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Steve Goggins Training Camp --September 26, 2015

Saturday 9.26.2015 - London, Ohio  Elitefts s4 Warehouse Gym 10:00am - 5:00pm Spend the Day with Hall of Fame Powerlifter Steve Goggins. Attendence will be limited to under 20 people. You will spend the day in the gym with Steve in a non structured environment allowing you to learn every...

Flex Lewis Trains Chest & Shoulders 5 Weeks From 2015 Olympia

How To Overhead Press: A Beginner's Guide -

The overhead press is a fantastic strength-and-muscle builder for the entire upper body and core. Learn how to tackle this compound lift safely and effectively!

Mashed Up Meathead Training Week - Aug 24 - Sept7

Mashed Up Meathead Training Week - Aug 24 - Sept7

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Aran Hayashi 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

Sagittarius Horoscope for Tuesday, September 8, 2015

Tuesday, September 8, 2015 - Your current creativity is a sight to behold because it appears as if you are freely living your dreams. You Archers have sprouted wings and are riding high on the planetary thermals as inventive Uranus trines energetic Mars in your 9th House of Distant Horizons. However, unbeknownst to others, your emotions are anchored to a stable point on the ground, blessing you with the ability to soar without losing touch with reality. Balancing between reckless abandon and cautious responsibility empowers you to reach further into the future than ever before. Fly, baby, fly!

Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

Arnold Schwarzenegger: Dead on Target

Want to add mass to your upper and lower body? One move can do both.

60 Day Revolution

For example, it’s not necessary for everyone to barbell bench-press, but for overall development, it is necessary to do a horizontal press of some kind. Once you see the categories that need to be filled in and how to undulate intensity, you’ll learn to program for the long-term. As the old saying goes, “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for life.” We aimed to set you on your own self-sustaining path with an effective training and nutrition program—including motivation from top experts to keep you pushing. And yes, you’ll get positively jacked in just 60 days.

Study: How Much Protein Do You Need?

What's more: It's not just about how much you get in a day; timing is important too. Spreading out your protein intake during the day allows for muscle synthesis to continue over a 24-hour cycle, so your body never stops maintaining its muscles. That means no more bagel-and-cream-cheese breakfasts, no matter how much chicken you plan to scarf at dinner. (And if you're like the average American guy, dinner is where you get the biggest dose of protein, according to a chart in the study.)

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

Best Moves for Building Big, Nasty Traps

Take a look at any accomplished Olympic lifter and you will see the effect the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

6 Reasons Why You Had a Crappy Workout

In order to manifest continuous progress in muscle size and strength we must make sure to not only hit the gym consistently, but to also “kill it” at every workout! But for many of us, this does not always occur. Sure, it is fine to have an off day every once in a while, but if it begins to happen too often, then it is time to take a closer look at why. Lucky for you, I have been in this game for almost 30 years and have some experience with this pesky little problem.

From Russia With Glove: Putin Posts Terrible Workout Video

"His cable crossover form is crap," Tuthill says. "[That's] weird because it's such an easy exercise. His reps are fast and bouncy. That exercise is all about getting a good contraction, and it doesn't look like he's getting any. Meanwhile, the prime minister [Medvedev] is doing some legit pullups. It's telling that we only see Putin doing lat pulldowns. Whenever two guys are working back and it's time for pullups, the weaker guy always opts for pulldowns."

Taking the Confusion Out of Muscle Confusion

Because of differences in stability, oftentimes the muscle is exposed to a higher load on  some exercises than others.

9 Sex Positions That'll Get Her Off Every Time

With these mind-blowing, orgasm-inducing techniques, she’ll never need to fake it again.

Creactor – Creatine Comes Clean

Creactor features a 1:1 ratio of creatine hydrochloride and free-acid creatine. Each serving of Creactor has 1500 milligrams from the two forms of creatine, and it has twice the amount of creatine of the leading competitor. With Creactor, you’ll have a daily dose of creatine — two servings in a day — and you can easily mix it with your favorite protein shake or BCAA drink. As mentioned before, Creactor is composed of 100 percent pure creatine HCL and free-acid creatine — containing zero carb fillers, carbs, or impurities.

The Complete Guide for Building a Bigger Back

In this series, we rounded up and broke down some of the best movements for back training. As far as bodybuilding and size development go, it doesn't get much better than this. Some of the exercises in this group may not have been what you expected, and the ones you did expect can still be refreshed. Learn to train and program these movements the right way, and your back development will reach the next level in no time.

My Six Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.

T NATION on Twitter

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12 Healthy Fast Food Lunches

Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat!

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13 top songs to get you going at the gym

The heavy-metal lover made the long walk to the Octagon as "The Immortal" rained down from the speakers of the American Airlines Arena in Dallas, Texas. Jamey Jasta, the lead singer of Hatebreed, wrote the song -- with a little help from Brown -- after the two met at a concert.

Change Up Your Reps and Sets to Get Bull Strong

The second part of getting stronger is resting enough to properly recover . You’re in the gym only three days a week with this program, so some gym rats get antsy and think it’s not enough. Get that out of your head. For the entire four weeks, you’ll be lifting at 80– 100% of your one-rep max (1RM) for most lifts. This is incredibly taxing on your central nervous system, so unless you get sufcient rest, you’ll burn out early and miss your time to peak. Train smarter and get stronger.

Things For Guys 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

Sculpt Broad Shoulders With Just Your Body Weight

With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.

10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

T NATION on Twitter

Download this free diet ebook: … Note: It's only for those dead serious about losing fat.

RSP Nutrition WHEY at

As with every RSP product, you can rest assured that what’s on the label is in the bottle. No amino spiking or playing games with any dosages. With RSP, you’ll get completely safe and effective products at great price in every encounter. Thanks for being a part of Team RSP. Live Inspired.

Texas-Style Chili

When you mix dried chiles with hot water, flavor molecules get pulled from the peppers and infuse the brothy dish. It’s a process known as solvation.

When it Pays to Lie

Men who win multiple Mr. Olympia titles often make a lift their own. For Dorian Yates, it was underhand barbell rows. With his parking-lot lunges, Ronnie Coleman has turned an activity previously associated with aerobicizing into a supreme test of strength and endurance. Arnold actually popularized more than one lift, including the press named after him, but lying side laterals is the only one to fall into obscurity, and for no reason other than indolence. You don’t need a parking lot or a barbell loaded with plates. You can do them in most gyms, even most home gyms. What’s more, they stress side deltoids in a manner no other lift can. It’s time to resurrect the lying side lateral.

Armed For Battle

“It’s weird to think that,” says McGrath, “because I’m just a normal dude who likes to train. I think a big part of what drew people was the story that went along with each photo. People related to the stuff I wrote, whether it was having problems with a woman, having no money, or being injured.” Everyone’s had those kind of problems, but most guys don’t talk about them. The average bodybuilding video or advertisement depicts a top pro busting his butt in the gym, then cruising around for 24-year-olds in some luxury ride. “There was a time I was poor,” McGrath recalls. “I’ve worked out having to wear the same clothes for days in a row. I remember getting ready for a show, and I had to drink protein powder all day long because I couldn’t afford food. Maybe people read about that, see the images, and think, ‘Hey, he did it, why can’t I?’ ”

The Bodyweight Workout That Builds Strong Legs

Leg training is often associated with heavy barbell squats and leg presses stacked the brim with plates. Yes, that’s one way to train legs, but there's another way to work your lower body that’s sure to transfer into athleticism: bodyweight exercises.

3 Better-for-You Breakfast Recipes

There are easy ways to shave calories from traditional heavyweights, like pancakes and muffins, while still enjoying a decent serving size. The trick: move in whole grains and plenty of fruits and vegetables. Check out these three breakfast recipes from Men's Fitness blogger Molly Morgan, whose latest book, Skinny-Size It , drops this week.

The Vacation Workout

Take some time out of your morning to do some of these bodyweight exercises (or do them all back-to-back as part of a full routine.) That way you won't completely derail your physique—even if you enjoy the occasional beer and get a little too gluttonous at the hotel's buffet.

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Stretch Your Way to Muscle Gain

Stretching helps circulate blood and oxygen to the joints, keeping them supple and healthy. The blood itself carries nutrients and vitamins to muscles so they can heal and rebuild. Stretching also flushes the body of toxins and lactic acid that create trigger points (knots) that bind muscle fibers together, preventing the muscle from functioning at its maximum potential. And if you don't have sufficient flexibility in your back, hips and glutes, you might resort to poor form, compensating elsewhere for that inadequacy, which can lead to injury.

The Get Lean for Life Diet

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all—it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat—or undereat, which can slow your metabolism.  You must estimate your portion sizes, which you can do with a wave of your hand. A three ounce serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein .

How Fall Allergies Will Affect Your Workout

Nasal allergies affect an estimated 50 million people in the United States, according to the American College of Allergy, Asthma, & Immunology. Typically, you associate spring as the season that gets your sinuses and allergies all in a tizzy, but fall brings its own set of problems—especially when it comes to hindering your workout. In the pages that follow,  Clifford Bassett , M.D., an allergist and immunologist at the Allergy & Asthma Care of New York, lays out some basics to help you determine what's causing your allergies, how they're going to affect your workout (indoors and out), and what to do about it.

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Add Inches To Your Biceps with 21s

1st 7 Reps : For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

Things For Guys on Twitter

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5 Training Lessons to Break Your Rut

Trainers get too caught up in the actual movement and the perfect technique. What this does is take out the actual brain and muscle connection. There is a big difference between lifting the weight up from start to finish and letting your muscle actually drive the weight up by using the optimal bio-mechanical line and contracting it intentionally at the same time, thus, utilizing the mind-muscle connection .

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.


Warnings: Do not use more than 4 total servings per day. BCAA ENERGY contains caffeine and beta alanine. Beta Alanine can create a temporary tingling feeling on your skin. This is normal and diminishes with continued use. This product is only intended for use by healthy adults over the age of 18. Do not exceed recommended serving amounts or daily intake. Do not use this product if you are pregnant, contemplating pregnancy or nursing, if you have any pre-existing medical condition, or if you are taking any prescription or OTC medications. Discontinue use two weeks prior to surgery. This product contains caffeine. Do not use if you are caffeine sensitive. Keep out of reach of children.

10 Healthy Ways To Cook Cauliflower

Looking to cut back on your meat intake and load up on more veggies? ( Eating Less Red Meat Can Save Your Life - And the Planet .) You don't have to sacrifice the flavor and texture of the good stuff. Cauliflower, a member of the cabbage family, is sturdy enough to replace meat, yet tender enough to make rice and use in salads.   What's more, the cruciferous vegetable also contains hefty doses of vitamins C, K, and B6, folate, and fiber. It also provides a healthy dose of cancer-protecting antioxidants. 

15 Signs You're A Serious Lifter -

If you can check off more than five of these telltale signs that lifting is integral to your way of living, then you've officially crossed over into "serious lifter" country. The iron life is the only life for you. Be careful, though: Once you're here, there's no going back!

3 Tips for Nailing the Front Squat

Next, foam roll your lats and thoracic region to assist in holding the weight at shoulder height. Having good ankle mobility and calf flexibility will help you attain your thighs being parallel to the floor. If this gives you a hassle and you find yourself slightly elevating the heels, lower weight and make it a point to increase your mobility so your heels stay put with heavier weight. 

Shredded Abs Without Ab Exercises

If your abs are nonexistent, but your diet is in order, the problem may be that you’re performing too many isolation exercises or relying too much on machines. If your body is always supported and locked into one position, your core doesn’t have to stabilize it. Try doing standing exercises and concentrate on classic strength-building moves like squats, dead-lifts, overhead presses, and bent-over rows. Your core is engaged in all these lifts to protect your spine, so you’re getting ab work while training other muscles—and you won’t get bored as with sit-ups.

12 Better-For-You Opening Day Recipes

From better-for-you wings, to healthy twists on classics like chips and guacamole, we bring you 12 healthy and delicious alternatives for your slate of opening day appetizers and entrees.

Sky Atlantic on Twitter

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Complete Program Design

There has been one guy that has stood above the rest for me and that is Robert Dos Remedios (“Coach Dos”). Coach Dos might have had one of the most difficult jobs in strength and conditioning and you would never know it by his results. He was at a College of the Canyons for nearly 2 decades, which is a 2 year college. He was able to get results with athletes in 2 years that most don’t in 4 years. Because of this, when I had a chance to get my hands on his latest product; Complete Program Design, I was not shocked why he got such great results.

Entertainment Weekly on Twitter

Dwayne @TheRock Johnson saves one of his dogs from drowning, is real-life action hero:

14 Articles Every Strength Coach, Trainer, Lifter & Athlete Must Read

Let's keep this simple. These are 14 articles I feel every coach, trainer and lifter must read.

51 The 10 Best Foods for Brain Health
52 The Rock Rescues Pups from Pool
53 The 15 Best Pullup Variations
54 The 8 Best Exercises for Blood Flow Restriction Training
55 MuscleTech AMINO BUILD at
56 The Fittest Guys in Tech
57 How Not to Overeat on an Unlimited Meal Plan
58 ET Canada on Twitter
59 GIVEAWAY: Win Asia Monet Ray's Favorite Things!💃😍🙌
60 10 Best Muscle-Building Back Exercises! -
61 Sky Atlantic on Twitter
62 Men's Fitness on Twitter
63 Muscle & Fitness on Twitter
64 Pat on Twitter
65 Abby Williams on Twitter
66 We Mirin' Vol. 122: Labor Of Love -
67 Break Out Your Anabolic Building Blocks
68 shawn ray on Twitter
69 How Many Reps Should You Do? -
70 Dorian Yates on Twitter
71 Phil Latchford on Twitter
72 Kai Greene on Twitter
73 Men's Fitness on Twitter
74 oceanmann on Twitter
75 30 Flexy Photobombs That Make History Awesome
76 2009 Book List, Leadership, Drama & Deck of Cards
77 Sean  on Twitter
78 Tire Flip Attack!
79 The Basics RULE Workout
80 Trevor Knott on Twitter
81 on Twitter
82 Do You Even SWEAT, Bro!?
83 Pack On Muscle With Eccentric Exercise
84 Top 10 Best Biceps Exercises
85 reece johnson on Twitter
86 Sean Brown on Twitter