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8 Unique Exercises For Stronger Glutes

Your butt should be the biggest and strongest muscle in your body. So is it? Build strong and functional glutes with these deceptively tough exercises!

Watch: The full trailer for 'Kingsman: The Golden Circle" is here, and it is sufficiently violent

Taron Egerton is back, and this time he's teaming up with Jeff Bridges and Channing Tatum.

11 Simple Grassroots Strength Tips - Overcoming Sticking Points

11 Grassroots Strength™ Tips that will help you overcome sticking points.

Watch 212 Final Awards - Europa Charlotte Pro 2017

Watch as the placings are announced during the 212 final awards at the 2017 Europa Charlotte Pro.

BODYBUILDING Q&A - Victor Martinez Fields Your Questions

I find that both Europe and Latin America are a lot more accepting of our sport and appreciate it more. I did an appearance one time at a local show in Mexico, and there were 3,000 people there for the finals! We don’t even get that at our big national shows like USA and Nationals. In Puerto Rico another time, there were over 1,500 people at a contest I was posing at. We like to think that the USA is the biggest country for bodybuilding and in some ways that’s true, but I get a lot more love from fans in Europe and Latin America. I think it’s because they’re more relaxed and open in their culture, and Americans are pretty uptight.

Jay Cutler Interview at the Salt Lake City FitCon

Muscular Development's Shawn Ray catches up with 4x Mr. Olympia Jay Cutler during his visit at the 2017 Salt Lake City FitCon.

Melvin Anthony's Prison Sentence & Past History - Unleashed Ep. 25

In episode 25 of Shawn Ray Unleashed, Shawn talks about Melvin Anthony's recent drug & firearm conviction & their "relationship" dating back to 1994.

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Top News
An Interview with the Blond Bomber | T Nation

"Bodybuilder-poet" probably wasn't a future anyone predicted for Draper back in 1962, when the 20-year-old Secaucus native won the Mr. Jersey title. He worked for the Weider Barbell Company back then, when Joe Weider's nascent empire was still based in Draper's home state. Weider, Draper, and Leroy Colbert worked out together on their lunch break. When the company moved to Santa Monica, California, in 1963, Draper moved along with it.

Desserts That Build Muscle | T Nation

Trying to drop some fat and build more muscle? Never skip dessert. Well, skip regular desserts. Then make your own using protein powder and healthy ingredients. Here are six of our favorites.

Today's Workout

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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.

The best total-body cardio workout

Get into pushup position and then lower your forearms to the floor. Hold 15 seconds, and then rotate your body to your right, resting on your left forearm and stacking your feet so your whole body faces 90 degrees to the floor. Hold 15 seconds. Rotate back to the floor and hold 15 seconds. Rotate to your left and hold the side  plank again. Keep your hips elevated the whole time.

Try Scott Mathison's 40-Rep Bar Challenge!

In this nasty workout, I'll keep you up on the bar as you go through four different exercises. Don't be surprised if your entire upper body and core are screaming for mercy by the time you're finished.

Tip: Push Until You Can't. Rest Until You Can. | T Nation

The best way for women to get the most out of lifting is to think: "Push until you can't, rest until you can." In other words, push until you can't push anymore, and rest only until you can start again.

Stronger Wrists, Bigger Lifts | T Nation

If you're going to lift things, your wrists are going to be involved. This is something that really needs to hit home if you're new to training, but also something that should be maintained and improved as you progress – especially if you can move really heavy loads. I've yet to meet an experienced lifter that hasn't had some kind of wrist pain or injury, whether it was caused by a botched lift or general wear and tear.

The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

Tip: Do 20 Reps Of This Before Benching | T Nation

The traditional band pull-apart is best programmed as a warm-up or primer movement for anterior-chain dominant training (lifting with the front side) like right before you bench press. When programmed with multiple sets between 10-20 reps, this movement provides the correction and activation the posterior shoulder girdle needs to function pain-free and support big pressing movements.

Tip: Prepare Your Hamstrings for Sprinting | T Nation

If you want to add sprinting to your training program, start by building up the eccentric strength of your hamstrings. Beginning at least six weeks before you plan to start sprinting, program two-up one-down leg curls and either the accentuated eccentric GHR or the Nordic ham curl at least twice a week. If you're already sprinting, you should still add these exercises to your program as a preventative tool.

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

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6 Moves for Sick Lats

The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.

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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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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

2017 Still In It Transformation Challenge

Share your goal for the Still In It Challenge and invite your friends to join you in your fittest year yet. Post on Instagram, Facebook, or Twitter and tag #stillinit @bodybuildingcom and @dymatize for a chance to win awesome Dymatize gear!

70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

Tip: Grow Thicker Muscle Fibers | T Nation

It's true that resveratrol may extend life because it's been shown to have positive effects on blood vessel and joint health, along with positive effects on insulin and estrogen levels. It even fights cancer and repairs DNA. However, according to research conducted by Italian scientists, resveratrol may be even more valuable than we thought because it also seems to speed up muscle growth.

6 Perfect Muscle-Building Meals

700 calories, 60 g protein, 83 g carbs, 13 g fat Why? For muscle-building, there'’s nothing like beef -— it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Hardgainer Tip: Choose lean, not extra-lean, beef (around 10%-–15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli -— low in calories, high in fiber -— to control calories and your feelings of hunger.

Tip: The Top 10 Herbs For Health Fanatics | T Nation

Sleep and gut health are critical components of a long, healthy life. Fortunately, tarragon can help with both if you get used to adding it to your food regularly. Tarragon improves digestion by stimulating enzyme production, relaxing the gastrointestinal muscles, and going to work on any bacterial infections that may be present in the gut. As for sleep, it appears to be driven by the pain-numbing properties of eugenol. The French use it as an insomnia treatment.

Tip: Feel Your Way To Growth | T Nation

Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.

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Everything a fit guy needs to know for May 2017

When it comes to Caribbean escapes, you could do a whole lot worse than Turks & Caicos and their quiet beaches (no tequila-loaded Super-Soakers here, buddy). Check into the brand-new the Shore Club Resort, Providenciales: With its three pools, great restaurant, and private beach, you’ll go off the grid in what’s essentially a real-life Corona ad. ( )

Sagittarius Horoscope for Monday, April 24, 2017

Monday, April 24, 2017 - You are being offered important life lessons today as you search for meaning in whatever projects you undertake. The cosmos is pushing you into a more contemplative state of being and you're wise to go along for the ride. You might want to express your joy, but it's more beneficial to first explore its origins. Grab every opportunity you can to dig your way further beneath the surface. Happily, your natural tendency to rise will bring you back up into more lighthearted realms soon enough. Out of difficulties grow miracles; out of shadows comes light.

Instagram post by Flex Wheeler • Apr 26, 2017 at 10:13am UTC

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.


The post-workout meal is the best feeding of the day. You can chow down on a big plate of protein and simple carbs, knowing those nutrients will be partitioned into your muscles.

4 Tests Every Lifter Should Be Able to Pass | T Nation

If you have to cheat to do all eight reps, you can either continue hitting biceps and triceps, gravitating towards inherently easy lifts, or you can set your ego aside and work on getting strong in the compound lifts. Choose the latter and you'll be surprised by the type of full body strength you'll be able to develop. Chances are, in the process, you'll also build bigger biceps, triceps, and forearms than you ever did doing dumbbell curls.


The public has gone coconut crazy lately. Coconut water, coconut flour, and coconut sugar are everywhere. Coconut oil, it turns out, might be the one product that is more than a fad. With a light flavor and a higher smoke point than olive oil, coconut oil is tasty, versatile, and contributes some brain benefits as well.

3 Mistakes You're Making With Your Pre-Workout Supplement

Need an extra push in the gym? Pre-workout supplements are a great place to start. But for something so simple, they can be pretty easy to mess up.

6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals . But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

Today's Workout 38: The dumbbell-only circuit for a total-body shred

Grab a pair of dumbbells and kick off this intense three-move workout with a starting round of quad-burning, shoulder-blasting dumbbell squat punches. In the second round (where we guarantee you'll start to feel it, if you haven't already), you'll complete 20 reps of dumbbell squat-curl-presses, which will work your body from the bottom all the way to the top. Finish off with dumbbell frog thrusts to get your blood pumping (and muscles screaming) in those last few seconds of the round, and then start from the beginning of the circuit to make sure you get a fat-burning workout in no time.

5 Full-Body Exercises that Use a Prowler

When you're pushing the prowler, use a firm grip. You can hold higher up or slightly lower so your body is more horizontal if you're working with heavier weight. Stagger your feet so they're the same width as your typical running stance. When you start moving, make sure you drive through your forefoot and all your toes keep in contact with the ground to provide more stability and power. Maintain a neutral spine, and stack your body so your head, shoulders, torso, and pelvis are aligned. Keep your core engaged the entire time to stimulate the right muscles and take stress off your joints.

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Get lean and shred your physique for spring with these five workouts for six to eight weeks from Men’s Fitness.

The absolute beginner's guide to running

Be strategic with music.  Think of your playlist as your Assistant Coach, Bennett says. "Every run you do has a certain rhythm, but you need to let yourself warm up and adjust to the effort of running," he explains. As you settle into your stride and work out any kinks, your pace will naturally pick up. And, this may surprise you, but "the goal for all your normal runs, recovery runs, and long runs is to end with your best running at the end." Set your music up to reflect this—make the first few songs a bit more mellow but motivational, have some steady fan favorites on deck to keep you chugging along mid-run, then end with your most kickass tunes. If you have a playlist that has your hardest-hitting, fastest music at the beginning, you'll end up hammering the start of every run, which will burn you out, Bennett explains.

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The 7 best supplements for men

So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.

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Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

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Rich Gaspari's Classic Physique V-Taper Workout

Now that you know how that coveted V-taper physique should look, it’s time to start building one of your own. To help you achieve this body-sculpting goal, Rich Gaspari and Robert Timms will take you through an array of exercises that train both the back and the shoulders to create your Classic Physique.

10 Metabolism-Boosting Tips

Competitive bodybuilding nutrition plans are typically divided into two distinct phases: off-season mass-gaining diets and pre-contest cutting diets. But what if you don’t want to alternate the two eating strategies because competing onstage is not your immediate goal? In other words, you want one plan that combines the best of both worlds so you can look as large and lean as you can year-round. That’s what the 10 tips on the proceeding pages will do.

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Mr. Olympia LLC on Twitter

#AngelicaTeixeira #Bikini #Olympia Get your VIP Tickets for the 2017 Mr. Olympia Before they are all gone!!! Go to: …

Hanging: The Missing Link of Strength Training

It's essential to note that hang time and overall performance for all of these exercises will vary greatly from person to person, so it is important to respect your current fitness level. Our species did not become deconditioned overnight, so don't expect an instant fix in your grip strength if it is not yet where you’d like it to be. All things take time.

Training Mistakes Part 2

For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

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53 5 Ways To Be Stronger Today
54 2017 IFBB Salt Lake City Showdown Official Scorecards
55 6 Cable Cross-over Blunders
56 10 upper-body moves that build your core
57 Instagram post by Flex Wheeler • Apr 24, 2017 at 9:50am UTC
58 Tip: Grow Thicker Muscle Fibers | T Nation
59 Boost Your Testosterone on a Vegan Diet
60 Carb Control
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64 Instagram post by Zach Even - Esh • Apr 26, 2017 at 9:38pm UTC
65 Joe DeFranco's Industrial Strength Show by on Apple Podcasts
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68 Tip: Two Ways to Build a Lagging Muscle | T Nation
69 Instagram post by Dave Tate - • Apr 23, 2017 at 3:53pm UTC
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72 Zach & Syn Martinez of Afro Brutality Discuss Early Days CrossFit, Business Rants & What The Hell Is "The Fitness Industry"!?!?! • Zach Even-Esh
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81 Tip: The Mixed-Grip Deadlift Sucks | T Nation
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84 Tip: 10 Spices That Help You Live Longer | T Nation
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90 Tip: 7 Challenging New Ways to Build Your Chest | T Nation