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Pornhub Launches BangFit Sex App

The adult entertainment website releases new fitness program that makes getting in shape more fun than ever!

Where Are They Now? 100K Transformation Female Winner Robyn Koolen

After winning's 2014 100K transformation challenge, Robyn Koolen decided to kick things up and enter a fitness competition. Here's what she's been up to since.

Soccer Heads: The Best Header Goals of All Time

Cristiano Ronaldo, Lionel Messi, Pelé, and other soccer greats show off their ultra-athletic leaping skills as they use their noggins to get the ball in the net.

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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

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The next time you get on a treadmill, grab a 25 pound plate. Here's why: …

Biotest on Twitter

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T NATION on Twitter

Men need estrogen, but too much kills your progress in the gym. How to control it: …

6 on Twitter

. @HornerAshley is taking over our #Snapchat Fri. & Sat! Tune in for behind the scenes action at the #CrossFitGames .

Eric the Trainer's Triceps Workout

Lie face-up on a flat bench, holding a barbell at arm’s length over your face. Keeping your elbows pulled in, slowly lower the bar toward your forehead. Before it touches, pause then contract your triceps to press back up to the start position. Fleishman recommends this unique variation on the exercise: After lowering the bar down, move it behind your head until your upper arms are about parallel with the floor, then reverse the motion and press the bar back up.

Instagram photo by Sam Haman • Jul 22, 2016 at 12:53am UTC

6 Testosterone Boosting Foods

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

Michelle Lewin Rocks Sexy Bikini at the Beach

For fans of former M&F Iron Maiden, Michelle Lewin, these revealing photos of the fitness model's sexy body come as no surprise. Followers of the dedicated, physique competitor know how hard she works to maintain her rockin' figure, and exceptional level of fitness. And all that work continues to pay off as Michelle celebrates her 30th birthday on the beach, looking finer and fitter than ever.

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.

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

The 5-Week, Whole Body Single Kettlebell Workout

It's the very definition of simplicity. Of course, simple doesn’t necessarily have anything to do with easy. Benching 500 pounds is a simple concept. So is running a marathon. But accomplishing either is also extraordinarily difficult. Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettlebell doesn’t mean you won’t be cursing him every step of the way. There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side. Tsatsouline, the author of Kettlebell: Simple & Sinister , is a former Soviet special forces instructor and currently a subject matter expert to elite U.S. military and law enforcement special ops units. He cites Russian professor Victor Selouyanov’s research with Russian national sports teams as inspiration for designing the plan you see here.

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.

The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

The Winning Ways of Heath and Buendia

We incorporated FST Super 7 supersets done with 45 seconds’ rest, which increased intensity fourfold. FST Super 7 is a variation of my standard FST (fascia stretch training), a protocol that calls for the use of medium or heavy weight for seven intense sets and 30 to 45 seconds’ rest between sets.

5 Core Construction Fixes

Do you remember those good old abdominal exercise wheels that you always saw in people’s basements next to all of their workout gear? Well, don’t throw it away just yet – as it turns out, they are amazing core-builders. Those new to the rollout, on a first go, will either fail before full extension, or experience some low back pain. That is because that type of movement really hits those deep abdominals muscles of the anterior core. You want to avoid extension in the back, and need to engage your anterior core in order to do so. Can’t quite complete a full-ROM rep with the wheel? Try a stability ball instead. This version is easier because of the inherently shorter range of motion, which is better on the back. Other variations include the Ab Dolly, dumbbells, barbells, or even a slide board.

The 8 Oldest, Most Jacked Men In the Gym

How else can you explain every gym's local jacked old-timer? You know, that 60-something-year-old beast warming up with your one-rep max. The science of "old man strength" is spotty at best, but there are some interesting tips we've learned from some weightlifting vets who -- by the way -- are still going strong.

6 Ways to Make Your Leg Workout Harder

Those “skipping legs day” memes didn’t show up out of nowhere. So why do so many people find excuses to bail on their quads, hams, glutes, and calves? Because the challenge of shambling to the car with sweat-soaked clothes and shaky legs isn’t for everyone. But we’re willing to bet that it’s for you, right? You can get there with these tips provided by certified personal trainer, motivational speaker, and TV personality John Rowley .

Maxed Out Muscle

In each video, you’ll be guided by IFBB Physique pro and Allmax athlete Chase Savoie, who will show you the best exercises for growing gargantuan muscle mass, and the training techniques he personally employs to compete with the best-built men in the world. Workouts cover the chest, back, biceps, triceps, shoulders, and legs. You’re welcome to combine the routines into one grueling training week that pushes the boundaries of your entire body, or you can choose the one that targets the area you most want to bring up and work it into your existing program. If you’ve been wondering what it takes to max out your gains, you’re about to get a crash course in muscle-building extremism.

10 Metabolism-Boosting Tips

Competitive bodybuilding nutrition plans are typically divided into two distinct phases: off-season mass-gaining diets and pre-contest cutting diets. But what if you don’t want to alternate the two eating strategies because competing onstage is not your immediate goal? In other words, you want one plan that combines the best of both worlds so you can look as large and lean as you can year-round. That’s what the 10 tips on the proceeding pages will do.

8 Best Cable Exercises for a Big Back

Want a huge, attention-grabbing upper body that shows off your muscles and strength even under a boring T-shirt? You need to focus on building a big back. Hammering the side of your upper body that you can’t see in the mirror will do more for your physique, athleticism, and power than another bicep curl ever could.

Steve Kuclo’s Shoulder Assault

It’s not about the weight. Steve Kuclo hoists heavy metal, but it’s not about the weight. He grows his shoulders by utilizing impeccable form and stressing the targeted deltoid heads on rep after rep. Lots of reps. Though he does only four exercises for delts, he racks up as many as 300 repetitions in each delt workout. That’s about twice the total for most bodybuilders, including Mr. Olympia. But, as Kuclo explains, he feels that higher reps and proper form are the keys to shoulder growth. It’s not about the weight. It’s all about the muscle.

25 Foods to Eliminate Your Love Handles

While these foods won’t literally incinerate the fat from your abdominal, they will promote weight loss, and aid in your long-term goals without making you feel deprived. “So many diets are bereft of proper protein,” Elkaim says. Instead, many guys count calories and eat tiny portions of high-sugar foods or juices that actually create a starving sensation, he adds. The principle behind the selection of these foods is simple: You'll eat real food (Read: not a bunch of bars or shakes) that come from every major food group. “You want 80 percent of what you eat to be raw, whole, plant-deprived foods to support your system and create an optimized environment for health and wellness,” Elkaim says. We picked foods packed with protein, fiber, and healthy fats to keep you energized to power through every day and any workout. 

8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

6 Super Simple Recovery Drinks and Snacks

Maximize muscle recovery by choosing these smart and healthy post-workout foods and beverages.

Retro Athlete: Bob Cicherillo

Today, he is best-known as the emcee of the Mr. Olympia and many other contests. But long before his baritone reverberated in auditoriums, Bob Cicherillo was just another struggling amateur trying to go pro. After winning the 1987 Jr. Nationals at 21, this native of Rochester, NY, seemed like a shoo-in for the next step. But pro cards were hard to come by then. It took him 15 pro qualifiers over 14 years before he eventually won the 2000 USA Championships at age 34.

12 Healthy Ways to Wake Up Chicken

Tired of your usual chicken routine? These low-cal, low-carb ideas are loaded with creative, satisfying flavor.

How to Lose Belly Fat

Portable and gut-friendly, keeping greek yogurt on hand is going to help rid you of those unwanted love handles. From a quick snack—pair it with fresh fruit or nuts—to a smoothie enhancer or sour cream substitute, greek yogurt is very versatile when it comes to daily usage, making it an easy addition to your diet if it’s not a staple already. “It’s high in protein, and a good source of vitamin D and calcium to help rebuild the bones. Especially if you get the plain variety it’s very low in sugar—it’s a great snack for fat loss,” says White. The key here is to avoid pre-flavored varieties. Fruit on the bottom versions pack in an unsightly amount of sugar that may actually inhibit weight loss and potentially contribute to your fat deposits. A seven ounce serving contains a whopping 18 grams of protein on average and also provides healthy gut bacteria to keep your belly feeling good and digestion regular.

6 Simple Moves to Build a Bigger Chest

Let’s take a look at six easy moves that target one of the most noticeable and the first muscle group to walk into a room—the chest!

Get Ripped with These Six Must-Do Kettlebell Exercises

The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.

The Best Headphones for Weightlifting

Finding the perfect pair of headphones can be an impossible and costly task. Here, we do the work for you as we review some of the most popular exercise-friendly headphones. Our team of editors has shed tons of sweat in the gym in order to give you the most reliable opinions. So, take a look and decide which pair is best for your weightlifting needs.

T NATION on Twitter

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Discipline Your Dedication 12-Week Challenge

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15 of the Nation’s Chillest Restaurants No One is Talking About—Yet

With the popularity and allure of Barndiva (where celebs like Seth Rogen host private events), the restaurant’s recently opened sister property literally next door has largely flown under the radar though it’s become a magnet for stylish guests who like quiet stimulation. The oversized, barn-like venue is an art gallery, restaurant, lounge and bar all-in-one with vaulted ceilings, modern paintings adorning the walls, art pieces hanging from the ceiling and antiques galore. The farm-fresh French bistro-inspired menu has all the fixings to hit the right spots like Steak Frites with kennebec fries, Wild Alaskan Halibut and the heavyweight Gallery Burger with house-ground filet mignon on toasted brioche, all thanks to executive chef and marathoner Ryan Fancher, who pulled the brakes on fine dining (he cooked with Thomas Keller at The French Laundry and Per Se) to deliver a more casual, yet still elevated, dining experience.

The Rock

As Dwayne "The Rock" Johnson begins his YouTube career, his good friend Lilly Singh AKA iisuperwomanii gives him a tour around the remote volcanic island where all of your favorite videos get made! Watch The Rock's channel trailer!: SUBSCRIBE to Lilly Singh's channel!: STARRING Lilly Singh: Markiplier: Grace Helbig: Roman Atwood: Gigi Gorgeous: Alex Wassabi: LaurDIY: King Bach: Flula: Brittney Smith: FEATURING Fin (The Cat): Tara (The Monkey): JJ Beasley Marcus Green Theodore Martinez Mehmet Edip Mars Crain CREW Written & Directed by Scott Brown Produced by Mo Darwiche & Erin Lardy Director of Photography – M.

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Supplements to Help You Hit Your Fitness Goals

Hydroxycut Hardcore Next Gen from MuscleTech features all of these key ingredients to help improve weight loss, boost energy, and improve focus. Each two-capsule serving contains 400mg of a green coffee-bean extract blend, 290mg of caffeine anhydrous, and 100mg of Coleus extract. Because tolerance varies, MuscleTech recommends the following dosing: Take one capsule one time daily for the first two days, then two capsules as one dose on Days 3 and 4, followed by two capsules with your first dose and one capsule with a later dose on Days 5 and 6. Take two capsules with two doses on Days 7 and beyond. Take each dose 30 to 60 minutes before your two largest meals; don’t take for more than eight weeks at a time.

Our Most Popular Ab Workouts

Bikini season may already be upon us, but it’s never too late to start sculpting those abs! To help you out, we put together a slideshow of our best ab workouts (in no particular order). From planks to reverse crunches…even squats, these workouts are each incredible in their own way. The best part? You get to pick which one fits best for you. Take a look!

Five CrossFit-Inspired Workouts and Challenges to Test Your Limits

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities. And with the 2016 CrossFit Games in full swing this week—there's a little bit of added motivation to get you going.

The Simple Way to Keep Your Sex Life Hot for Life

"'Being 'nice' and things like that are not necessarily based on who the partner is and what the partner really wants," Birnbaum says. To be more responsive, actively try to keep the conversations on the topic at hand. If she tells you she just landed her dream job, but it's across the country; a responsive partner will be congratulatory and supportive, rather than driving the conversation to them, selfishly—saying something like 'There's a fat chance in hell I'll ever move to Alaska.'

Stay Radiant With These 16 Summer Beauty Products

4. First Aid Beauty Cleansing Body Polish With Active Charcoal  Ooo! What a little exfoliator can do for you! The essential summer scrub will not only cleanse and soften skin, it also helps smooth uneven skin texture and tone. Activated charcoal helps remove toxins that can build up with increased sun exposure, sunscreen application, and sweat. ($28, )

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Get the 2016 July/August Issue of 'FLEX' On Newsstands Now

IFBB Hall of Fame bodybuilder, winner of the inaugural Arnold Classic, and owner of some of the most ageless pipes you'll ever see, Rich Gaspari is a testament to the power of perseverance. Boasting a set of arms that would make most present-day pros envious, the Dragon Slayer shares the workouts that built them with FLEX Magazine so you can try his proven techciques for yourself.

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High Protein Healthier Nachos

Nachos don’t have to be a bad snack. In fact, they can be a protein loaded meal, if you make them the right way and are willing to make a few substitutions that maintain the taste but sacrifice some nutritional gut bombs (the type you don’t want). These are protein packed nachos. Perfect for a snack and always good for any sporting event.

5 Rules to Prevent a Weight Loss Rebound

The culprit appears to be the contestants’ metabolisms, which slowed down as they lost weight rapidly for the show, according to the research presented. So how can you avoid that fate if you’ve lost a bunch of weight yourself?

Complex 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

The 7 Grossest Gym Germs

Symptoms Ringworm is usually marked by ring-shaped skin rashes, usually on your toes, sometimes on your palms and between your fingers. Athlete's foot gives you itchy, cracked, flaking and peeling skin between the toes or side of the foot, while jock itch causes a rash on your groin. If it's untreated, it can escalate to blisters and severely cracked skin.

7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders. Having tight hips and shoulders can inhibit proper form and limit your fitness, so get to work on getting flexible.

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57 A New 'Active Recliner' Promises to Make You Fit While You Sit
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60 Instagram photo by Shawn Ray • Jul 22, 2016 at 1:12am UTC
61 CrossFit Games 2016 Recap: Days 1 and 2
62 5 Guys to Watch at the CrossFit Games
63 960x2 and 935x3 Deadlift!
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70 Myosatellite Cells: The KEY to Rapid Recovery and Accelerated Growth
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80 How to Make Lean, Muscle-Building Meals with Hard Cider
81 NLA for Her - Uplift by NLA Performance at - Best Prices on NLA for Her - Uplift!
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93 Instagram photo by Mr. Olympia Official Instagram • Jul 21, 2016 at 6:11pm UTC