exercise

Walk into any gym and you'll find the dedicated, the people who know what they are doing, and the people who have no idea what a barbell is. There are quite a few exercises and machines that aren't worth doing, but there are six "social media exercises" that are more an ego lift than anything...

This workout program is a great way to help your body prepare for years of progress in the gym. You will be working one muscle group per day with abs added at the end of two sessions. Running this program for 8 weeks will allow your muscles time to adapt to weight training while increasing...

How many calories should you be eating? How many should you drop to lose fat? Here's how to know. Need to lose some body fat? Here’s how to get started: Step 1: Calculate Your RMR Start with an equation to “ballpark” the number of calories you should be consuming daily. These equations aren’t...

Take a person willing to train themselves into the ground to get results. Teach them everything science knows about performance physiology. Now, give them an unlimited budget and allow them to build a workout drink. What effects would they want? What ingredients would deliver those effects...

Alzheimer’s disease is a cruel ailment that gradually takes our memory, language, and sense of self, but new research is showing how regular exercise can serve as a preventative tool, minimizing many of its markers. Alzheimer’s main biological features are the presence of amyloid protein...

A Legal Performance-Enhancing Substance? There's no doubt it improves performance in the gym and on the field of competition. So why is it legal? That substance is called highly branched cyclic dextrin or HBCD, also known as cluster dextrin. The research behind HBCD is clear: It increases...

A Framework for Fat Loss, Smart Nutrition, and More Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life. Eat Less, Exercise More? Not So Fast. Simplistic models can be useful for providing general overviews, but they often omit...

The Romanian deadlift, or RDL for short, is the king of the jungle for building lower back, glute, and hamstring strength and size. It’s an excellent regression of the traditional deadlift and a fantastic accessory exercise for improving deadlift performance. But when taking one foot off the...

The Science of the Sauna Joe Rogan loves his sauna. But do saunas really extend your life, sweat out toxins, and burn fat? Here's the actual science. The gym’s sauna used to be packed with nothing but sweaty old fat guys. I used to think, “What’s the point? Are they trying to feel like they’ve...

Whether you have a resolution to improve your work performance, nail that interview for a new job, or a impress everyone at a big meeting , a new study has shown why you should make the time to put some vigorous physical exercise into your overall prep. The effects of working out before work...

Finding time to work out can feel like a luxury, especially when life’s demands increase around the holiday and New Year’s season. But here’s the thing: you don’t need hours in the gym to build muscle and strength when time is of the essence. That’s where this 15-minute dumbbell EMOM workout...

by TC Luoma Help for Anxiety, Depression, and Even PTSD A series of meta-studies shows that the benefits of exercise exceed plain old physical health and looking good naked. Check this out. I’ve got a question for you: The time you spend in the gym… Do you think of it just as a workout, or do...

The Truth About Exercise and Nutrition T Nation is known for providing cutting-edge training and nutrition info. We’re also known for telling it like it is, even if a few feathers get ruffled. So, let’s dishevel a whole brood of chickens by asking our staff a simple question. What’s something...

13 Exercises You Need Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority. Some people love to spend hours in the gym. Others want to earn a built physique without putting in any extra time doing it. Luckily, it's possible to do fast and...

The Athlete's Secret Carbohydrate There's no doubt it improves performance in the gym and on the field of competition. So why is it legal? A few years ago, a T Nation staffer was walking through the athlete warm-up area at the CrossFit Games when he noticed something suspicious. Two of the...

esGunnar Peterson may call himself “prehistoric,” but this coach, who has gained results from both celebrities and the general public keeps his own energy levels high as a motivated trainer, an ambassador for MitoQ, and a member of The Vitamin Shoppe’s Wellness Council. Searching for some...

Many lifters get the wrong idea regarding strengthening the core. They perform endless crunches or planks that leave them staring at the floor. While those exercises have their place, they often miss the core issue. A strong core isn’t just about the six-pack; it’s about stability and the...

Building muscle is about more than just exercising around the clock. In fact, studies show that exercise alone isn’t enough to get practical muscle-building results. Experts advise a combination of several factors at once, including an understanding of balanced nutrition, the use of healthy...

Not everyone who is fat is unfit. But to what extend does staying active protect your life when you are losing the battle of the bulge? Research in this area continues to show that carrying extra pounds can lead to health problems, but no matter your BMI, those that exercise will live longer. A...

As trainer to the multi-time World’s Strongest Man, Hafþór Júlíus Björnsson, Sebastian Oreb, who is also known as the “Australian Strength Coach” knows how to get epic results from his clients. So, when he decided to weigh-in on the long-running debate concerning which rep range is best for...