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Steve Cook Smashes Arms And Shoulders

Big is good, but big and strong is even better. Build a set of seriously strong shoulders and arms with this superset-based video workout from Steve Cook!

Shawn Welcomes New MD Online Editor Ron Harris - Unleashed Ep. 17

In episode 17 of Shawn Ray Unleashed, Shawn welcomes long-time employee Ron Harris to his new position within the company: MD Online Editor.

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The Right Way To Train On A Bad Day

So you get to the gym and do your first set of 5 reps, no problem. After giving yourself a sufficient amount of rest, you go to do your second set. Again, you knock out 5 reps. This set took a bit of effort, but it was doable. After a few minutes of rest, you go to do your third set. You manage 5 reps again, but the last one was tough, to say the least. It went up slow, and your legs were shaking the whole way. You rack the bar, fuel up with some branched-chain amino acids, and take an extra minute of rest this time.

The 6 Grittiest Chest Moves You're Not Doing

Stretching your muscles (i.e., eccentric training) is one of the most effective ways to stimulate gains in muscle size.[1] No, this doesn't mean you have to go so far down that you basically do a fly at the bottom. Instead, using a relatively light weight you can control, go to just below parallel, and stop as soon as you feel a stretch in your chest.

3 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 One Supplement You Can't Live Without | T Nation

It's hard to find a good supplement for fat loss that doesn't have stimulating effects. I'm very sensitive to certain stimulants and Indigo-3G® isn't a thermogenic; it doesn't contain any stimulants, therefore it doesn't cause the jitters or the crash that can come after it. It makes you feel like a machine in the gym. The muscle pumps are unreal and I don't experience any drops in energy during my training sessions.

Tip: The Sweeping Deadlift for Strong Lats | T Nation

The sweeping deadlift is one of my favorite overall exercises. Basically, it's a deadlift (or snatch deadlift which involves the lats even more) where you attach a resistance band to the bar and a post in front of you. The band is actively pulling the bar away from you so you need to engage the lats to keep the bar close to your body.

5 Amazing Health Benefits of Fiber!

Fiber's effect on satiety is usually attributed to two main factors: adding bulk to the diet and slowing down digestion. When you eat high-fiber foods, this increased bulk takes up more space in your stomach. This is directly related to fullness because your stomach is a "volume counter" rather than a "calorie counter." The more space you take up with food or fluids, the fuller you feel.[1]

IIFYM: The Good, Bad, and the Ugly | T Nation

The calories you get from protein actually make the body work to break them down. So eating a 400 calorie plate of fish is going to be dramatically different than eating a 400 calorie plate of pasta. A calorie is not just a calorie because of what happens to your body and your appetite as a result. And while most IIFYM dieters know the value of protein, this blows up the debate coming from people who say that a calorie is just a calorie.

Tip: How to Make Trashcan Chili | T Nation

Toss in a handful of spinach (fresh or frozen), bell pepper strips, okra, squash, and damn near anything else. This is an easy way to sneak in more nutrition, even if you dislike veggies. It's also an easy way to clean out your fridge of odds and ends. Got a leftover carrot? It goes in. A quarter bag of frozen zucchini? Into the pot it goes. A slice of cold pizza? Yeah, don't use that.

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.

The 7 Fat-Loss Mistakes You Won't Make This Time

Too often, butter is the face of fats. It can have a place at your table, but put your focus more on healthy oils, avocado, eggs, cheese, nuts, and of course, fatty fish. Just don't make the mistake the last generation did and reach for the margarine, which often contains trans fats. "This is the artificial, man-made fat," Wittrock says. "Avoid it at all costs. While they're derived from naturally occurring fats, trans fats were engineered industrially about six decades ago and expanded to use in margarines, snack foods, packaged baked goods, and in the frying of fast foods.

Instagram photo by Mr. Olympia LLC • Feb 5, 2017 at 3:26am UTC

Tip: 3 Rep Ranges for Bigger Biceps | T Nation

If you always do 3 sets of 10 for biceps, you're missing out on some serious arm growth. Here's a better plan.

Sagittarius Horoscope for Saturday, February 4, 2017

Saturday, February 4, 2017 - You can't wait to make the most of the upcoming weekend, whether you're spicing up your romantic life or singing karaoke with your best buds. Your heart is set on celebrating life's pleasures, but be aware that things you say in the heat of passion might weave webs which could trip you later. Pacing yourself is a smart strategy if you want the good times to last. The key to keeping your equilibrium is knowing when you've lost it. Counterbalance playtime with self-care to maintain optimum health.

Tip: The Two Fats That Boost Testosterone | T Nation

If you're an athlete who wants to increase testosterone levels, make coconut oil or olive oil your main source(s) of fat. Cook with either of these oils, add them to your protein shakes, drizzle olive oil over your cooked vegetables, add coconut oil to your coffee, or even eat a tablespoon of either in-between meals, which, in addition to allowing you to produce more testosterone, will also help quell hunger.

Tip: Heavy Negatives & High-Rep Finishers | T Nation

Unfortunately, heavy negatives can also be quite dangerous to perform even with competent spotters. This is why I recommend the Power Rack Eccentric Potentiation (PREP) protocol. It's the safest, most effective, and also most practical method for doing heavy negatives. Here's one of my NFL athletes Jarius Wynn using it:

The Best Core Exercise. Period. | T Nation

  Most standard plank variations are fairly low intensity. But doing one set of single-arm planks for 15 seconds on each side (30 seconds total) will do more for your entire core than just about any exercise. Instead of mindlessly holding planks for several minutes, try a few sets of single-arm planks. You'll save time and your whole body will be smoked.

Phil Heath’s 50 Incredible Arm Training Tips

These 50 (yes, 50!) arm-training tips helped Heath bring home six Sandows, so far. And he used his own advice as he prepared for the last Mr. Olympia.

Recover Faster and Get Bigger

The first thing that I do when I finish lifting is take care of my post- workout nutrition. This starts the recovery process immediately by replacing lost amino acids, glycogen, and ATP. Then, about 30 minutes later, I drink another protein shake that contains the essential nutrients that my body needs. I follow this up with a whole-food meal such as beef and rice or sweet potatoes. This all takes place within an hour to 90 minutes post-training.

4 Best Exercises for Stronger Hamstrings

The reason many sprinters injure themselves is because of their hamstrings’ poor ability to decelerate the lower leg to stop it from extending. Exercises that focus on the eccentric strength of the hamstrings are a crucial strength tool. The best news is that you can achieve this using bodyweight only. Assume a tall kneeling position, with your heels secured under anything immovable. Without bending forward at the waist, contract your hamstrings and dig in hard with your heels as you slowly let your body descend toward the floor for a 5-8 second negative rep. You should land gently on the ground in a push up position. At this point, push yourself back up to the start position using your hands to help, and repeat. Focus on no more than 6 reps.

My Back Workout

I think back needs quite a few exercises, if you think about it people have no problem with someone doing 3 chest exercises, 3 shoulder exercises. So the front muscularity is okay to have 6 exercises despite being pretty small muscle groups, but your big old complex back can only do a few?

5 next-level techniques to burn more fat

Instead of choosing one or the other as your “exclusive” form of cardio, try doing a few sets of HIIT, then moving into steady-state training. This will allow you to reap all the benefits of both, all in one workout. You'll get your interval work while your energy stores are high, and the steady state cardio will burn even more fat than usual because the intervals will have led to glycogen depletion.

Build a Thick, Wide Back

So, you want to build a back like mine? It might be easier said than done. It’s not because you don’t have the drive and work ethic to get there, but I’ve always had a big back, even when the rest of my body was skinny. I frequently tell the story of the time I was standing in front of the TV while my sister was trying to watch it. She shouted, “Move out of the way, Big Back!” From that moment on, the nickname Big Back stuck with me. Mind you, I hadn’t even begun training at the time. I was just lucky to have been born with the genetics for a big back.

Natty Lost 30# in 2 Years

I've always been in shape and usually working out 3 to 5 times per week since I was like 18 years old. Lots of team sports. I had never attained that very lean look. My interests were always in athletics, particularly strength and conditioning. I feel like that really Justified a lot of crappy lifestyle choices in the name of PRs and If It Fits your Macros. Someone told me the only healthy things should be the lettuce on your Big Mac and I followed that advice and put on so much weight and thought it was muscle but no.I had to be exposed to some health classes at University. Things like exercise testing protocols and blood lipid readings were really shocking because I was so out of shape and a heart attack waiting to happen. I used to be athletic but now that I was much heavier I was not athletic anymore. Heart attacks run on both sides of my family so it was really scary. What good is all this muscle if it's all puff and no stuff? Yeah I can bench quite a bit and my squat is pretty decent but I can't run for 5 minutes...

4 Unique Ways To Start Your Chest Workout

Lots of eager lifters start their Monday chest workout on the bench press, and for good reason: It's easy to go heavy, and it's a hell of a lot of fun! But when the lines start forming, there's no need to worry. Check out these four alternative starts to put a new spin on your chest training!

Mr. Olympia LLC 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

15 Most Important Exercises For Men

Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.

Men's Fitness on Twitter

10 exercises that are especially difficult for tall guys—and their best alternatives and modifications:

Rare Photos of the Legend, Arnold Schwarzenegger

Take a walk down memory lane with 7x Mr. Olympia, Arnold Schwarzenegger.

3 natural supplements to boost testosterone

This herb, used for centuries in foods, even poultices, was reported in the International Journal of Sport Nutrition and Exercise Metabolism to have reduced body fat and improved total testosterone levels versus a placebo in a double-blind trial. Fenugreek may also be helpful if you feel your sex drive is on the wane, as other research has found it can boost libido. You can get it in curries (it’s used to flavor them) and teas, or as a supplement in TestroVax, by Novex Biotech, which promises to boost testosterone levels 42% in 12 days. ( )

8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

Blow Up Your Bench for a Massive Chest

Almost anyone who has stepped foot inside a gym has made the bench priority one at some point. After all, a big bench equals a big chest. And who doesn’t want a massive chest that’s the envy of all? So why has an exercise that was once an, ahem , benchmark for strength and size been kicked to the curb like yesterday’s outdated software? Most people will tell you that they steer clear of it for fear of a torn pec or rotator cuff injury. That’s too bad, because the bench press is still the big daddy of upper-body exercises — as long as it’s done the right way. That’s where we come in. On the following pages, you’ll find a step-by-step guide to performing this exercise for both monster chest growth and a jaw-dropping retort to the inevitable — and annoying — question, how much do you bench?

10 Workouts to Do on Chest Day

Dumbbell Incline Press x 12 (weight should be 65% one rep max) Kettlebell Flyes x 15 Lying Overhead Pullovers with Dumbbell x 10 (How to do it: Lie perpendicular on a flat bench with your shoulders on the surface, your hips off the bench, legs bent, feet flat on the floor, and head off the bench as well. Grab a dumbbell with both hands palming one end of the weight, holding it at arms-length over your chest. Keeping your arms straight, lower the weight behind your head, creating an arc. Exhale as you bring the weight back through that arc pattern.) Ab Rollouts x 10

DIY LEGO Batman Batcave with My Sister!

This video is sponsored by Warner Bros. Watch me and my sister, Bella, put together a LEGO Batman Batcave, Bat light and Bat symbol entry curtain! Make sure you check out LEGO Batman in theaters on 2/10! Get tickets now: Follow Asia for the latest updates:

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

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.

Tip: The Sweeping Deadlift for Strong Lats | T Nation

The sweeping deadlift is one of my favorite overall exercises. Basically, it's a deadlift (or snatch deadlift which involves the lats even more) where you attach a resistance band to the bar and a post in front of you. The band is actively pulling the bar away from you so you need to engage the lats to keep the bar close to your body.

Bollywood's best body transformations

From packing on muscle to drastically dropping pounds, there isn’t anything that these big screen notables aren’t willing to do.

Nicholas Taylor 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

Erik Meijer 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 photo by Shawn Ray • Feb 3, 2017 at 11:51pm UTC

Men's Fitness on Twitter

Transform your body and add muscle with the 21-Day Shred series from Men's Fitness.

Men's Fitness on Twitter

Try this workout from Men's Fitness and see how the deadlifts, squats, presses, chins, cleans, RDLs, and rows blast away your fat.

Men's Fitness Wire 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

Tip: Your PR Isn't That Important | T Nation

Nervous systems get fried, injuries are racked up, and once recovered, the typical behavior is to go right back to the lifts, rep ranges, and variations that caused the injury in the first place. What's the sense in trying to push strength PR's if it continues to leave you in a weakened, less capable, or hurt state?


Here’s a truth about getting ripped: The leaner you are the harder it is to lose fat. These following five foods can help put a little more horsepower in your metabolic engine, but only if you already have your fat-loss fundamentals covered. These are black belt–level dieting options, designed to squeeze the last bit of fat off you through their clever biochemical reactions. They won’t be effective if your big nutritional picture—carbs, protein, and fat intake—is completely out of whack.

BOX SQUATS | Zach Even-Esh

BOX SQUATS | Zach Even-Esh


Sit-ups and sports have traditionally gone together like bodybuilders and biceps curls. Even before physiologists could explain why the muscles of the midsection are so important for generating force, coaches instinctively knew that the core musculature coordinates the movement between the upper and lower body.

Instagram photo by Shawn Ray • Feb 6, 2017 at 9:34pm UTC

AMC Theatres on Twitter

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You’re probably foam rolling wrong. Here's how to do it right.

Even if you’ve got all the right moves, you might not be getting the full benefits of this popular recovery method. Here's what you need to know to make sure you're ironing out all the kinks in your muscles.

51 Zach Even - Esh (@zevenesh) • Instagram photos and videos
52 Men's Fitness on Twitter
54 Tip: The Two Fats That Boost Testosterone - Biotest
55 We Asked 20 Men: Would you date a woman with better abs than you?
56 Tip: Build Quads Without Knee Pain | T Nation
57 Instagram photo by James Smith • Feb 5, 2017 at 4:40pm UTC
58 Tip: Isolation Exercises vs. Big Lifts | T Nation
59 Better Than CrossFit and Powerlifting | T Nation
60 Dwayne Johnson on Twitter
61 DY Nutrition on Twitter
63 Instagram photo by Flex Lewis™ • Feb 3, 2017 at 9:32pm UTC
64 Neil Flynn on Twitter
67 15 Sex Tips from the Bedrooms of Real Women
68 Feb '17 Photo/Video Check-In
69 The Step-by-Step Guide to Kick Down a Door
70 How Many Reps?
71 5 Ways to Blast Your Legs
72 Tip: Effective Training vs. Circus Acts | T Nation
73 7 Supplements for Intense Energy
74 4 Ways to Get Your Lower Abs to Show
75 The 15 best pullup variations
76 Men's Fitness on Twitter
77 4 Reasons You're Not Gaining Muscle | T Nation
78 30 Snacks Under 100 Calories
79 9 muscle-building no-cook recipes
80 Instagram photo by EliteFTS • Feb 10, 2017 at 12:00am UTC
81 Front-Delt Assault
82 Andy Speer's 3 Favorite Strength-Training Moves
83 Zach Even - Esh
84 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
85 Men's Fitness on Twitter
86 Men's Fitness on Twitter
87 The Go Small to Get Big Arms Workout
88 Muscle & Performance on Twitter
89 Muscle & Fitness on Twitter
90 Men's Fitness on Twitter
91 Muscle & Fitness on Twitter
92 The price we pay?
93 on Twitter
94 Instagram photo by Pauline Nordin • Feb 10, 2017 at 1:08am UTC
95 Buffalo Chicken Quesadilla (with Avocado)
96 Stop Worrying About Being Too Big | T Nation