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The Plateau-Proof Chest-Building Plan

We challenged a buff exercise scientist to construct a chest routine based on the latest research. Here's the unique workout he gave us.

Mass Training Secrets of the Olympians | Part 1

Remaining injury-free has allowed Dexter to enjoy a level of longevity and competitive success that makes him unique in the industry, and he advises all of us to follow his example to stay safe. “Any time I ever felt something that didn’t feel right, I stopped the workout,” Dexter reveals. “Not only that, I wouldn’t train that area again until everything felt fine again, even if that took a couple of weeks of leaving it alone. People would tell me I was missing valuable training time, but my response was that if I tore a pec or my rotator cuff, I’d lose a heck of a lot more time in the gym.”

Kris Gethin's 8-Week Hardcore Daily Video Trainer

Prepare yourself for the most extreme transformation program in the world. Over a period of just 56 days, Kris Gethin achieved his most dramatic transformation yet—results that even surpassed those he'd previously achieved in the iconic original 12-Week Hardcore Video Trainer.

Podcast Episode 13: Robert Irvine - Chef, Lifter, Soldier, TV Star

Chef Robert Irvine makes time in his insanely busy schedule to stop by and chat about lifting, eating, working with soldiers and veterans, and plenty else!

For The Mountain, deloading includes flipping massive tires

Hafþór Björnsson is clearly on a mission to take home first place this year.

Wk14 Day1: Well, I squatted and my body held together

Last Squats before the meet. Worked up to my last

Blast Chest & Back With Straight-Arm Dumbbell Pullovers

Lifting heavy dumbbells for upper body training may seem like a throwback to the pioneer days of bodybuilding. However, upper body mass building lies less in chrome machines and more in grit and determination to grind through the heavy resistances of free weights. Machines have their place of course, but some of the muscle stimulation patterns of free weights are rather hard to duplicate with chromed machines. If you are stuck in the machine age and are not interested or motivated enough to explore hard training with free weights, or if you are already satisfied with your upper body width and thickness, then there is little need to read further. However, if you have the guts to face a hard challenge and try new things to achieve your goals of possessing an untouchable upper body, then straight-arm dumbbell pullovers are for you.

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The Single Biggest Diet Mistake | T Nation

First, we have to look at what most fat-loss diets have in common. Diets make you stop (or greatly reduce) eating what we'll call "obvious crap" – the junk food, the treats, etc. You know, the stuff that everyone knows isn't doing them any good, and the stuff they only seem to stop stuffing down their gullets when they're "on a diet."

Today's Workout

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9 Best Exercises You're Not Doing

Sometimes the best exercise is the one you’re not doing. And why, exactly, is such a great move not part of your training? Probably one of two reasons: a) you don’t know it exists, or b) it’s so challenging that you’d rather skip it and do something easier.

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Workout!! bot on Twitter

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Tip: You're Doing This Stretch Wrong | T Nation

To me, the couch stretch is a "hip opener" but it's not just a stretch for tight hips. Think about it this way: If you can increase your capacity to open your hips you'll be able to access the full potential of your glutes. That little bit of extra drive could be the difference in you locking out a one rep max deadlift or getting a no-lift.

Tip: Use This to Safely Elevate Testosterone | T Nation

Another study, conducted in South Africa about the same time as the one above, found that Eurycoma, unlike steroids, doesn't shrink the testicles or enlarge the prostate. The researchers discovered this by either giving rats low but still huge, off-the-scale doses of Eurycoma longifolia, or doses of Eurycoma that were larger still (the human equivalent of up to 12 to 16 grams per day).

Growing, Evolving & Improving As A Human BEING | Mike Bledsoe • Zach Even-Esh

Mike and I met a few years ago when he invited me to Miami to speak at WODAPALOOZA on behalf of Barbell Shrugged.

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Shawn Ray's Hawaiian Classic Trailer 2017

NPC Shawn Ray's Hawaiian Classic Championships Saturday, November 4th, 2017

9 Tips to Lose Fat Fast

Even though artificially sweetened drinks are calorie-free, drinking too many can actually hinder your fat-loss progress. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal so you eat more total calories. Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat-burning and enhance fat storage.

Plan For Success

Although there are a broad range of variables involved in programming your best workout, the five listed above will be a great start to making your workouts more efficient. Be structured, but be flexible with your plan. Have a reason for doing every single thing you do in the gym. If you cannot answer the question, “Why am I doing this?” then you ought not to be doing it. No one will get huge or ripped without a solid, programming structure. It hasn’t happened yet, and you won’t be the first. FLEX

The Grace Lazenby Thigh Trimmer Workout

Did you know that plié is French for hot-looking legs ? It’s true. If you don’t believe us, just try this workout provided by exercise DVD star and celebrity personal trainer Grace Lazenby. With it, you’ll sculpt your inner and outer thighs by using intervals of plié squats (feet spaced wider than shoulder width), and the adductor and abductor machines. Repeat the following intervals three times with no rest in between.

Here's How to Drive Her Crazy With Pleasure When She's on Top

Some women aren't always comfortable in this position—but you can change that, says our sex expert.

5 Ways to Burn Body Fat Without Cardio

Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve.

10 WWE superstars to watch at WrestleMania 33

Seth Rollins turned the WWE upside-down at WrestleMania 31 when he cashed in his Money in the Bank contract to exit Levi's Stadium as the World Champion. Since then, Rollins has been absent from the "show of shows." Last year a knee injury forced him to sit out WrestleMania 32. This year a sneak attack by Samoa Joe, orchestrated by rival Triple H, may have also dashed any hope of fair competition at WrestleMania 33. None of this has quelled Rollins' desire to be at the big event and get revenge on "The Game." Will a seven-hour-per-day rehab schedule lead to WrestleMania redemption? Or will Rollins be out in the cold again?

9 Best Bodyweight Moves For Colossal Arms

Pike pushups mimic the overhead plane by getting you upside-down. Get into a pushup position and raise your hips until you have a straight line going from your hands to your hips. Keep your elbows in as you descend, drive yourself back up, and keep your hips up the entire time. To make this harder, put your feet on a box, ball or bench.

The top 10 hair-styling products for men and how to use them

To simplify things for you, and to finally prescribe a permanent solution to your styling woes, here’s a rundown of the most common products you’ll encounter, and our top recommendation for each. Note their purpose, the look they'll help you achieve, then find the one(s) best suited for your hair type. You'll have head-turning hair in no time.

SciVation Xtend Go at - Best Prices on Xtend Go!

Warnings: : This product is only intended for healthy adults, 18 years of age or older. DO NOT USE IF PREGNANT OR NURSING. Consult a licensed, qualified healthcare professional before using this product, including but not limited to, if you have been treated for, diagnosed with, or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, prostate enlargement, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, depression, anxiety, psychiatric, or seizure disorder; or, if you are using a MAOI (Monoamine Oxidase Inhibitor), SSRI, blood thinner (anticoagulant), CNS depressant or sleep medication, or you are taking any other dietary supplement, prescription drug or over-the-counter medication. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, other dietary supplements and medications. Do not use this product if you have any serious medical conditions.

Build Your Chest So It's Aways Visible

Of course your pecs are going to elongate when you raise your arms, but truly dense, powerful pectoral muscles don’t vanish outright. They should still be thick under the clavicle by the shoulder and slope downward to the solar plexus. Look at Steve Reeves’ chest, or Reg Park’s, or mine—our pecs still looked well developed even when we hit poses that weren’t intended to feature them.

The Men's Fitness guide to the top 30 muscle-building foods

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals.

Instagram post by Pauline Nordin • Apr 1, 2017 at 4:16am UTC

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@BioLayne can alternate day fasting (day 1: maintenance, day 2: 0 cals etc) protect your metabolism from decreasing like a typical diet?

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With #GhostInTheShell now in theaters, see the 30 hottest photos of superstar actress Scarlett Johansson:

Tip: The King of Shoulder Exercises | T Nation

The delts are usually described as having three muscle heads – anterior, middle, and posterior – but there are really SEVEN individual segments. The delts also have a mixed fiber type, so you need to hit them with both heavy weights and low reps as well as using higher reps with lighter weights. But what's the best overall exercise? The standing dumbbell press.

Instagram post by Adam Bornstein • Apr 1, 2017 at 3:37am UTC

Adding Muscle At Any Age: Defying Genetics and Designing the Muscle Building Workout

Did you lose the genetic lottery? Don't worry. The science of the perfect muscle building workout can add new size and mass to any body type and at any age.

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Why Christian Serratos from 'The Walking Dead' is actually looking forward to her inevitable death scene:

The Death of Women's Bodybuilding | T Nation

A little analysis is always good. But there's a point at which more won't make you stronger, and may lead to a lot of wasted gym time. Here's why.

Muscle & Fitness on Twitter

In order to thrive, you must kill any instinct within you that tempts you to cut corners. #sponsored @kagedmuscle

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#NowPlaying How Long Will They Mourn Me? by Thug Life  @MuzikConnect #ConnectSmarter

The 13 best fat-burning outdoor sports and fitness activities

Summer is the perfect time to sit and watch a game. But you don’t have to be glued to your seat for three-plus hours. Eating food and spectating doesn't have to ruin your physique. Most stadiums have natural foods instead of hot dogs and popcorn, and plenty of space to get some bodyweight work in. Whether it’s a minor league park or a major league stadium, get there early. Stadiums have no shortage of stairs. Do some sprints, one-legged hops, double-leg jumps, and bear crawls. When the game starts, make it a point to move around a bit (great if your seats aren't especially great). Take a quick run up to the upper deck, or do a lap around the stadium to take in the atmosphere. Just be sure to keep your eyes open for foul balls .

20-Rep Squat Training

The year 1896 was a very important milestone in the strength-training game because it marked the birth of weightlifting pioneer Mark Berry. Berry was very successful, winning a national championship in Olympic weightlifting and becoming the first ever Olympic Games Weightlifting Coach for the United States in 1932 and 1936. Berry’s legacy runs much deeper than that. He mentored John Grimek, who many consider to be the father of modern bodybuilding. Berry also immortalized his iron game legacy with the mighty pen, authoring numerous strength-training articles and mail-order courses. He was the first to preach squats for muscular bulk and development. To this day, Berry’s teachings help and inspire folks in the iron game. Hise Arrival One of Berry’s inspired pupils was J.C. Hise, who was an all-around bad-ass. Always working the toughest types of jobsin coal mines, uranium mills, cement mills, lumber stacking and as a hobby with the hope of striking it rich, searching out lost mines and attempting to stake his own claims. In the early 1930s, Hise started barbell training.

Lock Out the Deadlift

They concluded that the common practice
 of doing lockouts with the bar set at knee height in a power
rack is likely not the best way to train to get stronger in the sticking point. The researchers suggested that a better
 method would be to do lockouts with the bar about 3 inches below knee height to train the entire area where the bar
 starts to slow down.

Instagram post by UndergroundStrengthGym • Apr 1, 2017 at 1:44am UTC

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This year's Lifter's Guide offers tips and techniques to make your muscle-building mission a success! @GNCLiveWell

5 moves for a concrete core

Execution : For this exercise, you'll need to get into a pushup position. Instead of having your hands of the floor, though, grab a loaded barbell (with 10- or 25-pound plates on each side) instead. This will be your starting position. While keeping a slight arch in your back, lift your hips and roll the barbell towards your feet as you breathe out. As your perform the exercise, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Your arms should also be staying perpendicular to the floor throughout the move. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you breathe in. Repeat for the desired amount of reps.

The Born Fitness Approach to Health and Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

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The sound of music can give you the strength to push yourself beyond the limits of a mere mortal.

Brock Lesnar dethrones John Cena as highest-paid wrestler in 2017, according to ‘Forbes’

AJ Styles, who's mesmerized the WWE Universe as "The Phenomenal One" since his debut in last year's Royal Rumble, comes in at #6 with an impressive $2.4 million—beating out a number of veterans including Seth Rollins and Randy Orton. Shane McMahon follows right behind at #7, after his return to WWE as the commissioner of  Smackdown Live!

First Time Competing in Men's Physique

IMG_3946.JPG2048x2048 649 KB Kind of a cool series of pictures of my evolution. Top left was Winter 2012, Top Right was summer of 2013, Bottom left I would say was sometime early 2016 or late 2015, and the bottom right was the day of the snowstorm during my peak week March 7, 2017. I got more and more serious about my training and nutrition. It went from a hobby to a full blown passion. Nutrition is a major player because in all of these photographs I was training but obviously not always eating so great and I also never did cardio before my prep and I mean NEVER. I am putting this out there as more of an inspiration to all natural young lifters without super duper genetics that you can develop a solid physique without drugs. Not an attack on drug assisted lifters but too often I see young kids at my gym in their late teens/early 20s starting up with drugs and I don't think they understand just how long it takes to build muscle!

Build Arms Like Arnold Schwarzenegger

Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22", they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold kept things basic and brutal, yet made sure to cover his bases by including exercises that he considered mass builders, and others that isolate the biceps.

4 things you must do to achieve 7% body fat

Your protein should come mainly from animals and must be extra lean. Skinless chicken breast, fish, and lean cuts of beef should be your go-tos. Your carbs should be mostly starches, such as potatoes, sweet potatoes, and rice. You can also eat whole fruits, but only one to two pieces a day. It’s not that fruit isn’t healthy, but, as Alvino says, “in order to get down to single-digit body fat, you want only enough fruit to fill your liver with glycogen. Any extra fructose can slow fat burning or encourage fat storage.”

8 Personal Trainers Who Are Total Tools

Your trainer moves you around from one machine to another, counting to 12 along the way? I hate to tell you this, but that's not "training." There's no actual instruction occurring there. Yeah, yeah, yeah, he sets the weight and tells you to do it slower or faster, but I have a question for you: What is the essential purpose of a machine? And not just weight machines, but any machine (a dishwasher, a chain saw, an automobile). The essential purpose of a machine is to simplify a task. To minimize the amount of effort you actually have to invest in an action. Does that sound consistent with the purpose of exercise? If you answer "yes," then you need to reconsider your view of exercise. Technology has reduced the need for human movement so much that we are disintegrating as a species. 100 years ago we toiled in fields, hunted for food, chopped wood for the fire. Now, we do nothing. Don't go to the gym and do more of the same. You're there to undo your inactivity, and your "trainer's" job is to make sure that happens. Making you sit on an apparatus and push or pull isn't exercise, nor is it training, it's just a quick and easy way for him to make $95/hour without benefiting you much at all.

To hell and back

Dave came to support us on Saturday. He was aware of everything I was going through, so he and I spoke. He gave me a quick once over, grabbing my arm to see that I had no glycogen in my muscles. We called Dr. Serrano for a second opinion, and everyone agreed that given the condition I was in, the risk was not worth the reward. It was time to live to fight another day. I was disappointed to say the least, but relieved from some of the pressure I had put on myself. I helped Yessie all day and was able to enjoy the day with her despite feeling like shit. At one point I picked up a couple plates to help load a bar and it hit me how bad I actually felt. 45's felt like 100's.

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.

Four Strategies to Muscle Up Your Forearms

We regularly make the point to hardgainers that, since you’re not a pro bodybuilder, you shouldn’t train like one. Nowhere is the truth of this maxim more evident than in the flesh between the wrists and the elbows. Many Mr. Olympia competitors don’t directly train forearms; some never have. They rely instead on superior genetics and the indirect stimulation of gripping during back and biceps exercises. Forget what they don’t do, and focus instead on what you should do — train your forearms as frequently as your deltoids, and guard against complacency. Why should your lower arms grow if you merely pump out the same lackluster sets of wrist curls at the end of every arm routine?

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56 Shoulders, Abs & Calves
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68 The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body
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84 10 Pec-Inflating Tips For a Dominant Chest Day
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86 Social Skill Integration Through Movement and Strength: Program the Cadence
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88 Cost Effective Nutrition for Bodybuilders
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