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Burn major calories, better your mind, and become a stronger, more flexible athlete with this ultimate routine.

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Top 10 Best Biceps Exercises

How-To: Grasp a barbell or EZ-bar and lean your chest against the angled side of a preacher bench, keeping your back tight and knees slightly bent. (You can also use a dumbbell and train one arm at a time.) Make sure your armpits fit securely against the top of the pad, with your triceps pressed into the flat side of the bench. Hold the bar straight toward the floor with a supinated (palms-up) grip. With your head neutral and eyes focused forward, curl the weight in a smooth arc, squeeze your biceps hard for a one-count, and slowly lower back to the nearly elbows-straight position.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

9 Tricks to Burn Fat Fast

You can’t get lean without adhering to a clean diet, but at the same time, occasionally straying — a.k.a. cheating — can actually assist in losing fat. This doesn’t mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

6 Top 5 Triceps Training Mistakes

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

Kai's 10 Big Back Principles

The most unorthodox aspect of Greene’s back training is evident before the workout even begins, when he warms up for 15 minutes with trisets of various exercises, including bent over dumbbell rear laterals (which focus on the rear deltoids), upright rows (which focus on the traps),and dips (which target the chest as well as the front delts and triceps). In one workout we observed, he did six warmup exercises: trisets of wide-grip pullups, dips, and parallel-grip pullups followed by trisets of rear laterals, upright rows, and straight-arm pulldowns. Weights are kept light, and the sets fall well short of failure.“This is just to get the blood flowing and get my mind into it and kick things off,” he says of the warmup exercise selection. Greene never thinks of one bodypart in isolation. He’s always focused on the complete picture of his physique, thus he’ll include dips with pullups, and he’ll string together work for rear delts and traps with lats. “I’m always thinking of different ways of contracting my muscles and getting the most effective rear double biceps and rear lat spread.”

Ronnie Coleman vs. Jay Cutler

Ronnie Coleman and Jay Cutler's epic battles established their rivalry as the greatest of the past generation. But just because these two legends share 12 Sandows between them doesn't mean they shared the same training philosophies. Here we break down the differences (and similarities) of their training methods.

Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

The Jacked Back Workout

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean. In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

The 20 Best Fitness Snapchat Accounts

Looking for some fitness inspiration from your favorite athletes and gym junkies? Try Snapchat.

28 Days to Massive Arms Workout Program

This program takes the less is more approach. If you’re already following a body-part split, your bi’s and tri’s are getting plenty of stimulation in your chest, shoulder, and back workouts. You don’t need to do much more than that. That’s why this program asks only that you devote one day to direct arm training, and let a conventional body-part split take care of the rest.

Ask The Science Chick: Does Coffee Count Toward My Daily Fluid Requirements?

The quick answer is no. Results from several studies suggest that coffee, when consumed in moderation (about 4 cups a day) by caffeine-habituated individuals, provides hydrating qualities similar to water.1,2 Additionally, a study published in the Journal of the American College of Nutrition, which compared the effects of consuming equal amounts of water to caffeinated cola and coffee, found no adverse effects of coffee consumption on hydration status.3 All this simply means that coffee can count toward your daily fluid goals, as it does not lead to dehydration.

Five Strategies to Beef Up Your Calves

The function of your tibialis is to pull your feet toward your shins. Growing these small muscles will not make a notable difference in leg circumference. However, when developed, they provide detail and depth to the front of calves, and training them helps prevent shin splints (a common running injury). Some gyms have tibialis machines. If yours doesn’t, sit on a lying leg curl machine and position your toes directly under the ankle pads. Pull your toes up and back toward your shins, lifting the weight. Very little resistance is required to work your tibialis.

6 Reasons Why You’re Not Seeing Results

Have you exhausted numerous diets and workouts and still feel like you're failing to get the results you want? You may have achieved short-term goals, but have been unable to sustain your gains over the long haul. The truth is, you’re not alone. Most individuals stumble a few times before they find their training groove.

Acid Trip

Science actually supports just the opposite. Continuous infusion of amino acids via IVs has been shown to be less effective at stimulating protein synthesis than intermittent feeding with protein. The boosting of muscle protein synthesis by a meal or amino acids is rapid and is sustained for at least two hours but then declines toward normal levels, which occurs in conjunction with the changes in circulating insulin and aminos. The signaling protein mTOR, which catalyzes muscle protein synthesis, is stimulated by both insulin and amino acids, especially the amino leucine. Researchers from McMaster University in Hamilton, Ontario, reported recently that men who consumed whey protein after exercise, either by consuming the entire drink rapidly or consuming it spaced every 20 minutes over a 200-minute feeding period, had dramatically different results despite consuming the same amount. Muscle biopsies taken from the subjects found that muscle protein synthesis was elevated to a greater extent after rapidly consuming a large single dose of whey protein than after consuming it in smaller portions over a longer period.

Don't Ignore These Five Often Neglected Muscles

WHY BOTHER?   If you don’t require neck strength for wrestling or football, you may not need to train these muscles. Some bodybuilders find that their necks expand from isometric strain during exercises like deadlifts and shrugs (not to mention the girth added by trapezius growth). Others, such as pros Chris Cormier and Hide Yamagishi, have done heavy neck training to muscle-up this area. How big you want a specific bodypart to be is your choice, but remember that your neck is usually the most visible indicator of strength — and it’s on display even when you’re fully clothed. Don’t be a pencilneck. A lot of hardgainers reading this could benefit from the sort of “headstand” that can never be compared to a writing utensil.

Bionic Biceps

In Jackson, you have a bodybuilder whose physique has always been much more than the sum of its parts. Perhaps his abs are his calling card, but his biggest assets have always been unparalleled symmetry, conditioning, and seamless flow from one body part to the next. Bonac’s physique is cut from a similar mold, except that his legs are naturally bigger. This is to his benefit, obviously, but to someday reach Jackson’s level, Bonac believes he needs to emulate one of the Blade’s other key attributes: consistency.

The Benefits of Creatine

Creatine supplements are popular among bodybuilders and competitive athletes.  Creatine increases lean muscle mass by boosting intracellular water content, but other studies have shown that creatine increases the activity of satellite cells, which increases the potential for growth of muscle fibers and also aids in muscle recuperation.

The Ketogenic Diet for Bodybuilders

The ketogenic diet is a way to trick your body into thinking it’s in starvation mode while you’re still consuming enough calories from protein and fat to provide satiety and protect your muscle mass from being used as fuel. The ketogenic diet is very similar to the Atkins Diet, with perhaps the biggest difference being that on Atkins you don’t pee on ketone strips to determine if you’re in ketosis. This is the condition in which your body is releasing stored fat to fuel activity, and ketone bodies are present in your urine, providing a measurable indication that you are in this state.

Front-Delt Assault

The deltoids are integral to the form and symmetry of the upper body. The front, or anterior, delt is also a prime mover for movements like the bench press. A number of exercises isolate the front delts but none more than overhead barbell presses. When performing overhead barbell presses take extra care if lowering the bar behind the neck. This places the shoulders in a vulnerable position. Instead, bring the bar down in front all the way to the clavicles.

7 Common Moves Where Form is Often Flawed

In my last article I highlighted several exercises where proper form and technique are crucial in order to prevent potentially serious injuries. In this piece I will again talk about form, but more so in relation to optimizing muscle targeting. I have chosen the seven exercises that I have seen “abused” by gym-goers most often in all my years of pumping iron. I feel this is an extremely important topic because so often people blame lack of results on poor genetics when it is actually the result of incorrect exercise performance.

Instagram photo by @therock • Aug 20, 2016 at 8:09pm UTC

Build the Upper Body of an MMA Champ

These athletes are now peak physical specimens who work every aspect of their fitness through various functional movements and compound lifts. Training for Warriors specializes in getting the average person to look like a top MMA fighter while bringing a philosophy that will get you mentally focused for any challenge you come across in life. The best part about our program is that you don’t have to get a roundhouse to the face and ruin that money-maker of yours. Plus, you’ll start to fill-out that shirt pretty nicely.

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Tip: Eat Your Oatmeal Cold - Biotest

It's even better for you and it's frickin' delicious. No, really. Check out this easy recipe.

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We bet you've never tried Earthquake Training. Here it is: …

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You've built the muscle. Don't lose it when dieting. Free training and nutrition plan:

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The best rowing variations and how they stack up against each other. Read first, then row: …

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Curl it, then hold it. This exercise will make your biceps feel like they're about to pop: …

FitJoy Protein Bar at - Best Prices on Protein Bar!

These bars are very good!!! Not dry at all but are also not like eating a candy bar which I think is nice. Not a fan of bars being overly sweet. My husband who is not a fan of protein bars... spreads... and such took one bite and shook his head in approval saying that is good. They taste nice and are chewy and also have some texture and crunch to them which is really nice. It is a very balanced bar with good proteins to carbs to fats ratio which can be hard to find in a bar. Most bars taste too good to be true which is the case or they taste dry and like cardboard ... these bars have a great combo. I think everyone should order one of each bar and give them a try! One other great thing about them is they do not taste artificial either which is a major plus! Feel free to reach out and ask questions if needed!

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5 exercises you gotta be doing for strong traps and healthy shoulders: …

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Stop swinging your kettlebell like a sissy. How to swing it for real results: …

How to Get Jacked Like Jesse Metcalfe

Anyone that has followed Metcalfe throughout his career knows he's always been in very good shape—about 170-175 pounds and in the single-digit body fat levels type of shape to be exact. But he doesn't just carry his weight well in the right places—his body is built for performance and longevity. In our interview prior to the workout ( click here to watch ), Metcalfe shares a perfect example of where fitness and real-life intersect—his work on sets of action movies such as Dead Rising . Given that the movie is based on a video game about surviving a zombie apocalypse—and the fact that he performs a majority (if not all) of his own stunts—his body needs to be quite resilient.

8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

The 3-Day Workout Program to Build Muscle Endurance and Get in Fighting Shape

Designed by Ventriglia, it combines a series of compound exercises, isolation exercises, and metabolic training that will not only build all-around strength but also condition your muscles to endure repeated, intense movement. The goal, Ventriglia says, is to be quick and agile with your bodyweight. That’s the bottom line for any MMA fighter—whether you’re striking, grappling, or simply moving around the cage.

How to Shave off 5% Body Fat if You’re at 15%

If you’re clocking in at 15% body fat, you’ve already earned a gold star when it comes to healthy habits. Unless you’re an endurance athlete who needs to drop body fat for speed, shooting for 10% is probably for physique more than any other reason—you want to turn your hard stomach into a fully defined six pack or you want more vascularity.

Shredded in 6 Days | T Nation

Obviously you didn't gain that much adipose tissue in two days. The reverse wouldn't happen either: you can't go to bed chubby and wake up lean. Yet something is happening, and it's visible to the naked eye.

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