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Do NOT Conform, Be ALPHA • Zach Even-Esh

When you are in your 20s you don't see the slight differences among people. You're just living it up. You're moving forward. Then, you hit your 30s and you're charging forward in your own life, so you just put your head down and work. You assume everyone is on a similar path of pushing for …

Get Ripped With High Intensity Interval Training

HIIT offers all of the advantages needed to train smarter, as well as harder. However, it must be performed properly. HIIT still requires a considerable amount of time— it is not just a few sprints on the treadmill. HIIT is not standardized, but proper programs require (after a warm-up) four to six all-out, max-effort sprints of 30-60 seconds. This is “interval-ed” with four minutes of low-intensity (not resting) effort. An easy example is the typical quarter-mile (or 400-meter) track. After warming up with a one-lap walk, jog, side shuffle or whatever, a series of four to six intervals alternating between a 200-meter sprint (approximately 30 seconds for recreational runners, 45 seconds for beginners) and then walking 400 meters at a brisk pace (approximately four minutes at just under four miles per hour pace); repeat. This can be altered for variety sake by changing the terrain (e.g., hills), setting (e.g., swimming pool, neighborhood, park) or using training tools (e.g., resistance bands, drag chutes). Treadmills are an option during inclement weather, but the great outdoors are best. Following this protocol results in 20-30 minutes of “cardio” with constant activity and bursts of high-intensity movement. It is important to get not only an intense workout, but also one of sufficient duration. 10 Additionally, as one becomes more aerobically “fit,” recovery after exercise is improved. 11 Creatine supplementation may also be beneficial.

Mastering the Hip Hinge - Diesel SC

I’ve written many articles over the years about mastering the fundamental movement pattern – hinge (with neutral posture) – and I’ve found there are endless reasons new clients and athletes can’t seem to load into a hinging pattern correctly. So, in the following article, I will show you how to hip hinge and the steps …

Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

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5 Best Loading Schemes for Size & Strength | T Nation

For low-rep guys, this method is fantastic because the decreasing rep pattern makes you believe that each set is easier than the one before, while the added weight makes it harder. You'll find that your performance gets better with each passing set, and it'll always lead to a solid performance. This is a great scheme to use if you're not really "feeling it" as you walk into the gym.

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Active people ask more from their bodies. You can get most of the nutrition you need through a smart diet. But for the rest, a multivitamin can be one of the most important supplements in your stack.

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The problem with solely trying to build herculean strength is that you won't be able to feel each rep and maximize muscle growth. This mind-muscle connection is crucial for hypertrophy. So if you've laid the foundation for strength and have begun to shift your focus toward hypertrophy, you'll need to start "feeling" your way to success. The following methods will get you there.

30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

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The 25 best exercises for your lower abs

Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders). Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder-width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.

The Rock is sharing his kickass bodybuilding workouts for the world to try

- As we've noted, these workouts include a lot of volume, so make sure you're properly rested and fueled up before attempting them. If you're going to attempt these workouts on an empty stomach, it's probably not a bad idea to supplement mid-workout with some carbs to ensure your muscles have the glycogen they'll need to get through these.

Tip: Strict Press vs. Push Press Grip | T Nation

Depending on your level of flexibility you may find you struggle having a closed grip in a front rack position (with your elbows up in front of the bar). The best way to get the most out of this exercise is to relax your grip and let your body do the work.

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Tip: High-Protein Oatmeal & Apple Cookies | T Nation

Fuel up and take on the day. Make a batch of these apple spice cookies. Get the easy recipe here.

Tip: Natural Blood Doping | T Nation

The trouble is, using blood doping, steroids, or genetically engineered EPO is often too much of a good thing. If you increase the number of red blood cells too dramatically, your blood turns from something that flows freely through your veins to something with the consistency of molasses on a cold, winter day. That ain't good. Your ticker doesn't like that.

5 muscle-building moves you've never tried

In the weight room, it’s easy to get accustomed to the same old routine. Even in the search for variety, most guys rely on mixing around their go-to moves or substitute for some variation. But the truth is, to shock your muscles into bigger, better development and scare plateaus away, you've got to introduce your body to exercises its not used to seeing and feeling. Here are 5 you've probably never used, but should.

12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

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Tip: The Cluster Method for Pure Strength Gains | T Nation

Most cluster sets are used with reasonably heavy weight – 85-95% of the 1RM – and for 6-20 total reps per set depending on the goal. During the break the lifter completely rests – with bench press and squat clusters you re-rack the bar; on pull-ups you just stand on the ground. The lifter isn't supporting the bar or weight during the rest period.

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Tip: Do The Gorilla Row | T Nation

The exercise came about when doing a combination of kettlebell movements. After I finished them, I lowered the kettlebells to the ground between my feet and found myself in a nice hip hinge with the kettlebells in perfect position to row from a dead stop. So I began rowing and my training partner said, "You look like a damn gorilla." And that's where it came from.

Tip: Strong Glutes, Healthy Back | T Nation

With your feet elevated it's much easier to distinguish between the oft-perceived gray area of hip extension vs. lumbar extension. Those with back pain who have trouble training hip extension exercises can do this exercise with a full range of motion and without the fear of irritating the tissue around the lumbar spine and SI. There are a couple of reasons for this.

5 simple tips to better sex

If the only thing you see in your girl is negative, most experts agree that your relationship is doomed. Try to rediscover what brought you together in the first place. Studies show that couples who last are those who are the most upbeat and say more positive comments to each other on a daily basis. One easy way to get started: Think of one quirky thing she does that you love, and tell her about it.

Transformation Tuesday: The mind-body strength plan

McNamara was a talented soccer and lacrosse player, but his abilities on the field weren't quite as strong in the classroom. Growing up, he struggled with ADHD and a form of dyslexia. Instead of going the route of medication, he successfully used working out as a form of "therapy." He credits his regular work out habit to keeping himself goal-oriented and competitive after several major injuries forced him out of sports.

The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

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Today's Workout 17: Fight excess flab with this total-body circuit

No matter how great your mainstay routine may be, put it to the side. It's time to switch things up and start melting away that excess flab, which is most likely sticking around because your regular workout probably isn't tough enough. This cardio-heavy, full-body circuit is about to change all that.

7 foods you should eat every day

When it comes to diet, here are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn't eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.

Abs 101 Workout

No doubt you've done these before, but keep in mind not to swing your legs or jerk your hips up and forward with each rep. Let your abs do the work, raising your heels as high as you can—above your head if possible. This aims at the lower rectus abdomens.   Alternate Knee Crunch Lie on your back on the floor with your legs tucked up so that your thighs are perpendicular with the floor and your lower legs parallel with it. Clasp your fingers behind your head or cup the back of your head and alternate pulling each elbow to the opposite knee. Concentrate on curling your torso forward with each rep and returning to the start position with the opposite movement. This hits the upper rectus abdominus, obliques and intercostals.   Flutter Kick Lie on your back on the floor with your arms down at your sides and the backs of your hands tucked under your hips. Alternately raise one leg, then the other, from a position of an inch off the floor to about eight inches off the floor. You're essentially doing with your legs what you do when you're swimming. It's a quick but controlled movement.

How to get rid of love handles

The term "love handles" is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly, there's no love lost. Love handles are zones of "stubborn fat," the first place guys gain it and the last it disappears. And sometimes, even though you've logged hours on the elliptical and the abs station, it can feel damn near impossible to get those little pockets of flab off your body.

Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

The Complete Lower Body Routine for More Muscle

In this installment of Level Up, we’re taking a quality, bare-bones Straight Up leg workout and giving it a tweak to show you how to change your routine while keeping it highly effective and, yes, bare-bones. The two workouts we’re comparing are similar—both include squats, a machine compound move, leg extensions, Romanian deadlifts, and leg curls—yet different enough for the Level Up version to provide a different stimulus to spark new leg gains.

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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13 Impressive Yoga Accounts To Follow On Instagram

Take a look at the top yogis to follow on Instagram, some of their pictures may shock you.

Fit in 15: Sprinter Shredded

. Why pushups? Well, we are talking quick total body workouts with the Fit in 15 series. So the pushup is a great addition to provide that comprehensive take. What many people don't know is that sprinting is amazing for your abs because of the trunk stability that is required to run at high speeds. Finally, sprint intervals have been shown to burn more fat and preserve more muscle than low-intensity, steady-state running and they can supercharge your metabolism for up to 72 hours following your final sprint.

Sagittarius Horoscope for Monday, March 27, 2017

Monday, March 27, 2017 - You're secretly wondering if anyone would care if you flaked on your responsibilities today. You might figure if everyone else pitches in, no one will notice you're missing from the action. Although you could feel invincible when the daring Aries New Moon fires up your 5th House of Play, you're likely to get caught if you skip out on your boss or coworkers. If you just stick to your work until it is finished, your free time will be all that much better. Dorothy Parker wrote, "Creativity is a wild mind and a disciplined eye."

5 Advantages to Lifting Light Weight

Moreover, testosterone and growth hormone – markers of hypertrophic growth – were found to be as elevated in subjects who lifted to failure with light weights, as in subjects who hoisted heavier at a lower rep range. The key is in the effort exerted, explains Robert Morton, PhD candidate in Kinesiology and lead author of the study. “If you want to get bigger, what drives muscle growth is how much effort, not load, you lift with. Using light weights until ‘failure' will stimulate and grow both your type I and type II muscle fibers – the type II fibers being those which had always been associated with only heavy lifting.”

The Best (and Worst) Whey Protein Powders

Supplement companies like Optimum or Dymatize order raw protein powders, such as whey protein isolate, whey protein concentrate, whey protein hydrolysate and, yes, calcium caseinate or micellar casein, from companies such as Glanbia or Hilmar. These raw, unflavored protein powders are shipped to the supplement companies in massive containers. Each company then adds its own often proprietary blend of ingredients, including flavorings, colorings and other ingredients (extra aminos, say, or enzymes to help digest the protein) to produce their final blend, which ends up in the jug on your kitchen counter.

9 extraordinary ways to satisfy her breasts

If you love her breasts, tell her! “Compliments are the most powerful aphrodisiacs, and feeling comfortable in her skin will help to elevate her mood, libido, and sexual response,” says Dr. O’Reilly. Gently tease her ladies, and you’ll see how quickly you can up the ante in the bedroom—with just the right touch, you’ll turn good sex into great sex.

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Broke Man's Guide to Muscle-Building Groceries

Do you truly use all the food you buy? You probably don't. Before stepping out of the house to buy more food, take an inventory of what you already have. Condiments, spices, frozen and canned food items should be on at that inventory list; this can easily slash your weekly food bill. Next on the list should be leftovers. Last night’s dinner can be today’s lunch, freeze it and it could be next week's lunch too. If you’re one to toss food after a meal, then you are that average American who’s a national statistic. That stat: 28 to 43 dollars of about 20 pounds of food a month gets tossed. So lesson learned here, learn to love your leftovers.

What a fit guy needs to know about hyperhidrosis, the excessive sweating disorder

Unlike the normal sweating you experience mid-workout or during an un-air-conditioned car ride, hyperhidrosis is typified by sweating far more than what's required for your body to regulate its own temperature, says Robert Korst, M.D., medical director of the Hyperhidrosis Center at Valley Hospital. Point is, it's an involuntary action in your body, just like circulation.

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The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

5 Worst Things for Building Bigger Calves

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

DORIAN YATES - INSIDE THE SHADOW - Part 1 of 2 | London Real

DORIAN YATES - INSIDE THE SHADOW - Part 1 of 2 | London Real

10 strength-building strategies that will never die

The main reason people plateau and stop gaining strength is that they go too heavy for too long. Abandon your ego and do your main lifts using 10% less than the most weight you can lift for the given rep range. Increase the weight each session — but by no more than 10 pounds — and stick with the same lifts. You'll rarely plateau again.

8 weight loss routines to get your body fat under 10%

Before we dive into it, know that weight loss isn't some sound formula where subtracting calories and adding high-intensity work equals a fitter, trimmer body. That's the case most of the time, but it's not the full picture. Weight loss completely depends on your body type. "The only thing everyone should do as a first step is have a proper body composition taken," Holder says. A body composition analyzer, skin folds, and bioelectric impedance analysis can take care of that. There are even smart scales, like Withings Body Cardio, that can track your progress on a daily basis.

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Kevin Hart ( @KevinHart4real ) shows off his shredded six-pack on Instagram as trainer reminds him of his flabby days:

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