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7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

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The world records, the surgeries, the comebacks, the nights alone in motels, the tears, the blood, and everything in between needs to have a purpose. This is what I want to leave.

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10 Best Ways To Lose Weight Faster

By pairing two major exercises back-to-back like this—the squat and bench press, for example—you end up recruiting many more muscle fibers over a shorter period of time. You'll not only burn more calories during your workout, but you'll continue to burn more once it's over.

Tip: Rub This On For More Reps | T Nation

The scientists weren't sure how capsaicin affected the lifters like it did, but they had some ideas. They first thought it might have something to do with capsaicin's analgesic effect, thinking that if the exercise didn't hurt, it allowed the lifters to eke out a few more reps. Another theory was that capsaicin stimulated muscle fibers, or that maybe it stimulated the central nervous system.

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

The Cure for Puny Arms | T Nation

The best way to increase the thickness of the triceps is by growing the lateral head. Heavy press lockout variations are key here. The bench press, decline bench press, and overhead press are good choices for working the lockout position. Just set up the safety pins in the power rack so that you only have to press about 8-10 inches in the exercises. The lateral head responds best to heavy loading and these are the exercises that allow you to load the triceps with the most resistance.

The 10 best legs exercises for beginners

If you're desperately seeking thicker quads, stronger hamstrings, and more powerful glutes, consider these moves your blueprint—they'll help you safely and effectively build strength and mass, even if you've never lifted a weight in your life.

Tip: The Coffee That Enhances Performance | T Nation

Be aware, though, that non-Dutched cocoa doesn't mix well. You either have to add a little fat – ideally coconut oil – to help dissolve the cocoa, or go without the fat and just keep swishing it around in the cup before you take a sip.

Tip: Warm Up Fast and Kill It | T Nation

The mobilization will take place after we've already had the chance to increase core temperature via dynamic movement. The purpose of our mobilization isn't to put ourselves in pain. Quite the contrary. We're simply trying to prepare the primary muscle groups that will be directly involved with that day's upper-body workout.

The Strong Lifter's Guide to Healthy Knees | T Nation

Now it's time to fire up your buns. Hitting some muscle activation for the glutes is a must if you want to squat without aggravating your knees. Although there are plenty of glute exercises you can do, the ones below are easy and don't require much setup. There's no need to get anal about your reps and sets here. These are just activation drills to help you use your glutes on the bigger lifts. Go by feel, but don't go crazy on them and tire yourself out with 500 reps.

The 500 Workout | T Nation

Train for long enough and at some point you'll want to do something different. We all need an occasional break from the same old routine. It may be for just one day, or perhaps a week. Maybe you're on vacation or at a gym with limited equipment. Maybe you want to dedicate one day a week to unconventional training. If that sounds like you, you've got to try this.

Tip: How To Do a Handstand | T Nation

One of the most important things to know before kicking up away from the wall is how to fall. If you kick up too hard and freeze in a panic things are going to go tits-up real quick. The easiest way to bail is to "cartwheel" out of the movement. It never hurts to practice a couple cartwheels before you kick up and try to stick your handstand.

Tip: Do This Before Leg Day | T Nation

The goal of your warm-up should be to prepare you for your workout by priming the central nervous system and primary movers, as well as increasing core temperature. It's also possible to include mobility and correctives in your warm-up, and do it all in 15 minutes or less.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

Tip: Eat More Steak, Chicken Skin, and Bacon | T Nation

But according to a huge new study out of Canada, it's low-fat diets – even just diets low in saturated fat – that are more likely to kill us. The study had another surprise for traditional dietitians, too. It showed that high-carb diets tend to send us to earlier graves, too.

Tip: Eat Oatmeal Cookies, Build Muscle | T Nation

People are strange, especially bodybuilders and gym rats. Tell them to have some oatmeal with protein powder, a handful of nuts, and a little fruit for breakfast and they'll do it. After all, that's about the best breakfast you could eat if you like muscle.

14 prebiotic foods you should be eating

This one’s probably unfamiliar, unless you have an abuela with a culinary streak. Commonly known as Mexican yam bean or Mexican turnip, jícama is a root vegetable composed of about 80-90% water. It’s high in carbohydrates (in the form of dietary fiber), but what’s special about jícama is that its fiber is infused with oligofructose inulin, which has zero calories and doesn't metabolize in the body. The inulin balances your immunity, helps increase the absorption of calcium from other foods, and has a prebiotic role in the intestine by promoting “good” bacteria growth. Because it has a very low glycemic index, jícama is a great food for weight loss, too.

Tip: Take This to Increase Testosterone by 24% | T Nation

However, not many of us are willing to eat the amounts of food it would take to get us to a gram of magnesium (e.g., about 10 cups of seaweed). Secondly, there's no way of guaranteeing the exact amount of magnesium you'd be getting from these foods since many otherwise nutrient-rich foods are actually nutrient poor because of variabilities in soil and growing methods.

The best cold-weather fragrances of fall 2017

Your short-shorts and swim trunks are packed. The henleys and leather jackets are back in the rotation. So finish off your autumn style (and drive your lover wild) with these signature scents.

Tip: Track Your Results or You Won't Get Results | T Nation

Newbies and lifters who can't make gains anymore have something in common. Take a look.

White Potatoes vs. Sweet Potatoes for Bodybuilders

There actually is a spot in your diet for each, depending on when you eat them. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. In the content of a couple of key minerals, though, white potatoes are the winner. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles.

The 30-minute dumbbell workout program to build muscle

There's something intensely satisfying about lifting with barbells. After all, there's nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. But when push comes to press, dumbbells offer a lot more versatility. They don't need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncle's garage.

10 at-home workouts to build muscle in under 20 minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

The Art and Science of Dialing In Your Physique

But what does an early-1950s theory have to do with training? For starters, Maslow defined five levels of social need, starting with the base physiological need level, and progressing up with safety, belonging, esteem, and finishing at the top with self-actualization. Each level of the pyramid relies on the base built before it and takes a basic requirement, adds to it to include greater boundaries and obstacles, and then refines it before it reaches the pinnacle. Perhaps training for the perfect physique follows a similar path on your way to dialing up the complete package. There are some basic requirements. There are some basic needs. You have to build layer upon layer to reach the size and shape you want. And then you have to refine all of your hard work to reach the peak.

The Ultimate Stack

You can pile your supplements high and suck back everything and likely see some good results. In most cases, more is better, especially with protein, amino acids, creatine, and a few other choice ingredients. The ingredients selected here are chosen because of their ability to help fuel muscle growth, prevent too much muscle damage, and improve your rate of recovery. While stimulants play a big role for many lifters, the truth is that they do little to improve overall muscle quality, hence you will notice that I am not advocating stimulants in your pre-workout matrix. Certainly each of you may have your fix, your vice, or an ingredient you cannot live without, and I am all for that. Placebo or not—and I am not suggesting ingredients that don’t appear here only provide a placebo effect—if you like it, take it, and don’t let anyone tell you otherwise. While I have read the research and understand the physiological interactions, I, too, like some ingredients that have not seen the acclaimed fame of others through research.

When To Add Gear For Geared Powerlifting |

When To Add Gear For Geared Powerlifting |

10 Fat-Torching Tips For A Shredded Physique

Think of your metabolism as a fire, if you don’t keep adding fuel to it, it burns slower and eventually dies out. Likewise, the fire can only handle so much fuel at one time, and is easily overwhelmed by a huge log. Instead, adding reasonable portions of fuel at regular intervals encourages the fire to burn faster and hotter. The same is true with out metabolism: keep supplying it with healthy food and it speeds up; deny it food and it goes into starvation mode, creating fat stores for later usage.

Juliana Malacarne: She's Got Legs

“The squat is the very best exercise for building your legs and butt. I wouldn’t feel like I had a complete leg workout if I didn’t squat.” They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date. “People think you have to train heavy to develop your muscles, but the amount of weight you use has to be just right. It can’t be too heavy, and it can’t be too light that you’re not working hard enough.

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Petr Šebesta on Twitter

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Tip: Use This to Safely Elevate Testosterone | T Nation

Another study, conducted in South Africa about the same time as the one above, found that Eurycoma, unlike steroids, doesn't shrink the testicles or enlarge the prostate. The researchers discovered this by either giving rats low but still huge, off-the-scale doses of Eurycoma longifolia, or doses of Eurycoma that were larger still (the human equivalent of up to 12 to 16 grams per day).

AN IRON WILL & Why We Must Fight Comfort • Zach Even-Esh

I passed by a gym last week and through the windows, I saw EVERYONE with their head down on their phones. That's VERY different from head down and doing work. The purity of the gym is destroyed because of the non stop videos and photos.

Tip: Pre-Activation Drills for Strong Glutes | T Nation

It's not that one is actually harder, but it's harder for many people to recruit the glutes when doing them. Stick with the "easier" movement until you can really get your glutes firing. For each exercise, the number of reps will be low, just enough to wake things up. Just really emphasize the glute squeeze at the top of each movement.

Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

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.

Motivation Found in the Gains of Others

The older of the two, soon to be 46, is a powerlifter from back in the day. He was a 750-pound deadlifter. Now, after a heart attack last year, is back up to 675, very soon to be 700. After only a month of squatting, he is well over 500 pounds. He hurt his knee squatting years ago and is now back at it. He has been in powerlifting much longer than I and knows what he is doing. Nevertheless, I am able to help with his cues and critique his lifts. His gains are outstanding. I have every confidence that he will total 1850 pounds before this year ends, and a 2000-pound total is not an unreasonable long-term goal. With those numbers, I believe he could compete anywhere, in any federation, and do quite well. He competes rawer (if that is a word) than anyone I’ve ever seen — no belt, no knee wraps, no knee sleeves, no wrist wraps . Nothing! When he walks in the gym, he’s ready.

Arnold Schwarzenegger Starring in New ‘Terminator’ Film from James Cameron

"We’re starting a search for an 18-something woman to be the new centerpiece of the new story," Cameron said. "We still fold time. We will have characters from the future and the present. There will be mostly new characters, but we'll have Arnold and Linda’s characters to anchor it."

10-Minute Blast for Powerful Triceps

Because of the weight loads used, failure is inevitable – and that’s a good thing. Even if you’re able to muscle through 15 reps on your first work segment, you will find that failure comes sooner and sooner on each subsequent set – that’s okay. Take a breath and get right back into it, have a training partner help you through a few forced reps, or continue on using partial reps. The point is to continue moving throughout the set. If none of the aforementioned methods work, try lightening the load next time.

The 30 best abs exercises of all time

Hold a medicine ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him/her instead.

Today's Workout

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7 Mass Building Tips for Beginners

My pre-/intra-workout drink is a cooler full of ice water, carbs, BCAAs (20 g), creatine (10 g) and a mineral/electrolyte tablet (Nuun tablet). My post-workout drink when I was competing was whey isolate and carb powder but now it's just a large shaker of chocolate milk, which serves about the same purpose. I always have some quick post-workout nutrition and then eat an hour after I train. I'll also admit to being on the bandwagon for a few other supplements that I've convinced myself will benefit my long term health so I take 4,000 mg vitamin D3, 300 mg CoQ10 and 2,000mg of Omega 3s daily. I also used to take ZMA before bed when I was competing. That's about the extent of what I'm willing to admit I spend my money on, although I often question the value of the investment because when I miss a week or two of any of the above, I don't notice any difference in performance. But if I miss a meal or two or have a short night’s sleep, then I immediately feel it in my workouts. Bottom line: supplements will never replace food.

2017 Olympia Expo Booth: Phil Heath

FLEX Fun with the Fans at the 2017 Olympia Expo!

Built for Bad - The Best Workout Ever Created

Hello all. First I want to say big “Thank you” Coach, for posting this article. Just so you get the idea I will share some prehistory of my existence. I was promising high school greco-roman wrestler back in the days and it was all fun and games until I had a coach to tell me what to do and how to train. But as with everybody life hit me like a freight train and here I am working night shifts (12hrs), not getting enough sleep, food and etc. I was skeptical at first glance but decided to give this one a go. I stuck to the plan like it was the Bible, and yet had to change it a bit- instead of dead-squat I did conventional (clean-grip) deadlift and instead of pull-downs I did pull-ups (chin-ups on 2nd and 4th workouts). I am currently 6 weeks in and my progress so far is : +40kgs on deadlift, +20kgs on bench, +15kgs OHP and get ready for it- +25kgs on pull-ups. I want to say I am not a big puller and prefer the pushing activities, but last time I deadlifted as much was in high school and with straps. On the visual side there are definitely changes. So my opinion is - everyone who hasn’t yet tried it- give it a go and be amazed And naturally I have some questions too 1)- I am starting to hit walls here and there- Is it ok to take maybe deload week, and start again for another 6 weeks? 2)- Should I lower the weights and maybe double the reps to reserve the intensity ? 3)- If not- what program would you recommend me- 6 weeks to superhero or something else? 4) Do you have any cues on how to increase the grip strength on the pulling movements because that is the limiting factor- I have maybe 10kgs in reserve but my grip goes haywire and can’t max out with proper technique.

2017 Olympia Pump Up Room: Classic Physique

Get up close and personal with the athletes of the Classic Physique division!

Trainer Q&A: Should I be sore after every workout?

While soreness is an indicator of a hard workout, it’s not necessarily the best indicator of a good workout. After implementing a new workout routine or program, it’s common to be sore for the first few workouts, but the soreness shouldn’t linger more than a few days. Soreness is your body’s way of saying that it needs recovery before the next session. It’s not necessary to be sore after every workout to experience results. Consistently leaving your body in a sore wreck is a perfect way to eventually end up over-trained.

The 20-minute full-body HIIT workout to burn fat

This one combines side shuffles with medicine ball slams for a multi-dimensional plyometric move. Grab a slam ball or soft medicine ball in both hands. Take a shuffle step to one side, then raise the ball overhead, bending your knees and bracing your core as you slam the ball into the floor in front of you. Quickly scoop the ball up, and repeat, shuffle-stepping to the other side. Repeat for time.

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Top 5 rookie runner mistakes

We have all seen "ugly" runners—the runners who look like they are up on their toes or marching in a band. I will be the first to tell you: do not worry about how you look when running. Just get out and run. There is a lot of emphasis put on "proper form." Especially as a beginner, the last thing you want to do is change your form and move your body in a way that is unnatural. Just get out and run. Do what feels good for you .

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Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

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Turns out @WWE Superstar @JohnCena is one of the fittest athletes of 2017. Are you that surprised?

7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

Carb Loading 101

Let's summarize some contest-prep guidelines for calories, protein, carbs, and fat : Total calories should not be reduced below that which produces one to two pounds of weight loss per week. Six weeks or so out from contest day, you’ll want to reduce weight loss to one pound per week to save muscle. Protein should range between 1–1½ grams per pound of body weight. Carbohydrates should stay as high as possible while keeping protein in the ideal range and still allowing one to two pounds of weight loss per week. Resist the temptation to cut carbs too low. Fat can make up the rest and should fall between 15–20% of total calories. If this is your first contest, give yourself a week for every two pounds you think you’ll need to lose.

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