Top Videos
The 6 Best Lat Exercises You're Not Doing

Haven't felt your lats for a while? You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row!

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

The reboot of the original BUILT for the BEACH workout program is now available at mensfitness.com/b4b. It includes video demonstrations and new workouts.

UFC 199: Rockhold vs Bisping

When original opponent Chris Weidman pulled out due to injury, the "Count" stepped in on late notice.

Top 6 Bodybuilding Posing Routines - Arnold Classic Africa 2016

See the posing routines of Dexter Jackson, Roelly Winklaar, Lionel Beyeke, Victor Martinez, Fred Smalls & Michael Kefalianos at the 2016 Arnold Classic South Africa.

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Top News
1
Sagittarius Horoscope for Friday, May 20, 2016

Friday, May 20, 2016 - You may be overly sensitive to the cosmic tides these days; progress is too slow for your taste now that Mars and Saturn are backpedaling in your sign. However, the emphasis could be on someone else while the Gemini Sun sheds light on your 7th House of Partnerships, setting up a dilemma between your internal and external worlds. Consider ways to express your own needs while still honoring the most significant relationships in your life. Being true to yourself doesn't mean that you must ignore everyone else.

2
6 Testosterone Boosting Foods

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

3
The Warrior Fit Workout: Arms

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you'll hit various muscle groups throughout the week and work at a rapid pace to promote muscle gain and fat burning. In this comprehensive training program, you'll work out six consecutive days per week, targeting each major muscle group on a selected day. Along with using the most effective, muscle-building exercises, you'll also be incorporating a variety of proven lifting techniques like drop sets and super sets to help accelerate your size and strength gains.

4
H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

5
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.

6
20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

7
8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

8 Build a Better Muscle-Building Burger

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

9
The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

10
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.

11
T NATION 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

12
11 Best Snacks To Crush Your Cravings

The mid-afternoon hunger strikes again, and you find yourself wandering to the vending machine – eyes glazing over the sugar-laden snacks. The exact cause of food cravings is difficult to pinpoint, but experts believe physiological mechanisms, environmental factors, and hormones cause them. Acting on these cravings can easily squash your macros—derailing your fitness goals. Studies have shown that snacking on the right foods such as high-protein and fiber-rich foods can keep you feeling fuller for longer and give you that energy boost you need. So when hunger and cravings make an appearance, chose snacks around 100-200 calories and are rich in protein and fiber.

13
The 8 Worst Things a Beginner Can Do in the Gym

While bodybuilding is not as complex as rocket science or brain surgery, the process of building muscle, gaining strength and losing fat still takes a tremendous amount of knowledge, as well as hard work. It is vital that beginners have the right information from the start so that their journey with exercise provides maximum results, without injury, distress or too much time wasted. Although your program will evolve as time passes, much of what you learn, and put to use from the start, will create a solid foundation that will serve you throughout all of your years in the gym.

14
6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

15
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.

16
The 15 Healthiest Foods You Can Grill

In the summer months, your backyard doubles as your kitchen as you forgo your oven for the grill. It's freeing. It's fun. But face it, it can get a little unimaginative. You slap on some burgers, hot dogs, sausages, and corn—but even these summer staples start to feel a bit dull.

17
MOTIVATION: The Power Of Choice

It’s 5 am and the alarm goes off. You can choose to stay in bed, hit the snooze button and go back to sleep like you do every morning or you can choose to put both feet over the side of the bed, lace up your shoes and head off to the gym. It’s dinnertime. You can pick up the phone and order a pizza for delivery or you can take a few minutes to make a healthy meal and take the leftovers to work the next day. It’s a choice. Take the easy route and stay exactly where you are in life, or take the harder more rewarding route that takes a little bit of work but will take you to where you want to be. It’s a choice that you have to make for yourself. Do you really want to feel better, have more energy and live a better quality of life or are you content doing what you are currently doing right now and never experience what will happen if you take the more challenging road?

18
Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

19
2016 IFBB Toronto Pro: Finals Report

FLEXOnline.com is live at the 2016 IFBB Toronto Pro Supershow Finals with the results from the Open Bodybuilding, 212 Bodybuilding, Wheelchair Bodybuilding, Women's Bodybuilding, Classic Physique, Men's Physique, Women's Physique, Fitness, Figure, and Bikini divisions!

20
Cutler's Quad Quiz

Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

21
Why Weights Are Better Than Cardio for Fat Loss

While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. You want results as fast as possible with the least amount of work needed.

22 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1059/Barbell_Basics_The_Back_Squat.aspx

It’s been said that if you don’t have the squat in your program, you don’t have a program. No other single exercise works as many major muscle groups as effectively. The squat is unparalleled for increasing muscle size, thus raising the metabolic rate and making your body a fat-burning machine. It also helps prevent and rehabilitate knee injuries and builds the foundation of great speed and jumping ability. What most new trainees don’t realize is that there is more than one way to perform this great exercise, each with their own advantages. Here are 10 variations for you to try:

23
T NATION 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

24
Classic Physique Comparisons - 2016 IFBB Toronto Pro Supershow

Classic Physique Comparisons - 2016 IFBB Toronto Pro Supershow

25
T NATION on Twitter

How about a free ebook this weekend? Yeah? Okay, here ya go: https://goo.gl/LRRFVU  pic.twitter.com/LN5Q6gTXeS

26
Built for the Beach Version 2.0: Five Muscle-Building and Fat-Loss Workouts to Expose Your Abs

You're going to start the program with the most hated (or loved) bodypart—legs. Why? Because leg day is tough, it's going to take a lot out of you—so let's get that out of the way early. We'll also make sure to put some serious focus on the abs. We've created TWO options of abs workouts that you'll add to three of the five workouts. We're also going to couple up chest and back—two more big body parts to crank up the demands. It will also leave you with one hell of a pump. You'll finish the week off with one of TWO options for something called the "Full Body Flush." It's exactly what it sounds like. You'll be drenched when you're done. And exhausted.

27
Cutandjacked.com 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

28
T NATION on Twitter

Here's how to do pull-ups without elbow pain: https://www.t-nation.com/training/tip-do-pull-ups-without-elbow-pain … pic.twitter.com/QRUsanLFUu

29
T NATION 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

30
2016 IFBB Toronto Pro: Bikini Call Out Report

competitors are fighting for the top spots at the 2016 IFBB Toronto Pro Supershow? Find out here!

31
Flex Lewis | The Welsh Dragon

IFBB Pro Flex Lewis presents 60 Seconds with Flex with special guest Y3T founder and coach Neil Hill with IFBB Pro Dallas McCarver. Today's tip is Twisting Lat Pull Downs for building mass and detail, especially pre-contest training. Using proper form twist the torso, keeping the core tight while angling the bar to work each side of the back separately. [Read More]

32
Cutandjacked.com 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

33
T NATION on Twitter

Forget counting sets. Use this unique training method instead: https://www.t-nation.com/training/tip-use-time-blocks-instead-of-sets … pic.twitter.com/DtNiuQbY4A

34
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.

35
T NATION on Twitter

You don't know how to use a weight belt correctly. Here's what you're doing wrong: https://www.t-nation.com/training/tip-learn-to-use-a-weight-belt-correctly … pic.twitter.com/YAgDF0UY4e

36
ArnoldSports 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

37
It's on. Toronto Pro Baby! #TorontoProShow - Ben Pakulski IFBB Pro | Facebook

To see more from Ben Pakulski IFBB Pro on Facebook, log in or create an account.

38
T NATION on Twitter

Sport a stunning set of abs and build serious core strength with this plan: https://www.t-nation.com/training/tip-strengthen-your-abs-5-new-exercises … pic.twitter.com/r1on8Yt0bg

39
T NATION 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

40
Abdulla Al Shammari on Twitter

@BioLayne Hello Dr, I'm wondering do you recommend specific online courses pertaining to nutrition for the athlete?

41
T NATION 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

42
T NATION 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

43
raymond khumalo on Twitter

Congratulations to @MrOlympia08 on winning your Arnold south Africa title much respect can't wait to see you on this year's Olympia stage

44
Supplements for Serious Athletes™ - Biotest

© 2016 Biotest LLC. All Rights Reserved.

45
Dwayne Johnson Shares First Look at Hobbs in ‘#F8′

“When you strip a man of all he has. All that’s important to him. You force him to return to his roots.. and sometimes that’s a very dangerous and twisted place,” Dwayne captioned the picture. “If I was going to return for another FAST & FURIOUS I wanted to come in and disrupt the franchise in a cool way that got fans fired up and their blood pumping to see a new version of Hobbs and his ‘Daddy’s gotta go to work’ mentality and set the table in a cool way for where the character goes in the future.”

46
How to Cook The Steak and Yam Hash—A Morning-After Breakfast to Build Muscle

Assuming everything went according to plan and the Steak and Yam Fries sealed the deal, it will soon be breakfast. In the time it takes you to sneak off to grab a bagel and coffee from the deli down the block, you can whip-up an epic Steak and Yam Hash before she realizes you’ve left the bedroom. The best part is she’ll never know you’re using yesterday’s leftovers to create an entirely new meal. Scratch that, the best part is you’re eating steak two days in a row! She’ll offer to help because she’s awesome like that, but this time let her lay in bed and freshen-up while you get to work in the kitchen. Trust me, she’ll appreciate it!

47
Serkan Yapici 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

48
Central Intelligence 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

49
Dwayne 'The Rock' Johnson Drops 'Fast & Furious 8' First Look

http://twitter.com/share?text=Dwayne ‘The Rock’ Johnson Drops First Look at His ‘Fast & Furious 8’ Character (Photo)&via=TheWrap&url=http%3A%2F%2Fwww.thewrap.com%2Fdwayne-the-rock-johnson-hobbs-fast-furious-8-first-look-photo%2F&t=Dwayne ‘The Rock’ Johnson Drops First Look at His ‘Fast & Furious 8’ Character (Photo)

50
2016 IFBB Toronto Pro: Open Bodybuilding Call Out Report

competitors are fighting for the top spots at the 2016 IFBB Toronto Pro Supershow? Find out here!

51 Anabolic Steroids: Everything You Need to Know
52 7 Must-Do Moves for A Strong, Chiseled Chest
53 4 Days Of Tabata And Supersets
54 5 Rules for Building Bigger Triceps
55 The Best Portable Exercise Tools
56 How To Master A Short Workout
57 5 Ways to Shredded Abs
58 John Hansen | Facebook
59 MuscleTech Lab Series After Build at Bodybuilding.com - Best Prices on Lab Series After Build!
60 Woodbridge Wrestling on Twitter
61 The 10 Best Hangover Helpers
62 Muscle & Fitness on Twitter
63 Add 1" to Your Arms in a Day
64 Are You Crazy Enough to Do 'Murph' on Memorial Day Weekend?
65 25 Best High Protein Egg Recipes for All-Day Breakfast
66 Mike Titan O'Hearn on Twitter
67 New Ronnie Coleman App Download
68 T NATION on Twitter
69 T NATION on Twitter
70 The 10 Best Inner Thigh Exercises of All Time
71 Ask The Experts: What's Wrong With My Training?
72 The Best All-Day Energy Boosters
73 Six Beers You Can Drink After Your Workout
74 3 Huge Diet Mistakes to Avoid
75 Keep Building Muscle as You Get Older
76 T NATION on Twitter
77 Instagram photo by @therock • Jun 4, 2016 at 3:23pm UTC
78 Instagram photo by Shawn Ray • Jun 5, 2016 at 2:50am UTC
79 RIP Muhammad Ali, 1942-2016
80 Rob Evans on Twitter
81 Justine Cager on Twitter
82 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Jun 4, 2016 at 4:56pm UTC
83 Instagram photo by Pauline Nordin • Jun 4, 2016 at 9:39pm UTC
84 Instagram photo by Shawn Ray • Jun 4, 2016 at 6:09pm UTC
85 Elitefts - Elitefts added a new photo. | Facebook
86 Hidetada Yamagishi on Twitter
87 Philippe Mexés on Twitter
88 ideas whittler on Twitter
89 Kyshira Moffett, MBA on Twitter
90 Kai Greene on Twitter
91 @facisback™ on Twitter
92 Hidetada Yamagishi on Twitter
93 Bodybuilding Legends and History
94 Kai Greene on Twitter
95 Instagram photo by Shawn Ray • May 29, 2016 at 3:25am UTC