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Neck Training with Head Nods

No equipment, no time, no problem. Here's the quick fix to building a more muscular neck.

Trap Training for a No-Nonsense Physique

Garner more respect and get more growth with one potent trap move.

Why Your Ab Workouts Don't Work - Born Fitness

It's time to rethink what you "know" about best ab workouts. Here's a smarter approach to the best core workouts, reducing pain, and making you stronger.

2015 Next Level Transformation Challenge -

Join me for the Next Level Transformation Challenge. $35,000 in prizes! #mynextlevel @bodybuildingcom @kagedmusclesupps

Marc Megna's Lifting Lessons: Abdominal Crunch -

Think you know how to properly perform a crunch? Think again. Marc Megna shows what you've been doing wrong and how to correct it!

Ashley Horner's Sucking-Wind Stair Workout! -

Sick of spinning your wheels on the same old cardio machines? Then it's time to get outside! All you need for this effective workout is a flight of stairs and a pair of sneakers.

Creating A Strength Block - Juggernaut

How do you organize your training? In a traditional periodization model, we will divide training into 3 focused blocks, Hypertrophy, Strength and Peaking. Check out this video as Chad Wesley Smith takes you step by step through how he organizes his strength block. Key Points to take away from the video… -Strength is best developed …

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Aff4mation - Flex Lewis 6 weeks out - Mr Olympia 2015 - Episode 1

Aff4mation - Flex Lewis 6 weeks out - Mr Olympia 2015 - Episode 1

Sagittarius Horoscope for Thursday, August 20, 2015

Thursday, August 20, 2015 - You're ready to challenge any authority figure that stands in your way today because you know you're right and are willing to go the extra mile to inspire others. Thankfully, it's less work convincing people to join your cause while your words carry the intensity of the moment. Still, caution is advised since it's a whole lot easier to get in over your head than it is to pull back and retreat to higher ground. Be crystal clear about your objectives before you take the next step; it's better to be safe than sorry.


Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.


After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass. #3 - MUSHY CARBS ARE BEST FOR MASS Soft-textured carbs (fast-acting high-glycemic carbs) such as Cream of Rice, Cream of Wheat, mashed potatoes, white bread and fat-free baked goods are ideal for mass building. A soft texture expedites digestion, which in turn increases insulin levels. Insulin-infused carbs reverse muscle breakdown and help to drive amino acids--the building blocks of mass--into muscle tissue.

Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

5 High-Protein Recipes An Idiot Could Make

These muscle-building dishes are as easy to make as they are delicious.

Metabolic Damage

Fact, fiction, and five ways to fix the problem.

More Inspiration from WWE Star John Cena

John Cena knows how to stay motivated, and has the videos to prove it.

7 Douchebag Moves at the Gym that Ruin it for Others

Try not to be the guy or girl who wrecks someone's gym experience with these inconsiderate actions.

6 Leg Workouts To Supersize Your Lower Body! -

Your days of hiding your stems end here. These 6 jean-busting leg workouts from the forums are guaranteed to make you grow—if you're up to the challenge!

The Workaholic's Workout

Specifically, the UCL researchers found that the workaholics were one-third more likely to suffer a stroke than people who worked a healthier 35 to 40 hours a week. The workaholics were also 13 percent more likely to develop coronary heart disease, according to another set of 17 studies. And although the sheer number of hours worked might not directly increase one's risk for a stroke, the study's authors suggest that kind of workload is also associated with unhealthy behavior, like heavy drinking, repeatedly triggering the body's stress response, and basically sitting in your cubicle all day.

Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

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60 Day Revolution: The Workout Plan

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

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Consume More Protein Now

"The message of protein at each meal in moderation is a paradigm shift from the typical nonspecific default recommendation of a large, global increase in protein intake for populations actively seeking to increase or maintain muscle mass and function,” says study co-author Dr. Rajavel Elango scientist at the British Columbia Children’s Hospital.

4 Moves For Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout. But to really build some shirt stretching traps you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

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 "This translates to better results in the gym."

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More women are lifting weights. Yay! But female pro-bodybuilding is dying. Yay? Here's why: …

10 Best And Worst Cardio Machines -

I first want to congratulate everyone who posted a quick note about their weight loss success. Awesome job sticking with it and reaching your goal weight! I understand everyone has their opinion about what cardio machine is best, and I will admit that even though we ranked the elliptical pretty low, I too have used that machine from time to time. There's nothing wrong with it, but if we're looking for the biggest bang for your buck, the treadmill, rower, and step mill are going to burn the most amount of calories in the shortest amount of time. Why? Because they require your ENTIRE body to work! Yes, you can absolutely burn calories and lose weight over time with an elliptical or arc trainer, I'm not arguing against that, we are simply looking at what is available at most gyms and which machines burn the most calories in 30 minutes (or less). The other thing we considered was functionality. I just don't see how going backwards on an elliptical or using the arc trainer transfers to activities of daily living...unless you are a gazelle. Thank y'all for reading the article and please k

Explosive Muscle Growth

New research is showing faster lifting may be better for muscle growth!

7 Simple Tips For Getting Lean This Summer! -

Summer is the season of lean, but even if you didn't manage to sculpt your dream beach body last spring, you certainly don't have to hide under oversized T-shirts at the beach! With these summer shred tips from fitness models and NLA sponsored athletes Jessie Hilgenberg and Lais DeLeon, two of the fittest women in the fitness industry, you can kick-start a summer transformation that will leave you feeling great and ready to soak in the sun's rays!

On Trial: Bands vs. Cables For Growth

Although you should regularly include strength bands in your training, we are not saying to replace cable exercises with bands. Instead, use bands in place of some of your cable exercises from time to time. Bands will help you build better strength and muscle power, as well as place greater emphasis on certain areas of the muscles.

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Is Organic Milk Healthier? Finally, Some Answers

Conventional cows may be given the growth-producing hormone BGH (or its synthetic versions rBGH or rBST) to promote higher milk production. This can cause adverse health effects in cows, such as an increase in infections like mastitis, an inflammatory and potentially lethal mammary infection. Also, since conventional cows treated with BGH hormones are more likely to develop infection, they may be given antibiotics as a result or even as a preventative measure. According to work published by the National Academy of Sciences, Engineering, and Medicine, there is suspicion that these antibiotics could potentially lead to antibiotic failure or resistance in humans. Some studies have suggested that, though the growth hormones themselves are unlikely to survive milk pasteurization or human digestion, they may raise levels of an insulin growth compound called IGF-1 in people. According to the American Cancer Society, some studies showed a weak but possible link between even slightly elevated levels of this compound and certain cancers (prostate, breast, colorectal), as well as the development of tumors.

Weider Principle #20: Cheating

Of course, as anyone who used a crib sheet or wandering eye to ace a test knows, it’s a lie meant to discourage. Bad cheaters don’t prosper. Good cheaters do—if they know when and how to do it, and if they do it only occasionally. This month, we offer a crib sheet to exercise cheating. By loosening your form only to expand sets beyond strict-form failure, you can up the intensity of your workouts and increase their effectiveness. Most exercises shouldn’t be cheated, and most reps shouldn’t be cheated, but if you study our lesson plan you’ll learn how to use this valuable technique to cheat your way to bodybuilding prosperity.

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8 More Amazing Fat-Burning Intervals

You can get in and out of the gym fast and still burn tons of fat. The trick? High intensity intervals (HIIT). Interspersing short bursts of working at your absolute max effort with brief rest periods can seriously rev your metabolism. How? It's an effect called excess post-exercise oxygen consumption, or EPOC, and triggering it can help keep your metabolic rate up for hours after you exercise. Essentially, pushing yourself to your physical limits, even for mere seconds, helps create an oxygen 'debt' and while that doesn't sound like a good thing, it most definitely is when it comes to helping you burn fat. What's more, this type of workout triggers fat-incinerating hormones like the Human Growth Hormone (you produce a lot of it when you're young, but production peters out as you get older and more sedentary.) Since more and more research is piling in confirming these facts, you need as many HIIT workouts as you can get. So, we decided to add to our  8 Amazing Fat-Burning Interval Guide published last year to bring you another 8 to add to your fat-fighting arsenal.

The Texas Chest Massacre

In more than 20 years of bodybuilding, I’ve watched six Mr. Olympias and dozens of other pro bodybuilders and world-champion powerlifters train, not to mention all varieties of unknown meatheads willing to do anything to get big. My fellow Warren witness, photographer Kevin “Hardcore” Horton, has observed a similar quantity and quality of trainers, and he concurs that for raw intensity, brutal atmosphere and ludicrous feats of strength on nearly no carbs, this was as good as it gets.

8 Fat-Burning Water Sports That Will Torch Calories All-Summer Long

The wonderful thing about summer is you don’t have to hole up in the gym in order to get a solid workout. And it's also not just about running and cycling —you can grab your buddies, pile in your car, and head to the ocean (or lake) for a day’s worth of fat-burning fun. This infographic from NowSourcing , an infographic Design Agency, and Backyard Ocean  details how many calories a 150-pound man can burn in 60 minutes, plus the health and fitness benefits unique to each water sport. Swimming, for instance, burns 714 calories, lowers cholesterol, and works both your upper and lower body. Did you know water jogging burns 476 calories? Or that water polo torches 660? Read on to find out how other water sports like surfing and kayaking stack up—you may be surprised.

Mike Titan O'Hearn on Twitter

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The Best Stretch for Your Body (In less than 5 minutes) - Born Fitness

Hip flexor stretches. Shoulder stretches. Back stretches. Dynamic stretches. Why not just combine them all into one great stretching exercise? Here's how.

Berries, Grapes and Apples Turn White Fat Into Calorie-Burning Beige Fat

"Polyphenols in fruit, including resveratrol, increase gene expression that enhances the oxidation of dietary fats so the body won't be overloaded," says Min Du, a professor of animal sciences. "They convert white fat into beige fat which burns lipids off as heat—helping to keep the body in balance and prevent obesity and metabolic dysfunction."

Micro-Progression: A Safer Way to Size and Strength

As the primary indicator of strength and a marker of comparison between you and your buddies, nearly every guy has a strong urge to continually load more weight on the bar. At a certain level, piling more weight on each side is necessary for improvement. On the other hand, far too many guys progress too quickly in an effort to beat their chests with pride. This can lead to poor performance and injury. According to Rob Sulaver, head coach at Bandana Training, “It's not only muscular capabilities, it's tendons, ligaments, and fascia that need to be trained. Loading too much weight too fast makes for an angry body.” Constantly loading on the big boys can overstrain your entire body keeping you out of the gym with nagging aches and pains. The answer: use smaller plates.

The Fit Five: Raw Strength

"Use a barbell, which will allow you to load the greatest amount of weight for the strongest muscle-building stimulus. Hold the bar at shoulder width with your palms down (or use an alternating grip if the weight is too heavy to hold on to; lifting straps are another option). Shrug your shoulders to your ears, pulling them back a bit as they come up. Since the bar will touch your thighs, it won't allow you to retract your shoulders very far, but doing so activates more of the traps."

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5 Fast Bodyweight Workouts For Weight Loss

Outside of sheer convenience, there are other reasons to add this type of training in to your routine: “Bodyweight workouts are great if you want to give your body a rest from heavy lifting or just to switch your program up,” says Rodocoy. While great for bulking up quickly, heavy lifting isn’t exactly gentle on your muscles and joints. So, a little low impact work—that still gets you serious results—can ensure you stay injury-free and healthy.  So You're Thinking About Having A Cheat Day >>>

BioLayne Video Log 37 - Dealing with Trolls: A Call to (in)Action

In this video log we discuss how to deal with trolls. This was inspired by recent events. If you post any names of people who are trolls to bring them attention, I will block you and delete your comment. To stop these people it is the easiest thing in the world... STOP GIVING THEM ATTENTION. Period. Stop giving them power.

America's Hot Girls of the Gym II

ANGT (America's Next Great Trainer) presents the 2nd 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 2nd 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.

Meats That Burn Fat | Eat This Not That

Lean and protein-rich, turkey is no longer an automatic substitute for red meat–this bird deserves props on its own. A quarter-pound turkey burger patty contains 140 calories, 16 grams of protein and eight grams of fat. Additionally, turkey is rich in DHA omega-3 acids—18 mg per serving, the highest on this list—which has been shown to boost brain function, improve your mood and turn off fat genes, preventing fat cells from growing in size. Just make sure you buy white meat only; dark contains too much fat. And know that you’re doing your health a double solid by grilling at home: Restaurant versions can be packed with fatty add-ins to increase flavor. Not your problem, since it’s going straight from the grill to your plate (ideally with the best spices to burn fat and peppers mixed in).

Acid Trip

muscle protein synthesis was associated with more rapid changes in circulating amino acids and insulin that activate the protein signaling pathways. So it seems that there may be some truth to getting up in the middle of the night and eating some food or throw- ing down a protein shake. One thing is certain—you don’t have to stick an IV in your arm at night. Leave that for the Broscientists!

Hardcore Abs: Value the Valslide

Strengthen your midsection and carve out washboard abs with this challenging move.

10 Reasons Your Body Craves Junk Food

Yup, you’re hard-wired to want to chow down on burgers, donuts and chips. Blame evolution: It made your caveman ancestors want to load up on high-calorie buffalo or sabertooth tiger dinner whenever it was available so that they’d survive until the next hunt. Unfortunately, the human genome hasn’t caught up to the fact that hunting now means taking a detour through a drive-through. “Today, we’re surrounded by a sea of high-calorie junk food, and our genes are telling us to eat it all up because that’s what’s there!” Roberts says. 

The 25 Craziest Sex Stats from the SKYN Condoms Millennial Sex Survey

Think married life marks the end of your sex life? Think again. According to the survey, for most men and women, relationships are the catalyst to consistent sexual activity: 42 percent of married people have sex several times per week, compared to 40 percent of people in committed relationships, 37 percent of people who are engaged, and 20 percent of singles. 

10 Workouts For a Stronger Back and Abs

A strong back and great abs go together like summer and barbecues. And you're going to want both when you're hitting up all those barbecues, pool parties, and other shirt-optional events. But, shoring up the large muscle groups at the center of your body isn't just a vain, aesthetic thing: Both are key for warding off injuries and preventing aches and pains that come from working out other muscles and everyday living. That said, you have to look beyond your mirror muscles and also strengthen the oft-neglected ones. "To build a strong back, you have to focus not just on the upper back muscles but your lower back as well for overall strength," says Alyssa Ages , athlete with PowerNYC Training and trainer at Global Stronman Gym , Epic Hybrid Training , and Uplift Studios . Rows (barbell and dumbbell; upright, bent, and renegade), Good Mornings and back extensions—all moves incorporated into the following 10 routines—are some of the best exercises you can do for overall back strength. And when it comes to building a stronger core, just doing a million crunches isn't going to cut it (or get you cut!), says Ages.


Eat a high-protein, low-carb breakfast to lose fat and feel good. Recent research shows how limiting carb intake in the morning in favor of protein and healthy fats can set you up for greater meal satisfaction and lower calorie intake. This combination is useful for improving body composition and peak cognition.

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5 Kettlebell Workouts to Build Serious Strength

We recently reported on a study that found kettlebells to be awesome tools for cardio. In fact, researchers found that a simple k'bell routine was more effective than a freeweight + bodyweight circuit at amping V02 max. That means that not only are they clutch for building strength all over—they also help you to torch calories and fat while you're at it. Talk about a one-two punch.  So, we went to Albert Matheny, an exercise physiologist and SoHo Strength Lab owner, to get five new kettlebell routines to add to our —and your— arsenal.

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THESE are the 26 best hot dogs in the U.S., so says @andrewzimmern :  Agree?

Complete Shoulder & Hip Training Workshop Chicago -

One of the world’s foremost performance coaches, Tony is co-owner of Cressey Sports Performance in Hudson, Massachusetts, a facility that caters to baseball players of all levels as well as general fitness clients. In specializing in baseball players, the coaches at CSP have had to develop a level of knowledge of the shoulder akin to none, and have revolutionized much of what is currently thought regarding strength and conditioning for baseball athletes. Their very specialized assessments and arm care protocols have lead to CSP being consistently featured by publications such as Men’s Health as one of the premier training facilities in North America.

51 Hitting the Wall When Training: The Holy Sh** Moment
52 Grenade Thermo Detonator at
53 The New and Improved Lateral Dumbbell Raise
54 How to use Chains for Massive GAINZ! - Official Website of Joe DeFranco & DeFranco’s Gym!
55 5 Sex Questions You've Googled Unsuccessfully (Until Now)
56 3 Bad-Weather Workouts You Can Do at Home
57 The Rock Signs on for Disney's 'Jungle Cruise'
58 5 Tips to Working Out with a Weak Back
59 Gym Jewellery
60 5 Easy Moves for Beach-Ready Abs
61 The Ultimate 6-Week Home Workout
62 The Rise of Jay Cutler: 2005 Mr. Olympia - Cutler vs. Coleman
63 Bad-Ass Workout of the Week: Super Volume Split and Circuit
64 Optimum Nutrition Micronized Creatine Powder at
65 Lilly Singh on Twitter
66 Christian Zamora on Twitter
67 Variety on Twitter
68 Grow Your Legs Like Weeds Workout Routine
69 Jay Cutler on Twitter
70 US National Discus Champion Jared
71 on Twitter
72 NO Time To Train = NO Such Thing - Zach Even-Esh
73 on Twitter
74 on Twitter
75 Reebok on Twitter
76 Cuts & Gainz 12 week challenge with FD & Fitness RX magazine
77 on Twitter
78 shawn ray on Twitter
79 Shop
80 Conquer California: 25 Adrenaline-Pumping Adventures for Your Bucket List
81 on Twitter
82 Scientists find how obesity gene works, a clue to treatment