Top Videos
Week 1 Day 1 - Multiply Bench with VIDEO....

The Gear Whore is back!....

How to Turn Your Struggles Into STRENGTH | Mike "The Machine" Bruce • Zach Even-Esh

STRONG Life Podcast episode 119 with Mike The Machine Bruce. If there has been a podcast that ever made you realize how being STRONG in mind, body & LIFE can help you CHANGE your life, THIS is the episode. Mike and I have been friends for a long time and his story of struggle through …

Mike Hildebrandt's Superset Arm Workout

Mike Hildebrandt's superset combos will blow up your arms fast! By working biceps while you rest the triceps, you'll maximize workout efficiency and get a major pump going.

Clea Trained Her Way Through Chemo

Despite finding out she had cancer in her bone marrow, lymph nodes, and spleen, Clea Sackville refused to be beaten. Once she had a diagnosis, she made a plan and went full-steam ahead.

Podcast Episode 17: Kris Gethin - Meet the Man of Iron

You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.

Life After Bodybuilding - Shawn Ray Unleashed Ep. 26

In Episode 26 of Shawn Ray Unleashed, Shawn goes into detail about life after bodybuilding and what the benefits/changes have been.

[View All Videos]

Top News
1
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

2
It's Your Cheat Meal, So Cheat Already!

You've got one chance every week to really load up on calories, so don't be shy. Once a week, your path to bulking up should lead you to all kinds of tasty items you don't even dare glance at the rest of the week.

3
4 Things Being A Mom Has Taught Me About Fitness

Mother's Day is the perfect occasion for moms to reflect on how their lives and fitness goals have changed since giving birth. Here's what this year's holiday means to one new fit mom!

4
The 3 Best Supplements To Speed Your Recovery

Training hard in the gym can lead to bigger, stronger muscles, but can also leave you feeling wrecked. With the right supplementation, you can minimize soreness, move ahead to your next workout, and maybe even burn a little extra fat!

5
Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

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
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

8
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

9
Mr. Olympia LLC 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

10
The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

11
Men's Fitness on Twitter

Try the 30-day pre-cut strength plan with these five muscle-building workouts from Men’s Fitness and get ready for spring.

12
Instagram post by 💣Bkbeast • May 4, 2017 at 11:24am UTC

13
The Top 10 Weighted Carry Exercises | T Nation

Carries should be programmed and cycled to target different planes of motion for the core and joints. You should vary the equipment, weight, duration, grip, and loading style. Four to six sets of carries a week is enough to transfer well to overall strength and resilience in the weight room or on the field. Here are the best types of carries to use, and how and when to use them.

14
Tip: The Colbert Full-Body Workout Plan | T Nation

Colbert was adamant about full-body training and said he never trained productively any other way. In Colbert's time, the norm was 3 sets per body part. Many bodybuilders back then believed that doing more than 3 sets would make their muscles shrink. Nevertheless, Colbert went against the grain, started doing 6 sets per body part, and the rest is history.

15
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.

16
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.

17
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com 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 Bodybuilding.com, 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.

18
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

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
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.

21
Bodybuilding.com on Twitter

Learn how to maximize your fat-burning potential with these 8 pro tips from Kyla Ford! #Bodybuildingcom http://bbcom.me/2p1GOHG  pic.twitter.com/nXtXZgwUR1

22
5 tequila and mezcal cocktails to celebrate Cinco de Mayo

Put the Coronas and cheap margaritas to the side, because you're going to take this year's Cinco de Mayo festivities up a notch with these innovative cocktails.

23
The Good, Bad and Ugly When Training With a Bad Back

We need healthy back muscles to squat, to press, to pull, to push. And for anyone who’s been sidelined by a back injury, you know how important proper back rehab exercises are. Even if you’ve never had back trouble, it’s never too soon to adopt a spine sparing, core and back routine to prevent future trouble.

24
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

25
The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

26
Tip: Protect Your Wrists from Lifting Injuries | T Nation

These stretches will help you to create range of motion in your wrist flexion and extension by using the floor as assistance. If you have tons of wrist extension and zero flexion, your wrists aren't balanced, and your elbows are going to get pissed off in the long-term.

27
4 stupidly easy ways to max out your nutrition

Follow these simple tips to live healthier and get the most out of your diet.

28
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.

29
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 .

30
Tip: Do Pull-Ups Anywhere Like This | T Nation

If you travel a lot, you know that it isn't easy to find a gym. If you're lucky, the hotel you're staying at has a gym, but you'll have to be real lucky for that gym to be equipped with a pull-up bar. But there's still a way you can do pull ups. All you need is a door and a couple of towels.

31
Tip: Make Protein Powder Ice Cream | T Nation

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

32
The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

33
The Top 10 Weighted Carry Exercises | T Nation

Carries should be programmed and cycled to target different planes of motion for the core and joints. You should vary the equipment, weight, duration, grip, and loading style. Four to six sets of carries a week is enough to transfer well to overall strength and resilience in the weight room or on the field. Here are the best types of carries to use, and how and when to use them.

34
shawn ray on Twitter

All New 2017 NPC Shawn Ray "HawaiianClassic" at the Modern Honolulu! Mr. Olympia, Jay Cutler Speaks pic.twitter.com/XtsnP2GRkG

35 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

36
THE ROLE OF DECA IN A TESTOSTERONE CYCLE

(DHT) via the enzyme 5-alpha reductase in the prostate, hair follicle and many regions of the brain. DHT is many times (roughly five to 10 times) more potent as an ANDROGEN (not an anabolic) than testosterone. This results in sex hormone-sensitive tissues exhibiting pathologic changes when testosterone is elevated, such as during an anabolic cycle, including the use of testosterone esters or androgenic AAS (e.g., Dianabol). Nandrolone is actually a more androgenic AAS than testosterone, but when converted by the 5-alpha reductase enzyme in the relevant tissues, it converts into

37
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

38 Official Muscular Development Magazine

To see more from Official Muscular Development Magazine on Facebook, log in or create an account.

39
Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

40
Today's Workout 45: The dumbbell-only circuit for serious muscle growth

Incorporate this straightforward mass-building circuit into your routine to stack on size everywhere. From single-leg Romanian deadlifts (which will absolutely smoke your hamstrings) to (glute-incinerating) reverse lunges and (shoulder-building) dumbbell overhead presses, you'll be targeting every major muscle group from your legs to your shoulders. Add in the dumbbell front squat and the dumbbell deadlift, and you have a powerhouse lower-body circuit that will have you seeing muscle gains in no time.

41
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!

42
Eight Ways to Salvage a Bad Workout

If you get to the end of a workout and feel as if you need to do something more to tax your muscles, simply finish your last exercise by grinding out as many reps as you can. However, instead of doing 40 reps with the same weight (in which case, at least the first 30 reps will be low intensity), for example, we recommend descending sets, wherein you do several sets in a row of approximately eight to 12 reps with a progressively lighter weight. So, you might do 10 reps of side laterals with 40-pound dumbbells, followed immediately by 10 reps with 30s, 10 reps with 25s and 10 final reps with 20s, pushing each of these descending sets to failure.

43
9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

44
Top 10 Cutting Supplements for 2017

Anabolic Trinity combines 3 potent anabolic agents for building lean mass, strength and improving muscle definition. Hard Rock Supplements designed this supplement to be the next level beyond Androvar. It is to be strictly used by advanced anabolic users. Feedback has been very strong on Anabolic Trinity, and even with its potency there have been few reported side effects. Released later in 2015 Anabolic Trinity is now out ranking many other supplements on the list as customer’s have been quick to re-buy and do multiple cycles in a short period of time. Follow that up with very positive reviews and results and you have this year’s star performer.

45
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

46
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

47
Men's Fitness on Twitter

#GuardiansoftheGalaxyVol2 is here. Give Chris Pratt's fat-shredding workout a go and get your body set for summer: http://ow.ly/Fvtx30btbFV  pic.twitter.com/SF7mYTBrsD

48
The 5 worst ways to fuel up pre-workout

“Putting the wrong things in your tank before you exercise can leave you lethargic, crash your system, or cause wicked cramps,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “And going on empty can do the same.”

49
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

50
5 muscle-building moves you've never tried

In the weight room, it’s easy to get accustomed to the same old routine. Even in the search for variety, most guys rely on mixing around their go-to moves or substitute for some variation. But the truth is, to shock your muscles into bigger, better development and scare plateaus away, you've got to introduce your body to exercises its not used to seeing and feeling. Here are 5 you've probably never used, but should.

51 10 exercises that suck
52 The 5 Most Popular Diets: What's Good, What's Bad?
53 Shawn Ray
54 Sagittarius Horoscope for Wednesday, May 3, 2017
55 Sculpt Sexy, Shapely Arms For Spring!
56 12 Concepts Bodybuilders Should Use Every Day
57 6 Good Reasons to See Your Doctor
58 The 10 Do's And Don'ts Of Mobility
59 Whey Or Casein For Muscle?
60 shawn ray on Twitter
61 10 healthy foods we love to hate
62 Official Muscular Development Magazine
63 Bodybuilding.com on Twitter
64 6 moves to work your arms to exhaustion
65 10 at-home workouts to build muscle in under 20 minutes
66 5 Key Strategies For Mature Lifters
67 10 Best Old School Exercises
68 Flex Comics Volume 2
69 7 Reasons Your Legs are Still Skinny
70 The 5 best stretches to open your hips before lifting
71 Explosive Muscle Growth
72 15 best and worst wireless workout headphones of spring 2017
73 7 Crucial Carb Tips
74 Kai Greene
75 Barbell vs. Dumbbells: Which Should Come First?
76 15 Signs You're A Serious Lifter
77 8 Worst Things You Can Do to Build a Bigger Back
78 A dose of testosterone makes men more impulsive
79 12 Overlooked Foods You Should Be Eating - Biotest
80 Men's Fitness on Twitter
81 Tristan Palo on Twitter
82 Muscle & Fitness on Twitter
83 Shawn Ray
84 Muscle & Fitness on Twitter
85 Men's Fitness on Twitter
86 Chest Workout
87 The Pitfalls of Digital Training
88 Kai Greene on Twitter
89 Bodybuilding.com on Twitter
90 Muscle & Fitness on Twitter
91 Bodybuilding.com on Twitter
92 Instagram post by Zach Even - Esh • May 5, 2017 at 1:26pm UTC
93 Shawn Ray