Top News
T NATION on Twitter

Going through a hard time? That's exactly when successful lifters train. Info: …

Shoulder and Back Attack

Wilmore’s back training focuses mainly on movements for thickness, since he feels he has more than enough width at this point. “Early in my training, I did plenty of chins and wide-grip lat pulldowns,” Wilmore remembers. “I still do those movements, but they take second billing to free-weight rowing exercises. The more mass and thickness you have in your back, the deeper the separation and detail once you diet down. That adds a three-dimensional quality to it.”

Get the Perfect Summer Physique

Clean up your training and nutrition regimen this spring to make sure you've got the beach body of your dreams come summer.

Gain 10 Pounds in a Month: Food Selection

Sure, going to McDonald’s and scarfing down two Big Macs, large fries and a Coke on a regular basis will help you gain weight—but it’ll be the wrong kind of weight. Building quality muscle minus a protruding belly takes a well-formed plan, one that has you eating the right types of foods at the correct times and in optimal proportions. It might seem complicated, but we’ll break it all down for you, nice and simple. Then all you’ll have to do is train, eat and track your results in the mirror.

7 Exercises to Work Your Legs to Exhaustion

For a leg-training workout to be productive it has to be an intense and brutal session—except for a few genetic anomalies, there is no way around it. Your legs are made up of the largest muscles in your body so you gotta train heavy! Ronnie Coleman did reps with 800 pounds in the squat.

T NATION on Twitter

5 important lessons from guys who are bigger and stronger than you: …

Leg Extensions for Bigger Better Quads

Researchers from the University of Miami (Coral Gables, Florida) tested the muscle activity of the quad muscles through different ranges of motion during leg extensions. For reference, when you do a leg extension, you start with your knees bent at about 90 degrees and finish with your legs fully extended at 180 degrees. The Miami researchers found that when the subjects performed the leg extension in the middle of the ROM (about 120-150 degrees), the vastus lateralis received the majority of the focus; in the last 30 degrees of the ROM (about 150-180 degrees), the vastus medialis was the major focus. So, for better outer-quad sweep, start leg extensions by doing two or three sets through just the first half of the ROM and finish with two or three sets at full ROM. To develop bigger teardrops, start leg extensions with two or three sets going through just the top half of the ROM, and then finish with two or three sets at full ROM.

Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Any competitions from Arnold are from a third party and not Represent. This offer is from sources believed to be reliable, but is in no way guaranteed. Represent bears no responsibility for the accuracy, legality, or content of third party offers, nor for that of subsequent offers in social media accounts linked to the third party. Represent does not coordinate the fulfilment of any third party offer and in no way exercises control of the same. In no event should the content of this third party offer be construed as an express or implied promise or guarantee by or from Represent, or any of its officers, directors, employees, affiliates or other agents.

9 - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet - The Motivational Gym Shop Your cart (0)

10 (@cutandjacked) • Instagram photos and videos

Top 5 Forearm Training Mistakes

The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.

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

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

Tip: Find Out If You're Insulin Sensitive - Biotest

After going at least 24 hours without exercise (do this test after a day off from training), you'll wake up in the morning – fasted at least 12 hours – and take a blood sample from your finger tip. Write down this number. Then drink your glucose beverage and continue to take blood samples at 15, 30, 60, 90, and 120 minutes. Record all the numbers at each time point. Here's a little chart of what you should expect:

T NATION on Twitter

10 things you better be able to do as a serious gym-goer: …

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

Creatine: Scam or Staple? | T Nation

4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

C4 by Cellucor at - Best Prices on C4!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Do not use for more than 8 weeks. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medications, including but not limited to MAOI inhibitors, antidepressants, asprin, nonsteroidal anti-inflammatory drugs or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue use 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use if safety seal is broken or missing. NOTE: Please do not use in combination with other dietary supplements, pharmaceuticals, foods that are considered to be stimulants.

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

Molly C. Quinn 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

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

The Best Bodyweight Exercises for Your Chest

If you're looking to make your pecs pop, you probably think you need a barbell or, at least, some heavy dumbbells. But, that's not just not the case. There are plenty of great moves you can do without any equipment at all—and some that can be done using your own bodyweight and a TRX or band. While these exercises are great for attacking your chest—the pectorals major and minor—they'll also help get your deltoids, triceps, abs, and more muscles in on the action.  In other words, the following moves, courtesy of Andia Winslow , Professional Athlete, Sports Performance Coach, and Founder of Winslow Way Conditioning, will help you get that chest you'll want to show off on the beach this summer—and carve the rest of your body. Combine them for the ultimate Chest Day bodyweight workout. Or, sprinkle a few in to your total body routine.

8 Mistakes Men Make With Diets - Biotest

Get divorced. No, not really, but imagine that you are getting divorced. Jolt yourself out of married-guy, dad-bod complacency. That's right, pretend that after all these years you're back on the market and if you're lucky, new eyes are going to be seeing you naked. Maybe younger, sportier eyes. And she expects you to go rock climbing with her. Still happy with the body your dietary choices have provided for you? Probably not. You might adjust your training, but you'll definitely feel compelled to clean up your diet.

4 Supplements to Keep the Muscle, Lose the Fat

Sixty-one percent of your skeletal muscle contains the amino acid glutamine. After a strenuous workout, levels of it will significantly drop. This amino acid is crucial in maintaining muscle mass and fostering muscle protein synthesis. As for fat loss purposes, glutamine can offset fat storage, making it a beneficial supplement for weight loss. Let’s not also forget that as we get older, levels of human growth hormone (HGH) start to decrease. Well, glutamine increases your body’s ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle.

T NATION on Twitter

How a couple of puny bands can help you build a much bigger and stronger chest: …

Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

Instagram photo by Pauline Nordin • Jun 12, 2016 at 4:00pm UTC

Sagittarius Horoscope for Friday, May 20, 2016

Friday, May 20, 2016 - You may be overly sensitive to the cosmic tides these days; progress is too slow for your taste now that Mars and Saturn are backpedaling in your sign. However, the emphasis could be on someone else while the Gemini Sun sheds light on your 7th House of Partnerships, setting up a dilemma between your internal and external worlds. Consider ways to express your own needs while still honoring the most significant relationships in your life. Being true to yourself doesn't mean that you must ignore everyone else.

Hidetada Yamagishi 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

dustin eberle 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

T NATION on Twitter

Wake your ass up, get focused, and get to the gym. Our favorite coffee alternative: …

The Ultimate Grip Strength Workout

“Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps,” says Jedd Johnson, strength coach and co-founder of "This translates to better results in the gym."

Dispelling the Dumbest Protein Myths | T Nation

Heaney stated, "Analysis of the diets of hunter-gatherer societies, and nitrogen isotope ratios of fossil bone collagen, indicate that human physiology evolved in the context of diets with high amounts of animal protein. Although caution has been urged in the interpretation of such analyses, it remains true that there is certainly no evidence that primitive humans had low intakes of either total protein or animal protein. That, coupled with the generally very robust skeletons of our hominid forbears, makes it difficult to sustain a case, either evidential or deductive, for overall skeletal harm related either to protein intake or to animal protein. Indeed, the balance of the evidence seems to indicate the opposite."

Trick Out Some Killer Triceps

This is a great move, but typically you need a partner to place weight across your lap. If you don’t have a partner, sit on one bench and set the weight across your lap, then put your hands in position. Next, place one foot at a time on the opposite bench before you press upward onto your hands and move your glutes off the bench. At the end of the set, sit back up on the bench and remove one foot at a time from the opposite bench.

T NATION on Twitter

BFR: Popular with bodybuilders, this method can also be used if you're rehabbing. Info: …

10 Bodybuilding Beasts

They look great because they work hard. If you have aesthetic goals, follow their lead!

Lose Weight and Build Muscle with this Bodyweight Workout

It's summer and you're probably traveling and partying and may find yourself far from a gym at times. So, here’s a quick workout you can do wherever you may be. No equipment necessary.

Frank Zane's Top Tips for a Classic V-Taper

If there's one man who understands the aesthetics of bodybuilding better than anyone else, it's Frank Zane. The three-time Mr. Olympia is still considered the gold standard of aesthetic appeal with his trademark small waist and dramatic V-taper of well-developed lats, shoulders, pecs, and a deeply carved serratus.

The Fat-Busting Superset Workout

We won’t sugar-coat it: This week is downright hairy. In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given bodypart done consecutively, similar to a superset or triset. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same.

Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

Instagram photo by Flex Lewis™ • Jun 12, 2016 at 7:24pm UTC


Shaa Wasmund MBE was recently named by The Sunday Times as one of the Top 20 Most Influential Entrepreneurs in the UK. She is an international best selling author and award winning businesswoman. Her first book, Stop Talking, Start Doing was the #1 Best Selling Business Book in the UK for 14 months in a row, breaking all records. In 2015 she received an MBE (Member of The British Empire) Award from the Queen for her “services to business and entrepreneurship”.

10 Most Stylish Sunglasses for Men: Summer 2016 Edition

The key to pulling it off, though, is keeping up with the trends and making sure you’re sporting the coolest up-to-the-minute pairs on the market. And for this season, it’s all about getting your hands on the edgy brow bar style, the urbane circular silhouette, and the retro-hued lenses (to name a few of the hottest trends right now). So we did the work for you by combing through a slew of sunglass brands and narrowing their best options down to 10 of the most  stylish ones out there for men. 


The Clean, Lean Muscle Meal Plan

Bulking up and cutting down sucks. It's time-consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training day s and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant bodyfat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.

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

Muscle-Building Iced Vanilla Latte Recipe

Get an energy boost with your protein fix with this delicious vanilla latte shake.

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.

Spring Sports Nutrition Guide: Pre-Workouts

Get into beast mode to take on the toughest training challenges with these premium, pre-workout supps.

51 Can You Get Rid of Loose Skin After Major Weight Loss?
52 8 Vegetarian Recipes for Weightlifters
53 M&F Shakedown
54 What Is a Superset and Why Should I Do It?
55 BSN N.O.-Xplode XE Edge at - Best Prices on N.O.-Xplode XE Edge!
56 Father's Day Gift Guide 2016: For the Foodie Dad
57 Bodyweight Only Program
58 5 Ways to Upgrade Your Workout
59 5 Ways to Get Your Ex Back—Without Looking Desperate
60 Father's Day Gift Guide 2016: For the New Dad
61 5 Worst Things for Building Bigger Calves
62 10 Best Foods to Help Skinny Guys Gain Muscle
63 Instagram photo by Mr. Olympia Official Instagram • Jun 12, 2016 at 1:04am UTC
64 10 Power Foods for Size & Strength
65 3-Day Ab Workout for a Shredded Six-Pack
66 Snack Smart with this Protein-Packed Salad
67 T NATION on Twitter
68 The 5 Worst Things to Do if You Want to Build Stronger Legs
69 Pauline Nordin on Twitter
70 Twitter Video
72 on Twitter
73 Hidetada Yamagishi on Twitter
74 PHIL HEATH on Twitter
75 Flex Lewis Classic on Twitter
76 Ryan Quigley on Twitter
77 How to Tell You're Not a Weight Training Beginner Anymore
78 wayne scott on Twitter
79 Instagram photo by Flex Lewis™ • Jun 13, 2016 at 1:01am UTC
80 Matthew Laveric on Twitter
81 BSN Europe on Twitter
82 Instagram photo by Lance Keys • Jun 12, 2016 at 8:30pm UTC
83 Preston Craig on Twitter
84 Youth Athlete Strength & Conditioning Safety
85 Kai Greene on Twitter
86 Instagram photo by Shawn Ray • Jun 12, 2016 at 9:21am UTC
87 Flex Lewis on Twitter
88 Rob Sulaver on Twitter
89 Hidetada Yamagishi on Twitter
90 Instagram photo by Shawn Ray • Jun 12, 2016 at 1:37am UTC
91 Terry Crews x CT Fletcher : What Makes a Man into a Monster !
92 Tara Holt on Twitter