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Powerlifting: The Greatest Sport in the World

A short list of why Powerifting is the World's Greatest Sport.

Cedric McMillan's Window of Opportunity | Unleashed Ep. 23

8x Mr. Olympia Lee Haney has said Cedric McMillan could be the next Olympia Champion. How long will that window of opportunity stay open? Shawn Ray gives his Unleashed opinion.

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7 Best Bodybuilding Foods

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. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.


True GRIT Protein is the most advanced fast- and slow-release protein blend available today! It’s the only protein available that features a 50:50 ratio of fast and slow release whey proteins, including 12g of micellar whey protein – the only sustained-release whey protein on the planet. In fact, True GRIT Protein is precision dosed to deliver a sustained-release of amino acids into your system in order to fuel muscle recovery and growth. True GRIT Protein is an extremely pure formula with zero added aminos, fillers or dyes.

3 Today's Workout

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4 New Deadlifts You Gotta Try | T Nation

It's hard to build or strengthen any one specific area with run-of-the-mill deadlifts. Nothing gets in a really lengthened state in conventional deadlifts, and everything in the back – from the traps to the lats to the thoracic extensors – functions only in a static or isometric state throughout the movement. That's what these muscles are supposed to do: protect the spine by holding it in a neutral position.

The 10 People That Drive Gym Owners Crazy | T Nation

Now, to those who needed to do cardio, this must've been annoying. But, I didn't care. I cared so little, in fact, that I didn't bother warning him about the puddle of sweat HE was about to dip the back of his head in. He was getting ready to do some dumbbell presses on a bench and there was a giant sweat puddle left on it by the previous inconsiderate asshole. By this time, cardio sweat man had dried himself off, changed his shirt and was ready to crack off some big reps with a pair of 30s.

Muscle & Fitness on Twitter

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Build Monster Overhead Strength | T Nation

That's because most people lack the appropriate grip strength to handle significant loads during bottoms-up exercises, oftentimes resulting in their grip strength failing before their shoulder does. By applying bands to bottoms-up kettlebell presses, you can use relatively light loads that won't be enough to cause the grip to give out, but will still provide extreme tension to the shoulders and upper-body pressing muscles.

Tip: The One-Arm Row is Overrated | T Nation

The dumbbell row isn't a good lat builder. Don't get me wrong. Rowing movements will hit the muscles of the upper back surrounding the scapulae, but you'll get more bang for your buck by using other rowing exercises instead of the one-arm row. This is because of the body's position relative to the dumbbell.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

Optimum Nutrition Gold Standard Gainer at - Best Prices on Gold Standard Gainer!

I thought I'd leave a review of the Cinnamon Bun flavor since there aren't any here yet at the time of me writing this. I think the flavor is great, I'm a fan of anything cinnamon. This is one of the very few quality mass gainers available that use quality whey and complex carbohydrate sources as the primary ingredients of the gainer. The way you can tell what the primary ingredients of anything are by seeing what are the first couple of ingredients listed at the beginning of the product. Most gainers have maltodextrin listed as the first ingredient which spikes insulin levels in the body and really isnt the highest quality carb source to consume in a gainer. The only negative I have is that the serving size for this says 2 scoops, but one scoop is huge and probably the size of 2 scoops in of itself. 1 serving will not fit within a protein shaker cup you would have to take each scoop separately or put it into a blender. Kind of a small inconvenience but overall it's a good product. Mixes pretty well and doesn't clump too much if you shake it well.

Instagram post by Shawn Ray • Apr 6, 2017 at 1:28am UTC

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It’s spring—time to get lean. Shred your extra bulk and get a ripped physique with this @humanfitproject plan:

Tip: No Pain, All Gain | T Nation

Push through discomfort regularly and you'll get bigger, stronger, and tougher. Push through pain regularly and you'll usually wind up waking up miserable in the middle in the night, and eventually, find yourself on an operating table. After that, you'll be a burden for months on all the family members and co-workers that have to pick up the slack for your idiocy. And you definitely won't wind up bigger or stronger.

Chris E. Hayner on Twitter

Dear @TheRock , where do I get these fancy @UnderArmour shoes of yours? Also will they make me electrifying? Asking for a friend.

Underground Strength Gym April Singlet

**This item is a preorder. We will ship this within 5-7 days after the store “closes”. Please talk to the coach, owner, or person organizing this to get a better idea of when the store closes.”

Tip: Improve Ankle Mobility Fast | T Nation

Do this before leg day and you'll feel the difference in your squats and deadlifts.

Tip: Fix Your Shoulders, Bench Heavier | T Nation

You've probably heard that you must drive your shoulder blades down into the bench to "stabilize" them in order to press without pain. While this is true to some extent, what eventually ends up happening is an exaggeration causing poor positioning at the shoulder blades, leaving you in more pain than before.

The 10 best at-home dumbbell workouts

You don’t need a gym membership to have a solid daily workout routine. Seriously. While it's nice to have the camraderie and competitive components of a big box or boutique gym, you can just as easily pack on muscle and hone a leaner, more defined body right in your own living room. While bodyweight workouts are great, adding some dumbbells to the mix can really takes things up to the level you'd get at a gym.

Tip: It's Lifting. Not a Nursery Rhyme. | T Nation

There are those who do truly crazy things (stunts basically) just to see if they can. Sometimes they get away with it, and sometimes they go to the hospital. Mastery in the gym can make you feel invincible. This is dangerous. Doing not-very-smart things with your body and heavy weight usually has more drawbacks than benefits. I'll admit, it's fun to watch, but please don't die trying to entertain us.

6 Best Shoulder-Saving Exercises

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

21 - Huge Online Supplement Store & Fitness Community!

From Wall Street oil trader to IFBB Pro physique competitor, Craig Capurso knows the meaning of hard work. Check out what fuels his success with a peek inside the fridge of this athlete.

How To Build Muscle Without Adding Fat

But as I said earlier, the amount of protein you eat is a secondary concern. Quality comes first, so think "what" before "how much." For me, the "what" is lean and not fried. If you adhere to eating lean, non-fried sources of protein, you maximize your chances of gaining maximum amounts of muscle with minimal increases in body fat. My favorite sources of lean protein are standard: egg whites, chicken breast, 98 percent or leaner ground beef, turkey, fish, and quality protein supplements like Lean Pro8.

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.

Sagittarius Horoscope for Friday, March 31, 2017

Saturday, April 1, 2017 - Your optimism sets the tone for a spectacular day, and you may not even be all that surprised when your fantasies start turning into reality. But don't push your luck too far today, or you might not be able to find your way home. Fortunately, observing the fine line between just enough and too much is your ticket to satisfaction now. Pursue your dreams, for they are the guiding hands of your heart, but bring along your common sense just in case.

Build a Strong Core

Research confirms that if you squat and/ or deadlift, you will adequately target the core muscles in your back. One-arm dumbbell shoulder presses will also target the core muscles in your back. To target both the abdominal and back core muscles, do one-arm dumbbell chest presses. If you have time during ab workouts, add some core exercises, such as the plank, side plank, quadruped and woodchopper.

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

27 Hidetada Yamagishi IFBB Pro

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The Top Five Power-Training Mistakes

You snort an ammonia capsule, cringing at the synapse stinging; you clap your chalked palms, forming a storm cloud; your buddy swats your back, hard, and again, harder; you shout, loud, and again, louder; you stomp to the bar loaded with more than you’ve ever moved before; and. . . . Almost every bodybuilder has a powerlifting fantasy. After all, most of us don’t want to just look strong. We want it all. That’s why this month’s lesson is all about upping your numbers in the three powerlifts — bench press, squat and deadlift — as we break down the top five power-training blunders.

Heavy Triceps Training for Maximum Muscle

We are all so accustomed to training isolation, or single-joint movements in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles – delts, biceps, triceps, etc. – can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

Shock Your Chest Into Growing

Why to do it:  It’s easy to get stuck in a rut of working in the same rep range week after week, month after, and (dare we say) year after year. Most common are individuals who are married to sets of 6-10 reps. If that’s your situation, take a brief hiatus by dropping the weight and using higher reps, which will help bust through any plateau you find yourself in. “While I’m a proponent of low volume training,” says IFBB pro bodybuilder Mark Dugdale, “I do think it’s important to take a couple weeks every few months and do high reps – high being around 20 reps per set. Often we fail [in a given set] due to lack of muscle endurance rather than actual muscle failure. Building up this endurance with a couple weeks of high reps helps overcome this problem.”

Westside History ft. Elite FTS' Dave Tate

During Mark's Ohio adventures he stops by Elite FTS to reminisce about the good ol' days and Westside history. FOLLOW Mark Bell ➢ Instagram: ➢ Facebook: ➢ Twitter: ➢ Snapchat: marksmellybell ➢SHOP NOW: FOLLOW MBSlingshot, Power Magazine, and PowerCast ➢ Instagram: ➢ Instagram: ➢ Instagram: FOLLOW SuperTraining Gym & Athletes ➢ Instagram: ➢ Snapchat: supertraininggym FOLLOW Filipino Thunder ➢ FOLLOW Smokey ➢ Instagram: FOLLOW Fat Dan ➢ Instagram: FOLLOW TheNattyProfessor ➢ Nsima's IG: Created and produced by HMYB Media. Head of Media: Lead Photographer: https://www.

Burn Fat and Build Bigger Legs

To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

The 10 best running shorts of spring 2017

Roka's achieved quite the storage feat with its Elite Training Shorts, which boast a pocket that can actually hold your phone while running (securely and without pulling your shorts down to your ankles), as well as a pocket that'll hold on to your house key. To keep you cool and stink-free, the lined shorts boast a feather-light mesh treated with a special type of silver threads that naturally eat odor and terminate bacteria. The longer length is perfect for training days where you want a little more coverage, and its four-way stretch polyester and spandex blend is infused with durable water repellent technology so sweat and water bead off the fabric. Plus, they have a mix of thermobonded tape, bonded seams, and stitching throughout the short to lighten the load and reduce chafing in high-rub zones. ($70, )

Things You Wish You Knew When You Started

I'll start by saying I wish I knew to focus on getting stronger with compound movements instead of doing things like four different exercises for biceps. Also that what you eat is a huge part of the results you get and good habits will go a long way.

7 Ways to Make Your Biceps Workout Harder

Heaving up heavy weight with herky-jerky form may look impressive to newbies, but those who train hard understand proper form always trumps heavy weight. ”When your form is terrible your biceps look terrible,” Friedman says. “Instead of creating a nice shape for your arms, you’ll get bulky, blocky biceps because there was no focus on the tension. Try doing five seconds with the concentric phase and five seconds with the eccentric phase. And if that’s not a challenge, try five seconds up and 10 seconds down.”

Mr. Olympia LLC on Twitter

Don't miss this historic event!! Get your TICKETS TODAY!! Go to  or call Ticketmaster: 800-745-3000 #Olympia2017

37 The Intermix: Your 4-week build and burn plan

Two main workouts focus on muscle-building and are centered around the big five lifts: squat, deadlift, bench press, row, and overhead press. Three complementary workouts will break up the weight-training days and have been designed for fat-burning and endurance. You’re essentially getting the best of both worlds: a body that’s simultaneously being worked to build and burn while building strength and size.

Today's Workout 23: The Swiss ball circuit to carve your core

Maybe you've noticed a Swiss ball, aka a physio ball, gathering dust in the corner of your neighborhood gym. A lot of guys look at the Swiss ball as a piece of equipment used just for stretching out before or after a workout. Some just use the Swiss ball for naps.

The Ultimate Lat Workout for a Bigger Back

This is perhaps the most prevalent problem in faulty back training and the number one reason, in my opinion, that spectacular back development is so rare. Usually one or all of the following mistakes are made by most when training back...1) Too much weight is used! Stop swinging and jerking and control the exercise throughout the entire ROM, 2) Failure to “set the body” correctly during the movement! Keep your chest out, shoulders back, and a slight arch in your lower back...and you must keep this position throughout the movement, 3) Not using a thumbless grip! By bringing your thumb to the same side of the bar as the rest of your fingers you will effectively take some of the forearm flexors and biceps out of each lat exercise. Reinforce your grip with lifting straps if you must.

Hardcore Nutrition: Are Artificial Sweeteners Killing Your Shred?

Sweetness, as far as how the body detects and reacts to it, is something we’re only just beginning to understand. One discovery that seriously challenges our assumption that NNS’s can’t make us fat is the revelation that mammals, including humans, possess receptors for sweetness throughout key parts of our digestive tract. Your body can determine if something’s sweet in your gut the same way it can for your mouth. It’s possible, then, that eating something sweet—even if it has zero caloric value—could cause a hormonal reaction, priming your body to get fat.

There's a scientific reason we all love superheroes

As we get older, our sense of justice develops and becomes more complex over time, says the study. This new research may explain why you (and the rest of the world, considering that DC and Marvel films rake in billions of dollars worldwide) love superheroes so damn much—it's an innate human trait.

The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

16 Nutritional Rules for a Full-Body Shred

Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats can not be accomplished with quick fixes or next-day miracles. You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition—learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength, and detail. By applying the bulk of these 16 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight.

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.

Tip: Improve Ankle Mobility Fast | T Nation

Do this before leg day and you'll feel the difference in your squats and deadlifts.

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Build muscle and get ready for the spring-to-summer shred with this workout plan from @mike_simone_ :

Bodybuilding Day: Back and Biceps

After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.

Are You Making These Nine Beginner Mistakes?

Record everything in your workout: what exercises you did, what weight you used, how many reps you did, etc. Also, track your physique by taking photos and measuring your bodyweight, circumference, and body fat percentage periodically. This will highlight your successes and failures so you can adjust your exercise program and diet to upgrade your results.

The #1 best exercise for men, according to 8 trainers

Although we all have preferences when it comes to choosing our favorite way to get fit, whether it be CrossFit, HIIT workouts, endurance exercise like running or cycling, or something else alltogether, there are certain exercises that every man should be doing. To find out what the most crucial, best moves are for guys, we turned to the experts for their wealth of knowledge on fitness trends that are here to stay. But asking a trainer to pick his or her favorite move is right up there with asking a dad which child is his favorite. It’s not easy. But we went ahead and asked anyway and got some pretty great answers.  Unlike fad workouts, these 8 moves have stood the test of time and whether you're a body builder or marathoner, they can help you get fitter and stay injury-free. So here are some of the best, expert-recommended exercises to get you building muscle mass, burning fat, and transforming your body in no time.

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.

51 on Twitter
52 We Asked 20 Women: What's the worst thing a guy can do after sex?
53 Coach, Advice on Constant CNS Fatigue?
54 The best and worst foods a man can eat
55 10 Superfoods for Super Health
56 10 ways to train like a professional athlete
57 Tip: Two Simple Ways to Build Bigger Biceps | T Nation
58 Shawn Ray
59 Sculpted Back & Biceps Gym Workout Routine | IFBB Bikini Pro Amy Updike
60 5 CrossFit Intensity Boosters You Should Steal
61 9 muscle-building no-cook recipes
62 '50 Shades Darker' Actress Dakota Johnson Stuns in White-Hot One Piece
63 The Mystery of High Intensity Training - Revealed!
64 Cor-Performance Whey by Cellucor at - Best Prices on Cor-Performance Whey!
65 10 Thrilling Moments from the Ultimate WrestleMania
66 Tip: The Coregasm is Real | T Nation
67 Tip: The Most Painful (and Effective) Way to Squat | T Nation
68 Shawn Ray
69 Build A Wider, Thicker Back
70 8 Jumps to Boost Strength and Athleticism | T Nation
71 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
72 T NATION on Twitter
73 Max Tension Banded Hammer Pulldowns 4.5.17
74 9 CrossFit workouts for basketball players
75 Shawn Ray
76 Training Talk: HIT, Bodybuilding, Powerlifting & Sports Performance • Zach Even-Esh
77 Shawn Ray 1990 Ironman Pro Invitational Champion
78 Dwayne Johnson on Twitter
79 Dwayne Johnson on Twitter
80 Tip: The Front Squat & Deadlift Challenge | T Nation
81 Men's Fitness on Twitter
82 Instagram post by Flex Wheeler • Apr 5, 2017 at 6:04pm UTC
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84 Arnold Schwarzenegger
85 Hidetada Yamagishi on Twitter
86 Erica on Twitter
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89 Instagram post by Phil Heath • Apr 3, 2017 at 7:12pm UTC
90 Muscle Failure and Its Applications
91 Hidetada Yamagishi on Twitter
92 Mitch Vaughn on Twitter
93 Shawn Ray