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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.

2 Shawn Ray

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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.

4 Shawn Ray

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The Truth About Waist Trainers | T Nation

A study published in the Scandinavian Journal of Primary Health Care sought to prove whether waist trainers could be used to maintain weight lost after participants followed a low-calorie diet. Study subjects were instructed to wear a waist trainer for at least five hours a day, five days a week, for nine months. Unfortunately, most study subjects found the waist trainer to be too uncomfortable to comply with the study guidelines, leaving the researchers to conclude that regardless of whether the waist trainer would have been effective or not, "corset treatment doesn't appear to be an option for sustained weight control."

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

Tip: The Absolute Best Way to Burn Calories | T Nation

Consider that biking for a half hour burns about 150 calories, or that even high-intensity stuff like hiking uphill, playing some serious b-ball, or even heavy weightlifting only burns about 220 calories in the same time frame. Even if you did an hour of any of those activities a day, you'd only burn about a half pound of fat a week. No, when it comes to burning fat, you're far better off restricting your eating.

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.

Today's Workout

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Tip: The 5 Best Ab Exercises for Athletes | T Nation

Floor exercises like crunches primarily work the rectus abdominis. Good for that six-pack look, not so good for athleticism. Most of the stabilization of your spine and pelvis comes from your transverse abdominis and obliques. That's critical during athletic movements. To really boost athletic performance, do these five moves.

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.

Tip: Don't Let Exercise Kill Testosterone Levels | T Nation

Maybe it has to do with the oxidative stress caused by all that huffing and puffing, or maybe rising levels of cortisol put the kibosh on testosterone production. Or it could even have something to do with the balls being cement-mixered with every stride a runner takes and subsequently getting too damn hormonally punch drunk to produce any male hormone.

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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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.

The Absolute Hardest Arm Exercises of All Time

Directions : Here you will need two suspension trainers, one for your feet and one for your hands.  In a supine position place your heels in one set of straps. Then grab the other handles with your hands so you are completely suspended off the ground.  Perform a bicep curl by pulling yourself up towards your hands. (Your whole body should swing.) Then, lower yourself down but stay suspended. When performing the curls your body will swing back and forth, but stay in control of the swing while curling and don’t let your body use momentum to help you complete the curl. Do 6 to 8 reps.

Straight Up Triceps: The Tried-and-True Arm Workout

So what we’ve done here is take that at-home routine to the gym to spruce it up with some barbell and cable work for added triceps isolation. This workout is bookended with the aforementioned DIY moves (replacing the granite countertop with actual dip bars), sandwiching lying EZ-bar extensions and cable overhead extensions in between. What you’re left with is a nice blend of bodyweight and machine training, multi-joint mass builders, and single-joint detailers. Know what else you’re left with? A beefier pair of tri’s you can enjoy in the comfort of your own home, or anywhere else you care to flex.

15 Cheap Muscle-Building Foods That Aren't Chicken

If you’re trying to build muscle, you’ve surely been told that you should load up on chicken—and with good reason; each serving of chicken breast has about 28 grams of protein. But it’s certainly not your only option if you’re trying to supplement all of the hard work you do at the gym by stocking your kitchen properly. We consulted with several experts to get their best suggestions for other foods that help you bulk up—without draining your wallet.

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.

Instagram post by Shawn Ray • Apr 29, 2017 at 2:27am UTC

Tip: The 4 Movements Every Workout Needs | T Nation

Are you leaving one of these out? Too bad. It'll kill your gains, bro. Check out the list.

HIIT Cardio Breakdown

It’s no secret that cardio is more boring than algebra class. Unfortunately, it’s an integral part of the get-ripped equation. The good news is that there’s a formula designed to cut cardio time by a significant amount while boosting your body’s ability to torch fat. But in order to gain entry to this fat-incinerating state, you’ll have to ditch the old-school, slow-and-steady mentality and study up on high-intensity interval training.

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We're NUTS for this Banana Nut Protein Bread! #snacktime #bodybuildingcom

25 on Twitter

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7 Little-Known Hacks for Bigger Arms

When using blood flow restriction training, we are not allowing blood to escape the veins; arteries however, will continue to deliver blood to the muscle. It sounds like some sort of torture, but by occluding a muscle, you are tricking your body to use large fast twitch muscle fibers, which will result in crazy growth. Another benefit to this type of training is that you will be using 50 percent of your normal weight. This type of training will allow your joints to recover while taxing your body and increasing the size of your arms. Try a superset of triceps and biceps. Use knee wraps high up on the arms and tighten the wraps. You want the wraps tight enough so that it's uncomfortable but not overly painful. You will be using a rope pushdown for triceps and performing standing dumbbell curls for biceps.

27 Official Muscular Development Magazine

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Tip: Stop Training Only Half of Your Hamstrings | T Nation

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

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.

A New Trick for Building Your Legs | T Nation

It also forces you to stay in the bottom three-fourths of the movement because locking out or coming up too high at the top of the lunge will cause the torso to become overly upright, resulting in bar slippage. The amount of constant tension is incredibly high, making it very effective for spurring gains in functional strength and hypertrophy. Just be prepared for a serious burn.

Men's Fitness on Twitter

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.

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.

Football STRONG - Upper Body Workout at The Underground Strength Gym - NJ Strength & Conditioning at Edison & Manasquan Using the floor press w/chains with our NJ Football players & NJ Wrestlers, working on upper body speed & strength with plyo push ups, med ball throws and heavy bench press variations Manasquan Gym: Edison Gym: ============= - Get my BEST workouts, FREE! - Located in NJ, for youth, high school, collegiate and adult strength & conditioning The Bench Press Variation: the floor press is a great bench press variation and saves long term wear & tear on the shoulders ================

Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my pre-contest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

Blow Up Stubborn Calves With These 3 High-Volume Routines

However, Tesori adds that wearing heels is not the same as working your calves through a full range of motion. When she's doing calf exercises, she goes as high up on her toes as she can, and then extends her heels below the platform to get a deep stretch on every rep. Her goal is to lift her body weight through a full range of motion. She combines high volume and weighted exercises to make sure she hits her entire calves, targeting each head by changing up foot position: toes inward, outward, and straight ahead.

Arnold Schwarzenegger: Spot-On Training

How To : It’s difficult to go extremely heavy on barbell curls because you’re at such a mechanical disadvantage at the bottom of the movement (from arms extended to elbows bent 90 degrees), making the weight too light to elicit maximal gains in the top half of the motion. Yet doing barbell curls seated means you work over only the top half, allowing you to go much heavier because you’re strongest in that range. Sit on a fat or short-back bench and hold a straight bar at your thighs. But don’t completely shun full-range-of motion reps; start the rest of your exercises with your arms fully extended.

Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

Dwayne 'The Rock' Johnson's Shoulder Workout

"Go lighter and focus on contracting and squeezing the shoulder blades together, controlling the negative portion of the exercise to increase time under tension," Dave Rienzi, The Rock's trainer, advises.

Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

The perfect 24-hour day for fat loss

Post-workout is the perfect time for your first meal of the day since your muscle cells are primed to uptake nutrients. Focus on taking in a meal that is high in protein, moderate in carbohydrates, and low in fat. The high protein will help your muscles recover faster for your next workout. The carbohydrates will help to prevent the natural breakdown of muscle that occurs during a workout (referred to as catabolism) and will help to pull protein into the cells. By keeping the meal lower in fat, you'll help to keep the speed of digestion high so the nutrients get to your muscles faster.

Greens Superfood by Labrada at - Best Prices on Greens Superfood!

ORGANIC GREENS FULL-SPECTRUM SUPERFOOD is the most convenient and nutritious way to get natural whole food nutrition from an assortment of NON-GMO super foods,vegetables, and fruits.

The 30-minute abs workout

Got half an hour, three times a week? Follow this routine for a belly-busting, torso-tautening, molded-in-steel midsection.

You Should Know Squat

If you want to be the best bodybuilder you can be, and you don’t suffer from chronic knee or hip issues, then you should make the squat your best friend— whether you like it or not. Below, I’ve compiled some tips to keep in mind the next time you climb under a bar.

10 Weeks to Super Strength

Most of us care how strong we are because let’s face it, we all like to show off a little. But truth be told, our ultimate goals involve putting pounds on our body rather than putting pounds on the barbells we lift. Still, increasing strength should be a priority, as being stronger can lead to bigger muscles. Enter our Pure Power Program.

15 Muscle-Building Finishers for Every Body Part

DIRECTIONS: Do seven reps of the partial curls with forearms to parallel, seven reps of the partial “peak” curls, and seven standard dumbbell curls, without rest between sets.1A) Partial Standing/Seated DB Curl (forearms to parallel)Reps: 7Rodrigue says: Grab a dumbbell in each hand and stand or sit holding the dumbbell at arm’s length at your sides with your palms facing forward. Curl your arms upward, stopping halfway when your forearms are parallel to the floor, and then lower back down to the starting position.2A) Partial Standing/Seated DB “Peak Curl”Reps: 7Rodrigue says: Curl the weight all the way up to your shoulders, then back down, stopping halfway. Perform curls from halfway to full contraction.3A) Standing/Seated DB CurlReps: 7*Finisher courtesy of Rodrigue.

8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

7 things you didn't know yoga could do for your body

Yes, you read that correctly. Time spent on the mat can greatly enhance your time spent between the sheets. There are a few avenues in which yoga can improve your sex life. One, it makes you more flexible—enough said. Two, it helps reduce anxiety and increases body awareness and confidence. Finally, on a physical level, it speeds the release of hormones that boost arousal and increase blood flow to the genital area, which is important for erections. May want to make sure she's into yoga, too. A study published in the Journal of Sexual Medicine found yoga to seriously enhance a woman’s experience in the bedroom via greater lubrication, and more powerful orgasms as a result of strengthening the pelvic floor muscles.

Size Secret #9: Giant Sets for Giant Guns

SIZE SECRET #9: GIANT SETS FOR GIANT GUNS DEXTER JACKSON: “I found that training arms [bi’s and tri’s] on their own, in one workout, worked best for me and allowed for maximum growth. Training arms on their own — not with a larger bodypart like chest, back or shoulders — allows you to focus all your attention on them and lift the heaviest weights possible. The specific technique I used that brought on the most growth in my arms was giant sets. I would do one giant set for biceps and one for triceps, and do that four times through. Giant sets give you a great pump and are effective at shocking a stubborn muscle group into growing.” DEXTER JACKSON'S TRICEPS WORKOUT 1. Pushdowns: 4 sets of 8-10 reps >> giant set with... 2. Dips: 4 sets of 8-10 reps 3. Lying extensions: 4 sets of 8-10 reps 4. Overhead rope extensions: 4 sets of 8-10 reps Training Tip #1: Keeping your body as upright as possible on dips will emphasize the triceps over the pecs. Training Tip #2: When doing a giant set, don’t rest between exercises. Wait until you complete all four movements, then rest 1–2 minutes before repeating.

5 ways to cool down after a workout

After strength training or cardio, your muscles are warmed up so they’re more elastic and pliable. “This is when you’re going to see the most benefits in flexibility,” says Burke. “Stretching also relaxes the tension from the workout.” Although stretching hasn’t been found to decrease injuries, it has been shown to decrease next-day soreness in hamstrings, quads and calves. Stretching also maintains circulation in key areas and expedites the healing process after muscles begin breaking down. “You’re technically supposed to stretch each major muscle with four reps at 15 to 60 seconds each,” says Comana. “But that could take about 40 minutes. Instead, you can get away with five to 10 minutes.” If you just do one stretch, Burke suggests a hamstring towel stretch: Lie on your back, raise one leg and loop a towel around your foot. Pull the ends of the towel to bring your leg toward your chest and feel the stretch in your hamstring. Hold the position, then repeat with your other leg.

11 times Wladimir Klitschko knocked out Instagram with his workouts

The mountainous boxer has fists of steel and works out as hard as anyone in the sport. Here are the posts to prove it.

51 The 8 absolute worst foods you can eat after a workout
52 11 essential pushup variations for beginners
53 The workout to get built like Matt Bomer
54 8 ab exercises you should never forget
55 The Best Moves for a Bigger Back: Part 1
56 Sagittarius Horoscope for Monday, April 24, 2017
57 How Velocity-Based Training Works
58 Can You Actually Break Your Penis?
59 How To Deadlift: Layne Norton's Complete Guide
60 Maximize Your Delts
61 3 Reasons You're Not Ripped
62 Build Big Shoulders Without Pain
63 Ride your bike to work to cut the risk of disease
64 on Twitter
65 Carb Loading 101
66 8 Worst Things You Can Do to Build a Bigger Back
67 4 ways to make meal prep suck less
68 Zero Boundaries Episode 4: Bodybuilding
69 10 Kettlebell Workouts to Build Muscular Arms
70 13 ways to fire up your cardio workouts
71 Can Posing Increase Muscle Mass?
72 Shawn Ray
73 Today's Workout 38: The dumbbell-only circuit for a total-body shred
74 The absolute beginner's guide to running
75 Muscle & Fitness on Twitter
76 Instagram post by Flex Wheeler • Apr 26, 2017 at 10:13am UTC
77 Tip: Don't Be a Gym Creeper | T Nation
78 Tip: Feel Your Way To Growth | T Nation
79 Shawn Ray
80 Tip: The Dumbbell Split Snatch | T Nation
81 Hidetada Yamagishi on Twitter
82 Kai Greene on Twitter
83 Leg Day with Steve Weatherford: The Explosive Legs Workout
84 Shawn Ray
85 Muscle & Fitness on Twitter
86 Four Rules for First-Time Competitors
87 on Twitter
88 Elitefts
89 Athletes Too Weak OR, I'm Training The Athletes Incorrectly??!!
90 Ben Pakulski IFBB Pro
91 Instagram post by Flex Wheeler • Apr 29, 2017 at 6:59am UTC
92 Muscle & Fitness on Twitter
93 Muscle & Fitness on Twitter
94 Men's Fitness on Twitter
95 Muscle & Fitness on Twitter
96 Shawn Ray