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6 Weeks Out - Mr. Olympia Countdown Update | Unleashed Ep. 34

Who is gonna mix up the TOP 6 at the Olympia? Six weeks out, Shawn Ray goes UNLEASHED through the competitors and what they will have to do to place on the day it matters most.

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10 Fit Physiques That Will Drop Your Jaw

Check out these 'mirin-worthy physiques that prove hard work pays off.

10 Best Old School Exercises

"What we would do is superset flat bench dumbbell flyes with decline pushups. We'd put our feet pup on a bench and then there were these low wooden boxes—maybe 4" tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well."

Asia Monet - Come Along [Official Video]

Asia Monet's New Music Video "Come Along" Drops Everywhere Tonight

Tip: Steroids vs. Your Heart | T Nation

People always assumed steroids could mess with your heart, but were they right? Here's the new research.

10 Mistakes Women Make in the Gym | T Nation

Insulin shuttles off some of the sugar to muscle cells and the rest are stored (in the liver or as body fat), but then insulin levels dip below baseline and you get hungry again pretty fast. If you give in to that hunger, you're ingesting more calories than you might normally have and extra, unnecessary calories get stored as fat.

Tip: The Right Way to Do Hanging Leg Raises | T Nation

Whether you're hanging from a pull-up bar, have your elbows in those ab straps, or you're on a machine, the leg raise is a great exercise... if you do it right. But most people don't. They start with their legs hanging straight down then flex at their hips. That's mostly a hip flexor exercise, not an ab exercise.

Tip: A Smarter Way to Build Your Neck & Traps | T Nation

Unless you plan in taking part in activities that involve mandatory head trauma, there are better ways to build up your yoke. The truth is that most lifters are after a hypertrophy and strength response in the traps, and working the smaller segmental stabilizers or dynamic movers isn't going to get them there.


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Tip: A Better Way to Build Forearms | T Nation

People have enough problems keeping their elbows healthy without cranking out short range-of-motion wrist extensions and curls on a regular basis. More times than not, the minor muscle-building benefits of direct wrist and forearm flexor and extensor work don't exceed the possible muscular and tendon stress and general waste of training time.

3 Key Mistakes On The Cable Cross-over

One of the greatest aspects of the cable cross-over is that you're not fixed to a single pulley position. By moving the pulleys to any number of stops from high to low, you change the angle of pull on the chest fibers. This allows you to manipulate the target points you want to hit on your chest. Up above will favor lower chest, while crosses from below will favor upper chest. Reps from the middle will hammer on the inner chest.

Instagram post by UndergroundStrengthGym • Aug 19, 2017 at 2:24pm UTC

The funniest, most ridiculous memes to come out of the Floyd Mayweather Jr. vs. Conor McGregor fight

Whether it's McGregor's head superimposed onto that of an Irish stepdancer (what's up, Michael Flatley) or an appearance from Harambe (RIP), these are the most hilarious memes to come out of the Mayweather-McGregor match so far.

8 Common Mistakes for Getting Your Body Ready for Summer

Most people connect fat loss with eating less. Although it might be the case most of the time, the solution to fat loss is not as simple as it seems. For example, if you eat very little and train hard but aren’t seeing results, the solution is not eating less. I’ve trained many people who had to increase their calories, and only then did they start seeing results. Why? Creating a calorie deficit of about 300-400 calories below maintenance levels will slowly make you burn fat without cutting into those hard-earned muscles, which is key in your fat loss journey.

Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger used this routine twice a week to build a powerful torso.

The 30-minute dumbbell workout program to build muscle

There's something intensely satisfying about lifting with barbells. After all, there's nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. But when push comes to press, dumbbells offer a lot more versatility. They don't need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncle's garage.

Ronnie Coleman's 6 Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.


© 2017, LLC. All rights reserved.℠ and BodySpace® are trademarks of, LLC.

The 11 Strongest Women of All Time

Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).

7 Reasons Why Vegetarians Are Better at Sex

There’s nothing that says, “I’m a sensitive guy with a rough exterior” like bulking up on plants and skipping meat on the regular. Even better is going vegan and  “doing it for the environment.” Built men can use vegetarianism to play up their sensitive side by going meatless one day a week or adopting a more plant-based diet. But regardless of your motives, the odds of running into some healthy hotties at Whole Foods goes up the more time you spend in the produce and vegetarian food aisles picking out some healthy meals.

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

10 strength-building strategies that will never die

The main reason people plateau and stop gaining strength is that they go too heavy for too long. Abandon your ego and do your main lifts using 10% less than the most weight you can lift for the given rep range. Increase the weight each session — but by no more than 10 pounds — and stick with the same lifts. You'll rarely plateau again.

Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

Tip: Master the Behind-the-Neck Push Press | T Nation

I don't recommend any conventional behind the neck press variation, as many lifters don't have the requisite mobility to make this movement's benefits outweigh its disadvantages. However, widening out to a snatch grip and eliminating the need to press only through the arms during the first one-third of the lift can improve the situation.

Rotation Training for Athletes & Lifters | T Nation

Where strength and power athletes make their biggest mistakes in sport specific training is trying to recreate field and court actions in the weight room. They'll often use cables, bands, or unstable surface training, but why not just coach the actual movement pattern itself? This simple application provides the greatest transference along with the most optimal motor learning environment.

Tip: A Better, Stricter Way to Barbell Row | T Nation

Traditional barbell rows can put undue stress on the lower back, especially if you have a history of lower back issues. The risk just doesn't outweigh the reward when there are so many other options to choose from. Not to mention, you hardly ever see them done well. The "row" usually deteriorates into something that resembles a monkey humping a football.

Fight Strength on Twitter

Fight Strength's hosted by @DaruStrong & @CheapSeatsChat and focuses on professional S&C training for world-class fighters, with fighters. Find us on iTunes.

Sagittarius Horoscope for Saturday, August 19, 2017

Saturday, August 19, 2017 - It may seem as if you’ve been here before, but you are reaching into new territory as you reexamine your current path in life. Although your long-term goals have been evolving over time, the pace appears to pick up considerably today. Your thoughts aren’t necessarily new ones, but your reaction to them is different. Avoid making important decisions while you continue to explore all of the future possibilities. Don’t rush the process; plans will start to gel sooner than you think. French playwright Molière wrote, “Trees that are slow to grow bear the best fruit.”

Fail: Pro Bodybuilding and Big Guts | T Nation

In the case of Gh, common doses in off-label muscle wasting cases range from 9-18 IU a day. As much as you'd like to believe they do, top pro bodybuilders do not typically do more than that. I see doses in the 4-12 range daily as being more common. But let's call it 18 IU for argument's sake.

Kai Greene on Twitter

There are no strangers here! Just friends we haven't yet met! PAKISTAN! Thank you for the warm welcome as we toured #Islamabad & #Lahore

Arnold Schwarzenegger has a message for President Trump

The Arnold got blunt with The Donald in a video message, telling him there aren't two sides to hate and bigotry.

Asia Monet's New Music Video "Come Along" Drops Everywhere Tonight

You can buy and listen to her new single "Come Along" on iTunes, Spotify and wherever else you get your music. This segment aired on the KTLA 5 Morning News, August 18, 2017.

shawn ray on Twitter

Watch Asia Monet's Interview at 10am this Morning on KTLA Morning News for her New Music Video Release! #ComeALong @AsiaMonetRay @KTLANews

6 Things You Should Do After Every Workout

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”

What 4 specific body fat percentage ranges look like on men

You need a certain amount of essential fat—3%—which is found in the vital organs and is essential for normal functioning in a guy, Jordan explains. “Consequently, the minimum healthy percent body fat a man can achieve is around 3%, typically seen in endurance athletes, but also bodybuilders on competition day.” If that sounds ridiculously unachievable, don’t freak out—all our experts agree somewhere in 10 to 15% is the most realistic for looking cut. But, decide for yourself. Click through the following slides to see visuals and read exactly what it looks like to have 5-8% body fat, 9-13% body fat, 14-17% body fat, and 18-20% body fat. Then, on the last slide, find out how to achieve each one.

6 Steps for Developing Lagging Body Parts

It wasn’t until I took a step back and started to assess my own mechanics and muscles that my body really began to develop. Now, I’m not expecting you to start reading anatomy books before you go to bed, but I do want you to appreciate your muscles a bit more. So for the rest of this article, I’m going to share some of the main areas I focus on as a coach when I am helping others develop weak body parts.

Breast Milk for Muscle Gains?

Where to separate myth from fact? Let’s start here: All animal milk begins as colostrum, a precursor to breast milk that is loaded with highly concentrated hormones, growth factors, and important nutrients for developing the structure and function of the entire body. During the first few days, the concentration of key growth factors in a cow’s colostrum drops off markedly until they are virtually undetectable in the normal milk that follows and eventually makes its way to your supermarket shelf. However, in humans, while there is a drop-off, breast milk continues to hold a higher concentration (per milliliter) of these key hormones for several weeks to months after the colostrum phase. Thus the belief that consuming human breast milk will increase muscle size and strength has been perpetuated. However, it is not quite that simple.

Fallon Tonight on Twitter

. @WWE 's @TripleH body slams Jimmy through his desk during Thank You Notes #SummerSlam

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.

10 foods that make you fart

That said, there are certain foods, like the diet staples listed here, that build up even more pressure in your gut—and can make gas worse. But don't worry if some of your favorite healthy foods are on this list: everyone differs in their reactions to certain foods. So, monitor what you consume and then give the surrounding air the old sniff test a few hours later. Fun (gross) fact: “The smell depends on what you eat — foods like cauliflower, beans, cabbage, eggs, and meat can make the smell stronger," Schapiro says. "The sound depends on the speed of the gas leaving your body, and how tight the sphincter muscles are."

Arnold Schwarzenegger's Calf-Building Routine

Arnold’s calves were even more fantastic than his biceps or his pecs. Bear with me here. I know how stupendous his arms and chest were when he won seven Olympias. Fans may not have even noticed his lower legs, and they don’t appear in most iconic photos. But his calves were superb—huge, separated, and finely detailed. There’s that shot in Pumping Iron of him tensing the right one, and it looks like tectonic plates shifting beneath the skin. But what makes his gastrocnemii special is that he had to work and work and work for them. In amateur contests they were his greatest weakness. But in 1969 he visited his idol, Reg Park, who taught him how to assault calves with a heavy barrage. “From walking, calves are used to lots of light, low-intensity work with small ranges of motion, so to make them grow you need to continually go heavier and harder,” Arnold says. After one year of this toil six days a week, his calves had expanded two inches. And they kept growing from a weakness to a strength.

Keleigh Sperry Hits the Beach in Miami

Miles Teller's stunning girlfriend was spotted tanning and relaxing in Florida.

Best Plan for the Natural Lifter

When one goes up a lot others must come down. I now prefer to go higher on the second (how hard) and third (how often) than on volume. And I keep the 4th variable, somewhat high, but not “strength training high”.

4 Weeks to Massive Muscle Program

You’ll train chest and triceps the day after legs. After hitting the meat of the chest with flat-bench barbell presses, you’ll immediately attack the pecs from the same angle with dumbbells. And similar to how you alternated between squat variations for legs, each time you train chest, perform a different angle (flat-bench in week 1, incline in week 2, decline in week 3 and flat-bench again in week 4) first in the rotation, starting with the barbell version, then following that up with dumbbells. You’ll end chest day with an isolation move (cable flye) to finish things off with an incredible pump before moving on to triceps. Your triceps training will involve bread-and-butter exercises performed in the traditional hypertrophy rep range (8-12) to pack maximum mass onto the upper arms.

20 signs she's not worth your time

It’s bad enough to hear about one ex-file, but an entire encyclopedia worth of info? No thanks. “This means that she has not grieved him, and you are in danger of being the rebound boyfriend,” says Todd Creager, a licensed marriage and family therapist. “She is using you to escape her pain, rather than choosing you out of desire.” Getting a little history on her most recent relationship, to gauge if enough time has passed since her ex, is acceptable, as it’s important to ensure she’s had space to be alone.

Iron Obliques Workout

The obliques are a critical component of the abdominal muscle group. A great exercise for developing the obliques is side bends with a dumbbell. To perform this exercise, stand with feet a little less than shoulder- width apart. Hold a dumbbell in your right hand at your side with palm facing your body. Place your free hand on your hip or behind your head. Then while keeping the shoulders square and back straight, bend to the right as far as you can, then return to a fully upright position.

8 Pro Tips To Elevate Your Fitness Game

Combine cardio with strength training, don't skip those big lifts, and lift to failure. These are just a few of the secrets to training success our team of top experts share with you.

Shed Fat and Improve Your Fight Game with this Shadow Boxing Workout

Imagine moving like Mayweather, jabbing like Klitschko, even developing a terrifying Tyson-like scowl while at the same time getting ripped like Khan. Sorry, those first three won't happen. However, it’s still possible to improve your fight game—even without the use of gloves, a heavy bag, or the risk of taking one to the chin—and burn enough fat to give yourself a world-championship physique.

One Elle of a Woman

I grew up doing track and cross-country, so I had muscles from childhood. I grew 10 inches in high school and fell into modeling because I was so tall and ethnically ambiguous [French and Vietnamese]. My agency told me I needed to not work out so much because they wanted me tall and skinny to do runway and fashion. I went back and forth between being a model and just needing to go out and run. Running was my sense of identity—running is my coffee. Don’t talk to me until after my run. But running made me have muscular legs. I really didn’t care, though, so I decided to stick with it. It took me a while to leave the fashion industry and be my own person. It was a decision in my head that I didn’t want to be another face on the wall.

What Numbers to Hit at First Meet?

I’ll add a couple things here based on doing my first meet back in June. First, if you’re lifting raw in a usapl/ipf or other drug tested local meet most lifters totals aren’t going to be super high so you don’t have to worry about any comparisons. Second, my meet had 89 other lifters and I knew precisely one (we are buds that train in the same gym) but that didn’t stop a bunch of people I’d never met from shouting encouragement and high fiving me after my lifts.

Stop kidding yourself: There's no such thing as being fat and fit

But the lack of metabolic problems, also know as metabolic syndrome , may not mean that the lucky few “healthy” obese people are doing fine in the long run, according to a new study published in the European Heart Journal . In the review, researchers looked data linking coronary heart disease and bodyweight from a 12-year study on more than 7,500 people. They discovered that people classified as “unhealthy”—those with three or more markers like high blood pressure, waist size over 37", blood glucose abnormalities—had twice the risk of CHD, no matter their weight .

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