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Ashley Horner's Full-Body Rest-less Workout! -

When life just won't spare you an hour to go to the gym, this supercharged, Tabata-based, full-body workout will leave you gassed in less than 20 minutes!

The 10 Most Impressive Feats of Strength

These men shatter records through sheer determination.

Cardio Quads: The Most Effective Two-Exercise Leg Workout! -

Want to build bigger wheels and blast fat at the same time? This two-exercise workout will leave your legs quivering for days!

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"How do you build muscle? Stimulate, feed, rest, and repeat." - Paul Carter …

Sagittarius Horoscope for Tuesday, September 29, 2015

Wednesday, September 30, 2015 - It is all too easy to slip into your inner world now without informing anyone of your whereabouts. But even if you don't say anything, someone might still notice your emotional detachment. Be careful about withdrawing too far because you could inadvertently precipitate the melodrama you're trying to avoid. Stopping long enough to consider the feelings of everyone else is the first step to opening up the lines of communication.

8 Great Muscle-Shaping Movements

So before you take the easy way out and blame faulty genetics for your disproportionate physique, make sure you are doing everything possible training-wise to address the problem. In other words, the genetics might be there, but many are simply failing to actualize the full potential of each individual muscle group.

H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

60 Day Revolution: The Workout Plan

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

Straight Up Triceps for Bigger Arms

Trouble filling out your T-shirts? Add some beef to your arms with this punishing triceps routine.

6 Ways to Lose Your Beer Belly

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

Tom Platz: 23 Reps @ ~ 525lb / 238kg Squat

Tom Platz 23 rep squat extravaganza during a competition with Fred Hatfield (Dr. Squat) at FIBO in Germany around 1993 - At which time Fred Hatfield may have been 51 years of age - awesome retention of fitness and drive. One source says: "The Golden Eagle (Tom Platz) got beat soundly (600 to 840) in maximum weight lifted. Both men weighed in at 198 pounds." "On the flip side, when it came time for the reps contest, Dr.Squat got his butt whipped. The Golden Eagle performed 23 reps with 525 pounds to Dr.Squat's 11 reps." And the exact numbers may never be known - except for the 23 reps seen here. When these videos first appeared many years back, 500lb was always quoted. But now the range varies dependant upon source e.g. 505lb, 525lb, 539lb, even 590lb. Similarly where the opening quote says: (1) Tom Platz went down 600lb to Fred Hatfields 840lb max squat. It has been stated elsewhere that it was in fact 765lb to 855lb. (2) Where it states Fred Hatfield stopped at 11 reps in the lighter squats, the number discussed reaches 13. Tom Platz began his competitive bodybuilding career in the 1973 Mr.

20 Minutes to Hard 'Core' Abs

It’s easy to knock out a few crunches or situps at the end of a workout and believe you’ve worked your core. Wrong! Effective ab work should never be an afterthought. To avoid that, plan your core work on days in between regular lifting. You’ll get better results—an even more shredded torso and core. To avoid over-training, we’ve limited the workouts to three exercises per session. That’s plenty. The moves will challenge your balance and stability and require only 20 minutes.

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6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

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10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

6 UFC Full-Body Workouts For Strength, Endurance and Fat Loss

Directions : Stand with your feet half a foot apart. Quickly, bend at your knees drop your hands down to the floor. At the same time, kick your legs out behind you. With your body in a straight line, do a push up. Quickly bring your feet back in, bring your arms behind you, and jump forward as far as you can, propelling your arms to help drive your body forward. Land on both feet and assume the initial stance. 

Tabata Training, Fat Loss, and the Intensity Effect

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.

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Do You Really Need to Eat Chicken and Broccoli?

These experts are still stuck in a “clean eating” mindset. Where the idea of good foods versus bad foods dominates the conversation. This was one of the initial flaws with Paleo-type diet plans. It’s not that Paleo is bad; but rather the concept that you can eat as many caveman treats as you want and never become fat.

The MEN’S FITNESS Miami City Challenge Obstacle Race Training Guide

Instead of training by breaking workouts into separate strength and cardio days, think of obstacle training in terms of integrated workouts that also provide some obstacle-specific training. That way you’ll be prepared to fly through the The MEN’S FITNESS Miami City Challenge Obstacle Race. We’ll take a look first at some typical obstacles and how to train for them and then see how they fit together for four weekly workouts that include two gym sessions and two outdoor options.  

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Are you a fit lifter? Here are 10 things you should be able to do: …

Peanut Butter Banana Protein Overnight Oats

The fiber in the oats and the healthy fats in the chia seed and peanut butter will keep you fuller for longer because fiber and fat slow down digestion (this is a good thing). The yogurt adds a creamy thickness that gives a slight tart twist to the sweet banana and the salty peanut butter combination. This is where your taste buds will thank you.

Cellucor COR-Performance Whey at

COR-Performance Whey sets the bar high for protein. Cellucor’s team of flavor experts is passionate about delivering the best-tasting protein money can buy. With a full line of dessert-inspired flavors, you’ll have no problem satisfying your taste buds.

Bodies at Rest

conditions (high-hormone spike and no-hormone spike) and their effects on post-work-out muscle protein synthesis. In the low-hormone spike condition, test subjects did 4 sets of 10 reps doing one-arm cable preacher curls with about 60–120 seconds rest between sets. In the high-hormone condition, test subjects did the same single-arm exercise but with the opposite arm, followed immediately by 5 sets of 10 reps of leg presses at ∼90% of 10 reps max (RM) and 3 sets of 12 reps of leg extension/leg curl supersets (1 set of each back-to-back) using the same rest periods to trigger a good spike in anabolic hormones. Both groups drank 25 grams of whey protein immediately following the workout. Cutting right to the chase, there was no difference at all between groups.

Marathon Training: 3 Ways to Never Bonk Again

During the 2005 New York City Marathon , Benjamin Rapoport crashed hard—his legs were racked with pain and his stomach was a mess of cramps. His muscles had run out of fuel—glycogen—and were now burning fat alone. Technically speaking, he bonked. It’s a predictable phase of long-distance running. (In fact, even pro endurance athletes crash sometimes.) “You start to slip,” he says, “and then you’re gone.” Rapoport, who has a Ph.D. in electrical engineering from MIT and an M.D. from Harvard, decided to study the phenomenon and made a few surprising discoveries. “No one had developed a mathematical way of determining—based on an individual’s biometric characteristics—how to optimize performance with respect to pacing and carb loading,” he says. So Rapoport created an online endurance calculator for doing just that. By entering things like age, weight, and resting heart rate, anyone can have access to these numbers. But Rapoport’s discoveries also offer a new way to approach endurance training in general. These are his tips for finishing strong.

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Zach Even-Esh: Strongcast by Zach Even-Esh on iTunes

We are unable to find iTunes on your computer. To download and subscribe to Zach Even-Esh: Strongcast by Zach Even-Esh, get iTunes now.

The Carb-Rotating Diet for Bodybuilders

Instead of having a daily plan, it’s crucial to understand how many carbs you should consume each day of the week, because your diet varies significantly from day to day. Good sources of slow-burning carbs are yams, brown rice, oatmeal, and whole-grain breads. Fast-burning carbs come from sugar, honey, and low-fat processed breads. You can even consume desserts such as angel-food cake on some days so long as they are extremely low in fats. The following plan is based on a bodybuilder who typically eats about 300 grams of carbs per day for of-season bodyweight maintenance. You may need to adjust these numbers up or down depending on your body weight, metabolic rate, and typical carbs/calorie intake when you’re not dieting.

2015 Fall/Winter Fitness Gear Guide -

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

Stop Ignoring Fiber

We now know that eating fiber has profound positive effects on the body. The effects include: loss of fat in favor of muscle, weight loss as a result of reduced fat absorption, reduction of cholesterol leading to better heart health, and reduction of post-meal blood glucose level which will help prevent the onset of diabetes. Prior to the 1970s, we didn’t know all of this. The indigestible portion of food derived from plants was called “roughage.” No one realized it offered any tangible physiological advantages until researchers from Great Britain and South Africa published studies indicating that populations from underdeveloped countries, which consumed higher amounts of fibers than did those populations on “western diets,” had less chronic diseases, and had better body composition than did their western counterparts. Today, the WHO recommends consuming 20 to 38 grams of fiber per day depending on age, gender, and activity level. But what does this mean for people looking to build muscle and put on size? Why has fiber become an essential component in foods and nutritional supplemen

You Can't Fake STRONG • Zach Even-Esh

To see the men and women of all ages traveling from all around the world to better themselves at a USC Cert just fires me UP to no end! I know the stress and pressure that come with traveling, leaving family, organizing extra and rather than let it stress me in a negative manner, I use it to INSPIRE me to live an AWESOME life.

Game Changers 2015: Lin-Manuel Miranda

It might come as a surprise that Barack Obama was so moved by Lin-Manuel Miranda’s latest Broadway show that he gave it a standing ovation. But it shouldn’t: After all, its subject, Alexander Hamilton, was always known to have the president’s ear.

Arnold Schwarzenegger's Vacuum Pose

These days, it seems almost nobody does the vacuum anymore. Shawn Ray used to vacuumup  when hitting his front double-biceps pose. More recently, Richard Jones has done the same. But that's about it. Why has a posing technique that was once practically mandatory within bodybuilding now such a rarity? I suppose that with the increased bodyweights of competitors come bigger midsections and, as a result, less ability to suck up into a vacuum.

Jose Raymond - 212 Bodybuilding - 2015 Olympia

Jose Raymond - 212 Bodybuilding - 2015 Olympia

Sadik Hadzovic - Men's Physique - 2015 Olympia

Sadik Hadzovic - Men's Physique - 2015 Olympia

The 5-Minute Full-Body Blast

Warm up with high knees, a deceptively difficult cardio blast made even more challenging by the fact that the rest periods regress with each set. Then it’s on to two circuits that alternate training for the upper and lower body, allowing one area to recover while the other works. Finally, you’ll finish with burpees—possibly the most exhausting body-weight exercise—then jumping jacks, which is your cooldown . Perform the exercises for time rather than reps—this ensures that you can adjust the pace to your own fitness level. (For example, if you can’t do many pushups, we won’t ask you to do, say, 10. Just do as many as you can in 20 seconds.) Try to keep track of how many reps you get on each move so you can track your progress. 

Blast Fat With Burpees

Find an area of open floor space and begin in a standing position. A standard burpee is comprised of six distinct parts performed in sequence: 1) Squat all the way down until your hands are flat on the floor about shoulder-width apart and in front of your feet, 2) drive your feet behind you to arrive at the top of a push-up position, 3) perform one push-up, 4) bend your knees and “jump” your feet forward underneath you, 5) stand back up to the start position, and 6) go immediately into a vertical jump with your hands overhead before landing softly back on the floor. That’s one rep. It's worth noting that the push-up and vertical jump are sometimes considered optional steps, particularly for beginners because of how much intensity they add to the overall movement.

Deadlifting Safely

Instead, I do another favorite exercise: rack deadlifts. To perform rack deadlifts, set the safety bars in a power rack just below knee height. With your back straight, pull the weight until you’re in a standing position with your hips in line with your shoulders. Then carefully lower to the start position, bringing the weight to a dead stop. Don’t throw the weight down and bounce back up—if you’re doing that, you’re taking the tension off the back muscles.

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. @WWE 's 'Total Diva' season 4 finale is tonight.

Through the Lens of Charles Lowthian: 2015 Olympia Part 1

Through the Lens of Charles Lowthian: 2015 Olympia Part 1

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How can you take your party-throwing skills up a notch? The Internet, of course:

40 Bryce Lewis on Periscope: "Deadlifts and front squats"

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The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “ gun-show ” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle , most are making vital mistakes preventing this very goal from manifesting.

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One popular recovery method might actually be hurting your muscle gains:

Carpal Bummer: Guard Your Wrists from Pain

pushing too much from the base of the palm (closer to the wrist) can lead to nerve irritation . Use of extraordinarily tight wrist wraps or lifting straps can also lead to carpal tunnel compression and subsequent CTS. Forceful flexion of the wrists during lifting movements can cause shooting pains or “zings” from compression of the nerve, hinting toward improper form.


Two of the most popular types of good mornings are seated and standing. When first learning the exercise, it’s often best to perform it from a seated position and focus on pivoting at the hip and not rounding the lower back. Although performing rounded-back good morning with light weights is often used to strengthen the posterior chain muscles, this should be considered an advanced exercise that may not be appropriate for some individuals. Also, the good morning should never be performed by holding the barbell on the front of your shoulders because it’s easy to drop the barbell on your thighs; this variation also places tremendous stress on the rhomboids and rotator cuff muscles.

Military Buildup: One-Spot Workout

Perform the exercises as a circuit, resting 60 seconds between moves. Complete as many reps as you can in 30 seconds and aim to crank out more reps each time you repeat the workout. Rest if you have to, but make sure the respite is as brief as possible. Perform 5–8 circuits. For the push-ups, change your hand position each round.

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Deadlift MADNESS at USC Cert + Learn 2 Lift - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video & FREAK Strength Training Course ===== Deadlift MADNESS at USC Cert + Learn 2 Lift with Travis Mash and the wrecking crew of new Underground Strength Coaches. USC Cert was held at The Manasquan Underground Strength Gym ======================== TRAINING COURSES: Join my Online Team & Coaching Program: Or Directly Train with Me: Access to my Membership Site: https://www.undergroundstrengthcoach.... ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - Strength Coach Business Tips - ============================= TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: in Edison & Manasquan, NJ http://ManasquanGym.

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The (New) Pyramid Scheme

If you’ve been going to the gym for a while, it’s a good bet that you’ve used pyramid training without even realizing it. In a traditional pyramid, you begin with a lighter weight and higher reps, and with each set you add weight as you decrease reps. But here’s the thing: Traditional pyramids are technically pre-exhausting. Starting with lighter weights and building up from there depletes your energy stores so by the time you’re ready to perform your heaviest set(s), your energy is sapped and the lactic acid buildup in your muscles interferes with your strength capacity.

51 Fighter Diet Style Salad Nicoise
52 Bottom-Up Bench Press from Pins
53 Derek Poundstone on Periscope: "Hiking with Jordyn"
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Defranco Insider Juggernaut Training Systems on Instagram: “#Repost @marisainda ・・・ Weighted pull-ups with the 45lb plate and Struggle was real on that 4th rep😤 Still waiting for the day the 45lb…” Zach Even - Esh on Instagram: “325 EZ #SQUAT at 150 bodyweight. #UndergroundStrengthGym #Manasquan #Edison #OutWorkEveryone #Discipline #Livethecode365” Flex Lewis™ on Instagram: “Camaraderie is a word lost in a sports. A moment caught between me and @theebostonmass doing what we love. #212Respect” Mike O'Hearn on Instagram: “Round 2 for today is chest and still going to get 2 hours of cardio in. 3 days no food and lifting heavy as fu*k! Now I'm down to 246lbs.…” Fitness Motivation on Instagram: “"The titan" @mikeohearn VS "The engineer" @tavicastro At the legendary Gold's gym "the mecca" #work #photo #video #animation #design…” Stryker on Instagram: “Morning kisses after Leg day #stayStrongElvis #mustlovedogs” Phil Heath on Instagram: “#Repost @sanchovanryan ・・・ It was a pleasure seeing our friend @PhilHeath massacre the competition to collect his 5th #MROlympia win! Stay…” [View All Videos]
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