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Watch Live: Arnold Schwarzenegger Works Out at Gold's Gym

The Governator is hitting the iron to help raise money for After-School All-Stars—and he wants you to join him.

Asia Monet Ray Covers Justin Bieber’s ‘I’ll Show You’ With Rio Mangini (Exclusive)

How To Make The Perfect Healthy Stir-Fry!

It's time to add some diesel to the standard stir-fry. Combine a delicious pile of protein, veggies, and carbs in this easy-to-make recipe, and give your gains some serious fuel!

Watch: Blackhawks Goalie Corey Crawford Fights with Blues' Robby Fabbri

The Chicago netminder sparks an all-out brawl as the defending champions are pushed to the brink.

Danica Patrick Shows Off Core Strength

The professional stock car driver and model demonstrates a very impressive bodyweight move.

Muscle Heads, Meatheads and other Athletes

This is not just for Powerlifters, this is for everyone who uses any of these three lifts or looking for way to get more out of their program. Many times the main issues are not in the execution of the big 3 but within all the accessories you do.

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Top News
1
Sagittarius Horoscope for Thursday, April 14, 2016

Thursday, April 14, 2016 - You love to dream big and today your fantasies are over the top, enticing you away from a more practical approach. Your key planet Jupiter is overstimulated by sensual Venus, encouraging you to partake in one too many social activities. There is nothing wrong with indulging in the fun, but you cannot go overboard. Steer clear from jumping to conclusions before you think your vision all the way through to its logical conclusion.

2
4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

3
7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

4
Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

5
Jay Cutler on Twitter

Check these out in tank top and t shirt version at http://cutlerathletics.com  pic.twitter.com/HmNABNwKkG

6
Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

7 25 Tips for Greatness

After his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines and cables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

8
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

9
The 6-Week Fat Blast Workout Routine

Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

10
The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “ gun-show ” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle , most are making vital mistakes preventing this very goal from manifesting.

11
9 Exercises for Massive Forearms

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.

12
Save Time and Torch Fat with Complexes

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves conditioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.

13
6 Moves to Work Your Arms to Exhaustion

Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms , the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”

14
The Results of Overtraining

Does overtraining eat away muscle growth?

15
Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second as you flex your biceps hard and then slowly return the handles to the start position and repeat.

16
Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them.

17
Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

18
White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.

19
The Inside Scoop on Trans Fat

Your best move is to religiously read nutrition labels and make sure any food you eat contains zero grams of trans fats—right? After all, as of 2006 the Food and Drug Administration made it mandatory for food manufacturers to list trans fats content of packaged foods. Yet ensuring that you get less than the 2-gram daily maximum of trans fats recommended by the American Heart Association (AHA) can be trickier than it seems. That's thanks to a loophole in labeling laws allowing food manufacturers to label foods as containing "zero trans fats" if the trans fats content is less than 0.5 gram per serving.

20
5 Best Bodyweight Training Exercises

Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise.  For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.

21
Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

22
8 Things You Need To Know About Your Abs

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

23
10 At-Home Workouts to Build Muscle in Under 20 Minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

24
The Best MMA Cardio Workout

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

25
Eat Clean, Get Lean Meal Plan

Slayton's plan is strategically designed to help you control your cravings while you're blastig fat and building muscle. The beauty of this program: Simply pick from one of the suggested entrées under each main meal, then supplement with one or two snacks daily. Have about 4 ounces of protein per meal, 1 tablespoon of oil and about 2 cups of vegetables at both lunch and dinner, and 1 cup of fruit per day. (The menus here average 1,350-1,450 calories per day). Aim for four fish meals a week. For the first two weeks, limit carbs to four to six servings per week (keep grains to a fist-size portion). During Weeks 3 and 4, cut that number to three per week or every other day. To make sure you're getting enough fluids, divide your body weight in half and drink approximately that amount in ounces (for a 140-pound woman, that's 70 ounces of water, tea, or other low-cal fluids).

26
25 Ways to Melt Off Fat Today

We’re all looking for ways to burn more fat. Truth is, it’s hard to do. Weight training, cardio, proper nutrition and supplementation—sometimes it seems we try to do it all right but still can’t shed those last few stubborn pounds. That’s why it’s always good to learn a few extra tips and tricks that can help you tighten and tone your body by kicking your fat-burning furnace into high gear.

27
T NATION on Twitter

Look radically better in 28 days. All it takes is, well, a LOT of discipline. Free ebook: https://goo.gl/LRRFVU  pic.twitter.com/RPGF12dpGf

28
The Best Chest Workout in Under 10 Minutes

In a push up position lower your body slowly down to the ground for about 3 seconds and explode up lifting your hands off the ground and returning back to a push up position. This exercise requires maximum effort. Make sure to keep those elbows close to your sides and not flaring out too much. 4 sets x 5 reps 20 seconds rest

29
T NATION on Twitter

The lat-building exercise you haven't done yet (but should): https://www.t-nation.com/training/tip-do-the-cobra-pulldown-for-lats … pic.twitter.com/7yiBTnpjDp

30
T NATION on Twitter

Lower back pain? Here's how to train around it: https://www.t-nation.com/training/bad-back-big-muscles … pic.twitter.com/XxDwwT1dJd

31
T NATION 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

32
T NATION 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

33
7 Training Rules Every Lifter Should Always Follow

Actually, there are a few reasons. Safety is one. But as with most fitness rules, doing things the right way pays dividends in the short term (less chance of injury) and the long term (improved muscle growth). Listen up and pay attention so you avoid these mistakes you could be making in the gym.

34
T NATION on Twitter

It's time to grow up and accept the truth about cheat meals: https://www.t-nation.com/diet-fat-loss/tip-drop-the-cheat-meals … pic.twitter.com/6lA9bKqJ2Y

35
T NATION on Twitter

Use one of these instead of a foam roller. Here's how and why: https://www.t-nation.com/training/tip-do-the-med-ball-tack-floss … pic.twitter.com/l6WSQ0Fesm

36
T NATION 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

37
T NATION 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

38
T NATION on Twitter

Challenge! Try this high-rep shock training method for any lagging muscle group: https://www.t-nation.com/training/tip-smash-plateaus-with-big-50-sets … pic.twitter.com/yciwmp3J4C

39
T NATION on Twitter

Do free weights beat barbells, and do barbells beat machines? Maybe, here's why: https://www.t-nation.com/training/tip-prioritize-free-weight-compound-exercises … pic.twitter.com/YGmw4dyimS

40
T NATION 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

41 Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

42
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

43 Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

44
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

45
Rookie Moves: 6 Major Training Mistakes

When you start out in the iron game, the motivation is high and you are willing to do whatever it takes to make gains. This can be a good and bad thing. If you go at it too hard and try and do too much at once, overtraining and non-responsive training modalities will appear. If you try and do every workout program on the planet and not follow some fundamental principles, you could be taking one step forward and two steps back.

46
Brent Jones 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
T NATION 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

48 3 Exercises for Stronger Forearms

We've all experienced that “burning” sensation in the forearms before being able to completely exhaust the muscles that are actually our focus. This is a sign of ill-conditioned forearms, and it will stunt progression in your other lifts. Many bodybuilders and power lifters use wrist straps for assistance, but that's a band-aid approach that can lead to further weakness in the forearms. If you’re frustrated by a lack of new growth and gains, spend extra time building these guys up.

49
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

50
Muscular Development on Twitter

Dexter Jackson's Delts, Triceps, Back & Hamstrings Workout! ----> http://tinyurl.com/zesxrqc  pic.twitter.com/yxD6ydTiho

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