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The 6 Best Lat Exercises You're Not Doing

Haven't felt your lats for a while? You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row!

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 …

Shawn Ray's Opinion on Gurus | Unleashed Ep. 22

In episode 22 of Shawn Ray Unleashed, Shawn gives his straight forward, personal opinion on gurus in the sport of bodybuilding. How they differ from trainers, what they should & shouldn't do and what bodybuilders should think about before using one.

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8 Best Cable Exercises for a Big Back

Get into a split stance with your front foot turned in slightly. Hold the cable handle on the same side of the leg that’s behind. Start the movement by pulling your shoulder blade toward your midline and row without twisting your torso. Pause at the top of the row, then rotate your hips and upper-body toward the cable while keeping your shoulder packed.

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.

3 This Is Why You're Not Jacked | T Nation

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.

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BSN Neuro FX at - Best Prices on Neuro FX!

A mental edge is needed to dominate in all aspects of life. Let NEURO FX unleash your limitless power. This powerful formula supports the mind-muscle connection by delivering intense focus, concentration and mood support without heavy stimulants. It combines natural sources of Caffeine with the high altitude-grown Coffeeberry® extract (NeuroFactor™), plus ancient Chinese and Indian medicinal ingredients—Theanine, Turmeric and Euphoria longana. The result is an unstoppable drive to excel both inside and outside your training ground.

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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.

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.

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 30-day pre-cut strength workout plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

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.

Kris Gethin's 3 Best Insider Tips For Bigger Biceps

You may not think a simple turn of the wrist would have much to contribute to a curl. After all, the biceps are an elbow-flexor muscle, right? Yes, but they also help to supinate the wrist. So by the time I reach the peak-contracted position, I flex the biceps as hard as I can while also supinating. Without that extra twist, I find I'm unable to generate nearly as much tension and isolation in the muscle.

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.

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.

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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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.

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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.

5 Ways to Unlock Your True Strength Potential | T Nation

Many lifters struggle with barbell bench pressing because it causes shoulder pain. But if bench pressing causes pain, it'll also hinder your power and strength under the bar. You'd perform better without the pain. The first thing lifters often do is try to gain mobility. But more mobility isn't going to fix your achy shoulders. What will? More activation and central nervous system stimulation.

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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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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.

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.

Strong Watches for a Strong Lifestyle

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The 3-day full-body detox workout program

Forget the headache and upset stomach—a little aspirin, some water, a mid-day nap, and you'll be fine. No, it's those 600-800 empty calories you put in your diet (and that's just from the beer). Once you've shaken yourself back to reality and gotten over the guilt, it's time to get back at it in the gym. That's where the DETOX plan comes in.

6 Ways to Pump Up Your Post-Workout Meal

Alpha Lipoic Acid and vitamin c are two powerful antioxidants which are able to fight free radicals. Free radicals build up in our bodies when we subject our bodies to certain amounts of stress; such as working out. After we lift weights there is a build up of lactic acid and oxidative stress on the cells, ALA and Vitamin C are known to help aid the body to fit these stresses. In addition to being an anti oxidant ALA is also very useful for helping to increase glucose uptake in the cells. This is perfect post workout! ALA will help shuttle your post workout meal into your muscle cells.

5 Core Workouts For A Tight Midsection - A Beginner's Guide!

A muscular and well-defined core shows both  strength and health. Both guys and gals strive to have a strong, toned midsection, but very few of them ever achieve getting one. If you have been looking for the perfect program to get you the tight, strong core you always looked for, look no farther.

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Sandow-Sized Delts

Yet, save for a few sets of dumbbell lateral raises, you won’t see Phil Heath busying himself with long-held traditions of tendon-straining free-weight work or lifting at his redline to satisfy his fans or our lenses. Most of his routine consists mainly of machine work, all within proven, muscle-building rep ranges.

Add 1" to Your Arms in a Day

In case you missed it the first time around, we dusted off this routine and updated it based on nearly a decade of more in-the-gym experimentation for even better gains. We can’t promise that you’ll see a full extra inch on your pipes, but if you follow our directions correctly, you should get close. In fact, if you gain anything less than half an inch, you’ll know you did something very wrong. Along with that guarantee we’ll give you another one: you will be sore. But within four days—after your bi’s and tri’s have had a chance to recover— your arms will swell to where you’ve never seen them before.

7 muscles you need to stop ignoring

How to strengthen it: Attach light to medium resistance tubing to a door hinge, then stand with your left side to it, grasping the handle of the tubing with your right hand. Bend right arm at a 45-degree angle to your side (your elbow is at your hip and your forearm is at a 90-degree angle in a handshake position), then rotate your arm at the elbow, pulling the tubing out towards the right side without pulling your upper arm away from your body—like a door opening on a hinge. Next, stand with your right side towards the door hinge. With your right arm bent at a 45-degree angle next to your side, grasp the handle of the tubing with your right hand and rotate your arm at the elbow, pulling the handle in towards the center of your body. Repeat 10 to 12 times on each side, alternating sides for each set. Start with a light resistance, then work your way up.

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The Top 5 Cardio Mistakes

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

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.

4 Supersets To Supercharge Your Arm Growth

Pair your biceps and triceps exercises to generate more force and more muscle growth on arm day. These four supersets will give you a new benchmark for how intense a pump can be!

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.

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.

Instagram post by Dave Tate - • Mar 28, 2017 at 2:33am UTC

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.

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