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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!

'50 Cent' Says He Helped Make the Mayweather vs. McGregor Fight Happen, and Took His Grandfather to a Strip Club

Curtis Jackson, a friend of the undefeated boxer, may not be on the massive worldwide promo tour, but he says that he had a hand in the matter while on 'Jimmy Kimmel Live!'

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 …

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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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.

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.


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Today's Workout

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6 Things You Should Know About CarnoSyn

So what makes CarnoSyn® beta-alanine so potent in its ability to build better muscle and help you perform at the top of your game? We break it down with six simple facts you should know about this must-have, muscle-building ingredient.

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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.

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.

Choose Your Exercises Wisely

Exercise selection is just one of the many variables involved in planning a training routine. That being said, exercise selection may have bigger consequences than one might think. There are clear differences between an exercise using free weights and the same movement on a machine. Free weights require stabilization of the weight in several planes, whereas machines provide guided resistance along a fixed plane. In addition, the required stabilization may affect muscle activation and force generation. For example, muscle activation is higher while using dumbbells for chest press, yet the actual muscle force generated is around 17% less when using dumbbells compared with using a barbell. This difference in muscle activity and force generation could lead to differences in recovery.

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.

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The Best Damn Workout Plan For Natural Lifters | T Nation

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

Tip: The Most Effective 10 Minute Cardio Workout | T Nation

Screw those long sessions on the stationary bike or rower. All you need is a few minutes a week. Here's what to do.

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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."

7 foods you should eat every day

When it comes to diet, here are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn't eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.

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.

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Build muscle in your chest, shoulders, triceps, and abs with these 11 pushup variations from the @humanfitproject :

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.

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.


Another version of shoulder shrugs is to perform them with dumbbells, which also places the hands directly at the sides. The dumbbells are a bit harder to stabilize than a barbell, especially when you have to lift them from a lower height and take a few steps back to assume the start position. Many people use straps as the hands are a limiting factor; however, for those who want a more powerful grip, using thick-handled dumbbells will give your grip a tremendous workout. One practical approach to achieve maximum development of the traps and grip is to start with conventional dumbbells, use straps with the heaviest sets, and then finish off with a set using thick-handled dumbbells (or use thick-grip adapters such as the Fat Gripz) without straps.

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The Very Best Push-Up For Pecs and Power | T Nation

In a push-up, hand release or regular, you have to lift 60-65% of your body weight. So if you're 180 pounds you're pressing between 110 and 120 pounds. This can be fairly light if you're remotely decent at any horizontal press. So if you can bench 265 pounds, then your push-up will be 45% of your max – not hard. Of course the hand release will make it a bit tougher, but it's still fairly light.

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10 e are With the weather this nice, why not take your workout outdoors? Here are 10 tips to a fun outdoor workout!

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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Special Performance by Hawaii's, Johnny Ligsay on November 4th at the NPC Shawn Ray's Hawaiian Classic! SRHawaiianClassic

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.

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Arnold Schwarzenegger's Double-Split Workout

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

Chad Johnson: Only Thing Wrong With Me is 'Downstairs'

After six years, Ochocinco has not changed. He still has that vibrant personality along with a ripped body. However, though Ochocinco’s diet might work for him, it does not mean that it should work for you. The six-time pro-bowler still trains like a beast -- his cheat days are well-deserved.

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!

Lifting Away to 9-10% Body Fat

Personally, I am thinking of cycling density (6 x 6 and 8 x 8) training with "Best Damn Workout" intensity approach, but same split, 3-4 weeks density, 2-3 weeks intensity, and I also thought I might cycle between Gironda type nutrition and a plasma protocol (plus indigo), but actually use the Gironda, higher fat diet on the density period of training, and the Plasma peri workout during the "Best Damn" period. Keep in mind this is all on a calorie deficit while trying to get leaner. I would typically take somewhere around a 12 rep max weight from B.D.W. and start with it for 6 x 6.

Seven Bucks Prods. Boosts TV Development Team With New Executive Hire (EXCLUSIVE)

Prior to her post at Red Bull TV, Friedland was at MTV where she was senior director of development and production. She worked on the reality series “Are You The One?” before developing a Nev Schulman “Catfish” spinoff called “Suspect.” Before MTV, she was at Bravo where she developed and produced series, including “Watch What Happened Live!,” “Southern Charm,” “Manzo’d With Children,” “Fashion Queens,” and “Inside the Actors Studio.”

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Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

6 Get-Lean Mistakes You're Making

The fix: In order to maintain as much muscle as possible, you must continue to lift heavy loads. The same pathways that cause the increase of muscle will be activated and used to maintain your previous gains. The caveat, however, is not to utilize the same volume you used to gain. To be specific, during a get-lean phase, total volume should be cut by about a third and loads should be around 75-85% of your one-rep max. This, of course, is in addition to your usual cardio and active-living pursuits.

The Specifics: 5 unconventional exercises for massive arms

Whip out the sleeveless T-shirt—we won't judge you—and beef up your biceps and triceps with this routine.

Underground Strength Gym and European Football Coaching Partner; Offer Coaching and Training to Youth Soccer Athletes

SCOTCH PLAINS, NJ -- The Underground Strength Gym (USG), a preeminent provider of strength and conditioning training to athletes ranging in age from middle school students through adults, has entered into a strategic partnership with renowned soccer training and coaching school, European Football Coaching (EFC).   “This is an exciting partnership for us," said USG founder Zach Even-Esh. "We are best known for our work with wrestlers and grapplers, most evident in our work as strength and conditioning coaches to Rutgers University men’s wrestling team, but we work with both youth and adult athletes, male and female, who participate in a wide range of sports."  

The 10-minute cycling workout that’s just as effective as a 50-minute routine

During the sprint intervals, the men did 3x20 second ‘all-out’ cycle sprints at approximately 500Watts (that's the measure of your power output) with 2 minutes of cycling at 50W for recovery between sprints. During the moderate workout, the men underwent 45 minutes of continuous cycling at about 70 percent of their maximal heart rate (approximately 110W). Both groups completed a 2-minute warmup and 3-minute cool down.

The Best Muscle-Building Breakfast - Biotest

There's one last attraction of whey and berry oatmeal for me: preparation speed. Often, I'll boil my oats on the stovetop rather than nuking them. Now, anyone who's waited for oatmeal to cool in the morning knows it takes forever. It holds its temperature so well they should insulate houses with the stuff. However, add a half-cup frozen berries to that thermonuclear bowl of oats and a titanic struggle ensues – one in which both come to perfectly edible temperature and tenderness within two minutes. I add the scoop of whey (20-25 gram) after the temperature comes down, to prevent any weird cooking or clumping.

The ultimate triathlon gear guide

If you're competing in a warm-weather location for your triathlon, consider a swimskin. They lack buoyancy, but are very snug and compress your body. The Men's Torque Pro Swimskin from TYR has a super low drag (.021—lowest in its class), meaning the force of the water won't slow you down or hold you back. It's constructed with a slick, hydrophilic (water-loving) outer layer that lets your body move with the water, not against it, and a hydrophobic (water-repelling) inner layer that has an ultra low water absorption rate (.5% ). In short, the swimskin repels water to keep you light and dry on the inside and keeps you from feeling weighed down. The fit is designed for superior flexibility and you don't have to worry about being disqualified (some races deem sleeves on swimskins can’t legally be worn in a non-wetsuit swim): The suit is legal and equipped with a coil zipper for a fast transition to the biking portion.

The Best Female Abs on Instagram

Meet 25 women on Instagram who give us serious abs-envy and inspire us to work harder on carving our own cores. We selected these fit women for their sexy midsections which take hours of dedication in the gym and in the kitchen. From Instagram celebs to superfit up-and-comers, these women (in no particular order) are bound to inspire you to go harder while whittling your waist and sculpting your six-pack.

8 Things That Gross Women Out In Bed

Was she disappointed when I took my shirt off? Was it that stupid joke she fake-laughed at during dinner? Does she think I’m going to suck in bed? Or wait, do I need more deodorant and a breath mint?

How to tell if you're addicted to porn

Under 8 —  You’re probably not a porn addict. But if you have a family history of addiction, you could still be considered ‘at risk.’ “Make sure you have sexual experiences that are porn-free, and develop a range of strategies for coping with stress and boredom,” says Hall. “And if you feel your porn usage is creeping up, cut back for a while so your dopamine levels can re-calibrate.” Dopamine is the pleasure chemical that's released when people view porn (or have sex, eat food, etc.), but the more you release it, the more you need to get the same buzz, says Hall. “That's why people with porn addiction find their behaviors escalate to spending more and more time online and/or watching harder and harder core porn. Like alcohol, cutting back or quitting for a while will lower your tolerance again.”

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.

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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.

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52 Hollywood Hotties: Christina Milian and Karrueche Tran Take Miami
53 How to meditate: An athlete's guide to mindful meditation
54 Defined, Hanging Hamstrings
55 8 Things You Should Do Before Every Workout
56 The UFC workout program to get built like a fighter
57 PS Whey by Pro Supps at! - Best Prices on PS Whey!
58 Tip: A Better Way to Lunge | T Nation
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61 Whole Eggs vs. Egg Whites
62 7 ways to build muscle in the pool without swimming
63 The 5 best protein-packed pasta alternatives
64 6 Things You Should Do After Every Workout
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71 3 Reasons You're Not Ripped
72 Tip: Do the Opposite | T Nation
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