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Learn 2 Lift + Underground Strength Coach Cert • Zach Even-Esh

Two of The Best in the Business Combine to Drop REAL Knowledge Whether it's the pro leagues, Division I, or the Olympics - if you want to know what it takes for an athlete to get to the top, don't miss this one. The Barbell. Kettlebells. Dumbbells. Programming. Odd Objects. The Art of Coaching. Business …

Frank Zane Has Got Pabst Blue Ribbon On His Mind

Check out this old school commercial featuring the three-time Mr. Olympia and his post-workout drink of choice.

Maximize Muscle Mass With These Cutting-Edge Training Techniques

While there are many training techniques that promote muscle growth, here are a few very unique, and somewhat unorthodox, training methods highlighted by Muscular Development recently that potently improve muscle growth. These cutting-edge approaches effectively increase mechanical tension on the muscle cell, increase metabolic stress within the muscle cell, or potently stimulate the production of anabolic hormones that drive the hypertrophic process— triggering considerable gains in muscle mass.

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1
The Cure for Puny Calves | T Nation

This is what I did for years at home and it took my calves to cow level. If you have stairs in your house, do this twice a day. However, I do caution to not get crazy at first because if you haven't been doing really hard calf training the soreness can be debilitating. You won't be able to walk properly! – Paul Carter

2
Today's Workout

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3
Simple But Brutal: The Workout Plan | T Nation

There's a legendary old-school plan called Super Squats which claimed you could gain 30 pounds of muscle in 6 weeks through high-rep squatting. Now, the odds of that happening are about the same as winning the lottery. Nonetheless, working through six weeks of high-rep squats has value. If you haven't been doing high-rep squats, you'll see some significant increases in lean mass. As a bonus, you'll learn how to endure, and even appreciate, truly hard work.

4
6 Moves for Sick Lats

The emphasis: Lower lats, rhomboids, traps, brachialis, brachioradialis, wrist flexors The breakdown: Taking a towel attachment and throwing it over and around a high bar to use for your grip ups the ante on pullup day. You can arrange multiple towels for wide grip moves or a single towel for close-grip pulls. The thicker the towel, the harder it is to grip, and thus you get the added benefit of providing a serious challenge for your forearm gripping muscles. But to that end, it will cause an intense forearm burn that will reduce your grip strength if you work these too soon in your training day. I’d advise doing these first off in a routine to allow for maximal strength. The exception is if you incorporate these into a day dedicated exclusively to forearm training. The plan: A pure strength move, the towel pullup first focuses on your forearms. If your forearms aren’t strong enough to solidify your grip, then your lats won’t be able to do the work that they need to in order to complete the pull. Like the one-arm push-up on chest day, this is a move for more advanced trainees who have mastered the basics.

5
Tip: Nail Your Upper Glutes | T Nation

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

6
6 Weeks to Great Abs | T Nation

After doing anti-rotation movements, you'll program strength-building exercises. They're a much a better way to get a six pack than starving yourself. Build brutally strong abs with high-tension exercises that also build total body strength and power. These big lifts are the backbone of all good programs. You'll perform a steady dose of the following:

7
Bodybuilding.com on Twitter

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8
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.

9
Tip: Master Push-Ups With Frankenstein Holds | T Nation

If you don't have a good coach around and don't learn well visually, you can perfect your technique using proprioceptive or "sensory" feedback. First, you want to make sure that you remove your bodyweight from the equation. The amount of resistance provided by your body can interfere with your kinesthetic awareness of where all of your joints are and where they need to be.

10
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.

11
Tip: The Goblet Squat Test | T Nation

If you can pass this relative strength test, get the bar on your back. If you can't, work on your movement quality, bring up your weak links and then do a barbell squatting. Of course you could also be too fat, so work on that too.

12
Tip: Build Your Grip & Forearms Like This | T Nation

Light weight and high reps is the best way to go with these exercises. Three sets of fifteen each arm is great. Even if you don't really want to dedicate part of your session to it, you can just throw it in when resting between sets of squats. It's not that taxing so it won't be detrimental to your next set, unless it's one-rep max day.

13
Tip: Obey the Mirror Rule | T Nation

The mirror is sacred. The heavier the weight, the more sacred it gets. Not for vanity's sake, but as a tool. For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror!

14
Today's Workout 43: The core circuit to chisel your upper body

These exercises don't require any special equipment or fancy moves, but they're guaranteed to effectively blast flab and build muscle in your chest and abs. A starting round of medicine ball diagonal chops will warm up your midsection, while a round of pushups will build up your pecs, triceps, and core. A finishing round of reverse crunches will provide that last-minute abdominal burn to make sure you're really sweating.

15
Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

16
16 Of The Best Fitness Tips Ever!

"Think of it this way: Would you rather be a player who has a sensational game every once in a while, or one who is consistent, game in and game out? There will be moments when you'll be a superstar, setting a personal best or just being on an all-time high for a few weeks. And then there are those other days. Just focus on building a healthy lifestyle and staying with it, and hang out with like-minded people who can help you stay on track—and vice versa. Stick with it, be consistent, and you will see results."

17
School of Rock: Dwayne Johnson's 7 Life Lessons

Here are seven young Dwayne Johnson teaching moments. Seven, because that’s how many dollars he had in his pocket when, at 23, he was cut from the Canadian Football League and found himself forced to start his life over from scratch, this time as a professional wrestler. Seven, because so significant is the number to him that he named his company Seven Bucks Productions. And seven because, of course, the issue you now hold marks our Man of the Century’s seventh Muscle & Fitness cover .

18 The best types of cardio workouts for weight loss

“By the numbers, a 180-lb. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace—or 7 mph on the treadmill for an hour,” says Ryan. “This would be a nice, long run to do every couple of weeks to keep up your aerobic capacity, but it involves a lot of mileage for the time and effort put in.” The cons: Running at this pace can also break down muscle and subject your body to lots of pounding. “If you’re looking to add in a long run every once in awhile, by all means do so, just opt for trails or softer surfaces than cement and blacktop,” he says.

19
Tip: Can't Do This? Then Hold Off on Bench Presses | T Nation

You'll plateau if your weak point on the bench press is posterior shoulder and pillar stability. If you can't stabilize the shoulders, you can't press maximal weights off your chest. That's why the push-up test can diagnose stability deficits. Pass it before you hit the bench and you'll have a foundation that'll actually yield results.

20
Mr. Olympia LLC on Twitter

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21
Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

22 Shawn Ray

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23 Hidetada Yamagishi IFBB Pro

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24
2 ways to redefine your chest workouts

Afterward, you'll do dumbbell alternating presses—another chest exercise—and you'll probably find you can use a heavier load than you anticipated. That's because, at this point, it will have been long enough since you completed the bench presses that your chest will feel almost fresh again. And because you're not blitzing your chest completely each session, you'll be able to recover in time for your next one-and more frequent training means faster growth.

25
15 best and worst wireless workout headphones of spring 2017

The quick and dirty: The Urbanears Stadion in-ear Bluetooth headphones give you the ease of going wireless in a unique-looking package. Soft, stretchy coils make up the "wire" connecting the two ear pieces. And while the Stadion may not be the most stylish earbuds around—at least in our opinion—they do solve the problem of having excess wire hitting your neck or having to clip anything in place. The control panel sits at the back of your neck, so switching songs or changing volume is a bit cumbersome, but because it's not at the front, it won't yank the earbuds out. And the buttons are largely defined so you can actually tell what you're pressing. You'll get seven hours of play time on a single charge. And if you like to work out at night, there are reflective details to keep you visible.

26
5 Surprising Benefits of Getting Fit!

Think you know all there is to know about exercise, muscle building, and fat loss? These surprising facts may give you a whole new appreciation of the power of living fit!

27
7 Crucial Carb Tips

After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3-2-1 rule: 3 g of carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three. Repeat this cycle as long as necessary to etch in the details. This cutting phase lowers calories and glycogen stores to burn bodyfat without resorting to extreme low-carb diets, which lead to a loss of muscle mass.

28
Forget weight-watching programs, the new way to eat healthy is Instagram

Being accountable for your weight-loss and healthier-eating attempts has long been a successful strategy for dropping pounds and keeping them off. Multiple pay programs are out there and, if you stick with the meetings and consultations, they can largely be successful. But a soon-to-be released study has found that the popular—and free—photo-sharing app Instagram can be a useful tool for keeping people honest about their weight-loss and healthy-eating goals.

29
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.

30
10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

31
'The Rock' Reveals 'Rampage' Plot on Instagram

Day 1. Kicking off production. #RAMPAGE. In our story we have three animals (gorilla, crocodile and a wolf) who fall victim to evil genetic editing, rapidly changing every strand of their DNA so they grow, evolve and mutate. Everything becomes amplified.. their size, strength, speed, agility.. and violent aggression. One of the animals infected - a rare Albino gorilla named, George, is my best friend. George, is played by 6'9 @tallie7487, (Jason Liles, pictured here). Jason has been studying gorillas for months now preparing for this motion capture role. Gorilla movements, body language, and all emotions - joy, pain, sadness, love, aggression etc. It's insane when you get around this man and how he's able to brilliantly embody a gorilla. This is the most fascinating advanced VFX/motion cap process I've ever worked with in my career. Incredible learning curve for me. We have the best mo-cap team in the world (WETA Digital) working on our gigantic RAMPAGE MONSTERS and you'll get a taste of this new technology in the upcoming WAR FOR THE PLANET OF THE APES as well as James Cameron's AVATARS.

32
Bodybuilding.com 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
Men's 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

34
Open Your Growth Window

One of the most crucial times of day for supporting muscle growth is immediately after workouts. When you finish training, you’ve damaged muscle tissue and you may have driven your body into a catabolic state where it breaks down muscle tissue to repair the muscles you’ve just trained. Your tank is likely on empty, too. But you don’t need food at this time. What you need is a range of fast-digesting carbs and amino acids that drive nutrients to your working muscles, protecting all of your muscles against breakdown. Here’s what you should take in as you’re walking out of the gym to get you back into a maximal anabolic state—before you go devour a clean whole-food meal.

35
Team Bodybuilding.Com: The Biggest Beginner Fitness Mistakes I Made

As the saying goes, "Everyone was once a beginner." Use that to your advantage by learning, and avoiding, the newbie training mistakes once made by Team Bodybuilding.com.

36 Kai Greene

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37
Barbell vs. Dumbbells: Which Should Come First?

Follow the standard practice of doing barbell bench presses first in chest workouts to maximize the amount of weight you bench press and therefore the amount of overload on the chest. Afterward, move to dumbbell presses to better focus on the pecs without the triceps being the weak link. This study sets the barometer for how much weight you should be able to use on dumbbell bench presses — 80% of your barbell bench-press weight. If you’re under this mark, work more on your dumbbell bench presses; if you are over, then work on your barbell bench presses. –  FLEX

38
The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

39
15 Signs You're A Serious Lifter

If you can check off more than five of these telltale signs that lifting is integral to your way of living, then you've officially crossed over into "serious lifter" country. The iron life is the only life for you. Be careful, though: Once you're here, there's no going back!

40
8 Worst Things You Can Do to Build a Bigger Back

I recommend three basic angles of pull at every back workout in order to help engage all motor unit pools in the various back muscles: a vertical movement such as pull-downs or pull-ups, a horizontal movement such as seated cable or machine rows, and a bent-over movement such as BB or DB rows. Additionally, I urge you to use varied grips, such as wide, underhand and neutral/close to force the back musculature to engage somewhat differently. Those who train in one-dimension (as far as angles/grips) will fail to build the best back they are capable of.

41
Sagittarius Horoscope for Tuesday, May 2, 2017

Tuesday, May 2, 2017 - You can see the distant horizons today, but have little inclination to visit them. You must singularly focus on your immediate surroundings, dealing with one subject at a time. Nevertheless, you don't possess the patience to continue concentrating on the tiniest minutiae when you want to be wrapping your mind around the entire picture. Generalist thinking will need to wait; like it or not, the devil is in the details.

42
The Truth: How To Burn Abdominal Fat!

It's the million-dollar question, and many companies are making more money instead of offering answers. But you don't need to spend a dime to tighten and tone those abdominals, though. You only need to understand a few things about the human body.

43
7 workout strategies to burn fat and build muscle

Ever notice guys at the gym rolling their muscles on a lacrosse ball? It's a worthy habit to adopt, because rolling improves your soft-tissue quality and extensibility. Rolling is also very effective at removing scar tissue, adhesions, and trigger points—thereby freeing up your muscle to grow and get stronger.

44
A dose of testosterone makes men more impulsive

Recent research that appeared in the journal Psychological Science has shown that upping T levels can make men more likely to make judgments without ruminating on whether the decision is the right one. The study featured 243 males, some of whom got a dose of testosterone gel or a placebo before they were tasked with a cognitive test. The test featured questions that, at first glance, seemed straight forward, but contained twists that, upon further reflection, would become more obvious. Participants were given $1 for each correct answer and an additional $2 if they got all of them right.

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12 Overlooked Foods You Should Be Eating - Biotest

Liver is also a great source for all of the fat soluble vitamins, A, D, E, and K, which play important roles in maintaining a strong immune system and regulating hormone levels. Mineral deficiencies can also become quite common for athletes undergoing intense training regimens, namely iron for females and magnesium for males. Liver provides a high source of calcium, iron, phosphorous, potassium, magnesium, and zinc. These minerals are vital for oxygen transport, muscle contraction, and maintaining the body's normal fluid balance.

46
Men's Fitness on Twitter

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47 Shawn Ray

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48
8 Weeks to Six-Pack Abs: The Diet

Aim to consume roughly 16 cups (1 gallon) of water over the course of the day. Consuming large amounts of water over a short period of time can make you feel physically full and interfere with your eating plan; be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.

49
Science Says Booger-Eating and Nose-Picking is Healthy

So, it turns out that snot is actually full of bacteria that helps your teeth, immune system, and overall health.

50 Shawn Ray

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51 Nah Mark on Twitter
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55 Which Form Of Creatine Is Right For You?
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58 MD Recipe: Protein Dessert Pizza - Biotest
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70 Instagram post by @therock • May 1, 2017 at 10:54am UTC
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72 Sylvester Stallone's Full Arm Routine
73 The Complete Arnold: Biceps
74 8 Things That Gross Women Out In Bed
75 5 exercises to build a better body for cycling
76 Get Arnold Schwarzenegger's Chest
77 Joy Corrigan puts on a busty display at the beach
78 8 Insider Tips To Build Your Ultimate Traps!
79 Zero Boundaries Episode 4: Bodybuilding
80 4 tips for increasing your vertical jump
81 Instagram post by Pauline Nordin • May 4, 2017 at 4:15am UTC
82 10 Things Every Lifter Should Be Able to Do | T Nation
83 Bodybuilding.com on Twitter
84 7 Ways to Improve Flexibility
85 I have no energy when I start cutting weight. What can I do?
86 3 Exercises to Build Up Your Traps
87 Why Shallow Squats Are Robbing Your Legs Of Growth
88 Men's Fitness on Twitter
89 Dave HPT on Twitter
90 The MMC Thread (Mind Muscle Connection)
91 Quad Sweep Focused Leg Press 5.3.17
92 Weekly Twitter Giveaway Terms And Conditions
93 Sharpen Up your Shrug Technique
94 10 easy muscle-building recipes anyone can make