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Samantha Leete's Do-It-Anywhere Leg Workout!

Don't let a lack of equipment or gym access stop you from having a killer workout!

Marty Gallagher | Simplifying Strength Training for MAXIMUM Results • Zach Even-Esh

Episode 117 of The STRONG Life Podcast with my friend and mentor, Marty Gallagher. Marty is the author of multiple books and 1 of them is my ALL time favorite, The Purposeful Primitive. You can also listen to our first STRONG Life Podcast on Episode 19 HERE. Listening to Marty talk training and the overall …

Learn 2 Lift + Underground Strength Coach Cert • Zach Even-Esh

Two of The Best in the Business Combine to Drop REAL Knowledge Whether it's the pro leagues, Division I, or the Olympics - if you want to know what it takes for an athlete to get to the top, don't miss this one. The Barbell. Kettlebells. Dumbbells. Programming. Odd Objects. The Art of Coaching. Business …

Science & Bodybuilding | Six Research Findings

Vibration training involves doing basic exercises, such as squats, push-ups, lunges, and modified pull-ups on a vibrating platform. Vibration is transferred through the feet, hands or butt, which are in contact with the vibrating plate or handlebars. Vibration activates stretch receptors in the muscles, which trigger thousands of small reflex muscle contractions. Spanish researchers led by Pedro Marin found that subjects could complete more biceps curls (70 percent of one-repetition maximum) when exercising on a vibration platform than when exercising normally. Vibration training improves muscle fitness in untrained adults, the elderly, and some people with neuromuscular diseases. It may also benefit people recovering from some types of muscle and joint injuries. However, most studies found that it is a waste of time for athletes or people who exercise regularly. ( European Journal Sports Science , 10: 385-390, 2010)

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Your Secret Weapon For Muscle Gain And Fat Loss

Don't finish your next workout with the same old set of curls. If you're looking for a simple way to burn fat, add muscle, and boost your strength, just pick up the nearest heavy object and take a walk!

Mr. Olympia LLC on Twitter

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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

Salmon Tacos with Pineapple Salsa

Don't feel guilty for indulging in your favorite Mexican dish with these low-carb tacos.

The Absolute Best Way to Build Hamstrings | T Nation

The main point is you should look like you are doing a deadlift... on one leg. Keep your lats locked down to avoid reaching with the shoulders and make sure you're fully aware of your hamstrings, glutes, and where your knee is. Don't let your pelvis rotate. It's not an exercise to be Captain Big Balls with, and if you're going to go heavy with it, stick with sets of 3 at the very least. There isn't really a need for a 1RM single-leg deadlift.

The 6 Unwritten Rules of the Gym | T Nation

For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror! If you want a pair of dumbbells and they're right in front of a guy doing seated shoulder presses with a pair of 90's, you wait. If you have a pair you actually want to put away, right in front of him, that's right, you wait.

Tip: Boost Your Deadlift With This Exercise | T Nation

If you miss your deadlift 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.

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.

Tip: Do the Aipa Row | T Nation

This exercise is a good way to add more volume to your back training. In fact, it's best to keep the load on the bar light to moderate according to your drag curl weight. If you think you can go heavy on these, you'll be quickly humbled. Stick with 3-4 sets of 10-12 reps and keep your form tight.


Consuming a supplement containing 20 grams of protein, six grams of carbohydrates and one gram of fat following a weight-training session had no effect on the hormones insulin-like growth factor 1 (IGF-1), insulin, testosterone, growth hormone or cortisol— according to a study led by Adam Gonzales from Hofstra University in New York. Protein supplements containing the amino acid leucine activate the mTOR pathway of muscle protein synthesis. Weight training triggered similar increases in insulin, growth hormone and cortisol in athletes consuming a protein supplement or a placebo (fake protein supplement). Protein supplements and hormones have different effects on muscle protein synthesis. (Nutrition Research, 35:990-1000, 2015)

Tip: A New, Old Way to Build Massive Quads | T Nation

Take this old-school leg builder and make it even better for quad development. Here's how.

Tip: The Only Good Smith Machine Exercise | T Nation

This is the only exercise in which I consider using the Smith machine effective. The objective is to lower the bar to the chest, throw the load in the air, then catch it and start again.

Tip: The Food That Improves Your Thinking | T Nation

Most research also indicates that the antioxidants have anti-inflammatory effects that improve neuronal signaling. Scientists say that berries may be so effective because of their ability to improve glucose disposal, since insulin abnormalities have been linked to increased central inflammation and impaired beta amyloid clearance.

10 Ways to Fight Fat: Training

Don’t get stuck in a rut with the same exercises and weights. Expect that after 4-6 weeks, your body will have adjusted and will be starving for something new. Aim to make incremental increases to your weight loads, try new exercises, shorten rest periods, incorporate advanced techniques like supersets, change from barbells to dumbbells…anything to keep your body guessing and improving. Lifting weights is one area where adaptation is not a desirable result.

Jay Cutler's Chest Workout for Massive Pecs

“I never got caught in heavy benching,” he says. “I could put five plates on and get a couple reps, but what’s the point? It’s not the best way to build muscle, but it is the best way to injure yourself. The ideal muscle-building range is eight to 10 reps. Somebody asks me every day how to get a bench up, and I’m an honest guy with an honest answer. “I say, ‘I don’t train for strength, so it doesn’t matter to me if I bench three plates or five.’ I might come in next week and do only three plates. I’m not here to put on a show. It’s all about building muscle. I just go with how my body reacts and that’s it. It’s instinctive training, which I think every good bodybuilder picks up on with time and experimenting.”

Today's Workout

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The hardcore workout of Jason Hairston, professional expedition hunter. Get the full story at

Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

Tip: The Right Way to Choose Foods | T Nation

Bodybuilders are generally even worse when it comes to food diversity, or rather, lack of it. It's been my experience that health/body fat conscious lifters compile a short list of "safe" foods (those that aren't too carb-y or too fatty and that hopefully also contain some nutrients) and hang onto them to the bitter end. Oftentimes their diet is so restricted, they make eucalyptus-munching koala bears almost seem like gourmands in comparison.

Mike Simone on Twitter

Killed it! Find out how Gil put on 25 pounds of muscle. Watch the full #TransformationTuesday piece on @MensFitness :

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Instagram post by Zach Even - Esh • Apr 18, 2017 at 7:28pm UTC

The Smart Dieter's Guide to Cheat Meals - Biotest

They're a planned part of a diet. They usually have a date or day of the week assigned to them by the person who prepared the diet. In a way, a cheat is a reward for being a good dieter. For most, it's a mental break from eating the same foods day in and day out, if that's how the diet is set up. Note that if you have a "cheat meal" every day, it's not a cheat meal – it's just a meal. And you're probably just fat.


Sagittarius Horoscope for Sunday, April 16, 2017

Sunday, April 16, 2017 - You are an enigma today because you're feeling an odd combination of enthusiasm and seriousness. You're excited about your current creativity and hopeful that you'll capture a brilliant idea or two before the day is gone. Nevertheless, you're also aware of the uphill climb in front of you. You know that you're shouldering extra responsibilities and take your role to heart. Nevertheless, the results can be very fulfilling when you hold onto both ends of the emotional spectrum while clearing a path in the middle.

Tip: 7 Ways to Do the Glute-Ham Raise | T Nation

This is actually easier than the neutral-hip GHR. Flexing the hip lengthens the hamstring and places it in a more effective position to produce force. But don't think of this version as less effective. You can add more reps or weight with this, and you can strengthen the hams in the lengthened position which will improve athletic performance.

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10 Reasons You're Not Building Muscle

To put on size, you can’t eat salads all day. You need to have a slight calorie surplus to support muscle growth. This includes all energy expended from physical activity and internal processes. As mentioned earlier, eat whole fresh foods. Put time into planning your meals so you don’t have to resort to eating junk. Avoid sugary drinks and all fast food. Try to eat organic meats and drink organic milk. Eat healthy fats such as avocados and coconut oil. If you’re inclined, diets such as the “Paleo Diet” or “Perfect Health Diet” work really well for putting on size while staying lean. Ensure your growing body receives the nutrients and building blocks it needs and remember that eating junk equals junk results.

Can Fruit Make You Fat?

What's more, research published  The American Journal of Clinical Nutrition  found fruits like apples and berries can blunt the insulin spike your body undergoes when you eat high-glycemic foods. Traditionally, poor-quality carbs urge your body to release a surplus of insulin so your blood sugar surges, then drops really low so the next response is a starvation measure: Your body dumps fat into your blood stream. But if you eat, say, white bread, with low-glycemic fruits like blueberries or strawberries, that spike will be subdued. Yes, you're adding more sugar into the mix. But the phytonutrients in those fruits are able to slow down the transportation of sugar through your intestines and thus your bloodstream, blocking some of the absorption. So, if you're going to have a muffin, bread, pancakes, or French toast, make sure they're loaded with berries.

Build Up Your Front Delts

The front delts typically are not an area most trainers have trouble bringing up. After all, the front delts get hammered on incline presses. But that doesn’t mean you should skip training them altogether. A great mass-building shoulder exercise that hits the front delts — not to mention the middle delts, and even the upper pecs — is the barbell shoulder press performed with the bar in front of your head. This is a great way to build up the delt/pec tie-ins.  ALTERNATIVES   Smith machine shoulder presses, machine shoulder presses.  WHEN TO GO TO THE FRONT  To focus on the front delts and place the greatest overload on them, do barbell shoulder presses at the start of your shoulder workouts.  FORM AND FUNCTION  As the name implies, the front, or anterior, head of the deltoid is found closest to the front of the body, where it attaches to the humerus (upper-arm bone) and to the common tendon that is shared by the other two deltoid heads (the middle, or lateral, deltoid and rear, or posterior, deltoid). The front deltoid head is responsible for flexing the upper arm, which raises the arm in front of the body, as in front raises.

The 6 greatest fat-torching outdoor workouts of all time

Cons: “On outdoor rock, you’re always going to need a climbing partner and a ton of gear,” says Peters. “And the gear is wicked expensive.” And unlike running or, say, riding a bike, it takes a serious time investment to learn the sport and get started. Plus, access to outdoor rock is quite limited. “That’s why a lot of people go to the gym—all you need is your harness and your shoes, since most gyms already have a belay device, ropes, and everything else you need.” Also, lots of climbers have skinny legs for a reason (the greater your leg mass, the greater the hindrance it has on steeper climbs; you're hauling your own body weight after all). And then there’s the considerable fear factor of dangling from a rope high off the ground. Try to remember that climbing is a technical sport—dependent on strong ropes that are anchored to a system that will support your fall—and not a risky one, so long as you climb within your limits and, most important, follow safety protocols.

11 BOSU exercises that will train your entire body

How to do it: Sit on the ground, with your feet firmly planted on the ground and your back at a 60-degree angle with the ground. Hold the BOSU by the handles so the flat side is facing your chest and the ball is facing away. Lean back slightly and twist your upper body side to side. To make the move more challenging, raise your legs off the ground; if you do this, make sure you're not rocking back and forth.

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

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

Instagram post by Zach Even - Esh • Apr 18, 2017 at 10:13pm UTC

Instagram post by Pauline Nordin • Apr 18, 2017 at 8:36pm UTC

10 CrossFit workouts you can do at home

Fitness Instructor Tyler Manzo of BRICK New York has provided us with 10 brutal CrossFit workouts so that you're never without inspiration when you can't get out of the house.  All you need is a pullup bar, and a little will power.

50 of the healthiest recipes known to man

1. Preheat your oven to 450 degrees. 2. First, make the sauce. Heat a large pot over medium heat. Add the olive oil, chopped onion, salt and red pepper flakes and cook until the onion is translucent and very tender, about 10 minutes, stirring often. Add the chopped red pepper and garlic clove and cook another 5 minutes, or until the pepper is starting to soften. Add all of the spices and stir them into the onions and pepper, coating them in the oil. Let them toast in the oil for a minute or two. Add the white wine, crushed tomatoes, black pepper and lemon zest and stir. Bring the sauce to a boil and then reduce to a simmer. Let the sauce cook while you make the meatballs. 3. Next, make the meatballs. Add all of the ingredients for the meatballs to a large bowl and mix well with your hands. The mixture will feel rather wet. Heat a large skillet over medium heat. Start forming the lamb mixture into balls, a little smaller than golf balls. You’ll get about 12 – 15 meatballs. Gently place the meatballs in the pan, being sure not to crowd the pan. You will probably have to do this in batches, depending on the size of your pan.

7 Ways to Break Your Training Rut

If you are working with limited equipment, then changing exercises may not be an option -- but what you can do is keep your mind, muscles and nervous system “guessing” by constantly switching up the order of your movements. If you always start your workouts with a compound lift, try instead leading off with an isolation movement. If you generally train your anterior delts first on shoulder day, then try hitting lateral or posterior delts first and the front heads at the end of the routine. There are many ways to mix things up and make the same old program feel totally different.

8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

The 6 Grittiest Triceps Exercises You're Not Doing

Here's how it's done: Grab a dumbbell in each hand and assume a bent-over rowing position with your torso parallel to the ground. Then, perform a bent-over row with both arms. From this position, extend both of your elbows so that your arms are straight and parallel to the floor. Hold your left arm at the top of the kick-back while you perform normal kick-backs with your right arm. Perform five reps on your right side while your left side does the isometric hold. Then, switch and perform five dynamic reps on your left side while your right side performs a hold. Repeat the process doing four dynamic reps on each side, and then three reps.

How to be more confident at the gym

Feel like you don’t quite belong? Not sure what to do next? Reluctant to ask for help because you think it’ll make you look stupid? (It won’t.) Here’s how to set your mind right.

10 Surprising Things Sabotaging Your Sex Life

Strange but true: your fast food habit may be to blame for your non-existent sex life. (And no, it’s not because your apartment reeks of the stuff.) Not only can the excess fat and salt in greasy grub diminish blood flow, making it more difficult for you to stand at attention, it can also leave you feeling bloated and dehydrated—two things that don’t make anyone feel like stripping down. There’s more: Drive thru nuggets and patties are riddled with phthalates, a chemical used to make conveyer belts and other pieces of equipment in food factories, says a recent report. Why’s that matter? A study of women found a connection between phthalate metabolite concentrations and lack of sexual interest. If a woman’s sex drive is negatively affected by the chemical it’s not such a huge leap to assume men may experience similar effects, too. Play it safe by breaking up with Ronald and saying “see ya later” to Wendy.

Actor Karan Patel completely transformed his body and achieved an impressively jacked physique

'Hardly working to working hard': The Indian television star went from pudgy belly and flabby arms to rock-hard muscle and huge biceps.

The 11 most common sex mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

The Benefits Of Post-Workout Carbohydrates

For many people, post-workout recovery includes a dose of fast-acting carbohydrates. But do you really need carbs as part of your post-workout meal for optimal gains?

Dialing in Reps and Sets

One of the first questions a person asks when their gains begin to slow is, “How much is enough?” More specifically, how much volume do I need to grow? Volume is a function of reps plus sets. There are times when it’s also helpful to add how much total weight is lifted (i.e., work) but for the purposes of bodybuilding, we’re mostly concerned with reps and sets. Several bodybuilding greats such as Dorian Yates have claimed to do relatively low volume using at times only one or two all-out “work sets” per exercise. Others such as Kai Greene are known to use relatively high reps (15–20) on nearly all exercises. So which is it, high or low?

5 Ways to Build a More Intimidating Physique

As a competitive bodybuilder and coach for over 25 years, my goal has always been to create the most evenly balanced, symmetrical and proportionate physiques possible. I look at the human body as a living, breathing work of art that needs to be meticulously sculpted -- every muscle flowing seamlessly into the next, with no area being dominant over the other. However, in this piece I am tossing my tenets about “proper” bodybuilding aside and focusing on the muscles that scream “I am a bad ass!” That’s right, today it’s time to talk about five ways one can build a more intimidating physique! The type of physique that emanates pure power and makes others say to themselves, “Wow, I would not want to piss that guy off!”

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54 Chase Weston Tobin on Twitter
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56 Tip: Stop Whoring Yourself Out | T Nation
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59 Instagram post by 💣Bkbeast • Apr 15, 2017 at 11:04am UTC
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62 One Exercise for Total Shoulder Health | T Nation
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