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Ray Williams Sets New World Record With 938-Pound Squat

The strongman gave one hell of an effort and joined the 1000 kg club.

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1 Desert heat with Daphne Joy

2
Sagittarius Horoscope for Saturday, July 18, 2015

Saturday, July 18, 2015 - Your enthusiasm only carries you so far today, especially when you realize just how much time and energy it will take to reach your destination. Unfortunately, your biggest and boldest ideas could run into a wall of reality, requiring you to totally reassess your strategy. Nevertheless, your thoughts seem to have a life of their own and won't necessarily evaporate just because you think it would be more convenient if they left you alone. Keeping one foot solidly on the ground empowers you to make the most of your visions without being swept away by them in the process.

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Next Level Training

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.

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6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

5
Science Behind the Supps: Performance Series

If you’re planning to lean out in time for summer, make sure you have a strategic supplementation plan that will effectively melt fat off your body while helping you maintain a pump in the gym. A fat burner and pre-workout will be your foundation, followed by a trio of supps that will work to preserve that hard-earned muscle mass. The musclebuilding trilogy will take your fitness to new heights: expediting protein synthesis, boosting strength, and increasing energy levels. An effective yet simplistic plan is the real strategy for a summer shred.

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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.

7
40 Laws Of Lean - Bodybuilding.com

Unfortunate newsflash: You really have no control over the rate at which you lose fat. There are a lot of different individual metabolic and environmental factors at play and, as of yet, we don't fully understand them all. Don't get obsessed with losing 1-2 pounds a week. Instead, focus on actions that are under your control. Stick to your diet and training plan, focus on being consistent, and train with intensity. Train hard, eat right, and the fat loss will come.

8
Sandow-Sized Delts

Yet, save for a few sets of dumbbell lateral raises, you won’t see Phil Heath busying himself with long-held traditions of tendon-straining free-weight work or lifting at his redline to satisfy his fans or our lenses. Most of his routine consists mainly of machine work, all within proven, muscle-building rep ranges.

9
Protein All Day

Which one of your meals should contain the most protein?

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12 Great Uses for Protein Powder

From popsicles to pancakes to creamy coffee drinks, these 12 easy recipes take the post-workout staple into dessert territory.

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The Endomorph Dilemma

Easy gains can be a curse if you don’t take the appropriate steps. Here’s how to stave off the endomorph blues.

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The 8 Best Muscle-Building Foods For Vegans and Vegetarians

For further consumption of vegan protein, consider this new insight from Science Daily and look for foods made with algae. Beata Klamczynska, head of the food application development at Solazyme, tells Science Daily, this muscle-building ingredient holds 63 percent protein, 15 percent fiber, and 4 percent carbohydrates. Just keep your eyes peeled for these foods that typically hold Algae as an ingriedent: protein shakes, crackers or bars, cereals, and breads. And further boost your plant-based diet by taking a daily multi-vitamin with health-promoting calcium, iron, magnesium, Vitamins D and B-12, and zinc. Enlisting the help of Carolyn Brown, nutrition expert and co-founder of

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Get the Most Out of Your Workouts

The foundation of your training should be based on compound exercises such as the squat or leg press, chest presses at multiple angles, and pulls and rows. Now, it should be noted that the subjects in this study were untrained, meaning that they are going to be much more responsive to training than a seasoned lifter. For more advanced lifters, the addition of isolation exercises is appropriate not because the underlying principle is different for experienced lifters, but because experienced lifters require more volume to get the same response. - FLEX

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Sun's Out, Guns Out: 5 Crucial Arm-Training Tips And Workouts! - Bodybuilding.com

It's time for a summer gun upgrade. Heed these 5 foolproof tips and try the accompanying workouts to build a set of cut and jacked arms!

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Training the Yates Way

Without Dorian Yates, high-intensity training (HIT) may have ended up as just another dusty relic of the ’70s like mood rings or beanbags. Lee Labrada did a modified version of HIT in the ’80s, but he was celebrated for his aesthetics, not his warlike workouts. It took a one-man “British Invasion” to once again make HIT relevant. During Yates’ six-year Mr. Olympia run (1992–97), high intensity reached a new-level of acclaim and influence. In the final chapter of our three-part HIT series, we examine Yates’ version of HIT and see how it continues to shape bodybuilding workouts today.

16
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

17
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

18
Rock Hard Challenge Winner 2015: Mike Pendergrass

In just eight weeks, Rock Hard Challenge contestant Mike Pendergrass achieved real results with our diet and fitness program. Congratulations!

19
Flex Lewis' Killer Biceps Routine

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

20
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

21
7 Bodybuilding Tips for Guys Over 30

The sport of competitive bodybuilding is a game of adapting our training and diet to manipulate our physical appearance. As our bodies approach age 40 and beyond, there is inevitable muscle loss that will occur. Coupled together with the possibility of decreased testosterone production and ailing joints, there are a few things to consider when competing into your 30s and beyond. The following are a few important things to remember for ALL bodybuilders, but particularly those of us who have arrived at, or even passed through the 30 mark.

22
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

23
12 Best Tools to Recover From Any Workout

After we lift weights or do an endurance workout, our bodies need to repair torn muscle tissue. Our bodies also need to recover strength levels, eliminate inflammation and reduce the effects of delayed onset muscle soreness. Ice, heat, compression, electrical stimulation and foam rolling have been shown to be beneficial for improving markers of muscle damage, so we created a list of things that incorporate one or more of these elements. Choose your recovery mode with these 12 unique tools for returning to action fast.

24
Hold Steady for a Stronger Core

Ninety-degree back extensions done for reps are a challenging exercise for all your squatting and deadlifting muscles. Holding them for time, however, is a great measure of core strength endurance. If you can’t make it at least 60 seconds, practice back extension holds first thing in your workouts until you can. You’ll reduce your risk for back pain and see stronger, sharper abs.

25
7 Low-Calorie Snacks To Binge On

Three o’clock hits and your stomach is making weird noises — yes you are hungry. To squash the mid-day hunger strike, fuel up on low-calorie foods, which will curb your appetite and boost energy levels. Warning: mindless snacking will lead to turning those calories into a meal. That said, snacking doesn’t have to be a caloric bottomless pit; simply keep the snacks around 100 to 200 calories. And the added bonus is that these healthy snacks are packed with essential micronutrients, fiber, and some protein .

26
7 Machines You Need to Master for Maximum Muscle

However, it is important to understand that machines/cables also have their place, and certainly should be taken advantage of for their unique ability to better isolate target muscle, decrease the need for balance and stabilization , and also to create a more constant tension through the entire range of motion.

27
The 5 Best Swimming Drills to Get Jacked in the Pool

Hold a kickboard in front of your body at arm's length. Tighten your core muscles while you flutter kick or dolphin kick across the length of a pool. “Focus on flexing your foot past 90 degrees,” Minardi says. "It’ll give you greater propulsion and better results.” Try these alternate kicks to target different muscle groups: 

28
Enter to Win the 1 Up Nutrition Ultimate Giveaway

1. How To Enter: Beginning at 12:00 a.m. (EST) on July 15, 2015, visit www.muscleandfitness.com/giveaways and follow the 1 Up Nutrition Ultimate Giveaway directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (EST) on August 25, 2015. Only one internet entry per person and per e-mail address, per day will be accepted. Subsequent entries on a single day will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of American Media Inc. ("Sponsor") and will not be returned.

29
The 8 Worst Things to Do After a Workout

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

30
VIDEO: The Fat-Loss Intensifier Workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

31
Front and Center Forearm Workout

If your forearms are severely less developed than your upper arms you might want to train them twice per week. Another way to give the forearms a boost in size is to avoid using wrist straps as much as possible in your back training, so the forearms are forced to squeeze the bar or dumbbells harder in order to hold the weight. Finally, if you are truly a glutton for punishment, try performning the below exercises as one “giant set.” If that does not freak out your forearms, nothing will .

32
Fasted Training = More Anabolic?

New research shows that it may be better to train fasted.

33
How to Grill Burgers Perfectly | Eat This Not That

After testing a dozen different cooking methods, we came up with one clear path to juicy, medium-rare results: Form the patties and let them sit at room temperature for 15 minutes before cooking; in our tests, allowing the temperature of the chilled meat to rise made for more even cooking results. After 15 minutes, cook the burgers, with the lid up, over a medium flame—enough heat to give the patties a nice char, but not so much that you cook the outside before the center of the burger reaches a perfect pink.

34
T NATION on Twitter

Is the Grid League the next big thing in competitive fitness? Check it out: https://www.t-nation.com/living/npgl-americas-newest-sport … #gridleague pic.twitter.com/gHxxIDCNbo

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Hulking Workout: Markus Rühl

Achieve a maximum burn in the muscle by doing a basic free-weight exercise, and then follow it immediately with another exercise that targets the same area of the muscle (example: standing barbell curls followed by seated barbell curls).

36
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

37
Raise the Bar

Follow the standard practice of doing barbell bench presses first in chest workouts to maximize the amount of weight you bench press and therefore the amount of overload on the chest. Afterward, move to dumbbell presses to better focus on the pecs without the triceps being the weak link. This study sets the barometer for how much weight you should be able to use on dumbbell bench presses — 80% of your barbell bench-press weight. If you’re under this mark, work more on your dumbbell bench presses; if you are over, then work on your barbell bench presses. - FLEX

38
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

39
Rpt: Mega-Quake Would Destroy Big Portion Of Pacific Northwest - First Warning - Shepard Smith Rpt

Rpt: Mega-Quake Would Destroy Big Portion Of Pacific Northwest - First Warning - Shepard Smith Rpt

40
Get Ripped on the Beach: Jim White's Ultimate Beach Workout

“Lunges challenge balance and stability throughout the legs and hips as well as core. Squats are going to be hard after this but we want to work all the muscles in the legs and keep the heart rate up! With the lateral lunges you'll be using adductor and abductor muscles most people neglect so stay controlled with these motions and be sure to keep toes straight forward and lunge deep to properly execute this exercise,” says White.

41
Five Ways to Make Your Push Up More Productive

5. Push The Ground Away From You Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles making the push up more of a full body exercise.

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The 4 Simplest, Hardest Workouts You've Never Tried! - Bodybuilding.com

Every now and then, I get the urge to see what kind of pain I can handle, or the amount of effort I can give when I seemingly have nothing left. When I get this urge to test my grit, I want to find out how far I can push my entire body, not how many curls I can do or what my one-rep-max bench is. When this primal feeling overtakes me, I always turn to one of four tried-and-true challenge workouts.

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HLN on Twitter

. @TheRock literally rocks!!! How he made a cerebral palsy patient's dream come true: http://on.hln.tv/7ab5Hq  pic.twitter.com/CbYwL3ZY8h

44
Zach Even-Esh: Strongcast

In this episode of The STRONG Life Podcast I share some BIG lessons on money, your finances and lifestyle. I've seen countless people driving 40, 50 and $60,000 cars and they complain about having no money, being depressed or needing a discount on a...

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The Rock Looks Back, Keeps Pushing Forward

"I always keep those moments that were defining for me in my past and challenged me in my past—from getting evicted out of my apartment when I was 14 years old, to being cut from the CFL and only having seven bucks in my pocket, to bouts with depression," Johnson said. "I keep moments like that very close to me because it continues to be great motivators for me."

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Paul Rudd's 'Ant-Man' Workout Routine

Rudd didn't need to get jacked to play Ant-Man. But he did need to get lean, athletic, and stronger than he'd ever been.

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Cute Emergency 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
10 Healthy Ways To Cook Cauliflower

Looking to cut back on your meat intake and load up on more veggies? ( Eating Less Red Meat Can Save Your Life - And the Planet .) You don't have to sacrifice the flavor and texture of the good stuff. Cauliflower, a member of the cabbage family, is sturdy enough to replace meat, yet tender enough to make rice and use in salads.   What's more, the cruciferous vegetable also contains hefty doses of vitamins C, K, and B6, folate, and fiber. It also provides a healthy dose of cancer-protecting antioxidants. 

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BPI Sports Best Protein at Bodybuilding.com

Directions For Best Protein: Mix one scoop of BEST PROTEIN™ with 5-6 ounces of cold water and drink immediately after workout or strenuous activity. May also be taken anytime to promote recovery and help build strong muscles. For optimal results, use in conjunction with a proper diet and always consult with a physician prior to beginning a training regimen.

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The Beginner's Guide to Yoga

1. Relieve stress. We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn't hurt either. 2. Get flexible. Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis gam e and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of  The One Plan , says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.

51 The 5 Healthiest Summer Fruits - Bodybuilding.com
52 5 Muscle-Building Milk Alternatives
53 Get Big: 3 Moves to Blast Your Biceps
54 The High Intensity Anti-'Dad Bod' Workout
55 Bench Press
56 Trail Running Inspiration From the World's Fittest Endurance Athletes
57 The Muscle Fiber Test
58 BSN N.O.-Xplode at Bodybuilding.com
59 Alfonso Restrepo on Twitter
60 Weightlifting May Decrease Bone Loss
61 Dirty Gene on Twitter
62 Did I Just Write A Rant?
63 5 Amazing Ironman Weight Loss Success Stories
64 Mike Titan O'Hearn on Twitter
65 Mr. Olympia LLC on Twitter
66 Mike Titan O'Hearn on Twitter
67 Jon Barmore on Twitter
68 TYLER machine MEES on Twitter
69 Aditya Taday on Twitter
70 stine b bwalya on Twitter
71 Dale Ramcharan on Twitter
72 Mike Titan O'Hearn on Twitter
73 shawn ray on Twitter
74 Lumkile Tyesi on Twitter
75 IRONMAN MAGAZINE on Twitter
76 William on Twitter
77 T NATION on Twitter
78 Jamie Eason on Twitter