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8 Incredibly Difficult Exercises

Ready to take on some truly tough, muscle-blasting moves? Step up to the bar and prove it with these advanced lifts.

WATCH: Q&A with Coach Kav — Execution vs. Beast Mode

When you start patting yourself on the back for basic shit you're supposed to be doing anyway, you're missing the whole point. You're a failure.

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When and How to Start Competing?

I'm a few weeks from finishing my diet, and after following many contest preps over the years have always had it in my head that I want to compete in bodybuilding at some point. I don't think that point is now necessarily, since I'm 6 ft 2 and currently a pretty lean 173 lbs. I don't really know how much more I would have to lose to be contest ready but as objective as I can be and from reading through a bunch of prep threads on here, I would GUESS 10ish more pounds to give me a shot at being the level of leanness guys like brick, rob, and stu have brought to the stage.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

Tip: Get Rid of Lifter's Belly | T Nation

Answer these three questions, drop that last bit of flab, and make sure it never comes back. Start here.

Big, Thick, Chunky Ab Training | T Nation

But you can get the abs involved in a plethora of movements outside of squats and deadlifts. One of my favorite ways to work the ol' rectus abs is tricep pushdowns. Anyone who's ever done them this way ends up very sore from it. I actually learned this from an article where Franco Columbu talked about how he hated training his abs and simply figured out a way to train them with pushdowns.

The 3 Stages of Real Strength Training | T Nation

We must stress the body only with the amount of volume we actually need. Too much and you'll overtrain and lose gains; too little and you won't stimulate an adaptation: muscle or strength gains. As strength increases, more reps are needed to continue to make gains. However, there's a point where the reps must taper and decrease in order to keep the progress going.

The Reverse Method | T Nation

Though the pin press can be set in a low enough position to have the bar start in contact with the chest, most lifters will be better off training the pin press just above the chest when in an arched and braced position. By setting the pins in a power rack 2-3 inches above the chest, we can limit the terminal end range of motion, making this lift more shoulder friendly while also working through common sticking points.

Tip: The Ultimate Health Drink for Lifters | T Nation

Make your joints feel good, feed your good gut bacteria, and boost your overall health with one combo drink. Check it out.

Tip: The Butt Pump Workout | T Nation

You've seen the inspirational fitness memes out there and you've thought to yourself, "I too wish I had a butt that looked like it was eating my underwear." Okay, maybe not. But your glutes do need some work, both for looking good and for making progress in the big lifts.

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5 Worst Things to Do to Build Bigger Shoulders

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!

Tip: Don't Bother With Multivitamins | T Nation

Unfortunately, the only viable alternative, at least at this time, lies with eating a good diet, but you knew that. Besides, it's easier said than done. Hell, that's why people take multivitamins in the first place. It doesn't have to be daunting, though. We can go super minimalist and try eating regularly from the following short list of super-nutrient foods:

Tip: Straps, Thick Grips, and 40-Second Wrist Curls | T Nation

I don't hate what some consider "sissy" forearm exercises, like wrist curls and wrist extensions, but most people do them wrong. The range of motion is super short so you must use constant tension and slow the movement if you want them to work. We want each set to last at least 40 seconds, or more precisely you want maximum lactic acid accumulation.

Tip: Fix Your Stiff Neck in 5 Minutes | T Nation

Improve your posture, get rid of that headache, and relieve your shoulder and upper back pain. Try these simple stretches.

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How to Lose 10 Pounds of Fat, Forever | T Nation

Those who achieve their body composition goal and maintain it are those who can stick with the changes they make in the long run. Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you'll lose fat pretty fast. But such an approach can't be sustained, and it'll make you feel like crap.

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Build up your quads and calves with the Basics 2.0 workout. #Fitness #basics2workout #workout

How to Build a Viselike Grip and Massive Forearms

Whether you are a bodybuilder, strongman, or causal lifter, how important is it to have a strong grip? Obviously, when it comes to strongman training and competition, having a strong grip is essential to being successful. Grip competitions have also started to gain a lot of popularity in the last few years and it is very common to see highly competitive grip challenges at almost any fitness expo you attend.

10 Best Foods to Help Skinny Guys Gain Muscle

The key to crafting muscle-boosting meals with those foods is designing your plate around the proper nutrient ratios. Rosante recommends eating three meals per day and two anytime snacks. Each meal should include two palm-size portions of protein, two fist size portions of veggies, two cupped hand-sized portions of starchy carbs, and two thumb sized portions of fats like nuts, oil, or avocado. As for the snacks, the principles remain the same, just cut the sizes in half. “After a few weeks, see how you're progressing. If you’re still not gaining the size you'd like, add an extra cupped handful of carbs or thumb of fats to a few of your daily meals,” says Rosante.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

The Best Bodybuilding Quotes of All Time

Staying focused on your fitness regimen can be tough. There are all kinds of gym excuses and distractions  that can keep us out of the action. Maybe that's why fitness icons are so damned impressive. Sure, they have money, but they sure as hell weren't able to buy their physiques. The guys on this list worked hard, ate well, and stayed mentally sharp. Here's what they had to say along the way.

7 Best Bodybuilding Foods

PREPARE IT:  Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.

7 ways to build muscle in the pool without swimming

How to do it:  Fix the Clutch Paddles to your hands by sliding the designated rubber tubing around your wrist and middle finger, and placing your thumb in the thumb hole. Get into an athletic position (feet planted wide, knees bent, core engaged) or a split stance. Perform biceps curls, keeping the Clutch Paddles facing up (hands facing the pool) to create as much resistance as possible, Isaly says. "Make sure to keep your elbows anchored to the side of the body throughout the entire exercise," he adds. At the top of the curl, rotate your wrists so the paddles are now facing the pool floor (hands facing you). You'll press the paddles down to work your triceps, then immediately go back into the curl.

A Scientific Approach to Contest Prep

A recent paper published in the Journal of the International Society of Sports Nutrition did an excellent job of addressing the important questions that come up when preparing a precontest diet. One of the biggest questions, and the first that must be addressed, is how many calories should be consumed. Obviously, this is going to depend on your body size and body composition, but regardless of your size, the same principles apply. The first principle is that the greater the caloric deficit you impose, the more muscle you will lose. Aggressive dieting that results in sudden and dramatic weight loss can lead to equal amounts of muscle and fat being lost at the same time. Keep in mind that the body can break down muscle tissue five times faster than it can build it, so you want to do everything you can to protect all your hard-earned muscle as you prepare for your contest. Research on the subject indicates that a rate of weight loss equaling no more than 0.5–1% of bodyweight per week is going to reduce the loss of muscle mass. For most bodybuilders, this means no more than one to two pounds per week.

The 30-day plan to grow like a monster

It is primetime for a training transition. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Not only does this transition work because you're swapping out the t-shirts for sweaters, but it's a fresh way to stimulate the body as well. In the grand scheme of things, you need these blocks of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let's use this month for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon DaCruz ( @bigdaddydacruz ) demo his program below.

Tip: Sledgehammer Arm Training | T Nation

To maximize forearm development, you need to train them in all their available movement patterns. This means going beyond a few sets of wrists curls and extensions at the end of your workout. With a sledgehammer, you can train pronation, supination, ulnar deviation, radial deviation and a host of circumduction patterns.

Top 10 Natural Anabolics for 2017

Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

Men's Fitness on Twitter

Happy birthday Hugh Jackman! #Wolverine goes hard. Watch: Hugh Jackman deadlifts 435lbs, closes in on personal best:

Tip: The Butt Pump Workout | T Nation

You've seen the inspirational fitness memes out there and you've thought to yourself, "I too wish I had a butt that looked like it was eating my underwear." Okay, maybe not. But your glutes do need some work, both for looking good and for making progress in the big lifts.

Tip: The Fat That Makes You Smarter | T Nation

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

Tip: You're Taking Creatine at the Wrong Time | T Nation

Conventional wisdom dictates that you can just take creatine before a workout. After all, we take caffeine before a boring lecture, not after. It's the same with most drugs or supplements. However, scientists at Nova Southeastern University in Florida wanted to see if that strategy was actually the best.

Tip: The 3 Kinds of Grip Strength | T Nation

In terms of training economy, these probably aren't ideal if you're only able to make it to the gym once or twice per week. But if maximal forearm development is the goal you'll want to include both extension and flexion based forearm isolation movements in your training.

Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

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Join us in Honolulu, Hawaii in 3 weeks! Athletes Register Now!! SRHawaiianClassic @GenerationIron @MakeAWishHawaii @ModernHonolulu

Push and Drag Your Butt Into Shape | T Nation

Most are already familiar with the conventional sled training exercises like pushing the sled, pulling it forwards or backwards, rowing it as you walk backwards, etc. The conventional sled moves are great, but there are other ways to use the weight sled. And if you don't have access to a sled, you can always drag an old truck tire.

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9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

Virtual Posedown: Elssbiay vs. Ruhl

Germany’s Markus Ruhl was so celebrated for his monster mass during his pro career (1997-2010) that cries of “RUUUUHL!” bellowed from awestruck fans whenever he crunched a pose. His traps, pecs, and delts were gargantuan, and that, combined with his ultrawidth, gave him, arguably, the most stupendous, most muscular of all time.

3 Mass Building Combos

The best supplement plan won't work optimally unless you are also eating the correct amount of high-quality food. Bearing that in mind, here are three combinations that can help you add to your muscle mass gains.

Unique Exercises for Hamstrings and Glutes

“I never do the same thing twice, but that may not work for someone else. Sometimes I’ll use hack squats, leg presses, walking lunges or step backs as a substitute. I might do the same exercises two weeks in a row, but it will be in a different order and will involve a different superset. Do what’s comfortable. Do exercises one at a time, do supersets, do trisets, do giant sets. You need to figure out what works. But trust me on this: using these exercises will wreck you. That’s no joke.”

Do This, Not That: 6 Better Muscle-Building Moves

Do This - Everyone loves the barbell bench press but it’s less utilized cousin, the dumbbell bench press is a great chest developer that also trains shoulder stability. You can also change hand positions very easily with dumbbells (for example, going with a neutral grip with palms facing each other) in a way you just can’t do with a bar, giving you a lot more variety. And given that you don’t have a bar to touch your chest, you can get a bit more range of motion out of the dumbbell variation.

The Shocking Truth About Decline Bench Presses

Because of the structure of the pectoralis muscle, it can and should be trained at a variety of angles. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole pec movement if full pec development is the goal. – FLEX

The 7% Body-Fat Diet

If you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 15%. We’re going to take you through the other half of the journey. (If your body fat is currently higher, that’s Ok. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress.

25 foods to eliminate your love handles

Avocados are the ideal healthy fat because they "keep you full by slowing down digestion," Cording says. What's more, the fruit is packed with potassium, which fights bloating, so all that hard work you've done on your abs will show. "Avocadoes have about 14 grams of healthy fat per half a fruit, so they’ll increase your post-snack satiation (meaning you’ll be likely to eat less at the next meal), and on top of its good-for-you fats, avocado consumption actually aids in the absorption of vital nutrients when eaten with other fruits and veggies," Elkaim adds. Just be careful not to go overboard—even healthy foods can pack on the pounds if you're not careful.

H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

7 Tips for Flirting in the Gym

We know you're there to work out and not strut down the aisle while doing lunges. That said, a ratty gym-shirt and smelly gym shorts won't help your cause if you decide to make a pass during your break. Take an honest look at what you're wearing to the gym and ask yourself, "Would I want to talk to someone dressed like me?". If the answer is no, it might be time to stock up on some fresh clothes -- think of it as an investment.

The 30-minute abs workout

Got half an hour, three times a week? Follow this routine for a belly-busting, torso-tautening, molded-in-steel midsection.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

Once-a-Week Training for Mass

It seems that new research can validate Mentzer’s claim with clinical trials in younger adults but not with older adults. Researchers examined how strength and muscle mass were affected by cutting back on training to once a week in both younger and older adults. Seventy adults, 39 in the younger age group (between ages 20 and 35) and 31 in the older age group (between ages 60 and 75), completed the first phase of the trial, which lasted 16 weeks.

4 Must-Have Supplements For Under $75!

EPA and DHA have the most profound effect on your health. These healthy fats might play an integral role in fighting full-body, exercise-induced inflammation and keeping your blood pressure and triglyceride levels within a normal range.[7] They might also increase the benefits of regular exercise.[8] In a study published in the American Journal of Clinical Nutrition, researchers split subjects into four groups. Each received one of the following combinations of treatment: sunflower oil (omega-6) only, sunflower oil and exercise, omega-3 only, or omega-3 plus exercise. Researchers observed the greatest improvement in both blood cholesterol and body-fat levels in the "omega-3 plus exercise" group (where exercise included three days of brisk walking for 45 minutes). They hypothesized that the combination of omega-3s and exercise further drove weight loss by increasing rates of fat oxidation during exercise, resulting in less fat stored and lower body-fat values compared to the other three groups.

8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

51 11 essential pushup variations for beginners
52 Torso Dominant Lifters: Are Isolation Movements Key to Making Arms Grow?
53 9 foods for effective clean bulking
54 If You Could Start Over Again
55 When’s the best time to take creatine?
56 Jay Cutler's Legendary Legs
57 6 Reasons Your Bench Press Sucks
59 6 Moves for Sick Lats
60 5 Critical Tips for a Better Workout
61 Get to Know Squat
62 6 things you need to know about Nitrosigine
63 Tip: Good Salmon, Bad Salmon | T Nation
64 10 Pec-Inflating Tips For a Dominant Chest Day
65 The 10 best training shoes of fall 2017
66 The 10 best abs exercises for beginners
68 6 Sex-Boosting Foods
69 Critique my Deadlift
70 3 muscle-building supplements you've never heard of
71 Biolayne | The official website of Dr. Layne Norton
72 7 Ways to Make Sure You're Sore After a Workout
73 Instagram post by terry hollands • Oct 13, 2017 at 1:27pm UTC
74 Tip: Good Salmon, Bad Salmon | T Nation
75 MuscleTech Store | Shop MuscleTech
76 The volume plus intensity training routine
77 Muscle Pharm Combat Powder at Best Prices for Combat Powder.
78 Men's Fitness on Twitter
79 15 foods that are healthier than you think
80 The 10 best black sneakers for men: fall 2017
81 A Forgotten Gem
82 Is The Art Of Posing Dead? | Shawn Ray Unleashed
83 5 ways to maximize your morning routine
84 Thrash-Your-Guns Arm Routine
85 shawn ray on Twitter
86 Tip: Hit the Right Squat Depth | T Nation
87 Instagram post by Branch Warren • Oct 15, 2017 at 12:04am UTC
88 Photos: Actor Craig Robinson dropped 50 pounds by cutting booze and going vegan
89 FLEX on Twitter
90 Arnold on Twitter
91 Instagram post by Flex Lewis™ • Oct 14, 2017 at 1:09pm UTC
92 Tip: The Butt Pump Workout | T Nation
93 The 3 Stages of Real Strength Training | T Nation
94 Men's Fitness on Twitter
95 Instagram post by Fouad 'Hoss' Abiad • Oct 13, 2017 at 8:04pm UTC
96 The Born Fitness Approach to Health and Fitness
97 Muscle & Fitness on Twitter
98 Mike Titan O'Hearn on Twitter