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Train Chest Hard & Smart with Zack Khan

At 5'11" and an off-season 310 pounds, “King Khan” says his favorite body part to train is chest. From the sheer size of him—60- inch chest, 24-inch arms—you might expect Khan to be bouncing 600 or more pounds off his chest. But this is a man who has been hurt and knows better. When Khan tore both tendons above his kneecaps hack squatting in mid-2010, the injury postponed this 2009 British Championships super heavyweight and overall winner’s pro debut all the way through 2013 (where he placed seventh at the Dallas Europa Super Show). When he trains anything these days, he trains hard, but he trains smart.

Schwarzenegger: Indiana’s religious freedom law is bad for Republicans

It is for Republicans who choose the politics of division over policies that improve the lives of all of us. It is for Republicans who have decided to neglect the next generation of voters. It is for Republicans who are fighting for laws that fly in the face of equality and freedom.

How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

In the Crosshairs: Brachioradialis

GO THUMBLESS: To focus on the brachioradialis, do reverse-grip barbell curls with a thumbless grip (thumbs on the top side of the bar) at the start of your forearm training, immediately after biceps. This better targets the brachioradialis, because the thumbless grip forces you to keep the barbell close to your torso so that your fi ngers remain under the bar. In essence, you do a reverse-grip drag curl, which removes the stress from the brachialis and places it on the brachioradialis. Doing it first in your workout is best, because your grip is strongest, which will allow you to go heavier and place more overload on the brachioradialis.

4 Ways to Totally Blast Your Traps

It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and a good way to show off your body is with bigger traps, especially when it's cold outside. Here are four moves you must use to blast your traps.

Get Monster Shoulders

Do it: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, bend at the hips so the weights lower to just above your knees. Explosively extend your hips and knees and "shrug," powerfully pulling the weights up to chest level. Then flip your wrists over so that the momentum carries the dumbbells to shoulder level. Press the weights overhead. (You should finish in the starting position of a shoulder press.) try these as your main lift of the day and do two to four sets of five to eight reps.

Modify Your Military Press for Better Results

If you’re dealing with a shoulder injury and pain when pressing overhead, changing to a double underhand (supinated) grip on the bar and using a EZ Curl bar (instead of a straight barbell) may help alleviate stress and strain on the shoulder joint, shift more of the focus to the front delts and improve your ability to press fully overhead with weight. Along with underhand military pressing with an EZ curl bar, Arnold Presses with dumbbells may also be a safer and more comfortable alternative for your shoulders.

3 Ways to Crush Nighttime Cravings

You may already know that slowing digestion is good for stabilizing blood sugar and keeping cravings at bay. And soluble fiber is ideal for this because it delays the emptying of your stomach and keeps you feeling fuller, longer. So why not put this asset in play while you sleep? Great snack sources before hitting the sheets include apples, pears, oatmeal, flax, celery and carrots. But don’t ruin your indulgence with sugars, sweeteners, fatty dressings like ranch or blue cheese. Keep your focus on what the goal really is with consuming these foods – slowing digestion for your nighttime fast.

The 2014 Men's Fitness Cover Guy Workouts

If you’re wondering how these movie stars, professional athletes and successful businessman get ripped then look no further. We ask these guys how they train and share their tricks and tips for all to try. Train like your favorite celebrity with these five exclusive workouts from our 2014 cover guys.

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8 Performance Pointers for Summer Six-Pack Abs

These training tips will help ensure you have a serious six-pack in time for the summer.

Cable Lateral Raise

Cable Machine Exercises : Cable Machine Exercises: Lateral Raise

Dumbbell Squat

How to do a dumbbell goblet squat -- the bombshell way

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Fighter Diet 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

Fighter Diet Pistachio choco Pudding

“Protein is essential for building lean muscle. The market is over flooded with protein powders, but how can you know what those powders are made of? I never felt safe with the jars filled with “unknown” substance. That’s how I looked at it. I wanted my health promoting whey protein to come from healthy cows’ milk, not from hormone treated and grain fed cows. It was very important to offer a natural product without artificial sweeteners, GMO soy or added sugar to mask bad taste. It took long time to find the right formula, but now it’s here and I’m very proud of it. Say Hello to FDX Whey!" -Pauline Nordin, founder of Fighter Diet

The Don Draper Effect

Since 2007, Mad Men's Don Draper has been getting guys everywhere to think twice about getting dressed in the morning. Like many of you, he hasn't been doing this alone. He has a pretty powerful lady behind him. I don't mean Megan, I don’t mean Peggy, and I don't mean Betty. I mean Janie Bryant, Mad Men’s Emmy-winning costume designer. If you haven't heard of her yet (it’s a simple Google search away), you will during the final, swingin’ season season of the show.

5 Adventurous Things To Do This Month

Snowmelt and seasonal rains swell the New River to a pulse-pounding deluge in April, when commercial rafting companies begin guiding clients through the 20-plus Class II-IV+ rapids of the “Grand Canyon of the East.” For a truly wild ride (maybe swim is more apt), opt for a four-person extreme raft. 

8 Benefits To Working Out In The Morning -

I may make a living from the gym, but it's still not my number one priority. Nothing is more important than family. Clearly there's a trade-off between the amount of time you spend in the gym and the amount of time you can spend at home. Which is why slicing off a small segment, like you can in the morning, is usually better than in the evening, when you have to fight rush hour, navigate a crowded gym environment, get home to shower, and allot whatever's left for your family. The math simply works better if you get your workout done in the morning.