “Let’s face it, when you’re working out at the gym, you don’t want to be running to the bathroom every time you finish using a machine; you want to get your workout done,” says Rubino. “So just being aware that your hands touched something that might have previously picked up some germs is important. Keep your hands away from your face. If you’re drinking from a bottle, make sure your hands are away from the area you put your mouth on. It sounds simple, but you always have to be conscious about this stuff.”

36
Eduardo Correa's Bodybuilding Lessons

Futebol—aka soccer—is not just the national sport of Brazil— it’s the national obsession. The youngest of two boys, Brazilian native Eduardo Correa excelled at soccer and earned his way onto a prestigious teenage team. When he began toiling with weights to improve his futebol fitness, he realized quickly he liked barbells more than checkered balls. Naturally strong, he competed as a powerlifter. And, when his rapidly expanding musculature slowed his quickness, he gave up the soccer pitch for the gym. At 19, he entered and won his first bodybuilding contest, and his future came into focus.

37
The 20 Best Forearm Exercises of All Time

Training your forearms serve two main purposes: increasing strength in other exercises (such as the deadlift) and making your upper body more symmetrical. Failing to train forearms results in less  grip strength and for some people, simply put, skinny-looking arms. Target this highly important body part with these 20 forearm exercises. 

38
GuinnessWorldRecords 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
6 Reasons You Still Have a Gut

Assuming you’re not eating your meals from a trough, you’re selective about what foods you consume, and you’re exercising consistently, you might be perplexed as to why the inner tube around your waistline won’t disappear. Unfortunately, the answer isn’t always cut and dry. While you’ll need to do some investigative work, we have ideas that’ll help you solve the mysterious case of the inflated spare tire.

40
14 Smoothie Super-Boosters

These Brazilian super-boosters are now commonly found in the frozen section of health food stores. The berries are packed with anthocyanins and flavonoids, which are powerful antioxidants that may help aid in the prevention of cancer and the boosting of skin health. Consuming berries like açai may help fight aging by fighting free radicals (unstable atoms that can damage cells) in the body. Açai berries may also reduce cholesterol and blood pressure, thanks to their plant sterols, and may improve weight loss due to their high fiber content. These berries are delicious in your A.M. smoothies and best paired with coconut water and spinach.  3 Green Juice Recipes That Pack a Punch>>>

41
The Breakdown Training Protocol

Bodybuilding circles encompass two vocal groups: one that advocates high reps and lighter weight, and another that asserts, “Go heavy or go home.” The high-rep group seems to worship the almighty pump, while the heavy trainers seem to view the pump as temporary satisfaction for hedonistic mirror monkeys. Like most things in life, things are not black or white. But this isn’t dating, so there is no reason you have to be exclusive. To maximally develop a muscle a holistic approach is required. This means high reps, low reps, heavy and light weight. Science Speaks A recent study out of Japan showed that when a back-off set of 20 reps was added to a regimen of 5 sets of 5 reps, muscle hypertrophy gains were 8% greater than with a stand-alone 5x5 regimen. Increased strength gains were also noted. Another recent study showed that muscle hypertrophy gains from a powerlifting and bodybuilding regimen were virtually identical. In other words, you need to mix it up to make gains. The Wisdom of Fred Hatfield My mentor, Dr. Fred Hatfield, aka “Dr.

42
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43 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1191/Ten_Simple_Rules_for_Balancing_Cortisol_to_Get_Lea.aspx

During exercise is a time that you want cortisol to be elevated because it will improve fat burning and reduce pain. When you start working out, cortisol and energizing hormones like the adrenaline hormones and growth hormone (GH) are released in order to free fat stores so the body can use them for energy. Insulin, a storage hormone, will be lower at this time.

44
Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

45
The Ultimate Body Recomposition Circuit Training Workout

Just because you’re training in a circuit doesn’t mean you’re training light. In fact, machines allow you train heavy and safely without the use of a spotter, which leads to greater gains in strength and size. But this protocol will also help you in the metabolism department. Research shows that shorter rest periods between heavy sets helped lifters burn 50 percent more calories during the workout than those who rested three minutes. So go big and go brisk for max results. All you have to do is adjust the resistance accordingly.

46
Ask Men's Fitness: What's the Best Way to Make Her Orgasm Quickly?

If you want her to come fast, it’s important to put her on top so she can control the speed and angle of the intercourse. Though it may be tempting for you to try extra humping from underneath, don’t do it. That will just screw up her tempo. So fight those urges and stay still and try to make sure she’s able to get good leverage. But you’re not entirely still. you have hands—so use them. Grab onto her butt or back, or hold onto the back of her head in a sensual way. And if you’re sitting upright, you’ll get bonus points for kissing her neck and whispering how sexy she is in her ear.

47
Never Squat Again: Single-Leg Training for Serious Strength

Turns out, training one leg at a time can be just as effective and provide an alternate path to stronger, more athletic legs. Just last year, a study in the International Journal of Exercise Science compared muscle activity in the back squat, split squat (both legs on the floor and a split stance), and Bulgarian split squat (rear foot elevated). There was no significant difference in the amount of muscle activated by the three exercises, except that the Bulgarian split squat worked more of the hamstrings—meaning, Bulgarian split squats can be a useful alternative to barbell squatting.

48
The Two-Move Shoulder Workout

The reasons to develop big, broad shoulders are twofold. On one hand, big shoulders complete an athletic look and may even make your waist appear slimmer. On the other hand, every competitive sport, especially during block situations in football, requires shoulder strength to some extent.

49
The 9 Most Dangerous Summer Foods

Comfort food is more of a winter month thing. You crave that mac and cheese or deep dish pizza when you’re freezing and it’s snowing outside—and you know you can hide your gut under layers (and more layers) of clothing. As we transition into spring and—finally!—summer, we cut most of the crap in favor of lighter fare: white wine, light beer, fresh spring veggies… But, not all foods popular in the warmer months are safe. In fact, some of the most popular summer foods are seriously dangerous—for your diet at least (and for your health in the case of number 8.) There are the obvious ones—ice cream, frozen cocktails—but there are also some surprisingly sinful summer munchies on this list. Read on to learn which foods to avoid—and, for some, how to enjoy them without wrecking your six pack. 15 Comfort Food Fixes >>>  

50
8 Fat-Burning Water Sports That Will Torch Calories All-Summer Long

The wonderful thing about summer is you don’t have to hole up in the gym in order to get a solid workout. And it's also not just about running and cycling —you can grab your buddies, pile in your car, and head to the ocean (or lake) for a day’s worth of fat-burning fun. This infographic from NowSourcing , an infographic Design Agency, and Backyard Ocean  details how many calories a 150-pound man can burn in 60 minutes, plus the health and fitness benefits unique to each water sport. Swimming, for instance, burns 714 calories, lowers cholesterol, and works both your upper and lower body. Did you know water jogging burns 476 calories? Or that water polo torches 660? Read on to find out how other water sports like surfing and kayaking stack up—you may be surprised.

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