Top Videos

Running A Part Time Strength Coach Business • Zach Even-Esh

From the first week I opened The Underground Strength Gym warehouse, I got MORE phone calls from aspiring Strength Coaches than I did from parents of athletes. THAT was scary! I'm out here trying to build savages and I've got Lawyers and Accountants calling me & leaving me voice mails like this: "I hate this …

Why Body Tempering Works

With all the buzz going on about body tempering, a lot of questions come up about why it works or what makes it different than other types of treatments. Here's the answer.

WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients

You know the importance of protein, carbohydrates, and fats, but are you overlooking the finer details such as fiber and what types of fats are best?

[View All Videos]

Top News
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.

Keep Kicking Ass After 40 | T Nation

Eat from the vegetable and fruit horn of plenty. Throw fistfuls of raisins or frozen berries into your oatmeal or cereal. Keep apples, bananas, and bags of prunes around for snacks. Keep spinach leaves on hand and toss them into the pan before you scramble your eggs. Chop and dice any vegetable you can find into bite-size pieces, drizzle them with olive oil, cover them with aluminum foil, and either throw them on the grill at high heat or in the oven at 425 degrees for a half hour. The key is variety and volume. Buy vegetables and fruits you never heard of before. Make it a rule to introduce one new vegetable or fruit every week.

Tip: The Workout Cure for Dad Bod | T Nation

What they found was a significant inverse dose-response relationship between weight training and waist circumference change. In English, that means that the guys who lifted weights generally didn't grow a big gut. The cardio guys did better than the TV-watchers (the control group), but not nearly as good as the lifters.

Tip: Master the Get-Up Press | T Nation

Adding presses into this movement forces you to stay in certain positions for longer, and let's face it, just holding planks is boring. Variety in your programming is one of the best ways to avoid injury. If you're only hitting the bench press and strict press, your shoulders are going to get pissed off.

5 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

The Get Ripped Anywhere Outdoor Workout Series

Your body weight can be used to generate any number of training stimuli. Instead of going heavy with weights, you can use explosive, jumping movements to recruit fast-twitch muscle fibers. Rather than perform high reps, you can slow down the tempo you move at, forcing your muscles to stabilize you for an endurance challenge. Finally, you can do a circuit of body-weight moves just as easily as you can do the machine circuit in your gym, but using your whole body and burning more calories as a result.

The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

The back, shoulders, and arms workout for training partners

Our 3-day partner series with the Sons of Strength finishes up with day three—back, shoulders, and arms. Watch Ryan and Eric Johnson demonstrate. For additional details on the plan, go to

PHIL HEATH 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

Squat Form Check

Just seeking feedback on squat form. Been reading some articles and doing some practice exercises. In particular there is a Waterbury article about doing wall squats where you face the wall and have toes and nose pressed against it.. absolutely suck at it. I keep falling back and I have a hard time really "sitting back" and have since high school.

The best bodyweight exercises for biceps

Let's be real for a second: Every guy wants good biceps. They're one of the most notorious "mirror muscles" that pretty much everyone loves to sculpt—and show off. Your biceps are actually composed of two muscle groups: The brachii and the brachialis. The former is what connects your shoulder to your forearm, helping you do things like bend your elbow and twist your arm. The latter is more of an assistant, helping the brachii to do its job. Long story short, you need to attack both groups to get those guns you want to show off at the beach all summer.

How to change the pace of your workouts for astronomical strength and power gains

Enter tempo training, which was popularized years ago by strength coach Ian King but has resurged. And no wonder: Changing up tempo can produce dramatic results, including increased strength, power, and size. It can also help you bust through plateaus by mixing up stale routines that no longer generate results. “By varying the speed, you trigger a response that creates muscle growth,” says Ken Croner, owner of Indiana’s Munster Sports Performance.

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

Instagram post by UndergroundStrengthGym • Feb 25, 2017 at 2:17am UTC


The ingredients in this smoothie work together to flush environmental toxins away and cleanse the liver while providing lubrication for your digestive tract, and as always, a dose of immune-enhancing protein. You get some naturally sweet and citrusy fruit flavors with the big-time benefits of greens.

Fat Burner or Money Waster? | T Nation

The caveat though, is that there were only thirteen subjects and only six showed BAT activity. That's less than fifty percent. Unless you want to expose yourself to an ice block for two hours and spend a ton of money for an evaluation, you'll never know how much BAT you have or how much you increased it. And there's probably a fifty percent chance you don't have much BAT now.

shawn ray 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


Guzzling an extra couple glasses of water a day not only enhances fat mobilization, it might also positively influence body composition. Researchers at Virginia Tech put 48 subjects on a reduced-calorie diet for 12 weeks. Half of the test subjects drank 17 ounces of water before each meal. At the end of the experiment, the subjects in the non-water group lost about seven pounds of fat, while the water group lost almost 12 pounds of fat, or about 64 percent more. This is important news for anyone on a diet. Losing muscle while cutting calories is a major concern, and the results of this study suggest that drinking extra water means more of the weight lost on a diet comes from broken-down body-fat stores rather than catabolized muscle.

Men's Fitness on Twitter

Take a break from the typical grind and increase strength with these 10 workout challenges from Men's Fitness.


We can separate people into two categories in the gym. No, not the dedicated versus the lazy. I am talking about those with genetically blessed calves versus guys with toddler calves. You know exactly what I mean. We all know people who walk around with the perfect De Beers diamonds hanging off their lower legs and others who train them to oblivion but still look like they have been held captive with no food or water for five long years.


In May of 2013, I met Dr. Stuart McGill, who, in short, saved my athletic career. I had a badly damaged back and was on the way out of elite powerlifting. He helped me start from ground zero, rebuild back to 100 percent, and in the process taught me what being a true athlete is. McGill not only helped me regain my lower-back athleticism and become pain free, he also taught me how to get more bang for my buck with newer and better versions of exercise that I’d been doing for decades. In short, he taught me to critically think before I did anything in the gym, period. Once I was able to start training hard again, I went back to Ontario, Canada, for a follow-up with Dr. McGill. This was the session where I learned the McGill pull-up (my name for it, not his). In short, these are pull-ups performed with 100 percent effort, as a way to generate maximum neuro drive. They have become one of the best ways I know to improve back strength and overall development while minimizing injury. Doing sets of 10 pull-ups at a bodyweight of 250-plus pounds can be risky for the tendons of your pecs, lats, and biceps.

22 on Twitter

Tune into our FB Live with Trainer Mike today at 10am MST!

Instagram post by Dave Tate - • Feb 24, 2017 at 1:22pm UTC

Shawn Ray visits MVP King Fitness China

Shawn Ray visits MVP King Fitness China

10 things she's secretly thinking about your penis

What will be running through her mind the first time you drop trou? We asked women to share their most memorable first impressions of a guy’s goods. Prepare to laugh out loud.

The Benefits of Creatine

Creatine supplements are popular among bodybuilders and competitive athletes.  Creatine increases lean muscle mass by boosting intracellular water content, but other studies have shown that creatine increases the activity of satellite cells, which increases the potential for growth of muscle fibers and also aids in muscle recuperation.

Hannah Jeter Sizzles in 'Sports Illustrated Swimsuit 2017' Shoot

Hannah Jeter—yes, Derek Jeter's wife—will appear in the  2017 Sports Illustrated Swimsuit Issue , returning for the fifth time. But this one's a bit more significant. This time, the beauty was shot just weeks after learning she's pregnant with her first child, according to .

Abigail Ratchford’s 25 most stunning Instagram photos

The self-described “Queen of Curves” dominates the social media platform, dropping jaws and sizzling the Internet with her 36-24-36 measurements and revealing outfits. Ratchford doesn’t mess around when she puts together a post for her nearly 7 million followers, either—she really gets creative.

Suffer Today! (Bucket List Cut)

I understand that. And youre preaching to the choir about the culture around it. Theres this weird aura that people just automatically assimilate to and it almost immediately sucks out whatever uniqueness or integrity that individual has/had. I've never fit in anywhere, and ive always been the black sheep of pretty much anything that's got a social aspect to it. The one thing people have to grasp though is that you CANNOT function normally with high dosages. The average human doesn't even need to smoke marijuana more 1-2 times per week and 2 is honestly pushing it simply because our serotonin levels like to linger around a moderate to low level, and when serotonin is constantly spiked up it literally makes all aspects of the body act like cold molasses (slow as hell). Theres tons of case studies that like to prove otherwise, but if you actually read them in detail the subjects are only smoking maybe three times a week, and the dosages are rather small and moderate. So youre right on that subject. most def.

Consuming carbs during endurance workouts might actually help protect your immune system

Training for a marathon, triathlon, or simply putting your body through the wringer? Just 30-60g of carbs every hour during training can keep you healthy and boost endurance performance.

The best jeans for men: 20 pairs of denim for the 5 major body types

So, we rounded up some of the best fits from some of the best brands for just about every body type. The male form is broken down into three main body types: Ectomorph, Mesomorph, and Endomorph. But since not every guy fits neatly into one of those "types," we also included Ecto/Mesomorph as well as Meso/Endomorph.

9 Tricks to Burn Fat Fast

You can’t get lean without adhering to a clean diet, but at the same time, occasionally straying — a.k.a. cheating — can actually assist in losing fat. This doesn’t mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

Gage Murphy on Twitter

@BioLayne what size shirt do you wear (specifically regarding the "MAKE AMERICA SCIENCE AGAIN" shirt)

6 Weightlifting Tips for Getting Jacked

Your muscles grow while you're resting, so by not giving yourself enough quality Zs, your body isn't able to recover and repair your muscles as well as it could if you were getting adequate sleep. In addition to being tired, another drawback of sleep deprivation is that important muscle-building hormones are negatively affected. These hormones include testosterone, growth hormone, cortisol and insulin.

Hack the look: How to pull off a laid back jet setter's getup for thousands less

Pull off a $6,000, go-anywhere outfit from Tod’s for $5,000 less—and circumnavigate the globe with your extra dough.

The Best Fish for Bodybuilders

Salmon is a great source but has a high overall fat content that most of us cannot consume regularly without overdoing it on the calories—keep it to once a week. Some fish, like tilefish, shark, and swordfish, should be avoided because of high mercury levels; others, like albacore tuna, should be eaten only once a week. If you’re a fan of canned tuna, get the light Pacific kind: It’s lower in mercury and higher in omega-3 fatty acids compared with albacore. You can also choose fresh Pacific-caught tuna steaks specified as light or skipjack, bluefin or yellowfin tuna. Consume moderately—up to 12 ounces a week—and it’s very accommodating to a low- or high-calorie diet.

Instagram post by Shawn Ray • Feb 25, 2017 at 5:43am UTC

Kristin Pope 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

Straight-Up Chest Workout

The first two movements might seem like enough to some lifters, but the addition of a third (or fourth) exercise can help you maximize overload on the pecs. The inclusion of the dip hits your entire chest, with an emphasis on the lower third. To stay in the best muscle-building rep range, add weight if you can get more than 10 reps with your body weight alone. If you can’t do 10 reps on your own, perform your sets rest-pause style, executing a few reps a time with short rest periods (15–25 seconds) until you reach 10.

12 Amazingly Aspirational Physiques

When your drive to train is waning, check out these examples of hard work, perseverance, and strength. Then, hit the gym!

On Trial: Barbell Squats vs. Smith Machine Squats

In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little.

Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

M&F 21 on the App Store

We blended bodybuilding with high-intensity interval training to deliver a bigger, leaner body in 21 days. For three weeks, we’re combining old-fashioned bodybuilding training—which puts muscle on like nothing else—with HIIT, which burns fat and increases endurance without risking your gains. Combine it with the right supplementation, and you’ll be well on your way to a perfectly sculpted physique inside of a month.

Strength Is Not Always the Answer

If I could go back in time to when I first started lifting weights, I’d do everything differently. Back then, I was so worried about finding the right plan for me that I missed out on the two most fundamental aspects of exercise: movement and strength. Movement is easy to figure out, and yet mostly misunderstand....

Tip: Master the Horizontal Row | T Nation

This is a great bodyweight exercise for back development. It's good for beginners to build strength, but it's also a good move for experienced lifters. Many like to add this to the end of their back workout as a finisher or include it as part of a superset or giant set.

Healthy Cheats: Steak-Yumms

Forget the frozen box of Steak-umms. Make this low-cal Philly cheesesteak with grass-fed beef for vitamin C and iron.

10 tips to cut body fat — for good

Instead, keep a food journal for 3 to 4 days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss. Measure your body fat every few weeks with fat calipers to make sure you’re moving the right direction.

Bench Presses vs. Decline Bench Presses

The Australian researchers also found that the muscle activity of the sternocostal pecs was actually 25% less on decline bench presses than on bench presses. The muscle activity of the lats was almost 100% greater on decline bench presses than on bench presses. This means that decline bench presses may place a little less focus on the lower pecs and more focus on the lats than bench presses.

Instagram post by Flex Lewis™ • Feb 25, 2017 at 3:35am UTC

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

51 on Twitter
52 Dwayne 'The Rock' Johnson's Shoulder Workout
53 The 10 foods highest in age-fighting niacin
54 A Forgotten Gem
55 Justin Harris on Twitter
56 Maxed Out Muscle
57 Primary Leg Training
58 Is Criticism Helpful?
59 on Twitter
60 6 Simple Moves to Tack on More Tri Size
61 Zach Even - Esh on Twitter
62 How to eat to get lean
63 The 20 Dumbest Things Ever Said by Bodybuilders
64 Intermediate Lifter Looking for Nutrition Tips
65 MD Recipe: Oatmeal Cookie Shake - Biotest
66 4 Moves to Build Abs of Steel
67 The 15 most brutal WODs
68 7 Exercises to Blow Up Your Arms
69 Week 3 / Day 2 - Deadlift opener and second w/ video
70 Stephanie Lee on Twitter
71 Men's Fitness on Twitter
72 Tip: Smash Plateaus With
73 It's Time to Get Into Rock Hard Shape
74 10 Nasty Things Lurking In Your Locker Room
75 The 8 Worst Things to Do After a Workout
76 Instagram post by EliteFTS • Feb 24, 2017 at 11:10pm UTC
77 Ask 'M&F': 5 Fitness Questions, Answered
78 Hany Rambod's Tips to Supp Like a Pro
79 Instagram post by Dexter "The Blade" Jackson • Feb 24, 2017 at 10:45pm UTC
80 Instagram post by Mr. Olympia LLC • Feb 24, 2017 at 10:33pm UTC
81 Instagram post by Joe DeFranco • Feb 24, 2017 at 10:22pm UTC
82 The Acca Man on Twitter
83 FROM SKINNY 2 STRONG on Twitter
84 Instagram post by Phil Heath • Feb 24, 2017 at 9:50pm UTC
85 The 10 Most Overrated Workouts and Diets - Biotest
86 10 Tricks to Renew Your Body Composition
87 25 Easy Ways to Burn More Fat
88 The Minimalist Approach!
90 Instagram post by Dave Tate - • Feb 24, 2017 at 9:16pm UTC
91 The Duce's Challenge Log 2017
92 Men's Fitness on Twitter