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1 Shawn Ray

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2
Honest Advice About Steroids | T Nation

Few people have what it takes to be a pro. If you use low doses you'll know right away if you've got it or not. If you need one gram of steroids to barely look better than the average gym rat, I've got news for you: you will never be a pro. And probably not even a national level competitor. Taking bigger and bigger doses will likely only give you more side effects while making you look only marginally better. Weigh the pros and cons and be objective with yourself.

3
Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

4
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:

5
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.

6
Tip: Dope Your Performance With Leaves | T Nation

You don't have to eat these same foods if you want to increase performance before a particular event like a race or some other endurance contest. Just make yourself a big, honkin' daily salad, starting about a week out before the event. Make sure to use ingredients like arugula, spinach, walnuts, and maybe cranberries. You might also have a banana at a later point in the day.

7
Today's Workout

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8
Tip: This Ingredient Boosts T in Men and Women | T Nation

While forskolin has been shown to elevate testosterone in men, it doesn't have the same effect in women. Instead, it works to reduce female belly fat. Similarly, while some studies of Tribulus Terrestris have shown it to increase testosterone production in men, it only stimulates androgen receptors in women's brains, thus helping them respond better to their natural levels of circulating hormones.

9
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:

10
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.

11
Tip: This Ingredient Boosts T in Men and Women | T Nation

While forskolin has been shown to elevate testosterone in men, it doesn't have the same effect in women. Instead, it works to reduce female belly fat. Similarly, while some studies of Tribulus Terrestris have shown it to increase testosterone production in men, it only stimulates androgen receptors in women's brains, thus helping them respond better to their natural levels of circulating hormones.

12
The 25 Best Butts on the Internet

These girls make every day glute day with their super sexy and insanely sculpted figures. From IFBB Bikini Pros, insta-famous online fitness coaches, fitness models, and up-and-comers, these 25 women (in no particular order) make the female body look like something out of a fantasy world. You can look like them with the right attitude, countless squats, heavy weights, and a solid diet. Find out why we follow these babes and you should, too.

13
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.

14
Tip: The 4 Keys to Bigger Triceps | T Nation

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

15
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.

16
Tip: Drink This To Prevent Sun Damage | T Nation

Maybe you think you're protected from the sun because you slop on some sunscreen before you hit the beach. Nice try, but about 75% of beach goers who use sunscreen get burned anyhow. Either they put it on sloppily, don't use enough, or fail to heed the instructions to apply it 30 minutes beforehand. Most of the time, people at the beach are just seared ahi, waiting to be doused in wasabi and soy.

17
Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

18
Tip: The Most Challenging Core Exercise | T Nation

Abs. Chest. Shoulders. Lats. This tough exercise hits them all. Can you do it?

19
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.

20
Bollywood Star, Aamir Khan Goes From Fat to Fit

When it comes to their movie characters, actors take their roles very seriously. And if that means having to pack on some extra LBs to play the part of a superhero , then so be it. Of course, there's always a need to shed a few extra pounds as well, as was the case of Aamir Khan for his latest role in the highly anticipated  biographical drama,  Dangal.

21
6 Things You Should Do After Every Workout

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”

22
https://marketing.bodybuilding.com/marketing/campaign/LetPREDomRing?mcid=SM_TWIT_DEALS

Create your own favorite pre-workout combo with single-ingredient products. Many athletes add them to BCAAs for refreshing flavor and to kick-start workout recovery. N.O. boosters like L-Arginine, agmatine, and agmatine sulfate delay fatigue by helping your body increase nutrient- and oxygen-rich blood flow to working muscles. They’re great paired with with a stimulant like caffeine for energy, endurance, and focus. Beta-Alanine improves boosts muscular energy and is great for high-intensity or explosive movements.*

23
30 essential muscle-building shoulder exercises for men

Challenge your upper half with these moves for optimal strength and size.

24
10 ways to lose your gut, according to science

Add all of that to the simple fact that guts just aren’t sexy and, yeah, you have plenty of reason to get rid of yours for good. Luckily, all of these science-approved tips don’t just fight fat—they fight belly fat.

25
8 Reasons You're Not Getting Ripped

Obviously filling up on fruits and veggies is better for you than feasting on Skittles and Funyons. But no food is “free.” Meaning, portions must be in concert with the amount of calories your body requires to yield a desired result, like losing weight or packing on muscle. That said, whether it’s junk food or health food, if consuming it edges you to the point where you’re taking in more calories than you’re burning, those excess calories will be stored as fat.

26
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.

27
10 ways to build strength without the size

A common protocol for building size and strength is 5x5; that is, five sets of five reps. But if you want to focus on strength over size, try doing just two or three sets. Lowering the volume and focusing on moving the weight quickly will have a better training effect for improving strength and explosive power rather than the size of muscle. You should also experiment with logging fewer training sessions per week, which will give your central nervous system more time to recover between strength-focused training sessions.

28
Bodybuilding_stars 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

29
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.

30
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

31
Sagittarius Horoscope for Sunday, June 11, 2017

Sunday, June 11, 2017 - You are a sight to behold when your thoughts carry you into lofty philosophical realms. It's easy to justify nearly anything you want now because there are no logical arguments to counter your bombastic style. However, you could become a victim of your own circumstances as your flamboyance backfires on you. It's hard for others to fathom how quickly you can become so self-critical. Wide swings of emotion are likely today, yet you can ameliorate the intensity by striving for moderation on both ends of the spectrum. Balance is your friend.

32
Tip: The One Exercise You Need to Do More Often | T Nation

So how do we get in that much "pull" volume? Add movements like the banded face pull into your normal programming in superset fashion. Between sets of pressing or direct shoulder work, simply add in 5-15 reps of banded face pulls in a post-fatigue type setup in order to maximize the trainability of the upper back (working into those ratios) while not adding any more joint or CNS stress into the equation.

33
Muscle & Fitness 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

34
Strategic Arm Training For Massive Gains

Think your "bad genes" are to blame for limited biceps growth? Forget about genetics, and focus on custom arm exercises that build thick biceps and mountainous peaks.

35
Instagram post by Shawn Ray • Jun 25, 2017 at 6:04pm UTC

36 Shawn Ray

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37
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.

38 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.

39
Men's Fitness on Twitter

See how he stacks up. Vikings DT dwarfed by 'Game of Thrones' strongman Hafþór Júlíus Björnsson: http://ow.ly/oxG030cPYFQ  pic.twitter.com/i8AU48e53J

40
The 15 most stylish aviator sunglasses of 2017

One style that can be an easy grab for just about anyone is aviator sunglasses, also referred to as pilot style sunglasses. The aviator comes in myriad iterations, but thanks to their classic rounded lens shape, there’s a pair out there for you regardless of your taste or budget.

41
5 Ways an Unhealthy Diet Can Ruin Your Sex Life

Maybe it’s not your sexual desire that’s the problem, but you’re bedroom performance could still leave much to be desired. You may not know this, but, in addition to low testosterone levels and inflammation, poor circulation is a key contributor to erectile dysfunction. And if you do suffer from frequent or even occasional problems in this department, you’ll be happy to know that around 70 percent of impotence or ED cases can be resolved by making healthy lifestyle changes.

42
The 17 most beautiful women at the 2017 BET Awards

Singers, actresses, and athletes came together to celebrate the top achievements of the year. Here, we take note of the talented females who turned heads.

43
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.

44
Looking to Get Into Powerlifting

I assumed that he got weaker at first because it took a while to figure out how to make the system work for him, but I suppose Louie might have just beaten him into the ground as well. I have no doubt that you can make Westside/Conjugate work for raw lifting, just look at Mike Hedlesky, but it's not totally straightforward and not necessarily better than other options that also work. It mostly comes down to what sort of training appeals to you.

45
Scientists may have found the root cause of going gray and balding

Next up: Studies on humans to see if the pigmentation and baldness genes show up in people as they get older and their hair thins and gets gray. In the meantime, if you’re going gray, we say: embrace it. More and more dudes are rocking salt-and-pepper beards and hair, and looking good while doing it. If you’re going bald, there’s only one option once it gets too far along—shave it. (Hey: It works for The Rock.)

46
10 foods that keep you full till 5 P.M.

As soon as hunger strikes your productivity dips. This is where Keren Gilbert, M.S., R.D., founder and president of Decision Nutrition, comes in. She’s identified 10 hydrophilic (that's a fancy way of saying “water-loving”) foods to keep you full well through 5 p.m.

47
EVLUTION NUTRITION VitaMode at Bodybuilding.com - Best Prices on VitaMode!

I ordered these as it was a part of a buy one get one free and I have continued to take them ever since, I usually take them with a bottle of water first thing when I wake up. Has a lot of important nutrients in the pill for any deficiencies one may have. Will continue to take these.

48
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

49
6 training tips and techniques pro athletes use to stay fit forever

Now for the tricky part.
 To stay at the top of their games, aging athletes need to “train hard and train often,” as Hirofumi Tanaka, associate professor, Department of Kinesiology and Health Education at the University of Texas, says. But they also need to be very careful about overtraining. For every player who lazed his way out of pro sports by taking it too easy as an older athlete, there’s another who was such a beast in training that one day his aging body yelled, “Basta!” Ever wonder what caused Tiger Woods’ catastrophic downfall? His former swing coach has speculated that it was the golfer’s love of powerlifting and urban warfare–inspired training methods that led to his cascading series of injuries.

50 Elitefts

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51 9 Ways to Cut Water Weight and Reveal Your Abs
52 5 Worst Things for Building Bigger Calves
53 Your Guide to Intra-Workout Carbohydrates
54 Top 5 Muscle-Building Exercises for the Back
55 Kylie Jenner Sports Sexy Bikinis On Vacation
56 Wanna Be Powerlifter
57 Dexter Jackson: Armed and Still Dangerous
58 Model Chantel Jeffries Flaunts Her Voluptuous Curves in Miami
59 Arnold Schwarzenegger's Double-Split Workout
60 7 Reasons Why it's OK if You Have a Small Penis
61 Cor-Performance Whey by Cellucor at Bodybuilding.com - Best Prices on Cor-Performance Whey!
62 10 incredibly awkward exercises that build tons of muscle
63 7 Easy Ways to Beat Bloat
64 7 Reasons Your Legs are Still Skinny
65 The 6 Best Breakfast Recipes for Athletes
66 Men's Fitness on Twitter
67 10 Worst Bench Press Mistakes
68 The 15 Best Fit Butts on the Internet
69 Back Workout Training Tips & Routines - Basic Training
70 10 Metabolism-Boosting Tips
71 Weider Principle #26: Iso-Tension
72 Will I Ever Clean, Jerk and Snatch?
73 ‘The Bad Batch’: 11 reasons why Jason Momoa’s movie could be the surprise hit of summer
74 6 Exercises for Boulder Shoulders
75 15 Foods That Are Healthier Than You Think
76 Six Meals a Day
77 The 10 most extreme big-wave surfing destinations
78 Tip: Get Better at Squatting With This Drill | T Nation
79 Here's what happens when you become obsessed with weightlifting
80 Get 6-Pack Abs in 6 Simple Moves
81 Changing Leviathan (Anchor) Programming, Front Squats as Main Lift
82 Elitefts
83 'Merican Muscle Tee by Bodybuilding.com Clothing Core Series at Bodybuilding.com - Best Prices on 'Merican Muscle Tee!
84 The 45-Minute Workout
85 6 Myths About Fat Loss
86 15 of Cara Delevingne's Most Amazing Looks
87 4 tips for mind-blowing quickies
88 Top 10 sexiest photos of Jennifer Lopez
89 5 Ways to Improve Your Training Right Now | T Nation
90 Transformation Tuesday: The super-strong to super-lean workout plan
91 https://marketing.bodybuilding.com/marketing/campaign/B-EliteBundles?mcid=SM_Twit_Deals
92 How to build muscle and strength without lifting weights
93 Build Boulder Shoulders with the Ahrens Press
94 Bodybuilder's Guide to BCAAs
95 15 ways to improve your workout motivation
96 15 Muscle-Fueling Foods
97 Men's Fitness on Twitter