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The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

Top 10 Moves for Fast Pec Growth

This article has a very simple purpose - to discuss my favorite exercises for building a massive, thick, gnarly, complete chest . I am not going to talk about techniques, tempos, and  time under tension , or mention muscle origins, insertions, genetics or hormonal manipulations. I simply want to go over my top 10 pec-punishers and why they should be a part of your chest building program.

The Importance of Junk Food Carbs

hen you’re eating clean, it’s ok to indulge on junk food carbs, but only if it’s done right. The philosophy of the sports nutrition world has been to go with low GI carb foods like oatmeal, whole-grain bread, or quinoa. The reason: low GI

Optimum Nutrition Gold Standard 100% Casein at

SUGGESTED USE: Consume approximately 1 gram of protein per pound of body weight per day through a combination of high protein foods and supplements. For best results, consume your daily protein allotment over several small meals spread evenly throughout the day. TIP: Try using "slower" Gold Standard 100% Casein™ with "faster" proteins like Gold Standard 100% Whey™ or Pro Complex® at different times for maximum effectiveness. Take Gold Standard 100% Casein™ immediately before bed and in between meals when delayed protein delivery is desired. Drink Gold Standard 100% Whey™ or Pro Complex® proteins before and immediately after workouts for a rapid "shot" of amino acids.

College Muscle

That’s why we’re bringing you COLLEGE MUSCLE—workout plans, campus life tips and advice from M&F experts all designed to help keep you on track while at school. We’re also delivering advice and ideas straight from your fellow fitness-minded college students in our COLLEGE MUSCLE Blog series. And if you’re a fitness fanatic—and a college student—with knowledge to share, we want to hear from you! Submit your own COLLEGE MUSCLE Blog and you could be featured on and win a Nutrex prize package.

America's Top Marathoner Tells You Why You Should Run One

At 39, Meb Keflezighi’s had a productive running year, taking fourth in NYC and first in Boston – the first American to do so since 1983. If you lined the streets on November 2, you probably saw a flash of his orange singlet gliding by with the lead pack. You may have even been part of the noise gauntlet that welcomed him to First Avenue near mile 16. It’s hard to connect with his gazelle-like stride or fathom his 12 miles-per-hour speed. But maybe the mass of 49,996 people behind him inspired you to try for your own 26.2. If that’s the case, read on, because we spoke with Meb about why you should run a marathon and the best way to get started.

Build a Strong Chest With the Strength Band Pec Flye

In this exercise, the traditional pec flye gets a simple twist with a set of strength bands. Rather than lifting pin-selected weight stacks in a cable crossover station or pec deck, the strength band pec flye puts your pecs under constant tension, stressing the muscle fibers of your chest in a whole new way. And as research has shown time and again, regularly changing things up is essential for sustained growth.

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A diet and workout plan only for those who are dead serious about getting lean:  Free ebook.

8 Foods That Make You Stink

Now, here's the lowdown on terrible body odor: Eating foods with certain chemical elements can seriously intensify that odor to an almost unbearable level. More bad news: Some of these foods are super healthy and most men should have them in their diet. The good thing is that the odor is temporary. "It will only take two hours for the body to start smelling," says Debra Jailman , a dermatologist, and author of Skin Rules: Trade Secrets From a Top Dermatologist , "and it can also last up to a few hours." So next time you consume these foods (hopefully only the healthy ones), either avoid them before a big event (or a date). Alternatively, Jailman suggests this trick: Eat foods (or supplements) rich in chlorophyll—like a fresh sprig of parsley or cilantro after a meal—since they're known to counteract odor.

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Work out at Planet Fitness? Sorry about that. Here's why you should switch gyms: …

The 8 Best Ways to Switch Up Your Plank

Planks are the new sit-ups for modern-day  core training . People like numbers so instead of doing 300-500 sit-ups every night, they’ll form a statue-like creature on the floor next to their bed and be motionless for as long as possible. But, as with anything, we must apply the Principle of Progressive Overload to ensure continued progress. No one in their right mind wants to hold their planks longer and longer—thankfully, progressive overload can be applied by other means.

A Workout for Every Holiday Time Crunch

Sometimes, like during the holidays, it can be hard to schedule a typical 60-minute gym routine. Fortunately, you don’t have to—that is, not if you’re willing to go all out. Put these three workouts on your to-do list this month and prove to yourself just how little time you actually need to look like an athlete and perform at your very best.

Carpal Bummer: Guard Your Wrists from Pain

pushing too much from the base of the palm (closer to the wrist) can lead to nerve irritation . Use of extraordinarily tight wrist wraps or lifting straps can also lead to carpal tunnel compression and subsequent CTS. Forceful flexion of the wrists during lifting movements can cause shooting pains or “zings” from compression of the nerve, hinting toward improper form.

Michelle Lewin Shows Off Her Hard Work

Michelle Lewin is one of our favorite athletes, and she has been working hard in the gym this summer and looking like a million dollars on the beach. Check out this gallery and links to the some of the workouts that have her in such killer shape.

Vince McMahon's Back to Business Workout

“On the bent-over row he can do 315 for 10 reps,” says Mike Monteforte, McMahon’s trainer and workout partner. “He has unbelievable strength in his back.” After completing a body part, the two
 will then do a CrossFit-inspired workout consisting of battling rope slams, sled drags, sledgehammer swings (with a hammer named Big Jack, an allusion to the AC/DC song), and sprints. After that—yes, there’s more!—he does a circuit of ab exercises. The whole training session takes 90 minutes.

Everything You Need To Know About Hydration -

Thanks for reading the article! Keep in mind the calculator is just an estimate and it's best to listen to your body. Believe it or not, you should be using the restroom about every 1-2 hours if you're properly hydrated. I know it sounds like a lot (and it's going to be slightly different for everyone), but that's how your body gets rid of metabolic byproducts that accumulate in your body throughout the day. Also, food and beverages (other than water) count towards your total daily fluid intake, so you may actually be getting in the amount the calculator recommends. I always follow the easy tip of looking at urine color. If it's clear/pale yellow you're probably well hydrated. If it's a darker color you probably need to be taking in more fluids. Hope this helps!

Introducing Carbon Prep and Recover

To learn more about the products, ingredients, and scientific references & to purchase visit: NO PROPRIETARY BLENDS. Only properly dosed, research based ingredients, and no ridiculous marketing. Our first 2 products are Carbon Prep & Carbon Recover. The purpose of these products to to enable you to train harder, longer, more effectively, and recover better leading to better more productive training sessions and hopefully more muscle and strength over time.

100-Rep Sets

Alternately, you can work 100s into your usual routine as a shock treatment. Do an occasional century set session for a lagging body part, or rotate such workouts so that all body parts get the treatment from time to time. Not only can this jump-start new growth, but it can also recharge your training in general, especially when you have nagging injuries. Don’t have time for your usual workout, or your joints are still reeling from your last one? Do one set per exercise for 100 reps. Such a routine will be faster and also allow you to train around injuries. You may look a little crazy and a lot weaker doing marathon sets. But, if used only occasionally, 100s is a smart way to foster heavyweight gains.


Warnings: Do not use more than 4 total servings per day. BCAA ENERGY contains caffeine and beta alanine. Beta Alanine can create a temporary tingling feeling on your skin. This is normal and diminishes with continued use. This product is only intended for use by healthy adults over the age of 18. Do not exceed recommended serving amounts or daily intake. Do not use this product if you are pregnant, contemplating pregnancy or nursing, if you have any pre-existing medical condition, or if you are taking any prescription or OTC medications. Discontinue use two weeks prior to surgery. This product contains caffeine. Do not use if you are caffeine sensitive. Keep out of reach of children.

Test Your Training & Nutrition Knowledge With This True/False Quiz

Although eating protein triggers protein synthesis in the body (the process by which the body builds muscle and repairs damaged tissue), just eating a high-protein diet won’t lead your muscles to grow significantly. Rather, you have to overload the muscles with weights to achieve measurable muscle growth. That said, a high-protein diet may increase muscle size when paired with weight training and it can preserve lean mass when cutting calories. 

Your Diet and Exercise Plan Is Not Working. Here's Why.

Here’s some health advice you won’t see mentioned anywhere: most fitness and diet tips are limited. They are the fuel to living a better life, but they are not the engine. In other words, good nutrition and an effective exercise plan help and are necessary, but ultimately they are both just pieces of the puzzle. And without...

Zach Even - Esh

Zach Even - Esh Deadlifts, Rocky & Navy SEAL Inspiration

7 Exercises Made More Popular By CrossFit

Read on for a few of the exercises that CrossFit made more popular. And while these moves have existed for a long time, you can thank this fitness trend for putting them into commercial gyms across the world. 

This Sleek Watch Fights Global Hunger

Chances are what caught your eye here was the group of hot models in tight t-shirts. Granted, these women are beautiful, but there is actually a great reason (besides looking good) that they are wearing these t-shirts. These shirts are part of Michael Kors' Watch Hunger Stop campaign—an initiative to raise money and fight global hunger—for good.

10 Top Shaving Questions—Answered

If you're like a lot of the dudes here at Men’s Fitness , you remember being a kid watching your dad shave in the mirror each morning. When you earned your bearded bragging rights and took to shaving your face on your own, you figured out how to remove the hair, and that’s probably about it. You didn’t run to dad to ask the do’s and don’ts. “Why do I get in-growns and that guy doesn’t?” “What purpose does a shaving brush serve?” “Do I need five blades, or will one be OK?”

FDX2 Build Muscle Burn Fat (advanced)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I


Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

The Straight Up Shoulder Routine

This routine should be performed at a quick pace, with no more than 30 seconds rest between sets. Because the deltoids are a fairly small muscle group and the shoulder joint is susceptible to injury, it’s best to keep the weight moderate and the reps generally on the high side, as in 10–20. The entire routine should take you no more than a half hour to perform, and you should do it twice per week.

New Standard Makes Sense of Trainer's Credentials

Attending the seminar makes you a coaching candidate, and within 14 days you must complete a written exam and submit video evidence of yourself coaching a client through a wide array of exercises, individualizing your coaching cues to his or her specific limitations. The seminar I attended at Great White CrossFit in Paramus, NJ, was sold out and attended mostly by working professionals: personal trainers, high school and college strength coaches, as well as CrossFit athlete Kenny Santucci and women’s CrossFit superstar Christmas Abbott. The consensus at the end of Day 2 was that everyone had acquired an incredible amount of information to apply to both their clients’ programming and their own training. In terms of time required, it can’t quite match the full year it took me to read the massive C.S.C.S. textbook from cover to cover, yet I can say with confidence that it’s a more comprehensive vetting process for trainers and strength coaches than anything else I’ve seen. To get ahead of some of the hate mail that could roll my way: I’m not saying that I now know more than anyone holding any other certificate.

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As with every RSP product, you can rest assured that what’s on the label is in the bottle. No amino spiking or playing games with any dosages. With RSP, you’ll get completely safe and effective products at great price in every encounter. Thanks for being a part of Team RSP. Live Inspired.

The Ultimate Leg-Training Workout

All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”

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When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Saturday's Leg Workout

The following details my primary leg workout from this past Saturday.  It was designed by my coach, John Meadows.  The program is past the mid-point, but I’m actually 1 week out from competing in the Europa Phoenix 212 Pro contest October 10-11 th .  This has been one of my favorite Meadows programs, so I’m planning to hit pause after this particular workout and go into depletion workouts next.  Meaning you probably won’t see as many training logs until I get back home into normal training again following my competition.

6 Fun And Effective Fat-Burning Workouts -

If you've got the itch to be a lean machine 365 days per year, then you'd better have the stones to put in some serious work. Don't worry: Just because you have a hardcore goal doesn't mean you have to commit to doing hardcore time in the gym. You can perform effective, fat-torching workouts in less time than it takes you to grocery shop.

A Clean Start

We only ask that you try it for one month, resisting the urge to add to it or tweak it in any way. Instead, embrace it as a chance to get back in touch with the simple and efficient nature of weight training in its purest form: using basic barbell, dumbbell and bodyweight exercises, striving for 10 reps per set as you pyramid up the weight each set in search of your upper strength limits.

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5 Moves to Try One Arm at a Time

How To: Grasp a fixed overhead bar with one hand, grasping your wrist with your free hand. Hang freely from the bar, arms fully extended and ankles crossed behind you. Contract your lats and working biceps to raise your body upward, trying to clear the bar with your chin. Hold the top for a beat and then lower yourself down to the dead-hang, elbow extended position. Can’t do a single rep this way? Work your way up to it by pulling to the top position with both arms and lowering yourself slowly with one. Perform 3-5 sets of 3-5 reps with each arm to start, adding reps each week until you reach 10. From there, try full range of motion reps with each arm in the fashion described above.

Iowa State is Grappling with Glory

On the fitness front, ISU has a plethora of sports facilities: two climbing walls, more than 20 basketball courts, and a variety of outdoor sports equipment from kayaks to bicycles. But at ISU, one activity is truly king: wrestling.

Logan Bell on Twitter

@BioLayne I've taken it 4 times(great results) but no increase in perspiration. Perhaps it's a slight effect of increased blood flow?

StephanieBoethin on Twitter

@BioLayne what are your thoughts on taking glutamine to help with fat loss and building muscle?

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The Battle Ropes Workout

“Battle ropes offer full body strength training as well as cardio,” says Danielle Hopkins, a master trainer at Printing House Equinox in New York City and the creator of the gym’s popular Ropes & Rowers program. “They’re especially great for targeting your core and upper body, since those are your primary movers in battle rope training.”

2015 IFBB EVLS Prague Pro Official Scorecards

Open Bodybuilding Awards - 2015 IFBB EVLS Prague Pro

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