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This 18-Year-Old is Proof that Genetics Don't Dictate Physique

From 120-pound gamer to 170 pound gainer in a year!

Weightlifter Faints After Successful Clean and Jerk

Olympic athlete does a faceplant after massive 385 pound lift.

9 Muscle-Building Exercises You've Never Tried Before!

Expand your exercise library and your muscle size, with these rut-busting movements from an elite team of MusclePharm athletes!

Weightlifter Suffers Horror Hyperextension During Lift at Rio Olympics

Andranik Karapetyan suffered a serious arm injury attempting a 429-pound clean and jerk.

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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

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

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.

7 Workout Routines for Better Sex

Mobility and strength are essential if you want to perform at your best in the bedroom—you have to be flexible. Here's a workout routine that will work your body holistically, so that every muscle group functions cohesively—rather than bulking random show muscles. This routine will also help you nail some of those not-so-basic positions.

NLA for Her - Shred Her by NLA Performance at - Get the Best Prices on NLA for Her - Shred Her!

My only go to thermogenic! I have been cycling Shred Her for almost 2 years and it never disappoints. Shred Her never gives me the jitters or shakes. It's Thermogenic ingredients help me sweat harder during my workout and continues to work long after into my day. I highly recommend Shred Her by NLA for Her to anyone interested in a thermogenic that works without all the nasty and harsh side affects that come with taking thermogenics.

7 Kai Greene | Facebook

Alright let me tell you something.... You know what's dangerous about those who come up from nothing... They know what nothing feels like... So they ain't afraid of going back to nothing! #RiskTakers #ThoughtsBecomeThings!!!! #KaiGreene #SAVAGEROAR #LetsWORK!! Check out the full range at

Workout Routine: Tyler Stines

Tyler Stines interview

Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

Sagittarius Horoscope for Friday, August 12, 2016

Friday, August 12, 2016 - You might consciously decide to maintain a serious attitude today while the Moon is constrained by somber Saturn in your sign. However, you can't seem to make the ripples of excitement disappear as bountiful Jupiter connects with electrifying Uranus. Unfortunately, you may already be overloaded with work and it's not a good idea to voluntarily add anything else to the pile. Nevertheless, you're driven to capture the elusive thrill before the lightning show ends. Staying calm in the midst of a creative storm is your key to receiving the gift of cosmic awareness.

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.

Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

Extreme Eats

One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle. Poor meal cadence means having long stretches of little or no food intake and then trying to make up for it by shoving down extra food. As I always say, you should eat because it is feeding time, not because you are starving. If you’re starving, you’ll stuff. Proper eating for big muscle building requires that the metabolism is calm, relaxed, and taken care of. This is achieved by dividing meals into many smaller portions separated by no more than a couple of hours, as opposed to one or two large meals separated by more than three hours. To be more precise, having four to as many as 10 small meals each day is far more effective for building lean muscle than taking in the same exact calories and food content but divided over only one to three meals each day.

4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

Bodybuilding Study: Rep Ranges Don't Matter

"In response to [low-rep training] strength increased for all exercises in both groups ... with only the change in bench press being significantly different between groups. Fat- and bone-free (lean) body mass, type I and type II muscle fibre cross sectional area increased following training with no significant differences between groups," the study says. "Our data [shows] that in resistance-trained individuals, load, when exercises are performed to volitional failure, does not dictate hypertrophy or, for the most part, strength gains."

4 Things You Must Do to Achieve 7% Body Fat

The rest of your calories come from carbohydrates. To calculate these, subtract your fat calories and then your protein calories from the total. Protein and carbohydrates both contain four calories per gram. So, in the case of the 180 guy, that’s 720 protein calories (180 x 4 = 720). His equation to find his carb allowance would then look like this: 2,160 calories - 648 calories from fat - 720 calories from protein = 792 calories, or 198 grams of carbs.

Hany Rambod's Tips to Supp Like a Pro

My clients take a fat burner supplement with 16 ounces of water 15–20 minutes before cardio. The fat burner consists of caffeine to help with energy, one or two pepper extracts to increase core temperature, and an appetite suppressant. If you’re sensitive to stimulants, L-carnitine is a nonstimulant fat burner. Add 2 grams to increase effectiveness.

5 Simple Tips to Get Lean and Healthy

People who gain belly fat or visceral fat are at greater risk of serious health problems than those who accumulate fat in other areas. Your waist size is a good indicator of whether you have too much stomach fat. There are many measurements that compare your body fat distribution such as waist-to-hip ratio and body fat percentage. They are more precise but, your waist size alone can give you a good estimate if you are at risk. For most men, the risk factors for heart disease, cancer and diabetes increase with a waist size greater than 40 inches (102 centimeters).

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.

The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

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.

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5 Protein Powders That Build Muscle Fast

Feel like you're hitting a plateau in your training? Diversify your protein supplements to make bigger gains.

Five-Day Workout Plan: Timeless Bodybuilding

Working out has gotten so complex. So many classes, so many new pieces of equipment, supplements—even the clothing. Options are great, but sometimes you just need someone to give it to you straight. If your number one goal is to build muscle and burn fat to look and feel better—at the end of the day—you’re bodybuilding. Like I said, there’s many different ways to get there but this is a surefire, straight-forward way of getting it done—and very effectively.

6 Ways to Lose Fat Faster

Reinvent your cardio workouts with these six tricks to lose fat faster.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

4 Common Misconceptions Men Have About Attracting Women

Women are complicated creatures. Trying to figure out how to talk to them, impress them, and even get them to go out with you? To many men, it’s even more of a mystery. Fortunately, sex and relationship counselors navigate these waters for a living.

If I'm Not Sore After a Workout Does That Mean I'm Not Making Gains?

So does soreness matter? If you’re never sore, you’re probably not training with enough variety to cause muscle breakdown. But according to a 2013 paper on the subject published by the National Strength and Conditioning Association, you shouldn’t chase soreness, either. “High levels of a sign that the lifter has exceeded the capacity for the muscle to repair itself...The applicability of DOMS in assessing workout quality is limited.”

6 Simple Moves for Explosive Quad Growth

Add these easy quad-busters to the mix for bigger, stronger legs.

4 Tips to Speed Up Muscle Recovery

You work hard to get the most out of your lifting workouts—but are you maxing out your rest days? Take this quick muscle-rehab advice to see faster results.

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Robert Greene on Twitter

Those who make a show or display of innocence are the least innocent of all.

The Legendary Triceps of Kevin Levrone

Then there were his stupendous triceps. The upper lateral and long heads were so enormous they gave a rare “hang” to his arms, even in his side chest pose. Yet another interesting thing about the two-time Arnold champ was how remarkably strong he was. There’s a video of him benching 495 for a triple less than two weeks before the 1998 Olympia. Levrone believes too many bodybuilders rely on isolation when they should be hoisting heavy metal in the compound basics.

8 Weight Loss Routines to Get Your Body Fat Under 10%

Now that you've made some headway in the gym, you want to start honing in on the details, like dropping your body fat percentage. How hard could it be? How long will it realistically take to drop a percentage point of fat? How much does your training have to change? How rigorous does your dieting need to get? How should you format your training program? These are probably the questions running through your mind. So, we're giving you piece of mind—and a plan. Joe Holder, a performance trainer at S10  gym (a studio that aims to get clients under 10% body fat with proven methods like weight-training and nutrition protocols), Nike trainer/run coach, and founder of The Ocho System has outlined everything you need to know.

3 Key Nutrients Every Man Needs

Whether you're a powerlifter, a marathoner, or just a regular athletic dude, you'd better be getting enough of these essential vitamins and minerals to perform at your peak.

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10 Ways to Grow Thick and Wide

"You need to perform exercises that target the largest mass of muscle," he explains. "Thickness and width boils down to compound lifts: deadlifts, bench press, shoulder press, rows, squats." Actually, he considers squats to be the one of the best exercises for developing overall size. Accessory lifts—like the bent-over dumbbell raise or lateral raise—are important to this whole conversation, too, but you need to involve multiple joints and big muscle groups to really transform your physique. 

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...

STAGE TUBE: Behind the Scenes of Lin-Manuel's Disney Sing-a-long with The Rock

Last week, Lin-Manuel Miranda took over Dsney's Instagram as part of the promotion for their new film, Moana. Being an admitted nerd of all things Disney, Miranda took the opportunity to duet on some Disney classics with friends throughout the day. One of the day's participants, The Rock, took to Instagram today to share a behind the scenes look at the twosome's cover of "Gaston" from Beauty and the Beast.

Bring Up Your Arm Size

Because the triceps make up such a large proportion (approximately 60%) of the muscle mass on the upper arm, when it comes to bringing up overall arm size, focusing on the tri’s is a smart plan. Of the three triceps heads — long, lateral and medial — the long head makes up the majority of the mass and adds the most size to the upper arm when viewed from side. One of the best ways to hit the long head is with barbell incline triceps extensions. To perform this exercise, sit back on an incline bench set to a 45-degree angle or higher. Hold a barbell overhead so that your arms are perpendicular to the floor. Keeping your upper arms still, bring the barbell down to the back of the top of your head by bending your arms only at the elbow joints. Return the bar to the start position by extending your arms at the elbows.

Instagram photo by Personal Trainer Los Angeles • Aug 13, 2016 at 12:22am UTC

9 Best Exercises You're Not Doing

Sometimes the best exercise is the one you’re not doing. And why, exactly, is such a great move not part of your training? Probably one of two reasons: a) you don’t know it exists, or b) it’s so challenging that you’d rather skip it and do something easier.

3 Exercises for A Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

If I'm Not Sore After a Workout Does That Mean I'm Not Making Gains?

So does soreness matter? If you’re never sore, you’re probably not training with enough variety to cause muscle breakdown. But according to a 2013 paper on the subject published by the National Strength and Conditioning Association, you shouldn’t chase soreness, either. “High levels of a sign that the lifter has exceeded the capacity for the muscle to repair itself...The applicability of DOMS in assessing workout quality is limited.”

The Facts (and Fiction) on Fat Loss

At some point, you just have to set the record straight and debunk all the nutritional myths floating around out there. But here’s the catch: some of those so-called myths are actually true! But which ones? To help you make sense of all the confusing rhetoric going back and forth, we’ve compiled 10 of the most common fat-burning quandaries and sought to apply one of two simple labels to each: fact or fiction.

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Christian Thibaudeau answers a question about carbs and gives a full 4-day training split: …

51 Confessions of a Health Coach
52 The 25 Hottest Photos of Margot Robbie
53 The Top 30 Muscle-Building Foods
55 Janet Snyder on Twitter
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60 How to Train for a Marathon Without Losing Muscle
61 9 Exercises for Massive Forearms
62 Jay Cutler's Top 25 Training Techniques
63 Biolayne | The official website of Dr. Layne Norton
64 Instagram photo by Mr. Olympia Official Instagram • Aug 12, 2016 at 11:35pm UTC
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66 Dwayne Johnson shares new video of his ‘Gaston’ singalong with Lin-Manuel Miranda
67 12 Affordable First Date Ideas She’ll Love
68 10 Best Old School Exercises
69 Weekly Twitter Giveaway Terms And Conditions
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83 Ask Men’s Fitness: Is It Better to Do Full-Body Workouts or Body-Part Focused Routines?
84 Campus Ambassador Program
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87 Donne Yen Kicks Some Serious Stormtrooper Ass in the New 'Star Wars: Rogue One' Trailer
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