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QnA: Sorinex Summer Strong, Time Management, Success, Smolov Squats & Bench Technique - Zach Even-Esh

QOD [Question of the Day!]: What category of topic are you most interested in learning about: Training / Biz / Life? – training! Such as the methods you said Donnie Thompson used to get you feeling better. Also, if you could post some training advice on how to deal with/ train with knee pain(like tendinitis). I’m a hockey player and have had knee pain for the last few months. What I’ve found to help has been Kstar’s mobilitywods. That has really worked at getting rid of the pain and tightness, thank God! So I’m really interested in how you recommend to train, lower body wise, as to not cause any more pain, but to strengthen my legs given my situation.

Sagittarius Horoscope for Wednesday, June 3, 2015

Wednesday, June 3, 2015 - Monetary concerns, possibly involving a partner who spends more than you do, can put the brakes on an upcoming vacation that's still in the planning stages. But don't make any major changes to your calendar yet, even if you're having second thoughts today. You will quite likely regret it next week if you cancel your trip now. Waiting out the storm makes more sense than turning your whole life upside down in a moment of emotional overload. Hold tight to your dream because your positive attitude can actually help it to manifest.

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4 Red Flags You Shouldn't Ignore When Working Out

Thinking we're invincible in the gym could be a huge misstep for many of us lifters . Bad workouts do happen, and we're all susceptible to having an off day. The real test of our training knowledge comes not only in the amount of off days we encounter, but how we push through them when they happen. A senseless lifter will train through the pain, which will lead to injury at some point down the road, if not immediately. Watch out for some of these red flags, so that you can adjust your workout as you go along.

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Dr. Stuart McGill gives us his perspective on the pros, cons, and future of #CrossFit --> …

Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?

Chase the Pump for Greater Gains

A couple of different strategies can be employed to maximize pump-related gains . One approach is to train with moderate to high reps and take short rest periods between sets. For example, perform 3–5 sets for a given exercise for 10–20 reps with no more than a minute of rest in between sets. Another option is to incorporate Dropsets whereby a heavy set is performed to fatigue after which the load is immediately reduced by ~25–50% and then repped out until failure. Double dropsets where the load is decreased a second time can heighten the effect even more. To optimize results, you should employ exercises that maintain tension throughout the set. Traditional single-joint machine-based exercises such as the pec deck, reverse pec deck, leg extension, and seated leg curl exercises are generally good choices for pump training due to the constant tension they place on the target musculature.

Scientific Hamstring Training

Expert tips to maximize your hamstring development

Build a Better Six-Pack with Two Workouts Per Week

Build a Better Six-Pack with Two Workouts Per Week

Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

Download the Bio-Gro 8-Week Hyper Growth Program

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the Bio-Gro Hyper Growth program will help you achieve more than you ever imagined.

In Pursuit Of The 6-Pack: 8 Most Underrated Abs Tips -

In fact, it's common to see individuals doing exercises like cable crunches and decline crunches with a flat back in which they're bending at the hips, not the waist. When you bend at the waist, you're able to fully crunch the rectus abdominis, meaning it shortens; at the same time, the lower-back musculature is being stretched. Maintaining a flat back and bending at the hips actually hinders your abdominal training because you can't fully contract your lower back and abs at the same time. All you get is an isometric contraction—which has value, but isn't what you're doing a crunch for.

5-Week Program for Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during training. The principal is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance. In simplest terms: to get bigger and stronger, you must lift more weight and add more volume -- making your muscles work harder than what they're used to. Without this concept, there will be no improvement.

Nine Eating Rules for Strong, Powerful Muscles

Most guys think they’ve cracked the dietary code for larger, stronger muscles: protein with a side of protein. Well, new research—especially on the connective tissue that holds your muscles together and connects them to bone—suggests it’s not that simple. Not only is all protein not created equal, but not all carbs are evil, liquid egg whites are an unnecessary evil, oysters are amazingly good for you, and one fish held in high, healthy esteem may actually be terrible for you.

Big Ramy's Six Essential Exercises

Big Ramy constructed one of the most Brobdingnagian backs ever beheld with more machine rows than free-weight rows. Yes, barbells and dumbbells provide more freedom of movement than most machines, but mechanical contraptions also have a couple of key advantages over ’bells. First, sitting against a machine’s chest pad locks you in place, so you can’t sway and distribute stress from your lats to your spinal erectors. Second, you’re usually able to get a stronger (and longer) contraction with a machine. Finally, Elssbiay often selects an iso-lateral machine (meaning the two arms move independently). This allows him to find a slightly different pace and range of motion for each arm; or he can work each side independently, doing the reps of a set for his right side and then the reps for his left side.

The 20 Best Forearm Exercises of All Time

Training your forearms serve two main purposes: increasing strength in other exercises (such as the deadlift) and making your upper body more symmetrical. Failing to train forearms results in less  grip strength and for some people, simply put, skinny-looking arms. Target this highly important body part with these 20 forearm exercises. 

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If your only pre-workout supp is a stimulant, you're greatly reducing your progress. Info:

Create Massive Caps

FORM AND FUNCTION: As the name implies, the middle head of the deltoid is found smack in the middle of the deltoid muscle, where it attaches to the common tendon that is shared by the anterior and posterior heads and attaches to the humerus (upper arm bone). It performs the movement known as abduction, where the upper arms raise out to the sides, such as during lateral raises.

FDX2 Build Muscle Burn Fat (advanced)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I

Midnight Mass

Sometime in the 30 minutes before you go to bed, take in 20-40 g of casein protein. Micellar is the best type of casein protein for this time period, because it stays with your body for up to seven hours, providing aminos so your body won’t use muscle mass for energy. Mix the casein with water or milk (or a combination of the two). You mayalso include a portion of fruit (a banana, half of a cantaloupe or honeydew melon, a large pear or a large apple) whether you are a hardgainer or a dieter. The fructose will help stock your liver glycogen, which will prevent you from going catabolic sooner during the night. If the concept of taking in carbs before crawling into bed makes you paranoid, just stick with a protein shake.

The 6 Most Brutal CrossFit WODs

A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders.

Rest Periods Between Sets

Are long or short rest periods best for growth?

Transformation of the Month: Making the Impossible Possible

After a group of friends and I decided to take a vacation to the Bahamas in November 2011 reality really set in. Looking at pictures after the trip, I noticed that that my weight had climbed to an all-time high of 315 pounds, and I realized it was time to do something about it. I was unhealthy, and I was already starting to feel the effects of my family’s disposition to hypertension and diabetes.

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Six Things People Get All Wrong About Abs

There are so many myths out there about abs so we decided to cut to the chase and dispel six of them for you. Change up your game with these tips, and in four weeks the other guys will still be doing crunches while you reap the benefits.

The Bodyweight Workout That Builds Strong Legs

Leg training is often associated with heavy barbell squats and leg presses stacked the brim with plates. Yes, that’s one way to train legs, but there's another way to work your lower body that’s sure to transfer into athleticism: bodyweight exercises.

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.


During World War II, when coconut and palm oil importation was limited, the food industry had to come up with something other than tropical fats that was stable and solid at room temperature. This is when hydrogenation of vegetable oil took off, and the need for those tropical fats disappeared. However, studies were needed to convince the population that unsaturated vegetable fat was better than the tropical saturated fats. So, the health effects of these two types of fats, vegetable oil and coconut oil, were compared in numerous studies. The results were misleading because the studies compared vegetable oil to hydrogenated coconut oil. The problem here is that the hydrogenation process produces trans fat, and trans fats cause heart disease, unlike saturated fat. The results of the skewed studies provided the edge the vegetable oil industry needed to push out the tropical oils.

Five Ways to Transform Boring Cardio into a Real Workout

But you don't need to live in a cabin in Siberia to get a real man's workout. Try these tips from Cameron McGarr, head of personal training at Equinox in Woodland Hills, CA , for a cardio routine that will kick your ass. -- Related: 10 Moves to Upgrade Your Run>>> How to Run the Right Way>>>

How to Get a Woman Into Bed

If you want to seduce a woman, the best sex tips focus on her head. Try these 7 ways to turn her on before you even touch her and you'll get her between the sheets in no time flat.

Scientific Principles of Strength Training

Checking in at nearly 400 pages, Scientific Principles is co-authored by Dr. Mike Israetel (author of The Renaissance Diet), Dr. James Hoffmann (Exercise Science Professor at Temple University) and Chad Wesley Smith (Top 10 Raw Powerlifter of All-Time). This trio of authors has given Scientific Principles a unique combination of scientific and practical knowledge, not found in any other text. 

Dorian Yates' Advice on Choosing a Training Strategy

Early in my training, I had discovered Mike Mentzer and greatly admired both his Herculean physique and his systematic approach to bodybuilding. The more of Mike I read, the more I found myself agreeing with his training principles, which included using less volume, less frequency and greater intensity. I decided to put his philosophy to the test and fashioned my own form of training from his “Heavy Duty” system. Long story short, I went on to win six consecutive Sandows and built a reputation of being a rather good bodybuilder.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

Ten Healthiest (Surprising!) Ingredients

These power foods can help you lose weight, build muscle, boost your memory, and amp your immune system.

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. @warriors i kno yall got home court advantage but after watching San Andreas wit wifey...can we play all 4 in CLE cuz i aint got for

Your 5-Point Checklist to Keeping a Strong Back

No one wants to deal with lower back issues. It’s only when you get injured that you realize just how much the lower back is responsible for as part of your core, and even just as a skeleton unit. Back injuries can be nagging, persistent, and very difficult to get rid of once and for all. With that said, if you’re getting off an injury, or even if you’re still healthy – here are a few things to keep in mind to make sure that you don’t put yourself in a place that leaves you susceptible to issues.

Walk this Way for More Muscle

Farmer’s walks can be part of a legs or back day. If you really want to try something wild, do an entire strongman events day. Furthermore, farmer’s walks can aid in taking your physique and functionality to a fundamentally new level. For the bouncer at the king and stab honky tonk to the lady that wants to improve her tennis game, look no further than the farmer’s walk.

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Lose fat without counting calories by choosing the right nutrient dense foods. Your guide: …

That Female Phenomenon You're Afraid to Talk About

Even though the women urinated before the stimulation began, the second ultrasound showed that their bladders had completely refilled, and a third ultrasound revealed an empty bladder. Quite the magic trick. A chemical analysis was performed on all fluid samples. The chemicals present in two women’s squirted fluid showed no difference from their urine; the other five’s had small amounts of prostatic-specific antigen, basically an enzyme which is part of the "true" female ejaculate that comes from the Skene (prostate) gland.

How to Look Better in Your T-Shirt | Eat This Not That

Having a hard time buttoning those jeans that just fit a couple days ago? Breathe easy: you didn’t actually pack on the pounds. Your new paunch is likely a result of eating some salty foods or hormonal fluctuations—both scenarios can cause the body to store sodium and fluids. Luckily, science has a solution: According to numerous studies, flavonoids and other compounds found in the hibiscus plant help to counteract bloating by influencing how aldosterone, the hormone that regulates water and electrolytes balance, affects the body. Enjoy a cup of hibiscus tea and watch your pooch slowly–but surely–deflate. We like: Alvita, Bigelow and Good Nature brands.

25 Ways to Get a Ripped Summer Body

It's all here: how to set up a workout program, a diet , exercises you should do, ways to boost your intensity and metabolism, foods you must eat, and when to consume them for the best results. We've taken years of science and experimentation, culled from some of the brightest minds in the fitness game, and condensed it all into 25 ways you can get ripped to shreds. Fast.

Pulverize Plateaus With a High Volume Attack

Sienerth, a fitness model shown in the photos here and owner of a GNC store, used the program he outlines here to sculpt an enviable, finely detailed physique. By using pre-exhaust sets and dropsets, he ensures that no muscle fiber will
be left behind. Most exercises are also accompanied by a suggested rep range rather than a specific rep count. This variability makes each workout unique and allows you to choose the most appropriate weight based on how you feel that day.

Save Your Back, Blast Your Traps

Traditional Romanian deadlifts with a straight bar keep the load in front of your body, which can stress your lower back. The trap bar allows more range of motion at the hips—but you can go heavier than with dumbbells.

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.

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These Mental Tricks and Practices Cured 73 Percent of Insomniacs

The control group received no additional support, while the other received a one-hour one-on-one cognitive behavioral therapy session and a self-help pamphlet to read at home. In the therapy session, participants were introduced to the principle of sleep restriction; they were encouraged to spend only the time in bed required for sleep. They were coached to lie in bed for 15 minutes and if they couldn’t fall asleep in that time frame, they were told to leave the bedroom. The idea is to associate the bedroom with sleep, not the stress  and frustration that goes along with sleeplessness. Then, using their recorded sleep diaries, the lead researcher prescribed a time for each individual to go to bed and a time to rise to improve their sleep efficiency. The self-help pamphlet included information on how to recognize and act upon the symptoms of insomnia (called the "3D" approach): Detect (how to record their sleep diary), detach (how to control stimulus that could lead to disrupted sleep), and distract (instructions on how to use cognitive control and imagery to distract their mind.)

Top 8 Reasons You're Distracted at the Gym

It’s all but certain that when you get to the gym you’re going to have to deal with distractions. From sights to sounds to smells, there will be something seeking to sidetrack you. Left unchecked, this sort of interference can cause you to lose focus and mess up your ability to make gains . But don’t worry, there’s a way around every potential preoccupation you might face. Check out these fixes to common distractions.

Straight-Up Biceps Workout

For a workout that hits the biceps from all angles, we called upon Ryan Sullivan, a competitive bodybuilder and the owner of Sci-Unison Fitness (sci-unisonfitness .com) in North Babylon, NY. His routine employs dumbbells, a barbell, and cables and puts the upper arms in various positions: in front of the torso with preachers , behind it with incline curls, at the sides with barbell curls , and, to finish, the arms elevated and parallel with the floor via high-cable curls. Such variety will help ensure that both heads of the biceps get maximum stimulation to grow bigger and stronger.

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