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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.

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The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

Train Like A Titan With Mike O’Hearn

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5 Ways Social Media is Ruining Fitness | T Nation

The truth is, while cheat meals are tempting, they only work if you're lean enough, spend enough time doing intense training, and have a 90% adherence rate to a sound nutritional protocol. So be careful about comparing someone else's diet to your own. Don't think you can afford to eat such meals because you saw your buddy throwing down, and don't think that's all he's been eating.

Tip: Eat Potato Chips, Stay Lean. Here's How. | T Nation

The problem is how we usually eat them, usually in French fry form or out of a bag you shame-purchased at the convenience store. It's not the potato that's the problem, it's how it's prepared: fried or baked with bad fats and soaked with extra calories. Here's how to make your own shame-free chips.

Instagram photo by Lance Keys • Jan 29, 2017 at 10:57pm UTC

Tip: Get Your Elbows Right for Push-Ups | T Nation

On the flip side, tucking the elbows in hard to your sides isn't a great idea, either. While most do this with the intent of sparing the shoulders, what ends up happening is that this excessive tucking causes the humerus to glide forward in the glenoid fossa. In normal people talk, you start to get an "owie" in the front of your shoulder.

Tip: The Best Food to Eat for Prostate Health | T Nation

Fact: Most men will get prostate cancer if they live long enough. But a certain food will greatly reduce the risk. Here's the science.

The 10 Most Overrated Workouts and Diets | T Nation

Setting out to prove a point that you can lose weight only eating peanut butter cups or cat food doesn't impress me, and I think it sends the wrong message. Just because you CAN do something doesn't mean you should. I can probably get your girlfriend to cheat on you with me but that wouldn't be very cool. And knowing my luck, she'd probably be a total pain in the ass and tell me she's on one of these diets and all she's eating right now is Lucky Charms.

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7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

sponed on Twitter

@mrojaycutler thanks for being so nice to my little man this weekend! He was so excited to meet his idol and has talked nonstop about you

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

Tip: A New Exercise for Glutes & Quads | T Nation

Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

Build a Huge Back

When bodybuilders think of training back, they usually focus on width or how far their lats stick out from their sides. However, this is only one aspect of a well-developed back. The thickness of the upper back is equally important. The primary muscles of the upper back are the middle traps and upper lats. The primary exercise that targets the middle traps is the bentover lateral raise. The primary exercise that targets the upper lats is the seated wide-grip row.

2 Tricks To Smash Through Your Chest-Training Plateau

In a normal press, you reverse direction at the bottom of the ROM in one smooth motion, releasing the elastic energy that has built up in your muscles to help push the bar back up. In paused bench presses, however, you allow the bar to settle (about 2 seconds) on the safeties in a power rack or by stopping each rep at the bottom. Either way, the technique dissipates that built-up energy and forces you to use your musculature alone to push the bar out of the hole. This technique is sometimes called a "dead" bench because you're starting each lift from a dead stop.

Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

Tip: An Easy Way to Stay Full and Lose Fat | T Nation

To try it out, simply let your blender whip up your protein shake for 15 to 20 seconds longer until you notice the volume rise. If you're using a stick-style hand blender, blend your shake with a portion of the blades above the liquid to increase aeration.

10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

Tip: A New Exercise for Glutes & Quads | T Nation

Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

Sagittarius Horoscope for Thursday, January 19, 2017

Thursday, January 19, 2017 - Reality reins you in now and you probably won't like having your wings clipped if you recently took an issue too far. Although you can't fly freely today, retreating won't help the situation either. The stress from assertive Mars' dynamic square to repressive Saturn in your sign can be irritating, especially if you're itching for a little adventure. But it's not useful to blindly ignore the signs; instead, postpone any new activities until you address the current blockages. If you are persistent without forcing the issue, the resistance will play out on its own.

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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.

Bodybuilding Shawn Ray - Road to Olympia

Tribute to one of the best bodybuilders to ever compete in the sport, Shawn Ray. Mr. Olympia Contest History; 1988 Mr. Olympia – 13th Place 1990 Mr. Olympia – 3rd Place 1991 Mr. Olympia – 5th Place 1992 Mr. Olympia – 4th Place 1993 Mr. Olympia – 3rd Place 1994 Mr. Olympia – 2nd Place 1995 Mr. Olympia – 4th Place 1996 Mr. Olympia – 2nd Place 1997 Mr. Olympia – 3rd Place 1998 Mr. Olympia – 5th Place 1999 Mr. Olympia – 5th Place 2000 Mr. Olympia – 4th Place 2001 Mr. Olympia – 4th Place Other titles and honors; 1983 California Gold Cup 1984 Mr. Teenage Los Angeles (Short & Overall) 1984 Teenage Mr. California 1985 Teenage Mr. Orange County 1985 Teenage National Championships 1985 Jr. World Championships 1986 Jr. National Championships 12thPlace Light heavy) 1987 Mr. California (Lightheavy & Overall) 1987 National Championships (Lightheavy & Overall) 1990 Pro Ironman Champion 1990 Arnold Classic Champion (lost title due to failing drug test) 1991 Arnold Classic Champion Inducted into the IFBB Hall of Fame of professional bodybuilding in January 2007. In October 2003, El Dorado High School inducted Shawn into its "Football Hall of Fame" In 1983, Shawn set the school's all-time Rushing record and record for Longest Run from Scrimmage (98 yrds), both of which still stand.

4 Moves For Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout . But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

How to Get More Out of Your Pushups

There are plenty of ways to make pushups more challenging : Elevate your feet onto a bench, add a clap—or two—at the top, create instability by performing your reps on an upside-down Bosu ball. You can also wear a weight vest or put a plate on your back, which turns it into a loaded exercise that will increase the intensity and recruit more muscle fibers in your chest, arms, and core. Plate positioning depends on preference and comfort, but your hips are forced to stay up and pressure is removed from your scapula when the weight rests on your lower back.

Always Forward, Forward Always

Full cleans not super terrible for being the first time in history ever doing them. The issue is that my Front Squat stance and clean stance are not the same and the wider stance/grip increased the ROM and taxed the lower back a bit.

Men's Fitness on Twitter

Fuel your muscles. The muscle-building plan: How to get the perfect amount of protein at every meal:

5 muscle-building breakfasts

Though it may feel indulgent, it’s fueling your body with protein, calcium, and iron. And while building muscle requires plenty of protein, it’s also important to balance out your meals with carbohydrates for long-lasting energy—which is why the berries make a great addition. Plus, they'll also provide an antioxidant boost.

Men's Fitness on Twitter

How to do them and why they're so important. The 30 most underrated exercises for men, according to 11 trainers:

Your perfect body game plan for 2017

Ever since celebrities started showing off those V-shaped cut lines that start below their abs and disappear into their pants, girls have been lusting after them and guys gunning for them. Even if you have six-pack abs, though, the V itself is very hard to sculpt for one simple reason—it’s not a muscle. “The V is formed by the inguinal ligaments,” says New York-based personal trainer Ryan George, “and that’s hard to build.” We all have inguinal ligaments, which originate from the hip and run into the pubic region, but most of us have a layer of fat covering it. “If you really want the V-cut to be prominent,” George says, “more important than anything is eating clean so you can achieve really low body fat.” We’re talking 8% (for help with that, refer back to No. 1). That’s the bad news.

10 awesome muscle-building dumbbell workouts you can do in 3 moves

"You can mix and match all of the workouts below to create nearly endless weekly programming," Perkins says. Aim to complete any three routines on non-consecutive days per week. "For example, you could do workout 2, 7, and 8 if you want to focus on legs and chest," she explains. "All of these mini-workouts are designed to work together as long as you allow for one day of non-strength training in between each."

The Good, Bad and Ugly When Training With a Bad Back

We need healthy back muscles to squat, to press, to pull, to push. And for anyone who’s been sidelined by a back injury, you know how important proper back rehab exercises are. Even if you’ve never had back trouble, it’s never too soon to adopt a spine sparing, core and back routine to prevent future trouble.

Weight Training for Your Body Type

The same kind of training will not work for every body type. Just as different trees require differing amounts of water and sunlight, differing body types require different stimuli in different amounts. No one program can effectively train all three body types. Some people need lower reps, and more rest, while others need higher reps and shorter rest periods. It all depends on you and your body.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

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The Ultimate Rear Delt Workout

Notice that when you are standing free, with your body unsupported, your rear delts have no stabilized base against which to press with their max strength. I have two solutions to this training paradox: The first is to perform seated dumbbell side laterals with my chest braced against an incline bench. Not only does this prevent forward thrust of my torso  as I raise my arms, but my stabilized torso enables me to isolate all of that power into squeezing my rear delts. I’m also able to squeeze that max weight through the full range of motion of my rear delts.

The Ultimate Protein-Food Meal Plan for Bodybuilders

With all that said, it’s time to start considering other protein options… ones that aren’t as mainstream. Enter: protein bread, protein chips, protein ice cream, and more. As for the protein chips and ice cream, they won’t destroy your fat or carb macros, containing little as 2 grams of fat and 5 grams of carbs. For once you’ll enjoy eating several times a day. Click on through to find out more about these protein alternatives and how to incorporate them into your daily eats, sample meal plan provided.

Instagram photo by George Twist • Jan 30, 2017 at 5:01pm UTC

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Tip: The 3-Point Push-Up Test | T Nation

The core is arguably the most important part of the body when performing a push-up. After all, tying together the upper and lower body is the reason we perform push-ups versus bench presses. Find and hold a neutral spine position throughout. If you laid a PVC pipe or broomstick on your back, you should have three points of contact:

Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

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The 20-minute workout routine to get hard 'core' abs

Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.

How to train for a triathlon

To do hill repeats, warm up with an easy 15-minute run, then go to a small hill—you want a long but gradual incline. Sprint up the hill for 30 seconds then jog back down. Repeat 10 times. Then run on a flat surface for 10 minutes of recovery and do 10 more hill sprints. Cool down with an easy 15-minute run. The goal of hill repeats is to do each set at a consistent speed while covering the same distance.

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@MikeOHearn is there such term as Lean Bulking and what routines do you recommend to achieve that

Ron Harris Named Online Editor of Muscular Development

Muscular Development Editor-in-Chief Steve Blechman commented, “I have the utmost respect for Ron Harris. He has proven over the years why he is one of the best bodybuilding journalists of all time. I have complete confidence that Ron will make great contributions to the MD website. Ron is passionate about bodybuilding and has the unique and incredible ability to crank out tons of great content, in a very short period of time! Ron is also a true fan of hardcore bodybuilding. Being a fan means he never loses sight of those whom the MD brand is dedicated to serve. With Ron’s energy, incredible work ethic, years of experience and commitment to bodybuilding, I look forward to working with him and rest of the great MD staff to promote bodybuilding better than ever, and provide a lot more and better content than ever before! I promise!”

51 Jailhouse Strong: 100 Bodyweight Squat Challenge
52 Ron Harris Named Online Editor of Muscular Development
53 Instagram photo by Fitplan • Jan 29, 2017 at 4:08pm UTC
54 Ab Training: 6 Reasons Your Abs Aren't Showing
55 The 8 Biggest Dieting Offenses and How to Fix Them
56 The 13 most basic rules of clean bulking
57 13 top songs to get you going at the gym
58 | Educating & Outfitting Athletes, Coaches and Trainers
59 The Bench Press Controversy
60 20 Unwritten Gym Rules You Must Follow
61 The 8 unhealthiest drinks you could ever order
62 Top 5 Triceps Training Mistakes
63 Week 6 / Day 3 - Berserker Bench Training
64 Tip: The Push-Up That Prevents Injuries | T Nation
65 Instagram photo by Mr. Olympia LLC • Feb 2, 2017 at 12:32am UTC
66 Schwarzenegger: 'We're going through some difficult moments ... but I guarantee we will work our way out of this'
67 Steve Richards on Twitter
68 6 Exercises You Should Be Doing for Maximum Gains
69 Tip: Little Range of Motion, Big Muscles | T Nation
70 Muscle & Fitness on Twitter
71 on Twitter
72 Tip: The Front Raise Complex for Big Delts | T Nation
73 طلال أبودينة 👑 on Twitter
74 Men's Fitness on Twitter
75 Tip: The Best Food to Eat for Prostate Health | T Nation
76 Instagram photo by Shawn Ray • Feb 1, 2017 at 1:09am UTC
77 GuinnessWorldRecords on Twitter
78 Instagram photo by Zach Even - Esh • Feb 1, 2017 at 12:28am UTC
79 Plazma™ Brutal Workout Formula for Enhanced Growth & Recovery - Biotest
80 Men's Fitness on Twitter
81 Tip: The Best Chest Exercise You've Never Tried | T Nation
82 Leg Training
83 Tip: Do the Double Barbell Press | T Nation
84 Chad Reid on Twitter
85 Instagram photo by 💣Bkbeast • Jan 30, 2017 at 12:09pm UTC
86 The Best Way to Mix Creatine
87 Instagram photo by Zach Even - Esh • Jan 28, 2017 at 5:37pm UTC
88 Instagram photo by Shawn Ray • Jan 30, 2017 at 7:56am UTC
89 Instagram photo by Shawn Ray • Jan 30, 2017 at 7:47am UTC
90 fitplan_app on Twitter
91 The Truth About Waist Trainers | T Nation
92 Tip: The Straight-Arm Pulldown for Big Lats | T Nation
93 Louis Martin Jr. on Twitter
94 Layne Norton, PhD on Twitter