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Brave YouTuber Takes on The Mountain's Diet

Game of Thrones star Thor Björnsson can eat like a monster and not puke...unlike most of us.

Shoulder Workout Training Tips & Routines | Basic Training

Like the hips, the shoulder is a ball and socket type joint capable of moving in many different directions and planes of motion. Because it is so flexible, it is also more susceptible to injury. Another factor to take into consideration is overuse, as any of you who have ever been a baseball pitcher or football quarterback know all too well. This makes it very important to treat the shoulders with caution and respect in the weight room. Always take the time to thoroughly warm up with several lightweight and high rep sets before even thinking about tackling a heavy weight. Stretching is also a wise precursor to the workout, and specific strengthening exercises for the rotator cuff muscles can often be a smart investment too. Should your rotators ever give out, training not only for the shoulders but the entire upper body is shot. Avoid ballistic lifting movements that can greatly amplify forces placed on the joints and connective tissues.

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Universal Nutrition Animal Fury at - Best Prices on Animal Fury!

Animal Fury is an amazing PWO, period. Switching over to this stuff recently really revitalized my workouts and filled me wit a sense of determination to get it done that I really needed. I do think the beauty is in the simplicity of the formula, you get your BCAAs, 2g of Beta Alanine, a whoppong 6g of Citrulline, along with Tyrosine and Caffeine. You don't have a million ingredients here, but the handful of ingredients you do get are the money makers, in solid doses to really pump things up. speaking of pumps.... the huge dose of Citrulline translates REALLY well in the pump department. I tried the Watermelon flavor and thought it was delicious. I usually don't do Watermelon flavored anything but this really hit the spot and I looked forward to drinking this stuff for the taste as well as for the incredible performance boost. When you compare the price to the BOOST, there's no two ways about it, this is a GREAT VALUE for a GREAT PRODUCT. Do yourself a favor and get some!

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.

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.

Your Secret Weapon For Muscle Gain And Fat Loss

Don't finish your next workout with the same old set of curls. If you're looking for a simple way to burn fat, add muscle, and boost your strength, just pick up the nearest heavy object and take a walk!

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.

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The 30-Minute Abs Workout

Most of us don't have a half an hour a day, six days a week like the plan Lukas Prokes follows. But the trainer says doing his Six-Pack Attack! workout, the class he teaches at New York's David Barton Gym, even just three times a week gets results. "There's one guy in my class who just started two months ago. The other day he showed me his six-pack," Prokes told MF

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.

7 Exercises to Work Your Legs to Exhaustion

Strength Coach Mark Rippetoe best sums up the importance of squats and why they work your legs to exhaustion, “There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

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.

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 exclusive with DDP himself, in which he explains why you should try DDP Yoga. )

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.

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5 Damn Good Reasons to do Bodyweight Training | T Nation

In other words, if your body fat percentage is greater than your max number of push-ups, you have a low strength to mass ratio, which is basically a more scientific way of saying that you're too fat. If this is the case for you, the only pie you should be eating is a big ol' slice of humble pie. Put your ego aside and devote yourself to improving the basics. It doesn't matter how much you can deadlift; if you can't do a single pull-up, you're not strong.


Scientists have discovered a cellular memory in muscle that seems to remember hypertrophy and is able to regain mass faster after losing it. One aspect of hypertrophy is the recruitment of myonuclei form satellite cells. Muscle fibers that have attained a higher number of myonuclei grow faster. Research now shows that muscles hold onto those myonuclei even when subjected to atrophy from disuse. Scientists hypothesize that muscles retain this feature for over 15 years and possibly for life, although elderly athletes have a harder time attracting myonuclei than younger ones. Still, this is nothing short of a public service announcement for the introduction of weight training to teenagers.

Sagittarius Horoscope for Wednesday, February 22, 2017

Wednesday, February 22, 2017 - A little risk never hurt anyone, or so you say when others question your latest strategy for an exorbitant escapade. On a normal day you would stand by your plan, but today's events may lead you to a very different place. Your hunt for gratifying ways to express your creativity has profound implications when seen in the context of buried self-worth issues. And no matter how hard you try to deny them now, your insecurities are likely to haunt you. Carl Jung wrote, "What you resist, persists."

Workout!! bot on Twitter

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The gym life can be so addictive it’s hard to remember that nature provides a wealth of unique health benefits. Recently, researchers form Stanford University examined the positive physiological aspects of exercising in a natural setting. They took two groups of people and had half of them walk in a lush, green setting and the other half walk in an urban environment.

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’:

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.

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.”

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Arnold Schwarzenegger cameo too? Shane Black reveals badass cast photo for #ThePredator , confirms R-rated violence:

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).

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.


“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.”

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 .


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.

Muscle & Fitness on Twitter

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

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

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 !!!


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?

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.

Layne Norton, PhD on Twitter

There's a lot of conflicting information about meal frequency - here's what the science says.


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.

Pump Up Lagging Muscles

Negative terms, such as “cutting back,” are not in my vocabulary. If I need to bring up a muscle or a muscle group, I work it harder. Regardless of how hard I’m training everything else, I find a way to reach deep down inside myself to force lagging muscles to grow faster, whether by more weight, more intensity or more reps with the same weight. I do whatever it takes to go beyond any training level I’ve known. Here are the principles behind that strategy.

6 Remedies for Lagging Upper Pecs

"If your upper pecs are really lagging, the best way to bring them out is to always start with incline moves," he says. You can do this with a barbell, dumbbells or a smith machine. Starting with incline moves will ensure that these underused fibers are fresh, allowing you move the most weight possible to trigger growth. From there you can move on to flat and decline moves, where you're likely naturally stronger.

The 20 best forearm exercises of all time

Loop a thick towel around the bar so that it doesn’t let your hands close all the way when you grasp it. Hold the bar with an overhand, shoulder-width grip, in front of your thighs. Without allowing your upper arms to move forward, curl the bar. Add weight each set so you must reduce your reps.

Limited Training Equipment. No Barbell for 3 Months

I would do something similar to what I did a couple years ago following my back surgery - no barbells; nothing but weight vest, sleds, Prowlers and KB's. I developed a separate training program and several different "standards" to train for. I also used the basic principles and the "20% conditioning" principle - in other words we NEVER TEST, we only train. Vast majority of programs and trendhoppers test and never train.

Fire Up Your Forearms

One of the most effective exercises for the forearm flexors is the wrist curl. This exercise can be done with either a straight bar or a pair of dumbbells. If using a bar, select a short straight bar. Then hold the bar palms facing away, a little narrower than shoulder width. Sit on a bench with your forearms resting flat on top of your thighs so that your hands extend past the knees. Lower the bar slowly, extending your grip so your hands begin to open and you’re holding the bar with your fingers. Then curl the bar back into the palm of your hands and curl the wrists up until your knuckles are pointing up.

5 Ways to Slow Down Aging

A study published in Science claims that microbes in yogurt aren’t as important as giving our bodies a wide diversity of gut bugs from different whole-food sources. Some surprising gut enhancers include wine and coffee, which are acidic enough to help our bacteria populations, along with fruits, veggies, tea, buttermilk, and yogurt. Soda, refined carbs, artificial sweeteners, and high-fat whole milk made the “do not consume” list as they can reduce bacterial variety.

Arizona this Weekend

I'm heading to Arizona this Thursday to attend a Hockey Tournament.  Most of it is in Chandler.

How to Lose Fat, Gain Muscle in 2017

There are 168 hours in a week. Even if you work out five times a week, you’re still not in the gym more than a handful of hours. It’s these non-gym hours that are key to getting lean and healthy. I tell my clients, you get strong in the gym but lean in life! Make sure you take at least 10,000 steps before you go to bed at night. Unless you’re driving a car, eating a meal or sleeping — keep moving! 

10 Intense Weight Loss Workouts Under 10 Minutes

The following 10 HIIT workouts Lowe provided can be done in the gym, at home, or outdoors at a beach, park, street—basically anywhere. For the best results, pair one of the HIRT workouts with one of the HIIT workouts (back to back in that order) each day for three days in a row. Take a rest day, then complete another three-day cycle. If you're short on time, just pick one workout; you can do HIIT on day 1, HIRT on day 2, then back to another HIIT workout on day 3. Mix and match the workouts depending on the equipment you have available that day, Lowe says. And in true HIIT and HIRT fashion, work through these non-stop at the highest intensity you can manage. All you need is 10 minutes or less to fit a super-effective (albeit grueling) workout in your day to shred and sculpt your body.

How Wide Should Your Bench-Press Grip Be?

With your hands much closer to the weight plates, the angle of your forearms is beyond perpendicular to the floor. That shifts the emphasis to your chest—particularly the outer pecs—and puts a greater load on your shoulders. You get much less triceps activity done this way, but you can usually push more weight, since you use a lot of chest and the bar only travels a short distance. However, some people find that this extra strength comes at the expense of shoulder pain.

Clean Eating for A Shredded Physique

Diego Sebastian didn’t always sport the chiseled physique you see here. The first time he stepped in a gym he was a 5'2", 105-pound 14-year-old who wasn’t interested in lifting. “I didn’t really get into training until college,” he says. After his sophomore year, he hit 165, but he still needed to get stronger if he wanted to reach his goal of becoming a firefighter. “After four years of school, I went up to 200 pounds, and then I was a firefighter for three years,” he says. “But then I blew out my knee. So I just continued with the fitness stuff — training people and modeling.”

25 brutal workout finishers for rapid fat loss and muscle-building

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” - usually a brutal one to two set single-exercise or circuit protocol - you aren’t really finished with your workout.

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Shredded in 6 Days - Biotest

Need to look ripped and pumped for a special event? Dump fat, water, and bloat in just 6 days with this plan.

Arnold on Twitter

It's time to shine a big spotlight on the scam of gerrymandering and demand independent redistricting commissions: … …

34 Ways to Maximize Your Raw Bench

1. This may sound hokey to some, but I was once told I needed to “mentally accept the weight” before I could ever physically move it. And it is true; I used to attach an intellectual glass ceiling to both the 400-pound number and the four-plate (405 pounds) image, thinking that such gargantuan raw bench numbers were reserved for superhumans who didn’t used to play soccer and run marathons. Meanwhile, sometime in 2014 I began to actually believe I would become capable of such a feat and, lo and behold, the following year my own personal four-minute mile became a reality when I benched four plates during a training session. Bottom line: if you do not believe you can achieve a certain lift, whatever it may be, you are almost certainly right. You have got to believe it to achieve it!

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