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Industry Update - Shawn Ray Unleashed Ep 28

From the Dallas Europa and Wings of Strength to Flex Wheeler and the Olympia, Shawn Ray covers all this and more in an industry update -- along with his unleashed opinion of the Rich Piana rant. Watch and let us know what you think on the MD forum.

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VIDEO: The 3-Move Muscle-Maker Workout

Yep, three moves. And the play is simple. Hit the gym focused and prepared to train aggressively. Load the bars heavy and feel each and every rep. Hit the showers and pound a shake.

Today's Workout

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The Ultimate Guide to the Renegade Row | T Nation

The renegade row is a compound, high performance exercise that attacks a weak core, improves performance, and stimulates muscle growth. It also helps you prevent injury and build a rock-solid physique from head to toe. Here's how:

The 30 best leg exercises of all time

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back up, continuing to push your knees out.

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5 Ways to Improve Your Training Right Now | T Nation

There are rare exceptions, but the point is, if you want to be great you're going to have to force the issue. If your best set of 5 on the deadlift is 445, you're not going to be any bigger or stronger until you bump that up to 450x5. Oh, that's hard? Exactly. That's why there aren't a lot of freakishly lean, muscular, and strong people.

7 muscle-building exercises you can do at your desk

Whether you do this routine at work, while traveling, or at home, the benefits of isometrics (holding at a certain position with minimal movement) include a strong upper body, core, and improved posture. "By doing isometrics you get stronger about 20 degrees above the position you hold the exercise and 20 degrees below, that so you're getting a good range of strength development," says Joe Stankowski, C.P.T. "By reinforcing posture while seated, it makes it easier to move well while training."

The 4 Dumbest Things Beginners Do | T Nation

Being a beginner is great because it's one of the few times in your lifting life where you can lose fat and gain muscle and strength all at the same time. You don't even have to do things very efficiently either. You could even be one of those idiots that does shoulder presses using the leg press machine and still make some gains.

Tip: Get Better at Squatting With This Drill | T Nation

Got an ugly squat? Then you need to get better at squatting lighter loads. Learn to control your squat. "Butt wink" (posterior pelvic tilt) arises because most people are flat-out unstable and aren't used to squatting to depth. They lack ample stability and motor control within that range of motion.

Tip: You Don't Have to Bench | T Nation

Unfortunately, it took more than twenty-five years of training before I realized that it just isn't worth it for me to bench. Every time I'd go back to heavy benching, it was a matter of time before a shoulder problem would rear its ugly head. Of course, I stubbornly kept going back to it. Cuz, you know, I "had" to bench. It got to the point that I was basically unable to do any kind of pressing movement, and scratching my own head was painful.

Tip: The Super Lunge | T Nation

Perform this just as you would a regular reverse lunge, but instead of starting on the ground, begin by standing on a short box or other elevated surface. This requires your back leg to step to a lower plane of height as you lunge, and you'll get extra range of motion.

Tip: Full Body Fridays | T Nation

The classic push/pull training program is a classic because, well, it works. As a reminder, this split involves training your "pushing" muscles on one day and your "pulling" muscles on another. It's a great way to increase training frequency for size and strength gains. Here's what it usually looks like:

10 Foods That Will Keep You Hydrated

Dehydration can lead to a whole host of problems, from chronic fatigue to decreased sports performance, and failure to be properly hydrated is a subtle yet powerful, easily preventable problem. To figure out your hydration level, weigh yourself before and after your workout and figure out how much “sweat weight” you lost by exercising. Prior to your next workout, be sure to drink that amount of water, adding in these 10 hydrating foods as extra fuel.

The 4 Dumbest Things Beginners Do | T Nation

Being a beginner is great because it's one of the few times in your lifting life where you can lose fat and gain muscle and strength all at the same time. You don't even have to do things very efficiently either. You could even be one of those idiots that does shoulder presses using the leg press machine and still make some gains.

Instagram post by Zach Even - Esh • Jun 24, 2017 at 1:23am UTC

Tip: Close Your Eyes During Some Exercises | T Nation

The mind-muscle connection (MMC) isn't just a mythical beast that gets talked about in bodybuilding circles. It's a real life neuromuscular phenomenon that many veteran lifters have learned to tap into. But here's the limiting factor of the MMC: you must know the muscle you're trying to contract actually exists before you can reap the benefits.

Tip: Do You Have Social Jet Lag? | T Nation

Almost everyone falls into this habit, and science says it can ruin your heart health. Here's what you need to know.

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15 Muscle-Fueling Foods

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat smart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

7 Reasons Your Legs are Still Skinny

“I’d consider strong legs the ability to squat two times your bodyweight and deadlift two-and-a-half times your bodyweight,” Clayton says. “If you can squat and deadlift that and your legs are still skinny, it’s probably just lousy genetics. But I don’t see too many people who can do those percentages of squats and deads with skinny legs.”

Top 10 Squat Mistakes

If you squat in a power rack, always use the safety bars. Set them to a height just below where the barbell would be when you reach the bottom of your squat. (If you set them too high, you’ll slam your barbell on the safety bars with every rep.) That way, when you get too fatigued, you can set the bar on the safety bars and exit from underneath.

Instagram post by Shawn Ray • Jun 23, 2017 at 12:54pm UTC

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Life was meant to be lived, not read. Cars were meant to be driven, not parked. The harbor is safe, but a ship was meant to sail. Don't let articles and books convince you that you understand it all.

Tip: How to Train for Brain Gains | T Nation

Can you build muscle as well as brain power? Yep. Here's the type of training that has the most neuroprotective effects.

Instagram post by Zach Even - Esh • Jun 21, 2017 at 1:01pm UTC

27 4 Things You Don't Know About TRT | T Nation

The TRT patient's medication happens to improve lean body mass, increase libido, and have other side effects we generally consider to be positive. That's okay. People with hypothyroidism taking levothyroxine often see weight loss when their thyroid function is brought back into working order. And people on asthma meds are often able to increase their training intensity because they don't have to worry about, you know, dying during exercise. Nobody's attacking them for "cheating" because those are a simple result of the meds necessary to treat their conditions.

Strength Training for MMA | JOE KNOWS #11

Strength Training for MMA | JOE KNOWS #11

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See how he stacks up. Vikings DT dwarfed by 'Game of Thrones' strongman Hafþór Júlíus Björnsson:

Dave Tate: Looking Back On Nearly 20 Years, Some Things Never Change

Dave Tate founded elitefts in 1998 with the vision of creating a mecca of shared information and knowledge. A place where general fitness enthusiasts, coaches, trainers, and athletes from all disciplines could thrive off of each other’s shared experiences and success. A place where anyone who placed training, in any capacity, as a top priority in their life could learn. With the exponential growth of the fitness industry over the past 20 years, paralleled with the growth of elitefts, the roots of elitefts still hold strong — a foundational trunk of knowledge sprouting enough branches to accommodate nearly every training discipline imaginable.

The 4-week Quick-Switch Conditioning Plan

The first month, you’ll focus on building mass for weeks one and two. On your “mass” exercises, you’ll want to start with your heaviest weight for the exercise on your first set. This is a "reverse pyramid"—you’ll start heavy and drop weight as the reps increase. Then, you'll increase your weight as your reps go back down. This will maximize your energy during these workouts to ensure you push heavy weight before you’re fatigued. Track the weight you use for each exercise, and aim to increase that amount between 2–5% each week.

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.

Now That You Have Been Told, Stop Doing This Sh*T in the Gym

Back to the walk out. The way the racks are made today, you only have to take two very tiny steps, so anybody that's taking anything more than that isn't utilizing the equipment that they have. This isn't the '70s and the '80s where you had to walk back three or four steps just to be able to clear the racks. The racks are clear as soon as you stand up. This is why you see the uprights angled in. If they were not, you would have to start your walkout with your feet closer and walk back two steps before stepping out. They are angled in so you can start closer to your stance and not have the plates hit the uprights when you step out. You barely have to step back so take advantage of it. The fewer steps you take, the tighter you can get before coming out of the rack, and the more set you will be. This also makes it easier to get the bar back into the rack. If you watch many top raw world records you will see many just lean the bar back into the rack or just take one tiny step. These racks were implemented to help you - use them for what they were designed for. It's also safer for you!

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2017 NPC Shawn Ray's Hawaiian Classic Hosting Sponsor, "Sexy Strong" in Honolulu, Hawaii on Nov 4th at The Modern Honolulu! Come stop by

Tip: Pre-Workout Crocodile Breathing | T Nation

But it's a challenge. Why? Because most people actually breath wrong. The most effective corrective exercise for breathing is called "crocodile breath," as originated by Gray Cook. Using the ground as a tactile cue from the face down position, this strategy is a game-changer that'll help you "feel" what it is to properly expand the belly through 360-degrees. This is ideal because it helps you keep secondary respiratory muscles out of the process.

Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

FLEX on Twitter

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5 oral sex misconceptions women hate

Correction: Test Techniques Lots of women are people pleasers, but for the most part, they want you to think you’re doing a fantastic job even if they’re hating every second of it. “Make it abundantly clear you aren’t going to be offended, and need and want direction from her,” Cox advises. “While you’re getting to know what turns her on, try something for a bit, then pull back and ask if she likes it.” If you feel like a child looking for praise for a job well done, and she’s irritated by your constant stop and go, then try out different tongue movements while making eye contact with her and have her nod or verbally say ‘yes’ or ‘no.’ “Though it’s even better if she's more specific, like ‘That was great but do it a lot gentler,’ or ‘Switch between the last one and this one,’” Cox says.

15 ways to improve your workout motivation

S.M.A.R.T, that is. Good goals are s pecific, m easurable, a ttainable, r ealistic, and t ime-bound. In other words, if so far your only intention in hitting the gym X times a week is so you don’t die young or get fat, well, perhaps you need something a little more targeted. Maybe you want to focus on your aerobic health and see if you can train so your resting heart rate drops a few beats per minute, or you want to get more serious about your fat loss endeavors to go down a notch on your belt. Now pick a (realistic) deadline, build a plan, and get to it.

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Jason Momoa takes you to the weirdest gym in the world. 11 reasons why the @badbatchfilm may be the hit of summer:


Westside Method – Overloading Partials?

This will not be a pissing contest. Not a place to be an asshole. No one on this site trains at Westside so don't fucking lie about it. I am starting this because I have a pretty good understanding of the system, have been using it with success for the last couple years, and want to help spread the knowledge I have learned to others who want to give it a shot. I truely believe a deeper understanding of the Wesitside Method is key to the program working for the lifter. Feel free to contribute con…

2017 Summer Shred: Workout Program

This program dispels the notion that lifting  heavy is exclusively for strength gains. And while chasing one-rep maxes won’t pave the way to massive muscles, heavy lifting is important for two reasons: First, a stronger muscle can handle more reps and more weight. And since your muscles need a new challenge to adapt to grow—like more reps lifted or heavier weight on the bar—the ability to lift heavier weight for more reps will translate to more inches on your muscles over time. Second, hoisting serious poundage with compound movements like the deadlift, squat, and bench press triggers a greater release of testosterone, a key hormone that’s responsible for the growth and recovery of your muscles. The cluster sets we programmed will allow you to lift weight close to your one-rep max—and for more reps than you would normally be able to accomplish. How? By breaking up the sets into subsets (more on cluster sets below). The effect is a greater accumulation of volume and a bigger release of testosterone, which will prime your body to more efficiently build muscle and oxidize—nerd speak for burn—fat.

The hill sprint workout to drop fat and build muscular legs

Your options: Study YouTube videos of Olympic legend Usain Bolt, pony up for a running coach, or get off your ass and find a hill. “Hill sprints limit overstriding, which can protect those easily pulled hamstrings,” Hunt says. “Running on an incline also forces an aggressive arm and shoulder drive, which translates to better sprinting mechanics when you sprint on flat surfaces.

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The Best Morning Muscle Shake

Your mother may have said, “Breakfast is the most important meal of the day.” If you’re a bodybuilder, that advice is pretty close but not exactly right. When it comes to gaining muscle mass, the most critical “meal” is actually the supplement stack you down within seconds of waking. That’s because you don’t want to lose precious minutes preparing eggs or oatmeal, much less the time it takes to digest those whole foods. By then, because of the fast you endured while sleeping, you’ve already lost lean tissue to catabolism. Instead, you need nutrition that can quickly get in your stomach and to your muscles. You also want to take advantage of your naturally high testosterone levels in the morning by supplementing with something that can help put that T to work, driving more gains. Using this morning muscle stack as soon as you wake up will help you accomplish all that, without a lick of cooking. Build the ultimate morning shake by combining the following ingredients.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

Tip: How to Train for Brain Gains | T Nation

Can you build muscle as well as brain power? Yep. Here's the type of training that has the most neuroprotective effects.

Top 10 sexiest photos of Jennifer Lopez

The wildly successful actress, singer, fashion designer, and producer has never looked better—and we've got the jaw-dropping pics to prove it.

Videos | T Nation

The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day.

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