Top Videos
Watch: El Salvador player appears to bite Jozy Altidore in Team USA Gold Cup match

The American star might want to avoid Henry Romero next time the two teams play.

The Lost Art of Showing Up, Working HARD & Being AWESOME • Zach Even-Esh

I told my son who just turned 9 that I already had a job at his age, delivering papers everyday after school. My neighbor told me he wanted his newspaper in the morning so he told me I should deliver the paper before school to the neighbors, that it was the right thing to do. …

[View All Videos]

Top News
1 Today's Workout

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

2
I Cut Like A Bodybuilder And Lived To Tell The Tale

At age 40, Cassie caught the bug and decided to make an ambitious choice to model for a friend. With three weeks to prep, would she shine in front of the camera, or crash and burn beforehand?

3
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.

4
7 Dumb Things People Say About Nutrition | T Nation

I've written about this before, but it needs to be repeated. Chemicals are the building blocks of the natural world. You yourself are nothing but chemicals. In fact, the current value of the chemicals in your body (compiled as basic elements), according to the Mayo Clinic Libraries, is about $4.50. That's $3.50 for the skin and about a buck for the rest of the carbon, calcium, phosphorous, sulfur, iron, etc.

5
9 Exercises for Massive Forearms

Pullups already build a strong grip and thick arms. Gripping a towel instead of the bar, however, skyrockets the work on your forearms—now, you have to crush the towels just to stay up and squeeze even tighter to pull yourself up. Don’t be surprised if you can only do one or two on your first try.

6
The 6 Foundational Movement Patterns | T Nation

Below is the functional progression of movement patterns in the horizontal pulling plane. This progression is based off of postural and static requirements of the pillar during the active rowing motion. From having the spine totally stabilized in the chest supported row, all the way up to needing to actively stabilize the hip hinge pattern through the pillar during the bent over row, it's clear that the majority of weak links are identified in the core, as opposed to the shoulders in the pulling plane.

7
shawn ray on Twitter

Are you Registered yet? Athletes Sign up for November 4th NPC Shawn Ray's Hawaiian Classic at The Modern Honolulu Hotel? SRHawaiianClassic pic.twitter.com/mHLJoLO77W

8
Bigger Arms & Shoulders, Fast | T Nation

This one is sequenced in a way that incorporates isometric arm work, on the same area you just hit, during each of the subsequent shoulder exercises. After you do the curls, you then have to further work your biceps isometrically when doing the front raise. And after you've performed the kickbacks, your triceps have to work isometrically to hold your elbows straight as you do the dumbbell A's.

9
The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

10
Tip: Insulin Sensitivity and Protein Pancakes | T Nation

The most important thing is to have a source of rapidly absorbed protein in there. Eggs (if you tolerate them) are likely the best choice. And you need some yolks to maximize growth and overall health. If someone is trying to gain maximum muscle, they might go with 3-5 whole eggs. And if they're leaning out maybe one whole egg along with 6-8 egg whites.

11
How to Look Jacked in 3 Weeks | T Nation

Losing muscle is a protective strategy your body uses to allow you to survive. But it's a last resort. The first thing your body will do is make you lazy. You'll subconsciously reduce how much you're moving and how much effort you use in everyday life. Next, your body will give you cravings and hunger pangs. If that doesn't work and you're able to fight off hunger, the next thing it'll do is decrease the T4 to T3 conversion (T4 is pretty much inactive and T3 is the thyroid hormone that has the highest impact on increasing metabolic rate). When that happens you'll start to feel colder. If that still doesn't work, then you might risk losing muscle.

12
STRENGTH Is A Choice! | UNDERGROUND STRENGTH GYM

STRENGTH is a Choice, footage from THE Underground Strength Gym athletes being RELENTLESS! 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.

13 Shawn Ray

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

14
Mr. Olympia LLC on Twitter

Via @joemonji Excited to beat this physique in 8 weeks Get your 2017 Olympia Tickets Today! Go to: http://ow.ly/Gzzq30dJ058  pic.twitter.com/I6q8gzDTlY

15 Transformation Tuesday: How one man lost 100 pounds in 6 months

He's been on both ends of the spectrum. In his early and mid-teens, he battled anorexia—only to then become obese in his early 20s. Eventually, Ramos got fed up with his appearance, tired of constantly buying bigger clothes, and was embarrassed that his belly was blocking the steering wheel—it was time for a quality change.

16
Tip: 3 Proven Habits That Keep the Fat Off | T Nation

Let's set something straight: all diets work if calories are low enough and/or activity is high enough. But not all diets are healthy and most aren't sustainable. They do lead to fat loss, but it's your responsibility make the transition from "dieting" to everyday healthy and enjoyable eating. Your initial diet plan can't do that for you.

17
Tip: Hack Your Hip Mobility | T Nation

Warning: This is a yoga pose. Don't worry, it's a yoga pose that improves your lifting and relieves pain. Check it out.

18
Tip: How to Autoregulate Your Diet | T Nation

Here's the deal: If you can't wake up on time, without an alarm, every day, then your sleep habits are out of whack. And the problem with sucky sleep is that it alters your hunger-regulating hormones, like leptin and ghrelin. When these hormones are screwed up, you're wracked with cravings and basically your body is sending you false "feed me" signals. One tool to help you get your sleep habits in order is Z-12™ . This will help you get to sleep sooner and get more replenishing, quality sleep.

19
Tip: The Probiotic-Prebiotic You've Never Heard Of | T Nation

So you probably already know about the value of prebiotics, probiotic supplements, and eating fermented foods. But you're probably not eating dirt yet. Yes, dirt. More specifically, something called "soil-based organisms" or SBOs. Nope, this isn't hippy stuff. This is actually science-based stuff.

20
Tip: Train Between Extremes | T Nation

This is dumb. The idea that "if some is good, more must be better" pervades the meathead community. A lot of lifters feel the need to beat the shit out of themselves day in and day out. In fact, most strong people go through a phase in their first few years of training where they treat every workout like it's their last and they refuse to take time off out of fear that they'll lose all their progress.

21
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

22
Sex Positions to Try in 2017

Have your New Years resolutions already fallen by the wayside? Try replacing them with some resolutions you'll actually want to keep, like a resolution to get more creative in the bedroom. Sex therapist Vanessa Marin is here to share 16 sex positions you should try in 2017. You'll find detailed descriptions of each position, along with tips for taking the positions to the next level with sex toys, lube, fantasy roleplays, and more. Look through them with your partner and pick one position to try each month. Ranging from easy to acrobatic, romantic to raunchy, you're sure to find a new favorite position. Disclaimer: Always make sure your partner is comfortable and up for trying new things in your sex life, no matter what that may be.

23
https://marketing.bodybuilding.com/marketing/campaign/MusclepharmMVPS?mcid=sm_twit_deals

Get the fitness tools you need with hall-of-fame supps from MusclePharm.

24
5 sex toys men shouldn't be afraid to buy or try

This small, stretchy vibrating penis ring is the perfect starter sex toy for the guy who may be intimidated by this type of stuff. And sure, The Pivot is great for use on your own—but its comfort and stability make it even better for use with a partner. It allows for a variety of positions, and your lady will love the hands-free clitoral stimulation it provides. "Most women need direct clitoral stimulation in order to have an orgasm," says Nelson. "Why not be hands-free—to use them for other things—while at the same time getting stimulation to the areas you need it most?"

25
Protein Cycling

P.W. Lemon, PHD, one of the world’s most reputable protein researchers, has often stated that muscle building occurs with a protein consumption of roughly 0.7 g per pound of bodyweight a day (140 g a day for a 200 pounder). If you consumed less than that on a daily basis, you probably wouldn’t make significant gains. Although 160 g might be enough protein for a 200-pound bodybuilder, FLEX still recommends 200 g for a trainer that size, just to be on the safe side.

26
The 6 Foundational Movement Patterns | T Nation

Below is the functional progression of movement patterns in the horizontal pulling plane. This progression is based off of postural and static requirements of the pillar during the active rowing motion. From having the spine totally stabilized in the chest supported row, all the way up to needing to actively stabilize the hip hinge pattern through the pillar during the bent over row, it's clear that the majority of weak links are identified in the core, as opposed to the shoulders in the pulling plane.

27
6 full-body UFC workouts for strength, endurance, and fat loss

Strength, speed, flexibility, and endurance are cornerstones of a fighter's training regimen. Together they build the kind of athleticism that determines your downfall or your domination. And it’s not limited to the Octagon. Whether you’re traversing an obstacle course race or competing in an amateur CrossFit competition, you need to be well-rounded—you need muscle and agility, endurance and explosiveness.

28
https://marketing.bodybuilding.com/marketing/campaign/julygift?mcid=sm_twit_deals

Get your Free premium drawstring bag with every order.

29
Tip: A Vitamin for Headaches, A Drug For Sociopaths | T Nation

Personally, I take 5000 IU daily of vitamin D3, maybe a little less in the summer months. (I also haven't had a headache in a decade or more. Hmm.) Remember, it's almost impossible to take too much; you'd have take 20,000 IU of vitamin D every day for months on end to get a negative effect. Given all the other benefits of supplemental vitamin D, it should be a staple supp for most folks.

30
Conor McGregor vs. Floyd Mayweather Jr.: 5 Things You Need to Know About the Boxing Superfight

Dana White announced that the fight will be set at 154lbs, and that the fighters will wear 10oz gloves. Mayweather has had many fights at that weight, so he’ll be comfortable, but the announcement was also a positive for McGregor. “Notorious” has had UFC fights at 155lbs, so he has experience there, but it also means he won’t have to cut a crazy amount of weight for the fight. Had the fight been set at 147lbs, the fighters would have had to fight with 8oz gloves—that extra padding could be the difference in having knockout power or not. Either way, this is going to be one hell of an entertaining matchup .

31
Top 10 Bruce Lee Movie Moments

No matter how the founder of Jeet Kune Do inspired you, whether it was to take up marital arts, hit the gym harder or grow a love of martial arts movies, the 40th anniversary of his death this July 20 is as good a time as any to celebrate the life of the one and only, Bruce Lee.

32
Lean Mode by EVLUTION NUTRITION at Bodybuilding.com - Best Prices on Lean Mode!

This is by far the best fatburner ive tried! I have been workin out hard and eating clean but i still wanted to loose more fat so i got this and i cant tell you how happy i am with my results. After my wife saw my results she started using it too lol. Its stim free so you dont have to worry about the jitters or headaches. I can also take it on an empty stomach so thats also a plus. Highly recommend if your looking to loose some pounds or fat 👍

33
Mr. Olympia LLC on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

34
Sagittarius Horoscope for Thursday, June 8, 2017

Thursday, June 8, 2017 - Your feelings are all over the map now and you're unable to stuff them back into an appropriate box. The moody Moon is visiting your optimistic sign, but it appears that unavoidable trouble is on the path directly ahead of you. Don't tire yourself out trying to stir excitement where there is only unnecessary resistance. You won't change someone's mind with logic today; you must appeal to their heart through the emotions of desire. Martin Luther King Jr. said, "Love is the only force capable of turning an enemy into a friend."

35
Tip: Are Online Coaches Worth It? | T Nation

Online coaching has plenty of potential. But certain prerequisites should be established for it to work well. A lifter interested in hiring the services of an online coach needs to be self-motivated, disciplined, and ideally have a reasonable background of general exercise experience. Someone who doesn't possess these traits will be difficult to work with remotely. They need in-person coaching first.

36 Shawn Ray

For a better experience on Facebook, update your browser .

37
Tip: The Testosterone-Boosting Breakfast | T Nation

While it's often portrayed as the poster boy for bad eating, bacon is actually one of the healthiest foods. It's of course a protein source, but its nutrient density is almost unparalleled and its fat is benign, if not downright healthful. Nearly 50% of the "grease" it floats in as you cook it is oleic acid, which is the same stuff we worship in olive oil. The rest of the fat is mostly stearic acid, which is, yes, a saturated fat, but the body converts most of it into, again, oleic acid. And both bacon and eggs contain relatively large amounts of arachidonic acid, which, while pro-inflammatory in some instances, plays an important role in testicular production of testosterone.

38 Arnold Schwarzenegger

For a better experience on Facebook, update your browser .

39 Shawn Ray

For a better experience on Facebook, update your browser .

40
25 Ways to Improve Your Workout

Reality check: No matter how much daydreaming you do, that alternate setting doesn't exist—unless your name is Jay, Ronnie, or Victor, that is. In this time and place, working out plays second fiddle to a number of obligations. And since your time is valuable, you can't waste one second on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength , even your time spent with the iron. If you're going to schedule your day around the gym, make sure you head in there well-rested , your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result? A stronger, fitter body. Now that's a reality worth reaching for. Incorporate as many of these tips as possible to start maximizing the benefits of your gym time.

41
The 2017 Summer Shred

This year’s Summer Shred, presented by APS Nutrition, combines strength training and high-volume supersets to help you preserve muscle mass while shedding those final layers of flab. All you have to do is bust your ass for 16 workouts, and your best physique, with the strength to back it up, is just a month away.

42
3 Reasons You're Not Ripped

One of the great training misconceptions is that lifting weights gets you bigger and cardio gets you leaner, period. As a result, the guy (or gal) who’s primary goal is to get more “defined” often makes cardio the centerpiece of his program, while lifting takes a backseat. And by “centerpiece,” we’re talking 45-60 minutes on the treadmill followed by 15-20 minutes of pumping iron. What you end up with is some weight loss perhaps (provided a clean diet is followed), but a body that’s no leaner than before.

43
The 10 Most Common Sex Mistakes

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

44
Virtual Posedown: Ashkanani vs. Columbu

Width usually corresponds to height— but not always. For more than four decades, there was no debate about who was the widest short bodybuilder ever. Franco Columbu held that unofficial title and without much competition. At 5'4", the 1976 and 1981 Mr. Olympia was seemingly as broad as he was tall. “He could fly with that,” Danny Padilla quipped in Pumping Iron upon seeing Franco’s wings unfurled at the 1975 Olympia. Now, at last, the “Sardinian Strongman” has a challenger in the Kuwaiti sensation, Ahmad Ashkanani. Though shorter than Columbu, the winner of this year’s Arnold Classic 212 appears even wider than the legendary two-time Mr. O. Like Columbu’s, Ashkanani’s legs lag behind his upper half, and yet his side-to-side vastness could eclipse the lat spreads of guys in the Mr. O posedown, including Phil Heath. He is the human hang glider. As Padilla said about “the bat” 42 years ago, “He could fly with that.”

45
Motivation Quotes to Help You Reach Your Goals

Reaching your fitness goals is a challenge no matter if the target is to lose 10 pounds, shed 100 pounds, get the six pack of your dreams, or just feel healthier. In every journey, you will run into obstacles that threaten to derail your efforts. Overcoming those setbacks makes achieving your dreams feel that much sweeter in the end. If you start to feel discouraged, use these motivational quotes to push you along to the path of success. Every issue of Muscle and Fitness Hers features our MOTIVATION back page, with quotes readers sent in that they love and live by. Tag us on Instagram #MFHersFit with your favorite quote that keeps you motivated.

46
The workout to build a massive chest and get rid of your man-boobs

If there's one muscle group that defines a fit guy, it's his chest. So instead of filling out your T-shirts with a flabby pair of fat deposits, trim down and bulk up the right way with this two-day workout. It's specially designed to  target your chest muscles  while also keeping your heart pumping hard, helping you burn away the extra blubber to reveal a powerful, rock-solid chest.

47
Photo gallery: Strongmen Through the Decades

Today, there’s an entire sport dedicated to this mind-blowing style of lifting, but it wasn’t always that case. In the late 19th century and early 20th century, strongmen more often exhibited their incredible power as circus performers and entertainers than as competitive athletes. And long before bodybuilding, competitive weightlifting, or CrossFit, strength athletes found fame under the big top.

48
Does My Workout Have Too Much Volume?

Please keep in mind that certain movements I do singles to increase strength which you will see in my routine. The exercises that I am doing singles with are it least 90% of one rep max. However when I feel I can go up to weight, I will admit I have to exert myself even more pass 90% to grow accustom to the weight and eventually build a new 1rpm which my goal is to increase my strength overtime.

49
8 Reasons Your Biceps Are Flat

The biggest problem isn’t that you don’t have big biceps; it’s that you aren’t big at all. If you’re six feet tall and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over.

50
America's Girls of the Gym: Kami Pellerin

I practice flexible dieting. It's a simple way of dieting, and you don't have to cut out any of the foods that you enjoy! You have your daily calorie, macronutrients (carbohydrate, protein, fat), and fiber target to hit, and as long those specific goals are achieved, the food selection is up to your personal preference.

51 Wine vs. Hard Liquor
52 Bodybuilding.com on Twitter
53 Post-Contest: Chest, Shoulders & Triceps
54 5 sex positions that burn serious calories
55 How to use dropsets to bulk up
56 10 Signs You're Bad in Bed and Don't Even Know It
57 How to ask your girlfriend about having a threesome
58 How To Squat: Proper Techniques For A Perfect Squat
59 How Walter Fisher dropped 70 pounds, got below 10% body fat, and won a million-dollar bet
60 Indian Rambo: Tiger Shroff Steps Into Sylvester Stallone's Role in Bollywood Remake
61 Taking BCAAs does help build muscle—but don't stop there
62 Increasing Strict Pull-Up Number
63 Photo: This is what happens to your legs after 16 stages of the Tour de France
64 Emily Ratajkowski is Too Hot for Malibu
65 The Top 10 Questions Men Ask About Sex
66 Tip: The Testosterone-Boosting Breakfast | T Nation
67 On Trial: Wrist Straps vs. No Straps
68 The 5 Worst Things to Do if You Want to Build Stronger Legs
69 The Ultimate List of Grilled Chicken Recipes
70 Muscle & Performance on Twitter
71 Katy Perry wears skimpy bikini on vacation in Italy
72 Never-Before-Seen Images from Classic 'Rocky' Movies
73 Bodybuilding.com on Twitter
74 Workout Split to Increase Mass?
75 Top 5 Natural Supplements for Better Sex
76 Grippedfitnessaudio.com | Wireless Gym Headphones & Earbuds
77 Everything you need to know about astral sex
78 Shawn Ray
79 Tip: A Finisher for Combat Athletes | T Nation
80 Men's Fitness on Twitter
81 https://marketing.bodybuilding.com/marketing/campaign/AminoRitasSale?mcid=sm_twit_deals
82 Men's Fitness on Twitter
83 Kai Greene on Twitter
84 Bodybuilding.com on Twitter
85 Muscle & Performance on Twitter
86 Matthew Tuthill on Twitter
87 Instagram post by 💣Bkbeast • Jul 19, 2017 at 3:45pm UTC
88 Asia Monet Ray on Twitter
89 Lean Gaining 101
90 Kai Greene on Twitter
91 Cathal Robinson on Twitter
92 Teen entertainment sensation Asia Monet Ray talks American Crime Story, fashion line at Target, and StarPower Dance competition
93 Randall Truscott on Twitter
94 Kai Greene on Twitter
95 Full-Body Workouts of the Legends | T Nation