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The Ultimate Mass-Building Shopping Trip

You definitely want to see what Frank "Wrath" McGrath puts in his grocery cart when he has an unlimited budget.

Watch: The world's 3 best soccer goals of 2016-17, according to FIFA

Arsenal's Olivier Giroud took home the Puskás Award for the best pro goal at the Best FIFA Football Awards.

A Man, A Pan, A Plan by Paul Kita – Rodale Books

A Man, A Pan, A Plan features 100 recipes for delicious, nutritious food in the simple, no-bull delivery you know and love from Men’s Health.

4 Quick Elbow Pain Fixes

Elbows jacked up from benching & squats?

Watch: UFC Lightweight Sage Northcutt Wrestles Bodybuilding Pro Blessing Awodibu

Northcutt clearly believes size doesn’t matter when it comes to fighting.

WATCH: Bodybuilder Caught Flexing in Hilarious Grocery Store Video

The muscular Blessing Awodibu shows off some fierce poses while shopping for coffee.

10 Cheap and Easy Halloween Costumes for Jacked Guys

If you forgot all about Halloween because you've been spending all your time in the squat rack, we've got you covered with these easy options.

A Bodybuilding Diet for Powerlifters: How to Eat to Build Muscle and Get Strong

Even if your metabolism is closer to sloth-paced than cheetah-fast, a few easy dieting strategies can make a big difference in your recovery, in your strength, and—most of all—in how you look.

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Instagram post by Shawn Ray • Oct 24, 2017 at 3:35pm UTC

The 5 Different Types of Body Fat | T Nation

Along the same lines, you can make white fat cells turn "beige" by using this same cold temp protocol, albeit without the Aquaman suits. Japanese researchers had 12 men with lower than average amounts of brown fat sit in rooms that had been cooled to 63 degrees Fahrenheit for two hours a day for six weeks. At the conclusion of the experiment, their bodies had "browned" some of their white fat and as a result were burning an extra 289 calories a day.

Tip: Reverse Your Romanian Deadlift | T Nation

So if you're not doing it, add those hip hinge movements back into your training. But don't jump right into the standard barbell deadlift. First learn to stabilize, then groove and sequence the hip hinge from the top down using RDL (Romanian deadlift) variations.

The Survival Plan: 3 workouts to turn your body into an unbreakable machine

In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even your lungs. Day 2 you’ll use the sled, a device that’ll put your entire body on blast. Finally, Day 3 is arguably the most gut-wrenching: Front-racked hang cleans to walking lunges and trap-bar deadlifts with farmer walks will expose and strengthen any weak spots. To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days are all you need.

Tip: How to Make the Most Newbie Gains | T Nation

You might not even need to spend an hour in the gym at this point. And it might not feel like you're getting shredded or putting in hard work. Why? Because you just aren't strong enough to make it hard. Benching 95 pounds for 3 sets of 5 is going to take about 10 minutes, warm-up included. Same with a 135-pound squat.

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Six New Tabata Workouts for Fast Fat Loss | T Nation

Once you've completed all four exercises you're only half way done, because you'll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.

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6 Rules To Maximize Your Offseason

It's easy to fall into the trap of bulking. Technically, any kind of added weight will give you more bulk. But unless you're getting accurate body-fat tests every couple weeks or so, you can fool yourself into thinking that most of the weight you're gaining is muscle mass, with maybe just a little bit of fat. It used to perplex me years ago when I would get heavier and heavier each bulking season but still weigh roughly the same every time I dieted down. I couldn't figure out what happened to all that "muscle" I'd gained. I told myself I must have overdieted and lost all the weight. In reality, I had gained a little muscle mass and a lot of lard.

Protein Almond Snack Balls

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. But for most people, especially those in the working world, finding healthy snacks is oftentimes a frustrating challenge. Whether it’s the deceptively unhealthy “100-calorie” packs, or offices providing fuel that tastes greats and leaves you feeling like crap a few hours later, it’s not easy to find what your body needs…and enjoys. Enter protein almond snack balls.

The best sweatpants to keep you looking cool in fall 2017

So whether you’re still not over the athleisure trend or you just want to replace your worn-out sweats with something a little more stylish, try kicking your game up a notch by picking up a pair of these elevated sweatpants guaranteed to leave you feeling comfortable and looking good.

7 Habits Fit Guys Should Do Every Day

It’s no secret that getting the proper amount of sleep is imperative to your health. Guys who are fit know that in order to have a low percentage of body fat and to build muscle, you need enough sleep to recover. Getting the proper amount of sleep will also optimize your hormones such as insulin, testosterone and growth hormone, which are critical for repair and energy production. If you don’t get enough sleep, you are more likly to eat processed foods and skip a workout due to lack of energy. This is the number 1 habit for a reason due to its trickle down effect. If you don’t get enough sleep, you are not setting yourself up to accomplish all of your other habits that need to be done in order to stay lean and fit.

Tip: The Real Effects of Competition Dieting | T Nation

This is unique, because most studies involve fat people trying to lose weight and then maintain that healthier weight. Fitness competitors are different. They're already in good shape; their goal is to get in stage shape – very lean and still displaying a good amount of muscle. And they don't try to maintain that extreme condition. After the show, the smart ones try to return to their baseline or normal fitness level, which is usually pretty darn good.

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Thanks. Carbs are fine from cruciferous vegetables, berries, avocados, etc. Sugar and grains are the enemies.

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Perform this 20-rep squat routine twice a week for if you want to bulk up:

Somebody Stole $60,000 Worth of Dildos From a London Sex Toy Company

The company is assuming these stolen sex toys will be popping up on black market sites, so if you’re perusing, I mean accidentally open the link to a toy being sold by an unauthorized dealer, please inform Fun Toys. There are no small dildos here, just small acts of kindness.

Tip: Hanging Leg Raise – 3 Mistakes to Avoid | T Nation

In addition to using the abs, hanging leg raises rely heavily on the serratus anterior for stability, which has a huge effect on the entire abdominal region. You'll also get additional grip, arm, and shoulder work just by hanging from the bar. Sadly they're also one of the most commonly butchered exercises. Here's how they should look:

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WATCH: Blast from the Past — Triceps Hell Grab a full set of boards and get ready to press.

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Shape your upper body with these mini-band staple exercises.

Syntha-6 by BSN at Best Prices for Syntha-6!

Push-Pull Training

Let’s go back to the ’80s - back to the era of Miami Vice, Mötley Crüe, parachute pants, and Lee Haney's dominance of bodybuilding. Just as you don't hear "totally awesome" much anymore, another term from back then has slipped out of popular usage in gyms. It's "push-pull," and it's a way of dividing your upper-body workouts into pushing muscles on one day and pulling muscles on another day. This was especially popular in the '80s, when most bodybuilders trained individual muscles less frequently than they did in the '70s, but not as infrequently as they do today. We'll explore this evolution and explain why a push-pull system is still a totally awesome way of working muscles more often.

Optimal Approach to Postcontest Rebound

Now let me explain to you what Scenario 3 is all about: As you close in on the final contest of your season, you should have meticulously mapped out a game plan of actions to take immediately post-contest. Remember, you have been strictly embedded in a nutritional program for more than 20 weeks that has taken your body-fat percentage to “abnormal” levels! Your body’s checks and balances are skewed, hormones have shifted, and these matters need to be considered.

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Ready to get fit as a couple? Here are eight ways to get your other half to join you on the road to fitness!

Eruption Guitar Solo--Eddie Van Halen

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7 squat variations to build muscular legs

Ready to really challenge your overall core strength? Instead of putting that barbell on your back, try holding it in the crooks of your elbows, a move called the Zercher squat. By positioning the load lower and in front of your body, the Zercher squat challenges your back and shoulders to support the weight without stooping over, all while your hips and legs have to do the work of, y'know, squatting. But take it easy at first—this position is far more demanding than the usual squat, so make sure you start light and work your way to a comfortable weight. Here's a primer on how to do it . Muscles worked: glutes, hamstrings, quads, lower back, and core.

Fit for success: Matt Hesse’s mission to help veterans find purpose through fitness

About a year ago, Matt Hesse, the CEO of Corr-Jensen Inc., quietly launched the FitOps Foundation, a nonprofit created to train military veterans to become elite personal trainers. For Hesse, who served in the Army from 1995-2000, FitOps became a vehicle “to give back in a way that demonstrated how the military helped me,” he says. “By the end of the year we’ll have put 300 veterans through our month-long live-in program; our graduates leave with a personal training certification and find work at gyms or GNC stores. By 2020 we’re aiming to have 10,000 Certified Veteran Fitness Operative trainers in the market.”

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You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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This powerlifter posted a form check video to ensure his bench press technique is consistent. Take a look: …

Mindset, Motivation, and Mistakes: An Interview With Martin Rooney

To set the record straight on things done “wrong,” I trained in a day when I drank out of the backyard hose, didn’t have a foam roll, Y’s and T’s were just letters of the alphabet, and it was ok to say you liked “burn” the seated calf machine produced.  My first gym was a bench and lat set with 200 pounds of sand-filled weights in my basement and yes, I invested in and used the Weider Arm Blaster, an ez curl bar, and actually thought my lifting gloves were cool as hell.  My warmup consisted of a glance at a Muscle and Fitness, admiring a double bicep pose and my Zubaz pants in the mirror and loading a bar with my first exercise.  Yes I did Sissy Squats, Donkey Raises, and (god forbid) Quad Extensions all while wearing my zebra-striped Valeo Belt.  My pre-workout was a soda, I ate fast food after school and finished training sessions with high rep abs in which I flexed my spine and had raw eggs and ice cream in my post workout shake.  By today’s expectations, the “smart” people of the training world might not only consider me lucky to have gotten results, but even more lucky to be alive!  I consider myself more lucky to have learned the lessons these experiences taught me on how to do things “right.

I Get Seriously Nervous Before Having Sex With Someone New. What Can I Do?

A lot of men make themselves unnecessarily anxious because they rush to be intimate with a new woman as quickly as possible. A lot of this comes back to socialization: Guys are taught to think they need to seal the deal as quickly as possible. I say “unnecessarily” because there’s really no reason to rush yourself. If a woman is interested in being intimate with you, she’s not going to automatically change her mind simply because you’re taking your time. If anything, not feeling like you’re in a rush to get into her pants will feel like a breath of fresh air to her.

If a drug could make you eat less and lose fat, would you take it?

A group of 28 very overweight people took part in the study. Half of them received a placebo, while the other half were given semaglutide for 12 weeks; after those 12 weeks were up, researchers then repeated the process, giving semaglutide to the initial placebo group, and vice versa. After 12 weeks, they were invited to the testing center and given a lunch and dinner. They were told to eat as much as they needed to feel "pleasantly full," while researchers recorded their food preferences and desire for food. On average, people who had taken semaglutide ate 24% less. Since the participants' metabolisms were unchanged, the findings suggest that appetite control is what led to fat loss.

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Pimp your muscle-building plan with these man-sized movements for beastly size:

Instagram post by Shawn Ray • Oct 24, 2017 at 11:38pm UTC

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Attacking some walk over / cross over med ball push ups @xdfitofficial - Best Med Balls #UndergroundStrengthGym

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.

Tip: Fix This Tiny Muscle and Lift Heavier | T Nation

Lastly, if you never work your arches, your feet will collapse in. If your feet collapse in, the external rotators in your hip (piriformis) will overwork to compensate. Once again, the piriformis is just trying to help out and that's why it's so tight. If your gym will let you, lift barefoot. Make sure you keep your big toe firmly planted on the ground during lifts. When your toes pop up during a squat, it deactivates the core and turns on the paraspinals as counterbalance.

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A proper warm-up might just be the most essential part of your training protocol. Here's how!

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World Series 2017 Preview: 5 things to watch in the Los Angeles Dodgers vs. Houston Astros matchup

The Astros and Dodgers both have aces at the top of the rotation, but Los Angeles definitely has the advantage with depth. L.A. is four-deep in its rotation with all-world pitcher Clayton Kershaw, trade-deadline acquisition Yu Darvish, along with Alex Wood and Rich Hill. While Houston doesn’t have the depth of the Dodgers, it's very top-heavy with aces in Dallas Keuchel and Justin Verlander. Keuchel won the Cy Young in 2015, and while Verlander is far removed from his 2011 dual MVP-Cy Young season, he looked rejuvenated down the stretch of the season for Houston after being traded by the Tigers, going 5-0 with a 1.06 ERA. Verlander kept it up against the Yankees in the ALCS, winning series MVP while going 2-0 with a 0.56 ERA, 21 strikeouts, and just two walks against the Bronx's best. The series could be decided by which starting pitchers work the most innings.

8 Things You Need to Know About Rosie Roff

Rosie Roff is that stunning ring girl who steals some of the spotlight away from the actual fight, and we got to talk to her. She initially got her start at modeling when she was asked to join a bikini contest at 16 years old, and the rest is history, according to She has been in several top publications such as People, Maxim and Oracle .

Low Carb Diets: Fact vs. Fiction

Meanwhile, ketones, which are produced when you burn major amounts of bodyfat, are used by the body for fuel to prevent the breakdown of muscle protein. With that decrease in muscle breakdown due to ketones and an increase in muscle buildup from higher protein intake, you have a perfect recipe for stimulating muscle growth. In fact, a study performed at the Storrs campus of the University of Connecticut found that men on a low-carb, high-protein diet gained muscle mass without even exercising. When you couple a low-carb, high- protein diet with a solid training program, you’ll be amazed at how much fat you can lose while maintaining — if not gaining — muscle.

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There's more to living a longer life than working out and eating clean. Here are 5 surprising ways to live longer!

The 6 Worst Exercises for Heavy Lifting

Renowned strength coach Eric Cressey had this to say about behind the neck presses, “It’s a really vulnerable position for the shoulder girdle, because the rotator cuff is at a mechanical disadvantage.” An injured rotator cuff minimally means a cessation from heavy lifting and possibly a life-time moratorium—opt for front or dumbbell presses. If you perform this movement, DO NOT go heavy.

The 5-minute abs workout for a shredded midsection

Building muscle , losing weight , and getting in shape is a game of consistency and focus—and cutting up your abs is no different. If you're eating all the right things and you're hitting the gym on a regular basis, you'll get the results you want. Some say long-duration cardio, some claim intervals, while others tout compound exercises are the trick, and then you've got the man who swears it's all diet. It's a combination of everything, and it comes down to consistency.

Instagram post by @iconmeals • Oct 24, 2017 at 9:51pm UTC

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Learning how to recognize and remedy symptoms of low testosterone can help you stay strong, lean and healthy.

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Use pre-exhaust training to isolate your shoulders and produce big gains.

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