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How To Overhead Press: A Beginner's Guide -

The overhead press is a fantastic strength-and-muscle builder for the entire upper body and core. Learn how to tackle this compound lift safely and effectively!

Phil Heath - Dawn of the #DYNA5TY

The Gift is ready for the 2015 Olympia...are you?

Look Strong, Lift Strong: Layne Norton's Legs And Arms Blast -

Pop quiz: Size or strength? For raw elite powerlifter and natural bodybuilder Layne Norton, the answer is both. Try this innovative workout to build oak-strong legs and massive arms!

How to build a bulletproof back - Barbell Shrugged

My brain works like in the movie “A Beautiful Mind.” Except instead of mathematics and hallucinations, all I can see relates back to strength training. I’ll…

Got Guns 2 (advanced)

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Karim Jaude | Kidnapped and Tortured, Then Rebuilt Life On $17

After successful real estate businesses in Lebanon and Iran, Karim Jaude arrived in Los Angeles in 1979 with $17 in his pocket and not a friend within a thousand miles. By merely being in the wrong place at the wrong time, he lost almost everything … twice. He was kidnapped, tortured and forced to flee the country, but, in an extraordinary display of resilience, he got up and thrived again and again. Jaude’s determination started early in life and pushed him through the rough spots, of which there were many. He recounts his extraordinary journey in this podcast.

Flex At 50: Episode 3

Flex trains in Las Vegas with 10x Ms.Olympia Iris Kyle. Follow Flex on IG/ TWITTER/ FB @OfficialFlexWheeler Follow Iris @IrisKyle / The Kooler: Still Photo Credit: T Evans | @trellimages

Sagittarius Horoscope for Wednesday, August 26, 2015

Wednesday, August 26, 2015 - Although you may be concentrating on your career trajectory, you aren't driven to put in any extra effort to reach your goals today. Your unwavering confidence may lead you to believe the world owes you success because of your past accomplishments. Don't act entitled or you could inadvertently push away the very same people who show up to help you pursue your ambitions. Practicing a little humility ensures you will receive the respect and admiration that you deserve.

Instant Muscle: Delt Developer

The front raise is the most popular exercise for the anterior part of the shoulder and the most frequently misused. Use a bench set to an incline to perform a stricter movement that forces the delts to work alone—without body English to swing the weight up.

Top Moves for Monster Quads

Perform leg extensions as you normally would, but as you near the top of your concentric contraction, turn your feet outward. Squeeze hard at the peak of the contraction. EMG studies have shown that this turning outward of the feet can stimulate greater electrical activity in the vastus medialis than normal extensions, which in turn may lead to greater growth in that region of the muscle. I feel this exercise is especially effective done one leg at a time.

6 Tips for a Better Deadlift

During my barbell deadlifts , I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “ take your head with you". This means when I hit the lockout, I should be looking straight ahead.

T NATION on Twitter

In pain? The cause of and the cure for lifter's shoulder: …

The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

Build Your Chest So It's Aways Visible

Of course your pecs are going to elongate when you raise your arms, but truly dense, powerful pectoral muscles don’t vanish outright. They should still be thick under the clavicle by the shoulder and slope downward to the solar plexus. Look at Steve Reeves’ chest, or Reg Park’s, or mine—our pecs still looked well developed even when we hit poses that weren’t intended to feature them.

T NATION on Twitter

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On Trial: Barbell Squats vs. Smith Machine Squats

In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little.

FLEX on Twitter

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Ronnie Coleman - No Regrets

“Getting in my last workout before my surgery tomorrow. Never take life for granted, Never. Training is my life, my hobby, it's who I am, and it represents me. If this was my last workout and I'm never ever able to train again because God called me home, I can say my life was fulfilled because I did it doing what I always love doing the most, Training. Thanks to all people in the world all over the world who wished me luck for tomorrow especially my frat brothers current Mr. Olympia @philheath and current 212 Mr. Olympia Flex Lewis. The way I see it, I went to war all eight of those years I won those Olympia's. These surgeries are just proof of the war wounds I suffered so it's all good because I'm still alive. @rcssdirector once told me one day because I was in so much pain that I needed to slow my ass down and see a Dr. I replied to him that I was gonna roll with this pain until the wheels roll off and that's exactly what I did, made all my appearances until there was absolutely no cartilage left in my hips, and when it was impossible to walk I grabbed some sticks and on long distances I grabbed me a chair.

Gustavo Badell's High Volume Back Training

One Mr. Olympia record is likely to stand the test of time—greatest leap in standings. Gustavo Badell jumped 21 places from his first Olympia to his second. The Venezuelan-born Puerto Rican barely made a ripple during his first six professional years. In 17 contests, he made only one posedown. But that qualified him for the 2002 Olympia—where he got punked, 24th out of 25. When he next qualified, he placed a shocking third in the 2004 O. The following year, he repeated that bronze spot. Badell won only three lesser pro shows over his 38-contest, 15-year pro career, but his back-to-back Olympia thirds in 2004–05 mark bodybuilding’s most improbable upsurge.

Head and Shoulders Above

This brings us to Phil Heath’s shoulders. What was once a deficit is now a surplus. We should also mention the head on those shoulders, because the changes happened and continue to happen only because of meticulous planning and methodical execution.

Lifting Heavy Weights Twice a Week Is Enough to Build Muscle

In one study, when three groups of men hit the weights two, three, or four times a week, the differences in strength gains were minor. Says study author Pablo B. Costa, Ph.D., “Training twice a week can be enough for strength gains because it allows for better recovery. Higher frequency may blunt some of the effects of training.”

Get Out!: The M&F Outdoor Workout Routine

The other big advantage body weight training has over free weights is that nearly every exercise is “closed-chain,” meaning that your working limbs exert force in a fixed position—such as against a chin-up bar or on the ground. Exercises like bench presses and curls are open-chain movements—the bar or dumbbells move freely in the air. Closed-chain exercises require more overall muscle activation and core strength, which accounts for the densely muscled physiques of gymnasts and wrestlers (who often never touch a barbell). These workouts also emphasize volume and conditioning. Because you won’t be straining with max weights, you need to stimulate your muscles with a large number of reps, a wide variety of angles, and short rest periods. This is the ticket to getting the ultra-lean, hard look of an acrobat or gymnast.

Flex Lewis on Twitter

Now thru Friday 8/28 spend $45 or more and get a free bonus FLC shirt at  while supplies last

Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

7 Exercises Made More Popular By CrossFit

Read on for a few of the exercises that CrossFit made more popular. And while these moves have existed for a long time, you can thank this fitness trend for putting them into commercial gyms across the world. 

9 Diet Traps to Avoid

Just like training, healthy eating is much more complicated than knowing the basics. Sure, you probably realize by now that a deep-fried onion blossom is not exactly conducive to maintaining a rock-solid midsection . But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising—yet all-too-common—diet traps.

The Perfect Breakfast, Lunch and Dinner for Fat Loss | Eat This Not That

In order to get new results, try an old method. Hear us out. We evolved on a fasting and feeding cycle. Human beings used spent the majority their lives eating lighter or fasting during the day while tracking, hunting and gathering food. We spent the evening feasting on almost all of our daily food intake. This structure fits with our natural instincts and social patterns. It's certainly not all or nothing in our modern world, but this plan will bring out the physique of your hunter ancestors.

The 4 Principles of Muscle Gain

You know you can't just waltz into the gym and do whatever looks hard. You need a solid goal , and then you need a plan on how to get there—safely. Without those two things, you'll end up looking exactly the same as (if not worse than) you do right now. Worse, you could get injured, which would mean a lot of pain, inconvenience, and time out of the gym. We called in LA coach Jason Feruggia to get the four most important rules for safe muscle gains, so you can get the most out of your plan.

The Squat and Deadlift Sidekick

I primarily use walking lunge variations during metabolic conditioning circuits. That doesn't mean you can't use them as your primary lower-body movement during a workout. Any of these lunge variations can cause enough stimuli to help strengthen your lower-body and build muscle tissue. I would just use squat and deadlift variations as your primary lower-body exercise.

Attack Your Abs Right With These Hardcore Core Exercises

Generally speaking, there are two common core-class styles: high-energy “washboard abs” versions, where the majority of time is spent on dynamic exercises like crunches, situps, leg lifts, and rotational exercises like Russian twists and woodchoppers; and more mellow, Pilates-style mat classes that focus on static holds like planks, Supermans, and glute bridges, but spice them up with focused pulses that work deep-down muscles. Neither is objectively better—both will work your abs to exhaustion and, if taught correctly, give you a solid workout—so finding the right one is more about preference.

Rousey to Mayweather: I Make More Per Second

The Rousey vs. Mayweather beef is the gift that keeps on giving. Now, Rousey's talking money.

4X Mr. Olympia Jay Cutler Trains Back

Jay Cutler takes you through his six favorite back exercises.

Strength Exercises for Obstacle Course Races

Last fall, Spartan pro David Magida opened Elevate Interval Fitness (, a boutique group training facility in Washington, D.C. To build prelaunch hype, he began conducting an OCR training program in Rock Creek Park, the city’s sprawling 1,700-acre wilderness. The class proved wildly popular, attracting lawyers, politicos, and other pros for 90-minute sufferfests of hauling sandbags up hills, running off-trail and through streams, and crawling under picnic tables.

15 Sex Tips from the Bedrooms of Real Women

“Everyone talks about shower sex, but on nights when it’s cold out or on a lazy Sunday draw a bath and get in together. Since you’re both in the water you don’t have to worry about the water flying in your face or one you getting cold. Adding bubbles is a nice tough, too. Since some of your bodies are hidden it helps with loosening inhibitions.” —Julie, 29

8 of the Toughest Ab Moves That Won't Hurt Your Back

We consulted with our top trainers to pull together the toughest ab-moves. Not the craziest, most attention-getting tricks, but the ones that will actually keep you building muscle after the initial gains have ended. Mix them into your workout and take your routine to the next level. Because you can always be stronger.

58 Dude Bracelets for Instant Style

The days of your wrist reserving itself for your watch and watch alone are over. Men all across the globe, all walks of life, and all facets of the workforce are letting their personality show through their ability to curate a well respected “Arm Party.” It’s easier than it may look, and if it is something that has never crossed your mind, here are some great options to get you started. Guys, there is nothing wrong with wanting to have a little fun. And as we all know, that tends to be reserved to dress socks and cufflinks. So, up the game a little bit and add a cuff here, a bracelet there and before you know it, you’ll have an arm party all your own. 

The 40 Best Low-Calorie Foods -

While it's really a myth that certain foods have a strong "negative" caloric effect, meaning they burn more calories to digest than they contain, that doesn't mean the grocery store and farmers' market aren't stocked with plenty of nutritious foods that are very low in energy and cost you almost nothing calorie-wise. In fact, of the 40 foods profiled here, 35 contain 100 or fewer calories per serving!

10 Ab Workouts Under 10 Minutes

Abs. What dude doesn't want them? While what you eat (and don’t eat) is huge when your goal is to get ripped, working the superficial six-pack muscles along with their deeper stabilizer cousins is an important component, too. But you don't have to spend all day or even your whole gym session doing it. Whether you’re short on time and looking to get a quick blitz or wanting to tack on some extra core work to your longer weight training session, these routines from personal trainer Eric Emig of St. Louis’s Evolution Fitness can be cranked out in 10 minutes or less.

9 Ways to Cure (And Prevent) Shin Splints

Shin splints—when left untreated—quickly become one of the worst running-related injuries that’ll hinder your workout. You can get them by increasing your running frequency, intensity, or duration. Plus, improper form or poorly-fitted shoes can also cause them to inflame. The effect? Lots of burning lower-leg pain that can cripple your workouts and keep you from racing. Learn how to prevent and treat shin splints, so you don’t go in to fall marathon season behind.

Which Obstacle Race is Right for You?

Which of the Big Three (Tough Mudder, Spartan Race, and Warrior Dash) is best for you? Find the right blend of mud, running, and obstacle mayhem to suit your style, interests, and abilities.

The 10 Best Travel Size Product Kits

keep in mind that the TSA can be a pain when it comes to toiletries. Nothing over 3.4 ounces can fly. And even if you're not flying, do you really want to bring that giant bottle of shampoo along for the car, bus, or train ride?  We've collected 10 of the best travel kits that are not only portable—they also include everything you need for a weekend away so you don't have to wonder if you forgot something. Just make sure you have your toothbrush and sunscreen, and the rest is just a click away. Another perk of travel size kits? You can try out the product to see if it's worth investing in the full size version. You never know until you try, right? 

10 Summer Superfoods to Help You Muscle-Up

Suns out, guns out! Summer is officially here and that means summer superfoods. These summer foods will brighten up your plate and pack a punch of nutrition — delaying muscle fatigue, burning fat, and creating higher testosterone levels . Piling up your plate with the following foods will help you get that much closer to hitting your fitness goals.

Fix Your Diet: Understanding Proteins, Carbs, and Fats - Born Fitness

The old saying is you can't out-train a bad diet. The easiest way to fix your diet is to understand all the myths that surround the foods you love. Here's what you need to know about protein, carbs, and fats in your diet.

Obituary for Christopher N. Genkinger at Wilson Funeral Service

CHRISTOPHER N. GENKINGER Christopher N. Genkinger, age 41, of Montrose, IA, died on Monday, August 24, 2015 at Fort Madison Community Hospital in Fort Madison, IA. Chris was born November 27, 1973 in Phoenix, AZ, a son of David and Noy Saconsin Genkinger. He married Sarah L. Dean on August 14, 2010 in Keokuk, IA. Chris is survived by his wife, Sarah Genkinger; a daughter, Gracey Genkinger; a step-daughter, Liz Pezley all of Montrose, IA; Cailyn Spiker of Montrose who he helped raise; his parents: David Genkinger of New London, IA and Noy (James) Edgar of Crawfordsville, IA; father-in-law, Stanley (Jeannie) Dean of Montrose, IA and mother-in-law, Nancy Bowen of Keokuk, IA; one brother, Andrew (Jamie) Genkinger of Mt. Pleasant, IA; two nephews, Cooper and Cam Genkinger; two sisters-in-laws and their families, Emily Dean of Dallas City, IL and Whitney Speer of Donnellson, IA; as well as aunts, uncles, cousins, and other relatives. He was preceded in death by his grandparents. Chris was a graduate of New London (IA) High School and attended SCC in Burlington.


But, they also found that levels of PCBs and dioxins in fish are comparable to that found in meat, dairy products, and eggs. For the average American, 90 percent of the PCBs and dioxins in the U.S. food supply come form non-seafood sources. Researchers conclude that in the context of the U.S. food supply, the benefits of eating fish outweigh the risks.

Cory Gregory's Two-Step Plan To Granite Abs! -

Endless reps of endless exercises won't build the abs you crave. Follow this routine of classic moves until you own it, then take it to the next level. This is all the core training you'll need for years!

Matt Giteau on Twitter

Watching Ballers in my hotel room.. Huge congrats @TheRock .. This TV series is better than entourage easy! I wanna c the rock bottom though

The David Beckham Cardio Workout That Will Make You Drop - Born Fitness

That’s the purpose of, “The World’s Hardest Workouts.” They are slice of life from the greatest athletes, performers, and trainers, in the world. Remember, these are just a snapshot and piece of an entire training program, but they are unedited and authentic. Try at your own risk, and make sure you have doctor approval for extreme exercise because these workout routines are the real deal.

Grenade Hydra 6 at

When it comes to whey protein, it’s simple, science tells us very clearly that the higher the peak in our blood essential amino acid levels, the greater the signal to the muscles to start the process of protein synthesis (muscle building) [1]*. And no protein can crank up essential amino acid levels to a higher peak than whey protein isolate [2]*. But whey protein may not be enough on its own. Several studies suggest that whey stops delivering amino acids after about 3 1/2 hours, whereas the other major milk protein, casein, not only delivers its amino acids for longer but has been suggested to be superior for supporting muscle growth and reducing muscular breakdown[2] *. So casein’s ability to act like a “drip-feed” and constantly deliver amino acids to the blood over at least seven hours has been suggested over and over again to be anti-catabolic (so it prevents muscle breakdown in addition to supporting growth)*. Clearly, casein has advantages that whey protein alone cannot match [2 ].

Get More Muscle with Less Weight

In the same study, the average size of both type I and II muscle fibers increased equally with heavy and light loads, suggesting that both fiber types were recruited during training and to a roughly equal extent. It also appears that as repetitions at lighter loads are continued, the point of muscular failure may be what’s responsible for activating additional motor units which means that reaching the point of failure with lighter loads may be a necessity in order to elicit similar muscle fiber activation as when training with heavier loads. This suggests that intensity of effort and not the amount of weight may be the more important consideration in a training program.

The New Freshman 15: How to Gain 15 Pounds of Muscle

College freshmen are pleasantly surprised at their amount of free time. A 15-hour course load translates into just three hours of daily classes, which typically are a short walk away. So there’s no commute to school, no 9-hour daily grinds, and no 6 a.m. alarms. Unlike high school, there’s plenty of time to hit the gym. And also unlike high school, your college will have vast workout facilities spread all over campus open to all students—not just the jocks. If you’re a guy who never lifted in high school because you could not get near the gym, now’s your chance. If you played sports in high school, chances are you weren’t good enough to play in college. That’s okay, too, since you now have more time to focus on building muscle.

11 Best Snacks To Crush Your Cravings

The mid-afternoon hunger strikes again, and you find yourself wandering to the vending machine – eyes glazing over the sugar-laden snacks. The exact cause of food cravings is difficult to pinpoint, but experts believe physiological mechanisms, environmental factors, and hormones cause them. Acting on these cravings can easily squash your macros—derailing your fitness goals. Studies have shown that snacking on the right foods such as high-protein and fiber-rich foods can keep you feeling fuller for longer and give you that energy boost you need. So when hunger and cravings make an appearance, chose snacks around 100-200 calories and are rich in protein and fiber.

The 20 Fittest NFL Players of 2015

These guys aren't just top gridiron talent—they're the strongest, fastest, and nastiest beasts in football.

49 on Twitter

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3 Winning Workouts From Olympia Champs

Try out the routines that helped these three champs nab the top prize – solidifying their legacies in the sport of bodybuilding.

51 6 Fit Tips For Outsmarting 'Average Joe' Genetics -
52 Win Her Heart With Waffles
53 T NATION on Twitter
54 Speed Up Your Cardio With Multitasking
55 Try This 2-Minute Fix to Boost Your Fitness at the Office
56 Snowflake Training - Juggernaut
57 10 Questions All Lifters Should Know How to Answer
58 T NATION on Twitter
59 Living the Lean Lifestyle
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63 Remembering Baito Abbaspour
64 Primary Chest & Shoulder Workout
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68 6 Tips for Bigger, Stronger Arms
69 Mike Titan O'Hearn on Twitter
70 Ditch Your Drawers: 5 Commando Workout Tips
71 Germany Autobahn
72 US National Discus Champion Jared
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79 You Are EXACTLY Where You Want To Be - Zach Even-Esh
80 Fighter Diet News
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