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The Shoulder-Training Mistake You Can't Get Away With

You want boulder shoulders, right? First things first: Before you go heavy, take time to protect the part of your body that makes big shoulders possible.

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.

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.

Interviews from the NPC Jr. Nationals 2017

Team Muscular Development catches up with competitors at the 2017 NPC Jr. Nationals.

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The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

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Tip: The Meal That Damages Metabolism | T Nation

But there are a few caveats here. This does NOT mean you should go to bed hungry. It just means that you should have your caloric allotment – whether that's enough food for fat loss or "mad gains, bro" – earlier in the day. Allow your hormones to self-regulate and you shouldn't want to eat right before bed. In plain speak, it means your metabolism and hormones will work better.

Zach Even - Esh on Twitter

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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.

Men's Fitness on Twitter

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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.

Back-Building Basics

With a bum lower back, however, those heavy rows will land you in a chiropractor’s office—or worse, confined to bed rest—long before they widen your lats and thicken your rhomboids. No one knows this better than veteran IFBB pro Mark Dugdale. Back in his 20s, the now 42-year- old did what every 20-something bodybuilder does: He went as heavy and intense as possible on the biggest compound moves. Squats, rows, you name it. The result? A great physique with slabs of muscle hanging off of it, but also tons of wear and tear on his body that’s forced him to evolve his training.

A Complete Guide to Gaining One Inch in One Day

A few thousand hours of schooling, research and training later, I decided it was time to ask why, and more importantly, to see if we could replicate the results in a lab setting while using a less-intensive program. We decided that to do this routine in about half the time, we'd need to do two-thirds of the original volume to produce a similar effect. I and four other men, regular lifters ages 22-35, took on the daunting task of doing 60 sets in five hours. This is our journey.

The 10 Dumbest Motivational Sayings | T Nation

There's no "dumbest motivational saying" in fitness; most of them are horrible. The one that comes to mind is "the best workout for you is the one you aren't doing." This just reeks of stupidity, but you can lump in "work your weakness" or "the exercise you hate most is the one you should do" in there too.

Today's Workout

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Build muscle in your chest, shoulders, and abs with these easy-to-do pushup variations from the @humanfitproject :

13 Shawn Ray

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How Do You Know When You've Warmed Up Enough?

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 best Father's Day gifts for foodie dads: 2017 edition

This Father's Day, it's up to you to treat him to tools that will take his cooking ability from TV dinners to Food Network. These gifts are sure to turn out better than they did for Curtis Stone, chef and owner of L.A. hot spots Maude and Gwen, and his dad: "The worst Father's Day gift I ever gave was a barbeque set I gifted my dad," says Stone. "He's a terrible cook and manages to incinerate everything he puts on the grill. I thought he'd like the tools and it would inspire him a bit, but he ended up giving them back to me."

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.

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…


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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

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.

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.

Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

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.

Tip: This Nutrient Does It All | T Nation

Science shows that this multi-talented compound makes you leaner, increases endurance, and builds muscle. Check it out.

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This Morning getting ready for another session at the gym and we cant forget the essentials right @MuscleTech @Bodybuildingcom

The Weak-Link Workout | WBFF Pro Shaun Stafford - Video Dailymotion

The Weak-Link Workout | WBFF Pro Shaun Stafford

Training with Tendonitis

Use perfect form and a slow tempo on every rep. After the workout is complete, the injured area should be iced for 20 minutes every hour or so till bedtime. In addition, NSAIDs can be utilized to reduce inflammation as well, but not for more than a few days since these medications can interfere with the anabolic process.

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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

Five Strategies to Beef Up Your Calves

The premise goes like this: point your toes inward while doing calf raises and you work your outer calves; point your toes outward and you work your inner calves. This is indeed true, but it’s too often overstated. In fact, no matter what direction you point your toes, you work the entire gastrocnemius when doing standing calf raises; you simply focus more emphasis on one area or another. The position of your toes is not as important as getting a full stretch and contraction for each rep —don’t stand so awkwardly that you limit your range of motion.

Roelly Winklaar's Wheels

What’s the first thing that pops out at you when you see Roelly Winklaar posing onstage or in front of a camera? His arms, perhaps? That’s what most people say, and the guns are huge—arguably the best of all time. But his wheels have now become equally impressive, giving him top-to-bottom symmetry that figures to make noise in the IFBB for years to come.

Bodybuilder's Guide to Cheat Meals

Still, pizza doesn’t have to be a no-no. You can choose any cheese pizza. Two slices (about eight ounces of a frozen regular-crust pie) yield approximately 500 calories, 21 grams of protein, 58 grams of carbs and 24 grams of fat. That’s a little high in the fat department, but it’s acceptable if you follow a low-fat diet for your other four or five meals of the day. If you gain bodyfat easily, don’t eat pizza after 3 PM or so, and modify your carb intake after that since eating a lot of carbs later in the day increases the likelihood of adding to your bodyfat stores.

The Lean Mass 15 Workout Routine

One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training. However, while it’s been said that a stronger muscle is a bigger muscle—and there is a general truth to this statement—it needs to be taken in proper context. A well-trained muscle is always going to be stronger and bigger than an untrained one, and it’s pretty safe to say that a guy who can squat 405 for 10 reps is going to have bigger quads than one whose 10-rep max is 135. But when it comes to volumizing muscles, heavier isn’t always better. Case in point: Ed Coan is arguably the strongest man, pound-for-pound, who ever lived. Standing 5'6" at a body weight of around 220 pounds, Coan squatted 1,019 pounds, benched 584, pulled a 901 deadlift, and has held more than 70 world records. Yet while Ed is impressively thick, he’s never carried anywhere near the lean muscle mass of pro bodybuilders of similar height—guys like Dexter Jackson, Branch Warren, Shawn Ray, and Lee Labrada, who, alternately, couldn’t have come near a 1,000-pound squat on their best days.

8 ways to sneak more protein into your diet

Of course, we advise drinking  whey protein  shakes as part of a balanced diet, especially in conjunction with resistance training. But the protein powder we’re talking about here isn’t made for taste, it’s actually unflavored and used for cooking. Quest Nutrition Multi-Purpose Mix is an unflavored whey protein powder made specifically for cooking and baking savory food. It boasts 24 grams of protein per scoop. Use it to give any  recipe  a protein boost (without tasting it).

What Is The Best HIIT Workout?

When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training." (Source:

10 upper-body moves that build your core

By placing a barbell in a landmine, the bar becomes a lever and moves in an arc. This is a great alternative for people with shoulder issues because they don't have to press directly overhead. Also, by getting on just one knee, you’ll spike your core activation because of the instability challenge. If you don’t have a landmine, just stick one end of a barbell into a steady corner.

Want abs like these? Here's how to eat to get them

When doing that calculation, use the weight you think you would look good at, especially if you're 20 or more pounds too heavy. For example, if an optimal weight for you would be 170 pounds, multiply that number by 0.8 grams: Your daily protein requirement turns out to be 136 grams, which translates to 27 grams of protein per meal (at five meals per day). That's about four slices of turkey breast deli meat or one small can of water-packed tuna.

Build Boulder Shoulders with the Ahrens Press

Ahrens had no choice but to press the dumbbells in this style because he used special loadable dumbbells that were very long; in other words, it was impossible to press them straight because they would hit each other with the massive poundages he routinely threw overhead. Because of the lateral pressing motion, this exercise forces the medial delts or “caps” to work harder.

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Pimp your muscle-building plan with these man-sized movements for beastly size:

How to build muscle: The basic guide for beginners

For most men, you won’t need much more—300 to 500 calories per day and you’re looking at roughly a pound gain per week. Of course, there are mitigating factors: If you’re overweight, you’re better off at a calorie deficit (meaning you might eat the same number of calories but you’re working out more, or you may also reduce what you eat) until you lean out. However, “if you’re in too much of a caloric deficit, your body will not have the nutrients it needs to recover from the training, re-build the muscles, and support muscle growth,” says Adam. On the other hand, if you have trouble putting on mass, you will need to boost those calories, but only to the point where you gain muscle, not fat. In either case, it can be a process of trial and error; seeing a sports nutritionist might be worthwhile if you’re serious about hypertrophy.

6 Perfect Post-Workout Meals

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

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Want To Keep Your Gains? Stay Hydrated!

10 sled exercises that train your entire body

Krajewski's provided 10 super-effective moves, plus a workout finisher, and a full sled workout to implement into your regimen as you see fit. Make sure long straps are connected to your sled in order to get the most out of the exercises that require them.

1 Food, 5 Ways to Eat Cauliflower

Rice florets of 1 head of cauliflower in two batches, by roughly chopping and adding to a food processor. Warm 2 tbsp coconut oil in a large skillet over medium heat. Add 2 boneless, skinless, thinly sliced chicken breasts, 1 red bell pepper, and 1 chopped onion. Cook 4 to 5 minutes, stirring occasionally until vegetables soften and chicken browns,  then transfer to plate. Add 1 tbsp oil to skillet over medium heat. Toss in cauliflower and cook 4 minutes, stirring occasionally until cauliflower begins to soften. Add orange zest and juice from 1 orange, 3 tbsp soy sauce, and 1 tbsp honey. Toss well and top with chicken-pepper mixture. Serve immediately.

46 Official Muscular Development Magazine

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Training for Combat

This is particularly true of elite soldiers , who are called upon for up-close-and-personal clashes with the enemy on a regular basis. On any particular mission, they could be called upon to nimbly ascend a set of stairs in full gear, sprint for cover or detain a larger, stronger combatant. As with weapons training and hand-to-hand defense, fitness is a vital part of a special forces soldier’s ability to perform effectively in combat. A former helicopter pilot and physical training instructor for the British Army, Steve Perrins, who now heads government and defense accounts for Cybex ( ), shares some of his 23 years of experience working with and training elite soldiers.

Pre-Workout Nutrition

What you need to know for a great workout.

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.

MuscleTech MuscleTech Performance Series Nitro Tech 100% Whey Gold at - Best Prices on Nitro Tech 100% Whey Gold!

MuscleTech® researchers reviewed numerous clinical trials on whey peptides, and the science shows that whey peptides can promote rapid recovery from exercise and even support an insulinogenic response for improved nutrient delivery. This means you are getting an ultra-pure, rapidly absorbed and quickly digested protein that allows you to recover faster, build more lean muscle mass and get better results from your training sessions! What’s more, whey peptides have one of the highest biological values (BV) of any protein source, a value given to protein sources to measure how well they are absorbed and used by the body.

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