Top Videos
NJ Strength & Conditioning | Manasquan Strength & Conditioning | Scotch Plains Strength & Conditioning

Our track record of transforming and helping hundreds of athletes that have walked through these doors does not fit us into the Wal Mart of Athlete Strength & Conditioning.

Winner Interviews | IFBB Tampa Pro 2018

Winner Interviews | IFBB Tampa Pro 2018

Finals Wrap-up Day 1 | IFBB Tampa Pro 2018

Muscular Development's Ron Harris and veteran forum member Mike Cox wrap-up the final results from day 1 the 2018 IFBB Tampa Pro

Athlete Interviews | IFBB Tampa Pro 2018

Athlete Interviews | IFBB Tampa Pro 2018

[View All Videos]

Top News
1 - Huge Online Supplement Store & Fitness Community!

If the word "dropset" doesn't strike fear in your heart, you've clearly never done one of this man's workouts. Plate after plate, set after set, Charles will take your hamstrings to some scary, but good, places.

SciVation Xtend Go at - Best Prices on Xtend Go!

Recently I've made a lifestyle change and I was looking for a better alternative to rockstar energy drinks that I was consuming every day; it got pretty bad. I actually first sampled this product at gnc and loved it and bought 4 of these the next day from bodybuilding. I love that I can drink this throughout the day and continuously get the energy I need and still consume 7g of BCAAs. Overall I probably consume one scoop with about 140 ounces of water throughout the day. Definitely helps with water intake if you're looking to add some taste to water and not get that huge rush of drinking 200mg of caffeine at once. It's definitely helped me maintain my focus and it's nice that it contains some added glutamine as a plus. I will definitely continue to use this product.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Combat Crunch Bars | MusclePharm

I'm not sure if I got a bad bar out of a batch, but I picked up the Chocolate Coconut one. The "flavor" is great, however the bar itself was HORRIBLE. I nearly broke my teeth trying to bite into this thing. This was unlike any other protein bar I've ever tried as none have been like this. I honestly had to bite it on the side of my mouth and bend it down to break a piece off. Then it took FOREVER to chew. I would never get this again! Initially I thought the bar might have expired to go this hard, but it doesn't expire till August and it's currently June as I write this. I have another bar of a different flavour I'm going to try and hoping it's not like this.

The Best Damn Strength Plan For Natural Lifters | T Nation

When calculating the load on the chin-up you must include bodyweight in the calculation. If you weigh 200 pounds and your maximum is the addition of 45 pounds, the weight lifted is 245 pounds. If you need to use 82.5% it means 202 pounds, so you'd need to attach a 2.5-pound plate to your waist. If you don't include your bodyweight you'd calculate 82.5% of 45 pounds and it would come up to 37 pounds, which would be way too heavy for the prescribed volume.

6 Twitter

You are on Twitter Mobile because you are using an old version of Chrome. Learn more here

7 Twitter

You are on Twitter Mobile because you are using an old version of Chrome. Learn more here

the startup co.

the startup co.

9 Kai Greene Academy - Membership

You'll have access to a new and unique workout every single day. In fact, Kai’s Exact Daily Workout Routines and Training Splits. Every day we bring you full workouts with exact reps, and sets used from Kai. No matter what your fitness goals are, these workouts will push you to the extreme forcing new changes to appear.

Tip: Fat Facts For Lifters | T Nation

It's hard to give a recommended amount because everyone has individual needs, but as a baseline, start with about 40 grams of fat per day from various sources. Of course, if you're doing a keto diet (no carbs) then that number would have to be higher, and if your diet is very high in carbs, consider lowering it.

11 Twitter

You are on Twitter Mobile because you are using an old version of Chrome. Learn more here

12 Twitter

You are on Twitter Mobile because you are using an old version of Chrome. Learn more here

13 Twitter

さあ選手登録開始!!Register NOW!! 日本史上初IFBB PRO挑戦!! NPCJ最高峰挑戦!! 11/17開催 ~日本初IFBB PRO チャレンジコンテスト~ ★『IFBB PROFESSIONAL LEAGUE PRO QUALIFIER』 11/17・18開催 ~NPCJ最高峰コンテスト~ ★『NPCJ WORLD LEGENDS CLASSIC』…

Tip: How to Fight Late-Night Cravings | T Nation

Having a TV-induced craving? Don't suffer needlessly, but don't blow your diet either. Here's what to eat.

15 Tips to Build Giant Shoulders

“I think free weights are more effective to build mass, and more recently I have also found that they are actually safer to press with. They are more effective because they force you to work harder to balance and coordinate the movement. In a way, that limits the amount of weight you can lift but that’s actually a good thing. For about a year or two, I was doing almost all my shoulder pressing with a Smith machine. I didn’t have to balance it, so I could just load up a lot of weight and push! I could get reps with four 45s on each side. But here’s the problem. With a barbell, your body will adjust to its natural position that’s best and safest for your structure. With a machine, you are always in the same position and maybe it’s not right for you. Another problem with machines, at least for me, is I don’t warm up as much because I don’t feel like I need to, so I get to the very heavy weights fast. Long story short, I started to get shoulder pain for the first time in my life. I went back to using only free weights for my pressing, and soon the pain went away. So for anyone who thinks machines are always safer than free weights, I found out that’s not true at all.


You are on Twitter Mobile because you are using an old version of Chrome. Learn more here

Leg Day in the Smith Machine | T Nation

Do 2 sets of 10 reps, and use 5 second eccentrics (lower slowly). For this exercise the Smith machine is actually superior to the barbell because you can sit back further since the machine holds you in place. This allows you to get a much deeper stretch in the hamstrings, and a more lengthened muscle is going to receive more of that delicious time under tension.

Tip: Do These Drills Before Leg Day | T Nation

This is a good introduction to how to move while in the deep squat, and it's spectacular for stretching the low back, firing up the scaps, and improving body awareness. To get more from the exercise, focus just as much on protracting and retracting your shoulder blades as you do on rounding and arching your lower back. Also, don't be afraid to bring the knees in during the camel (round) and push them out on the cat (arch) to really warm up the hip sockets.

Tip: The Case for Full-Fat Dairy | T Nation

So, for those of you busting your ass to gain some size, why in the world would you choose low-fat or fat-free dairy options? You're trying to sneak calories into your diet, not out of it! Full-fat versions, especially from grass-fed cows, are vastly superior for health and for growth.

Tip: Lifters Need More of This Drug | T Nation

But some new research just published in The Lancet has caused me, and possibly all aspirin advocates, to adjust our recommendations. It seems, quite logically, that it all comes down to dosage. Bodybuilders and lifters, in general, are big SOBs so they probably need bigger doses. Conversely, wee little people need less of the drug to fully and safely enjoy its benefits.

The Aggressive Diet for Natural Guys | T Nation

This diet plan allows for a reduction in your carb intake without the negative affect of a hormonal imbalance. Carbohydrates and dietary fats are the two key macros for healthy testosterone levels, which are necessary for optimal fat burning and muscle building processes.

Tip: Use This for Perfect Squat Depth | T Nation

ATG squatters, of course, are the exception; the backs of their calves tell them they've done an honest rep. The rest of us, though, should use the damn safety pins or bars to give us something to "aim" for. While most people use the pins, if they use them at all, it's to prevent a really heavy weight from folding them in half and making them look like an open-faced tuna melt sandwich.

EliteFTS on Instagram: “Chains for gains! #Repost @underthebar with @get_repost ・・・ Just a random pic from the gym. _ _ @elitefts #elitefts”

No BS with Nordin ep 159 Bloated

Why you’re bloated after your meals and people’s stories online vs reality

Back Is The New Glutes | T Nation

Standard seated pulldowns are fine, but if you have access to an iso-lateral pulldown machine that allows you to turn the handles, use it. What's the advantage? Aside from being able to train one arm at a time, you can adjust your technique and grip easily mid-set if you're not feeling the tension in the right place. In fact, you'll notice in the video that I twist the handles from a pronated grip to a supinated one.



27 Twitter

You are on Twitter Mobile because you are using an old version of Chrome. Learn more here

Tip: A Cheap Way to Improve Your Diet | T Nation

Why frozen? It's as good as fresh, they come in a variety of blends and can be flavored to suit your tastes, plus they require just a few minutes in the microwave or on the stove. Portion sizes be damned, just remove and prepare as much or little as you like when you eat a meal. (Eating large portions early in the week simply leaves less to consume later and vice-versa.) The bags typically cost just two bucks.

Should You Go Keto? | T Nation

I'll play devil's advocate and mention that on a keto diet you'll eventually increase intramuscular fatty acid storage, which can have a positive impact on fullness, but can't completely compensate for the glycogen depletion. In Quebec, low-carb dieting among coaches is still popular (probably one of the last places on earth where some bodybuilders use low-carb diets). We see a common denominator – physiques that look hard, but are super flat.

Tip: The Hamstring Exercise That Beats Leg Curls | T Nation

The amateur anatomists might be screaming right now because the third hamstring muscle, the semimembranosus, wasn't tested. But the REAL anatomy geeks know that you can't put an EMG electrode on the deep semimembranosus, and it's tough to isolate anyway.

Tip: How NOT to Do Shrugs | T Nation

If you insist on doing your part to keep rolling shrugs in style, at least roll your shoulders backward when you do them. That way you can say you do it to give your scapular retractors (rhomboids, middle, and lower traps) a little extra work. No, it doesn't work them well at all since the resistance is going down and your retractors pull back, but hey, at least it's something.

32 Twitter

You are on Twitter Mobile because you are using an old version of Chrome. Learn more here

Prejudging Wrap-up from Day 1 | 2018 IFBB Tampa Pro

Prejudging Wrap-up from Day 1 | 2018 IFBB Tampa Pro

The Best Squat You're Not Doing | T Nation

A box or bench will also act as a reminder to sit back into the squat, which is especially useful for folks who tend to come too far forward rather than just sitting back and engaging the hips. Just make sure to set up close to the box so that your calves are just in front of it or even lightly touching it.

The Top 9 Dumbbell Bench Press Variations | T Nation

This isn't to suggest that you only do eccentric training, though. Just take advantage of your body's potential to handle more weight while still doing the full movement. Slow negatives allow more time under tension during the eccentric phase where we can handle more load. The great thing about this is it allows you to work out at a higher intensity, and higher intensity means greater stress, which means greater adaptation.

Tip: Do the French Press for Triceps | T Nation

The most important head to target for triceps thickness is the long head. The EZ-bar French press hammers the long head, but it's also one of the most commonly botched exercises in the gym. The right way to do French presses is when the force angle is exploited with minimal joint stress. Performing them in this fashion will keep constant tension on the long head of the triceps without shifting stress to the shoulder and elbow joint.

Tip: The Most Overrated Dietary Oil - Biotest

The truth is a bit more complicated. Yes, coconut oil raises bad cholesterol levels (that's what saturated fat does), but it also seems to raise good cholesterol levels, suggesting a wash between good effects and bad. Of course, there's more and more evidence to suggest that the whole cholesterol issue is bogus anyhow; that the true cause of heart disease is inflammation.

Tip: The Best Juice to Drink for Prostate Health | T Nation

Problem is, you'd have to eat a whole crop of watermelons to get all the beneficial effects. Studies use watermelon juice, but that's not widely available and a pain in the butt to make. Straight lycopene supplements in pill form can help, but at least one study showed that they're not as beneficial as whole-food sources.

Partner Chest & BFR Triceps Workout | Mike Hildebrandt

Mix up your chest training routine with this partner chest & BFR Triceps workout from Trainer Mike. ► Shop Dymatize Supplements: ► Premium Fitness Plans: | Mike Hildebrandt's Chest & BFR Triceps Workout | 1. Bench press: 5x10,8,5,2,6 2. Incline machine press: 3x12 • drop set final set to failure 3. Decline cable cross: 3x15 • drop set final set to failure 4. Weighted push up close grip: 3x12 • drop set final set to failure 5. Seated overhead rope extension partner assistance: 3x12 • drop set final set to failure 6. Cable extensions: 4x20 | Follow Mike Hildebrandt | ► YouTube: ► Instagram: ► Facebook: | Dymatize Supplements | ► Dymatize PRE W.O.: ► Dymatize ISO100: ► All 9 Amino: ► Amino Pro: ► Creatine Micronized: ► Elite 100% Whey Protein: ► Elite Casein Protein: https://bbcom.

40 Shawn Ray

See more of Shawn Ray on Facebook

Tip: The Truth About Cortisol, DHEA, and Test - Biotest

This is where I'm supposed to write something about how our current "high stress" culture is killing you. Let's be real though, times are probably easier now than they've ever been in history. You don't have saber-toothed tigers chasing you, and you're probably not gonna be storming any beaches under machine gun fire in the next few months. Your physiology isn't so fragile that it'll get broken by an overloaded email inbox.

Eastside Leg Workout

*After a warm-up set start doing reps with one leg at a time.  Alternate back-and-forth until you get achieve 6 reps with each leg.  Finish the set by performing another 10 reps with both legs at the same time; pumping the reps non-stop.  On your final set go to complete muscle failure.

4 Exercises for Real Posture Improvement | T Nation

Using your body plus gravity and a foam roller is a great way to make the spine feel extension without a real muscular force-feed. Being able to have the back and shoulders fold around the roller can help the body and spine connect the brain to the feeling of extension without too much muscular "fighting for position." It's actually more of a relaxing stretch. Using different arm positions can be a game changer to help understand how this translates to overhead exercises.

Tip: Cluster Training for New Muscle Growth | T Nation

This is a great variation for cluster training. Even for pull-up ninjas, using a fat-grip can drastically cut down on the volume they can handle per set. Using extensive clustering works well, allowing you to almost bypass local muscle fatigue. With this variation, the pump you'll experience in the biceps, forearms, and even the latissimus will be surprising.

45 Shawn Ray

See more of Shawn Ray on Facebook

46 Shawn Ray

See more of Shawn Ray on Facebook

Tip: Stop Eating Like a Pro Bodybuilder | T Nation

Many men get tripped up by copying the diet of their favorite bodybuilder or hypertrophied action movie star. The problem? Well, most men don't have the genetics of a pro, they don't do the marathon workouts of a pro, and they're not using the drugs the pros are using. Heck, even guys on steroids probably aren't using a tenth of what the pros use.

CPPS Level 1 Certification - September 22-23, 2018 - WWE Performance Center in Florida - CPPS Coaches

Over the course of the two-day certification, you will learn the comprehensive CPPS curriculum covering all aspects of strength training and performance; including breathing fundamentals, mastering the fundamental movement patterns, pre-movement preparation, strength training, power development, speed fundamentals, and the 7 critical components of effective program design.

49 Official Muscular Development Magazine

See more of Official Muscular Development Magazine on Facebook

50 Eat High-Quality Protein at Every Meal to Lose Belly Fat

A new study in the journal Nutrition and Metabolism found that in a group of young volunteers, the most consistent indicator of leanness was high-quality protein. Specifically, those who ate the 10 gram “threshold” dose of EAAs at every meal had the least belly fat, and the number of times they reached the EAA threshold was also significant.

51 Shawn Ray
52 Shawn Ray Hawaiian Classic 2017 Highlights
53 Shawn Ray
54 Shawn Ray
55 Shawn Ray
56 Tip: The Food Pyramid Was Wrong About Fat | T Nation
57 126-Metabolic Flexibility, Training Nutrition with Dr. Mike Nelson
58 Tip: Avoid This Pulldown & Pull-Up Mistake | T Nation
59 Tip: Do the 4 Best Biceps Exercises | T Nation
60 Tip: Simplify the Deadlift | T Nation
61 Official Muscular Development Magazine
62 Shawn Ray
63 Tip: Test Your REAL Upper Body Strength | T Nation
64 4 Ways to Burn Fat That Beat HIIT | T Nation
65 Shawn Ray
66 Tip: Kickstart Your Recomposition Plan | T Nation
67 Dump the Slump | T Nation
68 Tip: Always Start With An Empty Bar | T Nation
69 8 Mistakes Men Make With Diets | T Nation
70 Biggest American Body Builders
71 Shawn Ray
72 Homepage - Ultimate Nutrition
73 Beyond the Chalk - John McKenna
74 Micropure Whey Protein Isolate vs. Re-Kaged Whey Protein Isolate | Kris Gethin
75 Tip: 3 Unexpected Ways to Get Lean - Biotest
76 Tip: Fat Philosophy and Macro Ratios | T Nation
77 Tip: Master Any New Exercise or Skill Faster | T Nation
78 5 Critical Exercises for Athletes | T Nation
79 Shawn Ray
80 Hybrid Hypertrophy - Biotest
81 Tip: Boost Strength Instantly With 2 Exercises | T Nation
82 Protein Santa Cheesecake Bites
83 Biolayne Weekly Training Log 7/29/2018
84 Branch Warren on Instagram: “This shoe 💯💯 @official_otomix #BranchWarren #Otomix #Bodybuilding #trainingshoe #Gymshoes #MMA”
85 Official Muscular Development Magazine
86 Four Nutrient Timing Myths You Need To Stop Believing
87 Shawn Ray
88 The TITAN and The legend Robby Robinson talking Squats
89 T Nation on Instagram: “More from Coach Dan John at Link in bio. #tnation #tnationmeme #strength #workout #gym #bodybuilding #crossfit #fitfam…”