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Today's Workout

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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.

Men's Fitness on Twitter

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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.

Testosterone Advantage Training | T Nation

Training legs properly, i.e., busting a nut, probably wouldn't leave you with enough mojo to properly train another big body part. It's like training quads and hams together in that one of the two gets the short end of the stick. 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.

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: 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.

Tip: The Exercise Most People Screw Up | T Nation

Plus, many people lack the shoulder flexion – due to stiff/shortened lats and/or lack of anterior core strength – to perform this variation in the first place. What ends up happening is people end up in excessive lumbar extension to make up for lack of shoulder flexion and then they wonder why their lower back hurts.

10 Best Muscle-Building Biceps Exercises

Quick: What's the best biceps move? If you said, "all of them," you need a little help in exercise selection. We combine science with experience to guide you on the ultimate quest for bigger arms!

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

31 Awesome Leg Exercises

If you're a fan of "circuit style" training, this lower body blasting, leg workout  video offers a great resource to pick a few exercises to do in a row, combined with an "active rest" movement, to make one round. According to fitness trainer, Andy McDermott - creator of this 31 exercise leg workout - variety is key. Not just physically, but mentally as well. Having an ample mix of leg exercise options to choose from ensures that you'll never have to do the exact same leg workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

5 Worst Things to Do to Build Bigger Shoulders

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!

7 reasons why it's OK if you have a small penis

With the term “junk” still holding on as a modern day colloquial term, I can’t say I was surprised to learn that nearly 50% of people have used their cell phone to send or receive sexts and risqué photos. “Junk” implies that there’s something less-than-alluring about what’s in a dude’s pants, so it makes sense that self-conscious guys would seek instant reassurance via text message. But as a straight woman, I can assure you that there’s nothing unalluring about your penis—even if it is smaller than average. I can also attest to the fact that few chicks actually care about the size of your genitals, especially if you’re a nice guy and you know how to use what you’ve got. In fact, in one poll of nearly 1,000 women, 89% said they weren’t worried about their boyfriend's penis size. Even those who stated that they were less than satisfied in the bedroom noted that they wouldn't change anything about their S.O.’s manhood—which is saying a lot.

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

Instagram post by Shawn Ray • Jun 14, 2017 at 1:15pm UTC

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.

Muscle & Performance on Twitter

We've found the 11 best dumbell exercises for building tons of lean muscle, strength and power.

4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

Men's Fitness on Twitter

Try this muscle-building, calorie-burning routine from Men's Fitness that works out your entire body.

The best post-workout foods

“It all comes down to the carbohydrates and protein,” says Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If your main goal is to build muscle, try to eat at least 30 grams of protein and 30 to 35 grams of carbs within about 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

Tip: Don't Max Out Unless You're a Powerlifter | T Nation

Look, I know that it's a perfectly natural impulse to see how much weight you can hoist off the ground, but it gets weird when you wrap up your self esteem in how much you can lift. I have the uncanny ability to tell when meat is done cooking just by looking at it, and as mundane a talent that is, it's still more useful to society than your 600-pound squat.

22 Shawn Ray

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10 Training Fixes

FIX |  There is an easy fix to this. Simply avoid compound exercises. For example, you can train chest with dumbbell, cable, and machine flyes (all isolation) without doing a single press (compound). However, compound lifts, in which you can use more weight, are too valuable to skip long-term. You need to consciously focus the compound exercise on your target. For example, when doing incline presses, tense your upper pecs. Pre-exhaust is another great fix because it assures that the targeted area will fail first. Do incline flyes before incline presses. You can even superset the two, flying for a set just before pressing for a set.

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?)

Arnold Schwarzenegger's Anytime Anywhere Workout

Although it’s not ideal for the hardworking bodybuilder, sometimes a home workout is better than nothing — at least it can hold you over until the next time you’re able to get to the gym. Here is a routine that can be performed almost anywhere, using only your bodyweight for resistance. Do the following exercises in a “circuit” fashion five times, resting two minutes between circuits.

The 5 high-intensity hurricane workouts

You can use one of these workouts as a finisher to your regular routine, or as a supplemental routine for a quick sweat. Aim to improve your time and efficiency with each week of attempting the workout.

Official Scorecards: 2017 IFBB Northern California Pro

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

Tip: Two Backside Exercises You Should Be Doing | T Nation

Your posterior chain is the musculature on the back side of your body from the neck to the Achilles. With all the time we spend sitting, and all the time we lifters spend pushing, the posterior chain needs more attention than you're likely giving it. There are two specific posterior chain exercises that you probably aren't doing, or at least aren't doing enough:

Tip: Do You Meet These 5 Fitness Standards? | T Nation

Can you do all five of these things? You should be able to. Check the list.

Train Hard, Get Hurt, Keep Making Gains | T Nation

This might seem like a minor distinction, but it really isn't. Imagine that squatting has been iffy lately due to low back pain, and you're scheduled to squat today. If you don't have a plan B already programmed and sure enough your low back starts bitching at you when you start squatting, you're likely to make bad decisions out of sheer frustration. For example, you might just forge ahead despite the pain, or you might become exasperated and just leave the gym.

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.

Muscle & Fitness on Twitter

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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.

M&F Iron Maiden: Brooke Mora

Sizzling IFBB Bikini Pro Brooke Mora is sure to grab your attention...

12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

15 sex tips from the bedrooms of real women

“There have been a few times during sex where I’ve admitted to my boyfriend that I want him to tie my hands up one night and just take me. I’m a little too shy to actually instigate it, though, like to actually buy handcuffs or rope ahead of time. Then one night as we were about to get it on my boyfriend reached in the bedside table and told me he had a surprise for me—and brought out two silk scarves to tie my hands with. The fact that he got my fantasy ready-to-go was as amazing as the experience actually felt.” —Katie, 28

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Shock your body for new growth with the 4-Week Quick-Switch Cycle from @humanfitproject . Get all the details at

The 21 best bodyweight exercises to lose weight and burn fat

You can do a handful (or more if you're feeling intense!) of these moves en masse—and that means revving up your heart rate in quick, efficient workouts. They’re pretty much equipment-free, which means you can do them just about anytime, anywhere. The best part? You can switch these up with almost endless variations, to make sure you’re always challenging your muscles in new ways.

Michelle Lewin Rocks Sexy Bikini at the Beach

For fans of former M&F Iron Maiden, Michelle Lewin, these revealing photos of the fitness model's sexy body come as no surprise. Followers of the dedicated, physique competitor know how hard she works to maintain her rockin' figure, and exceptional level of fitness. And all that work continues to pay off as Michelle celebrates her 30th birthday on the beach, looking finer and fitter than ever.

How to tell if you need human growth hormone

If you raised your hand at least twice, you may have a deficiency in human growth hormone. Nicknamed the "wonder hormone," human growth hormone—also called GH or HGH—is a peptide hormone that's produced in the pituitary gland at the base of the brain and plays a crucial role in everything from body height, brain function, and skin health to bone density, fat loss, and muscle growth.

Boring But Big Chest Routine for Massive Pecs

Boring But Big may very well have been the inspiration for this chest workout , designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. The exercises all look familiar, which is exactly the point, and there are no fancy rep schemes either. But you know what never goes out of style? Heavy sets of 10 reps on compound exercises. “This is a four- to six-week cycle that will produce muscle growth and strength,” says Ciresi, who trains out of A Taylored Body gym in Riverside, CA. “It’s tried-and true stuff—some good old-fashioned grunt work.”

4 Biggest Squatting Myths

Think about the pelvic build. This cue implies that the hip sockets (acetabulae) on every person’s pelvis are located in exactly the same place. Common sense would say that it’s not true. Just like someone’s eyes or ears, it slightly varies from person to person. You need to set up in a place that promotes the best depth for your skeleton. A narrower stance will probably work better for someone whose acetabulae are placed slightly towards the front of the pelvis. A wider stance will work better for one whose acetabulae are towards the outside of the pelvis. Not following your body in this regard may lead to clearance issues when the ball and socket joint of the hip are restricted due to your stance.

The Big Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

6 Things You Should Never Do Before a Workout

Pre-workout nutrition is essential to getting in an awesome workout and supplying the necessary nutrients for supporting muscle recovery/growth, but too much of a good thing can be hazardous! Eating too much food too close to a workout can cause stomach cramps/pain and nausea, neither of which are very conducive to a killer training session. In addition, if your stomach is over burdened with digesting a large quantity of food, then more blood will be directed there than into the muscles , which will decrease the pump and the effectiveness of every exercise.

The All-Strength Guide to dynamic basketball strength and conditioning

Between all the jumping, scrambling, quick changes of direction, and all-out sprinting, basketball is about as physically demanding as it gets. That's why we called up Mubarak "Bar" Malik. As the director of performance for the New York Knicks, Malik has trained stars like Carmelo Anthony, Kristaps Porzingis, and Derrick Rose to stay strong, healthy, and agile through grueling NBA seasons. Here's how you can do the same for yourself.

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.

7 high-octane HIIT workouts that burn 500 calories

The last four come courtesy of Lowe. These workouts are meant to be done on four consecutive days, with one to two rest days at the end of the cycle. Perform these workouts for up to four weeks, then switch things up. “If you feel like your recovery is lacking and you’re getting more fatigued by the end of the week, then split the workouts up: two days on, one day off; 2 days on, 1 day off,” Lowe says. “This workout program is intense and not intended to be paired with exercise other than light yoga or long, slow-distance running as active recovery.”

Muscle & Performance on Twitter

Changing up your training fairly regularly is a proven tenet of success.

Football Training: Week 4

Physically, I think they're doing well.  Mentally, they just don't have it.  We don't have any real leaders.  We have a few kids who have potential, but they're afraid to step on someone's toes.  We also have some guys who aren't committed.  This is true at all levels, so it's not just here.  But, our level of not committed is much higher than an FBS or top tier FCS school.  It boggles my mind that these kids (not just football, either) think that talking about "the league" is going to get them there.  They have no clue what kind of work and sacrifice it takes.  These guys are upset that we have to workout at 6am on Fridays.  They just simply don't get it.  Life is going to kick some of these guys square in the nuts.

Does Failing Still Make You Even Stronger?

I would HIGHLY recommend avoiding missed reps as much as possible. Don't push yourself to that point in training. Most of my strongest friends make absolutely certain they never, ever miss a training rep. When in doubt, go a little lighter to get your reps. Or if you're not positive you can get your last rep, don't try it. Missing a rep once every couple weeks is one thing. But missing a rep more often than that, on a regular basis, WILL negatively affect your progress. Keep in mind that when you lift lighter loads, you can still push them harder/faster, so the work you're doing can still be significant.

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