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

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Bodybuilding.com on Twitter

In honor of Summer @EVLsports is giving away 10 tanks daily at random to those who answer the trivia correctly! pic.twitter.com/hbvZHCzH9X

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Sagittarius Horoscope for Thursday, June 18, 2015

Thursday, June 18, 2015 - Waves of uncertainty flow through your life today, reminding you to stop running around long enough to process your unresolved emotions. But you could worry that others will question your effectiveness if you're not performing miracles at work. Fortunately, you have not lost your edge; you're just experiencing a type of personal growth that doesn't mix well with your regular extroverted style. Don't let anyone else's judgments alter your trajectory. Breaking away for meditation and contemplation can be exactly what you need now to evolve to the next level.

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Fighter Diet on Twitter

I just love IT cosmetics ! This compact spf is fantastic! I wish they'd create a... http://facebook.com/Paulinenordin/posts/844009285690101:0 … pic.twitter.com/NbREszVZdG

4
Fighter Diet on Twitter

How many times do I need to say it...... STOP eating all the "whole grain" this and that,... http://facebook.com/Paulinenordin/posts/844183922339304:0 … pic.twitter.com/d4BCKBqYkq

5
Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

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Ronnie Coleman vs. Jay Cutler

Ronnie Coleman and Jay Cutler's epic battles established their rivalry as the greatest of the past generation. But just because these two legends share 12 Sandows between them doesn't mean they shared the same training philosophies. Here we break down the differences (and similarities) of their training methods.

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9 Best Exercises You're Not Doing

Sometimes the best exercise is the one you’re not doing. And why, exactly, is such a great move not part of your training? Probably one of two reasons: a) you don’t know it exists, or b) it’s so challenging that you’d rather skip it and do something easier.

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Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

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T NATION on Twitter

Why are you competing? And should you be? This blog ruffled some tanner-stained panties: https://www.t-nation.com/blogs/why-are-you-competing … pic.twitter.com/3v442GvNKD

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On Trial: Front Barbell Shrugs vs. Behind-the-Back

For balanced traps developed from all angles, include both versions in your trap-training program. To build bigger/higher upper traps, the barbell shrug to the front is the winner. To build thicker traps and to hit the middle portion of them, the behind-the-back barbell shrug is a better choice.

11
8 Ways to Get In a Workout on a Busy Schedule

Can’t miss your favorite TV show or the big game? Instead of sitting on the couch with your favorite snack food, mix up a tasty branch chain amino acid blend and exercise during commercials. Use bands, dumbbells or your body weight and select a quick exercise circuit. Every commercial, do as many reps or exercises as you can. In a 30-minute sitcom, you can get up to 9-minutes of exercise in.

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Pre-Exhaust Yourself for Size

I’ve been told that I shouldn’t pre-exhaust to build size. But you use this technique. Why do you think pre-exhaust is effective?

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8 Great Tips for a Better Bench Press

In this "How To Bench" video, you’ll learn the perfect elbow correction, why leg drive is important for a big bench, how to setup your arch and upper back, plus a whole lot more. This video teaches you that the bench is a full body lift, not just an upper body exercise.

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6 Simple Moves for Explosive Quad Growth

Add these easy quad-busters to the mix for bigger, stronger legs.

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8 Things You Should Never Do At The Gym - Bodybuilding.com

It's been my experience it's not phone usage that stops people from asking to work in. It's some cultural thing. I rest about 60 seconds between sets. I always get up and stand kind of close to the machine, such that if someone wants to work in they would feel the need to ask if I'm still using it. I've kept an informal count in my head, and it's about 1 out of 10 times when people ask, "are you using this machine" and I say "yes but you can work in" they are willing to share. Vast majority of the time they say, "that's ok, I'll wait." I don't get it. I adjust song playlist or answer quick text all the time between sets.

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3 Exercises To Make You A Better Runner

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all. (And as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb.) With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before.

17
How to Get Your Lower Abs to Show

The best way to drop fat is to create a caloric deficit: eat fewer calories than you burn per day. Use a food journal for just a few days to track exactly how many calories you’re consuming. Then, reduce your caloric intake by 500 calories per day — that should be enough to boost your fat loss and melt the fat around your mid-section (and everywhere else, too). Every two to three weeks, measure your body fat to make sure you’re moving the right direction.

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Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

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8 Foods That'll Never Make You Fat

You have our permission to chow down on these low-calorie foods with reckless abandon.

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FLEX on Twitter

You're just a download away from a leaner, more muscular physique: http://bit.ly/1aetpPT  pic.twitter.com/i9NMKF5LHh

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Next Level Training

Follow our 8-week video series for expert advice from Sadik Hadzovic on how to raise the bar on your workouts by taking conventional exercise to the NEXT LEVEL. Push through plateaus, challenge yourself, fight boredom and see results with these NEXT LEVEL moves.

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Strong and Lean in 2015: The Workouts, Week 1-4

The following is a listing of the workouts for week's 1-4 the Strong and Lean in 2015 program.

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7 Unjustly Demonized Bodybuilding Foods

The late comedian Rodney Dangerfield gained notoriety for coining the catchphrase "I don't get no respect!" Several foods could echo Rodney’s words, in spite of having irrefutable benefits for bodybuilding athletes. Here are seven unappreciated eats that have been scorned or rejected by countless bodybuilding and fitness enthusiasts.

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8 Foods That Keep You Cool

If you want to beat the heat, skip the ice cream and reach for these in-season eats to cool down your body naturally.

25
How to Get Motivated to Work Out

If going to the gym has slowly transitioned from something you love to do into something you love to complain about doing, you’re not alone: “A lot of the athletes I work with love to work out but slowly that love of exercise can one day seem like a burden—especially if you’re not paid to do it,” says Kristen Dieffenbach, Ph.D., Co-Director of the Center for Applied Coaching and Sport Science at West Virginia University’s College of Physical Activity and Sport Sciences. Sometimes you’re tired, sick, or just plain not in the mood. But too often, we tend to associate fitness with the negative—as a means to an end: to lose weight, build a better body, or fend of disease. And even if you are being paid to be an athlete, a love of a sport can turn into something everyone dreads: work. Somewhere along the way, you can lose sight of the positives, adds Dieffenbach. And making fitness something you see as fun can help keep you moving, research finds.

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10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

27
4 Killer Moves for Bigger Quads

The barbell step-up is a great exercise for overall leg development and especially the quadriceps. To perform this lift, set up a box, bench or stack of plates to a height of 18-24”. Put a loaded Barbell on your back and step up with your right foot. Place the right foot on the bench. Stand up on the bench by extending your hip and knee of your right leg and place left foot on bench. Step down with the left leg by flexing your hip and knee on your right leg. Return to original standing position. Start the next step up with your left leg, switching between right and left between each rep. Do 6-10 reps on each leg (for a total of 12-20 reps) for 3-5 sets.

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Gluten-Free Beers You’ve Gotta Try

Whether you’re a Paleo diet devotee, a celiac disease sufferer or just up for trying something different, gluten-free beer can be a great alternative to wheat, barley, and rye-based suds—if you approach the lighter brews with the right mindset. Don’t expect a heavy malt base, but rather a crisp, cider-like beer chockfull of flavors like orange peel, green apple, and buckwheat honey. And keep in mind that tasting one gluten-free brew doesn’t mean you’ve tried them all—like their fuller bodied craft beer counterparts, they’ve all got something different going on.

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Bodybuilding.com 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

30
Event Info | Flex Lewis

Olympus Gym presents the 5th Annual Flex Lewis Classic NPC Bodybuilding Championships by BSN. WHEN: June 19-20th, 2015 WHERE: Embassy Suites 1200 Conference Center Boulevard Murfreesboro, TN 37129 (615) 890-4464 Room rate $105/night. Deadline for discounted rate is Sunday, May 17, 2015. Click here to reserve your room or call (615) 890-4464 and mention the ‘Flex Lewis Classic.” DIVISIONS: Teen Bodybuilding Teen Bikini Teen Physique Novice Bodybuilding Junior Bodybuilding Men’s Open Bodybuilding Masters Open Bodybuilding Novice Figure Open Figure Masters Figure Bikini Masters Bikini Men’s Physique Men’s Masters Physique 35+ Women’s Physique Emergency Services Crossover WEIGH IN DATE: June 19th, 2015 @ Embassy Suites 4:30 PM – 8:00 PM Class check in times are as follows: • All bodybuilding classes 4:30-5:15 • All bikini classes 5:15-6:00 • Figure and women’s physique classes 6:00-6:45 • All men’s physique classes 6:45-7:30 • Last call 7:30-8:00 (for anyone that didn’t make weight, missed weigh in time, works, etc.

31
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.

32
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

33
7 Best Moves for Crazy Obliques

Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.

34
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.

35
The 12 Teas Every Man Must Try

Rating: 7.8 This Taiwanese oolong, sometimes spelled “Dong Ding,” grows atop Tung Ting Mountain. “In oolong-producing regions, the area is limited,” says Heiss. “The tea producers there realized long ago that it is best to focus on the quality of the product rather than try to squeeze every available plant into a space or force a plant to grow to increase its yield.” All that TLC makes for a delicious result: a tea with a powerful bouquet of flowers, vanilla, and honey; creamy, nutty caramel flavor; and a lingering, slightly assertive finish. Steep the loose leaves in 180° to 190°F water in a teapot so they have room to unfurl and release their full flavor. Tasters’ comments: “Daffodils! I’d give a bouquet of this to my girlfriend. A little bitter, but not in a bad way.” “Tea doesn’t get better than this.” Buy it: teatrekker.com , $40 for 4 oz.

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Types of Fish That Cause Belly Fat | Eat This Not That

Don’t be tempted by this nutritional Mata Hari: Its exotic countenance conceals that it’s essentially french-fried sushi, or fish-and-chips without the chips. Battered with white flour and bathed in hot oil, tempura’s most common base is shrimp, although there are also healthy-sounding options like eggplant and squash. If you want to flatten your belly, avoid them all. A shrimp tempura roll can clock in at 508 calories and 21 grams of fat—nearly as much as a Big Mac. Meanwhile, the vegetable tempura at the Ra Sushi chain has an eye-popping 1,500 calories and 103 grams of fat. If you must indulge, know what’s inside the crispy coating: Certain varieties include whitefish and skate, high-toxin fish that are worth throwing back immediately.

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Hulking Workout: Markus Rühl

Achieve a maximum burn in the muscle by doing a basic free-weight exercise, and then follow it immediately with another exercise that targets the same area of the muscle (example: standing barbell curls followed by seated barbell curls).

38
5 Ways Reverse Dieting Can Take Your Body to the Next Level

What is the most common practice after finishing up your cut? You go out for a cheat meal; you binge out on items you have been craving since the start of your cut. The problem we now face is that now you are introducing a lot of calories back into your body. Your body is always in a state of homeostasis (your body is always trying to bring itself back to your body fat set point). Since you are introducing these calories your metabolism (which has slowed down since the start of your diet) is primed to put body fat back on. How do we combat this natural occurrence? Reverse dieting is the answer for you. Reverse dieting done correctly can help you maintain your newfound leanness and can help improve your metabolic capacity. Reverse dieting can help you not gain unwanted body fat.

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Does Deer Antler Velvet Work and Build Muscle? - Born Fitness

I’ve been working out for years, also, and can tell you that I never feel sore anymore. Its an adaptation to working out, you are getting stronger and your muscles are tougher from it. Probably nothing to do with deer antler. Take a month off and then hit the weights hard, I guarantee u will feel sore. After years of lifting, soreness is no longer an issue, I can describe the feeling more as a tiredness within the muscle. And I love it when I really fry a muscle, and then later on in the day I’ll do something that causes a cramp in said muscle, and I’ll think to myself damn that was a good workout. Even then, it isn’t a soreness.

40 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1335/Eight_Signs_You_Need_More_Magnesium.aspx

#7: You have trouble focusing. If you have brain fog or feel like you’re getting more and more ADD, lack of magnesium may be the cause. Magnesium regulates a key receptor in the brain that supports memory and learning. Adequate magnesium content in the cerebrospinal fluid is essential for maintaining the plasticity of synapses. Further, magnesium is necessary for the proper activity of many enzymes within brain cells that control cellular and memory functions.

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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

42
To Stretch, or Not To Stretch?

Here is the real blow for stretching before or during exercise. The group that did not stretch showed a significant increase in strength with all exercises, whereas the groups that stretched before or during exercise had increas es in strength for only certain exercises. And here’s the good stuff about muscle growth and IGF-1. Researchers found that the group that did not stretch showed higher values of IGF-1 when compared with the other groups. It has been concluded that not stretching can more effectively increase muscle strength as well as basal serum IGF-1 levels.

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The Muscle-Building Standards: Build a Big Back

Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold's day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises.

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The Titan of the Fitness World Says He's All Natural

If classmates wondered about him at 16, the rest of the world’s been wondering about him—and eager to knock him down a peg—ever since he appeared as Thor on the first run of American Gladiators in the early ’90s. Many of O’Hearn’s cast mates later admitted to using steroids, thus implicating him by association. But O’Hearn always maintained that he was natural, even though he was bigger and stronger than his juiced-up colleagues. When he went on to become the only member of the original cast to appear in the 2008 reboot—this time as Titan, and in even better shape—it made you scratch your head even more.

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5 Things Interviewers Notice About Your Appearance

5 Things Interviewers Notice About Your Appearance

46
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

47
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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How to Hit a 400-Yard Drive

Saladino, whose brother is a top amateur golfer, stated that separating your upper body motion from lower body movement is the ultimate key to increasing power. When golfers like Watson, Woods, or Mcllroy tee off, they’re able to keep their legs relatively still as their upper body rotates backwards and forwards. Reach-back exercises and split-stance training will help in this separation.

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Cellucor C4 Ripped at Bodybuilding.com

Warnings: THIS PRODUCT IS ONLY INTENDED TO BE CONCSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant, nursing, or are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors. Before using this product, consult a licensed, qualified, health care professional, including but not limited to, if: you are taking antidepressants such as MAOI (Monoamine Oxidase Inhibitor) or SSRI, blood thinners, nonsteroidal anti-inflammatory drugs, pseudoephedrine, or you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you suspect you have or have been treated for, diagnosed with or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, glaucoma, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, or difficulty urinating due to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, or other dietary supplements and medications.

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Arnold Pranks Fans as the Terminator...for Charity • /r/movies

Last year I learned that the more fun I have promoting after-school all-stars, the more fun you have watching and the more you get engaged. So it's my Trojan horse - I do ridiculous things and have a great time, but I get you to pay attention to something really close to my heart. This isn't a vanity project - I know the power of after-school programs in kids' lives and that's why I started After-School All-Stars more than 25 years ago. I've talked to teachers, police officers, parents, and most importantly, the kids themselves and I've never seen such unanimous agreement. But still, some politicians mess around with the funding because the kids don't have a high-paid lobbyist like all of the adults do and their parents are too busy working to fight - 70% of households include two working parents, so 70% of our kids lack the supervision and growth and love from 3-6pm that they deserve and need. Our biggest responsibility is to our kids but they are unquestionably the most underrepresented in our capitols so we end up spending lots of our money on the adults, on the present and the past, and not on our kids, the future.

51 Celebrity Trainer Reveals His Essential Trick for Rapid Weight Loss | Eat This Not That
52 Arnold's Teenage Weightlifting Routine
53 This Trick Will Shave 26 Minutes Off Your Triathlon Time
54 2015 Father's Day Gift Guide
55 Get a Magazine-Worthy Six-Pack
56 Flex Lewis on Twitter
57 Bodybuilding.com on Twitter
58 Bodybuilding.com on Twitter
59 Dallas Curtis on Twitter
60 Dorian Yates on Twitter
61 Arnold on Twitter
62 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1336/Post-Workout_Protein_Tips_To_Build_Muscle.aspx
63 DieselStrength on Twitter
64 T NATION on Twitter
65 RSP Nutrition ReGen BCAA at Bodybuilding.com
66 Solar Impulse 2 Plane to Fly Across Pacific Ocean
67 Phil Heath Disrespecting Arnold Schwarzenegger ????
68 Dorian Yates on Twitter
69 The True Geordie on Twitter
70 Sarah Shaalan on Twitter
71 Brent Scrimshaw on Twitter
72 Fighter Diet News