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The 7 BEST Exercises to OWN Your Training • Zach Even-Esh

Top 6 exercises to own your training

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In building your aerobic base, is it enough to simply add Prowler pushes, hill sprints, and sled drags to your program? Dave and Jim explain the purpose behind GPP.

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1
The 5 Keys To Any Successful Nutrition Plan

Protein isn't always a high priority for a lot of people—until they get serious about their health and fitness. But when you want to transform your body for the better, it becomes immensely important. Yes, it can help you add muscle, but just as crucially, it also assists weight-loss efforts by positively impacting satiety and daily energy expenditure.[1] Protein recommendations are a dime a dozen online, but if you've never been serious about measuring your protein intake, start by aiming for 1 gram of protein per pound of body weight each day.

2
The Missing Movement | T Nation

I know, it's not necessarily a "missing" exercise, but it is if you consider all the variations you're NOT doing but could be doing. Between high bar, low bar, yoke bar, goblet, box squats, and front squats – the options are endless. Add tempo manipulation, depth, and rep options and you can literally build your whole lower body with just this movement. I had an athlete who broke her arm. All she could do was squat for two months. Despite this, she didn't lose an ounce of muscle from her upper body.

3
Kevin Hart's Serious Workout Routine

It’s refreshing to see a simple workout. These days most trainers go the trendy route, with routines that are more “YouTube blooper reel” than “proven muscle builder.” Kevin Hart’s trainer, Ron “Boss” Everline ( just-train.com ), on the other hand, is defiantly old-school. His routine has no Bosu ball squats, no Olympic lifts, no fancy machines—it’s nothing dangerous and nothing you can’t do at home. But it’ll build you an incredible upper body, as Hart’s physique in Central Intelligence proves. And it takes just 30 minutes per workout.

4
FLEX 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

5
BCAA Energy by EVLUTION NUTRITION at Bodybuilding.com - Best Prices on BCAA Energy!

I recently purchased the Blue Raz, and Fruit Punch flavors during a BOGO sale to try them out. The price was extremely competitive compared to other BCAA supplements out there. I'm very glad and extremely happy I gave Evlution Nutrition a try. I will definitely be trying other products from their line of supplements. The taste was great with both flavors, mixed effortlessly, and gave me the added boost of energy I needed during a long day. I would highly recommend this product! Update: 9/13/2016 I've recently had the Orange Dream flavor, while it doesn't beat out Fruit Punch for my favorite its still a 10/10. Great quality taste and great mixing ease. Gives the energy boost that I need during those long days so I don't hit a lull. Will definitely be sticking with EVL Nutrition for my BCAA needs!

6
T NATION on Twitter

Too much estrogen is bad. But not enough can cause serious problems too. Fight it, brah: https://www.t-nation.com/living/keep-estrogen-under-control … pic.twitter.com/CIlBXtiF00

7
Dwayne Johnson on Twitter

EXCLUSIVE: 1st look at the @DisneyMoana poster! Stay tuned for more..THURSDAY I debut the trailer on @GMA ! #MOANA pic.twitter.com/qiy6FkAF1Z

8
Why Long Workouts Won't Cost You Gains

You may have heard about the perils of stretching your workouts beyond the one-hour mark for fear of becoming "catabolic." Here's why you shouldn't let this old bodybuilding legend guide you!

9
Mr. Olympia LLC on Twitter

2016 Joe Weider’s Olympia Fitness & Performance Weekend - https://t.co/Kt9FLaF90M, September 15-18, 2016. Las Vegas NV....Orleans Arena and LVCC

10
T NATION on Twitter

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11
3 Ways To Increase Your Pain Tolerance In The Gym

"Sure, but that's not for everyone," someone is saying right now. I disagree. Everyone can and should get comfortable with pain. By avoiding it, you are missing out on the hormonal and physique benefits that strength training can provide. No, it doesn't feel "good." But your body has the ability to withstand loads of hurt and extreme levels of fatigue. The problem is that most gym goers don't have a strategy for how to deal with the pain when it hits them.

12
The Ultimate Leg-Training Workout

All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”

13
T NATION on Twitter

Abs may be revealed in the kitchen, but they're built in the gym. Build yours like this: https://www.t-nation.com/training/tip-do-blitz-cycles-for-abs … pic.twitter.com/66wtR7jU0k

14
T NATION on Twitter

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15
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

16
Should Your Workout Kick Your Ass?

Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.

17
Flex Lewis on the Upcoming Olympia

Meeting the fans. It’s not just one event during the Olympia Weekend, it’s all of it, because it all revolves around the fans. People come from all over the world to be there, to stand in line one or two hours to meet the pros. Some people are so nervous they can’t talk. Some cry. I just love being there. Part of being a champion is about how you conduct yourself offstage with the fans. – FLEX

18
Michael J Glasgow on Twitter

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19
Felix Varela Senior on Twitter

@TheRock Hi! I'm the Principal of Felix Varela Senior in DADE County and my students want to invite you to be their Principal for the Day!

20
T NATION on Twitter

2 ways to make this exercise even better for advanced lifters: https://www.t-nation.com/training/tip-do-the-fat-man-pull-up … pic.twitter.com/n4ZbXlPXKS

21
Combat Crunch Bars by MusclePharm at Bodybuilding.com - Best Prices on Combat Crunch Bars!

Coming from the BPI Best Protein bars, I was completely blown away by these. I bought two boxes, cinnamon twist and chocolate chip cookie dough, and thought they'd packaged a Snickers bar instead. The texture, the crunch morsels, the whey integration; everything worked seamlessly to deliver a fantastic package. The chocolate cake I received was tough (literally) to the point that I needed to microwave it to eat it without destroying my teeth, but I genuinely feel that I just may have received a bad batch. The taste was still excellent. Birthday cake tasted a little too sweet, with the crunchy morsels reminding me of Fruity Pebbles. Definitely the only protein bars I will be buying from now on; as you can see I've tried most of the flavors. Excellent product.

22
http://www.ironmanmagazine.com/no-bake-chocolate-pb-oatmeal-protein-bars/

Whisk together the oats and protein powder and set aside. In a separate bowl, stir the hot water, vanilla, and peanut butter together, then add to the dry mixture and work together until no dry bits remain. Scoop into the prepared dish and press evenly. Then melt the chocolate and 1 tablespoon water or milk in a saucepan on the stove or in the microwave and drizzle over the top. Lightly cover and refrigerate before cutting. Makes 9 bars.

23
Tip: Use a Wide Grip on Upright Rows | T Nation

Studies indicate that impingement typically peaks between 70° and 120° of glenohumeral elevation. Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods.

24
The 5 Most Painful Ways to Build Muscle | T Nation

Driving blood (and nutrients) into a muscle or region at an increased rate is a great hypertrophy mechanism because it creates metabolic distress. Techniques such as Blood Flow Restriction (BFR) training that limit the amount of blood that leaves a muscle can also elicit a powerful metabolic response, triggering growth factors and metabolites to build up in that specific region. But there's a way to combine these two methods for the nastiest pump you've ever experienced. Check out this split-squat drop set where isometric holds are tacked on to the tail-end of every single drop.

25
CarnoSyn: The Alpha of the Betas

By increasing muscle strength, speeding muscle recovery, and extending endurance, carnosine optimizes high-intensity exercise and training sessions, so you can really push your limits. The results of these sessions can enhance both your everyday and competitive performance.

26
T NATION on Twitter

If you can do this for 10 seconds, you're got a strong core: https://www.t-nation.com/training/tip-the-10-second-core-killer … pic.twitter.com/RW7rGANCso

27
T NATION on Twitter

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28
The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

29
Velocity Diet® Plan - 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.

30
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

31
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

32
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

33
Bodybuilding.com 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

34
Sagittarius Horoscope for Wednesday, September 7, 2016

Wednesday, September 7, 2016 - You might believe you're unstoppable now that your life is moving forward again. Ironically, an illusory Venus-Neptune alignment infuses you with dreams of a fairy tale romance, while a steadfast Venus-Saturn connection simultaneously encourages common sense. Think before acting on your feelings or you will find yourself untangling the emotions of a messy situation. Nevertheless, success in your current endeavors is likely as long as you don't have outrageous expectations. A moment of thought prevents many moments of regret.

35
T NATION on Twitter

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36
Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

37
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

38
10 Things She Wishes You Knew About Sex

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.

39
Bring Up Your Arm Size

Because the triceps make up such a large proportion (approximately 60%) of the muscle mass on the upper arm, when it comes to bringing up overall arm size, focusing on the tri’s is a smart plan. Of the three triceps heads — long, lateral and medial — the long head makes up the majority of the mass and adds the most size to the upper arm when viewed from side. One of the best ways to hit the long head is with barbell incline triceps extensions. To perform this exercise, sit back on an incline bench set to a 45-degree angle or higher. Hold a barbell overhead so that your arms are perpendicular to the floor. Keeping your upper arms still, bring the barbell down to the back of the top of your head by bending your arms only at the elbow joints. Return the bar to the start position by extending your arms at the elbows.

40
Bigger Arms in 5 (Unconventional) Moves

If you have been doing the  same ol’ same ol’  for your biceps and they just don’t seem to respond the way you want, it may be time to mix things up a little and  recharge your biceps  with a new spark. And if they have responded with some growth, you are in a prime position for some additional specialization. The biceps two heads can be emphasized – but not entirely isolated – by making a few simple tweaks to your wrist and arm angles.

41
Fitness, Diet, Form: 6 Questions Answered

It could be a lack of mobility or lower-back strength, or how your body is proportioned. If it’s the latter, the exercise might not be for you—and that’s OK. Every exercise doesn’t work with every body type. However, if you struggle to get into the conventional deadlift position with a neutral spine and it’s a mobility issue, try different deadlift variations: Trap-bar deads, rack pulls, and sumo deadlifts are all options. Additionally, focusing on hip mobility, core stability, and practicing the hip-hinge pattern will help “grease the groove” and improve the range of motion in your hips. Now, if you struggle to maintain a neutral spine once you start the lift, it’s probably due to a weak trunk. Good mornings, back extensions, dead bugs, and slow mountain climbers can help strengthen the lower back and anterior core. Also, all of those exercises make you maintain a neutral spine while you flex and extend your hips—all required during a deadlift.

42
#UltraFit Challenge Strength & Endurance

During Phase 1, your #ULTRAFIT Challenge trainers, Team Nutrex's Gerardo & Sammy, will take you through the first steps of the challenge. The directions are simple: you will be challenged to complete as many rounds as possible (AMRAP) of a series of exercises. You will have 30 minutes to finish the workout. While you would typically have rest time in between sets, this AMRAP is non-stop and should be completed in circuit-style fashion.

43
'Program' for General Strength Gains?

I was hoping I could get some opinions on a 'program' I designed to make some general strength and size gains. I tried starting strength for a while about a year ago and did okay but I got bored of it and missed doing bodybuilding work, ultimately this effected my motivation and I started missing workouts and since then I've not really done much productive. My current lifts: Deadlift 100kg x 5 Squat 72.5kg x 5 (today on this program) Bench 55kg x 8 OHP 30kg x 5

44
10 Minutes with Kevin Hart

Our new October 2016 cover guy—the one and only Kevin Hart—sat down with us at his shoot to talk about his latest projects, working out, success—and more. Check out this video Q&A with Hart. Then, be sure to read his cover feature story from our latest issue. You can also check out (and try out) his not-so-funny workout  routine. And be sure to download the new issue or pick it up on newsstands now!

45
4 Things to Do AFTER Lifting to Boost Gains | T Nation

When it comes to speeding up recovery from a ball-busting workout, no single time period may be as important as the post-workout window. After the last rep, your main focus should shift to recovery so that you can train heavier, more often, and with greater intensity. Nutrition obviously plays a crucial role, but there's more you can do. Tapping into your parasympathetic nervous system response with specific strategies can also expedite recovery.

46
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

47
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

48
ErgoGenix ErgoPRE at Bodybuilding.com

ErgoPRE is designed to give you the ultimate preworkout experience.* Using proven ingredients in effective doses, ErgoPRE’s unique blend delivers pump ,  focus , energy and endurance , with no jitters or post-workout crashes.*

49
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

50
T NATION on Twitter

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51 Jay Cutler's Chest Workout for Massive Pecs
52 8 Best Non-Bench Chest Exercises
53 10 Reasons You Can’t Get Her Off
54 Build a Football Body With the Andre Johnson Workout
55 Dwayne Johnson on Twitter
56 5 Ways Working The Night Shift Affects Your Health And Fitness
57 Men's Fitness on Twitter
58 CutAndJackedShop.com - The Motivational Gym Shop
59 6 Grooming Products That Can Slow or Prevent Hair Loss
60 The Legs and Abs Workout for Training Partners
61 10 Interesting Facts About HGH
62 Jim The Detail Guru on Twitter
63 T NATION on Twitter
64 Blood Sugar Balancing
65 Hidetada Yamagishi - Day In The Life - Vlog 8
66 Kevin Hart: The Comic Who Became a Colossus
67 5 Quick Workouts to Get Rid of Back Fat
68 Raini Bobei on Twitter
69 6 Techniques to Build Your Dream Physique Fast
70 10 Ways to Build Strength Without the Size
71 Protein-Packed Funfetti Cupcakes That Build Muscle!
72 T NATION on Twitter
73 The Skinny Guy Muscle-Gain Meal Plan
74 Hany Rambod's Tips to Supp Like a Pro
75 Boost Your Testosterone on a Vegan Diet
76 Whole Eggs vs. Egg Whites
77 6 Simple Moves to Build a Bigger Chest
78 T NATION on Twitter
79 Hidetada Yamagishi - Road To Olympia 2016 - Episode 19 (Featuring Eduardo Correa)
80 Kai Greene on Twitter
81 Jin Kim on Twitter
82 Instagram photo by Mr. Olympia LLC • Sep 14, 2016 at 12:11am UTC
83 Gaspari Nutrition on Twitter
84 Why Losing Weight Is Hard
85 Instagram photo by Shawn Ray • Sep 11, 2016 at 4:22pm UTC
86 Mona Muresan on Twitter
87 Ronnie Coleman Contests and Giveaways
88 Jim The Detail Guru on Twitter
89 Hidetada Yamagishi on Twitter
90 Hidetada Yamagishi - Road To Olympia 2016 - Episode 18
91 Instagram photo by Mr. Olympia LLC • Sep 13, 2016 at 3:32am UTC