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Australian Bodybuilder Brett Azar Fills In as Young Terminator

Brett Azar's Arnold-esque physique made him the best fit to recreate some iconic (and nude) scenes.

RSP Chiseled: Sculpt You Best Body In 8 Weeks -

The struggle to stay lean year-round ends here. Chiseled is an 8-week strength and nutrition system that has everything you need to sculpt your best body--and keep it!

5 Classic Exercises Made Even Harder -

Basic exercises like the squat and bench press bring the best results, but that doesn't mean you can't alter them to make them more challenging and fun. If your routine needs a new beat, try these 5 classic-exercise remixes!

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32 workout videos to give you some new training ideas for this week:

Sagittarius Horoscope for Monday, June 29, 2015

Monday, June 29, 2015 - Your whole life seems to be undergoing rapid change. Ironically, you may be elated riding the currents wherever they take you, even if you haven't the slightest notion of where you are going. Your positive attitude is an asset as you head out on this great adventure, but don't assume that you're ready to leave just because the cosmos is giving you the green light. Taking your time to put everything in order now greatly improves your chances of actually reaching your destination in style.


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Best Moves for a Bigger, Stronger 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.

Smell What The Rock is Cooking

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

16 Greatest Physiques of All Time

In this list, we've narrowed the field to the best of the best. In our opinion, these are the eight greatest bodybuilder and physique competitors and the eight greatest celebrity physiques that we've ever seen. All 16 athletes were once Cinderellas, but now they've taken the spotlight through hard work in and out of the gym. Which physique reigns supreme? That's for you to decide.

John Cena’s 4 Tips for Better Bench Training

"I see so many people bench with their feet up," Cena says. "I can understand if they're trying to work some awkward core stability, but nine times out of 10 thy jut think they're working their chest more. You need your feet on the ground to be as stable as you can be."

No Weights, No Problem

No-weight calf raises can be done virtually anywhere. Stand barefoot with the balls of your feet on the edge of a step. Holding a rail for balance, rise up and down as far as possible on the balls of your feet. This exercise can also be performed on a flat surface, focusing on the contraction and relying on the strength of your feet and calves for balance. This can be done either standing or squatting. The latter method approximates seated calf raises and thus targets your soleus. Aim for at least 30 reps, squeezing hard during contractions. Another option is one-leg calf raises, performed by hooking one foot behind the opposite ankle and holding something sturdy for balance. By doubling the resistance of their two-leg brethren, one-leg calf raises require fewer reps.

25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

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.

Body of Work: The Complete Evolution of Arnold

Trying to choose Arnold Schwarzenegger's best look is like trying to pick his best movie one-liner. His physique has undergone so many changes over the years, each one awesome in its own way, that it becomes the proverbial apples vs. oranges debate. But many bodybuilding pundits agree that Arnold’s peak shape—onstage, anyway—came at the 1974 Mr. Olympia, a year prior to the contest filmed for the movie Pumping Iron (which casual fans usually assume was Arnold’s most impressive showing). On the 40th anniversary of that competition, we look back at how Arnold’s physique has followed his amazing career, changing for contests, movies, and the demands of a life as public as any ever lived.

The 10 Commandments of Gym Etiquette

Whether you realize it or not, you and those you share a gym with form a community. Making that community an entity that can work together for everyone’s benefit means following a few sensible rules—rules that aren’t posted on the walls of your gym but probably should be. Follow this simple code of conduct to ensure the safest, most productive—and least annoying— training environment for everyone around you. Go ahead and print these pages and tape them to the wall of your gym. It’s time everyone got the message.

Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

Bulk Up Without Getting a Belly

When it comes to revealing ripped muscles, diet is key. You can put up heavy weight all day, but optimal gains won’t happen without a focused nutrition plan. For starters, you need to take in more calories than you're burning each day, which puts most guys in the 2,000- to 2,500-calorie range. But those cals can't just come from anywhere. Juan Carlos Santana, M.Ed.,C.S.C.S., C.P.T.S., founder of The Institute of Human Performance , says to get those calories from protein such as lean chicken and beef (35%), healthy fats such as olive oil (30%), and clean carbs such as sprouted grains, sweet potatoes, or broccoli (35%). “Once you build the foundation of clean eating for good fitness and health, you may want to take it to another level that you can’t reach with just food,” says Santana. “To do this, you can add clean supplements to this diet." 10 Ways to Build Muscle Faster>>>

12-Step Carb Loading Program

When depleting carbs for five days, you should train with higher reps — 12-18 per set — and perform 50% more sets than normal. For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.

7 Reasons to Put Fat in your Protein Shakes

Protein. Every bodybuilder cherishes protein. We cherish it so much that we drink it. We drink a lot of it in the form of protein shakes. But what if I told you that you could add another vital nutrient to your shake that would make the shake healthier for you, make your protein work better for you, up-level your performance, and allow you to think with more clarity and focus? Now here's the kicker: what if I told you that that nutrient was fat? Don't go crazy on me. I know, despite the idea that there's a carb phobia, most of you are still also afraid of fat. Well, here are 7 simple reasons why you should consider adding some healthy fat to your next protein shake:

King Reigns With Unique Training Technique

Ron’s form is similar for every exercise. His pullups are short, ballistic thrusts. His dumbbell curls are wild, swinging affairs. In fact, in all the years I’ve known Ron I’ve never seen him do a single exercise with what could be considered textbook form. Yet his results are undeniable—the guy looks to be carved from marble.

Blow Sh*t Up with Arnold

You and a friend are flying to Los Angeles to join Arnold Schwarzenegger in a sequel experience so explosive it literally explodes! Your flights, 4-star hotel, and transpo? That’s on us. You’ll team up with Arnold at a secret rendezvous point where he’s stockpiled explosives for one single objective: To blow sh*t up. You’ll smash detonators, light fuses, or even use explosives to blow up other explosives! As for that epic slo-mo shot of you and Arnold walking away from the fiery, sky high finale? We’ve got you covered.

Every Ab-Ripping Exercise from The 21-Day Shred

Every Ab-Ripping Exercise from The 21-Day Shred

8 Tips For A Big Number Bench Press

There are two main school’s of thought when it comes to foot position during benching. Some people like to keep their feet flat on the floor as they feel like they can deliver more leg drive that way. I, however, recommend taking a tip from power lifters by pulling your feet back (towards your hips) and only keeping the balls of your feet on the floor. You can still get leg drive from this position and it puts your back in a nice arch. Just make sure you keep your butt, shoulders and head on the bench at all times and don’t lift the balls of your feet off the floor.

Train Chest Hard & Smart with Zack Khan

At 5'11" and an off-season 310 pounds, “King Khan” says his favorite body part to train is chest. From the sheer size of him—60- inch chest, 24-inch arms—you might expect Khan to be bouncing 600 or more pounds off his chest. But this is a man who has been hurt and knows better. When Khan tore both tendons above his kneecaps hack squatting in mid-2010, the injury postponed this 2009 British Championships super heavyweight and overall winner’s pro debut all the way through 2013 (where he placed seventh at the Dallas Europa Super Show). When he trains anything these days, he trains hard, but he trains smart.

Eight Best Dumbbell Exercises for a Six-Pack

Instead of old-fashioned bodyweight abs exercises, dumbbell core exercises allow you to quickly and easily add resistance to movements while unlocking a different array of angles and planes for better core activation. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine.

Diet Experts' Healthy Ordering Tips at McDonald's | Eat This Not That

“I'd skip the soft drinks and opt for Dasani water and then I'd have the Premium Southwest Salad with grilled—not crispy—chicken. I like that the beans and corn in the salad offer up some fiber. To lighten it up a bit, I'd have them hold the cheese and tortilla strips and use only half of the dressing. Then I might have a Vanilla Reduced Fat Kids cone, just enough to tame the craving for something sweet!” - Amy Shapiro MS, RD, CDN, founder of Real Nutrition NYC

The 30 Best Leg Exercises of All Time

In sports, the gym, and daily life, a strong lower body is crucial to performance. For the sake of your physique and training results, here are 30 strength-building  lower body exercises  to ensure you never skip leg day. 

The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

The Top 8 Time-Crunch Moves—Ever

We all know that interval training cuts cardio time pretty much in half but what about a straight up lifting workout? How do you fit in more moves in less time at the gym? The secret is in “combinations.” Combinations are movements that combine two exercises or more into one — rather than doing a squat followed by a military press , now you’ll do the two together, which targets more muscle groups in the same amount of time. This gives your body a huge stimulus for growth and fires up your metabolism for a lot of fat loss; with so many moving parts, you’ll also get a lot of great cardio and conditioning benefits too.

Explosive Power and Strength Medicine Ball Workout

DIRECTIONS: (Scroll through the slideshow for images) Have on hand two medicine balls of different weights and bounces (see specifics, below). Perform the workout once a week, on a separate day, as a supplement to your regular weight training. Rest two to three minutes between sets, except for the paired exercises (4A and 4B, 5A and 5B). Superset these lifts, resting after the second one. So you’ll do a set of A, then a set of B immediately, then rest. Repeat until all sets for that pair are complete.

Muscle & Fitness 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

Build Muscle Mass While Preventing Joint Damage

Bodybuilding is all about mass: building more muscle mass means lifting more mass in the gym. No bones about it, you must train heavy to get huge. Just take a look at the poundage hoisted by some of the sport’s biggest pros, such as Ronnie Coleman, Markus Rühl and Dorian Yates. These guys train hard and heavy and it shows. The irony of training with a lot of mass to put on muscle mass is that it has the opposite effect on joints. Lifting heavy weights actually reduces the mass of cartilage.

5 10-minute Workouts to Fire Up Your Metabolism

To fire up your metabolism and shift fat burning into high gear, you don't need a ton of time. In fact, you can make it happen in as few as 10 minutes. Even better news: you can trigger this effect by strength training, running—even climbing stairs or pulling a sled. But, no matter which type of exercise you pick, the key is that you have to do it right (you must push to your max effort and get outside of your comfort zone.) These five varied routines are guaranteed to get you there.

Optimal Approach to Postcontest Rebound

The wise competitor understands the pitfalls of the two scenarios above and the ramifications that coincide.  Now let me explain to you what Scenario 3 is all about: As you close in on the final contest of your season, you should have meticulously mapped out a game plan of actions to take immediately postcontest. Remember, you have been strictly embedded in a nutritional program for more than 20 weeks that has taken your body-fat percentage to “abnormal” levels! Your body’s checks and balances are skewed, hormones have shifted, and these matters need to be considered.

Fine-Tune Your Biceps in Four Weeks

Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.

The Clean Eating Meal Plan for Effective Recomposition

A super food for your liver—beets are rich in antioxidants and nitrates. But studies are recommending for you to ingest this super food as a juice. Here’s why: cooked beets have less of a nutritional value and beetroot juice can leave you with extra muscle pumps in the gym. The Journal of Applied Physiology published a study showing that beetroot juice can enhance nitric oxide (NO) levels in the body, which allows your body to perform better during workouts. NO is a vasodilator—increasing blood flow throughout the body. From the increased blood flow, more nutrients will be targeting your muscles, which can speed up your recovery rates and produce more muscle pumps.

Breakfasts of Champions: 6 Classic Recipes, Redone

Morning meals are traditionally packed with empty calories. But substitute a few ingredients and you can enjoy the same tastes and textures with fewer carbs, more protein, and just as many pancakes.

Work Your Weak Points

Small arms, tiny legs, a flatter-than-usual chest—every guy has a part of their body they want to improve. Unfortunately, some muscles seem more stubborn than others, and a lack of progress is disheartening. Could it be the exercise choice? Maybe. The wrong amount of sets or reps? Maybe it’s that, too. The good news is that it’s fixable. We took the five body parts that most guys have the hardest time growing, pointed out what could be going wrong, and laid out an action plan to getting back to making measurable gains. Find Supplements to Fuel Your Training at GNC Live Well >>>

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

BioLayne Video Log 33 - Time Under Tension Training: Data vs Hype

UPDATE: A new study addressed specifically some of the points I raised here. This data seems to support my hypothesis. In this study they 60% of a 1RM in both groups performing either a 6s rep for 6 reps or a 3s rep for 12 reps (36 total seconds TUT during the set). Muscle activation and metabolic stress was greater in the group doing the faster reps. A lot has been made about Time Under Tension (TUT) Training and there are a few studies out there examining it's effectiveness. However, the data from these studies, while interesting has been largely misinterpreted, misrepresented, and misapplied. In this video log we discuss the research on slow training vs. conventional training and practical applications for TUT. Relevant Research Data:

Are You Overtrained or Undertrained?

So the point of all this is to encourage you to take a step back and examine what you’re doing in the gym, and honestly assess your workload. Before you so quickly label yourself “overtrained,” be sure you’re not, in fact, undertrained. And don’t be so sure that counting up the number of hours spent in the gym or the total number of sets completed will give you a good answer. I can’t even begin to describe how many unfortunate souls I’ve seen over the years who’ve spent countless hours in the gym, yet had pathetic development.

Super Pump Shoulder and Arm Workout

The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it's at these days, and rightfully so, it works. To save you some time, ISSA-certified Monica Eiler lays out a quick and hardcore workout for your shoulders and arms in under 20 minutes.

Born Fitness — The Rules of Fitness Reborn

"When I decided to get back into the fitness game, I sought out the best and brightest experts in the field. In that search, I asked everyone from my fans to my advisors who they recommended I look at. Without fail…Bornstein kept floating to the top."

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.

The 4-Exercise Metcon Full Body Workout

A four-exercise total-body metcon (metabolic conditioning) circuit designed by L.A.-based celebrity trainer Andy McDermott. You perform clapping pushups, squat jumps, and hanging knee raises with a minute of jump roping at the end. Go nonstop for 15 total minutes.

6 Top Sex Positions And How to Train For Them

Start by reaching your arms overhead and bend forward reaching your hands towards the ground. Place hands on the ground and jump or step your feet back into a plank position. Slowly lower yourself down in a pushup position till you are on the ground and then, leaving your legs down push your upper body up and off the ground arching your back and looking straight up into your Upward Facing Dog pose. From here, come back down to the floor and push your hips towards the ceiling into Downward Facing Dog. From this position, jump or step your feet back up to in between your hands and slowly come back to standing stretching your arms overhead. Repeat.

6 Ways to Lose Fat Faster

Reinvent your cardio workouts with these six tricks to lose fat faster.

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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

Bleacher Report WWE 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

Core Duo: 2 Workouts For A Shredded Six-Pack -

Building a ripped six-pack is no easy feat. Luckily, pro fitness models Kizzito Ejam and Abel Albonetti know exactly what it takes. Get their tips and try their workouts!

On Set with Emily Skye

Watch behind-the-scenes footage of the Muscle & Fitness Hers poolside photo shoot with this month's cover model, fitness expert Emily Skye and photographer Per Bernal. Be sure to pick up the July/August issue of Muscle & Fitness Hers with Emily Skye on the cover, for all of the fitness-loving ladies in your life. Then check out the new Muscle & Fitness Hers website,  HERE.

5 Reasons You Shouldn't Have Sex With Her

She may be beautiful and smart and everything you're looking for, but that still doesn't mean you should sleep with her... at least not yet.

10 Different Ways to Do A Curl

If you want big biceps and arms, do curls. If you want bigger biceps and arms, do different kinds of curls. Variations as simple as a change in wrist position or source of resistance allow you to target your arms from new angles while emphasizing different muscles within your arms. Over time, that means more strength and more size.

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52 BPI Sports Best Protein at
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55 on Twitter
56 The Six Best "Secret Menu" Meals and Drinks Ever
57 Adam Bornstein on Twitter
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60 Adam Bornstein on Twitter
61 Victor Martinez on Twitter
62 Pump Up Your Pecs
64 Blow Sh*t Up with Arnold
65 Take the Guesswork Out of Beating Gym Crowds
66 T NATION on Twitter
67 Rate My Workout: Grow Massive Calves With Two Moves
68 Only 2/3 of Netflix Users Still Have Pay TV - More to Cancel
69 10 ways to speed up your metabolism
70 AMI Contest Entry Vote
71 Training Legs in the AMERICAN Cocktagon
72 Alex Scott on Twitter
73 Fighter Diet News
74 Behind the Scenes: Roelly Winklaar Chest Photoshoot
75 Summer One-Up Week 2: Pushups, Box Jump-Overs, KB Swings, Burpees
76 Fitstagram Volume 26: MUSCLE AND MIGHT #flexfriday -
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