workout

If you don't manage inflammation properly, you'll never make any gains. Here's how to make this bogeyman bend to your will. Inflammation is fast becoming the bogeyman of the muscle-building world. In fact, it may even overtake cortisol as the frontrunner of known muscle killers. Is this...

Does Icing Slow Down Recovery and Growth? Icing achy muscles after exercise actually prevents healing and growth and does nothing to ease pain. Here's what to do instead. Whenever a sports movie comes out, there’s invariably a locker room scene where some athlete is shown sitting in an ice bath...

The Workout Stress Test Burnout is real and it's holding you back. Here's how to identify it, prevent it, and cure it. A must-read for hardcore lifters and athletes. We’ve all been there at least once. Training is going well. You’re making gains and can’t wait to get more. You’re on a roll. Then...

A Complete 4-Week Plan The best kettlebell workout. The most powerful kettlebell exercise plus hardcore strength work. Get ready to be better... at everything! Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We...

Follow the Rules, Build Size and Strength Stick to these rules to build size and strength. There's no way you won't grow! Follow these rules and you’ll build muscle and strength. Period. This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth...

ACTIVE LYMPHATIC DRAINAGE FOR RECOVERY This may be the most simple method to speed workout recovery, but it's very effective. As you train a muscle group, increased blood flow is siphoned to the area in order to continue to fuel the activity. This increased local blood flow also triggers a...

When you hear the term "ego lifting" you probably think of one-fourth squats, curls that use everything but biceps, and bench presses that double as the spotter's deadlift workout. As a T Nation reader, you know better. However, you can easily fall prey to a more subtle version of ego lifting...

Two-time 212 Olympia trophy winner Shaun Clarida is hoping to three-peat the throne in 2024 and if this recent killer leg day workout is anything to go by, The “Giant Killer” could well slay his opponents on stage come this October in Las Vegas. While the list of exercises required to build...

You have fitness goals. Some might be near-term, like losing two pounds this month. Others might be long shots, like competing in your first marathon next year. Regardless, your goals aren’t likely to happen if you aren’t holding yourself accountable. To be sure, accountability can be hard to...

Whether you’re freestyle swimming with your friends or treading lightly in the beach waves, time in the water calls for serious built-in resistance. From your arms to your core, the warm-weather activity can help you build lung power, muscular strength, and endurance all while lessening your...

Brandon Curry is currently dealing with mobility issues stemming from an ankle injury but that doesn’t stop the 2019 Mr. Olympia champion from hitting his quads as he chases success on the Olympia stage once again. “I had a high ankle sprain recently,” explains “The Prodigy” in an Instagram...

by Christian Thibaudeau Why Working Out Every Day Won't Work You might feel accomplished by challenging your body daily, but taking no days off will limit your results and even halt gains. Here's why. No Days Off and Not Much To Show For It When we don’t like how we look, improving becomes an...

How many times have you assumed a great workout requires a fully equipped gym with tons of equipment? Stop assuming, it’s not true. When equipment access is limited and your time is tight, it’s time to think outside the box. Forget about straight sets, supersets, and circuits. Instead, dive...

No gym goer wants to be sidelined due to gym injuries. Nevertheless, avid gym goers know it comes with the territory. “Pushing the limits in the gym is great because that’s where the gains happen, however, the gym, like most things in life, has an inherent risk,” says Shane McLean, A.C.E. CPT...

Whether we’re ready or not, summertime has officially arrived and millions of people have already begun trading in their sweatshirts for their swimsuits. For some, hotter months means hitting the gym more to shave off some unwanted winter weight that’s been hiding underneath those oversized...

The debate around meal timing for making gains in the gym has been raging for eons, and many people choose to chug down a protein shake following a workout to get those all-important nutrients into their system as fast as possible, but another school of thought believes that as long as you eat...

Chinups, pullups, and barbell row variations are the gold standard for building a rockstar back and spreading your wings. With this dumbbell back workout, you’ll use a significant load to add size and strength to your back muscles. So, why use dumbbells for a back workout ? Although dumbbells...

If time weren’t an issue and you had all the time in the world to workout, then being ripped would be easy, correct? But we don’t live in an ideal world where we have all the time to do what we want. The other side of the coin is that putting off your workout or taking as long as you want would...

Too many articles zero in on the how-to when it comes to stretching, so this one will be a little different. What’s equally, if not more important than how to perform a stretch, is knowing the types of stretches to use, and when. This should help. 5 Types of Stretches When most people think...

Box jumps are a fantastic way to level up your workout routine and build power and strength from your legs to your lungs. Plyometric exercises are where you jump from the ground onto a box or raised surface, box jumps challenge both your mind and body. Essentially, it’s leg day and cardio all in...