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7 Moves That Are Better Together

Think outside the box with these moves and shore up your weak links in no time! This kind of assistance work is the hidden secret to getting seriously strong, and feeling bulletproof while you do it.

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The WBC super welterweight champ retains title with first-round victory at Barclays Center.

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Body Dysmorphia and Bodybuilding | Biolayne

When things get to the stage where you’re constantly obsessed with your appearance, you think of little more, relationships break down because of it, and you find you can’t do things like go on vacation, eat meals out, or have time with your family for fear of missing a workout or breaking your diet, that’s when you might want to seek further help.

These Coaches and Pros Are Pissed | T Nation

This is another aspect of investigating that doesn't take more than a few minutes of your time. Taking the time to ensure that your coach has what it takes to get you or your clients to the next level can take you a long way. You could even take your investigating to the next level. There are sites that have registries of some of the top fitness certifications, and can actually confirm your coach has the certifications they're claiming to have. You may be surprised by the results when doing this.

Superhuman Strength: How to Build It | T Nation

This is an important concept because strength is specific to a joint angle. This is why your squat isn't exactly the same if you bring your feet in two inches or point your toes out more. Each small tweak changes the angles of the joints which changes how muscles fire. It's essential that you work the partial range of motion from your sticking point to get stronger.

The Complete Guide to Bulking and Cutting | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.

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Stay Strong All Workout Long | T Nation

The drops are ideally done with a lifting partner or two, which allows you to stay mentally engaged with the set. But again, if you're a lone gym-ranger, take your time between reps and don't rush stripping the weights. Prioritize explosive quality movement over rushing through poorly executed reps.

The back and biceps muscle-builder workout

Get big with this workout designed to give you an intense pump.

Tip: 3 Big Meals vs. 6 Small Meals | T Nation

Most people like to feel satisfied when they eat. Having a small meal and still being somewhat hungry is like having your wife tease you in the bedroom and leave when you're "ready to go." So there's no wonder the traditional bodybuilding protocol of 6-8 small meals per day doesn't cut it for some lifters.

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The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

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Tip: What Makes Muscle, Keeps Muscle | T Nation

If the goal is fat loss, the general consensus is to train a metric shit-ton and make yourself hate life and exercise till you can't feel the left side of your face. While I can respect the sentiment, it's a faulty approach with regards to fat loss.

7 Cutting Mistakes Even the Pros Make

Low carb diets seem to be a trend of anyone having to drop bodyfat. I am not going to say low carb diets do not work. There is a time and place for everything. The main question you have to ask yourself is, “are low carb diets optimal?” Low carb diets, if done incorrectly, can lead to muscle loss and even metabolic damage. Carbs are your body’s primary source of fuel. If you cut carbs too drastically, your muscles will flatten out, increasing the risk of losing muscle mass. The more carbohydrates you consume when dieting, the fuller your muscles will stay and the more anabolic you will remain during your diet. Reduce your carbohydrates at a slower rate. Never make a drastic cut to your carbohydrate intake.

Tip: Use This to Make Zero-Carb Sandwiches | T Nation

Personally, I use it to make zero-carb "sandwiches," or more accurately, sandwich rolls. I'll mix canned tuna with olive oil mayonnaise and carefully spread it onto a sheet of nori . The sheets are brittle, so spritz them first with some water. I then carefully form it into a roll.

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Tip: Adrenal Fatigue is B.S. | T Nation

Most people who claim to have adrenal fatigue point to a positive spit test. There are a couple of problems here. First, there isn't a medical consensus on whether saliva tests are reliable, at least as far as determining cortisol levels. The standard, accepted test is the corticotropin (ACTH) stimulation test, using blood samples.

The 5 toughest TRX exercises for a full-body workout

Frankel says: “Most people don’t have the strength or balance it takes to do a single-leg squat on their own. TRX trains your ability to resist rotation in the hips and builds stronger hamstrings, glutes, and core because you have to resist the force of your torso tilting or rotating. Often, when you’re doing a two-leg squat with bodyweight, you default to your weakest link and don’t notice if one hip rotates a little bit because you can counteract it with the other. When you have one leg off the ground all your weaknesses are exposed, and you get immediate feedback. It develops durability because you can add more stress to muscle without adding more stress to the knees and spine.”

Tip: Burn More Calories Outside of the Gym | T Nation

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that isn't sleeping, eating, or exercise. Think walking, shopping, cooking, cleaning, fidgeting, and maintaining posture. Because of the wide variety of activities NEAT encompasses, it can be hard to define. But it's extremely significant and can make up anywhere from 15-50% of your total energy expenditure.

6 Foods Proven to Boost Low Testosterone and Increase Sex Drive

An eight-ounce oyster has 18 grams of protein — making gains easy while upping your t-levels. Oysters are rich in zinc, a t-boosting mineral. From food, you get about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it — putting you at risk for a deficiency. The common cold is actually a symptom of low zinc levels along with a low sex-drive, which is an indication of low-t levels. When low zinc levels are present, the pituitary gland limits the release of the luteinizing and follicle stimulating hormones; they are responsible for triggering T production in the testes. This then decrease the amount of androgen binding sites and free testosterone in the blood stream.

12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

Tip: Carb Cycling and the Right Amount of Cardio | T Nation

To get to the next level with your physique, you've got to amp up the training and tighten up the diet more than you've already been. Shocker, huh? More specifically, add just enough cardio to boost the weekly expenditure without interrupting recovery, and drop carbs enough to reignite fat loss without interfering with training performance.

Top Exercises Women Love to See Guys Do in the Gym

You're getting checked out just as much (okay, maybe not as much) as you're sneaking peeks at the spandex- and lycra-clad girls swinging kettlebells, sprinting on treadmills, and slamming sandbags at the gym. And, whether or not you'd care to admit it, there are probably certain exercises you love to see a woman do. (Are visions of squats and snatches dancing in your head?)

Muscle Multitasking

As a name, “staggered sets” is lame. “Diverse attack” would be clearer (and cooler), but “staggered” means you can work a smaller body part by alternating its sets with only some of the sets of a bigger body part. Smaller usually means calves, abs, and forearms, though it might also mean biceps, triceps, or deltoids. You can train abs with any other body part. Because you don’t want your grip lessened when doing, say, pulldowns, forearms should be worked only with legs; for similar reasons, calves can be worked with anything but legs. Any staggered work for biceps, triceps, or deltoids should also not rob strength from the bigger body part. So you can stagger in pushdowns with legs but not with chest presses (which also work triceps).

Sagittarius Horoscope for Saturday, October 14, 2017

Saturday, October 14, 2017 - You may be so fascinated with a particular place today that you cannot get it out of your mind. Naturally, you travel-prone Archers aim your thoughts at distant targets and sometimes are lucky enough to pursue them in the real world. Nevertheless, you enjoy planning a future adventure once magnetic Venus moves into your 11th House of Friends. Sharing your dreams with a group of like-minded people inspires you to turn your fantasies into reality.

Tip: Adrenal Fatigue is B.S. | T Nation

Most people who claim to have adrenal fatigue point to a positive spit test. There are a couple of problems here. First, there isn't a medical consensus on whether saliva tests are reliable, at least as far as determining cortisol levels. The standard, accepted test is the corticotropin (ACTH) stimulation test, using blood samples.

Tip: The Cold Hard Truth About Nutrition | T Nation

You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. Here are the best tips from our experts.

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.

7 Dumb Things People Say About Nutrition | T Nation

I've written about this before, but it needs to be repeated. Chemicals are the building blocks of the natural world. You yourself are nothing but chemicals. In fact, the current value of the chemicals in your body (compiled as basic elements), according to the Mayo Clinic Libraries, is about $4.50. That's $3.50 for the skin and about a buck for the rest of the carbon, calcium, phosphorous, sulfur, iron, etc.

9 habits that make you look older than you are

The fountain of youth has yet to be discovered, but there are still ways to delay the aging process. Make these lifestyle changes if you want to start feeling and looking younger now.

The No-Plateau workout plan

We call it the "one-half plus-one" method. It's a practical, systematic approach that will yield big strength gains on the four best muscle-building exercises—the bench press, deadlift, shoulder press, and squat. Write your max lifts down today, and be prepared for jaw-dropping results within two months (and every month, year, and even decade thereafter).

Tip: Eat Eggs This Way for More Muscle | T Nation

However, the whole egg group experienced a greater surge in mTOR, which is probably the most important cell-signaling complex for muscle growth. The higher the levels of mTOR, the greater the synthesis of protein. (Three things generally stimulate mTOR naturally: mechanical stress, growth factors like IGF, growth hormone, insulin, etc., and amino acids.)

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FitJoy FitJoy Bars at - Best Prices on FitJoy Bars!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. verifies this price every 30 days.

How to Keep Your Gym Body Without the Gym

This is the granddaddy of all exercises. It is excellent for working your chest, shoulders and triceps. However, although almost everyone knows what a pushup is, most people do them wrong. It is not meant to be used as an ego booster. It doesn’t matter whether you can do 20, 50 or 100 repetitions or how fast you can do them.  What is important is that you feel the muscles working as you control your up and down movement. Slow and steady is the way to perform pushups.

Top 10 natural anabolics for 2017

Anafuse is so potent (and reordered 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 reorder 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 .


Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

The Inner Beast Workouts: Imaginative Ways to Get Scary Big, Strong, and Shredded

The Inner Beast Workouts are here to encourage you to go hard and dominate. Let your mind run wild. You'll get scary-strong and shredded the more often you do.

How To Survive Halloween And Still Have Fun

Eating right isn't just about looking good, though, and it's not just for adults. Too much sugar can lead to serious health conditions, and if you're a parent, the best thing you can do for your kids is teach (and show!) that fun is the real attraction of the holiday, not pure gluttony. Make Halloween more about costumes, celebration, and pumpkins than candy. Teach portion control, but then show it with your own behavior as well.

High Carb on Leg Day or Day After?

5 Reasons You Need to Squat

When lifters discuss the most basic and fundamental compound exercises, the BB Squat is almost always at the forefront of the conversation. And this is for good reason, as there are few movements as effective for building mass, strength and power! However, because squats are also extremely exhausting and difficult, many trainees skip it, and instead choose to substitute far inferior exercises on leg day. Well, I am here to provide 5 compelling reasons why this is a huge mistake if one is truly serious about making profound progress in the gym!

Train Hardcore without Getting Hurt

Train with a partner you can trust. Screen your partners carefully. Select someone who cares about making progress as much as you do. Ty “Ropeman” Felder was one of the best training  partners I ever had because we’d match each other set for set, rep for rep. He was always there to spot me on any heavy lift to ensure my safety and to help me handle the weight. Of course, a compatible training partner is also a superior motivator. Rope was one of the first people to suggest that I could break Arnold Schwarzenegger’s  Mr. Olympia title record. His confidence in my ability was inspiring, and it helped me stay focused. Negativity breeds negativity. Positive energy brings out the best in people. Train with a partner who believes in you. It can’t work any other way.

9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

High Intensity Power Training Workouts for Fat Loss, Strength and Fitness

For most guys, when they think of conditioning for fat loss, it means either nausea-inducing sprints or churning away on a treadmill for hours like a hamster. Fortunately there’s an alternative style of training that’s as time-efficient as sprints and doesn’t require you to stray away from the weights. Furthermore, because this style of training actually places an emphasis on high-volume technical exercises, you’ll be able to get more skillful repetitions for different lifts that many guys struggle with. What this means for you is that this program will help you get stronger at technical lifts while also improving your body composition. How do you go about achieving this goal?  With High Intensity Power Training.

Wide Chest Workout

The chest, known technically as the pectoralis major, or pecs for short, makes up the major mass on the front of your upper body. As a large muscle group, it has a lot of areas to focus on: upper, lower, inner and outer. Developing the outer pecs is important for developing wide, impressive pecs . . . think Arnold Schwarzenegger back in the day. To really build the outer pecs, you need to perform weighted exercises that place a lot of stretch on the pecs. One of the best exercises for placing stretch on the pecs is dumbbell flyes. Be sure to perform these with just a slight bend in your elbows so that your arms are almost straight during the movement. Also, go as low as possible in the bottom position . . . again, think Arnold. This works to target the outer-pec muscle fibers, which will build up to add more width to your chest.

Cor-Performance Whey by Cellucor at - Best Prices on Cor-Performance Whey!

I have been using Cellucor's products for quite some time. I bought 4 tubs back when they were the 54 ser. black tubs in cookies n' cream (different website for the sweet promo B1G1) I got tired of it and the oreo cookie crumbs are a bit annoying since they don't mix but sit and turn to sludge if you let it sit long enough. The protein was proficient in doing everything it claims. I recently bought the new Grey tub version 70 ser. in Cookies n' Cream, same issues but a very noticeable difference in overall performance and recovery and this new version mixes 10x better, you still get the annoying cookie crumbs. It is a small ding enough to drop some points because the flavor isn't as noticeable this time around and yes them cookie crumbs. I bought the Cinnamon Swirl and am in love! The first few goes were a bit on the sweet side, but after a full week of using it, I am hell bent on buying only Cinnamon Swirl. Same goes for the Cinnamon Swirl in the new Grey 70ser. Tub Performance and Recovery is insane with this product if used right. I am no longer a hardcore ON fan, Cellucor has won me over with this amazing Protein.

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

3 high-intensity workouts to shred your gut fast

Set the drag on the machine to between three and five, grasp the handle, and sit back so your torso is almost vertical. Drive with your feet to push your body back, and then row the handle to your sternum.

Create Massive Caps

Start your shoulder workout (when you are strongest and can go heavy) with multi-joint exercises, such as shoulder presses and upright rows to place greater overload on the muscles, specifically the middle and front heads, which can help to stimulate more growth. Then perform lateral raises, done for higher reps to place laserlike focus on the middle delts. Finish your workout with some rear delt raises.

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