Top Videos
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!'

The Ronline Report Episode 30 - Lenda Murray

In episode 30 of the Ronline Report,  8X Ms. Olympia Lenda Murray talks about her feud with Iris Kyle, why Women’s Bodybuilding has almost disappeared, and how to bring it back.

[View All Videos]

Top News
1
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.

2 Today's Workout

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

3
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.

4
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.

5
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.

6
Men's 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

7
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

8
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!

9
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.

10
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.

11 Official Muscular Development Magazine

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

12
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.

13
Zach Even - Esh 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

14
ErgoGenix ErgoPRE at Bodybuilding.com - Best Prices on ErgoPRE!

Consult with your physician before using this product, particularly if you are taking prescription medications. This product is intended for use by healthy individuals only. Do not use this product if you are under the age of 18 or are pregnant, nursing or have any medical conditions. Do not use this product if you are at risk for or are being treated for high blood pressure, kidney, thyroid or psychiatric disease, anxiety, depression, seizure disorders or stroke. This product should not be used with any other caffeine and/or stimulant-containing products. The recommended serving of this product contains as much caffeine as three cups of home-brewed coffee and individuals with caffeine sensitivity should consider the amount to take. Everyone's metabolism is different and may respond differently to the variety and amount of each ingredient in this product. Do not exceed recommended serving. If you experience any adverse reaction to this product, immediately discontinue use and contact your physician. Do not take near bedtime as it may cause sleeplessness. KEEP OUT OF REACH OF CHILDREN.

15
Everything you need to know about astral sex

"To have astral sex with a being, you need their consent," Pavlina says. "Then you can merge your astral body with theirs to begin the process of energy sharing, which will either be sexual or blissful." Again, this is a spiritual practice that takes a long time to perfect, so don't expect to lie down in bed, and start having astral sex with someone...or some thing .

16
Tip: The Most Important Key to Workout Consistency | T Nation

The researchers said it takes a month or more to develop a habit. Others have pegged it at around the 21-day mark. Whatever the case, the secret is simply to make your gym time consistent for a few weeks until the habit solidifies. That takes willpower, but only for about a month or so. Then it's habit, which doesn't require willpower.

17
Tip: Eat This Food for Better Sex | T Nation

Quinoa is not a cereal grain but a seed, and it can be used practically anywhere you'd use rice. And while I'm not aware of any specific studies to support quinoa's ability to turn you into a sack master, just about every nutrient in quinoa has the potential for improving your sexual ability and even increasing your muscle mass.

18
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."

19
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.

20 Shawn Ray

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

21
White Potatoes vs. Sweet Potatoes for Bodybuilders

There actually is a spot in your diet for each, depending on when you eat them. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. In the content of a couple of key minerals, though, white potatoes are the winner. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles.

22
Wrestling Strength & Conditioning Clinic - Pt 2

Part 1 of Zach for The Wrestling Strength & Conditioning Clinic at The Rutgers Wrestling Team Camp http://GetWrestlingStrength.com https://zacheven-esh.com/products - List of ALL My Strength Programs & Courses http://ZachEven-Esh.com/start-here Subscribe for 3 FREE Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course ======================= TRAINING COURSES: Join my Online Team & Coaching Program: http://zacheven-esh.com/online-traini... High School Strength & Conditioning Workouts: http://bit.ly/high-school-strong Access to my Membership Site: The Underground Strength Academy https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://zacheven-esh.com/bodyweight-bo... Get Stronger, Tougher & Faster http://zacheven-esh.com/manual/ WRESTLING Strength & Conditioning http://WorkoutsThatWIN.com http://GetWrestlingStrength.com - FREE Wrestling Strength Newsletter ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion http://UndergroundStrengthCert.

23
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.

24
shawn ray on Twitter

"Where do I Sign up for the NPC Shawn Ray's Hawaiian Classic?" Athletes sign up here: SRHawaiianClassic @MuscularDevelop @TheNicholeRay pic.twitter.com/SBkDwwH5ny

25
Football STRONG - Upper Body Workout at The Underground Strength Gym

http://UndergroundStrengthClub.com - NJ Strength & Conditioning Scotch Plains & Manasquan Using the floor press w/chains with our NJ Football players & NJ Wrestlers, working on upper body speed & strength with plyo push ups, med ball throws and heavy bench press variations Manasquan Gym: http://ManasquanGym.com Scotch Plains Gym: http://UndergroundStrengthGym.com ============= http://zacheven-esh.com/start-here - Get my BEST workouts, FREE! http://UndergroundStrengthClub.com - Located in NJ, for youth, high school, collegiate and adult strength & conditioning The Bench Press Variation: the floor press is a great bench press variation and saves long term wear & tear on the shoulders ================ http://Instagram.com/zevenesh

26
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.

27
Men's Fitness on Twitter

Build muscle in your chest, shoulders, triceps, and abs with these 11 pushup variations from the @humanfitproject : http://bit.ly/2q6LrQi  pic.twitter.com/qNLjSCS9bA

28
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.

29
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.

30
Pull Your Own Weight

BACK Like chest, this is another easy body part to hit without weights, though to some degree that depends on how strong you are in the pullup. Pullups can be performed with a variety of grips (wide, moderate, close, overhand, underhand). If you can’t get eight reps on your own, use a band under your legs or helping hands to remove some stress. If you can get more than 15 reps on your own, use a chain or helping hands to add resistance. The other key back exercise is the inverted row. This is essentially a pullup with your heels on the floor and body held at. Set a Smith machine bar or a barbell in a power rack at slightly higher than arm’s length when you’re lying on the floor, and pull yourself up as if rowing upside down.

31
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/fOtEsDt6lL

32
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.

33
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.

34
Bodybuilding.com on Twitter

10 e are With the weather this nice, why not take your workout outdoors? Here are 10 tips to a fun outdoor workout! http://bbcom.me/2u6WLNX  pic.twitter.com/2jvDyOwOVk

35 Shawn Ray

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

36
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.

37
The 8 Worst Things to Do After a Workout

In a perfect world all of us would be able to grab about an hour’s nap right after training to help our muscles and nervous system recover, but for most this is just not possible. I recommend that at the very least you avoid physically strenuous activity after working out. You should take at least a little time to just sit, relax and comfortably consume your post-workout meal. Weight training will only be effective if the body gets adequate rest to allow for the rebuilding process to take place.

38
Milk Alternatives

Coconut milk is higher in calories, but most of these calories come from fat, not protein, so be mindful of that if you start to add unwanted body fat. Another alternative is soy milk, which provides 8 grams of protein per cup. Some bodybuilders believe soy can increase estrogen and tamp down testosterone levels, though a 2010 meta-review published in the journal Fertility and Sterility found no impact on T from soy.

39
Filling Out a Tall Frame

For taller guys, filling out your arms can be tough but not impossible. Just ask 6'1" Dallas McCarver, who has exploded onto the IFBB pro scene with a win at his first pro show and a top 15 finish in his debut at the 2015 Mr. Olympia. Here’s how guys like McCarver can blow up triceps and biceps for maximum mass.

40
Iron Maiden: Social Media Star Amanda Lee

Personal trainer Amanda Lee has gained a huge Instagram following of people who can't get enough of her impressive glutes and helpful workout tips. We spoke with the gorgeous star to find out about her lower body workouts, motivation and what she looks for in a guy.

41
The 5 in 5 Gain Plan

That’s the measure of a pound of flesh, with its accompanying muscle and fat; a pound of pure muscle is a tougher nut to crack. Not only do you need calories above and beyond what you burn, but those extra calories must contain a higher percentage of protein to provide the raw materials for muscle growth, as well as carbohydrates for energy to train — and to fuel muscle building — during recovery periods. You’ll also need those calories at precise times throughout the day: if you don’t eat every three hours, your system could slip into a catabolic state, where muscle tissue is tapped for energy. Lastly, you need to train consistently to break down muscle tissue and initiate the chain of events that prompt them to come back a little stronger and a little bigger.

42
Food Fixes

Knowing that, why would you settle for a good meal plan when you can have a terrific one with just a few tweaks? To eat like a true bodybuilder and optimize your results in the gym, you need to pay attention to the specifics, like when to eat slow-burning carbs and when to rely on the fast-burning variety, and when to consume whey protein versus using a casein-based protein food.

43
11 tips to improve your diet and make your abs pop

The protein calculations we provide here are just a guideline, which means you should keep track of your intake for a month or so and then make adjustments. If your fat loss has hit a plateau and you aren't suffering from overtraining syndrome—ironically, too much time at the gym or on the sports field will slow your fat furnace—bump up your protein slightly. If you're gaining a little fat, cut back on your protein. There should be little need to go beyond 1g of protein per pound of lean mass.

44
‘Game of Thrones’ premiere episode: What these 9 photos reveal about the wild new season

After (literally) blowing up her enemies and taking the Iron Throne for herself, Cersei Lannister (Lena Headey) is preparing to fight to keep power. With her brother (and lover) Jaime Lannister (Nikolaj Coster-Waldau) at her side, Cersei knows Jon Snow is building an army, and that Daenerys Targaryen (Emilia Clarke) and her dragons are coming to Westeros. Yes, Lannisters have money and the Throne—but with her children dead and her enemies closing in, it looks like Cersei will need to fight her way out of trouble. How will she “even the odds” in this episode? Rumors have it that she’ll try and align with Euron Greyjoy (Pilou Asbæk), the new king of the Iron Islands, to get a fleet of her own.

45
Retro Athlete: Dennis James

If I were ranking the best crab most-musculars ever crunched, at the top of the list would be Ronnie Coleman, Markus Rühl, Dennis Wolf, and Dennis James. Coincidentally, those last three all hail from Germany. But James, born in 1966 to an American GI and a German woman, was always American. And in 1998, as a 5'8" super-heavyweight, he romped to a surprising victory at the NPC  USA Championships in a country in which he’d never resided. The next year, he began a 14-year, 38-contest pro career that included three wins and six Olympia top 10s (highest O placing: fourth, 2003). He never had the most aesthetic or high-def physique, but what DJ possessed was a surplus of density. A phenomenal crab most-muscular requires extreme shoulder width and stupendous deltoid and chest thickness. During the ’00s, Dennis the Menace possessed all of the above and more.

46
10 mouthwatering, muscle-building burger recipes

These healthy, tasty alternatives on the classic beef patty will help you stack on lean mass.

47
The best mental strategies to power through pain

The strategy of setting small goals is part distraction, part reassurance from small wins: When you feel like you’re ready to drop but push yourself to churn out just one more rep, it instills the confidence that maybe you in fact have a little more energy left despite your crying muscles. Breaking the workout into chunks effectively teaches your brain that pain isn’t the real indicator that you’re done. Plus, breaking down the race or workout into small goals helps the time move faster—and, therefore, helps dissipate the sensation of pain. “Usually this tough time passes, and you will be back at it in a few minutes,” Fifer adds.

48
10 high-protein foods you’re not eating but should

"Oftentimes, protein is only associated with building muscles, but it has so much more to offer," says  Jordan Mazur , M.S., R.D., director of sports nutrition at the University of California, Berkeley. "Protein consumption in our diets is not only critical to building and supporting our lean body mass, or muscle; it’s also important for a number of functions and structures in the human body," he explains. It helps make enzymes and hormones, boosts energy levels, helps your memory stay sharp, helps control mood swings, stabilizes blood sugar levels, and can help you maintain or lose weight by promoting fullness and satiety. "Protein is also the second most abundant substance in the body after water," Mazur says. It's a crucial power source for your body's cells.

49
The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

50
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).

51 The Build Muscle, Stay Lean Meal Plan
52 Workout!! bot on Twitter
53 9 Exercise Mistakes Fit Chicks Make
54 Muscle & Fitness on Twitter
55 Tip: The Romanian Deadlift, Improved | T Nation
56 Arnold Schwarzenegger's Double-Split Workout
57 Chad Johnson: Only Thing Wrong With Me is 'Downstairs'
58 5 Worst Things to Do to Build Bigger Shoulders
59 Lifting Away to 9-10% Body Fat
60 Seven Bucks Prods. Boosts TV Development Team With New Executive Hire (EXCLUSIVE)
61 Muscle & Performance on Twitter
62 6 Get-Lean Mistakes You're Making
63 The Specifics: 5 unconventional exercises for massive arms
64 The 10-minute cycling workout that’s just as effective as a 50-minute routine
65 The 10 best chest exercises for beginners
66 The ultimate triathlon gear guide
67 The Best Female Abs on Instagram
68 8 Things That Gross Women Out In Bed
69 How to tell if you're addicted to porn
70 Everything fit guys need to know about wet cupping
71 This Fitness Model Crushes an Outdoor Stroller Workout
72 Kai Greene on Twitter
73 How to meditate: An athlete's guide to mindful meditation
74 Defined, Hanging Hamstrings
75 PS Whey by Pro Supps at Bodybuilding.com! - Best Prices on PS Whey!
76 Tip: A Better Way to Lunge | T Nation
77 The Best Of Beef: Top 10 Steak Cuts
78 7 ways to build muscle in the pool without swimming
79 The 5 best protein-packed pasta alternatives
80 6 Things You Should Do After Every Workout
81 8 Things You Should Do Before Every Workout
82 Zach Even - Esh on Twitter
83 Kai Greene on Twitter
84 Shawn Ray
85 Men's Fitness on Twitter
86 Bodybuilding.com on Twitter
87 Anyone Here Workout Really Early? (4am)
88 Men's Fitness on Twitter
89 How to Conquer Your First Triathlon
90 Adding Muscle At Any Age: Defying Genetics and Designing the Muscle Building Workout
91 Asia Monet Ray - Google+
92 MD Training Camp - Jose Raymond #1 | Mass Building 101
93 Sunset on Twitter