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The ‘Brooklyn Nine-Nine’ star is debuting a new mockumentary—and superstars like John Cena, Daveed Diggs, Dolph Lundgren, Kevin Bacon, and Mike Tyson are coming along for the ride.

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Successful Box Squat Cycles

Rather than just writing one cycle, I’ve decided to make an easy to follow quasi-article that contains all the different cycles for the squat that I’ve used with success. YES to chains and bands.

3 STRONG Life Success Tips & Why Successful People Are Considered "Crazy" • Zach Even-Esh

Since my youngest years, I can consistently recall how anyone achieving anything at a higher level than "normal" was called "crazy", as if achieving success and fighting the urge to fall in line with mediocrity was a bad thing. At The Underground Strength Gym, the athletes constantly tell me how their friends call them crazy …

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The 10 best back exercises for beginners

How to do it: " Set up the bench so your thighs are flat against the pads, but not so high that it hinders you from bending freely at the hips," Krajewski says. Flare your feet out a bit. When you're starting out, use just your bodyweight. And as you progress, hold a weight plate. "Tuck your chin throughout the entire movement and round your shoulders forward as you bend over as far down as you can go," he explains. Make sure you don't hyperextend your lower back as you raise yourself up. "Contract your glutes as you come up until your spine is in a nice neutral position," he recommends.

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Get your fat loss into high gear for summer with this 3-move workout from the @humanfitproject :

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The Best Muscle-Building Breakfast | T Nation

Breakfast eaters tend to stay in better dietary control throughout the day compared to breakfast skippers, who tend to get fatter over time. Studies back this up. This is partly due to the fact that skippers often overeat at night, and partly due to the sensitivity of muscle vs. fat tissue, which changes over the course of the day. In fact, even if daily calories are kept the same, breakfast eaters tend to lose more fat than breakfast skippers / late-night eaters.

Tip: The Top 3 Myths About Testosterone | T Nation

Don't expect it to be some kind of magical cure-all. You still have to do the work. But testosterone therapy isn't the psycho killer some have made it out to be. What it WILL do is help put you back in balance.

Tip: Do Steroids Make You Ignorant? | T Nation

Oh, I know, "He still has to work hard!" Sure, but let's not bullshit ourselves. Everyone has to work hard. But steroids and related drugs greatly accelerate progress (making motivation easy, almost as a side effect) and get you to a place you could never be without them. If drugs were only "10 percent of it" as many users like to say, then they wouldn't bother using them.


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Tip: Supplement Your Training With Band Work | T Nation

There are several ways you can vary these movements, such as simply changing band thickness or the positions in which you perform your band work. Things like banded pushdowns can be done with a single-arm variation, and banded pull-aparts can be done from a variety of positions: eye-level, behind the neck, etc.

The 10 People That Drive Gym Owners Crazy | T Nation

Now, to those who needed to do cardio, this must've been annoying. But, I didn't care. I cared so little, in fact, that I didn't bother warning him about the puddle of sweat HE was about to dip the back of his head in. He was getting ready to do some dumbbell presses on a bench and there was a giant sweat puddle left on it by the previous inconsiderate asshole. By this time, cardio sweat man had dried himself off, changed his shirt and was ready to crack off some big reps with a pair of 30s.

Tip: Combat Muscle Loss With This Fat | T Nation

The exact mechanisms for why this anabolic effect is taking place is unclear. Some research has indicated that in combination with an anabolic stimulus, the mTOR pathway's activation gets augmented. Other researchers link this muscle-building effect to the anti-inflammatory properties of omega-3s or increased amino acid utilization because of the enhanced insulin sensitivity.

7 Reasons Your Pecs are Flat

Almost as bad as bouncing the bar off the chest is the inane practice of performing half-reps on the bench press. You want massive pecs to be proud of? Then lower the bar to full stretch (which for most people will mean lightly touching the bar to the chest or to a point just slightly above) to excite every fiber, and then press the bar straight up to lockout, while consciously squeezing the pecs into a tight contraction.

Cheating on Back?

I wouldn't cheat on vertical pulls because of potential damage to the shoulders. However, I will start with my head under the bar and lean back slightly while pulling the bar towards the ground during pulldowns to engage the lats. This is NOT cheating even though there will inevitably be some momentum as a result of this.

Tip: Do the Opposite | T Nation

Is your incessant desire for a 500-pound bench press tied to any worthy context outside of just having a huge bench? If you're a competitive powerlifter, and powerlifting adds purpose to your life, your answer is yes. But for the rest of you, maybe not. Only you can answer this question, and it's probably worth some exploration.

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Tip: Fake Natties Are Unethical Losers | T Nation

And don't give me the "yeah but lots of people use steroids in the Olympics and they're banned" excuse. True. But that's probably not much better. There is no Natural Olympics or Non-Tested Olympics. So everybody who wants to compete ought to compete at the same place.

Tip: Get Your Head Out of Your Science-Butt | T Nation

Another thing to keep in mind while frowning over ingredients lists and palpating your torso for tumors is dosage. Chemicals are often measured in parts per million (PPM) or parts per billion (PPB). One part per billion is equivalent to one piece of lint from a gym sock floating around in your average 24-Hour Fitness center. Stuff that's truly dangerous in large amounts isn't going to be a problem when we're talking about PPM or PPB.

Tip: How to Stay Lean and Still Build Muscle | T Nation

Does lifting make women bulky? Many still seem to think so. But if you want to help them get in shape without scaring them off, here's the script you need to follow.

Tip: Master the Kettlebell Deadlift | T Nation

Any time we add velocity to a load, we're adding a progression. So to nail the swing we have to take a step back and move the load in a more controlled fashion. I'm not talking about pulling a max loaded barbell. For our purposes, the best place to start is deadlifting a single dumbbell or kettlebell from the floor.

The Best & Worst Times of Day to Work Out | T Nation

For the naysayers who've been strength training at 6AM on empty stomachs and feel great doing it, it's hard to argue against your routine. After all, you don't have any other frame of reference. But you may be holding yourself to a standard of potential that has a lower ceiling based on the handicaps you've unknowingly given yourself. If this applies to you, and if possible, try a week's worth of workouts at a different time and see how it feels.

7 Common Moves Where Form is Often Flawed

In my last article I highlighted several exercises where proper form and technique are crucial in order to prevent potentially serious injuries. In this piece I will again talk about form, but more so in relation to optimizing muscle targeting. I have chosen the seven exercises that I have seen “abused” by gym-goers most often in all my years of pumping iron. I feel this is an extremely important topic because so often people blame lack of results on poor genetics when it is actually the result of incorrect exercise performance.

Tip: Combat Muscle Loss With This Fat | T Nation

The exact mechanisms for why this anabolic effect is taking place is unclear. Some research has indicated that in combination with an anabolic stimulus, the mTOR pathway's activation gets augmented. Other researchers link this muscle-building effect to the anti-inflammatory properties of omega-3s or increased amino acid utilization because of the enhanced insulin sensitivity.

23 Shawn Ray

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The top 10 testosterone boosters of 2017

Sergeant Steel is the strongest testosterone booster on the market as it combines 16 effectively dosed ingredients that support testosterone increases and estrogen reduction. It’s not often that you come across a product that combines all of the top ingredients and provides you with their proper dosages. Users have been reporting strong increases in libido, strength, sense of well being, muscle hardness, and improved recovery. If you are looking for a no-holds barred test booster, look no further than Sergeant Steel. Real all the Reviews Here

Shoulder and Back Attack

Wilmore’s back training focuses mainly on movements for thickness, since he feels he has more than enough width at this point. “Early in my training, I did plenty of chins and wide-grip lat pulldowns,” Wilmore remembers. “I still do those movements, but they take second billing to free-weight rowing exercises. The more mass and thickness you have in your back, the deeper the separation and detail once you diet down. That adds a three-dimensional quality to it.”

Top 5 Natural Supplements for Better Sex

Ginseng , known as the natural Viagra, has a strong reputation for improving sex drive—and for good reason. As one of the most popular herbal medicines in the world, millions of people supplement with the root plant to treat a variety of health conditions from inflammation, to low immune function, to stubborn weight gain—and, of course, sexual dysfunction. A 2008 review of 28 clinical studies suggested that powered Korean red ginseng increased sexual arousal and treated erectile dysfunction in men. Additionally, research conducted by the Department of Physiology at the Southern Illinois University School of Medicine showed that ginseng can directly facilitate erections by relaxing erectile tissue and increasing blood flow.

5 tips for maximizing your lat exercises

5. Another great lat exercise is the bar row or dumbbell row, and this tip applies to both: Besides pulling your arms toward your sides, your lats also pull your arms down and back. A good way to visualize the movement: using both hands to close the trunk of your car. This definitely over-simplifies the motion, but it should give you a picture, and emphasize why you should not swing backward to complete even heavy reps .

15 cheap muscle-building foods besides chicken

If you’re trying to build muscle, you’ve surely been told that you should load up on chicken—and with good reason: Each serving of chicken breast has about 28 grams of protein. But it’s certainly not your only option if you’re trying to supplement all of the hard work you do at the gym by stocking your kitchen properly. We consulted with several experts to get their best suggestions for other foods that help you bulk up—without draining your wallet.

Operation Build A Bigger Deadlift!

It’s hard trying to keep up with the guys while training but somehow I always manage. Today’s training was nothing short of hard, extreme, exciting and different. In fact, I haven’t squatted for months and months and today, I decided to try some squats. To my surprise I didn’t forget how and I had no knee pain.

The Modern Honolulu - More than a place to stay

The Modern Honolulu is more than a place to stay. It's a Destination. It's an Experience

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.

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"You can't reach your goals if you don't try." - Kathy Seligman Saturday, November 4th at The Modern Honolulu Hotel in Honolulu, Hawaii!

10 Signs You're Bad in Bed and Don't Even Know It

The problem: You come home after thinking about sex all day and try to stick your penis in her right away. She, on the other hand, has not been thinking about sex. She’s been thinking about work, that squabble with her best friend, and what she’s making for dinner. She’s not warmed up, therefore she's not going to enjoy it. Fix it: “Foreplay, foreplay, foreplay—I can’t say it enough!” Morse says. You may be ready to go the second you get home, but you have to remember, sex is mostly mental for women. They have to be warmed up, physically and mentally. “Most women not only enjoy foreplay, but we need it in order to get aroused before actual intercourse,” Morse says. Foreplay can even start hours before you're through the door. Send her a text about how much you can’t wait to see her or how beautiful she looked this morning. Then when you get home kiss and caress her before you start taking her clothes off. Foreplay isn’t a suggestion; it’s a requirement for most women.

12 reasons why sex sucks lately

"I hear women and men of all ages bragging that they don’t use lube like it’s a badge of honor," O'Reilly says. But being “wet” isn’t a universal sign of arousal, she stresses. "A woman can get wet walking to the bus stop; and other times, she can be dry as a desert despite being riled into a sexual frenzy," O'Reilly explains. You don't have to use lube as a default each time you're fooling around or having sex; just don't think you're not good enough as a sexual partner to get her going on your own, unassisted. Look at lube as untapped potential. You can discover new positions, techniques, and options that simply aren’t doable without the slippery stuff, O'Reilly explains.

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.

8 Worst Things You Can Do to Build a Bigger Back

I recommend three basic angles of pull at every back workout in order to help engage all motor unit pools in the various back muscles: a vertical movement such as pull-downs or pull-ups, a horizontal movement such as seated cable or machine rows, and a bent-over movement such as BB or DB rows. Additionally, I urge you to use varied grips, such as wide, underhand and neutral/close to force the back musculature to engage somewhat differently. Those who train in one-dimension (as far as angles/grips) will fail to build the best back they are capable of.

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Squat Training - back under the bar

The bar sitting on my back didn't hurt, but was uncomfortable come set 4 with the 315. It started to feel raw like the skin was being rubbed off, but that'll change within a couple of weeks.

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Going 135 miles across Death Valley today. How an overweight prof ( @cndewall ) transformed into an ultramarathoner:

The 5 best diets for losing weight and burning fat

Cons: Eating this way perpetuates the outdated idea that dietary fat is the enemy of body fat. And it isn’t necessarily better than other diets: One study in the American Journal of Clinical Nutrition compared high-protein, normal protein, high-fat, and low-fat diets, and found no significant difference in fat loss among the groups at six months or two years (though all did result in some fat loss). What's more, while the low-fat group was supposed to keep its intake of the macro at 20%, actual intake was closer to 26-28%, suggesting that sticking to a strict low-fat diet is rather difficult and potentially unrealistic for most.

41 Kai Greene

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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!

8 amazing fat-burning intervals

By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles 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, or EPOC. The biggest way to use it to your advantage is to regularly work short, intense bouts of exercise into your workout regimen.

How to build muscle and burn fat at the same time

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats).  That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging—and effective.

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.

Tip: The Side Stretch You Should Be Doing | T Nation

The obliques are underrated. If they're tight, everything else can be affected. Your obliques are responsible for both good hip function and shoulder function. If they're not able to do their job correctly, you'll experience a loss of strength, loss of performance and, in some cases, nagging pains that soon become injuries.

9 ways to last longer in bed

Britton recommends you explore the “squeeze technique.” “There are three areas of the penis where squeezing or applying pressure can help a man sustain or maintain an erection.” For the first, make a tight ring with the index finger and thumb around the base of the shaft when it is erect, simulating a penile ring. It can help a man keep blood flow to the engorged penis. The second: Apply pressure on the underside of the head. “That’s a male hot spot, densely packed with nerves,” Britton says. And finally, pressing on the “perineum,” or the spot between the anus and the base of the testicles. “It will feel like the tip of the nose. If he presses with his finger, it will congest the flow of ejaculate and help quell the early release of the erection.”

Bionic Biceps

In Jackson, you have a bodybuilder whose physique has always been much more than the sum of its parts. Perhaps his abs are his calling card, but his biggest assets have always been unparalleled symmetry, conditioning, and seamless flow from one body part to the next. Bonac’s physique is cut from a similar mold, except that his legs are naturally bigger. This is to his benefit, obviously, but to someday reach Jackson’s level, Bonac believes he needs to emulate one of the Blade’s other key attributes: consistency.

15 Ways to Gain Lean Mass

Despite popular thinking, you can gain fat from one meal. Binging can ruin a lean physique. Binging is going off the deep end and eating everything with no end in sight. While these things happen, frequent binges can add 10 pounds to your physique in a few days. I have seen competitors gain 15 pounds in a weekend. Besides the physical downfall, binges also wreck havoc on your mental state. Post binge, you usually feel a huge sense of guilt; this guilt can lead to depression and more binging. This is why I like point number one. By following a flexible diet, you can fit in little treats here and there without causing you to binge or feel guilty.

Why CrossFit Girls Are Stronger Than You | T Nation

How many hours a week do you work out? For me, it's between 8-10 hours. That seems like a lot, but in my conversations with a number of CrossFit coaches and competitors, high-level CrossFit competitors train between 6-8 hours a day, at least when the CrossFit Games are coming up. That means they train about 4-5 times more than you do, and manage to recover from it as well.

51 10 Worst Bench Press Mistakes
52 The 10 Most Attractive Body Parts Ranked by Women
53 The Benefits of Creatine
54 Body Fat Raising Too High in Bulk Cycle
55 10 Pec-Inflating Tips For a Dominant Chest Day
56 Kai's 10 Big Back Principles
57 Need Advice for Breaking into Intermediate
58 The 20-30-40 Minute Workout
59 The 10 Greatest Bodybuilding Career Turnarounds of All Time
60 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
61 Rock Solid Arms
62 How Do People Stay Diet Motivated?
63 Top Secrets From the Pros
64 Max Out Your Testosterone Levels
65 Build Mass, Lose Fat, and Get Crazy Strong
66 How to add five pounds of muscle in a month
67 Ben Pakulski's Top 10 Training Techniques
68 13 reasons 'Rampage' could be Dwayne 'The Rock' Johnson's most badass action movie yet
69 The Big Biceps Workout
70 Muscle & Performance on Twitter
71 Change your attitude toward working out, and it can seem easier
73 16 Sex Positions to Try in 2016
74 Muscle & Performance on Twitter
75 Instagram post by 💣Bkbeast • Jul 10, 2017 at 12:18pm UTC
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77 Leg Depletion Workout
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80 Kai Greene on Twitter
81 FLEX on Twitter
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83 The Advanced Lifter's Peaking Cycle for Lower Body
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85 Shawn Ray
86 Instagram post by Zach Even - Esh • Jul 8, 2017 at 9:43pm UTC
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88 Shawn Ray