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300 Workout - Lean & Mean In Months With Spartan Warrior Training!

When the '300' movie came out, men and women everywhere were eager to learn how King Leonidas and his Spartan warriors got their abs of steel.

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.

Take Your Push-Up Skills From Beginner To Badass

This simple bodyweight move may not be as simple as you think. Calisthenics fanatic turned international fitness guru Ed Checo shows you the ins and outs of a classic exercise.

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Legendary weekend just got even more legendary! Very rare your idols are cool in person; in this case @MrOlympia08 is BAD ASS #Omaha #Legend

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.

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The Top 5 Back Training Mistakes

It’s complicated. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of big and small muscles spread from your butt to your neck, your back is your most complex bodypart. So it’s little wonder that many bodybuilders earn failing grades for training it. A lot of things can go wrong, but we’ve simpli- fied the list to a top five. This month, we examine the most frequent back blunders and lay out easy solutions for get- ting your back on course. Class is in session.

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.

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.

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.

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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.

Musclepharm Combat 100% Whey at - Best Prices on Combat 100% Whey!

COMBAT 100% WHEY is a low-carb, high-protein, great-tasting protein supplement with minimal fat and low sodium that delivers fast digesting protein sources to build and maintain lean muscle mass. Combat 100% Whey combines two of the fastest digesting, most efficient, and cleanest protein sources available: Whey Protein Isolate and Whey protein Concentrate. Whey protein has the highest bioavailability among complete proteins (protein that contains a complete amino acid profile of all 9 essential amino acids) and also has the highest absorption rate among any other proteins. Whey protein isolate is a concentrated whey protein molecule “isolated” to remove any impurities such as fats, or sugars. This process, in turn, reduces the size of the molecule making it easier for the body to absorb and faster to digest. Additionally, Combat 100% Whey is low in sodium at only 65mg per serving. This can reduce the risk of excess water retention, further ensuring that the mass that you put on is the mass that you intended.

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.

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:

Tip: Improve Shoulder Health With This Move | T Nation

Though this drill has many moving parts, they're all working together in order to achieve upper back activation (which most big lifts depend on) while maintaining it through an assisted overhead position that uses increased stability to open up range of motion and mobility.

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.

Zach Even - Esh on Twitter

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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.

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.

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.

The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle, most are making vital mistakes preventing this very goal from manifesting. Here are 6 common biceps training errors TARGET EXERCISE FOR THICK BICEPS

Classic Physique Bodybuilding Greats

ARNOLD SCHWARZENEGGER Yes, "The Oak" displayed a huge amount of muscle mass, yet still with all that size, the 6'2 Austrian was able to pull off the coveted, classic physique that earned him a stunning 7 Mr. Olympia titles. Considered among the most important figures in the history of bodybuilding, Arnold Schwarzenegger continues to be passionate about the sport and the direction it's headed.When recently sharing his opinion on the appearance of today's Mr. Olympia participants, 'The Oak' said, "We need to stop just rewarding guys with the biggest muscles who don’t look as pleasing. Look at the old days when Steve Reeves won. You saw him on the beach [in photos], you said, ‘I would love to have this man’s body. Look at how beautiful this man looks.’ But that’s not what you say about the guys today who win the competitions. You have to look at everything, like, for instance, so many of those guys [today] have their stomachs sticking out...It used to be that you should have a V-shaped body."

The 2017 Starter's Guide: Nutrition

Eat whole foods whenever possible. “It’s a lifestyle approach to food that helps to eliminate added sugars, sodium, and fat,” says White. Include food from all food groups, with extra attention to vegetables, and ignore anything that is in a box, or has more than four or five ingredients in it. Stick with lean meats like chicken or turkey, pork tenderloin, or fatty cold-water fish like salmon and mackerel. Consume unprocessed carbohydrates from potatoes, sweet potatoes, rice, fruits, and vegetables. Get your fats from fish, olive oil, avocados, nuts, and seeds—avoid reduced-fat products because when companies take out fat, they add more sugar to maintain the flavor.

7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.


Why Does Weightlifting Not Take More of a Cardio Mindset?

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.

Week In Review | May 29th |

Marisa Inda (@marisainda) begins her peaking block for IPF Worlds and Kristen Dunsmore (@kriis_d) has a deload week. Train with Team Juggernaut: Use JUGG for 10% off from Virus Intl: Get great tasting, prepared food from Trifecta: Buy Grind Supplements: Find A Qualified Sports Med Practitioner Near You: Check out my new book: Learn more at: Shop JTS gear at:

The Arnold Schwarzenegger Era Diet

     For the young people of today, Arnold's impact on bodybuilding is underappreciated. He is thought of by some youths as being ancient history, or an actor who started in bodybuilding. It is important to realize that if he had not achieved a level of unprecedented greatness in his time, the motivation and standards for other competitors would not have been as extreme. He and his contemporaries learned to manage food through observation, trial and error, and communication with their peers. Along with relatively primitive protein powders, they demonstrated that achieving an enviable physique is possible through basic nutrition and discipline. Of course, the muscular strength and mass were augmented by the use of anabolic steroids. However, these gains were possible by sitting down at the table rather than shaking and stirring whey shakes, along with handfuls of capsules. Their diets were low-glycemic load diets, high in protein, and rich in fruits and vegetables. This is a practical approach for natural and enhanced bodybuilders, as well as those wishing to manage their weight for health purposes.

Tip: The 5 Bench Press Commandments | T Nation

The emphasis of the bench press is not on your chest. EMG studies show that the muscles that do the most work are the triceps and deltoids. If you want to develop a big chest, keep the flyes and cable crossovers. But if you want to bench a lot of weight, overhead press and develop your triceps with board presses and floor presses.

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IFBB Omaha Pro Women's Physique Winner, Lee-Ann Temnyk Olympia Qualification 2- Katie Lee 3- Dianne Brown 4- Roxanne Edwards 5- Krista Dunn

Tip: The Very Best Way to Row | T Nation

If the lowest position the bar gets in is above the knee, which is usually the case for dry humpers, then you're basically doing a slightly bent-over shrug and taking the lats and upper back through a very limited range of motion. The traps are doing most of the work. Trap work is awesome, but there's better ways to develop the traps than bump-and-grind rowing.

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Chest Training: 7 Ways To Build Your Upper Pecs

In the short term—say, no more than about 6-8 weeks—doing a second chest day allows you to intensely focus on bringing up a lagging area. The idea here is not to simply repeat the same chest workout you did a few days earlier, but to provide for some new and novel exercises and techniques. In that sense, your second session might not only differ in terms of exercise selection, but also by the target rep ranges, intensity boosters, rest periods, and other training factors.


All you have to do to earn it is place an order of $100 or more by June 18.

How to build muscle and strength without lifting weights

For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

HIIT Your Abs For a Ripped Six-Pack

How do you lose that extra layer off your belly? I’m talking about that spare tire or the little bit of love that keeps hanging around the bottom of your stomach. Time to say goodbye to that unwanted fat on your stomach. Quickly get rid of your belly fat with this efficient and intense abs workout .

The T-ransformation 2017 Results

Hey y'all. I'll post my starting pics soon. I'll go ahead and use this space rather than my regular training log for the duration of this competition, since it seems like a handful of other guys are doing the same. My stats to start off are mid 180's bodyweight, 5'10. My lifts aren't at their best right now, which I guess is a good thing for the purposes of this competition. Probably just under a 500 unwrapped squat, mid to high 500's deadlift, mid 300's bench press. My goal is to push al…

10 HIIT workouts to get you shredded for summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for not whipping yourself back into beach-body shape.

Today's Lifters Are Snowflakes | T Nation

Take a quick look back through the history of weight lifting. If you look at the physiques and strength levels of top bodybuilders, powerlifters (and even power athletes such as shot putters) from the 60's, 70's, and 80's, you'll quickly realize that these athletes could easily hold their own against today's top stars, despite the fact that today we have a much more advanced understanding of nutrition, recovery, and how many needles one can jam into himself before expiring.

Alert: We Can't Find Fitness Star Michelle Lewin's Bikini

If you were having a bad week, Michelle Lewin has something to cheer you up. The budding fitness superstar is one of the hardest workers in the business and has the body to match it. On Valentine’s Day she decided to hit the beach with a friend and show off every bit of what the gym can do for you. Enjoy the angelic brunette as she parades around the beach for everyone to see.

The 10 Best Bodybuilding Exercises You Can Do

Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight – DON’T!

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.

42 Shawn Ray

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43 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.

Tip: Train Legs. Then Train This Body Part | T Nation

One caveat, though. This method may not work as well, or at all, if you train legs with another big body part, like chest or back. Training legs properly, i.e., busting a nut, probably wouldn't leave you with enough mojo to properly train another big body part. Even with all that extra leg-training induced testosterone and GH, it still might not be enough to push the muscle meter to the plus side.

Are You Getting The Most Out Of Your BCAA Supplement?

Are those amino acids you're sipping really doing anything for you? It depends on your goals. Here's the science, so you can decide for yourself!

Can you strengthen your penis?

Well, sort of. Your penis isn’t a muscle, so you can’t really make it “stronger.” “You don’t need to do anything to keep your penis in working shape,” says Los Angeles-based urologist Philip Werthman, director of the Center for Male Reproductive Medicine and Vasectomy Reversal. “It’s not a ‘use it or lose it’ scenario.” But there are some things you can do to improve your sexual strength, including Kegel exercises. Click to the next page to find out what they are.

Top Exercises Women Love to See Guys Do in the Gym

You're getting checked out just as much (okay, maybe not as much) as you're sneaking peeks at the spandex- and lycra-clad girls swinging kettlebells, sprinting on treadmills, and slamming sandbags at the gym. And, whether or not you'd care to admit it, there are probably certain exercises you love to see a woman do. (Are visions of squats and snatches dancing in your head?)

A Short Workout for Big Results

Many times someone will stick to the program forever because of time constraints—occasionally changing the specific exercises to stave off boredom. After a few weeks of this workout, try a new switch. You’ll know when to change because you’ll feel bored and unchallenged at the gym. There are a lot of ways to mix things up, and the only ways you can really go wrong are by working out a smaller muscle group before a bigger one, such as triceps before chest, and by staying on a full-body plan indefinitely—anything else is gravy. Now, let’s set some goals and see some progress!

Protein Rules

Consuming protein and protein shakes is something you might be doing on autopilot. Bad idea. With the rise of “protein spiking”—when companies cheap out on ingredients and use additives as work-arounds to skew the nitrogen count—it’s crucial to stick with brands that are transparent. Those companies are always trying to satisfy customers because word of mouth among gym-goers is still the most important advertising vehicle around. So when you’re down to your last scoop of protein, keep these tips in mind before you make your next purchase.

Using Kettlebells, Sledgehammer, Farmer's Walk in 5/3/1?

Kroc rows to many can be seen as a "finisher" because you are supposed to not be able to do another rep, but that's the wrong way to look at it. Notice that Jim didn't say "Kroc rows will wear you out so save that for last" but instead recommended that you do another exercise with VERY light weight, and that is the point of his 5th principle in his new book. It's about balance and what you're doing. Perhaps "finisher" seems to imply that you aren't taking balance into account. A person who does "finishers" might say "Okay kroc rows will prevent me from doing 225x10 barbell rows so I'll leave the kroc rows for last" and that doesn't take balance into account. Assistance is assistance and no more. The main lifts and supplemental work is your chance to push yourself, assuming that's what the template requires you to do.

51 Flex Your Delts
52 The Best Routine
53 23.7st Down to 14.7 in Just 10 Months
54 10 Ways To Burn Fat And Keep It Off For Good
55 Tip: Burn Fat Faster Than Ever Before | T Nation
56 Phil Heath's Back Attack
57 shawn ray on Twitter
58 The 6 Worst Exercises for Heavy Lifting
59 shawn ray on Twitter
60 FLEX on Twitter
61 6 Moves for Sick Lats
62 Six Perfect Post-Workout Meals
63 Leg Extensions for Bigger Better Quads
64 24 Y/O Coming Off First Physique Show
65 Arnold's Advice to Beginning Bodybuilders
66 Instagram post by Zach Even - Esh • Jun 10, 2017 at 7:44pm UTC
67 Men's Fitness on Twitter
68 Creating the Perfect Muscle Monster
69 Men's Fitness on Twitter
70 Official Muscular Development Magazine
71 10 Rules to Eating for Mass
72 Build Your Own 6-Pack
73 Maxx-ing Out on Back
74 Shawn Ray
75 How To Get A Six-Pack This Summer
76 America's Hot Girls of the Gym
77 The best Father's Day gifts for fitness-loving dads: 2017 edition
78 Dymatize ISO100 at Best Prices for ISO100
79 5 Critical To-Do's For Every Training Session
80 Zach Even - Esh on Twitter
81 Tip: The 5 Deadlift Commandments | T Nation
82 6 Reasons You Still Have a Gut
83 Boring But Big Chest Routine for Massive Pecs
84 Official Scorecards: 2017 IFBB Northern California Pro
85 The Born Fitness Approach to Health and Fitness
86 Kai Greene
87 Tip: The Exercise Most People Screw Up | T Nation
88 Build Boulder Shoulders with the Ahrens Press
89 Shawn Ray
90 Instagram post by Ronnie Coleman • Jun 11, 2017 at 3:12pm UTC
91 Primary Leg Workout
92 Back, Biceps & Abs
93 Tip: Fix Your Adductors with this Mobility Move | T Nation
94 Tip: Burn Fat Faster Than Ever Before | T Nation
95 Instagram post by Zach Even - Esh • Jun 11, 2017 at 1:50am UTC
96 Shawn Ray