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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...

6 Simple Moves for Crafting Bigger Calves

Turn your calves into bulls with these lower leg blasters.

4 Advanced Moves For Extreme Arm Growth!

What do you get when you combine advanced training techniques with proven arm exercises? A recipe for guaranteed biceps and triceps growth!

Jump In: Melt Fat Fast With Jump Rope Circuit Training

No gym? No problem. A circuit alternating jump rope and strength training is the perfect low-cost way to shred on the cheap!

Deadlift Technique Tutorial, Trap Building and My Training

Deadlift Technique Tutorial, Trap Enlargement and My Training

The 11 best NCAA Tournament buzzer-beaters of the millennium

The most exciting, dramatic, nerve-inducing game-winners in recent March Madness history.

Dorian Yates' Grainy Look | The 6-time Mr. Olympia Reveals How He Achieved It

Prior to me becoming Mr. Olympia, the term “grainy” had never been used to describe a bodybuilder’s condition. You heard all the other terms still in use today such as ripped, shredded, peeled, etc. But when I came along with this entirely new look, apparently none of those terms would suffice. If I had to describe “grainy” myself, it would be a combination of very thin skin stretched over super dense muscles that could only have come from years of extremely heavy and intense training. And when I say heavy, I mean it. Others talk about training “heavy” for sets of 10-12 reps. If you can get as many as 12 reps with a weight in good form, then it’s really not that heavy, is it? For upper body, the vast majority of my sets were done for five to eight reps. People who train this heavy have a more powerful look. When you look at Branch Warren or Johnnie Jackson, you can tell straightaway that they are extremely powerful men. There’s just a different look to the muscles. Ronnie Coleman would definitely also fit into that category. Conversely, you can have a guy who has just as much size, yet because he trains more for a pump and for higher reps, the muscles look almost like balloons filled with water, not solid and dense at all. The ‘90s star Paul Dillett comes to mind. So now that we have defined the grainy look, how did I get it? I would attribute it not only to my Blood and Guts style of training, but also to two other distinct factors— genetics and extreme condition.

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Top News
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."

Women's Strength Training: Your Guide To A Sexy & Fit Body!

Since you know that lifting pink dumbbells isn't going to get you a lean, sexy and fit body, let's discuss what you should be doing in the gym. Find out more.

Tip: Do This First, Trigger More Muscle Growth | T Nation

One of the prevailing theories about resistance training and muscle growth has to do with tapping into stubborn Type II muscle fibers. You generally need to exhaust Type 1 fibers before you can access the Type II fibers, but those Type II fibers often resist your attempt to get at them. Metaphorically, they keep their legs crossed, and conventional sets of 3 x 8 only get you so far.

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3 Key Mistakes On The Cable Cross-over

One of the greatest aspects of the cable cross-over is that you're not fixed to a single pulley position. By moving the pulleys to any number of stops from high to low, you change the angle of pull on the chest fibers. This allows you to manipulate the target points you want to hit on your chest. Up above will favor lower chest, while crosses from below will favor upper chest. Reps from the middle will hammer on the inner chest.

Tip: Stop Being Needy and Self-Obsessed | T Nation

The only thing you're inspiring is blood flow to lonely penises and "send nudes" direct messages. I just don't think many women are inspired to work out or eat better because you took a progress photo of your crotch. Just admit that you need the attention. Psychologically, that's healthier than pretending you're someone's "inspiration."

10 Fitness Tips To Take You From Good To Great!

Ready to kick your ho-hum progress into high gear? If you've been following a fitness program for a few weeks, months, or even years, and have seen good results but still feel like you haven't hit your peak physique, then it's time to implement some elite changes. In order to make good results great, you have to leap over your current barriers and boundaries.

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).

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.

2 ways to redefine your chest workouts

Afterward, you'll do dumbbell alternating presses—another chest exercise—and you'll probably find you can use a heavier load than you anticipated. That's because, at this point, it will have been long enough since you completed the bench presses that your chest will feel almost fresh again. And because you're not blitzing your chest completely each session, you'll be able to recover in time for your next one-and more frequent training means faster growth.

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This is no April Fool's joke! Shop now:

10 bodyweight abs exercises you’ve never tried

How to do it: Start in a high plank on your hands with your arms straight and feet shoulder-width apart. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you're in a low plank position with your forearms on the floor (elbows on the ground directly under your shoulders). When you bring your forearms to the floor, your elbows should be placed where your hand was previously. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first, for 1 minute.

6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

The Freakish Forearm Workout

When you're planning your workouts for the week, you're probably sure to include back, chest, legs, shoulders, and arms. But, what about your forearms? They're an oft-neglected body part you'd be wise to pay to some more attention to. Here's the routine you need.

RAVISH - New Waikiki Restaurant at THE MODERN HONOLULU

RAVISH at THE MODERN HONOLULU is about reveling in Hawaii’s culinary renaissance. Believing food should be experienced, not just enjoyed, RAVISH’s Pacific Rim influences blend our Island’s bounty with Pacific Asian flavors and South American tastes.

10 workouts to do on leg day

While the majority of the workouts below are lower body-focused, they contain accessory exercises that train your upper, middle, and lower back to provide a base for your upper body to handle more weight for squats, deadlifts, and Olympic lift variations. There are also moves that train your core, which is important for increasing your trunk stability during leg-heavy workouts. And there are moves that work small muscle groups, like your traps and forearms, both of which are necessary for getting stronger and throwing around more weight.

Instagram post by UndergroundStrengthGym • Apr 1, 2017 at 6:36pm UTC

Trap Bar Deadlift and Back Day

However, I was in the gym with my girlfriend over the weekend and trying to teach her how to deadlift. She was not a fan of the straight bar so I decided to put her on a trap bar. She reported a lot less lower back pain and enjoyed the lift a lot more. I put in a couple of sets and really liked the feeling. Since my mobility and lower back strength aren't up to par enough to standard deadlift particularly safely, I decided to sub the trap bar deadlift into my program in place of the traditional version, especially after doing a lot of reading suggesting that its easier for beginners like myself to handle while we improve our mobility and lower back strength to handle conventional deadlifting.

The best CrossFit workouts to help you get faster

Whether you run to compete in races, to excel at a team sport, or to just, well, run, chances are you’ve wondered how to increase your speed.


Training the oblique muscles. The last area of your abdominal region that you need to train is the oblique muscles, which lie on the sides of your midsection. The obliques respond to twisting and side-bending movements. Let me give you a word of caution here: Do not train your oblique muscles with low reps, only with high reps. Remember that eight to 12 reps is the formula for building muscle, which is what you don’t want here; you want fairly thin but defined obliques. Overly developed obliques can give you the false appearance of having “love handles” on your sides. You want thick abdominals and thin obliques.

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!

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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.

Today's Workout

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Tip: 3 Ways to Change Up Your Chin-Up | T Nation

It's a good idea to vary your chin-up grip to avoid stagnation, promote balanced strength and size development, and avoid any recurring injuries. But what happens if you only have a straight chin-up bar? Supinated, pronated, and mixed-grip chin-ups are doable, but what about neutral-grip chins (palms facing one another)? Here are three options: 1 – Triangle Handle (V-handle) Drape a triangle handle over the chin-up bar and you're good to go. You'll need to shift your head over to one side as you go up so you don't hit the bar, so make sure to switch sides each rep to keep it even. 2 – PVC Pipes Go to the hardware store and buy a 2-inch PVC pipe. Cut two pieces about the width of your hands (around 3.5 to 4 inches wide) and wrap the pieces with some hockey tape. Next, loop an ankle strap through each piece of pipe and secure them onto your chin-up bar. The cool thing is that you can position the handles as wide or narrow as you wish. 3 – Wood Grips These grips made for climbers allow for some rotation of the arms and shoulders, and the asymmetrical design offers a different hold profile on each side.

How to Hit a Triple Bodyweight Deadlift | T Nation

If you miss at your knees or around mid-shin height, it's common to hammer away at RDL's, good mornings, and other variations to train your posterior chain. This can be beneficial, but without a strong upper back, those supplemental lifts won't do a thing. That's why chest-supported rows should be a staple in your program when training for a triple bodyweight pull.

Caleb Brown on Twitter

@BioLayne , on Avatar, what constitutes as "athletically conditioned"? I'm a powerlifter training 5x per week, so would that be conditioned?

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.

Warm Ups and Cool Downs

What do you recommend for warm ups and cool downs? Should I stick to what I've got or adapt something else? Looking for the most ideal warm up & cool down before and after my lifts? Sunday-Back Monday- Off/ Yoga Tuesday- Chest- hiit cardio bike Wednesday- Legs Thursday- Shoulders Friday- Arms- hiit cardio treadmill Saturday- Off/ Yoga

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Sagittarius Horoscope for Friday, March 31, 2017

Friday, March 31, 2017 - Normally, you're more than happy to go along with a friend on a little adventure. But today you're strangely aware of your looming responsibilities, making it difficult to say yes and feel good about it. Listen to your conscience; it's best to politely decline now and get to work. It's surprisingly gratifying to delay the fun while you dig into the list of chores you typically avoid. French author Gustave Flaubert wrote, "Pleasure is found first in anticipation, later in memory."

Hidetada Yamagishi 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

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Workout!! bot 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

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.

Shawn Ray's Hawaiian Classic Trailer 2017

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

12 ingredients you should look for in any protein powder

Pea protein, which comes from the yellow split pea, is one of the most popular (and surprising) vegetarian protein sources. It's hypoallergenic and typically has few additives or artificial ingredients in the powder. Plus, it's high in the muscle-building amino acids arginine, lysine, and phenylalanine. However, it's still considered an incomplete protein, so you should either get it through a protein blend or pair it with contrasting foods, like wheat, quinoa, oat, and other grains.

Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

10 best performance sunglasses for every athlete: spring 2017

A removable eye mask might not seem like something you'd need in a pair of sunglasses, until you run head-first into a cloud of gnats or start pedaling into eye-watering gusts of wind. The oversized, rugged Stacker from Electric eyeware is designed to fix exactly that problem. The Stacker's lenses are actually infused with melanin (yes, the very same pigment found in your skin) which serves as a natural barrier against damaging UV and blue light from the sun, allowing your eyes to relax and view brilliant, crisp optics and accurate depth perception. They're ideal for anything outdoor and (relatively) low-impact, like bouldering and mountaineering. ($260, )

Fasted Training = More Anabolic?

New research shows that it may be better to train fasted.

TEST BOOSTER by True GRIT at - Best Prices on TEST BOOSTER!

True Grit™ supplements have absolutely nothing to hide. That’s why there are no proprietary blends in any True Grit™ product. Proprietary blends are used by some brands to hide that they are using underdosed levels of premium ingredients. That’s not what True Grit™ is about. True Grit™ supplements contain premium, fully dosed key ingredients, so you’ll know exactly what is in the supplement you're putting in your body.* You won’t find ineffectual doses of any ingredients in our products because we know that you don’t want to pay for a product that isn’t going to work. That’s what other brands expect you to do if they’re using miniscule amounts of ingredients just to claim it’s on the label. With True Grit™ you can trust that you’re getting only the best supplements formulated using the best scientific research.*

10 pieces of absolutely essential training gear for spring 2017

On brisk spring mornings or evenings, when it's cool enough for sleeves but temperate enough to leave the jacket at home, you'll be happy you put on the Van Cortlandt Long Sleeve Tee. A titan in the realm of running apparel, Tracksmith has designed this lightweight layer from mesh fabric that’s whisper-soft against your skin but tough and durable in the long run, thanks to an anti-microbial, odor-blocking finish. Wear it on any given training day or as a warmup layer before a marathon. The racing sash detail across the front will have you feeling like a legend in the making. ($72, )

Get Ripped with These Six Must-Do Kettlebell Exercises

The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.

Dorian Yates' 6 Rules for Building a Big Back Fast

A great back is a rarity, because it’s the hardest part of the body to reach with a resistance exercise. Simple pulling doesn’t do the job, because the force has to first pass through the arms, shoulders and lower back. What you must do is concentrate the squeeze into that portion of your back for which the exercise is intended. During chinups, feel the burn in your lats, rhomboids and upper back. When performing barbell rows, feel it in your lats and middle back. For deadlifts, feel it in your spinal erectors, lats and traps. Most of all, love that feeling. -  FLEX

First Men's Physique Contest This Summer

Hey guys. I'm a new member but I've been lurking for many years. I am going to compete in my first Men's Physique comp this summer towards the very end of June. I was looking for advice regarding my training (weak body parts) for and diet for contest prep as well as as just general things I should be doing (supplements ) or thinking about leading up to the contest.

Why do my feet always cramp during workouts?

But when it comes to your feet specifically, the most likely culprit is ill-fitting shoes, says Alex Kor, D.P.M., a podiatrist at Froedtert & the Medical College of Wisconsin and immediate past president of the American Academy of Podiatric Sports Medicine. As you exercise and your feet swell with the heat, ultra-tight shoes can compress the nerves on top of your foot. You can mitigate it temporarily by tying your shoes differently to relieve pressure on the top, says Kor. (Check out this tutorial to try it out.)

Six Shocking Approaches to Shoulder Training

It’s ironic that the shoulder joint is capable of such a wide range of motion and, yet, shoulder training almost always focuses on the same few exercises performed in the same fashion and even the same order: overhead presses, side laterals, rear laterals. Bodybuilders often incorporate a variety of machines and exercises into their back training (which also relies on shoulder joints); however, imagination and innovation frequently fail when it comes to deltoids. If you can’t remember the last time your delts were sore after a workout, the following six approaches will re-energize your shoulder training and revitalize your growth.

51 Men's Fitness on Twitter
52 Men's Fitness on Twitter
53 Joe DeFranco on Twitter
54 10 of the best 5-move kettlebell workouts for muscle
55 Top 10 TRX Body-Sculpting Moves
56 Virtual Posedown: Flex Lewis vs. Shawn Ray
57 Shawn Ray
58 6 Days to 2 Days: What Would You Do?
59 5 Rules for Gaining Mass
60 25 foods you shouldn't eat
61 9 Foods That Will Kill Your Sex Drive
62 Tip: The Trap Bar Exercise You Gotta Try | T Nation
63 10 metabolic moves to supercharge weight loss
64 When I Run Out Of Time In A Game: “who cares? it`s only a game.”
65 Before Starting the Green Faces Diet
66 Muscle & Performance on Twitter
67 Muscle & Fitness on Twitter
68 Strong Watches for a Strong Lifestyle
69 12 Laws of Fat-Burning
70 Flex Lewis: How to Grow Subborn Pecs
71 Build Towering Trapezii: 5 Moves To Bigger Traps
72 Shawn Ray
73 Instagram post by Mr. Olympia LLC • Apr 1, 2017 at 11:16pm UTC
74 Instagram post by Flex Wheeler • Apr 1, 2017 at 11:05pm UTC
75 5 Ways to Unlock Your True Strength Potential | T Nation
76 5 days of double is alittle gross so read if you want to laugh is life after all
77 Fat Loss for Big Guys -
78 10 best outdoor workouts to burn fat and build muscle
79 The 25 Worst Foods for Fat Loss
80 The 10 Commandments of Bodybuilding
81 Muscle & Performance on Twitter
82 Muscle & Performance on Twitter
83 50 of the healthiest recipes known to man
84 5 Bad Habits that are Ruining Your Training Results
85 Simple Meet Mistakes and Their Solutions
86 The 15 best lunge variations
87 Jump to it
88 Hip Pain: How to Treat and Prevent Soreness From Squatting
89 10 Metabolism-Boosting Tips