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Exclusive: First Look at Dwayne Johnson’s ‘Rock and a Hard Place’ Documentary

Dwayne “the Rock” Johnson is using his past to help youths with their futures.

WATCH: Dugdale UGSS Presentation — Who Will Remember You?

Your time on this earth is limited, and much shorter than you likely realize. Don't waste it.

Caroline Wozniacki Goes Topless in 'SI Swimsuit' Behind-The-Scenes Video

The Danish tennis star looked incredible in her behind-the-scenes 2017 Sports Illustrated Swimsuit photo shoot.

Week 6 Day 4 - Off Season Training - Raw Squats with VIDEO....

“Don’t have $100.00 shoes and a 10 cent Squat” – Louie Simmons

Training Problems Solved - by 4x Mr. Olympia Jay Cutler

I don’t see shoulders in there at all. Did you forget to write them down, or do you not train them? If so, I suggest you drop one of those two chest days and do shoulders then. For best results in gaining overall mass, I don’t think you should be training anything twice a week. Stick to a basic routine that emphasizes compound movements like bench presses, squats , deadlifts, barbell rows, weighted dips, chins, and military presses . Keep your reps in the 6-8 range most of the time, and limit your total sets to 12 for larger body parts like legs, chest and arms, and no more than 9 each for shoulders, biceps and triceps. Work each body part every five to seven days. And be sure that you are feeding your muscles outside the gym by eating a good meal with quality proteins and complex carbs every two to three hours. Get eight hours of sleep a night as a minimum, and take naps when you can. That all sounds simple, but it’s exactly what you need at your stage of training.

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Top News
1
The Best Training Tool for Triceps | T Nation

To increase the intensity, once your triceps fail and you can no longer control the skull crusher phase of the movement, try doing an additional 5-6 strict incline presses. Your triceps will be pre-exhausted so they'll give out well before any other muscles, which makes this highly effective for stimulating size gains.

2
Bodybuilding.com on Twitter

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

3
Tip: The Medball Tri-Set | T Nation

Dr Art De Vany describes himself as a scientist/athlete. He's competed in Olympic weightlifting, motocross, and even played minor league baseball. At 6'1" and 208 pounds, today he carries only 8% body fat. Pretty admirable. De Vany barely had time to do this interview. He was headed off to Colorado to ride in the KTM Rocky Mountain Raid, an adventure motorcycling event.

4
Men's Fitness on Twitter

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

5
Bigger Arms in 5 (Unconventional) Moves

Performed on the vertical side of a preacher bench or lying prone on an angled bench, this is a tough exercise to find a good balance point. It will require some experimentation with bench angle but start at about a 60-degree incline and go from there. Start with a neutral grip at the bottom position and rotate outward (supinate) on the way up if using dumbbells. Avoid swinging and keep your elbows from flaring out. This exercise can be placed in the middle of your routine after a good barbell curl and should stay in the 10-12 rep range up to the point of failure. For the ultimate pump, use a straight bar and squeeze tight at the top and make this your finishing move to pack on the muscle.

6
Diamond Dallas Page inducted into WWE Hall of Fame

DDP has also been in the spotlight in recent years for his DDP Yoga workout videos, which he describes as "yoga for guys." Several of his fellow wrestlers, including current WWE superstar Chris Jericho, have praised the DDP Yoga workout. (Check out our MensFitness.com exclusive with DDP himself, in which he explains why you should try DDP Yoga. )

7
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.

8
Tip: Make Pancakes That Burn Fat | T Nation

However, it's easy to make your own version of a fat-burning, muscle-building pancake. If your recipe calls for 1.5 cups of flour, replace 1 cup of the flour with resistant starch (many types of which are available at places like Whole Foods or even through Amazon) and replace the other half cup of flour with two scoops of protein powder like Metabolic Drive® Protein.

9
Bodybuilding.com on Twitter

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

10
Get Fit Without The Gym In 2017

These are just a few ways to get fit without the gym in the year ahead. Just for variety, think about doing these workouts along with a trip or two to the gym each week. What's important is to choose a form of exercise that you'll stick with. Consistency is the key.

11
Men's Fitness Wire on Twitter

Watch: Dwayne @TheRock Johnson gives convicted felons a second chance in boot camp doc ‘Rock and a Hard Place’: http://bit.ly/2ls0MWN  pic.twitter.com/TX6XMulWli

12
The new year total-body reconstruction plan

This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (hey, it’ll even work for your girlfriend.) The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

13
Are You Really Overtraining? (Or Just A Little Sore)

If you’re concerned that you’re not recovering correctly, test your heart rate again. If your resting heart rate is significantly elevated, there’s a good chance you’re pushing too hard and need a break. Or, you can try HRV (such as the product by BioForce), which assesses your heart rate variability and provides biofeedback on your stress levels and recovery. It can indicate what days are best to push hard or back off. It’s new technology that makes it much easier to “listen to your body.”

14
Men's Fitness Wire on Twitter

Arnold Schwarzenegger cameo too? Shane Black reveals badass cast photo for #ThePredator , confirms R-rated violence: http://bit.ly/2ljJNHV  pic.twitter.com/hDC8NvC2f8

15
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.

16
Tip: Inhibit Fat Cell Formation With These Berries | T Nation

Adipocyte differentiation is the process in which an unspecialized cell acquires specialized features of an adipocyte, a cell specialized for the synthesis and storage of body fat. "I wanted to see if using blueberry polyphenols could inhibit obesity at a molecular stage," said Moghe. Plant polyphenols have been shown to fight adipogenesis (the development of fat cells) and induce lipolysis (the breakdown of lipids/fat).

17
Louie Simmons

I learned more from Louie Simmons (and continue to do so) than I learned during all my years in college and the seven years I spent competing before moving to Westside Barbell. What he taught and exposed me to was a complete paradigm shift. It wasn't just transformative for me; Louie was a pioneer in freely sharing all training information. Ed Coan once told me that Louie was the first one to put it all out there for free; thirty years ago this was unheard of.  Louie still does this today through articles and podcasts. When I talk and write about "passing on" knowledge and information from those who helped me, Louie comes to mind every time. I would not be what I am today without the help, support, and aggression of Louie Simmons and the crew I trained with over the 14 years I was there. Forever grateful. The post below is the about the price Louie has paid to acquire his plethora of knowledge. Along with Louie, hundreds of others have paid their dues to move Westside Barbell forward. Muscle pulls, strained relationships, careers on hold, surgeries, replacements, and death. No other gym has had so many give so much in the name of making one gym and one training method better.

18
http://www.ironmanmagazine.com/high-impact-back/

“Olympic-style lifts often have a lot of stops and adjustments along the way, but essentially you are bringing a bar directly from point A, or near the floor, to point B, toward the ceiling. The trajectory of the barbell should be a relatively straight line—think of it like a flattened S-curve. As the lifter, you’re just maneuvering your body around that bar along its path.”

19
Dwayne Johnson on Twitter

Break em down hard. Build em up strong. Change is real. Our new @SevenBucksProd project means a lot to me. #RockAndAHardPlace MARCH 27 @HBO . pic.twitter.com/5FUcUt83Lg

20
http://www.ironmanmagazine.com/caffeine-makes-cardio-better/

Is there anything that coffee can’t make better? We haven’t found it, and even recent research from England has discovered that caffeine can make cardio enjoyable, or at least less unpleasant. British psychologists gave 12 athletes six milligrams of caffeine for every kilogram of bodyweight and then had them cycle for 90 minutes. (This is a very big dose, by the way—about twice what you get in a typical pre-workout formula.) Researchers monitored the athletes and found, as predicted, that caffeine reduced feelings of exhaustion. The scientists also noted that the subjects were less unhappy about the cardio workout with caffeine than they were without the caffeine. While these two factors might be the sides of the same coin — you tend to be less happy when you are suffering — it helps further explain the performance-enhancing powers of caffeine.

21
Muscle & Fitness on Twitter

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

22
Greatest bodybuilder of all time reveals his biggest muscle-building secrets

Greatest bodybuilder of all time reveals his biggest muscle-building secrets

23
Kai Greene on Twitter

Channeling my inner @Schwarzenegger as I head into today's acting class. Arnold Voice "Kai you got this" Go And Doo It ! #LetsACT !!! pic.twitter.com/nCyscb6Dl2

24
http://www.ironmanmagazine.com/cycling-lessons/

Carbohydrate intake is subject to a lot of misconceptions and myths — one of them being the timing in which they should be consumed. Carbohydrates serve as the primary energy source for athletes training at high intensities, and levels of muscle glycogen are a major determinant of exercise capacity. Therefore, it is necessary for athletes to adopt strategies for replenishing the gas tank of carbohydrate while limiting their conversion to body fat. Carb cycling — a planned manipulation of carbohydrate intake — has become increasingly popular among physique athletes during periods of carbohydrate restriction, but is there really any advantage compared to traditional dieting? Is it possible that the timing of carbohydrates is more important than the amount of carbohydrates consumed?

25
The Ultimate Cardio Solution: Disclosed - Biotest

Lowery has a unique method to avoid muscle loss while draining fat stores. Instead of steady-state running or interval-style sessions, he uses incline walks on a treadmill lasting about an hour. He calls this "non-panting cardio," though he adds that it's not "real" cardio in the technical sense of the word.

26
Layne Norton, PhD on Twitter

There's a lot of conflicting information about meal frequency - here's what the science says. http://bit.ly/2kVnzZp  pic.twitter.com/i0yhAcF4eP

27
http://www.ironmanmagazine.com/strength-beats-pain/

Most of us work out to look better and feel stronger, but a habit of hitting the iron can actually help stave off the repetitive motion–induced chronic pain that has become so common in our modern culture.

28
The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

29
Doing Two-A-Days? Here's How To Bump Up Your Nutrition

When you're training twice a day, you need to be smart about what you eat and when you eat (and drink) it. Learn how to fuel your body to crush both workouts!

30
Top Secrets From the Pros

This is the good stuff. These are the things that they do that you probably don’t do. We’ve assembled the 40 most unique training tips from 40 pro bodybuilders, champs who span more than a half-century, from first Mr. Olympia Larry Scott to fast-rising current superstars like Justin Compton. Though rarely performed or discussed, these exercises, techniques, and set-rep schemes helped grow a tremendous amount of contest-winning muscle, and they can be incorporated into your program to generate similar gains. There’s no need to hack into any networks. We’ve got the secrets.

31
Sinister Labs - World's First Hardcore Food Company

Sinister Labs is to provide only the highest quality energy & protein packed functional foods to nourish the body and fuel your workouts!  Forget those once forbidden foods!! We've turned your "cheats" into sinfully delicious and guilt free treats!

32
Busty Model Chantel Jeffries Flaunts Curves in Skimpy Bikini

Chantel Jeffries originally came into the spotlight when she was spotted with pop star Justin Bieber when he was arrested several years ago for DUI. Since then Jeffries has spread her wings and added talents to her resume such as becoming a DJ believe it or not. But until you can make it to her next party and see her live in action, enjoy these sizzling pictures down in Miami Beach.

33
16 ways to feel more confident

"Whether you’re looking to make a career change, face a big challenge, embark on a new relationship, or tackle a new project, trust yourself to take one step," Errey advises. "That’s it. Then, when you’ve taken that step, trust yourself to take the next. You don’t know what's going to happen ahead of time, so trust your ability to engage with the process rather than the outcome." This is a great solution if you're the type to back away from making decisions when it feels like everything hinges on them, or if you're terrified of change. Instead of taking the plunge, change one or two things for a week, and see what happens. These small experiments can help you make an entire transformation.

34
Moving on From Stronglifts 5x5

My problem is that I'm not sure how to set it up/structure my workouts and I don't want to "major in the minors" either. I've had a look at 5/3/1 but I didn't see a way to incorporate dips, power cleans and push presses or rows which i would like to have in my program (haven't bought the book but looked at some t-nation articles about it).

35
The best new go-anywhere gymwear for 2017

Bring the heat with these stylish, dual-purpose duds. They'll look incredible no matter where you go and what you do.

36
Seven Best Carbs to Build Muscle

Benefit: A mass builder with fiber You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack. Fiber in the cereal makes the end product low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

37
Tri Again for Bigger Arms

Modifying your pushdowns trains them according to the triceps’ strength curve. Beginning with your elbows back puts you in a strong position so you can lift more weight. Then, instead of extending your arms straight down, you move them forward a bit so your triceps work as they’re intended to—pushing away from you.

38
Add Muscle without Getting Fat

The next step is to increase calories slightly — try adding about 200 calories to your daily baseline intake. For most hardgainers, I recommend increasing consumption by 500 or more calories, but your history indicates that you may be more likely to add bodyfat when you consume calories above your maintenance level. Another strategy is to keep those extra 200 calories limited to lean protein sources, such as chicken breast, turkey, tuna and egg whites. Many people who are susceptible to fat gain convert carbs into  fat more readily than hardgainers do.

39
Hidetada Yamagishi on Twitter

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

40
Jan 2017 recap

The result was more pain than I started with. My knee is done. It's a tough thing to face. The fact that I SHOULD stop squatting. My doctors may be right with this time. The left knee needs to be replaced. One of my Doctors told me that a while ago. But they don't like to replace a joint before a person is 40 years old.

41
Isaiah Thomas on Twitter

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

42
Reinventing Dessert: Espresso Chocolate Brownies

Why suffer through life without dessert? Enjoy these "healthier" chocolate brownies, loaded with all the flavor, but without added sugar or guilt.

43
Mark Bell's PowerCast: Steve Gentili and Tee Popoola | #188

Mark Bell's PowerCast Mark Bell's PowerCast is a weekly show featuring humorous and informative interviews with top names in powerlifting, bodybuilding, strongman, athletic training and CrossFit. It is hosted by pro powerlifter, inventor and magazine publisher Mark Bell, along with co-hosts "Silent" Mike Farr and Jim McDonald. (Mark was featured in the 2008 Sundance documentary "Bigger Stronger Faster" and the 2015 Tribeca documentary "Prescription Thugs").Sponsored by Bodybuilding.com, Apeman Strong (apemanstrong.com), and Mark Bell's Sling Shot (HowMuchYaBench.net).Produced by Jim McDonald - SuperTraining.TV. Business inquiries: Jim@supertraining.tv (test)

44
Men's Fitness on Twitter

Summer is right around the corner. Photo gallery: The beautiful women of the 'Baywatch' movie: http://ow.ly/sPHb309ek5d  pic.twitter.com/qneGNDCNl8

45
The 20-minute full-body at-home shredding workout

Sometimes the gym just isn't possible. And other times you just don't want to go. This circuit is a perfect one to bang out at your place. Grab a Swiss ball, a set of dumbbells, and one of those pull up bars you can put in a doorway—you're all set. You don't need heavy weights or to spend hours in the gym to get jacked. This workout will do it.

46
Epic Olympia Moments

Far from the dominant force he was during his unstoppable eight-year Olympia-winning run, Ronnie Coleman returned to the sport’s grandest stage for a final farewell in 2007. After placing fourth and announcing his retirement to a standing ovation, the man many consider the greatest bodybuilder in history was left alone with his thoughts. Sitting backstage long after competitors and fans had left Orleans Arena, Coleman lingered as the maintenance crew cleaned up around him. “I don’t want to leave,” a teary-eyed Coleman told FLEX Senior Writer Greg Merritt. “I just want to soak it up and sit backstage at the Olympia this one last time.”

47
AJ on Twitter

@sugarshawnray will you be at the Arnold? I'd love to get a picture and meet you, and I was so bummed when I missed you last year.

48
FLAWED: The Tom Brady and Giselle Bündchen Diet Plan

There is no scientific evidence that tomatoes cause inflammation, and, barring issues with heartburn, no real reason to avoid them. In fact, men should consume tomatoes – especially cooked ones – frequently, as they are an excellent source of lycopene, an antioxidant that may help protect against the development of prostate cancer (you also find lycopene in watermelon and red peppers, but it is abundant in cooked tomatoes).

49
The 5/2 Fat-Loss Diet for Lifters | T Nation

Five days a week, eat normally. On two non-consecutive days of the week, eat two meals of approximately 400 calories, 12 hours apart. These two days should be non-weightlifting days or cardio days so as not to interfere with post-workout healing and hypertrophy.

50
Food Fight: White Rice vs. Brown Rice

For most other times of the day, brown rice is the better option because it has a higher nutrient profile and keeps blood sugar stable. The slow-digesting complex carb contains four times more fiber than white rice. High-fiber diets have been shown to aid weight loss and satiety. Other health benefits of fibrous diets include keeping you regular, supporting gut health, and reducing the risk of certain types of cancers (like colon).

51 How to Use Free Weights to Get Ripped Six-Pack Abs
52 Lionel Beyeke’s Back Blowout
53 95% of people would rather meet someone at a show than through an app
54 Bodybuilding.com on Twitter
55 Dwayne Johnson on Twitter
56 The Two-Day Biceps Blast Routine
57 How to Keep Your Gym Body Without the Gym
58 Men's Fitness on Twitter
59 Obesity could triple your risk of stomach cancer later in life
60 Squat Sticking Point (Video)
61 Tyler Tredway 🐺 on Twitter
62 Workout!! bot on Twitter
63 Pretty soon, scientists will predict when you will lose your hair by reading your genes
64 5 Ways to Amp Up Your Pull-Up
65 Tips for Building Muscle – Fast!
66 Jason Partlow on Twitter
67 Michael Patjane on Twitter
68 Mr. Krabs on Twitter
69 Instagram post by Flex Wheeler • Feb 21, 2017 at 9:44pm UTC
70 Instagram post by Fit 4 Sale 800-396-4348 • Feb 22, 2017 at 1:06am UTC
71 Guide To Your 1st Powerlifting Meet | JTSstrength.com
72 Bodyweight Workouts For Fat Loss: Do They Work?
73 THE DREAM TEAM NORTH ALLEGHENY WRESTLING 1987-1990
74 Bodybuilding.com on Twitter
75 Layne Norton, PhD on Twitter
76 How Much Is Too Much?
77 Tip: The Bradford Press for Shoulders | T Nation
78 Valentine's Day Back & Biceps
79 At-Home Barbell Blast
80 No, you don’t have to starve yourself to lose weight and live healthier
81 Deadlift Stance and Optimal Strength for the Natural
82 Why does my hip crack and pop when I work out?
83 Muscle & Performance on Twitter
84 Instagram post by Flex Wheeler • Feb 21, 2017 at 10:48pm UTC
85 18 Things You Should Fear in the Gym
86 Muscle & Fitness on Twitter
87 What Is Your One Thing?
88 It's Crunch Time
89 Flex Wheeler on Twitter
90 Another Saturday at Elitefts
91 10 Ways to Fight Fat: Training