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Freak Off My Leash

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6 Sweet And Savory Oatmeal Recipes -

Trade in boring, microwave oats for the real deal with these tricked-out recipes.

John Cena Salutes Young Cancer Patient In The Ring

The WWE superstar shared the spotlight with a deserving young fan.

Ashley Conrad's Upper-Body Circuit Workout -

This fast-paced upper-body circuit will help you build strength and muscular endurance. Use it to bust plateaus or as part of your weekly training split!

Post-Prejudging Interviews & Callouts | Arnold Classic Brazil 2015

Team MD's Shawn Ray talks with Oxygen Gym Owner Bader Boodai, Lionel Beyeke, Victor Martinez, Toney Freeman, Dexter Jackson & Tony Doherty shortly after prejudging at the 2015 Arnold Classic Brazil. Hear their take on the contest and see the prejudging first callout for yourself. PLUS, Mr. Boodai talks about Big Ramy's progress over the past 2 years & his teaming up with George Farah .

Johnnie Jackson Trains Legs 3 Weeks Out | IFBB Toronto Pro 2015

IFBB pro bodybuilder Johnnie Jackson trains Legs at Destination Dallas, 3 weeks out from the 2015 IFBB Toronto Pro Supershow. He is joined by Trevor Koot from Saskatchewan who is 8 weeks out from Canadian Nationals. The intensity that you've come to expect with Johnnie videos is present & is especially evident in the leg extensions he has Trevor do. This coverage is brought to you by GASP - Get your GASP & Better Bodies Gear at

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2 Hitting the @Terminator red carpet in Sydney. Come with me if you want to live.

Sagittarius Horoscope for Thursday, June 4, 2015

Thursday, June 4, 2015 - Although you're not necessarily the possessive type, you can become overly protective now of an idea that you believe is yours. You feel as if you birthed the thought and it's your right to take it to the next level, but there may be someone else who wants to get in on the act. Instead of resisting the free exchange of information, sharing your thinking process with your peers works in your favor. Being the beneficiary of multiple points of view can push the development process along faster than you could do on your own.

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The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

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.

6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

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.

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Get the Best Results for Your Body Type

A recent study in Sweden found a correlation between obesity and a person’s ability to make amylase (AMY1), an enzyme that helps break down starch (carbohydrates) in your mouth. The results showed those who have more AMY1 (the gene that correlates with the amount of amylase you have) had lower Body Mass Indexes (BMI) across the board, lending credence to the “carb intolerance” theory of weight gain.

8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

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.

5 Surprising Muscle-Building Foods

Add variety to your grill with these high-protein substitutes for chicken and beef.

Protein Shakedown

The world of protein options is expanding. No longer are gym goers looking to throw back a shake forced to choose from only milk or plant based proteins. Thanks to new technology, your post-workout beverage can now harnesses the power of animal proteins, giving you all vital nutrients of beef or chicken in a more easily digestible form without the hassle of cooking. We took a closer look at the science behind this new protein development and how it can help you start packing on slabs of muscle.

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Boost Your Metabolic Rate

You can throw a curve ball into your nutritional approach by reducing your total daily carb intake for three days. Cut back to 100-150 grams (g) of carbs per day, emphasizing low-glycemic carbs such as oats, rye cereal, rye bread, red potatoes, yams and yogurt. Trimming your carb intake facilitates a small metabolic shift, coaxing your body to rely on bodyfat as fuel.Lower glycemic carbs also contribute to a smaller insulin surge than other carbs might generate. Although insulin is anabolic, it can increase the storage of fat. Three days of consuming fewer carbs can help prevent fat storage without forcing the body into nutrient deprivation. On the fourth day, carb up! Eat 200-250 g more carbs than you regularly ate before the three-day cutback -- in other words, if you consumed 300 g daily, take in 500-550 g on the fourth day.The high-carb day following three days of lower carbs helps fill the muscles and liver with glycogen (stored carbs). Bodybuilders have learned that this leads to greater growth. Such glycogen loading can also support growth factor (IGF) and thyroid hormones that contribute to a leaner physique.

Kai Greene on Twitter

I'll be at the @TOProSuperShow Seminars June 6th 10:00am June 7th 1:00pm Reserve your ticket

Sylvester Stallone's Full Arm Routine

Sly trains fast, moving from exercise to exercise without rest. Not only does this get him muscular, but it conditions him, as well. The following biceps, forearms and triceps routines should each be done for 4-5 cycles without rest. This will ensure maximum muscle growth so you can start building guns like the big boys.

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How to Be a Good Spotter

When spotting the barbell bench press , always place yourself in a high enough position over the bar that you can grab it during any phase of the lift. And speaking of grabbing the bar, always do so with a double-overhand grip to help you avoid injuring yourself. And, unless you are using a special technique such as forced reps, you should not have to spot multiple reps. If you have to touch the bar, the set should end with that rep. Remember, his bench press should not turn into you repeatedly deadlifting the bar off your training partner’s chest.

Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

Protein Cycling for Compensatory Growth

Protein change theory states that in order to see an impact from increasing protein intake, you have to increase protein to a sufficient extent beyond what is habitually eaten. The average change in habitual protein intake in studies showing higher protein to be effective was +59.5% above normal versus +6.5% above normal in studies showing no ef ect of increased protein. In other words, increasing protein intake by ~10% will do nothing for you. Increase it by at least 50%, however, and you will see an increase in protein deposition. Another thing that we can gather from protein studies is that just because you are eating a relatively high amount of protein already doesn’t mean you’re getting all the anabolic potential from that protein. Your body will adapt to high protein intake by increasing the amount of protein you lose each night. If this were not true, you would continue to grow and grow just from protein alone.

10 'Dumb' Questions Trainers Keep Hearing

This is a list of the 10 most common questions I get asked. I debunked each one for you so you can finally know the truth. I believe these questions come about because people are always looking for easy solutions to their problems.

Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

3 Huge Diet Mistakes to Avoid

I am going to cover the 3 biggest mistakes I see made when it comes to the nutrition of a lifter training intensely! If you are not training hard in the weight room, these recommendations are not for you.

Lean Legs Pak 2 (advanced)

Fighter Diet followers are becoming famous for lean legs! Yeah we're doing it! Let me take you on a tour on how to do it! Step 1: Build the dense muscle mass which gives your legs SHAPE Pauline Nordin Without muscle you can't shape up. I know you might be scared of getting bulky thighs, but you will not when you do Fighter Diet combined with my Lean Legs concept. Lean legs are not made over night. Start with sticking to it for three months without questioning 'is it happening?'. it is happening, don't worry about it. Step 2: Use a Fighter Diet diet plan which helps your body shed fat while building muscle. When you want to get tight and firm instead of jiggly, you need to provide enough good food without adding too many calories from unnecessary extras. Step 3: Melt off the layer of bod

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Build the Upper Body of an MMA Champ

Competing in the Octagon requires power, speed, strength, flexibility, endurance, mental toughness and a big set of compound exercises. The sport has come a long way from the original beer-drinking, bicep-curling, 300-lb. fighters to the chiseled physiques of takedown artists like Georges St-Pierre. These athletes are now physical specimens who work every aspect of their fitness through functional movements and compound lifts. Training for Warriors specializes in getting the average person to look like a top MMA champ while bringing a philosophy that will get you mentally focused for any challenge you encounter in life. The best part about our program is that you don’t have to get a roundhouse to the face and ruin that money-maker of yours. Plus, you’ll start to fill-out that shirt pretty nicely. Try this upper body workout by TFW’s Director of Operations, John Annillo, C.S.C.S. , the first in our MMA Body Series, that will help bring out your warrior within. Target Muscles: 
Chest, Back, Shoulders, Arms, Abs Workout Level:
 Beginner-Intermediate Frequency: 
Perform the workout up to three times per week with at least a day of rest in between.

Healthy Grilling Marinades

Saucing things up to grill doesn’t have to add excess fat as long as you use your creative juices.

Pack on More Muscle and Get Supersized with Supersets

A post-exhaustion superset is when one performs a high-load (3-5 reps) compound movement followed immediately by a single-joint isolation exercise. An example would be weighted dips and cable crossovers. The cool thing about this type of superset is that research shows that low rep compound exercises create enhanced CNS activation, which means the second movement will effectively fire off more muscle fibers than it normally would, increasing its anabolic effect.

Build a Superhuman Upper Body With This Workout

This just in — your upper-body workout just isn’t cutting it anymore. The problem with most programs is that they either go for low-weights, high-reps OR high-weights, low-reps. So even if you’re doing a lot of bench presses, overhead presses, and heavy pulls, the truth is you’re not getting enough volume and intensity to stimulate incredible muscle growth.

10 Swell Substitutes for Crowded Exercise Machines

Rather than standing around for minutes just to do a certain exercise, use substitutes that target the same muscle groups, have similar intensity (if not more), and require minimal equipment. You’ll be able to get more work done at the gym, save time, keep your heart rate up, and get more results.

The Muscle Matrix Workout

Perform this workout at least six hours before or after your normal training. For example, if you lift weights at night, complete this routine in the morning. Perform four sets of 15 reps for each exercise, moving slowly so that it takes five seconds to complete each repetition.

Austrian Alps: Arnold Schwarzenegger’s Biceps Workout

But, gifted or not, Schwarzenegger can also be credited with being history’s hardest thinking bodybuilder. Nothing he ever did throughout his bodybuilding career was accidental or haphazard, which means his programs can serve as tried-and-true templates for your own bodybuilding success, regardless of your experience level or development. “For beginners, I’d simply advise doing five sets of barbell curls and five sets of dumbbell curls—10 total sets of eight to12 repetitions,” Schwarzenegger says. “Concentrate on a strict movement, and try to gain some strength. Experiment with different curling arcs until you find the one that puts maximum resistance on your biceps.” After training for a year or so, a bodybuilder is considered to be at the intermediate level, at which point Schwarzenegger advises, “I’d look at your biceps development and determine where you have weak points. Then I’d give you a tailored program to bring these weaker areas of your biceps up to par. “If you lack biceps fullness,” he continues, “do heavy dumbbell curls. If you lack peak, do everything with dumbbells. Do plenty of concentration curls and dumbbell curls lying back on a high bench, like Reg Park used to do them.

5 Muscle-Shocking Methods You Forgot All About

To introduce rest-pause training into your routine, start by picking one exercise at the beginning of your routine, preferably a heavy hitter like back squats, bench press, etc. After a thorough warm-up, load the bar with a weight that equates to somewhere between your 3- and 5-rep max. Get under the bar and perform one repetition. Rest 15-30 seconds, then repeat. Aim to complete 10 sets. Once you can get all 10 with good form , increase the weight for your next session. Because rest-pause training can be extremely taxing, start with only one or two exercises a week and progress up.

Five Body-Weight Finishers to Break Out of Hibernation

Spike your metabolism by ending your workout on a high-note—you’ll increase the amount of calories you burn after you leave the gym and create more stimulus for muscle growth. Better still, instead of pounding your body and joints with more weights, we’ll give you the best bodyweight finishers to drop a few extra pounds of fat and say goodbye to that stubborn belly.

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Men Behaving Badly

Let’s be honest, men tend to be more concerned than women with how much weight they can lift — way more concerned. And while going too heavy is common on many exercises, no move is loaded more excessively than the bench press. This can spell trouble not only in the form of injuries (particularly to the shoulder and elbow joints) but also in unrealized gains in size and strength. Here’s why: When you go too heavy, rep counts are greatly diminished — meaning sets of five or six reps with a given weight instead of eight to 12. The latter rep range is the sweet spot for promoting hypertrophy (muscle size), which goes hand in hand with strength. So while you may think you’ll grow stronger pressing the heaviest weight possible every bench day, a chronic plateau is the more likely outcome.

Paleo Diet 2.0?

Considered a short-term nutritional reset, Whole30 is a 1-month program where you cut all inflammatory food groups from your diet (more on these restrictions in a bit). According to the site , 95 percent of participants lose weight and improve their body composition without limiting the amount of calories they consume. Some other benefits include higher energy levels, better athletic performance, greater quality sleep, improved mood and focus. The program is meant to break your relationship with unhealthy foods—to get you healthy and feeling great, without verification or validation from the scale. (They advise you abstain from taking any body measurements for the duration of the program.) But let’s get to the part you really want to know: The foods you’re banned from eating. 

6 Bench Press Variations for More Mass

Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

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Speed Up Your Cardio With Multitasking

In the study , 20 healthy adults were asked to multitask while biking. First they completed “easy activities” such as saying “go” every time a blue star lit up on a projection screen over their bike, naming the color of a word, and picking out specific symbol—all of which increased participants’ speed. Then, they were asked to perform more difficult tasks like repeating long lists of numbers from memory and checking math problems while on the bike—both of which caused the participants to slow down.

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.

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Take Your Training to the NEXT LEVEL

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.

Primary Leg Assault

*Once warmed up perform each rep as a rest/pause whereby you straighten your legs and let the weight rest for a second before curling it back up.  Do this for all reps on all sets, including all the drops on the final working set.

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