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Better Workouts: How to Master The Pullup - Born Fitness

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

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Sagittarius Horoscope for Monday, July 6, 2015

Monday, July 6, 2015 - Oddly enough, an emotional meltdown may be exactly what you need on your journey now, so don't assume an air of authority by playing the role of the holier-than-thou spiritual teacher. Paradoxically, you'll emerge rejuvenated if you can let loose and express your true feelings. And, although you might be totally surprised by your outburst, those around you will breathe a sigh of relief since they are tired of you claiming that everything is perfect. Drop the pretense and show your true colors if you want others to support your dreams.

Build Boulder Shoulders with the Ahrens Press

Ahrens had no choice but to press the dumbbells in this style because he used special loadable dumbbells that were very long; in other words, it was impossible to press them straight because they would hit each other with the massive poundages he routinely threw overhead. Because of the lateral pressing motion, this exercise forces the medial delts or “caps” to work harder.

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.

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

Behind the Scenes at 50 Cent's Muscle & Fitness Cover Shoot

The ripped rapper, actor, and M&F July/August cover model had an exclusive photo shoot during one of his workouts.

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If a stranger has never asked you, "When's your show?" then it's not time to compete. Blog: …

5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

The Beach Body Arms Workout

Beach season is here, and your bi's and tri's are looking flat. The following are some smart choices to make when training the arms to get the most out of your reps, get a major pump , and spark muscular development.

Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

9 Best Warmup Exercises For Maximal Mass

A problem with most warmups is that they don't allow you take advantage of the benefits. A quick jog on a treadmill and a few warmup sets might break a sweat, but it won’t prime your body to move serious weight. Worse, it could lead to training injuries. Instead, use moves and drills that are designed to put your body in the right place — physically and mentally — for maximum results.

Prediction - Pain.wmv

Prediction - Pain.wmv

Weider Principle #19: Quality

This Weider principle has both the best and worst name. It’s the best because everyone loves quality. The principle’s moniker sells it better than any advertising slogan could. But it’s the worst because “quality” could just as easily apply to any other Weider principle. The name tells you nothing about shorter rest periods between sets. Calling it the Weider reduced-rest principle would be much more appropriate, but once you get the quality seal, it’s not coming of. This month, we’ll explain the advantages and disadvantages of the Weider quality principle and show you how to best use abbreviated rests to spur muscle growth.

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The 10 Basic Exercises to Build a Workout

You don't need a ton of equipment, fancy  machines, or crazy new moves to get in a good workout. In fact, some of the most basic exercises are still some of the best exercises. Take the humble push-up, for example. It's a total body move that uses your body as the equipment and works your chest , arms , shoulders , even your core. Every good gym routine will use moves like that as building blocks. You can then add other, tougher variations of those moves or throw in some fancy equipment to get a little variety. But, mastering the fundamentals is key to seeing gains in the gym. We spoke to Colin Young, the Regional Performance Manager at  EXOS , to bring you these 10 basic exercises that you can use as the foundation for hundreds of strength routines.

Does Soreness Equal Muscle Growth?

There aren’t many ways to gauge the quality of a workout. Sure, if you achieve a new personal best on a given exercise, you know you’ve been doing something right. But after years of training, particularly for bodybuilders, the goal is not always to push our max lifts higher and higher. So how do we tell if a workout really “worked”? Most of us, including myself, usually look for muscle soreness a day or two after a workout. We call this delayed onset muscle soreness (DOMS). The pain and stif ness usually increase in the hours after a workout and then peak around 24–48 hours later. In most cases it subsides and is gone within six to seven days. DOMS is the least ambiguous sign we have to use as a gauge. Unfortunately, if you’ve been training consistently for a few years, you don’t get sore after most workouts. This can be discouraging to a lot of people and often leads them to do unnecessary (if not ridiculous) things in order to try to develop DOMS after a workout. But is this really necessary? Is DOMS an accurate indicator of the ef ectiveness of a workout?

The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

24-Minute Physique Makeover

Before reading on, there are a couple points to consider. In order complete your workouts before the 24-minute buzzer goes off, and to maximize your results, you must observe the recommended rest periods. The rest periods are clearly listed for both the straight sets and supersets. For the supersets, understand that it is the down time between supersets, not the time between the individual exercises of the superset. The time between any two exercises within a superset is essentially zero, or rather as long as it takes you to get set up for the next exercise. For each set, select a weight that brings about failure at or near the rep range listed.

The Best Full-Body Fat Loss Workout

Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat.For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.

5 Everyday Benefits of Stronger Abs

“Exercises that cause you to stabilize teach your body how to react in sports performance or life situations where you need it–running, jumping, and any other situation that requries a quick reaction,” says Hinds. “Crunches or situps, although they make muscles burn, aren’t going to help athletic performance because the body isn’t put in an unstable environment where the upper and lower abs are engaged together.”

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Daily Session: The No-Barbell Chest and Triceps Workout

The bench press is taken and so are all the cable machines, but the dumbbells are all free. Today is chest and triceps day - but isn’t the barbell bench press the best exercise for chest? Truth is, it is unwise only to bench press to see improvement in that lift and the size of your pecs. Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada solves today’s workout conundrum by giving us a chest and triceps workout that’s all dumbbells.

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.

The Get-Rid-of-Your-Man-Boobs Workout

Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

"Should I Compete Now or Wait Until I Get Bigger?"

"How long should I wait before I enter my first contest?" This is a question that many beginner bodybuilders ask and causes much anxiety. In this bonus footage from "Train with Kai - Logan Keevan", Kai Greene gives his opinion on this common question.

Build Your Glutes

Roll a loaded barbell up your thighs and rest your back onto a bench so that the bar sits on your hips. Raise the bar off the floor by squeezing your glutes and pushing through your heels. There should be a straight line from your shoulders to your knees. Do three sets of 10. (This move works your butt harder than any other lift.)

The Perfect Workout For A Monster Chest -

Now that you've pressed everything from your chest, it's time for some isolation work. Many people opt for cable or dumbbell flyes, but these are actually easy to botch and turn into semi-presses when you're fatigued. This calls the shoulders into play when you really just want to fry your pecs. The solution? A pec-deck machine, which locks your elbows in the slightly bent position for the duration of the set, meaning you can do a better job isolating the chest.

Bend to Build Midsection Muscle

To build truly strong and eye-popping abs , you have to expand your ab-exercise repertoire. This month, we’ll show you a move that’s lasted more than 100 years, and for good reason. Arthur Saxon—an early-20th century strongman—used it to build his core to the point where he could perform staggering feats of strength, such as extending a barbell loaded with 370 pounds overhead with one arm, while bent at the hips to one side. Now known as the Saxon side bend, this core builder needs to enter your 21st century workouts.

The Best Oral Sex of Her Life: 7 Easy Steps

Want to drive her crazy down below? Our very detailed guide to going south will turn any man into an orgasm-inducing machine. Take notes.

Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

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Phil Heath's Competition Prep Nutrition Plan

Have you ever wondered what the competition diet of a 4X Mr. Olympia looks like? Look no further as brings you Phil "The Gift" Heath's nutrition plan!

Beyond Bread: Why Some People Can Eat More Carbs Than Others - Born Fitness

Unfortunately, determining insulin levels isn’t an easy process and requires blood work. But you can see how your body reacts to higher carb meals. The simplest test (although far from perfect) is consuming carbs in a post workout period. Do you feel great or do you feel miserable and more bloated? If it’s the latter, either insulin sensitivity isn’t great, or you just ate too much.

FDXtreme get ripped (advanced)

I never wanted to be a professional yo-yo dieter, that's why I always refused to have off seasons body composition wise. In my world it's embarrassing if you look like a totally different person in real life compared to your photos or competition pics. If you need to spend half a year at leaning out all the flab just to do a show or two or a photo shoot or two, because your appetite is too big or your discipline to weak, is it really worth it? Looking great two days a year and then be soft and mushy. For me it never was anyway. I'm not talking about having a few healthy pounds to shed for an event, I'm referring to all those who get FAT, yeah FAT when the show time is over. The ladies get double butt size and with that follows stretch marks which don't look great on stage. It's manageable

How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

8 Boredom-Busting Smoothie Recipes

Strawberries and frozen banana—again? Power out of a smoothie slump by blending new ingredients, like hemp seeds, winter squash, and dried figs, into a health-boosting beverage your taste buds will love.

Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

8 Things She Hates About the Way You Kiss

Think you shouldn’t care about how your kissing skills rank? The path back to the bedroom begins with her lips—so study up.

How To Fix Your Posture - Born Fitness

The simple fixes you can make to end the pain  you feel when you stand, sit, or are even lying down. The greatest lie ever told is that adding exercise will ensure your body will never hurt again. Yes, a smart training plan can go a long way towards preventing injury and feeling great. But your...

45-Minute Strength & Size Leg Workout for Monster Wheels

Many people approach the kettlebell swing from a knee-dominant perspective. I believe it should be a hip-dominant movement. When done correctly, you use the same hip hinge technique that you would during a deadlift. This is why KB high swings are a great finisher for a quick and powerful workout. It not only ties together all your previous leg work, but it also requires full body activation, including a spike in heart rate. Finishing with this kind of intensity completes the layers of energy output you need to naturally stimulate and spike the release of favorable hormones that will help you build muscle and recover better.

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Five Essential Exercises for Bigger Arms

You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to be variety in your workouts, but the age-old question is how? Try out these five moves and watch your arms inflate like balloons.

The #1 Best Exercises For Men According to 8 Trainers

Although we all have preferences when it comes to choosing our favorite way to get fit, whether it be CrossFit, HIIT workouts, endurance exercise like running or cycling, or something else alltogether, there are certain exercises that every man should be doing. To find out what the most crucial, best moves are for guys, we turned to the experts for their wealth of knowledge on fitness trends that are here to stay. But asking a trainer to pick his or her favorite move is right up there with asking a dad which child is his favorite. It’s not easy. But we went ahead and asked anyway and got some pretty great answers.  Unlike fad workouts, these 8 moves have stood the test of time and whether you're a body builder or marathoner, they can help you get fitter and stay injury-free.  So here are some of the best, expert-recommended exercises to get you building muscle mass, burning fat, and transforming your body in no time.

10 'Dumb' Questions Trainers Keep Hearing

This is a list of the 10 most common questions I get asked. I debunked each one for you so you can finally know the truth. I believe these questions come about because people are always looking for easy solutions to their problems.

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PB&J Protein Snack Balls - Born Fitness

A protein-packed recipe that removes the need to spend time cooking first thing in the morning. If you’re like most people, a good meal plan feels like an essential component of your healthy diet equation. That is, until it’s 7 am and you’re scrambling around with no idea what to make for breakfast. While missing breakfast is not a...

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.

Stick' Em Up: Chicken Kabob

Add chicken skewers to a quick and easy marinade and you've got gains on the go.

51 Five Functional Exercises You Need to Master
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