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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 …

28 Years of Lifting: Strength Training In Your 40s & Training As You Get Older • Zach Even-Esh

This is the article I dreaded ever having to write; "Training as you get older" or "Training in your 40s". Before I move forward, understand, these are my experiences. My experiences don't make anything universal or the end all, be all laws. Other guys my age might have a different training experience under their belt …

Buff Dudes And The 9-Week Journey For The Goblet Of Gains

Not every quest is about rescuing some princess. Some are about hunting the most precious of treasures: sweet, sweet muscle gains. Across nine weeks and nine video game levels, the one and only Buff Dudes will help you transform your body, crush your goals, and develop an arsenal of techniques to keep you growing for years!

Watch: Jean-Claude Van Damme, Thor Björnsson, and Mike Tyson battle in ‘Kickboxer: Retaliation’ trailer

The action movie superstar goes back to his kickboxing roots for this sequel—and he's facing off with two Goliath strongmen, too.

The Ronline Report Episode 29 - Shawn Ray

In episode 29 of the Ronline Report, Shawn Ray explains his role as a commentator/critic, why his critiques are meant to help, and how athletes need to listen instead of getting angry and defensive.

The Ronline Report Episode 29 - Shawn Ray

In episode 29 of the Ronline Report, Shawn Ray explains his role as a commentator/critic, why his critiques are meant to help, and how athletes need to listen instead of getting angry and defensive.

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Top News
1
The 6 Most Overrated Things in Fitness | T Nation

The one thing that lifters have over runners is that we have the ability to alter our training loads, methods, means, and frequencies more easily. Running is a single modality. So let's learn from runners and their commitment, but also be damn thankful that as lifers we have more wiggle room that'll allow us to be healthier, stronger and more resilient for the long haul. That is, if we're smart enough to use the tools in front of us.

2
The 10 best chest exercises for beginners

How to do it: Set a bench to a decline angle and take a dumbbell in each hand. If it's a steep decline angle, secure your shins under the pads of the bench. If your bench doesn't have pads, lessen the decline and keep your feet planted on the floor. Position your hands shoulder-width apart and start with your arms extended straight up with a pronated grip (palms out). "Squeeze your pecs and lower just one arm down under control, pausing briefly at the bottom position, then press up until the arm is extended again," King says. "Complete the desired reps on the same arm, making sure the other is completely locked out the entire time, and your pecs are engaged." Switch sides after all reps are done.

3
Today's Workout

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

4
The Survival Plan: 3 workouts to turn your body into an unbreakable machine

In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even your lungs. Day 2 you’ll use the sled, a device that’ll put your entire body on blast. Finally, Day 3 is arguably the most gut-wrenching: Front-racked hang cleans to walking lunges and trap-bar deadlifts with farmer walks will expose and strengthen any weak spots. To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days are all you need.

5
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While supplies last we’re offering an extra 10% off any purchase you make — even sale items. Plus, we’ll throw in a free 20 ounce SmartShake Lite shaker with every order. Really! Start saving now.

6
The Next Big Thing in Training & Nutrition | T Nation

The drawback is the fact that quality control can go out the window. Credentials aside, it's hard to gauge a trainer's abilities when you're working with them via correspondence and they can't really see everything you're doing. Plus, if the coach is managing dozens of clients at the same time, there's a chance you may not be working with that coach directly, or that your programming may not be individualized at all. In these cases, the quality of the program suffers and results may be suboptimal.

7
Tip: Is Stevia Making You Sick? | T Nation

First, eliminate all the foods (including stevia) in the Asterceae family for 2-4 weeks and see if you notice a difference. If you want to test to see which food you're most sensitive to, add them back in one by one for three days (some symptoms don't show up right away) and see if you have a reaction. Repeat this for as many foods as you want. Give yourself a three day break between foods to help distinguish one food from another.

8
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.

9
The Ultimate Grip Strength Test | T Nation

Once that baseline has been established, you're ready to try hanging from just one arm. If you can't meet that 60-second minimum, you'll need to do some remedial two-arm hangs before moving ahead to the one-arm version. Keep doing them until hanging for a minute is no longer difficult. This shouldn't take more than a few weeks of training for someone who's already in decent shape.

10
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.

11
Hidetada Yamagishi 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

12
Tip: A Better Way to Lunge | T Nation

While the forward lunge theoretically places more of an emphasis on the quads (due to the more vertical torso angle), this isn't necessarily a good thing when it comes to longevity. More quad emphasis usually leads to more external loading and more front-sided knee pain, especially with harsh changes of directions in and out of the bottom position.

13
Tip: What 2 Weeks Off Really Does to Your Body | T Nation

It's a common scenario: Your family guilts you into taking a two-week vacation to a place where hardcore gyms are sparse and you feel yourself shrinking and getting weaker by the day and the anxiety builds and builds until you finally snap and jump up and grab the marble schlong of Michelangelo's David and start doing one-arm pull-ups and inverted rows.

14 Official Muscular Development Magazine

To see more from Official Muscular Development Magazine on Facebook, log in or create an account.

15
Tip: Two Tricks for Perfect Squats | T Nation

Coaches use a lot of verbal cues to help people fix their squat form. A "cue" is something like "chest up!" or "spread the floor!" etc. Cues and demonstrations usually do the trick, but there are other options that work better for some people: tactile (touch) cues and something called "movement blocking."

16
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.

17
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.

18
Giant Gains with Giant Sets

For your goals, here’s a program of six giant sets arranged in a three-day split. I recommend you train three days in a row, take one or two days’ rest, and then repeat this sequence until you have performed all the workouts four or five times each. The tempo for every exercise except where noted is 4010 (4 seconds eccentric, no rest, 10 seconds concentric). The first day of the program focuses on arms, the second day on legs, and the third day on chest and back.

19
8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

20
shawn ray on Twitter

November 4th in Honolulu, Hawaii *Athletes Register Here: SRHawaiianClassic pic.twitter.com/Ta6mZe2JLl

21
Be The HAMMER, NOT the Nail | UNDERGROUND STRENGTH GYM

Be The HAMMER, NOT the Nail | UNDERGROUND STRENGTH GYM

22
Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

23
Tip: The Good and Bad of Bodybuilding | T Nation

I can only offer the "middle path" as an answer to this question, especially if the entry into competition would lead to further competitions. If there's a genuine calling to the sport and a seasoned guide who can keep the focus on the positivity and purity of what bodybuilding can be – then yes, I would want it for my son. But without a little idealism, balance, and a voice of reason at his back, I'd have to say no.

24
shawn ray on Twitter

Special Performance by Hawaii's, Johnny Ligsay on November 4th at the NPC Shawn Ray's Hawaiian Classic! SRHawaiianClassic pic.twitter.com/TClDiSGOGx

25
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.

26
Tip: A Better Way to Lunge | T Nation

While the forward lunge theoretically places more of an emphasis on the quads (due to the more vertical torso angle), this isn't necessarily a good thing when it comes to longevity. More quad emphasis usually leads to more external loading and more front-sided knee pain, especially with harsh changes of directions in and out of the bottom position.

27 Shawn Ray

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

28
15 exercises to develop the best glutes in the gym

How to do it: Stand tall with a dumbbell in each hand, arms to your sides. Put some slack in your knees so they're in a neutral position, slightly bent. Extend one leg back; this non-weight-bearing leg should extend straight back until it's parallel to the floor, while your planted leg remains engaged and planted firmly to the floor. Your weight-bearing knee should be neutral to just slightly bent to avoid hyperextension. Sink your arms toward the floor when you draw your elevated leg back, moving with the flow of gravity. Use your glutes to pull yourself back to the upright position.

29
Everything fit guys need to know about wet cupping

Next, the therapist will heat the cups with a flame to create a vacuum once it's applied to the skin. Alternatively, the therapist can use an air pump to suck out any air from the cup and effectively tug the skin up. For wet cupping, the cups are left on the body for 5-10 minutes or longer, causing small blood vessels to burst, which forms discoloration and temporary bruising. You can reduce the possibility of the marks with dry cupping if the therapist applies oils to the patient's skin, and then drags the cups to various points so they don't linger on one spot for too long.

30
Arnold Schwarzenegger's Double-Split Workout

Get terminated with this hardcore double-split routine from the Oak himself.

31
Why it's hard to gain weight: Four rules to building muscle

Are you the guy who’s always being over-powered on the field? Are you the pick-up games last pick? Have you been grinding out hard work in the gym for hours on end with no results to date? Chances are, you’re a classic example of an ectomorphic-hardgainer. Your genetics have built you lean and that’s how you stay. But have no worries, with a little patience, persistence and training-by-the-rules, you’ll be well on your way to living large(r).

32
11 ways to prevent heat exhaustion during a workout

Two factors that increase your chances of going from heat exhaustion to full-blown heatstroke: prolonged exercise at a high intensity, and continuing beyond the point at which you should stop, recover, hydrate, and cool the body, says Lee. During a really intense workout, your body is producing so much heat on its own that it just compounds the environmental stressors. And not turning back once you hit the danger zone is just asking for trouble. “Based on what we observe in field studies, we see high rates of heatstroke in people competing at their maximum intensity and effort in a hot and humid environment in race conditions. But the folks who develop exertional heatstroke are the ones who may experience the cognitive symptoms, collapse, or feel a physical inability to perform, and yet they get up and attempt to continue over and over again,” Lee says.

33
Bodybuilding.com on Twitter

We brought Bonus Days BACK! Take an extra 10% (Even on sale prices!) + get a FREE Gift! *While supply last, US ONLY* http://bbcom.me/2tRqDOM  pic.twitter.com/7ntrUUIL5X

34
This Fitness Model Crushes an Outdoor Stroller Workout

Iulia Danilova got a little creative and utilized her child’s nap time by turning it into a quick lower-body workout.

35
Kai Greene on Twitter

**$1000 **GIVEAWAY** My Ryderwear Wardrobe Giveaway!! Enter to win at --> http://www.ryderwear.com/kai  Winner announced here!! @Ryderwear pic.twitter.com/j3tfLAAVuo

36
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

37
Hollywood Hotties: Christina Milian and Karrueche Tran Take Miami

Here we have the two taking a dip in the water and munching on some burgers at a beach in Miami. The two seemed to be enjoying themselves as they are pictured smiling and laughing both in and out the water.

38
How to meditate: An athlete's guide to mindful meditation

With all this in mind, we sought out Michael Gervais, Ph.D. , a mindful meditation expert and director of High Performance Psychology at DISC Sports & Spine Center, who’s advised athletes from the U.S. Olympic Team to the Seattle Seahawks, for an entry-level checklist for getting your head right for relaxation and exercise. All you need are a quiet place and a few spare minutes.

39
Defined, Hanging Hamstrings

Typically, my hamstring training would follow my quad exercises in my leg-training routine. I would begin by warming up my knees with leg extensions, which also do an adequate job of pre-exhausting the front of the thighs. From there, I would move on to leg presses. My final quad exercise would be hack squats. You’ll notice that I don’t perform squats. I made this decision in 1989 after suffering a hip injury while squatting two years earlier. Although I had attempted to return to squats after incurring the injury, I soon began to feel the niggling pains that often forecast a larger injury. So, despite my love for the exercise, I decided to give up squats in favor of a combination of heavy leg presses and hack squats.

40
10 best outdoor workouts to burn fat and build muscle

You might be tapering off your bulking workouts in favor of ones that'll help you cut weight and hone greater total-body muscle definition. Or, maybe you're trying to trim up your doughy physique (hey, winter's long—we get it). Either way, these routines will help you get ripped quick.

41
The UFC workout program to get built like a fighter

When you’re in the Octagon going head to bloody head with a crazy guy who wants to beat the living hell out of you, it’s not enough to simply be able to lift a lot or run really fast or go really far (though that’s an understandable instinct).

42
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

43
5 Reasons You Should Be Doing Dips

Some of you reading this may not be able to get to a gym for numerous reasons, leaving you to do bodyweight-only training. And in these cases dips are simply awesome, as all they require are two sturdy objects of the same height that are close enough to properly perform the movement (make sure of this before commencing). If you normally do dips with weight, you can instead slow the movement down so that you are lowering your body over 4-6 seconds and raising over 2-3, which will make it feel like you are using far heavier resistance.

44
PS Whey by Pro Supps at Bodybuilding.com! - Best Prices on PS Whey!

I have been using this protein for the past few years and it is by far the best tasting and most effective protein I've taken. Don't waste your money on the isolate proteins unless you are in contest prep, PS whey gets the job done without all the added sugars and is low fat. As far as flavors go you can't really go wrong with strawberry or chocolate, strawberry tastes like strawberry milk and chocolate tastes like hot chocolate. However, vanilla is very bland and kind of hard to get down. The marshmallow flavor is one that is neutral it is more of an "interesting" taste rather than a good or bad taste. On the whole pro supps is one of the best product lines for proteins and pre workouts.

45
Men's Fitness on Twitter

Impress at the beach. Hit new angles and work every muscle group in your body with these @humanfitproject routines: http://bit.ly/2fHMRI2  pic.twitter.com/sE9tp7jAvK

46
The Best Of Beef: Top 10 Steak Cuts

Who doesn't love the taste of a tender steak fresh off the grill? A great-tasting steak begins with a good cut of meat. Use this guide to get the meaty details you need!

47
shawn ray on Twitter

"Cardillo Weight Belts" wants you to Win this Overall Bikini Belt at the NPC Shawn Ray's Hawaiian Classic!! Register @ SRHawaiianClassic pic.twitter.com/HXdpWP23sc

48
10 Tips to Get Your Body Beach Ready

Lets face it…being in a calorie deficit, which is necessary for getting lean, is not always a walk in the park. There are times where your blood sugar will drop, your tummy will cave in, and you will be tempted to eat a giant bag of M&M’s for relief! However, the result in that case is certainly not very beneficial when the goal is 6-pack abs in a short time. I have found the best way to kill off hunger and bring energy back to normal is to consume a huge glass of cold water with 5-10 grams of powdered BCAA’s mixed in. Many companies put out flavors that taste almost like Kool-Aid so this is actually an enjoyable treat.

49
7 ways to build muscle in the pool without swimming

How to do it:  Fix the Clutch Paddles to your hands by sliding the designated rubber tubing around your wrist and middle finger, and placing your thumb in the thumb hole. Get into an athletic position (feet planted wide, knees bent, core engaged) or a split stance. Perform biceps curls, keeping the Clutch Paddles facing up (hands facing the pool) to create as much resistance as possible, Isaly says. "Make sure to keep your elbows anchored to the side of the body throughout the entire exercise," he adds. At the top of the curl, rotate your wrists so the paddles are now facing the pool floor (hands facing you). You'll press the paddles down to work your triceps, then immediately go back into the curl.

50
The 5 best protein-packed pasta alternatives

Though this pasta does contain some wheat semolina, it's also packed with nutrient-rich grains like flaxseed, barley, oats, and a combination of chickpeas and lentils. It may contain the highest carbohydrate content of any on this list (38g per serving), but it still contains 10g of protein, and, chances are, you'll find this one tastes the most like regular pasta. So if you can't stomach the thought of eating a noodle made from chickpeas, this pasta alternative is the one for you. ($18.46 for eight pack, amazon.com)

51 6 Things You Should Do After Every Workout
52 Muscle & Fitness on Twitter
53 Biolayne | The official website of Dr. Layne Norton
54 Retro Athlete: Dennis James
55 Instagram post by Ronnie Coleman • Jul 12, 2017 at 8:54pm UTC
56 7 foods you should eat every day
57 8 Things You Should Do Before Every Workout
58 Slow Metabolism, Advice on Physique?
59 Mike Simone on Twitter
60 Watch: Myles Garrett crushes a massive leg press, proves he’s just fine after injury
61 3 Reasons You're Not Ripped
62 People are snorting chocolate to get high. Here's why that's a bad idea.
63 The 5 best diets for losing weight and burning fat
64 Four Keys to Gaining Quality Mass
65 6 Perfect Post-Workout Meals
66 Bodybuilding.com on Twitter
67 5 Worst Things to Do to Build Bigger Shoulders
68 Tip: Fake Natties Are Unethical Losers | T Nation
69 Grippedfitnessaudio.com | Wireless Gym Headphones & Earbuds
70 Boring But Big 3-Month Challenge | T Nation
71 Brad Castleberry Is M. I. A.
72 Bodybuilding.com on Twitter
73 The 10x10 shred extension workouts
74 Tip: Trigger Point Technique For Posterior Shoulder | T Nation
75 Instagram post by Flex Wheeler • Jul 13, 2017 at 10:11pm UTC
76 Muscle & Fitness on Twitter
77 8 Things You Need to Know About Rosie Roff
78 Elitefts
79 Muscle & Fitness on Twitter
80 Shawn Ray
81 Shawn Ray
82 5 simple tips for better sex
83 Instagram post by Dave Tate - Elitefts.com • Jul 13, 2017 at 1:58am UTC
84 Mike Titan O'Hearn on Twitter
85 Kai Greene
86 Men's Fitness on Twitter
87 Adding Muscle At Any Age: Defying Genetics and Designing the Muscle Building Workout
88 Bodybuilding Nutrition | 8 Science Facts to Boost Your Gains
89 Strong(er) Business: elitefts Fitness Professional Summit
90 Pollack Foundation on Twitter
91 Instagram post by Dave Tate - Elitefts.com • Jul 12, 2017 at 4:14pm UTC
92 Instagram post by Dave Tate - Elitefts.com • Jul 12, 2017 at 3:23pm UTC