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WATCH: Our July/August Cover Guy Mark Wahlberg's Ted 2 Trailer

See the teaser before the sequel to the 2012 hit comes out tomorrow.

Big Jon Ward Trains Back 6 Weeks Out | NPC USA 2015

Super-heavyweight Big Jon Ward trains Back at World's Gym in San Diego, 6 weeks out from the 2015 NPC USA's. In this video he talks about working with Chad for diet, Chris Cormier for training, cycling his training week to week & more.

Bad Lip Reading of The NFL 2015

"Better get down, gonna dance good friend, chicka chick, jabba jabba."

Big Jon Ward Trains Legs 5 Weeks Out | NPC USA 2015

Super-heavyweight Jon Ward trains Legs at World Gym in San Diego, 5 weeks out from the 2015 NPC USA.

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Entertainment Weekly on Twitter

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Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Friday, June 26, 2015

Friday, June 26, 2015 - Much of your current experience is hidden from your friends and colleagues, although they may believe they know what you're feeling. Fortunately, you can appreciate the wisdom of discretion now, even while buoyant Jupiter encourages you to put on a dramatic show of love and support for those you respect. Don't feel obliged to express your deepest thoughts to anyone today; being a cheerleader for others enables you to forget about your own worries for a while. Acting unselfishly can be its own sweet reward.

8 Personal Trainers Who Are Total Tools

Your personal trainer might be the best, brightest and most professional fitness expert in the world. Or he might not. It has been my experience, unfortunately, that the latter scenario is much more common than the former. The problem with the fitness industry is that it's chock-full of embarrassing people. So, how do you know if your personal training program is being managed by a professional? Well, here's how to tell if it's not.

10 Tips To Break Through Your Fat Loss Plateau

If you’re carrying too much fat — specifically around your lower abs — you might have low testosterone levels. But the consequences of “low T” resonate far beyond love handles: it can hurt your health, sex life, and overall mood (which might be related to sex life). To raise your testosterone levels, you need to focus on heavy, total-body lifts that stimulate a lot of muscle growth, demand an intense neural drive, and unleash a massive hormonal response. Heavy strength exercises also speed up your fat loss compared to bicep curls and calf raises, which will shed fat faster. Your workouts must consist of heavy squats, deadlifts, lunges, barbell presses (flat bench or overhead), heavy rows, and carries. Also, lift as heavy as you can while using great technique.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

The Importance of Junk Food Carbs

hen you’re eating clean, it’s ok to indulge on junk food carbs, but only if it’s done right. The philosophy of the sports nutrition world has been to go with low GI carb foods like oatmeal, whole-grain bread, or quinoa. The reason: low GI

Nicole Wilkins's Best-Ever Butt Workout! -

Squats and lunges are great, but they're not enough. Your butt needs this all-around workout from Figure Olympia champ Nicole Wilkins in order to reach its full muscular potential!

To Wrap or Not to Wrap?

Researchers from the U.K. had lifters wrap their knees and squat with 80% of their one-rep max to determine the effects the wraps had on the biomechanics of the squat, compared with when the men performed the squats without wraps.

The 6-Week Workout for Serious Strength

Most lifters who powerbuild along the lines of a Westside program do the lighter workouts exclusively with higher reps and go for the pump, and that works fine to build muscle. Our routine includes plenty of pump work, but we’re also making use of the “dynamic effort method” (DE)—a technique whereby you lift light weights explosively. Even though the weight may not feel challenging, moving it as quickly (and violently) as you can trains your nervous system to recruit the biggest, strongest muscle fibers, and it helps you overcome sticking points. If your bench press usually stalls midway through a rep with a heavy weight, DE can help you develop the speed off your chest to blast through.

9 Outdoor Moves For Summertime Abs

But your core does more than just turn heads — it also stabilizes your body for heavy lifts, transfers power from your legs to your torso, and keeps your spine healthy and safe. And while we want them to look good, the best ab exercises get them strong, too.

10 Rules to Control Your Appetite

Bodybuilders know that eating multiple meals a day leads to better leaning out. You end up with more muscle mass and less bodyfat than you do when eating the same number of calories per day in fewer meals. In terms of appetite control, spreading food intake over six to eight daily meals can also have a huge impact on your appetite. Every time you eat — even a very small meal — the appetite center of the brain is stimulated, relaxing a sometimes-urgent appeal for more food or an overwhelming desire to eat. Eating constantly — within your daily calorie requirements, of course — will tame your appetite and help accelerate the loss of bodyfat.

Blueprint for Bigger Arms

Another consideration when training the upper arms is range of motion. Evidence shows that the biceps brachii are “partitioned,” with both the long and short heads comprised of individual architectural compartments each innervated by private branches of the primary nerves. This anatomical structure has practical significance. Studies show that muscle fibers in the lateral portion of the long head are recruited for elbow flexion, fibers in the medial aspect are recruited for supination and centrally located fibers are recruited for nonlinear combinations of flexion and supination. Alternatively, the short head has been shown to be more active in the latter part of an arm curl (i.e., greater elbow flexion), while the long head is more active in the early phase. The bottom line is that training through a full range of motion is needed to fully stimulate the fibers in the biceps brachii. Exercises such as 21s can also be employed to better target individual aspects of the muscle.

Seven Best Carbs to Build Muscle

Benefit: A mass builder with fiber You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack. Fiber in the cereal makes the end product low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

4 Strength Goals For A Beautiful Body -

Ignore the hype in the media touting isolation exercises as the quickest path to a gorgeous body. Use classic strength goals to build your body by giving it a worthy challenge!

Branch Warren on Twitter

2 weeks from the #NPC Branch Warren Classic! Grab tickets in advance or register at

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.

T NATION on Twitter

Burn 450% more body fat, no boring cardio required: …

The 5-Week, Whole Body Single Kettlebell Workout

It's the very definition of simplicity. Of course, simple doesn’t necessarily have anything to do with easy. Benching 500 pounds is a simple concept. So is running a marathon. But accomplishing either is also extraordinarily difficult. Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettlebell doesn’t mean you won’t be cursing him every step of the way. There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side. Tsatsouline, the author of Kettlebell: Simple & Sinister , is a former Soviet special forces instructor and currently a subject matter expert to elite U.S. military and law enforcement special ops units. He cites Russian professor Victor Selouyanov’s research with Russian national sports teams as inspiration for designing the plan you see here.

T NATION on Twitter

This training plan, plus your crossbow skills, will help you survive the zombie invasion: …

Gain Size and Strength with Squats

The squat is one of the most functional exercises you can perform, yet is also one of the best exercises for building leg strength and muscle mass, as well as core strength. Yet if you walk into many gym chains these days you’ll find trainers having their clients do squats on exercise balls and other instability devices because they tell them it’s better than doing them the regular way on the floor. FLEX has always believed this overuse of “functional” training devices to be a step in the wrong direction. And unless you’re training a circus performer, squats done with both feet flat on the floor is the best way to increase muscle size, strength, and functionality.

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

Grow Your Biceps

The calves may take top billing as the body’s most stubborn bodypart, but the biceps aren’t far behind. Seriously, when was the last time you experienced noticeable growth in your bi’s? You’re probably aware that the triceps make up two-thirds of your upper-arm size, which in theory means the biceps (a measly one-third) have that much lower of a ceiling for potential size gains. But does this mean you should throw in the towel on your biceps training and just focus on the horseshoes on the backs of your guns? Don’t even think about it. Your biceps size ceiling hasn’t been reached yet, and a few basic (yet aggressive) tweaks to your training program might be just the thing to bring up this stubborn area. To provide such modifications, we enlisted Rocky Rogers, a personal trainer at Iron City Gym Hardcore in Cypress, Texas — and owner of 20-inch pipes himself — to offer his most effective biceps-boosting strategies to help get yours growing. Rest Your Guns More frequent training won’t necessarily lead to bigger biceps. What your arm-training program might be lacking is simply more rest days.

5 Weightlifting Tricks You Should Know

These training techniques will vault your performance in the weightroom for maximum results in the long run.

Mike "Flamesword" Chaves' Hotel-Room Workout

Perform each movement for 20 seconds, followed by 10 seconds of rest. Beginners can repeat the moves for four minutes, but with experience, you can progress to eight minutes (40 seconds on and 20 seconds off), or 12 minutes (60 seconds on, 30 seconds off). This approach is similar to Tabata training, a popular interval scheme for conditioning and fat loss. Begin with a warmup. “I do the entire routine slowly for the first two minutes to warm up my body,” Chaves says, “and then I jump into it.” So begin with a walk-through to get your body used to the motions and get the blood flowing. When you’re ready, start the clock, and go fast.

7 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the stronger your immune system will be. Probiotics are often referred to as “good bacteria”—they help the body absorb important vitamins and minerals, including calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few. Work these probiotic foods into your eating routine to boost your intestinal—and overall—health. 7 Foods Men Should Eat Every Day>>> Get Healthy Food & Snacks at GNC Live Well >>>

Hulking Workout: Kai Greene

“To become a champion, to be the best, it can’t boil down to a formula of sets and reps. It’s the accumulation of all the knowledge and training that person has done over the years.” —Kai Greene

Double-Duty Supplement

Since weight training also has been shown to increase GH levels, scientists from Baylor University (Waco, Texas) designed an experiment to test the combination of melatonin supplements and weight training on GH levels. Sixty active, college-aged men and women were assigned to receive either melatonin or a placebo one hour before a workout. Blood tests were taken a few times before the exercise session. The subjects performed seven sets of high-intensity leg presses to stimulate natural GH release. The results showed that even before the workout began, the men receiving the high-dose melatonin supplement (5 mg) had elevated GH levels. After the training session, men in the low-dose (0.5 mg) and the high-dose (5 mg) groups had elevated GH levels when compared to the placebo group.

Grill the Ultimate French Toast

This time of year, there are few happier places to be than standing beside your grill. This recipe gives you yet another excuse to enjoy that happy place. Yes, grilled French toast, flecked with a slightly bitter char that complements sweet toppings, delivers an incredible breakfast. But the meal also gives you an excuse to fire up your grill before noon. The ingredients are simple (hell, you probably have many of them sitting in your kitchen right now) and even the most coffee-deprived cook could handle the prep steps. After you’ve polished off a plate of these delicious day-starters, the only question you’ll have left to answer is: “Now what should I grill for lunch?” Grilled Honey-Vanilla French Toast Recipe by Pitmaster Myron Mixon of BBQ Pitmasters

Optimum Nutrition Gold Standard Pre-Workout at

This formula raises the bar by providing you with only what you need to achieve your True Strength™ - made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate - one of the industry's most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate - a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation.

Skyrocket Your Metabolism With Sand Sprints

Remember when Rocky raced Apollo Creed on the beach before embracing him in the surf during that famous movie montage? Running sprints in the sand will strengthen your feet, toes, and ankles, as well as raise your metabolism for days afterward. And if possible, lose the shoes (and knee-high socks) for a workout that’s half as embarrassing and twice as effective.

Plunge into Cardio: How to Swim Off the Calories

Michael Phelps and Ryan Lochte may not have the biggest muscles, but their endurance is untouchable and neither carries an ounce of fat on his body. As the weather warms up, take you cardio to the pool with this routine designed by Gregory Kincheloe, head coach of the elite swimming team at New York Athletic Club in New York City.

Five Lifts Not Worth the Risk

Sure, it’s impressive to lift weights like those guys you see in the summer Olympics who make a bar loaded with 500 pounds look like a feather or the guys with bodies that look like Greek statues. However, the exercises you see them doing require years of training (with a qualified coach) and countless hours of practice to get it right. And more often than not, the risk far outweighs the potential reward. So before you jump into something you may not be quite ready for, here’s a list of the five most dangerous exercises, why you shouldn’t bother, and some safer alternatives.

Flex Lewis on Twitter

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The Fat-Guy Rules of Eating for Weight Loss

Whether or not we like to admit it, genetics plays an important role in our ability to lose weight. And endomorphs have it rough. Marked by round physiques, high body fat, and a sluggish metabolism, the slightest divergence from a clean diet packs on pounds for these fellas. This makes getting lean a constant, discouraging struggle. Plus, our modern culture makes weight-gain so easy for all of us, with simple sugars and fried foods on every corner, it's like the world wants us to be overweight. If you’re an endomorph, you need to face facts: you are insulin dominant, your sympathetic nervous system is sluggish, and your carb tolerance is worse than Pavarotti’s.

10 Best Meatfree Muscle Builders

Incorporate alternative proteins, like seitan, sea vegetables, and chia seeds into your diet—our expert teaches you how.

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M&F Iron Maiden: Jamillette Gaxiola

In high school, I used to be picked on a lot because I was this tall, awkward, lanky looking thing so I was an easy target. You can only take so much and after a while, something takes off. I was in so much trouble. My mom is this cute little lady, but she runs the house like the military. I wasn’t able to see sunlight for a few months.

Friday PoliClips: Lindsey Spencer - Clean

Lindsey Spencer makes another "Friday PoliClip" appearance, this time working her way up to a whopping 227lbs/103kg clean...before most of you have rolled out of bed yet. Check back every Friday for a new PoliClip...

Five Common Training Mistakes and How to Fix Them

Training “smart” means more than just knowing how to use the machines in your gym correctly. You have to think critically about your workouts , and make sure everything you do has a specific purpose and will get you closer to your goals. Here are five common mistakes guys make when training and how to fix them.

A Vicious Workout from The 30-Second Body

Do the first four moves back-to-back for 30-seconds each, resting only when absolutely necessary. Then, rest 30 seconds and repeat, this time stacking on the fifth move. Then, rest another 30 seconds and repeat, this time stacking on the sixth move. When you finish the 6th move, immediately go into a full out sprint, in place, for 30 seconds.

4 Training Tips for Short Guys

In compound lifts, a short guy will have his center of gravity closer to the weight, providing better balance. Additionally, shorter guys perform less work (force x distance) on every set compared to a taller lifter. Let's say a short guy and a tall guy were lifting the same weight for the same amount of reps. The shorter guy is less likely to fatigue before the taller guy because the shorter lifter isn’t moving the bar as far per rep. Practice compound lifts such as cleans, snatches and overhead squats to basically master what you’re mechanically inclined to perform better at. 

The Carbiest Foods in the Grocery Store

Carbs: can’t live with ‘em, can’t live without ‘em. The rogues of the nutrition label, carbs can be your best friend or your worst enemy. Either way, they’re a necessary part of a healthy diet . To make it easy for you, we’ve broken down the carb counts of 10 high-carb foods by brand so you can hit the supermarket shelves a little savvier. 

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Why You Should Eat Protein Before Carbs

In the study, researchers recruited 11 people with type-2 diabetes who were overweight or obese, and taking a drug called Metformin, which helps control blood sugar. All participants fasted for 12-hours overnight before consuming a 628-calorie meal with protein, carbs, and fat. In one trial, they ate the carbs first (ciabatta bread and orange juice) before eating skinless grilled chicken, a small salad, and buttered steamed broccoli 15 minutes later. In the next trial (one week later), participants ate the same meal, only the order was reversed. They ate the salad and broccoli first, then the chicken, followed by the carbs. Their blood samples were taken before the meals, and then 30, 60, and 120 minutes after.

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10 Habits You'll Pay for in 10 Years

A decade goes by fast. In no time those bad habits that you have now can do big damage to your mind and body later on. Whether it’s skipping breakfast or eating too fast, drinking a little too much (and too often) or spending way too many hours planted in front of the TV, work on putting an end to the bad habits now, so you don’t pay for them later.

The No-Bull Guide to Bulking

The Hard Truth Your body can only gain so much muscle in a given period of time; it’s dependent on your genetics, age, and training age (how long you’ve been lifting). According to Nate Miyaki, C.S.S.N., a San Francisco-based nutrition coach to physique competitors, a beginner in his teens up through his 30s can expect to put on two to four pounds of lean muscle per month for the first two or three months of his training. An intermediate (several months’ to a few years’ experience) might see 1–11⁄2 pounds per month. An experienced lifter, on the other hand, should be happy with just a few pounds per year.

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51 ErgoGenix ErgoChain at
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53 Flex Lewis on Twitter
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58 Live And Be Lean: Cutting Lessons From Physique Athletes -
59 on Twitter
60 T NATION on Twitter
61 Get Ripped on the Beach: Jim White's Ultimate Beach Workout
62 5 Less Traditional Ways to Get a Killer Workout
63 Mark of a Winner: The Wahlberg Workout
64 Don’t Sweat It: Hot Yoga Classes Are Safe
65 Flex Lewis on Twitter
66 Randy Karlson on Twitter
67 4 Moves to Increase Your Back Width
68 Sports nutrition expert's advice: Sample the sweat and don't skip the stomach
69 Fighter Diet News
70 American Ninja Warrior: Dana Linn Bailey
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73 Men's Fitness on Twitter