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2015 Next Level Transformation Challenge -

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

Neck Training with Head Nods

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

5 Bodyweight Staples Everyone Should Do -

Are you guilty of overcomplicating your bodyweight training with too many goals and fancy movements? Strip away the fluff and work toward mastering these 5 tried-and-true exercises first!

The Seminar That Changed Training (full version)

This seminar is the real deal, not a staged production. It is exactly what I was teaching years ago.

Men's Bodybuilding Finals Wrap-up | IFBB Tampa Pro 2015

Team MD's Dan Solomon, Peter McGough & David Baye wrap-up the final results from the 2015 IFBB Tampa Pro & give their take on how it went down.

Tifanny Urrea's Post-Show Interview | IFBB Tampa Pro 2015

IFBB pro Tifanny Urrea talks with Team MD's David Bay shortly after her pro deubut where she finished 5th in bikini at the 2015 IFBB Tampa Pro.

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Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Sunday, August 9, 2015

Sunday, August 9, 2015 - Everyone in your world seems to be moving faster than you, and the frenetic pace tempts you to make a quick escape. However, everything is relative and you may just be moving slower today, making others appear impatient with your progress. Working with friends sounds good on paper, but you might not be able to keep up with them now. Unfortunately, the chaos around you could be a reflection of your boredom. Face the music; embrace the spontaneity and make it your own.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

Rows vs. Pulldowns

SENTENCING    Starting most of your back workouts with rows will help you place more overload on the lats (resulting in increased muscle size). Although the Canadian study used the seated cable row, we suggest that you use the barbell or dumbbell row at the beginning of your workouts when you are strongest and include other versions of rows later in the workout. You should also do a variety of pulldowns and/or pullups and, occasionally, start your back workouts with pulldowns or pullups. If you can’t do more than 10 pullups, do them first in the workout (before you’re fatigued), so that you’ll be able to complete an adequate number of reps for stimulating muscle growth.

Peaking the Biceps

Seven-time Mr. Olympia Arnold Schwarzenegger built some of the most impressive biceps of all time using this routine. He’d perform it three times a week, but you can do it once or twice, depending on your own training split. Along with the routine below, Arnold shared a tip for creating massive peaked bi's: "Concentration curls are the single best exercise for maximizing the biceps' peak."

Breathe Life into your Pecs with the Dead Bench

The amount you can dead bench compared to regular bench varies from person to person so it is difficult to try to put a percentage to it. Use the first workout to gauge where you're at, and program the rest of your cycle off this number.

5 Fat-Burning Foods to Boost Your Metabolism

Genetics, schmanetics! Yes, it may be true that your genetics contribute to your metabolism’s performance, but you can give your metabolism a boost by simply eating the right foods! Here's the scoop on which foods you should include in your daily diet to get your fat-burning gears in motion. Stay on track and you'll have your six-pack abs peaking through in no time.

7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

6 Simple Moves to Tack on More Tri Size

Triceps, or “back arms” as they are referred to in the pen, are not only key to pressing big weights but they are also crucial to creating an aesthetically pleasing physique. Like anything in the weight room, building big triceps isn’t rocket science, it just takes a plan and a willingness to work hard.

Dumbbell Training

There’s only one power rack in my gym, and all the bench press stations are usually occupied. My goal is fat loss, and I don’t want to spend all day waiting for equipment. Any  suggestions? This is a common problem in commercial gyms because certain misguided members tend to monopolize certain pieces of equipment, such as the bench press station. One way to get around this problem, other than changing your workout time, is to focus on dumbbell training. Note that I offer specific details about how to perform basic movements, such as using a supinated grip on the seated row. It’s not that a supinated grip is far superior to a pronated grip, but it’s a way to add variety to the program. For example, after using this program you could perform a seated row with a pronated or semi-supinated grip. If you like this type of program, consider that you can also do it at home. You don’t need to purchase a complete line of dumbbells, just a few adjustable sets. Also, I recommend purchasing thick-handled dumbbells, which have many benefits over conventional dumbbells, such as taking care of your forearm work.

20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

BSN Syntha-6 at

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T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

6 Simple Moves for Explosive Quad Growth

Add these easy quad-busters to the mix for bigger, stronger legs.

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.

4 Great Treadmill Workouts For Anyone

Burn fat, build muscle and improve endurance with these four treadmill workouts designed for any training program.

H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

10 Foods to Fight Aging and Keep You Lifting Longer

Chow down on these foods to consistently perform at your peak.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Take a Load Off Between Sets

You’ll perform better if you sit or lie down and truly relax between sets. Greater recovery and higher work capacity mean a greater chance of topping your personal bests on each exercise. Keep track of how long you rest with a stopwatch or a smartphone and monitor the time between sets so that you can both maximize your recovery and keep up the tempo of your workout.

25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

Get Stronger: 7 Reasons to Never Neglect Squats

Squatting variations like barbell back squats and front squats are a favorite among powerlifters, bodybuilders and other athletes for one reason: they work. Not only are they effective for building an insanely strong lower body; they also deliver a number of numerous benefits including increased hormone release and improved flexibility.  Read on to find out why you should put aside your pride and make squats a staple of your weekly routine.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

The Best Workout Ever, According to Science

It seems like every other week there’s a new study touting the best way to work out. And, really, how you do it depends a lot on your goal—someone looking to gain muscle mass may hit the gym differently than someone training for a triathlon. A few specific trends have emerged in recent years regarding working out for general fitness, and more specifically how to elicit the optimal metabolic response—that “afterburn” effect of continued calorie consumption for up to 48 hours after a session—e.g., the biggest bang for your effort and time. What the studies have in common: taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.

T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

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.

Top 25 Fitness Tips and Strategies from the Experts

Are you tired of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don’t reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you’re not ready to take that step, or if you’d prefer to go it alone, rest assured, we spoke to some of the nation’s finest personal trainers who gave us 25 insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits.

The Best Bodyweight Workout of All Time

HOW IT WORKS The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going despite being fatigued and builds the endurance that ultimately leads to being able to rattle off a high number of reps in one shot. In addition to getting you leaner, feel free to use this workout to  win bar bets about how many pullups you can do.

The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

T NATION on Twitter

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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

Cost Effective Nutrition for Bodybuilders

The good news is that you can get in enough protein, and it’s very affordable. First, though, FLEX needs to address a misconception you may have: You don’t grow exclusively from consuming protein—you need only about one gram per pound of body weight each day. Let’s go a little on the high side, though, and use your target weight: You should aim to get in about 180 grams of protein every day. What you really need to support muscle growth is the proper amount of quality calories. Follow these budget-friendly tips.

The 8 Best Foods for Total Body Strength

Strength is our body’s ability to exert physical force on objects — also known as being able to push through a heavy set. Following a progressive overload program is one way to boost muscular strength, but sometimes it can come from the food that you eat. Packing away enough calories, macros, and nutrients can help you muster up that extra strength you need — resulting in hitting your fitness goals. Get the edge that you need in a workout by incorporating some of these strength-enhancing foods.

The Muscle Matrix Workout

Perform this workout at least six hours before or after your normal training. For example, if you lift weights at night, complete this routine in the morning. Perform four sets of 15 reps for each exercise, moving slowly so that it takes five seconds to complete each repetition.

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Great shoulders change the look of your entire body. How to build them: …

Cook Like a Pro: The Secret Playbook

it releases some of its own juices,” Forgione says, “which is why cooking it in a broth is smart.” Take a couple of fillets of halibut or cod, season them with salt, and place them in an ovenproof sauté pan. For broth, you need just three ingredients: clam broth (1 cup), lemon juice (½ cup), and white wine (½ cup). Mix those together and add whatever herbs you happen to have on hand—fresh bay leaves, a sprig of oregano, some basil or parsley. Pour broth into the pan until it reaches halfway up the fillets. “Leave the tops showing so you get color,” says Forgione. Bring liquid to a simmer on the stove top, then transfer to a 400° oven for 5 minutes. Transfer to plates and squeeze with lemon.

Solving Sleep Problems: Non-Obvious Solutions to Better Rest and Recovery - Born Fitness

Your solution is timing your sleep so that you don’t wake up during the wrong portion of a sleep cycle. A good rule of thumb is aiming for 7.5 or 9 hours of sleep per night. If you must sleep less, sleeping 6 hours might prove to be more restful than 7 because you’re more likely to wake up in the first phase of sleep as opposed to a jarring alarm in the middle of your REM sleep.

When Should I Change My Workouts

If your routine is still getting you measurable results, then stick with it. “The general rule is that if performance drops on some level or you have a general lack of motivation—it’s time to change it up,” says Garcia. For example, if you're running a mile every day, you'll probably get better and better for about two weeks. Then, simply because you're doing the same thing over and over, you'll plateau or see a decrease in performance. "There isn't a lot of science to explain why or how we plateau despite consistenty," says Garcia, but the sure sign that it is time to change things up is when —for whatever reason—your performance plateaus or decreases.

Power Pause

The results of the study show that when the subjects used rest-pause between reps they were better able to maintain power from rep number one to rep number six. This is important for maximizing gains in power. Although this study only tested the effects of rest-pause on power during power cleans, it should hold for other exercises.

6 Ways To Cheat Right

Let's face it; dieting isn't a whole lot of fun. But it's always nice to know that the glorious cheat day is just around the corner. That said, making the most of your cheat days as a means of helping you get leaner is a simple matter of making wise choices while you're (kind of) pigging out. With these tips, cheat days won't just be about eating your favorite foods, but getting learner too.

8 Ways to Juicy Chicken

When it comes to “What’s for dinner?” chicken breast is a common answer among fitness buffs. The king of protein is found in every grocery store, doesn’t require a culinary degree to cook, and is low in fat. A three-ounce serving of skinless, boneless chicken breast offers 27 grams of muscle-building protein and only three grams of fat. There’s just one problem with this fitness food staple: It can be unbearably boring. Your best defense against chicken-breast burnout is twofold: (1) Cook it differently, and (2) Flavor it better. The following guidelines and recipes will prevent you from ever having to choke down a dry bite of chicken again and leave you a satisfied breast man.

Louie Simmons on the Deadlift

August 2009 interview before Magnussen broke the world record

Tabata Training, Fat Loss, and the Intensity Effect - Born Fitness

Best of all? You can make progress at any activity, burn fat, and not have to completely sacrifice your schedule to become fit. And while it’s just 15 to 20 minutes, if you push the pace and maintain a high intensity, you’ll be shocked by how much you can transform your body.

Ask Men's Fitness: I’ve always wanted my girlfriend to dominate me in the sack. How do I ask her in a way that still makes me feel like a man?

Ask Men's Fitness: I’ve always wanted my girlfriend to dominate me in the sack. How do I ask her in a way that still makes me feel like a man?


Sleep-deprived rugby players who took 10 grams of creatine 90 minutes before a workout replenished brain phosphate stores, allowing for improved motivation. This led to restored power, better reaction time, and sprint performance that was equal to when they weren’t sleep deprived. A 5-gram dose also worked but the larger dose has a greater effect.

This New Variety of Peanut Will Change the PB Game Forever

The OLé Peanut, developed by the USDA with Oklahoma State University, will fill in the gaps that the original Spanish peanut leaves in the market. Like the Spanish peanut, the OLé has high oil content, and is packed with the healthy fats that make for creamy, rich peanut-butter. But unlike its natural counterpart, the new breed is resistant to many diseases and has a long shelf life that eliminates the need for preservatives.

Dorian Yates' Advice for Aspiring Bodybuilders

For the first six weeks, use my “Beginner Workout” three times per week on nonconsecutive days. It’s ultrasimple: it covers the whole body, with one exercise for each major muscle group and two sets of 12 reps per bodypart. At this stage, push yourself, but not to failure. Instead, perfect your form for each exercise and work through your repetitions slowly and deliberately.

6 Muscle-Minded Summer Grilling Recipes

These recipes will let you enjoy one of man’s favorite pastimes while keeping your muscle-building goals on track.

'The Rock' Catches Up with Cancer Survivor

No doubt, it was a memorable story, but it didn't end there. Earlier today, The Rock once again ran into Nick who had some even better news to share. Turns out, the kid's initial meeting with Johnson has led to some life-altering events, including several speaking engagements at various schools. And to top things off, Nick told The Rock he's been officially cancer free for two years.

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