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BUILT for the BEACH: Get That 'WTF?!' Body

The reboot of the original BUILT for the BEACH workout program is now available at It includes video demonstrations and new workouts.

The 20 Best Dynamic Duos In Sports History

They didn't always get along—some really hated each other—but these all-time great pairings made for some fantastic moments.

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Sagittarius Horoscope for Friday, May 27, 2016

Friday, May 27, 2016 - You might feel as if circumstances are out of control and your attempts to manage them are restraining your forward progress. Naturally, you don't like covering old ground again; your imperative is to move full speed ahead. However, something very special awaits your discovery if you have enough courage to investigate the shadows that trail along behind you. Exploring buried emotions may temporarily derail your momentum but ignoring them could be catastrophic. The greatest treasures are those invisible to the eye but felt by the heart.

7 Curls for Bigger Biceps

To develop an impressive set of biceps you need to target the muscles from every angle. That’s right, we said muscles. The biceps brachii (long and short heads), as well as the medial head and brachioradialis (forearm) must all receive some (tough and exhausting) love in order for you to achieve attention-grabbing guns. How do you do that? With proper exercise selection and rotation, and consistently altering things like rep speed, weights used, and sets completed.

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

Build a Better Muscle-Building Burger

Don't destroy your macros at the next cookout, stick with the lean cuts or go veggie.

Menacing Chest

Dennis James' intensive battle plans for stronger and thicker pecs

Arnold Schwarzenegger's Training Tips

While Arnold did conventional exercises, his training strategy was anything but. He approached leg days with an extraordinary tolerance for pain and dedication to push his body past its physical limits. While anyone can repeat the six exercises that make up his routine, few can duplicate his legs-into-Jell-O intensity. But we're guessing at least a few of you have the cojones to give it a try. That's why, for the first time ever, M&F is publishing the incredibly effective workout and training techniques that completely transformed Arnold'’s legs.

5 Shoulder Training Lessons from Johnnie Jackson

With his full quota of carbs and calories in the off-season, Jackson regularly presses 150-pound dumbbells for 15 reps, uses 100 pound dumbbells for 10 reps of side laterals, and upright rows are 335 for 12 reps. He's hoisted as much as 405 for eight reps for upright rows. In the weeks leading up to a contest, Jackson increases his reps, decreases his rest periods between sets, and does more intensifying techniques, like supersets. "“Off-season I'’ll go down to five or six reps; pre-contest I'’ll go up to 15-20 reps,"” he states, "“so it's a pretty big shock to my body, using a lot more reps and resting a lot less between sets."

17-Minute Quads

You’ll finish the workout with three, minute-long squat holds. These can be done against a wall if you’re really trashed but you should strive to perform them in open space. For your first go, get your thighs below parallel and hold. If you fail before 60 seconds, stand up, shake it out and get right back to it. Your goal should be to hold for the full 60. On each subsequent set, it’s permissible to hold your squat a little higher. Trust us…that quarter squat on your last set will feel like you’re holding 400 pounds across your back.


After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass. #3 - MUSHY CARBS ARE BEST FOR MASS Soft-textured carbs (fast-acting high-glycemic carbs) such as Cream of Rice, Cream of Wheat, mashed potatoes, white bread and fat-free baked goods are ideal for mass building. A soft texture expedites digestion, which in turn increases insulin levels. Insulin-infused carbs reverse muscle breakdown and help to drive amino acids--the building blocks of mass--into muscle tissue.

Top 5 Shoulder Training Mistakes

All delt heads do not work equally, and the one that typically carries the heaviest load is the anterior. Your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front  raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts. This is especially true if you train chest and shoulders in the same workout or on consecutive days.

Like Hoss

Fouad “Hoss” Abiad knew he wanted to be a bodybuilder when he attended his first bodybuilding event, the 2000 Toronto Pro. The pro portion of the show was dominated by such bodybuilding legends as Markus Rühl (who won) and future Mr. Olympia Dexter Jackson (runner-up), but it was the amateur part of the contest that stoked Abiad’s competitive fire. “A friend of mine, who I worked with at a bar, was competing,” remembers Abiad. “He was 220 or something like that, and I just thought it was crazy that he was up there, and I wanted to do it.”

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

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

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.


Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

8 Best Cable Exercises for a Big Back

Want a huge, attention-grabbing upper body that shows off your muscles and strength even under a boring T-shirt? You need to focus on building a big back. Hammering the side of your upper body that you can’t see in the mirror will do more for your physique, athleticism, and power than another bicep curl ever could.

6 Best Shoulder-Saving Exercises

Thankfully, most shoulder issues are preventable. Unfortunately, most people would rather drive cross country with ABBAs greatest hits on loop than attempt a prehab exercise. Perhaps you are a “bench press every day” outlier with shoulders that would make a Cirque du Soleil performer envious. For the rest of us, chances are some prehab and soft tissue work would serve your shoulders well.

10 Moves to Target Your Lower Abs

When it comes to revealing what lies beneath any lingering belly fat in your lower ab region, Crockford reminds us that they key isn’t just the following killer exercises. “Making the abs ‘pop’ requires a well-rounded fitness program that incorporates proper nutrition, cardio, and an effective resistance training program which will provide an overall result of creating fat loss and improving aesthetics,” she says.

The Science Of Sugar And Fat Loss

Further, in the last few years, popular documentaries claim that sugar is toxic and can contribute to health ailments. This one bugs me, because anything can be a toxin—it's the dosage that makes it poison. It would take a dose of 450 grams of sucrose to kill the average person. By comparison, a lethal dose of vitamin C is around one-third that dose, and a lethal dose of alcohol about one-fourth. So could sugar be toxic? In theory, yes—but you'd have to try pretty hard.

The Rock Clock™ on the App Store

The sweet tunes of Dwayne 'The Rock' Johnson was the motivation I was missing as I began my daily routines. I can honestly say these past few days I've woken up with more energy, determination and grit. I couldn't be more delighted The Rock found a way into all our bedrooms but I can't help but think he could have found a more energy efficient way. The need to leave this sweet app open overnight is a real bummer. I know The Rock always thinks ahead and would never go to sleep without plugging his phone in but The Rock is also pragmatic. He would recognize that at times it is just impractical to plug the phone in. Like when I'm camping and I want to get juiced up for that big hike. I have no doubt The Rock has some of our nation's top minds working on this. They should set the fix as a project and wake up on The Rock's time, they'd have it fixed (crushed) in a week.

Weider Principle #26: Iso-Tension

Here are a few iso-tension tips. First, this isn’t a good technique to do with compound lifts that involve many areas. For example, deadlifts work too many muscles (spinal erectors, trapezius, glutes, quads, lats, etc.) to focus on just one. On the other hand, if the compound exercise has one primary muscle, applying iso-tension there can better direct the stress of your sets. As an example, flexing your chest between sets of bench presses can help you target your pecs (primary muscle) and use less of your delts and triceps (secondary muscles).

The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “ gun-show ” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle , most are making vital mistakes preventing this very goal from manifesting.

25 of the Easiest Healthy Recipes

But never fear! We are here to help. Here, we present to you 25 of the easiest and healthiest recipes around. From breakfast to dinner—and every meal and snack in between—we have you covered. None of these recipes take over 20 minutes to prepare (most of them take 10 minutes tops) and none call for fancy schmancy ingredients that require a special trip to the organic market. Instead, what we have for you are tasty and simple meals, snacks, and desserts that require little to no effort and are packed with lean protein , veggies, and other good-for-you ingredients. Incorporate these dishes into your diet and you’ll be shedding the fat in no time flat.

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Acupuncture vs dry needling -- what's the diff? That answer here: …

7 Best Barbell Moves for Building a Big Back

While the latissimus dorsi is the largest primary muscle group of the back, there are several other secondary groups crucial for building the complete x-frame. These seven compound movements with a barbell will not only significantly develop your lats but also aide in strengthening your rhomboids, serratus, and all areas of the trapezius muscles.

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Robert Irvine Magazine

RI Magazine is your new guide to healthy, balanced living. Combining Robert’s love of cooking, training, and motivating people to get the most out of life, this new digital magazine delivers the information and inspiration you need to improve your life starting right now. Delivered digitally 10 times per year (monthly, with double issues in the summer and winter) RI Magazine is broken into three sections. First up, there’s In The Kitchen , which not only gives you healthy recipes, but new techniques to make you a better home chef and carefully-selected gear recommendations to upgrade your kitchen. Next, there’s In The Gym , which delivers a workout of the month plus pro tips to make your workouts more effective. Finally, the feature well of each issue brings together a collection of recipes built around the theme of the month, an in-depth celebrity interview, and stories that dig into the world of Robert Irvine; they’re wildly different each month and guaranteed to inspire. Further, each issue contains a panel of experts answering health questions directly from our readers, a letter of motivation straight from Robert, and a number of special surprises.

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Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

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Don't get in your car immediately after your workout. Do this instead: …

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Lifting heavy? Being able to hold onto the bar is, well, handy. Do this for grip strength: …

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Motivational Necklaces Snapbacks Motivational Posters Weight Lifting belt Keyrings - The Motivational Gym Shop Your cart (0)

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Never buy a "weight gainer". It's just junk food. Make this instead: …

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NEW! Lifting Speed. It Matters. Here's why: …

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RT You asked for it! We have extended our BOGO sale for 2 more hours! Hurry in!

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This test will show you where your feet should be and how low you should go when squatting: …

CPPS – Academy

Module 17: Introduction to Sprint Mechanics RUN TIME: 10:53 Overview : Cameron Josse, Director of Sports Performance at DeFranco's Gym at the Onnit Academy, walks you through sprinting mechanics basics and introductory sprint drills - including skip variations, arm action, foot strike, shin angle, leg drive, and torso angle - and teaches you how to implement progressive transitional sprinting drills into your warm-ups and speed training sessions. This module is the perfect compliment to Modules 9 and 15! Speed training doesn't have to be complicated and Cameron does an amazing job of showing how you can easily add speed training to your programs!

5 Popular Kettlebell Mistakes

Kettlebell training can be a great way to build lean muscle, boost your metabolism and burn fat. But you won’t get the results you deserve if you’re making one of these huge kettlebell blunders.

5 Exercises for Upper-Back Strength | T Nation

The moving blackburns series is useful as a warm up, builds scapular stability, and helps teach good movement patterns. It's important to not just wave the arms around but to attempt to move the scapulae in concert with the arms. This means squeezing them down into the pockets as the arm comes back, and allowing them to upwardly rotate as the arms move toward the ears. If you haven't done these before, they'll make your mid and upper back scream.

Strong, Fit, and Healthy in 4 Weeks

Less shopping, more saving. Less bread, more broccoli. Less gossip, more goodwill. We usu­ally have good intentions, but the hard part is actually getting from A to Z. We can’t help you balance your budget, but we can help you upgrade your nutritional habits and improve gym performance in just four weeks. It’s not a diet, but a practical action plan to totally ramp up the way you eat. The great part is it not only helps you in your hardbody quest but also focuses on your insides with lots of healthy habits to reduce your risk of disease and optimize your health. Just make one change each day and adopt it over a 28-day period. This way you make over your eating habits gradually — and at the end of four weeks, you’ll have completely overhauled your ability to strip off bodyfat and improve your energy levels. In addition to the basic daily commitment, you can choose from several options to take your nutrition to the next level. What are you waiting for? Here’s how to take your eating plan to new heights.

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25 Best High Protein Egg Recipes for All-Day Breakfast

Now, it’s time to get out of the habit of tossing the golden yolk! Besides being a nice source of protein, the yolk contains heart-healthy fat, including omega-3 fatty acids. The yolk also contains lutein, along with choline and selenium. Lutein helps maintain the skin’s elasticity and hydration, plus it’s been shown to help prevent plaque build-up in your arteries. If you’re worried about saturated fat, check out the numbers. With about 1.6 grams of saturated fat per large egg, that’s 8% of the recommended daily maximum. In short, no worries—eat up! 

The Kettlebell Weight Loss Workout

If you want to minimize your time in the gym and maximize your calorie burn and results, grab a pair of kettlebells. Most exercises using the kettlebell are explosive, full-body movements, revving your heart rate and challenging multiple muscle groups at once. Need more proof? A study by the American Council on Exercise showed that an average user burned 400 calories in 20 minutes!

Dwayne Johnson to Star as the World’s First Superhero in 'Doc Savage' Movie

It's OFFICIAL: For all comic book fans you already know the world's first superhero (pre-dating Superman) is the "Man of Bronze" himself Clark "Doc" Savage. Want to thank my bud director/writer Shane Black and his writing team Anthony Bagarozzi and Chuck Mondry for flying in from LA and sitting with me and our @sevenbucksprod's producer @hhgarcia41 on this Memorial Day weekend to chop up creative and break story on this very cool project. Comic book fans around the world know that the cool thing about "Doc" Savage is that he's the inspiration for Superman. First name Clark, called "Man of Bronze", retreats to his "Fortress of Solitude" in the Arctic etc etc. Doc was physically and mentally trained from birth by his father and a team of scientists to become the perfect human specimen with a genius level intellect. His heightened senses are beyond comprehension. He can even identify a women's perfume from half a mile away. He is literally the master of everything. But here's the #1 reason I'm excited to become Doc Savage.. HE'S A F*CKING HILARIOUS WEIRDO! Confidently, yet innocently he has zero social graces whatsoever due to his upbringing so every interaction he has with someone is direct, odd, often uncomfortable and amazingly hilarious.

Deadlift For A Bigger, Stronger, More Powerful Physique

Many would argue that compound exercises such as squats are more beneficial but deadlifting is one of the best compound exercises you can do to increase strength and muscle mass. It works virtually every muscle, with emphasis on the quadriceps, hamstrings, gluteus maximus and most muscles of the back and also the forearms.

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Rebel Strength Hub

Rebel Strength designs and manufactures high quality, gym, fitness and strength equipment to suit all needs and abilities Including Strongman, Strongwoman and Crossfit. All products are made from scratch in our own workshop using British steel.

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