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How To Bench Press: Layne Norton's Complete Guide - Bodybuilding.com

Dr. Layne Norton is a smart guy, but he's also strong as hell! Follow his coaching tips and cues to bench press like a total beast.

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1
Branch Warren 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

2
Sagittarius Horoscope for Saturday, July 4, 2015

Saturday, July 4, 2015 - You're not particularly interested in being the social director today; in fact, you really don't want to assume responsibility for nearly anything. Luckily, your world is chock full of amazing people and they each have something special to offer. You might assume it will be easy to find someone willing to pitch in and help your cause, but everyone could already be busy with their own plans. Compromising and accepting less in the moment may feel like your only option, but it's best to celebrate your independence by creating your own brand of fireworks, instead.

3
Pauline Nordin

Facebook © 2015

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Fighter Diet on Twitter

The WORLD FAMOUS Butt Bible ---> How to Build a Fantastic Butt Everyone can get a... http://facebook.com/Paulinenordin/posts/853404371417259:0 … pic.twitter.com/Ui0J3uHakF

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America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

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Build Arms Like Arnold Schwarzenegger

Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold kept things basic and brutal, yet made sure to cover his bases by including exercises that he considered mass builders, and others that isolate the biceps .

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28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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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.

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28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

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6 Testosterone Boosting Foods

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

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5 Fat Burners that Build More Muscle Mass

In a past issue of Muscle & Fitness, we looked at seven of the most reputable and reliable mass-gain supplements on the market - but not for the reasons you think. Those seven products also have the ability to burn fat. Now we're giving you the flip side of that coin: five fat-burning supplements that help you gain mass. It turns out that some of the supps you have come to know and love have additional benefits that you either didn't know about or may not have previously considered.

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The Ultimate Grip Strength Workout

“Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps,” says Jedd Johnson, strength coach and co-founder of DieselCrew.com. "This translates to better results in the gym."

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The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

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Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

15
Cinco de Mayo Pre-Game: What To Eat Before You Drink

16
T NATION on Twitter

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17
5 Rowing Workouts to Get You Ripped

A great non-weight-bearing exercise machine, a rowing machine uses both your upper- and lower-body muscles to increase cardiovascular conditioning. Since you’re using your entire body, targeted muscle soreness is unlikely. Also known as an “erg,” a rowing machine is one of the most effective pieces of fitness equipment for burning fat and improving conditioning. Try these five unique rowing workouts designed by Eric Salvador, C.P.T. and head instructor of The Fhitting Room, to replace those tedious cardio sessions.

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Training Styles: Freestyle

How to improvise and innovate on training days

19
T NATION on Twitter

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20
3 Tips for Nailing the Front Squat

Next, foam roll your lats and thoracic region to assist in holding the weight at shoulder height. Having good ankle mobility and calf flexibility will help you attain your thighs being parallel to the floor. If this gives you a hassle and you find yourself slightly elevating the heels, lower weight and make it a point to increase your mobility so your heels stay put with heavier weight. 

21
Backstage: Flex Lewis

You came to this play to see something unique. So now things get interesting. The next exercise is relatively rare, but it’s favored by two of bodybuilding’s master trainers, one in Venice, CA, and the other more than 5,000 miles away in Tenby, Wales. Both American Yoda Charles Glass and Welsh Yoda Neil Hill (aka the Dragon Master) are advocates of two-arm dumbbell rows facedown on an incline bench. The bench is set at approximately a 45-degree angle. The dragon plants his feet on the floor and positions himself so his midchest is touching the top of the bench. He wraps his straps around two dumbbells. As he rows the dumbbells simultaneously, his elbows are neither tucked close to his sides nor flaring out at 90-degree angles from his torso. Instead, they’re about halfway in between those two positions, so at contraction his upper arms are pointed backward at about 45-degree angles from his sides.

22
Armed For Battle

“It’s weird to think that,” says McGrath, “because I’m just a normal dude who likes to train. I think a big part of what drew people was the story that went along with each photo. People related to the stuff I wrote, whether it was having problems with a woman, having no money, or being injured.” Everyone’s had those kind of problems, but most guys don’t talk about them. The average bodybuilding video or advertisement depicts a top pro busting his butt in the gym, then cruising around for 24-year-olds in some luxury ride. “There was a time I was poor,” McGrath recalls. “I’ve worked out having to wear the same clothes for days in a row. I remember getting ready for a show, and I had to drink protein powder all day long because I couldn’t afford food. Maybe people read about that, see the images, and think, ‘Hey, he did it, why can’t I?’ ”

23
The Deep Chest Workout

If you’re looking to put more size on your chest, look past those same old bench-press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle builder for the pecs, anyway. Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises and see a bigger, deeper chest inside of a month.

24
The Bodybuilder's Complete Summer Drink Guide

There's good news, moderate beer consumption has been linked to decreasing heart disease and lowering the risk for hypertension. Again, the key is moderate consumption -- meaning two drinks a day for men and one drink a day for women. For starters, not every beer is made the same way and most contain powerful antioxidants called phenols. Phenols are more commonly found in ales, so your tall boy can pack on the health benefits. That's only with moderate consumption, not chugging down several beers.

25
Rest Less to Grow More

The study results indicated that rest between sets does indeed have an effect 
on muscle damage. Resting one minute between sets induces more muscle damage than three minutes’ rest, assuming all other things remain equal (i.e., volume and weight loads). But here’s the interesting part. Some individuals consistently experienced higher CK levels and more muscle soreness following four sets of curls regardless of rest period length. The researchers categorized them as high, medium, and low responders. The high and medium responders were most affected by rest intervals, but the low responders had such low CK levels that it didn’t matter how long the rest period was. Keep in mind all subjects used 85% of their 1RM for four sets. So it wasn’t a matter of different weight loads or volume. It was simply a matter of some individuals responding more robustly to resistance exercise.

26
T NATION on Twitter

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27
The Perfect Fat-Loss Day

To experience positive, sustained results, guys looking for weight loss must put together ­­­the entire package, including proper nutrition, a good workout routine, and appropriate lifestyle habits. Unfortunately, this is easier said than done. To help clarify your path to weight-loss success, we've identified the perfect fat-loss day equipped with all of the tools and techniques necessary to get you to your optimum physique.

28
T NATION on Twitter

Apple Pie Shake: 1 apple, vanilla protein, cinnamon, blend with ice. 8 more recipes: https://biotest.t-nation.com/products/metabolic-drive-low-carb … pic.twitter.com/ox5nt9xafd

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Make Cardio More Effective

1.) Pick the Right Machine Ellipticals with levers that you push back and forth with your arms offer a better workout, since integrating your upper body will activate more muscles. 2.) Don't Hold On If you grip the frame of your machine, you're making it easier. 3.) Forget the Numbers Stay focused on how you're burning the calories. "Don't expect the activity to do the work," says Joe Stankowski, C.P.T. Throw a towel over the display and just concentrate on pushing yourself hard. 4.) Pay Attention "Listen to your own body and monitor your own effort," says Melissa Rodriguez, C.S.C.S. "Soon you'll be able to rate the quality of the workout by how your body feels when you finish."

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T NATION on Twitter

31 Manasquan Underground Strength Gym

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32
T NATION on Twitter

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T NATION on Twitter

How to look better in a flag bikini: the Flat Butt Fix workouts --> https://www.t-nation.com/training/flat-butt-fix … pic.twitter.com/k86VCemJNV

34
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

35
The 6-Week Workout for Serious Strength

Most lifters who powerbuild along the lines of a Westside program do the lighter workouts exclusively with higher reps and go for the pump, and that works fine to build muscle. Our routine includes plenty of pump work, but we’re also making use of the “dynamic effort method” (DE)—a technique whereby you lift light weights explosively. Even though the weight may not feel challenging, moving it as quickly (and violently) as you can trains your nervous system to recruit the biggest, strongest muscle fibers, and it helps you overcome sticking points. If your bench press usually stalls midway through a rep with a heavy weight, DE can help you develop the speed off your chest to blast through.

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BIG LIFTS COMPILATION 2015 - The Strongest Powerlifters in the World | Ambition Athletics

Highlights of the biggest and best lifts from the Open Category at IPF Worlds 2015 - Salo, Finland! Enjoy. I do not own any right to the music, for entertainment purposes only. Thank you to Jonny Wardell of the Ambition Athletics team for the edit. OFFICIAL WEBSITE: http://www.ambition-athletics.com for strength programs, coaching & articles. APPAREL: Rep the Buckfast and Barbells lifestyle - http://www.ambition-athletics.com/#!a... SUPPLEMENTS: https://www.deluxenutrition.co.uk - Use promo MF10 to save 10% off your purchase. FACEBOOK: https://www.facebook.com/ambitionathl... INSTAGRAM: @ambitionathleticsltd Ability is only limited by Ambition.

37
Arnold 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

38
10 WWE Superstars Who Became Movie Stars

These pulsating men had the builds for the squared circle and the personality for the big screen.

39
10 Minute Mobility MASH Up! (Doberman Appearance)

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video & FREAK Strength Training Course UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE: The Encyclopedia of Underground Strength & Conditioning http://UndergroundStrengthBook.com Bodyweight Bodybuilding - http://BodyweightBodybuilding.com High School Wrestling Workouts To Dominate The Competition - http://WorkoutsThatWIN.com Recommended Gym Equipment - http://zacheven-esh.com/perform STRENGTH COACH BUSINESS: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - http://UndergroundStrength.org/camp Online Underground Strength Coach Certification: http://UndergroundStrengthCert.com Strength Coach Business Tips - http://UndergroundBizJournal.com TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: http://UndergroundStrengthGym.com in Edison & Manasquan, NJ http://ManasquanGym.com - Manasquan Gym / Manasquan Strength Coach http://ZachEven-Esh.

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Underground Strength + Learn 2 Lift [CERT HIGHLIGHT]!

http://UndergroundStrength.org - The Underground Strength Coach Cert + Learn 2 Lift Cert with Travis Mash of http://MashElite.com One of the most powerful, epic and awesome strength certifications you can experience. Key Words: Zach Even - Esh Travis Mash Mash Mafia Mash Elite Live The Code 365 Underground Strength Gym USC Cert Strength Coach Cert Warehouse Gym Garage Gym Strongman Training Olympic Lifting Powerlifting

41
Burn Fat: Run Your Way to Success

Give your running routines a boost and burn fat faster with these six techniques from celebrity trainer, Jay Cardiello.

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A Workout for Every Holiday Time Crunch

Sometimes, like during the holidays, it can be hard to schedule a typical 60-minute gym routine. Fortunately, you don’t have to—that is, not if you’re willing to go all out. Put these three workouts on your to-do list this month and prove to yourself just how little time you actually need to look like an athlete and perform at your very best.

43
Joint-Friendly Workouts to Gain Without Pain

As a lifter, new or seasonal, you will face a time when the constant pounding of the weights will take its toll. Most of us have built the foundations of our strength and size with a barbell. Going heavy on the squat, deadlift, bench press, overhead press, and barbell row has made up the backbone of our routines for good reason: They work. But after a while, your body will start to rebel against you. Aching in your joints will start to hinder your progress. Your strength will start to plateau, and building muscle will be a struggle. If you continue to lift this way with joint pain, you'll end up hurt.

44
10 Sex Deal-Breakers from Real Women

You may have just thrown down serious bills on dinner, complimented her all night, and used your best moves when kissing her, but you aren't in the clear yet. Surprisingly, these are not the things that matter most to women when she’s deciding whether or not she wants to have sex with you tonight. Her decision comes down to the tiniest things you do and say, and she holds all the cards. If you commit any of these crimes, sex will be off the table in as little time it takes you to rip her clothes off.

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6 Weeks to Superhero Overhead Press

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method. http://www.t-nation.com/free_online_a...

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The Most Outrageous Restrictive Diets of All Time (And One That May Work)

The Fasting Mimicking Diet is getting buzz—and it may actually be what you need to slow aging and ward off disease.

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shawn ray on Twitter

"You can learn little from victory. You can learn everything from defeat." - Christy Mathewson pic.twitter.com/Qdvkor257h

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Parkinson’s, Patriotism and the Pursuit of Happiness

Then, five years ago, an impromptu solo hiking trip through one of our nation’s greatest natural wonders changed everything. Back home, my mom’s Parkinson’s was getting worse, and though she didn’t want her kids to worry, we couldn’t help it. On a road trip out west, running through the Grand Canyon seemed like a good distraction. At the end of the day, nursing a beer on the Canyon’s south rim, I reviewed a trail map. Tracing my route with my finger, I was shocked to discover I’d covered 40 miles in just a few hours in the hot sun. I checked and re-checked the map.  It was no mistake. Was this my “road less traveled” — my way to pursue happiness and contribute to a better future? Maybe I was born for the trail.

49
Biotest on Twitter

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50
David Williams on Twitter

@mrojaycutler Jay I'm still in town from Atlanta. Any chance you'll be at EOS this week?

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