Top Videos
Ray Williams Sets New World Record With 938-Pound Squat

The strongman gave one hell of an effort and joined the 1000 kg club.

Train with Kai Greene

Train with Kai: Steven Whang, Part 1 - Warmup, Abs, Stretching and Philosophy (Director's Cut)

Who Do You Want to Be In Life?

Inspirational words from Arnold Schwarzenegger

Fitness 360: Raynor Whitcombe, Samoan Strength -

BodySpace spokesmodel Raynor Whitcombe wants to inspire his fellow Samoans—and the world—to live fit. Read his story and get his full fitness plan!

Watch This: Astronaut Makes Tacos in Space

Take any mundane daily activity—like making coffee or using the bathroom—do it in space, and it instantly becomes an awe-inspiring act of badassery. And thanks to Samantha Cristoforetti, a social-media-savvy Italian astronaut who returned to Earth last week after 199 days in space, we've gotten a glimpse into what it's like to do these things aboard the International Space Station.

[View All Videos]

Top News
The strongest man on earth... ever - Dan Kovacs Part 2- Squat

Subscribe for my weekly videos! Dan Kovacs crushes 760lb in squats in preparation to break the all time total meet super raw record. Dan Kovacs will attempt the become the strongest man to ever walk this earth on Sunday Nov. 17th 2013. Dan holds the 308lb super raw total meet record of 2202 and will attempt to break the all time record of 2298lb that has stood for 39 years, Super Raw is a division of powerlifting that allows only a belt, no suit, wraps straps or sleeves, just you and the weights. Dan's goal is a total meet number of 2,300lbs. Good Luck Dan! Video footage courtesy of Exercise Warehouse in Pittsburgh, PA. Follow me: Get all of my products here Need gym equipment? - Check out the rest of my videos - Subscribe to receive new videos in your feed -

Exclusive: Arnold Schwarzenegger voices Waze as the Terminator

Exclusive: Arnold Schwarzenegger voices Waze as the Terminator Arnold Schwarzenegger talks exclusively about bringing his 'Terminator Genisys' voice to the Waze navigation app, a function users can select starting Monday. Check out this story on

Sagittarius Horoscope for Monday, June 15, 2015

Monday, June 15, 2015 - Intriguing people enter your life now, making it impossible to turn down an invitation to learn something new. But connections with others aren't as stable as you think while the changeable Gemini Moon illuminates your 7th House of Relationships, filling the day with one noisy interaction after another. Luckily, you're not required to discover the meaning of life today; all you need to do is soak in as much information as possible and be grateful for the experiences as they happen.

Superset Chest Annihilation Workout

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle - which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest , triceps, shoulders, and back - the muscle groups you need to develop to get a big bench - so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

Explosive Muscle Growth

New research is showing faster lifting may be better for muscle growth!

Rock Hard Challenge 2015

This year’s Rock Hard Challenge is designed to get you in the best shape of your life—in a hurry. You’ll get big, lean, and more athletic in eight weeks. You’ll transform in such a way that you won’t even recognize yourself.

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

5 Ways To Step Up Your Workouts

The only thing harder than starting a new workout program is sticking to one. But once you get into a groove and start seeing results, another problem comes into play: complacency. Becoming too comfortable with one routine — or with certain elements of a routine — can crush progress. What is required, on occasion, is a bold trek into unforgiving rep schemes and punishing yet judicious embargoes on rest. 1. Time Under Tension Major training organizations coach the importance of rep tempo. Taking four seconds to lower a weight, for example, but only two to lift it is seen as optimal for beginning lifters. Sadly, the prescriptions for rep tempo are often overlooked by guys just looking to “get ’er done” on each set. An occasional, exaggerated focus on your muscular time under tension can spur new gains because it requires far more control than the usual rep and can extend the total time of muscular work with a simple tweak.  Try It: Using a weight you can handle for a set of 12 on dumbbell overhead presses, alternate reps from side to side, keeping one dumbbell in the “down” position the entire time.

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

70 Ways to Eat for Muscle

2. DON'T OVERDOSE ON PROTEIN Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2 g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

Get That: Back Valley

You've gotten the memo—do your pull-ups for a bigger back. Let's revise that a little bit: Those pull-ups you've been doing have given you a wider back, but what about adding some thickness, detail and (most importantly) functionality to your new muscle? The "back valley" will add a third dimension to your back, which along with your "wings" will make this important muscle group more complete.

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

Sculpt Broad Shoulders With Just Your Body Weight

With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.

BodyRock - Workout With The World

BodyRock is your 24 hour fitness pal, offering daily high-intensity interval training exercises to help you reach your fitness goals. In our community we support each other as we train by sharing ideas, recipes and motivational tips that keep us on track. Fitness is a journey and each of our lives are comprised of stories that chart the ups and downs of our individual quests to reach our goals.

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. 

5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

3 Ways to Torch Fat Without Traditional Cardio

The only feeling worse than realizing you’ve just inhaled two days’ worth of calories in one holiday meal is the panic that sinks in once you calculate what it’ll take to burn it all off. But don’t think jogging is the only way to go. While it’s true that raising your heart rate for prolonged periods increases calorie burn—which in turn promotes weight loss —there’s no set rule for how it has to be done.

Posing Like A Pro Posedown Voting

Each of three (3) grand prize winners will receive a Labrada prize pack, valued at $250, consisting of a gym bag, Labrada supplements, t-shirt, cap, shaker and signed Lee Labrada 8 x 10 photo.

Bodybuilding Ain't Dead: Five Moves to Massive Biceps

Some say bodybuilding is dead. I say, f-that noise. I can't argue that multi-joint exercises don't pile on slabs of muscle fast, and CrossFit athletes aren't freaks of nature with questionable mental sanity to push themselves that hard. But at the end of the day, big arms look great, the pump feels amazing, and no one cares if you deadlifted 17 times your bodyweight to get them or not.

3 Ways to Improve Your Pushup

Yes, believe it or not, quads impact your pushups. If you have weak quads , it's hard to hold your knees in the fully extended position that a pushup requires. An inability to do this will cause the knees to fully lock out, which is great for the end of a squat. Holding those knees fully extended leads to two things: decreased blood flow to the muscles that need it (the blood sits in the legs) leading to decreased muscle activation and therefore decreased results; and raised, posteriorly tilted hips, leading to rounding of the lower back and possible disk injury. Be sure to work squats into your routine 1-2 days per week for 3-5 sets of 8-10 repetitions.

7 Must-Do Moves for A Strong, Chiseled Chest

The following pages will list the remaining pec exercises that have been proven highly effective for developing a strong, muscular, well defined chest. Let us know if you agree,  and what other chest moves you think belong on this "must-do" list.

How to Prevent 7 Common Stomach Issues During a Workout

So if burpees make you burp and running, well, gives you the runs, heed to this advice from  Marni Sumbal —a dietician who specializes in sport nutrition for triathletes and runners—on preventing the most common stomach issues during a workout. Sumbal herself is a 9x Ironman finisher, so it’s safe to say she’s had some experience battling belly bloat and indigestion during training or a race. With her easy diet and lifestyle hacks , you can be on your way to a happier stomach and an overall more enjoyable workout experience for years to come.

Beyond Quinoa: 5 Healthy Whole Grains You've Never Heard Of

You know the mainstream varieties—oats, quinoa—but what the heck is sorghum and freekeh? With the help of The Whole Grains Council , we've broken down the need-to-know info on both, plus three other healthy varietes you should add to your diet. Plus, they're all popping up in packaged snacks these days too, so we'll tell you where you can find them.

Sticking Points

In this article, we detail ways to overcome a strength plateau for a specific lift, using the bench press as our example. Let’s say you want to set a new personal best for the bench press. Workout after workout, you pyramid up to 225 for six reps, but no matter how hard you struggle, you can’t do seven on your own, nor can you get six reps with more than 225. Sometimes you can get only four or five reps, but even on your best day, six is your limit. For both neuromuscular and psychological reasons, six is your Waterloo (orWeightloo). You’ve reached a roadblock. Here are seven routes for getting around it.

T NATION on Twitter

Before your next mass phase, prime your body to put on muscle faster with less fat gain: …

8 Ways to Beat Pre-Race (or Event) Anxiety

Take three deep breaths. Your inhales should match the length of your exhale; so count to four on your inhale and four on your exhale.  Breath is an indicator of your mood and vice versa. Breathing is the only autonomous system of the body that we can control. This means that if we directly change how we breathe, we can change our mood. It also means that when our mood changes, so does our breath.  Before the start of a race or event, really focus on slow breathing. It can result in a calmer mood and mind. 

Biotest 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

Understanding Fasted Cardio and Fat Loss - Born Fitness

Research shows that if you want to really accelerate the fat burning process with cardio, you need to do it at low intensities. But it’s not just low intensity—it’s like a crawl through the desert. We’re talking about 2 hours slogging away on a slow walk, and even then it’s limited. And who has 2 hours per day just for cardio?

Giant Sets for Giant Gains

So you’ve got dough, tomato sauce, mozzarella cheese, and turkey pepperoni. The prospect of eating each individually, cold and uncooked, is not very appetizing. But stack them together and apply heat and you can bake the perfect cheat meal—pizza. This is the logic of giant sets, which combine four or more exercises into what is, in effect, one extended set. The sum is greater than the parts. “Going giant” has long been a way of upping workout intensity, but for some bodybuilders it’s more. It’s a training philosophy. For extended periods, you can cook up consistent gains by making giant sets the main dish of your routines.

Six Workouts To Fit Any Schedule

You don't have an excuse not to squeeze one in.

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

Best Daily Videos 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

10 Healthy Foods That Give You Energy

When you’re trying to keep energy levels high, one of the most important things to remember is to never skip meals. Once you go over 5 hours without food, your body starts running on empty. Hunger starts to overwhelm your senses, leading to thoughtless food choices (like hitting the nearest fast food joint or vending machine.) Instead, rely on small snacks of about 150-200 calories that can help replenish your energy at a slow-and-steady pace until it’s time for your next meal. You can incorporate these 10 picks, which have extra energy-boosting power, into your snack. Or, eat them as part of a meal on days you know you need that extra boost, as a pre-workout snack,

Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness

Inspirational article Adam. Paul’s story is great, especially for the horde of exercising adults crossing into their grown-up years. Most of us have heard that at some point is “will all fall apart.” For some people it was when they were thirty, others when they were forty, and you will hear the occasional fifty. Then you go to the gym and see a guy in his sixties in better shape than most of the guys in there. These are great examples of what we can do if we want. Good for you Paul.

10 Upper-Body Moves That Build Your Core Too

“Abs are made in the kitchen.” Yes, that’s partly true, but they’re made in the gym too — for any muscle to grow in size and density, it needs stimulus. To sculpt a ripped six-pack, you’ll need to target your abs with more than just a few plank holds and ab-wheel rollouts. Every exercise you do should engage the core so your trunk is stabilized in space.

5 Surprising Ways Condoms Make Sex Better

We all know that stress can ruin sex, but did you know that having sex without a condom creates stress? "Concern about pregnancy and contracting an STD play a role in the ability to enjoy sex, with nearly 50% of women surveyed reporting they cannot fully enjoy themselves during sex without a condom due to anxieties about these issues," says the study. "You might not realize that these feelings are weighing on you when you’re having sex, but this piece of rubber will allow you to be in the moment and focus on the activity at hand," adds Emily Morse, Ph.D, host of the Sex With Emily  podcast and cofounder of Emily & Tony . 10 Signs You're Bad in Bed and Don't Even Know It >>>

6 Ripped Vegans You Should Follow

Thompson may not have national fame, but he sure knows how to carve out a niche in instagram. Thompson, who has over 90,000 followers, has not eaten meat for thirteen years. His main reason for giving up animal meats was that he felt humans were not designed to consume animal. According to him, without machines, we wouldn’t be eating them. Thompson acted on this mindset. He started off as a vegetarian and, three years ago, he hopped aboard the vegan squad. Thompson also participates in triathalons and ironman competitions.

4 Time-Tested Workout Plans for a Summer Shred

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption) by about 14 percent, while anaerobic capacity improved by 28 percent. These effects will help you shed those extra pounds of fat, while also building lean muscle.

The T-Shirt and Tank-Top Workouts

If you want to be t-shirt and tank top ready, you have to pay attention to the details. Perform each of these workouts once per week over the next 4-weeks, and watch those “ beach muscles ” stand out like you are show ready.

The Fastest Way to Do More Pushups

If your pushup score is lower than you’d like, there’s a quick fix that will help make your upper body more powerful and explosive. Follow this pushup protocol, trying to perform each rep as fast as possible, and after 8 workouts take the test again and see how you improved.

The Too Busy Fitness Plan: How to Create a 30-Minute Workout - Born Fitness

If your progress has stalled and you need a way to ignite your workout, I have one word for you: Density. This principle focuses less on how much weight you use, and designing a simple plan that allows you to do more work in less time, and with minimal equipment.

The No-Caffeine Pre-Workout Boost - Born Fitness

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

How Often Should I Change Reps? - Born Fitness

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise. Coincidence? I think not.

The Truth About Glutamine

Recently a reader dropped a question on our message board about glutamine. Apparently, another publication downplayed the effectiveness of this supplement, saying, among other things that glutamine has no effect on energy production. Well, we appreciate you bringing this gross inaccuracy to our attention. We won't lie — we love this product and, being the training brainiacs that we are, we have a response backed by plenty more science than this other ill-informed (and perhaps biased) publication bothered to explore. ENERGY PRODUCTION Although many claim that glutamine does not improve athletic performance, there is plenty of research to show it does. In a study presented at the American College of Sports Medicine, subjects underwent an exhaustive training session and then took either glutamine, or a placebo for six days. After six days, every subject had their power measured and then performed the same exhaustive training session. Subjects who received the glutamine supplements experienced no drop-off in power from day one to day six. The placebo group was found to have a decrease in power after six days, indicating their muscles were still not fully recovered.

The Rock's Complete 'Hercules' Meal Plan

Want to build a Herculean body? Here's what Dwayne Johnson ate for 22 weeks.

Best Moves for Building Big, Nasty Traps

Take a look at any accomplished Olympic lifter and you will see the effect the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

15 Sunglasses Perfect For Summer

Aside from protecting your eyes from harsh UV rays, sunglasses can instantly enhance your style. Whether you're looking for a great pair to get you through your next workout, a stand-out pair of attention-getters, or a classic-cool style, we've found it. We identified five current trends in sunglasses: wooden frames, thin rims, bold hues, circular lenses, and performance shields. Then, we sorted through brand after brand to choose our three favorite pairs in each category.  Click through the following slides to find the trend(s) that best suit your style.

Three 'Empty-Stomach' Workouts to Aggressively Start Your Morning

You already know the key to melting off fat is being active as much as possible, and these workouts (exclusively pulled from The Shred) produce short bursts of moderate to intense work that will help speed up the fat-burning process. It’s true, 21 days is not a lot of time, but it’s doable with some extra effort. The Morning Grinder sessions from the app and book are brief, effective ways to jumpstart your metabolism each day. Here are three sample workouts; switch and swap them, but do one every morning in a fasted state—i.e., before breakfast. Is it a pain to have

Week 5 Off Season Training-Chad Wesley

Chad Wesley Smith taking you day by day through Week 4 of his off-season training cycle. Check out Week 4'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

51 T NATION on Twitter
52 John Cena Squats 595 for New Personal Record
53 Next Level: Squat vs Squat with Chains
54 Arnold on Twitter
55 Workouts include more than just lifting weights at Iron Core Athlete
56 The Late Late Show on Twitter
57 Quick Workouts for Maximum Muscle
58 Rate My Workout: Grow Massive Calves With Two Moves
59 Arm Training
60 Zach's Office Tour & POWERFUL Life / Business Tips
61 T NATION on Twitter
62 48 Delicious Protein Shake Recipes -
63 Jill Miller on Twitter
64 E on Twitter
65 Shake It Up With 8 Power-Packed Superfoods
66 Grenade .50 Caliber at
67 Store
68 on Twitter
69 Sled Drag Strength Training for Massive Quads