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Watch: Tom Cruise is a gun-, drug-, and money-smuggling CIA badass in ‘American Made’ trailer

The superstar actor takes on the real-life story of a pilot who gets in way over his head in this action-packed Doug Liman flick.

The Complete Guide To Rows

This is the ultimate guide to programming one of the most important movements you do in the gym. Build a stronger back and better posture by picking the right row for each workout!

Adam West 'Batman' Actor Dead at 88

Adam West, legendary star of TV's 'Batman' series, has died at 88.

New Series - Blast From The Past

Keep an eye on our YouTube page every Thursday for these Blast from the Past videos.

WESTSIDE VS THE WORLD - Documetary Update

It's rare that a week will go by where I'm not asked about the status of this documentary.I've put together a collection of relevant links below for those who have been asking.

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.

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1
Muscle & Fitness on Twitter

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2
Instagram post by Phil Heath • Jun 6, 2017 at 9:05pm UTC

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Scrape The Rack For Growth | T Nation

When you're pressing against the rack you're essentially doing an isometric shoulder extension. Even if it's an isometric, you still get the increase in triceps activation which can be used in the pressing action (which involves elbow extension). This shoulder extension action recruits mostly the long head of the triceps, which is the most important one for benching heavy. Pressing against the rack also decreases delt involvement, and thus helps put more emphasis on the triceps.

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Tip: The 5 Squat Commandments | T Nation

More tension equals more strength, so if you want to squat heavy, you have to create as much tension as possible. It starts at the top with your hands and at the bottom with your feet. Setting your grip hard on the bar creates tension that runs into your upper-back, solidifying a solid shelf for the bar to rest on. Squeezing the floor with your feet creates tension that's transferred through your legs and into the hips.

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Today's Workout

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6
Tip: The 1-Mile Fitness Test For Lifters Only | T Nation

If you're in your 40's or older, make sure you can pass this test. According to Dr. Jarett D. Berry, not being able to run a 10-minute mile puts you into the "unfit" category. Remember, heart disease is still the leading cause of death ­– a bigger killer than cancer – and minimal run times are a good predictor of long-term ticker health.

7 Shawn Ray

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8
Full Body Training For Advanced Lifters | T Nation

Since then, the general advice from trainers and strength coaches has been to start with full body workouts until you're advanced enough to graduate to body part splits. The idea was that you did full body workouts, got bigger and stronger, and eventually you "grew out of" full body training. The reasoning was that as you became more developed, you could devote more work to training each body part.

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9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

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The Most Dangerous Exercise | T Nation

Same with the Olympic lifts. They're great movements, and aren't as difficult to learn as people think, if they're properly coached. BUT they're still more technical than your basic strength lifts. The problem is that people see them as just another strength lift and approach them the same way: by gradually adding more weight to the bar. The problem is that most add too much weight too fast for their technique level and that's where injuries occur.

11
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.

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7 Cutting Mistakes Even the Pros Make

Low carb diets seem to be a trend of anyone having to drop bodyfat. I am not going to say low carb diets do not work. There is a time and place for everything. The main question you have to ask yourself is, “are low carb diets optimal?” Low carb diets, if done incorrectly, can lead to muscle loss and even metabolic damage. Carbs are your body’s primary source of fuel. If you cut carbs too drastically, your muscles will flatten out, increasing the risk of losing muscle mass. The more carbohydrates you consume when dieting, the fuller your muscles will stay and the more anabolic you will remain during your diet. Reduce your carbohydrates at a slower rate. Never make a drastic cut to your carbohydrate intake. SEE ALSO: PRE & POST WORKOUT NUTRITION FOR BODYBUILDERS

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Zach Even - Esh 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

14
Tip: Boost Your Bench With Timed Dumbbell Presses | T Nation

Press heavy dumbbells for 2-4 minutes. I've used up to 80-pound dumbbells for three minutes. These reps aren't done in a non-stop action. (Had you scared there for a second, didn't I?) You do a couple of reps, then hold them on your chest or at the top for five to ten seconds, then do a couple more reps. You keep the set going until you can't do any more. Perform only one set at the end of the regular workout.

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Full Body Training For Advanced Lifters | T Nation

Since then, the general advice from trainers and strength coaches has been to start with full body workouts until you're advanced enough to graduate to body part splits. The idea was that you did full body workouts, got bigger and stronger, and eventually you "grew out of" full body training. The reasoning was that as you became more developed, you could devote more work to training each body part.

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The 45-Minute Workout

If you've taken a bit of a break from the gym, you can erase any acquired flab by getting back to consistency and easing your way into tough workouts. That’s why we’ve put together these three routines—designed by Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valencia, CA, and the trainer who helped whip Twilight teen wolf Taylor Lautner into howlingly good shape—that can fit into anyone’s schedule.

17
Zach Even - Esh 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

18 Tip: Drink This Kind of Cow's Milk | T Nation

While the milk haters might be laying the blame in the wrong places, it looks like they might be at least partly right about milk. It turns out there's a type of beta casein in the majority of milk products that makes milk a horrible choice for a significant group of people.

19
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

20
Tip: 3 Load Maximizing Tactics | T Nation

For reasons that are still mostly unknown, occlusion training allows you to reap the benefits you'd normally get with heavy loads by using very light weights (20-30% of 1RM). Occlusion training won't directly improve your strength as much as it'll serve as a stimulus for hypertrophy, but if you've got joint issues that prevent heavy training, occlusion training can be a godsend.

21
Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

22
Combat Crunch Bars by MusclePharm at Bodybuilding.com - Best Prices on Combat Crunch Bars!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. Bodybuilding.com verifies this price every 30 days.

23
How To Get A Six-Pack This Summer

The trick to carving out 'mirin-worthy abs lies in knowing how to combine the proper workouts with adequate rest and targeted nutrition. You'll probably need to add a little strategic muscle, cut some fat, and prioritize recovery and rest. Don't be surprised if fewer ab workouts and more food reveal the muscles you want to show off this summer!

24
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.

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6 Reasons You Still Have a Gut

Assuming you’re not eating your meals from a trough, you’re selective about what foods you consume, and you’re exercising consistently, you might be perplexed as to why the inner tube around your waistline won’t disappear. Unfortunately, the answer isn’t always cut and dry. While you’ll need to do some investigative work, we have ideas that’ll help you solve the mysterious case of the inflated spare tire.

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Official Scorecards: 2017 IFBB Northern California Pro

June 3, 2017 Men's Physique, Bikini, & Masters Bikini

27 Tip: Rope Crunches: You're Doing Them Wrong | T Nation

To involve your abs, you have to do the exact opposite – lock your hips and bend your back. The start position for a rope crunch is with the spine arched as far back as possible (full extension). It's performed correctly by pulling the elbows toward the knees, with the spine going from full extension to full flexion, while the waist (hips) stay totally locked and stationary. This focuses all the work on the abs.

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Sagittarius Horoscope for Sunday, June 4, 2017

Sunday, June 4, 2017 - Looking off into the distance is often easier for you farsighted Sagittarians than seeing something that's right in front of your nose. However, you might not get very far in your vision-questing while delusional Neptune squares the Sun in your 7th House of Partners. It's inadvisable to head out today without the company of a fellow traveler. Collaborating with a like-minded friend changes the energy now. Deepen your understanding by engaging in meaningful communication. Your presence in the present moment averts a developing power struggle in the future.

29
The 6 Most Hated Personal Trainers | T Nation

But there are those that not only cross the line, they splatter the line with kerosene and light a match to it. Case in point, a month ago I fired a trainer on the spot for walking past a changing stall and snapping a picture with his phone over the top of the door because his victim was trying on a sports bra. Yes, creeps like that really exist. News of this leaking out doesn't bode well for not only the gym, but trainers in general.

30
Tip: Master the Dorian Deadlift | T Nation

The conventional deadlift done in a full range of motion is actually two movements: a push off the floor, then a pull over the knees. The push off the floor is initiated by leg drive. Then as the bar gets to around knee height and the hamstrings have completed their part of the job, the rhomboids, lats, and traps work isometrically to hold position as the lockout is completed. The conventional deadlift has a couple of shortcomings when it comes to back building:

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Tip: The 5 Deadlift Commandments | T Nation

Pull a ton of weight off the floor... or at least a whole lot more than you do now. Follow these rules.

32
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.

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The big man's plan to lose weight and build muscle

Don’t Trust the Scale : Gaining muscle will add weight (and speed up your metabolism), but it can also disguise your progress toward a healthier body. “A 6-pound fat loss with a 4-pound muscle gain might look like only a 2-pound change on the scale after months of dedication, but the reality is there was a 10 pound swing in functional mass,” Totoro says. Instead of relying solely on the scale, take a holistic view: Do you have more day-to-day energy (aside from post-workout tiredness)? Are you moving around better? Are your jeans suddenly baggier? Those kinds of subjective measures are good ways to build habits, Totoro says.

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Six Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout. Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results. THE ULTIMATE NUTRITION Q&A

35
Leg Extensions for Bigger Better Quads

Researchers from the University of Miami (Coral Gables, Florida) tested the muscle activity of the quad muscles through different ranges of motion during leg extensions. For reference, when you do a leg extension, you start with your knees bent at about 90 degrees and finish with your legs fully extended at 180 degrees. The Miami researchers found that when the subjects performed the leg extension in the middle of the ROM (about 120-150 degrees), the vastus lateralis received the majority of the focus; in the last 30 degrees of the ROM (about 150-180 degrees), the vastus medialis was the major focus. So, for better outer-quad sweep, start leg extensions by doing two or three sets through just the first half of the ROM and finish with two or three sets at full ROM. To develop bigger teardrops, start leg extensions with two or three sets going through just the top half of the ROM, and then finish with two or three sets at full ROM.

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Tip: Burn Fat Faster Than Ever Before | T Nation

Even so, the fat loss was so negligible that it hardly made fasted training worth the effort. What we didn't know, though, until recently, is that fasted exercise alters gene expression of certain enzymes and in the long term can "train" your body to break down fat tissue, making fasted exercise a viable fat-loss method.

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24 Y/O Coming Off First Physique Show

It was pretty awesome being on stage and being center stage first call outs and staying dead center. Didn't want to mess up so just stared above everyone's heads and smiled and acted confident, as I was. The only reservations I had was my size. I knew I was smaller but there were some pretty big guys out there. My region seems to judge people according to how a lot of people say physique should be (less size and more v taper and conditioning). I agree as I know I'll never be a sidewalk cracking guy without a lot of gh and gear. To be frank I don't want to be that big. I'm all about aesthetics and strength (I was able to hit 1k total at stage weight).

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https://marketing.bodybuilding.com/marketing/campaign/SchoolsOutSale?mcid=SM_TWIT_DEALS

Keep the gainz going all summer, and you’ll come back next fall looking even better than your yearbook pic!

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Arnold's Advice to Beginning Bodybuilders

Ah, to be a beginner bodybuilder in 2016. First off, I want to congratulate you on deciding to pick up the iron and change your body. It will change your life, too. Second, I want you to know that there’s never been a better time to start weight training, no matter how old you are. There’s more information than ever on how to train and eat and more ways to become inspired. When I started out in the 1960s, I had nothing but this magazine and its pictures of Reg Park to guide me — and I guess you could say I turned out all right. Imagine what you can do with all of today’s resources at your disposal.

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Instagram post by Zach Even - Esh • Jun 10, 2017 at 7:44pm UTC

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Men's Fitness on Twitter

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42
Deadlift Form Check

My back always bothers me a few hours after deadlifting. The pain lasts maybe 24-48 hours. Usually the pain is in the bottom half of my spinal erectors. I've been starting my pulls with my hips in a lower starting position with the hope that it will ease the pain, but no luck so far. I'm getting the same kind of pain. The only difference is the pain is a bit higher up my spine with the lower hip position. I'm hoping someone can take a look at my deadlift form and let me know if my issue is form related. The video shows the slightly lower starting position. I'm pulling 195lbs in the video, which is about 80% of my 1RM.

43
Creating the Perfect Muscle Monster

From the night of the 2002 GNC until Jan. 1, 2003, Ronnie rested and took the time to relax and recuperate. On Jan., 2003, our off-season and new game plan began. Up to this point in time, the heaviest Ronnie had ever been during the off-season was about 310–312 pounds, but we knew that even as the reigning Olympia champ, Ronnie needed to kick the program up several notches and place himself out of the reach of his competitors. With our revised strategy, we set out to reach a goal of 320 pounds for the 2003 off-season. I wasn’t going to be satisfied with just improving 5–10% and just winning the title again—I wanted to go in and blow the competition out of the water by about 25%! If it were anyone other than Ronnie, it would seem virtually unrealistic to set this type of goal, or even try to push so hard, but I knew with Ronnie’s work ethic and crazy genetics, he was more than capable of reaching these goals and hungry to prove himself. I devised a three-phase plan for the year and thought it would be interesting to share the details with all of you. Many of you know what types of foods Ronnie dieted on, but few actually knew exactly how we went about putting together his incredible 2003 physique.

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Men's Fitness on Twitter

The new #BlackPanther trailer is action-packed. Watch: ‘Black Panther’ is fighting for his nation in first trailer: http://ow.ly/Bqpu30cu7FW  pic.twitter.com/EdieudrTAv

45 Official Muscular Development Magazine

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10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

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5 sand workouts to get ripped on the beach

You’ve already hit the gym for those six-pack abs. Now that it’s beach season, it’s time to get out on the sand and put the finishing fat-burning touches on your physique.

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Maxx-ing Out on Back

While most other guys are banging away on their chests, rising IFBB star Maxx Charles is getting in some “detail” work on his back to start the workweek. Apparently, he believes that carving out the utmost separation between the lats, rhomboids, traps, and other back musculature is the quickest path to the top of the IFBB ranks. And he’s probably right.

49 Shawn Ray

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50
8 Nutrition Tips for Hardgainers

I, too, am a natural ectomorph, but I’ve managed to add more than 100 pounds of muscle over the course of my career (so you asked the right coach, or is that wizard?). Here are a few things I can recommend to help you overcome your genetic tendency to be a skinny dude!

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52 America's Hot Girls of the Gym
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54 Shrug It Off
55 Dymatize ISO100 at Bodybuilding.com: Best Prices for ISO100
56 The 2017 Starter's Guide: How to eat for optimal muscle growth
57 5 Critical To-Do's For Every Training Session
58 8 Worst Things You Can Do to Build a Bigger Back
59 Top Exercises Women Love to See Guys Do in the Gym
60 Low Carb Diets: Fact vs. Fiction
61 10 Best Old School Exercises
62 5 Moves for a Concrete Core
63 4 Classic Exercises to Build Up Your Biceps
64 The 15 Best Fit Butts on the Internet
65 5 BIG Lessons Learned from The Spartan Race Birthplace & Joe DeSena • Zach Even-Esh
66 10 things guys do on social media that girls hate
67 Boring But Big Chest Routine for Massive Pecs
68 Men's Fitness on Twitter
69 Bodybuilding.com - Huge Online Supplement Store & Fitness Community!
70 The 7 Best Arm Moves Of All Time
71 7 Reasons Your Pecs are Flat
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73 Shawn Ray
74 Shawn Ray
75 Workout!! bot on Twitter
76 Chest, Shoulders & Triceps!
77 Muscle & Performance on Twitter
78 The Arnold Schwarzenegger Era Diet
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80 Tip: The Seated Box Jump | T Nation
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82 Kai Greene on Twitter
83 Bodybuilding.com on Twitter
84 All Eyez on Me Official Trailer #4 (2017) Tupac Biopic Movie HD
85 Week In Review | May 29th | JTSstrength.com
86 http://search.proquest.com/openview/cf6dc9b4ed7239e2cc7255a1a0451dc8/1?pq-origsite=gscholar&cbl=38864
87 Tip: The Very Best Way to Row | T Nation
88 Muscle & Fitness on Twitter
89 Instagram post by Kevin Levrone™ • Jun 5, 2017 at 9:02pm UTC
90 How to Lose Weight: Why Sleep Can Make you Fat
91 When should you stop giving away information for free?
92 Men's Fitness on Twitter
93 Men's Fitness on Twitter