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Learn 2 Lift + Underground Strength Coach Cert • Zach Even-Esh

Two of The Best in the Business Combine to Drop REAL Knowledge Whether it's the pro leagues, Division I, or the Olympics - if you want to know what it takes for an athlete to get to the top, don't miss this one. The Barbell. Kettlebells. Dumbbells. Programming. Odd Objects. The Art of Coaching. Business …

Get Thicker And Wider: The Hardcore Chest-And-Back Workout

When these two Animals hit the gym, they wear knee sleeves for elbow sleeves. To build that kind of upper-body mass, all you need is big volume, a big appetite, and a serious tolerance for pain.

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1
Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS pic.twitter.com/bM2xmK2UJZ

2
The Best Arm Workout with A Suspension Trainer

Tired of working out on the same machines over and over again? The suspension trainer has your back (or in this case your arms!). Try this workout as a change of pace to shake up our routine and get your arms growing again.

3
Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS pic.twitter.com/bM2xmK2UJZ

4
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.

5
The Top 3 Mobility Exercises for Lifters | T Nation

The problem? They're often functionally shortened and weakened as a result of our chronic daily positions and not experiencing mobility through a full range of motion. Luckily the lateral lunge will help you learn how to use the adductors through extended ranges of motion to stabilize the hips, pelvis, and lumbar spine as a unit. Once you master the lateral lunge with pristine stability and unlocked mobility, add the rotational component through the thoracic cage and shoulders.

6
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:

7
Tip: One Exercise for Triceps and Abs | T Nation

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

8
Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS pic.twitter.com/bM2xmK2UJZ

9
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

10
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

11
Carbon by Layne Norton Prep at Bodybuilding.com - Best Prices on Prep!

A great example of this is using Carnipure as the source of l-carnitine. Other forms of carnitine are very popular in supplements, but usually that is because they are less expensive to incorporate. L-Carnitine L-Tartrate found in carnipure however is the only form of carnitine demonstrated to support recovery, decrease muscle soreness, support performance, and increase androgen receptor density in muscle cells*. Is it more expensive than some other forms of Carnitine? Yes. Could we ‘get by’ on some of our claims using other forms of carnitine that were not used in clinical research? Absolutely. Would we feel good about it? Absolutely not. That’s why in every Carbon product you will only find the highest quality, clinically backed ingredients, so that you can be sure that you are getting the most effective, science based, products on the market*.

12
Zach Even - Esh on Twitter

Lots happening at http://UndergroundStrengthGym.com  Gotta go Beyond "Normal" because Greatness has NO boundaries pic.twitter.com/ydRf4n9Sre

13
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:

14
The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

15
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.

16
Get a Grip

“You can lift only as much as you can hold,” wrote Franco Columbu in his book Weight Training and Bodybuilding . For Columbu and hardcore trainers of his ilk, accessories like straps are a big no-no. For them, hand and wrist strength are as vital to a strength trainer’s overall makeup as leg or back strength. Assisting one’s grip is akin to having a spotter assist each rep of every set of bench presses. Besides, if elite powerlifters can pull a 1,000-pound barbell off a power rack with a double overhand grip and no straps, you can certainly build enough strength in your hands to get through a back workout without a pair.

17
Lower-Back-Attack Workout

The musculature of the lower back is made up of the erector spinea muscles, also called spinal erectors. These are the muscles that meet the origin of the lats to create the “Christmas tree” shape at the lower back when doing a rear lat spread. The spinal erectors are also part of your core muscle groups and are actively involved in many exercises as either primary movers and/or stabilizers. The most effective and safest movement to train the low back is the hyperextension. When doing so, it is important to stabilize and immobilize the hips to reduce the involvement of the hamstrings. I consider hyperextensions to be safer than other low-back movements such as deadlifts because the compression forces on the lumbar spine are greatly reduced while doing hyperextensions. Warming up the low back with hyperextensions is a good idea, but actual training of the low back should be done last in a workout when other exercises involving the low back have been completed.

18
The "Ultra Set" Method

When an athlete reaches a training slump, it’s tempting to go back to the workouts that enabled them to make the best gains early on, but they are forgetting that those methods worked so well largely because they were at a much lower level of conditioning. Consider that an absolute beginner could make progress doing just one set of eight exercises twice a week, but that volume of training is too low for an advanced athlete. In fact, such a workout may not be enough to even maintain one’s current level of muscle mass.

19
How to lose your gut in 10 days

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high-intensity interval training lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption.

20
The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

21
Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS pic.twitter.com/bM2xmK2UJZ

22
My Quest for a 315 Bench Press

  Rather, my focus has been on being healthy, not having a stroke, and letting all of the injuries I have accrued heal up. I also had a goal of being able to do things with my son. That was more important to me than anything else. For a while, I could do almost nothing with him. No tossing a ball around, no playing outside, only sitting around the house with ice all over me.

23
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

24
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

25
Chris Cornell - The Promise (Lyric Video)

“The Promise” is available now. All proceeds will be donated to The International Rescue Committee. iTunes: http://smarturl.it/iTunesThePromise Apple Music: http://smarturl.it/ThePromiseApple Spotify: http://smarturl.it/ThePromiseSpotify Follow Chris Cornell: http://instagram.com/ChrisCornellOffi... http://twitter.com/ChrisCornell http://facebook.com/ChrisCornell http://www.chriscornell.com The Promise Lyrics If I had nothing to my name But photographs of you Rescued from the flames That is all I would ever need As long as I can read What's written on your face The strength that shines Behind your eyes The hope and light That will never die And one promise you made one promise that always remains No matter the price A promise to survive Persevere and thrive As we've always done And you said "The poison in a kiss Is the lie upon the lips" Truer words were never shared When I feel Like lies are all I hear I pull my memories near The one thing they can't take And one promise you made one promise that always remains No matter the price A promise to survive Persevere and thrive As you’ve always done The books still open on the table The bells still ringing in the air The dreams still clinging to the pillow The songs still singing in a prayer Now my soul Is stretching through the roots To memories of you Back through time and space To carry home the faces and the names And these photographs of you Rescued from the flames And one promise you made one promise that always remains No matter the price A promise to survive Persevere and thrive And dare to rise once more A promise to survive Persevere and thrive And fill the world with life As we've always done http://vevo.

26
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

Let's get down to the business of big-time bicep growth. Here's what you really need to know when building your split, selecting exercises, and choosing weight. Do it right for results that speak for themselves!

27
15 Muscle-Building Finishers for Every Body Part

Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast.

28
10 exercises to develop the best pecs in the gym

"If you currently work out 3 days a week, you can hit your chest every workout," Perry says. "The goal," he adds, "is to hit your pecs just enough so you can recover in time for your next workout." The sweet spot is a total of 5 sets with a compound movement. (You can also consider adding a finisher after each workout such as a few sets of cable crossovers, pec deck, pushups, wide-grip dips, or racked kettlebell carries to failure—more on those in the slides that follow.) Perry suggests aiming for 5x12 reps of a compound chest move—like a bench press variation—first when you're adding them to a full-body routine (you may only get to five reps on the last set which is fine); if you're trying to build a bigger chest, you want to hit these muscles when you're fresh to see the fastest results and biggest impact.

29
15 best and worst wireless workout headphones of spring 2017

The quick and dirty: The Urbanears Stadion in-ear Bluetooth headphones give you the ease of going wireless in a unique-looking package. Soft, stretchy coils make up the "wire" connecting the two ear pieces. And while the Stadion may not be the most stylish earbuds around—at least in our opinion—they do solve the problem of having excess wire hitting your neck or having to clip anything in place. The control panel sits at the back of your neck, so switching songs or changing volume is a bit cumbersome, but because it's not at the front, it won't yank the earbuds out. And the buttons are largely defined so you can actually tell what you're pressing. You'll get seven hours of play time on a single charge. And if you like to work out at night, there are reflective details to keep you visible.

30
Superfood - Super Blend of 18 Berries, Fruits, and Vegetables* - Biotest

Biotest Superfood contains 18 incredibly potent, freeze-dried super extracts of WHOLE fruits and vegetables. You'd have to eat several pounds of expensive berries, fruits, and veggies per day to match one small serving of Superfood. And no amount of multivitamin tablets can beat Superfood's nutritional profile.*

31
Instagram post by Zach Even - Esh • Jun 2, 2017 at 12:18am UTC

32
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.

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
How much should I work out?

Whether you want to put on size, cut down and get lean, add strength, or just maintain, the amount of times per week that you train can be a direct correlate to your results. As a general baseline, if you’re looking for any sort of results, I’d strongly recommend that you don’t spend any less than three days per week in the weight room. You won’t be accomplishing anything by training less than this, and your weekly training volume will simply be too low, which won’t have lasting effects on strength, muscle volume, or caloric burn. But let’s get more specific.

35
The Best Full-Body Summer Workout Plan

You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can't finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don't train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.

36
Tip: 4 Extended Set Techniques for Size Gains | T Nation

Stopping a set short leaves potential growth on the table. You may have nothing left to give at that weight or with that exercise, but that doesn't mean your set has to be over. That's where extended sets come in. Just don't overdo it with these techniques. Using them on the last set of an exercise is enough.

37
The Top 3 Mobility Exercises for Lifters | T Nation

The problem? They're often functionally shortened and weakened as a result of our chronic daily positions and not experiencing mobility through a full range of motion. Luckily the lateral lunge will help you learn how to use the adductors through extended ranges of motion to stabilize the hips, pelvis, and lumbar spine as a unit. Once you master the lateral lunge with pristine stability and unlocked mobility, add the rotational component through the thoracic cage and shoulders.

38
Best Supplements to Enhance Muscle Pump

The study suggests that taking L-arginine alone before exercise has little effect on vasodilatation and its impact on nitric oxide. 3 Another compound to be cautious about is Arginine alpha-ketoglutarate (AAKG), which is a salt of the amino acid arginine and alpha-ketoglutaric acid. At present, there is no research published in peer-reviewed journals to support the assertion that an increase in nitric oxide levels promotes greater muscle protein synthesis or improves muscle strength. There is also no evidence that the arginine alpha-ketoglutarate in “nitric oxide” supplements has any effect on nitric oxide levels in muscles.

39
Training updated

Yesterday I was a pallbearer at one of my best friends funerals in Santa Barbara.  Needless to say it was tough and I felt a lot better getting in a fast paced workout ahead of time at the local 24 hour fitness, this was more about therapy than function. (each exercise I rested 20 seconds in between and did sets of 8 tip failure)

40
Muscle & Fitness on Twitter

Daniel Craig and Channing Tatum are the craziest criminals ever in new 'Logan Lucky' trailer. http://ow.ly/cjA130caG1r  pic.twitter.com/dWhK1qk544

41
Tip: Build Better Pecs With Metabolic Stress | T Nation

Slightly bend your arms and arc the weights down to your sides until you feel a stretch across your chest. (Don't bring the dumbbells to your ears because you'll place too much stress on the shoulder joints. Kettlebells allow more range of motion though.)

42
Build A Wider, Thicker Back

Start with a weight you’re capable of doing 8-10 reps with. For the first set do 5 reps. Rest 60 seconds and attempt 5 reps again. If you’re unable to complete 5 reps do 4; if you can’t do 4 reps do 3; if you can’t do 3 reps do 2; and if two reps is too much, do 1. Always stop one shy of failure but don’t exceed 5 repetitions.

43
Tip: Fight Colon Cancer With This Food | T Nation

Food is a lot like drugs. The right kind can add years to your life and add life to your years. The wrong kind can suck the life-force out of you faster than your succubus of an ex girlfriend. A new study shows us just how powerful good food can be.

44 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

45
The Biggest Lie in Fitness | T Nation

With a few notable exceptions, many of whom write for T Nation, elite bodybuilders or physique monsters are the last people in the world genetically average people should ask for advice. They're more likely to get useful information from someone who's walked a mile in their shoes; a person who's personally experienced and often overcome many of the disadvantages of being genetically average when it comes to lifting and fitness.

46 Kai Greene

To see more from Kai Greene on Facebook, log in or create an account.

47
Sagittarius Horoscope for Friday, June 2, 2017

Friday, June 2, 2017 - You know something big is coming up over the horizon and you can feel the excitement in your bones. But you don't want to be distracted from achieving your long-term goals while ambitious Saturn is still visiting your sign. Nevertheless, you're eager to break the bonds of responsibility that prevent you from making your move. It's a dance between impulsive and compulsive behavior now, with you vacillating between these two modalities. Forget about making a final decision today. Simply play the waiting game and keep in rhythm until the music stops.

48
Instagram post by Zach Even - Esh • Jun 2, 2017 at 10:14am UTC

49
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

50
Mr. Olympia 2001 Posedown - Fight for Space

You need a bigger stage when monsters are posing !!! OPTIMUM NUTRITON (ON) GOLD STANDARD WHEY ISOLATE - http://amzn.to/2pyrxhN ULTIMATE NUTRITION PROSTAR WHEY ISOLATE - http://fkrt.it/hwAiRTuuuN DONATION - https://www.paypal.me/StrongWorldFana... Do You Love Bodybuilding, Powerlifting, Strongmen or fitness related stuff ?? Are you a Strong World Fanatic ?? If yes then LIKE, SHARE AND SUBSCRIBE !!! Instagram - https://www.instagram.com/strongworld... Twitter - https://twitter.com/FanaticsFibo Facebook - https://www.facebook.com/fibofanatics/

51 5-4-3 Rear Delts 5.31.17
52 Muscle & Fitness on Twitter
53 Muscle & Fitness on Twitter
54 Jordan Pegues on Twitter
55 Shawn Ray
56 Do you need a sex agreement?
57 Shawn Ray
58 Men's Fitness Wire on Twitter
59 7 Reasons Your Guns Aren't Growing
60 Official Muscular Development Magazine
61 Candace Mixed Fitness With Everyday Tasks And Lost 30 Pounds!
62 Sophia Laryea Flaunts Sexy Physique at Bondi Beach
63 Tip: Do the One-Arm Bench Hybrid | T Nation
64 5 Rules for Building Bigger Triceps
65 ‘John Wick 3’ is on the horizon, and Keanu Reeves is ready
66 6 Insider Tips To Build Your Ultimate Biceps
67 ISO 9:2:2 by Performix at Bodybuilding.com - Best Prices on ISO 9:2:2!
68 Triceps Work With F*cked Elbows?
69 Kai Greene
70 T-Bar Rows
71 Tip: The Gymnastic Exercise You Need to Master | T Nation
72 Instagram post by Victor Martinez • Jun 4, 2017 at 2:28am UTC
73 Instagram post by Fouad 'Hoss' Abiad • Jun 3, 2017 at 6:56pm UTC
74 Instagram post by Zach Even - Esh • Jun 4, 2017 at 1:55am UTC
75 Muscle & Performance on Twitter
76 Shawn Ray
77 Elitefts
78 6 Ways To Make Your Chest Workout Harder
79 These 4 basic boxing moves will teach you to punch like a boxer
80 Prevent Training Injuries
81 My Personal Pet Peeves about the Current BBing/Fitness Scene
82 Stronger cognition requires mental training just as much as physical activity
83 Maximize Your "X Frame"
84 5 great thirst-quenching drinks for after a hard workout
85 FLEX-Approved Cheat Sheet
86 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
87 The ultimate functional strength workout program to prepare your body for everything
88 The 6 leanest cuts of meat
89 Fitness, Diet, Form: 6 Questions Answered
90 How To Have A Fit Vacation And Dessert, Too
91 How to 'belly breathe' for bigger lifts
92 Rob's 2017 Contest Prep Thread
93 Joel Lyons on Twitter
94 Mr. Olympia LLC on Twitter
95 30 ways to get absolutely shredded for summer
96 Diet 911: Male and Female Nutrition Differences