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5 Game-Changers For World-Class Lifters (And You, Too)

When simply adding more weight to the bar isn't working, take inspiration from some of the world's great lifters, and use these 5 techniques to keep getting stronger!

The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

Phil Heath for the Win! - Shawn Ray Unleashed Episode 6

In episode 6 of Shawn Ray Unleashed, Shawn talks about Phil Heath's bodybuilding career & tells why he is his pick for the win this year at the 2016 Mr. Olympia contest.

Hidetada Yamagishi's Arm Workout - 3 Weeks Out - Mr. Olympia 2016

IFBB Pro bodybuilder Hidetada Yamagishi trains arms at City Athletic Club, 3 weeks out from the 2016 212 Olympia Showdown with 10x Ms. Olympia Iris Kyle.

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Noah on Twitter

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The Single Biggest Diet Mistake | T Nation

Everything from a nutritional standpoint starts in the gut. The gut contains somewhere around 100 trillion organisms, a number so huge you can't wrap your mind around it. This is why an "if it fits your macros" approach has shortcomings. Just because you can fit refined foods into your diet doesn't mean it's as good as one that creates a healthy environment for said food to be processed optimally.

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In just a couple weeks you could hit a new PR. Try this: …

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Do full reps, then upper half reps if you want to build delts and triceps. Check it out: …

40 Laws Of Lean

Unfortunate newsflash: You really have no control over the rate at which you lose fat. There are a lot of different individual metabolic and environmental factors at play and, as of yet, we don't fully understand them all. Don't get obsessed with losing 1-2 pounds a week. Instead, focus on actions that are under your control. Stick to your diet and training plan, focus on being consistent, and train with intensity. Train hard, eat right, and the fat loss will come.

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If you're making this blunder on lateral raises, stop! Better delt gains ahead with this: …

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Keep making progress. Here's your sweet spot for training frequency: …

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Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

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Train to failure! Well, sometimes. And only with certain exercises. Pro tips here: …

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Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The 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, 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.

Instagram photo by Mr. Olympia LLC • Sep 7, 2016 at 7:02pm UTC

The Functional Workout Routine

Because here's the reality: While very few of us will get paid to be a musclebound barbarian on camera, almost everyone will face the daily battles against heavy objects—toting carry-on luggage into the overhead bin, hefting a bag of dog food into the truck, or helping your buddy carry that overstuffed recliner up three flights of stairs to his new apartment.


With a name like Tasha Star, you can only expect greatness. This Canadian-born beauty definitely delivers. She is a combination of toughness and sexiness, and her personality shines through in everything she does. For a long time, bikini competitors haven’t been taken as seriously as athletes, but Star crushes those myths and proves bikini girls are a force to be reckoned with. We took her to one of the most hardcore weight rooms in the world, Metroflex Gym in Long Beach. Her warm-up was swinging hammers, flipping tires, and heavy squats. Without batting an eyelash, she confidently walked through the throng of bodybuilders to get to the free weights. She didn’t just belong in this gym, she owned this gym. You can see her energy shine through in every photo.

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Tight hips cause all sorts of aches and pains. Stretch them like this: …

Supplements for Serious Athletes™ - Biotest

© 2016 Biotest LLC. All Rights Reserved.

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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

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!

Iron Maiden: Social Media Star Amanda Lee

Personal trainer Amanda Lee has gained a huge Instagram following of people who can't get enough of her impressive glutes and helpful workout tips. We spoke with the gorgeous star to find out about her lower body workouts, motivation and what she looks for in a guy.

10 Wireless Earbuds You Need to Keep Up With the New iPhone 7

Let's be real: you too will probably make the upgrade to the iPhone 7, and even if they do come with a basic pair of Bluetooth buds, you know they won’t match up to cutting-edge pairs out there. So, we did the research for you and found the best wireless earbuds that'll synch up to your Bluetooth device. Whatever your budget may be, there's a pair for you on this list.  *By wireless, we mean no headphone jack required , because while all of these are Bluetooth-friendly, they still have a couple inches of wire that rests around or behind your neck (with the exception of two). 

Behind the Scenes: Kevin Hart's October 2016 Cover Shoot

Behind the scenes of his MEN'S FITNESS shoot, Kevin Hart opened up about how he has so much energy, his number one piece of advice, and outdoing himself. Pick up the October issue of MEN'S FITNESS, featuring Kevin Hart, on newsstands 9/12 or download it here . Don't Miss: Kevin Hart Gears Up for the Comedy Even of the Year in 'Kevin Hart: What Now?'

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

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What you DON'T know about foam rolling the IT band: …

Instagram photo by Flex Lewis™ • Sep 10, 2016 at 2:11am UTC

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Biolayne | The official website of Dr. Layne Norton

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!

31 - The Motivational Gym Shop

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Tip: You're Doing Lateral Raises Wrong | T Nation

Take the lateral dumbbell raise. Full range of motion would involve bringing the weights all the way up so that the back of your hands almost touch above your head. No one does that because they instinctively know that the lateral or "middle" head of the delts wouldn't be optimally stimulated, and that's what you're trying to target with dumbbell lateral raises.

5 Cutting-Edge Fitness Trackers That Will Transform Your Workout

While sometimes all you need is a heart-rate monitor or a step counter, next-level fitness and performance call for something a little more high-tech. Turn up your game with these gadgets.

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Stressed? That kills your gains, bro. How to relieve stress in about 3 minutes: …

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6 new ways to do push-ups that you've never seen before: …

Breaking Bad

There are hundreds of possible issues that could reduce the effects of your training program. You’ve likely run the gamut, from feeling under the weather to a specific workout-limiting injury to a busy schedule, that’s kept you out of the gym. Unfortunately, there aren’t any miracle pills or magic remedies for those kinds of issues. But if you’re experiencing setbacks from training-related issues, the miracle cure is sitting right in front of you. Most often, we’ve either pushed too hard or not hard enough. At times we’ve dropped of training and yet other times we just simply failed to do something that we should have. It’s time to break your bad, and put some good back in to your program.

The Chest, Back, and Arms Workout for Training Partners

Our 3-day partner series with the Sons of Strength starts with three main targeted muscle groups—chest, back, and arms. Watch Ryan and Eric Johnson demonstrate. For additional details on the plan, go to

12 Foods That Serve as a Natural Laxative

Fiber's not the only dietary godsend for your bathroom habits. "Probiotics are just as important because they help balance your digestive system," Alpert says. "Eating and drinking fermented foods regularly is a great way to make sure you have enough healthy bacteria in your gut to keep things balanced and running smoothly," she adds. While these aren't always the most palatable options (looking at you, kefir and kimchi), you can also keep your gut healthy by taking a daily probiotic like Culturelle, Alpert suggests. It's made with 100% Lactobacillus GG—the most clinically studied bacteria strain—so it'll keep your digestive system running smooth.

Dutch Plays Games 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 Thursday, August 25, 2016

Thursday, August 25, 2016 - The same people who normally give you the best advice seem to be talking out of both sides of their mouths today. You can't get a simple answer to a straightforward question from anyone now that the loquacious Gemini Moon is hijacking your 7th House of Relationships. However, it's not everyone else who is unclear now; it's most likely your indecision that creates the ambiguity. Listen to your own internal discussion; if you want to achieve greatness, stop asking others for permission.


Nitric Oxide (NO) is one of the most powerful muscle building compounds in the human body, so it’s no surprise that countless products claim to be able to offer increased levels. While it’s true that many of these products will boost NO levels, the truth is that none of them are able to do so to such an extent that you notice increased size and strength like we’d expect…until now. PLASMAJET® is a one-of-a-kind NO revolution that places the power for maximal hypertrophic growth firmly in YOUR hands!

Instagram photo by Mr. Olympia LLC • Sep 7, 2016 at 6:55pm UTC


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Pearo Melissa

Hitting Eggs & Cupcakes with Baseball Bats Victoria & Annabelle Toy Freaks Family

Muscle Fuel

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat srnart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

The 30 Best Leg Exercises of All Time

A strong lower body is crucial to performance—whether you're looking to improve your sports performance, gym work, or just daily functional fitness. And yes, we said "strong lower body." Leg exercises aren't just for quads and hamstrings—these exercises will work your core muscles, improve your balance, and grant you the added benefits of things like grip strength.

Kevin Hart: The Comic Who Became a Colossus

Kevin Hart isn’t content selling out NFL stadiums as a stand-up sensation. He isn’t satisfied owning the box office as everyone’s favorite swaggering overdog, either. He wants a new title: “World’s top action hero.” Here's why that's definitely no joke.

7 Crucial Carb Tips

After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass.

Inside EXOS: An Exclusive Look at the Most Elite Gym in the World

One May morning, two young quarterbacks hoping to start on a major college team are throwing passes on a turf field outside a glassed-in conference room. Down a hallway, several NFL free agents are polishing off their breakfast—carefully arranged plates of organic, locally sourced protein, fruits, and vegetables. In a 10,000-square-foot gym, Olympic runners and Arizona Coyotes are doing drills on exotic machines like the Keiser functional trainer, which uses pneumatic air instead of weights for resistance, and the Woodway Curve, a $6,000 treadmill that—because it’s human, not electric, powered—burns 30% more calories. There’s even a professional Indian Ping-Pong player working on whatever professional Ping-Pong players need to work on. And because Exos is the “primary human performance contractor” for the U.S. Special Operations Command, the previous week a team of elite commandos had been in the house the same time as a group of tattooed UFC fighters and, according to Exos VP Trent Wilfinger, had a jolly old time talking shit with them in the 55-degree outdoor recovery pool.

5 Rules to Prevent a Weight Loss Rebound

The culprit appears to be the contestants’ metabolisms, which slowed down as they lost weight rapidly for the show, according to the research presented. So how can you avoid that fate if you’ve lost a bunch of weight yourself?

51 Big Ramy's Planet-Size Pipes
52 The Diet Mentality
53 6 Simple Moves to Build a Bigger Chest
54 Increasing Shoulder Width
55 7 Exercises to Blow Up Your Arms
56 The 6-Week Fat Blast Workout Routine
57 9 Tricks to Gain Mass Without Getting Fat
58 M&F Iron Maiden: Paige Hathaway
59 T NATION on Twitter
60 Keto Diet Science: How Your Body Burns Fat
61 T NATION on Twitter
62 8 Things You Should Do Before Every Workout
63 Bev Francis Powerhouse Gym - The East Coast Mecca of Bodybuilding and number 1 rated gym in the world!
64 Gain 10 Pounds of Muscle in 4 Weeks
65 T NATION on Twitter
66 The 8 Best Chest Exercises That Don't Require a Bench
67 Add Muscle, Subtract Fat: The Clean Bulk That Works
68 Fitness, Diet, Form: 6 Questions Answered
69 5 Ways To Lose Fat While Building Muscle | T Nation
70 Hidetada Yamagishi - Day In The Life - Vlog 6
71 How Exercise Can Help You Manage Diabetes
72 The Chest, Back, and Arms Workout for Training Partners
73 5 Ways to Avoid Seasonal Allergy Triggers
74 The Fix For Lagging Hams
75 Build Your Own 6-Pack
76 10 Best CrossFit Workouts for Weight Loss
77 Avatar Nutrition
78 Tip: Respect These 5 People in Your Gym | T Nation
79 4 Compound Moves for Massive Biceps and Triceps
80 The 3-Day Workout Program for Training Partners
81 7 Tips for Flirting in the Gym
82 on Twitter
83 Instagram photo by Brandan Fokken IFBB PRO • Aug 31, 2016 at 11:05pm UTC
84 The 15 Best Fat-Burning Foods
85 Instagram photo by Mr. Olympia LLC • Sep 9, 2016 at 7:08pm UTC
86 Day 11: Chest, Shoulders And Triceps Workout | Labrada Lean Body Trainer
87 2016 Olympia Q&A Jay Cutler & Flex Wheeler Pt 2
88 James Smith (@smittydiesel) • Instagram photos and videos
89 Tom Tucker on Twitter
90 Instagram photo by Mr. Olympia LLC • Sep 9, 2016 at 4:06am UTC
91 Kai Greene on Twitter
92 Mike Titan O'Hearn on Twitter