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Watch: Rob Gronkowski crashes White House press briefing

The Patriots tight end tries to lend a hand to the daily media gathering.

Rig For Pain: Ashley Horner's Full-Body Circuit Workout

You're about to go on one wild ride! Join fitness athlete Ashley Horner as she takes you through her favorite circuit workout. Try not to puke!

50 Muscle Building Secrets - Part 1

It’s easy to lump all pro bodybuilders into the same category: a bunch of genetic freaks who were able to build physiques that are simply unattainable for the average man. But having spoken with hundreds of them over the years, I have found that there are tremendous variations among them and how they respond to different styles of training, different exercises and nutritional tactics to become the amazing muscular specimens they are. And despite what the cynics out there may think, the pros do have valuable advice that can help the rest of us gain muscle mass and be the best that we can be. Here, I’ve delved back into the vaults to bring you 50 tips and secrets from a wide range of pro bodybuilders over the past decade and beyond. Among them, you will be certain to find more than a few that will be key to improving your physique.

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 …

Bodybuilding Advice From the Pros - Dallas McCarver & Dennis Wolf

A lot of guys just eat whatever the hell they want in the off-season, and really have no idea what amount of calories, protein, carbs and fats they are taking in on a daily basis. It sounds fun, but the problem with it is you have no baseline to make adjustments from. If you aren’t making gains, typically your nutrition is lacking something. So how can you increase any variable when you don’t know what they are? Dorian Yates was an inspiration to me in the way he kept training and food logs year-round. I keep track of my meals, and on top of that I don’t eat much junk. I have one or two cheat meals a week even in the off-season. It’s just a lot easier to take in specific amounts of nutrients that way, and making steady progress comes from that. The bottom line is that if you don’t know how much you’re eating, you can’t make adjustments when progress stalls. You’d only be guessing, and good luck with that!

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1
Genetic Limits and Muscle Migration | T Nation

So maybe you'll never look like a pro bodybuilder. Don't be bummed about it. Evaluate what you want and be objective about your capacity to achieve it. Every time I tried to go against my nature I ended up paying the price. Had I stayed honest with myself there's no doubt that I would've had fewer injuries. I'd be healtheir today as a result, and I'd look better than I do now.

2
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.

3
Mr. Olympia LLC 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

4 Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

5
Bodybuilding.com on Twitter

If you are on the 2 scoop life. You need this. Shop now: http://bbcom.me/2nTAKQJ  pic.twitter.com/QqefccJSLJ

6
Bodybuilding.com 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

7
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.

8
8 Injections That Heal Injuries | T Nation

Thankfully, we now have many more injection options available to us to help speed up the healing of injuries. In an ideal world, you could go to your local walk-in clinic to request any one of these injection methods and have it covered by your health insurance plan. Unfortunately, it doesn't work that way. These are specialized procedures that require specialized doctors to perform them and one, in fact, is more of an underground thing that you'd have to initiate on your own.

9
Build Your Own 6-Pack

We recommend mixing things up. As long as you’re not letting momentum take over, you can do some reps quickly and others more slowly. The important thing is that you feel what you’re doing, both during and after the exercise. Faster reps have been shown to increase the amount of muscle fiber activity in the rectus abdominis and obliques, which can help you better develop your midsection. We often recommend doing some workouts with fast reps and other workouts with slow and controlled reps. Or, start a set with 5-10 fast reps, and then finish with slow and controlled reps to better feel the abs work.

10
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.

11
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.

12
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.

13
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.

14
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.

15
The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

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

16
The 10 best CrossFit workouts to improve your endurance

Start here with a baseline row. If you’re new to rowing, go for a 1k row. Record your time and after you’ve worked with an endurance program for a month, come back to the 1k row and see if you’re time has improved. If you’ve already been rowing, try the 5k row. Remember your pace will have to be a bit slower than with the 1k to avoid burning out.

17
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.”

18 Elitefts

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19
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.

20
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.

21
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.

22
Tip: Don't Be a Gym Marker | T Nation

I can understand leaving a towel on a bench to save it because you have to run to the bathroom or fill up your water bottle, but marking half the gym with your shit and expecting everyone to respect the fact that you're taking up all this space – because you're 135 pounds, have more zits than muscle, and believe that circuit training is your salvation – is as rude and inconsiderate as it is nuts.

23
Men's Fitness on Twitter

Try the 30-day pre-cut strength plan with these five muscle-building workouts from Men’s Fitness and get ready for spring.

24
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.

25 Shawn Ray

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26
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.

27
Mike Simone on Twitter

Killed it! Find out how Gil put on 25 pounds of muscle. Watch the full #TransformationTuesday piece on @MensFitness : http://bit.ly/2pvB2NE  pic.twitter.com/mctEZdUxuM

28 Elitefts

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29
Instagram post by Zach Even - Esh • Apr 18, 2017 at 7:28pm UTC

30 Shawn Ray

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31
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.

32 Shawn Ray

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33
Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

34
The Classic Physique Comeback

Many types of impressive physiques have been crafted in weight rooms and strutted across competitive stages over the years, but it’s the Classic Physique that has stood the test of time. With its broad shoulders, wide upper back and small waist, the Classic Physique is the epitome of physical and aesthetic perfection from which the sport of professional bodybuilding was founded. Commonly referred to as the V-taper, this coveted look continues to be the ultimate goal for bodybuilders at all levels. No longer is it just a quest for size, but also proportions and symmetry.

35
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!

36
Spring Strength Training

With warmer weather on the horizon, you might not be sure which workout protocol to adopt to lead into summer. Should you stay the course? Start looking to lean out? Finally test out that Zumba class? To help give you direction we tagged in trainer and coach Prince Brathwaite, who developed a plan to put on size while staying lean and shredded. Follow this routine and pair it with an ultraclean diet and you’ll see results—lower body fat and way more muscle.

37
Today's Workout 33: The 4-move muscle-punisher circuit

Every exercise in this grueling workout is designed to exhaust every muscle fiber in your body—and translate to major new gains.

38
What to consider before you bring her to a wedding

Watching a buddy get hitched can be a fun, happy time or—with a girlfriend as your “plus-one”—a shrapnel-dodging crawl through relationship hell. Take your pick.

39
Muscle & Fitness 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

40
Chest, Tris, Abs, Calves

The following details my chest, triceps, abdominal and calve workout from Sunday morning at Eastside Gym in Redmond where I trained alone.  I rose a bit early for this one because my oldest daughter Madison and I hit the ski slopes for some spring skiing afterwards.  It was an epic bluebird day on the mountain!  Here’s my workout…

41
One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

42
5 ways to add inches to your arms

Complete a set of incline dumbbell curls for 10 repetitions. After finishing use the bench as a prop to hold with you hands and lean your body forward while stretching the biceps muscle. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.

43
Bodybuilding.com 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

44
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.

45
5 Workout Tips From Phil Heath's Trainer

Hany Rambod, who helped Heath achieve the best physique in the world of bodybuilding, offers five essentials for success in the gym.

46
Josh Conner 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

47
The 8 worst things a beginner can do in the gym

Many beginners train with unbridled enthusiasm and impatience, so they tend to train far too much when they start out. They think that the more time they spend in the gym, the more muscle they'll gain. But remember: We don't build muscle while we train, we do so while we rest and recover. Most novice lifters will get surprisingly fast results from just 3–4 days in the gym per week at most, and they should never weight train more than two days in a row.

48
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.

49
The Complete Mr. Olympia Winners Gallery

The Mr. Olympia contest has served as a gold standard, determining who in the bodybuilding universe can rightly call themselves the best in the world, for the next 364 days, at least. Since Joe Weider endeavored to stage the inaugural event at the Brooklyn Academy of Music 47 years ago, 13 men have won the title of Mr. Olympia, starting with Larry “the Legend” Scott and most recently, Phil “the Gift” Heath. Each of these men has represented the pinnacle of his sport, and a number have gone up against one another in classic showdowns that are the stuff of legend. However, due to the span of time between the first and most recent editions, we’ll never get to witness all 13 champs duking it out onstage together. Instead we are bringing you this gallery of champions, starting with Larry “the Legend” Scott and finishing with the 2015 Sandow winner, Phil “the Gift” Heath.

50
Fire Up Your Fat Loss

Shred body fat and sculpt muscle all over with these mega strength and conditioning moves -

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53 10 Reasons You're Not Building Muscle
54 Can Fruit Make You Fat?
55 Build Up Your Front Delts
56 The Specifics: Six Exercises for a Strong Core and Ripped Abs
57 11 BOSU exercises that will train your entire body
58 Instagram post by Zach Even - Esh • Apr 18, 2017 at 10:13pm UTC
59 Instagram post by Pauline Nordin • Apr 18, 2017 at 8:36pm UTC
60 50 of the healthiest recipes known to man
61 7 Ways to Break Your Training Rut
62 The 6 Grittiest Triceps Exercises You're Not Doing
63 Actor Karan Patel completely transformed his body and achieved an impressively jacked physique
64 The 11 most common sex mistakes
65 https://marketing.bodybuilding.com/marketing/campaign/PostWorkoutSale?mcid=SM_TWIT_DEALS
66 The Benefits Of Post-Workout Carbohydrates
67 5 Ways to Build a More Intimidating Physique
68 Bodybuilding.com on Twitter
69 Shawn Ray
70 http://www.ironmanmagazine.com/drink-your-greens/
71 Tip: A New Exercise for an Athletic Butt | T Nation
72 DeFranco's [Private] Gym Tour 2.0
73 Bodybuilding.com on Twitter
74 The Psychology of Aging
75 Flameout® Pharmaceutical Grade DHA / EPA, Molecularly Distilled, Re-esterified Triglycerides - Biotest
76 http://www.ironmanmagazine.com/cap-the-calories/
77 The Gift of Perspective: Five More Things to Know as a New Powerlifter
78 http://www.ironmanmagazine.com/lead-from-the-front/
79 Hidetada Yamagishi on Twitter
80 5 Ways Social Media is Ruining Fitness | T Nation
81 Prince Mario-Max SL on Twitter
82 http://www.ironmanmagazine.com/threepeat-or-mr-consistent/
83 Ben Pollack Wins 181 Weight Class at CETC US Open Powerlifting Championships
84 Shawn Ray
85 IRON MAN MAGAZINE on Twitter
86 High Protein Sweet Potato Chili
87 Tip: Two New Ways Build Upper Body Strength | T Nation
88 The Hormone Cycle and Female Lifters | T Nation
89 Tip: Stop Whoring Yourself Out | T Nation
90 Men's Fitness Wire on Twitter
91 Elitefts
92 Shawn Ray
93 The Smart Dieter's Guide to Cheat Meals - Biotest
94 One Exercise for Total Shoulder Health | T Nation