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#5 INCREASE FAT ONCE EVERY 10-14 DAYS Did you ever eat an entire pizza or a greasy hamburger and surprise yourself with an awesome workout a day or two later? The fat may have helped you reap the rewards of your heavy labor. Occasionally bumping up fat intake actually upgrades the body's ability to store muscle glycogen. Take a break from the typical clean bodybuilding diet every 10-14 days and include higher fat foods, such as burgers, cheese, pan-fried steaks, T-bone steaks, whole eggs and bacon. Stick to 1-1.25 g of protein per pound of bodyweight. Keep carbs at 3 g per pound of bodyweight.

Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Friday, July 17, 2015

Friday, July 17, 2015 - There are many wonderful opportunities on the horizon, but the weight of the world seems to be on your shoulders today. You have great ideas and high hopes, but might feel frustrated if you can't get off the ground because you're unable to see through the fog. It's enough to take the wind out of your sails. You just might want to go home, crawl into bed and pull the covers over your head. The possibilities are too good to pass up now, so fight the impulse to indulge in self-pity. Have faith; spread your wings and fly.

Open Your Growth Window

One of the most crucial times of day for supporting muscle growth is immediately after workouts. When you finish training, you’ve damaged muscle tissue and you may have driven your body into a catabolic state where it breaks down muscle tissue to repair the muscles you’ve just trained. Your tank is likely on empty, too. But you don’t need food at this time. What you need is a range of fast-digesting carbs and amino acids that drive nutrients to your working muscles, protecting all of your muscles against breakdown. Here’s what you should take in as you’re walking out of the gym to get you back into a maximal anabolic state—before you go devour a clean whole-food meal.

How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

Classic Workouts

That place, of course, was Gold’s Gym, and the story of how these men and a handful of others helped turn it into the epicenter of bodybuilding reads like one of the screenplays piled atop a movie exec’s desk just a few miles inland.


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Why You Should Never Skip Legs!

Why You Should Never Skip Legs!

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Top 10 Dangerous Kettlebell Mistakes

Before you grab a kettlebell, make sure you're not risking serious injury.

7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

The Workouts You'll Hate The Next Day

Don't worry. You'll still build tons of muscle.

The M&F Superhero Workout

A true superhero needs to go for days on end, so to achieve this you will perform your circuits using the Heavy Volume Training method (HVT), which means staying in the rep ranges given and utilizing the max weight possible inside the range. That is, if you are getting to 15 every time during your sets, your weight should be heavier. Increasing your weight makes your body capable of taking a beating and continuing to go strong.

The Six Best Supersets for a Sick Pump and Serious Muscle Gains

If you set up your supersets to target the same muscle group, however, you’ll benefit get way more stimulus on your fibers — both slow-twitch and fast-twitch — and you’ll get a sick pump, too. Try one of these supersets at the end of your workout and see the difference after you leave the gym.

The Workouts for Big Arms in Four Weeks

Time Under Tension is simply referred to as how long a specific muscle group is under strain during a set. If you do a set of barbell bicep curls for 10 reps it can take roughly 15-20 seconds to complete. By making it more difficult you can increase that time under tension to 35-40 seconds. This forces you biceps to work 15-20 seconds longer allowing the muscle fibers to grow.

Celebrating the Journey

My journey as a bodybuilder began 5 years ago in 2010 where I first competed in the NPC Battle on the Coast where I won the Heavy Weight class and the Overall for the show and then the NPC MidFlorida Muscle Classic where I won the Heavy Weight Class.  It is safe to say that after going to shows for many years and to finally compete in one that I was hooked and realized I wanted to succeed in this sport.  In 2011 I competed in the NPC Hurricane Bay where I won the Heavy Weight class and the Overall and then made the 1st call out in the Heavy Weight class at the Southeastern USA.  I took 2012 off from competing so that I could put on some size and also pursue another goal of becoming a firefighter.  After conquering that goal and then going on to get hired on by the City of Eustis, Florida I was able to refocus back on competing.  So in 2013 I competed in the NPC Battle on the Coast where I won the Heavy Weight over 35 and the Masters overall classes and then competed in the Team Universe that same year where I made 1st call out in the Heavy Weight over 35 class.  Last year I competed in the NPC MidFlorida Muscle Classic where I won the over 40 and open for the Heavy Weight class as well as the Masters overall and Overall for the show, made the 1st call out at Team Universe in the Heavy Weight over 35 and over 40 classes and then competed in the Heavy Weight class over 35 and over 40 at the North American Championships.

4 Ways to Totally Blast Your Traps

It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and a good way to show off your body is with bigger traps, especially when it's cold outside. Here are four moves you must use to blast your traps.

Giant Sets for Giant Gains

So you’ve got dough, tomato sauce, mozzarella cheese, and turkey pepperoni. The prospect of eating each individually, cold and uncooked, is not very appetizing. But stack them together and apply heat and you can bake the perfect cheat meal—pizza. This is the logic of giant sets, which combine four or more exercises into what is, in effect, one extended set. The sum is greater than the parts. “Going giant” has long been a way of upping workout intensity, but for some bodybuilders it’s more. It’s a training philosophy. For extended periods, you can cook up consistent gains by making giant sets the main dish of your routines.

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Some trans fats actually promote heart health, in addition to promoting leanness. Info: …

Welcome to the Big Guns Club

Bodybuilding's premier gun club give their best biceps shots.

10 Unconventional Fitness Tools that Really Work

“The weighted jump rope is a great tool because it provides the perfect amount of resistance to challenge your lungs and muscles,” Hinds says. You can find a variety of styles, namely leather, beaded, or wire cable ropes that weigh about 1 to 2 pounds. The key is to use a weight that’s heavy enough to make your workout more demanding, but not too difficult where you lose your form. Jump forward and backwards (imitate running backwards) with the weighted jump rope to improve your speed, power, and conditioning—you’ll use completely different muscles and challenge your body, whipping it into fighting shape. 

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5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

12 Healthy Fast Food Lunches

Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat! While you can do a lot of nutritional destruction at the drive-thru window, opting for fast food fixes at lunchtime does not have to derail your healthy-eating plan. Tanya Zuckerbrot, RD, author of The F-Factor Diet, scoured some of the most popular fast food chains and picked the top 12 fast-food lunches that have a healthy amount of calories, protein, and fat. Get Healthy Food & Snacks at GNC Live Well >>>

Compound Moves for Total Body Gains

there are many ways to get the job done. One of the best ways to pack on more size is to push your body to the limit with a combination of compound exercises that hit a variety of large muscle groups.

Hulking Workout: Zack Khan

“Once you start lifting and growing, you have to use heavier weights. You need heavier weights to overload the muscles and make them grow.” —Zack Khan

3 Reasons You're Not Ripped

But this doesn’t mean you shouldn’t do isolation exercises. Calf raises, concentration curls and dumbbell kickbacks will always have their place in bringing out the finer points of a physique, but they’re not what’s going to make you shredded. Compound (multi-joint) movements need to be the foundation of your program, since they’re the exercises that will build the most muscle, and hence keep your metabolism revving.

Weights More Effective Than Cardio at Fending Off Stomach Fat

Weights More Effective Than Cardio at Fending Off Stomach Fat

7 Foods That Cause Acid Reflux

Aside from eating too much, lying down or bending over after a large meal, and taking certain medications, your diet is a major influencer. Certain  foods  are highly acidic and have certain properties that trigger the onset of acid reflux—they may relax the stomach muscles or act as an irritant. If you’ve ever experienced the discomfort of heartburn, take note if these foods are in your diet. If they are, pay special attention to when you eat them and if you experience the side effects of acid reflux 20 to 30 minutes after eating, in the midst of a workout, or as you’re lying in bed. If you do, exercise some common sense and limit your consumption—or pass the Tums. 

Best Post-Workout Foods

Rule of thumb “It all comes down to the carbohydrates and protein,” sums up Villacorta. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If you’re main goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

8 Treadmill Interval Workouts To Help You PR

First there were cycling studios. Now, there are treadmill iterations that borrowed the format from it's predecessor and revamped it into group running classes. The Mile High Run Club (MHRC) is one of the pioneers offering interval runs (sometimes with a strength training component) to hoards of New Yorkers. But you don't have to live in NYC to get the benefits. We had MHRC founder and running coach give us eight of her favorite treadmill interval workouts that can do at home or at the gym. Work one of 'em into your running routine once or twice a week and we guarantee you'll see a dramatic increase in speed and endurance on the road.

The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

7 Tips for Finding the Right Gym

Finding the best gym can be compared to forging a new relationship. With a bit of personal reflection, pre-planning and some vetting you’ll be on the path to what stands to be your match made in heaven (at least when it comes to this key element of your fitness journey).

How to Build Bigger Lats

The problem is that most rely too much on their biceps and forearms—and not on their 
lats—to pull the weight.

How a Gym Owner Went From Struggling to Make Rent to World Renowned

I recently sat down with Joe DeFranco , the founder and owner of DeFranco’s Gym in Austin, Texas. For almost two decades, the best athletes in the world have been coming to DeFranco to get them ready to dominate their sport. DeFranco and I didn’t sit down and talk because of the long list of professional athletes that flock to him every offseason to train, but because of the empire that he has been able to build from the ground up.

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The PBW crew takes a look at Kai Greene's chances of turning the tables on Phil. Listen at MD!

3 Delicious Healthy Marinade Recipes! -

Eating clean sounds easy enough—until dry meat has you running to slather on the sauce, that is! Add flavor to your dishes—without tacking on extra sugar, fat, and calories—with these macro-friendly recipes.


MEN’S HEALTH LIVE brings you “tons of useful stuff” from the pages of the world’s largest and most comprehensive Men’s magazine every week. Your guide to fitness, sex, women, workouts, weight loss, health, nutrition and muscle building. Fast paced, entertaining, and informative, MEN’S HEALTH LIVE touches on the current events, trends, new products, celebrity interviews, all-stars, and V.I.P.’s and even insights from “the girl next door.”

10 Ways to Eat and Cook Flax Seeds

There's a reason that flax seeds have made it to the mainstream market. These tiny, flattened, bronze-colored seeds are brimming with nutritional goodness, and are more versatile then you may realize. Think outside the culinary box, and check out these 10 easy ways to incorporate more flax into your everyday recipes .

Chambray Is the New Denim

Get a jump on the season by wearing any of these essential shirts. Go classic with a spread collar in French blue à la Tommy Hilfiger or go modern with a great baseball-inspired raglan sleeve from Bespoken. Either way, you’ll look cool, calm and collected—we guarantee it. 

15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean . In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

6 Strategies To Bring Up Your Front Delts -

Since we're focusing on the front delts, choose a version of the overhead press that puts a bit more stress on them. How do you know? Simple—it's all about upper-arm position relative to your torso. Consider that when you do dumbbell overhead presses with a pronated grip, your elbows point straight out to your sides. When your upper arm works in this lateral (side) plane, the middle delt is positioned to undergo maximal contraction. However, when your upper arms pull somewhat forward, it's a sign that the anterior delts are getting a greater share of the workload.

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5 Ways to Restore Your Confidence After It Takes a Hit

Or you can choose to see these moments as an opportunity to learn, become better, and rebuild for the future. That doesn’t mean it won’t hurt—it just means that your “failure” isn’t the full story. The rest of the story is what you choose to learn and do by seeing the situation differently.

Terry Crews' Upper Body Workout

Do the workout once a week, resting at least a day before and after any other upper-body training. aired exercises (marked A and B) are done as a superset. Do one set of A, then one set of B before resting as needed. Repeat the pairing until all sets are done. Perform all other moves as straight sets.

Make Almonds Taste Even Better With This Trick

Loaded with fiber, vitamins, and minerals, almonds are a super-snack—unless you drown them in a sugary, crystallized glaze like they do at carnivals and amusement parks. So instead of sugar-coating your almonds, spice them up. The following recipe comes from cookbook author Jennifer Trainer Thompson in partnership with the American Macular Degeneration Foundation. Almonds, see, are a superfood for sight because they’re loaded with vitamin E, which may help protect your eyes. But plain almonds can taste, well, plain. The fix: Toss them in an Indian spice mixture and slide them into the oven. Then serve them with slices of ripe pear and shaved Manchego cheese. You can eat them straight-up, too, but, for the love of God, please don’t serve them in a plastic baggy shaped like a cone. Savory Almonds Recipe by Jennifer Trainer Thompson and Dr. Johanna M. Seddon in partner with the American Macular Degeneration Foundation for the book Eat Right For Your Sight What you’ll need: 1 large egg white 4 tsp ground cumin 4 tsp ground coriander 1 tsp ground cardamom ¼ tsp ground cloves ½ tsp freshly ground black pepper ½ tsp sea salt ¼ tsp cayenne 2 cups whole unsalted almonds (raw) How to make it: 1.

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.

Optimum Nutrition Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

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