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The Ultimate Chest Exercise for Increased Size and Strength

Give this challenging move a try to test your upper-body strength and pain threshold.

Kai Greene guest posing today - video

Kai practicing posing today at Arnold Classic Europe. Maybe answers a few questions. (posing starts at 1min 25 sec) https://www.youtube.com/watch?v=L8LpADfNB7k

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Top News
1
2015 Olympia Pump Up Room: The Men

An exclusive look behind the scenes in the pump up room of the 2015 Olympia.

2
T NATION on Twitter

Break these 3 training "rules" to build more muscle: https://www.t-nation.com/training/break-3-rules-build-more-muscle … pic.twitter.com/1951rDjMwr

3
Wine vs. Hard Liquor

One of the misconceptions about why alcohol is bad for a bodybuilder’s diet is that it’s high in carbs. Truth is, many forms of booze are quite low in carbs. Some red and white wines have less than four grams of carbs per serving (five ounces). And vodka and whiskey are examples of hard alcohol with less than one gram of carbs per jigger (1.5 ounces). Even light beers contain few carbs.

4
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

5
T NATION on Twitter

"The best recovery workout is eating and napping." - Ben Bruno. From: https://www.t-nation.com/training/9-training-concepts-that-suck … pic.twitter.com/FlUXZcMSsO

6 T NATION on Twitter

7
DOWNLOAD THE 60 DAY REVOLUTION COMPLETE WORKOUT PLAN

1. How To Enter: Beginning at 12:01 a.m. (EST) on August 4, 2015, visit www.muscleandfitness.com/60dayrevolution and follow the entry directions. Each entry must contain answers to the questions posed to qualify for the drawing. (At that time, you will also be able to follow the directions to download the 60 Day Revolution workout program PDF). All entries must be received no later than 11:59 p.m. (EST) on October 6, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

8
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

9
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

10
The New Rules for Getting Ripped

The models and athletes in our magazine are so lean and ripped, they almost make it look easy to attain a taut, muscular body. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

11
The Top 20 Meat Proteins

Chicken breasts are the classic lean muscle-building protein. Don’t get stuck in the monotony of eating them bland and baked day in and day out, though. You can shred cooked chicken breast with two forks and toss it in a vinegar-based/East Carolina style BBQ sauce for a brand new flavor without a ton of extra calories. Another option is tossing a couple chicken breasts in a Ziploc bag with balsamic vinegar and fresh

12
Why Slow Sex is Better

Just because a woman is wet, that doesn't mean she's near climax. A good rule of thumb: Take the amount of time you think she needs, and double it. If she's ready sooner, you'll know it. Synchronicity is overrated. We girls don't care when we have an orgasm—as long as we get one. The longer you stimulate us—and the slower you take things—the more likely that becomes.

13
5 Amazing Benefits of Probiotics Beyond Digestion

Even more: Probiotics do far more than ease tummy troubles. “Probiotics have been around for awhile but in the past five years, there’s been a lot more research on them,” says Kristina Secinaro, R.D., a research dietitian in the Center for Clinical Investigation at Brigham and Women’s Hospital in Boston, MA. “And while most people just thought of probiotics as beneficial for digestive health, your gut is connected to your entire body.”

14
Triple Threat: How to Train for a Triathlon

But first things first. Before training, you need to choose your distance and locate a race (find one at trifind.com ). If you’re already in very good shape, it may be tempting to dive right into an Olympic distance triathlon (0.93-mile swim, 25-mile bike, 6.2-mile run). However, “you can be physically fit, but if you can’t swim, it doesn’t matter,” cautions Cardona. “Always start with a sprint triathlon—half-mile swim, 19-mile bike, and 3.1-mile run—and gradually work your way up.”

15
Phil Heath's Routine for an Olympia-Winning Back

I focused on range of motion and on holding the weight at its contraction point. My reps were a little bit slower, taking momentum out of the equation—which was a huge part of my development leading up to the 2011 Olympia.

16
T NATION on Twitter

Don't avoid carbs. Instead, turn them into muscle instead of fat. 5 ways to do it: https://www.t-nation.com/diet-fat-loss/5-ways-to-turn-food-into-muscle-not-fat … pic.twitter.com/I66t0ydEse

17
Lift Doctor: Prescription for Bigger Calves

But don’t play the genetics card. Train your ass off and make calf work a priority in your workouts. If it is a weakness, try to make it a strength. Do them first before every training session. Calves respond to high volume training so shoot for 4-6 sets of 20 reps. Isometrics - where you hold the lockout for a count of 1-2 - and slow eccentrics - where you control the lowering of each rep for 3-5 seconds – are advanced and highly painful ways to make each set harder.

18
What's Actually in Your Protein Powder?

But do you really know what’s inside the massive plastic tub? Delve deep into the wrapper’s fine print and you’ll find a list of unpronounceable ingredients. Here’s a primer on what each does, and why it's used in that giant vat taking up space in your kitchen.

19
7 Popular Lifts You Can Live Without

“Just watch what everyone else does in the gym. If you do the opposite, you’ll get in great shape ,” he quipped. Some of his thoughts on certain staple lifts will likely surprise you. “There is a time and a place for all of the exercises I mention, but sometimes the risk just isn’t worth the reward, or the movement isn’t necessary."

20
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

21
T NATION on Twitter

Unless you're a competitive lifter, there's little reason to do 1 rep maxes. Here's why: https://www.t-nation.com/training/1-rep-max-is-dead … pic.twitter.com/vyUCIhqFDD

22
RSP Nutrition DyNO at Bodybuilding.com

DyNO is designed to be the most explosive pre-workout formula we have seen to date.

23
The 30 Best Abs Exercises of All Time

Regardless of where you fit on that spectrum, effectively training the core comes down to the three planes of motion: frontal, sagittal, and transerve. Hitting all three with different exercises in a circuit keeps your workout intensity high, maximizes your progress toward sculpted abs, and can even lead to greater fat loss.

24
How Often Should I Change Reps?

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise. Coincidence? I think not.

25
Men's Fitness 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

26
7-Foot, 440-Lb High School Football Player Dwarfs Competition

Imagine being a high school QB or running back and seeing a seven-foot, 440-pound defensive lineman coming after you at full speed. Well, that's exactly what the unfortunate opponents of Martin Luther King High School in Riverside, California, will be seeing when they square off against the school's varsity football team, where John Krahn plays on the defensive line.

27
Bench Press Seminar 5: Dead Bench

Before we delve into dead benches, it might be a good idea for you to ego at the door because it won’t do you much good here. In fact, your sense of pride will take a swift kick to the jewels if this is new to you because you will not be able to move as much weight on a dead bench as you do when benching regularly.

28
5 Novel Moves for Shredded Pecs

Alas, this is where most of us begin our journey to a more muscular build . Initially, it served every need of a growing boy – not only did you want to have the biggest bench on your football team in high school, but you also wanted a barrel chest to fill out your extra large t-shirt, and look good at the beach. And as time goes on, the traditional bench press, incline press, and cable crossovers make up the majority of physique athletes’ chest training. They ditch bodyweight based exercises and uni-lateral presses in favor of the heavier counterparts. There is a good reason for this. Heavy weights build muscle and strength.

29
Janet Layug - Bikini - 2015 Olympia

Janet Layug - Bikini - 2015 Olympia

30
Add 1" to Your Arms in a Day

In case you missed it the first time around, we dusted off this routine and updated it based on nearly a decade of more in-the-gym experimentation for even better gains. We can’t promise that you’ll see a full extra inch on your pipes, but if you follow our directions correctly, you should get close. In fact, if you gain anything less than half an inch, you’ll know you did something very wrong. Along with that guarantee we’ll give you another one: you will be sore. But within four days—after your bi’s and tri’s have had a chance to recover— your arms will swell to where you’ve never seen them before.

31
THE BEST WORKOUT PREP YOU CAN DO - Bodybuilding.com

Before we get to those drills, though, I have a few rules for mobility. First and foremost, if it hurts, don't do it. (And seeking out why it hurts is a good idea.) Second, if you can't perform a specific drill, seek out a regressed version of the movement. Third, if dedicated practice of the exercise doesn't lead you to your goals after six weeks, or the movement stops helping entirely, look for another movement.

32
Kai Greene 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

33
Men's Fitness 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
This Coach Kicked 120 Pounds And Inspired His Students! - Bodybuilding.com

As a 326-pound high school fitness coach, Josh Bravo's extra bulge was deflating his students' morale. In two years, he lost over 120 pounds and became an inspiration in the classroom!

35
Men's Fitness on Twitter

Make gains with supersets by working your muscles harder in less time: http://ow.ly/SFYkh  pic.twitter.com/JK6Oq8scgS

36
Men's Fitness 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

37
Mike Titan O'Hearn on Twitter

Does my freak off my lease T-shirt bring up my Jaw line ? #HeMan @officialfoml #WuperheroJawLine pic.twitter.com/kdkgiHMltq

38
Dorian Yates 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

39
Men's Fitness on Twitter

The Birchbox Man "Gym Box" packs every tool you need to look good after a workout: http://ow.ly/SFOs5  pic.twitter.com/9zubhJv4fw

40
Keep Your Chin Up

Starting in Week 3, you’ll add pull-ups. Make sure you’re doing them right, which is much more important than how many total reps you can complete, especially at the beginning, as you teach your body the mechanics. To start, hang freely from the bar, arms fully extended and feet crossed behind you, holding the handles just outside shoulder width. Contract your lats to raise your chin just over the bar — your elbows should begin pointed out to each side, and as you pull yourself up, they should come down to your flanks. Hold the peak-contracted position for a beat, then lower yourself to an elbows-straight (i.e., “dead hang”) position.

41
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

42
7 Keys To Lifelong Strength Gain

Now in his mid-40s, Stan Efferding knows how to beast the weights and look the part. Here are his top tips for extending your strongman prime.

43
Real Life Machoke on Twitter

After being on the "bcaas are just expensive koolaid"bandwagon, I have now added them back to my stack after hearing @BioLayne uses em lol

44
Men's Fitness 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

45
Jamie P 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

46
Layne Norton Supplements Launching October 2015!

We all know that supplements are designed to enhance your workouts, but Norton isn’t having any of those ridiculous “gain 10 lbs of muscle in a week” claims on his bottle. When asked what the basis of the line will be, Norton replied,

47
2015 Fall/Winter Fitness Gear Guide - Bodybuilding.com

We've gathered the best 2015 fall and winter necessities—and a few treats—to help you become your best self!

48
Men's Fitness 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

49
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

50
Healthy Recipes: 7 Delicious High-Protein Meals - Bodybuilding.com

There's more to life than chicken and rice, and decadent meals shouldn't just fall on a cheat day. Prep healthy food that tastes great with these delicious recipes!

51 5 ways to fight training pain
52 Biotest on Twitter
53 Entertainment Weekly on Twitter
54 Gym Jewellery
55 A Cut Above: Churrasco Steak
56 Men's Fitness on Twitter
57 Body Fortress Athlete Mike O’ Hearn talks about How he Got interested in Judo.
58 Men's Fitness on Twitter
59 Tim Belknap 1984 NABBA Mr Universe
60 Men's Fitness on Twitter
61 Men's Fitness on Twitter
62 2014 Mr. Olympia | Aaron Clark at Meet the Olympians
63 Game Changers 2015: Adam and Ryan Goldston
64 Cutandjacked.com on Twitter
65 Cutandjacked.com on Twitter
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