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Strong Chest, Big Chest: Build Mass That'll Work For You!

Let's break it down. Usually, strength is developed when training at about 75 percent or more of your one rep max, working up to around 92-95 percent of 1RM, depending on your program and goal. Personally, I would dial that back a bit and put the range at 75-90 percent. This loading also allows you to work at a moderate enough volume that you can prevent the loss of muscle mass, and possibly even still stimulate mass building, while still chasing strength.

Today's Workout

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The Sustainable Diet for Lifters | T Nation

Let's say you've been losing fat, your training is going well, and the hunger is manageable... but then your fat loss stalls out. The logical answer for most people is to lower calories further to create a greater energy deficit. But with that comes a greater degree of fatigue. Now you lift with less volume and intensity, and you may even skip cardio or bypass some lifting sessions altogether.

The Very Best Way to Build Forearms | T Nation

I also believe in constant tension when training the forearms. Maximizing lactic acid accumulation is the best way to make the forearms bigger. As such I like the good old wrist roller. That's been my go-to exercise for bigger forearms. Since there's basically no eccentric and no muscle damage going on, you can easily do them on a daily basis even multiple times per day.

5 muscle-building pancake recipes

The beauty of having your cheat day fall on a weekend is you can leisurely whip up whatever it is you decide to indulge on. If that turns out to be a late-morning stack of pancakes, then the recipe below is right up your alley.

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.

Tip: Immunize Yourself Against Fat Gain | T Nation

The Danish dieters, as a result of altering bacterial ratios, lost fat, while the Canadian children merely stopped adding layers of fat. The Canadian children, in fact, had in a way been immunized against further fat gain, while the Danish subjects had used a combination of diet and prebiotic fiber to, in a sense, "cure" themselves of fat.

The Primary Pattern Workout Plan | T Nation

Now, there are other proposed patterns, and clearly some of your favorite exercises don't fit any of these categories – curls, ab drills, calf work, etc. But notice that the exercises that do fit into these patterns are proven standards, things like squats, deads, presses, and rows that train a lot of muscle all at once.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show , they are actually gawking at more tri than bi.

5 Rules for Gaining Mass

Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you'’re gaining muscle, not fat, don'’t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there)— as well as your biceps, chest and quads. Also, don'’t think that you have to gain a set amount of weight each and every week. "Your mass gain doesn'’t have to be uniform,"” Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. "“Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass -— or loses fat - which is by no means in linear fashion," adds Aceto.

Tip: Does Compression Gear Really Work? | T Nation

Without getting into too much detail about hemodynamics, it makes sense that tight compression gear may enhance local blood flow and improve oxygen delivery, and additionally, may enhance arterial blood flow, which in turn will facilitate more efficient clearing of metabolites, the aforementioned H+ buffering, and distribution of nutrients.

Tip: The 1.5 Method for Squats | T Nation

The 1.5 or one-and-a-half method is an advanced strategy that's mainly used to increase time under tension to stimulate hypertrophy (muscle growth). But when used with the back squat, it can also be an effective corrective exercise for those who struggle in the bottom position.

Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

The chicken-leg elimination workout

If you love the gym, chances are you don't mind squats. But if you're more of the "kinda-workout-to-stay-fit" guy, you probably despise them. Too bad. It's going to be the cornerstone of this routine for one simple reason: it works better than any other exercise. There's really not much to it after that. Just put in the work, and make sure to eat up. Oh, don't forget to work in some stiff-leg deadlifts on back day.

Tip: Reassess Your Squat | T Nation

If you can't squat to parallel, then you have mobility problems that need to be addressed. There's a limit to how low you should go however. Don't force your body into a depth it's not ready for or you'll start to butt wink (see photo below) and could do some serious damage to your lower back. Butt wink is when your lower back rounds and your pelvis rotates back.

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The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

Muscle Pharm Recon at Best Prices for Recon

† 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.

The best bodyweight legs workout ever

The muscles of the legs are stubborn. They carry you around everywhere, so it takes more than bodyweight squats to convince them they need to get stronger. This workout brings the pain with moves that ask the legs to work independently or without the benefit of locking the knees out (which lets them rest momentarily during a set). Correcting imbalances in your legs and keeping tension on them for prolonged periods will burn like hell, but you’ll be amazed you could get such results without putting a barbell on your back, or doing the same old exercises that didn’t work before.

Mike O'Hearn : Created To Succeed! with Bert Martinez

I sat down with Mike O'Hearn to discuss success, failure and being obsessed. Mike O'Hearn, also known as "Titan" is an American bodybuilder, actor, personal trainer and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven times, and is a four-time Mr. "Natural" Universe title holder.

The Powerlifting Training Plan

Each week, the sets and reps will change slightly. The exercises change too after Week 5. Simply follow the sets and reps for the corresponding exercise (1A, 1B, 2A, 2B, etc). All three workouts are organized the same. Except where otherwise noted, choose a weight that allows you two or three more reps on your first set than the number that's prescribed, but do only the prescribed reps. For example, a set calling for 10 reps should be done with a weight that you can really do for 12 or 13 reps with good form, but perform only 10. On subsequent sets as you fatigue, you'll find that just doing the prescribed reps is more challenging.

Tip: How to Get More Gains on Back Day | T Nation

For any horizontal pulling (like seated cable rows) or vertical pulling (like chin-ups and pulldowns), keeping the shoulders back and down will ensure your lats and mid back are being worked, as opposed to the upper traps and biceps.

Sagittarius Horoscope for Thursday, September 28, 2017

Thursday, September 28, 2017 - Intellectual currents begin to slowly settle back down to normal now, but you’re not willing to sink gently into silence. You sense that a window of opportunity is closing and you want to take action while you still can. However, you must first examine your values and make a statement that inspires others rather than disempowering them. Folksinger Theodore Bikel said, “I have always striven to raise the voice of hope for a world where hate gives way to respect and oppression to liberation.”

Tip: Two Tips for Perfect Deadlifts | T Nation

These simple cues will make your deadlift feel awesome, keep you safer, and help you pull more weight.

Kuwait Pro 2017: Shawn Ray's Preview Analysis Forecast | GI News

Shawn Ray has landed in Kuwait and breaks down the line up for the Kuwait Pro 2017 bodybuilding competition. While there is no Men's Open competing this week - we still have an intense Men's 212 line up. With Flex Lewis not competing, will Hadi Choopan get a second chance at first place after what many believe was an upset at the Asia Grand Prix? Shawn Ray breaks it down above! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: Be sure to subscribe to receive updates from the GI Fitness Network: Check out our official website: Check out our Facebook: And follow us on Twitter:

Instagram post by Shawn Ray • Oct 4, 2017 at 11:54pm UTC

Tip: Do These Stretches After Squats | T Nation

Chad Coy has competed as a Pro Strongman since 1998. He served as the alternate to World's Strongest Man in 2001, and competed 10 times in the open America’s Strongest Man. After transferring to the Masters division, he has won 3 national titles, been runner up 3 times, and competed at the World Championships 5 times. He currently lives in Bloomington, IL, where he serves as the Director of Method Sports Performance. Follow Chad Coy on Facebook

Tip: The Descending Set Bench Press Workout | T Nation

The goal here is to choose an exercise and accumulate 100 total reps for the movement using the descending set method: start heavy and lower the weight as you fatigue, BUT perform more reps. Your goal is to get 100 reps total. One cool thing about this method is that you'll be training in the strength ranges and the muscle growth ranges in a single workout.

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Golds Gym Classic Overall Body Fitness Winner in Rotterdam, Holland! @GenerationIron @juliettemsolymp @GoldsGym

15 Tips for Dating a Bodybuilder

Dating a bodybuilder is no exception to the rule. Serious bodybuilders are a unique group of people with certain rituals and beliefs that one must be aware of. Should you choose to walk down this path of passion, keep these items in mind if you hope to make the relationship last beyond just a fling. That being said, here are 15 rules for dating a bodybuilder.

7 ways to boost your endurance and stamina

When you build your leg muscles , Torres explains, you’ll better able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he adds. If you're looking to take on a Tough Mudder, Spartan Race, or any other endurance race, take a look through Torres' sneak tactics. You're probably not doing these seven training techniques—but once you do, you'll significantly boost your endurance and stamina. Running The 6-week routine to run a 6-minute mile Achieve one of the greatest benchmarks in fitness.

6 Things You Should Know About CarnoSyn

So what makes CarnoSyn® beta-alanine so potent in its ability to build better muscle and help you perform at the top of your game? We break it down with six simple facts you should know about this must-have, muscle-building ingredient.

Top 5 Natural Supplements for Better Sex

Ginseng , known as the natural Viagra, has a strong reputation for improving sex drive—and for good reason. As one of the most popular herbal medicines in the world, millions of people supplement with the root plant to treat a variety of health conditions from inflammation, to low immune function, to stubborn weight gain—and, of course, sexual dysfunction. A 2008 review of 28 clinical studies suggested that powered Korean red ginseng increased sexual arousal and treated erectile dysfunction in men. Additionally, research conducted by the Department of Physiology at the Southern Illinois University School of Medicine showed that ginseng can directly facilitate erections by relaxing erectile tissue and increasing blood flow.

VIDEO: The 3-Move Muscle-Maker Workout

Yep, three moves. And the play is simple. Hit the gym focused and prepared to train aggressively. Load the bars heavy and feel each and every rep. Hit the showers and pound a shake.

7 Reasons You're Not Losing Weight

It’s true, you must burn more calories than you are consuming to lose weight, and cardio is the fastest way to burn those calories for most. However, there is a point of diminishing returns for most. Spending hours and hours of cardio can be tedious and cause unfavorable metabolic adaptations. Your body adapts to cardiovascular/aerobic exercise quickly. If running for 20 minutes at 6 miles per hour burnt X amount of calories when you start it will eventually burn X-Y calories. One must continue to either increase intensity or duration to continue the weight loss benefits.  As you can see, eventually you run out of energy or time.

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Happy birthday to new #Avatar star #KateWinslet ! Celebrate with these. The 13 most stunning photos of Kate Winslet:

7 ways to improve flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders can inhibit proper form and limit your fitness, so get to work on getting flexible.

12 Laws of Fat-Burning

Sure, calories and hormones can determine whether your body deposits food into muscle or as bodyfat, but meal frequency, or how many times you eat each day, affects your overall metabolism. Every time you eat, the body's calorie-burning engine, also known as metabolism, slightly increases. This is especially true for meals that contain protein. So if you eat six times a day, you'll experience six metabolic surges a day, rather than just four if you eat only four times a day. And, of course, eating seven or eight times per day would be even better than six. This is one way to lean out without having to drastically reduce calories. Frequent feedings tend to increase the chance that what you eat will make its way into muscle tissue rather than being packed away as bodyfat.

5 at-home workouts better than the gym

Adam Von Rothfelder, former professional MMA fighter, owner of CoMo in Milwaukee , and personal trainer, is bringing inspiration and some serious sweat potential to your tired at-home workouts in an effort to turn them into tried-and-true routines you come back to again and again. The following five circuits provide results whether you're looking to lose weight and drop fat, harness explosive power, build strength, hone your flexibility, or ramp up your endurance.

9 ways to cure (and prevent) shin splints

“When you’re getting back into the sport, spend the first two weeks purposely staying with a relatively short stride to reduce the liability of shin splints,” says Jeff Galloway, an Olympian who has coached over one million runners to their goals. Practice with a cadence drill once a week every week. Count your cadence—how many times you turn over—on one foot for 30 seconds. Then, take a 30-second break. Repeat for 4-8 sets, aiming to add an additional count each time. “Research shows that as runners become faster, their stride shortens, so the key to boost mechanical efficiency is to increase turnover rate,” says Galloway. Keep in mind there is no magic number. A prescribed turnover rate might drive some individuals to failure and not be enough for others. Mental health How to beat pre-race (or event) anxiety 8 ways to keep your cool to maximize performance.

The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

Dwayne Johnson on Twitter

Giving fate a run for its money with our 1st @SevenBucksDS & @CorridorDigital scripted drama: #LIFELINESeries . OCTOBER 11 on @YouTube RED

7 things you’re doing after the gym that are wrecking your body

Muscles are protein. So if you want bigger, stronger muscles, you should eat more protein, right? Maybe not. “Men trying to gain mass often are already eating plenty of protein throughout the day, and often the next meal is not too far from the last one before the workout,” says registered dietician and personal trainer Joey Gochnour, R.D.N., N.A.S.M.-C.P.T. But what about that post-workout window? “I used to always promote the anabolic window with my clients, but after seeing many people get results without worrying about their meal timing, I realized planning meals and snacks throughout the day so that your total daily nutrient needs are met is most important.” Supplements sometimes have more grams of protein than you need in one sitting. “Research has shown that consuming more-than-required protein just becomes calories that your body stores as fat and carbs,” he says. Check out our protein guide to find out how much protein you need and whether a supplement is necessary.

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Instagram post by Flex Wheeler • Oct 5, 2017 at 10:06am UTC

The 5 Most Popular Men's Hairstyles This Fall

Figuring out hair trends is the easy part—it’s deciphering what works for you that can get tricky. That’s where AXE Hair Celebrity Groomer Amy Komorowski comes in. After styling the manes of Eddie Redmayne, Ryan Reynolds, and Adam Driver, the New York City-based pro knows exactly what haircuts are cool for this fall. And even better, whom they work for. These are the five haircuts to keep in mind this season, and how to make them work for you with products you can find in your local drugstore's beauty aisle.

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 .

Rate my Physique, Guys and Gals

Newbie lifter here, just about to finish my 5th month of dedicated lifting. I’ve lifted on and off over there years but haven’t really stuck to anything like I’m doing now. As you can probably tell my bodyfat that a cut is in order, but I probably wont be cutting too hard anytime soon. Anyways, I’d appreciate any feedback on what is good and what could be improved. Sorry no leg pics yet! Stats are 5’10" 195-200lbs.

5 bodyweight exercises you can do without a gym

Start standing with legs straight and wider than shoulder-width apart (about a foot and a half from heel to heel). Bend your left knee to squat down onto that leg laterally, keeping right leg straight. Squat down laterally onto your left leg. When you rise out of the lateral squat, step behind your right leg and sink into a squat while keeping the your right leg straight. Then push back up and through the starting position.

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Enjoy this on #NationalGolfLoversDay . Watch: LPGA golfer Jaye Marie Green crushes drives in a bikini on the beach:

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