Top Videos
WATCH: Table Talk with Swede Burns and JP Carroll — Keeping Good Form Through Every Rep

Learning proper lifting technique may be a challenge, but being able to recreate it rep after rep is even more difficult.

655 Squat at EliteFTS

a nice, easy 5 lb squat PR

[View All Videos]

Top News
1
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

2
Tip: The Healthiest Coffee to Drink | T Nation

The positive studies on coffee are piling up, and for once science is telling us that something we already love is good for us. It's official, coffee is a health food. Here's what we know so far:

3
Tip: Eat 4 Per Week to Improve Glucose Metabolism | T Nation

According to research out of Finland, men who ate four whole eggs per week had a 37 percent lower risk of type-2 diabetes than men who only ate one egg or less per week. (More than four eggs per week didn't seem to increase the positive effects.) This was associated with eggs' beneficial nutrients that positively affect glucose metabolism and help with inflammation.

4
The 6 Unwritten Rules of the Gym | T Nation

For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror! If you want a pair of dumbbells and they're right in front of a guy doing seated shoulder presses with a pair of 90's, you wait. If you have a pair you actually want to put away, right in front of him, that's right, you wait.

5
Tip: Are You Ready to Eat Bug Protein? | T Nation

Think of how easy it would be to mass-produce insects for consumption or conversion into protein powders. You don't need to clear land, you don't need a lot of feed, and many can live off of organic waste. In other words, if you poop, you're halfway there to becoming an insect farmer who sells his mini-livestock to insect processing plants! Keep them dogies movin', cowboy, or should I say, bugboy?

6
Tip: Give Barefoot Training Another Shot | T Nation

Barefoot training and minimalist shoes were a big trend a few years ago, but everyone made one big mistake.

7
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

8
ENGN by EVLution Nutrition at Bodybuilding.com - Best Prices on ENGN!

Not for use of by those with pre-existing medical conditions or taking any medications, those under the age of 18, those that are caffeine, niacin, or beta-alanine sensitive or women that are contemplating pregnancy, pregnant or nursing. Consult your physician prior to using this product if you are taking any prescription or over-the-counter medication or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your healthcare professional if you experience any adverse reaction to this product. Keep out of reach of all children. Do not exceed recommended serving size or suggested use for any reason. Discontinue use two weeks prior to surgery.

9
Jonathan Timm 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

10
Top 5 Natural Supplements for Better Sex

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

11
Wine vs. Hard Liquor

One of the misconceptions about why alcohol is bad for a bodybuilder’s diet is that it’s high in carbs. Truth is, many forms of booze are quite low in carbs. Some red and white wines have less than four grams of carbs per serving (five ounces). And vodka and whiskey are examples of hard alcohol with less than one gram of carbs per jigger (1.5 ounces). Even light beers contain few carbs.

12
Tip: The Mineral That Treats Depression & Anxiety | T Nation

If you're low in this mineral it could bring on the symptoms of depression or make them worse. Here's what you need to know.

13
LIVE | 2017 Pan American Championships

LIVE | 2017 Pan American Championships

14
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

15
Top 10 Test Boosters for 2017

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

16
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.

17
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.

18 Shawn Ray

For a better experience on Facebook, update your browser .

19
10 Best Ways to Recover After a Tough Workout

Eighty percent of what you see in the mirror is based off your nutritional habits. Working out will trigger anabolic responses in your body responsible for muscle growth . Proper post-workout nutrition can accelerate muscle recovery and new muscle growth. After your workout you should be consuming a meal with around 20 to 30 percent of your total carbohydrate intake. Our bodies are primed to absorb carbohydrates after a workout. In addition to having a good amount of carbohydrates, you want to consume 25-50 grams of protein. I prefer this source of protein to come from a whey isolate to help ensure adequate leucine content and faster protein uptake. Your post-workout meal should be under 10 grams of fat. The higher the fat content of a meal the slower the absorption. Keeping this meal under 10 grams will ensure quick uptake by your body.

20
The best bodyweight exercises for triceps

Looking to get that horseshoe shape in your triceps? To do it, you need to focus on all three heads: the lateral head, medial head, and long head. The good news is that you don't need heavy weights, or any weight at all for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to exhaust your arm muscles—as well as call your core and other upper-body muscles in on the action.

21
Sagittarius Horoscope for Saturday, July 22, 2017

Saturday, July 22, 2017 - Perhaps you dream about the future to avoid dealing with the promises you made in the past. Your intentions may have been very sincere in the moment, but situations change as the months roll by. It feels as if your time is running short now and you don’t know how you’re going to fulfill your obligations. Keep in mind that even the tiniest molehills seem like mountains today. Don’t make any sudden changes to your overall strategy yet; wait a few days to see how the new landscape takes shape. Leo Tolstoy wrote, “The two most powerful warriors are patience and time.”

22
9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

23
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.

24
Top 5 Moves for a Killer Physique

Are you wasting your time doing endless amounts of chest flyes, curls and extensions, with no results? There are 5 major exercises you should be doing every week in the gym. These 5 moves, when properly periodized and performed with good form will completely alter your physique. These exercises are compound movements that will send a surge of fat burning; muscle building hormones through your veins, and will work every major muscle from head to toe.

25
5 Things You Should Know About Eggs

2| While a yolk carries all of an egg's five grams of fat and 186 mg of cholesterol, it also packs about half the egg's six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. This is why many lifters opt for whole eggs plus added whites.

26
Haney's Shoulder Cycle

Finally, phase 3 was a killer precontest workout that I’d turn to only during the eight to 10 weeks before a contest. It was simply too intense to perform year-round — my body would break down from its inability to handle the stress. Phase 3 involved dropping the poundage, increasing sets and reps and reducing the rest period between sets to the amount necessary to catch my breath. It’s as intense as it gets, but worth every drop of sweat!

27
The 6 Best Sex Positions and How to Train for Them

This position involves you being partially upright while only leaning a little weight into your partner's legs. This is going to use all the muscles along your posterior chain to stabilize you so you don’t collapse on her. A strong back and hamstrings along with the stabilizing postural muscles will prevent the embarrassment of having to switch positions because your lower back hurts or that you don’t have the strength to hold the posture. The best exercises for this are deadlifts, bent-over rows, and band pull-aparts.

28
9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

29 Shawn Ray

For a better experience on Facebook, update your browser .

30
Today's Workout

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

31
The Lean Mass 15 Workout Routine

One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training. However, while it’s been said that a stronger muscle is a bigger muscle—and there is a general truth to this statement—it needs to be taken in proper context. A well-trained muscle is always going to be stronger and bigger than an untrained one, and it’s pretty safe to say that a guy who can squat 405 for 10 reps is going to have bigger quads than one whose 10-rep max is 135. But when it comes to volumizing muscles, heavier isn’t always better. Case in point: Ed Coan is arguably the strongest man, pound-for-pound, who ever lived. Standing 5'6" at a body weight of around 220 pounds, Coan squatted 1,019 pounds, benched 584, pulled a 901 deadlift, and has held more than 70 world records. Yet while Ed is impressively thick, he’s never carried anywhere near the lean muscle mass of pro bodybuilders of similar height—guys like Dexter Jackson, Branch Warren, Shawn Ray, and Lee Labrada, who, alternately, couldn’t have come near a 1,000-pound squat on their best days.

32
Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week. http://bit.ly/2ffDB15  pic.twitter.com/wKOf6Tiylo

33
Tip: A Finisher for Combat Athletes | T Nation

This isn't your typical walk of shame because the kettlebell front-squat walking ladder is a workout in itself. The load of the kettlebells in the rack position of each arm makes it extremely difficult to breathe upwards in a faulty fashion. Instead, you must use belly breathing as your heart rate elevates with every set of squats.

34
Tip: Increase Growth Hormone by 1700% | T Nation

Growth hormone (GH) is a big deal to lifters. If you have enough of it coursing through your veins, or if you can somehow increase levels of it through supplements, drugs, or actual GH injections, you cause fat cells to dump some of their cargo and stimulate your liver to produce insulin-like growth factor 1 (IGF-1), which promotes muscle growth.

35
Why Weights Are Better Than Cardio for Fat Loss

While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. You want results as fast as possible with the least amount of work needed.

36
Jason Fee 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

37
Instagram post by Shawn Ray • Jul 21, 2017 at 12:02pm UTC

38
How To Approach Warm-Up Weights

Back to the walk-out.  The way the racks are made today, you only have to take two very tiny steps, so anybody that's taking anything more than that isn't utilizing the equipment that they have. This isn't the '70s and the '80s where you had to walk back three or four steps just to be able to clear the racks. The racks are clear as soon as you stand up. This is why you see the uprights angled in. If they were not, you would have to start your walk-out with your feet closer and walk back two steps before stepping out. They are angled in so you can start closer to your stance and not have the plates hit the uprights when you step out. You barely have to step back so take advantage of it. The fewer steps you take, the tighter you can get before coming out of the rack, and the more set you will be. This also makes it easier to get the bar back into the rack. If you watch many top raw world records you will see many just lean the bar back into the rack or just take one tiny step. These racks were implemented to help you — use them for what they were designed for. It's also safer for you!

39
Kai Greene on Twitter

What we want to focus on the most is using what we have available in our vicinity to create the possibility for a positive outcome. pic.twitter.com/iZulcABd8p

40
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.

41
Instagram post by Lance Keys • Jul 22, 2017 at 8:50pm UTC

42
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.

43
Kai Greene 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

44
Kai Greene on Twitter

My attempt at Bollywood dancing turned into a smooth Shakespearean salsa! Hah! Were loving every min of our Inspire India Tour! pic.twitter.com/E67NgE8eCm

45
A Lifter's Guide to Alcohol | T Nation

Alcohol also lowers HGH, but it really doesn't seem to impact estrogen the way we once thought. A three week intervention on men and post-menopausal women showed once again that the .5g/kg alcohol level (about 30-40g alcohol in this study) had no impact on circulating estrogen. And two other studies I looked at using 1.5g/kg alcohol and 1.75g of alcohol didn't seem to impact estrogen either. Surprised? So was I. It seems that if anyone is going to be impacted by increased estrogen as it relates to alcohol it's women and not men.

46
Terminate Gerrymandering

Though I am still very young ( I haven’t even finished middle school yet), I can see our nation has many big issues facing us. Over twenty trillion dollar debt, 14% poverty rate in 2016, large immigration issues, war on drugs, last year alone the United States dumped over fourteen billion pounds of garbage into the ocean, as well as 15.1 trillion pounds of carbon dioxide into the atmosphere. California’s economy, thanks to Arnold’s changes, is not only a booming economy- but also the 6th largest economy in the world behind the US (California being the main reason it’s that high), Germany, Japan, China and the United Kingdom. Not only that- it’s also the quickest growing economy in the world. The unemployment rate of California is 5.2%, while the national unemployment rate of the nation is 4.2%, Ohio’s highest unemployment rates reach as high as 9.6, and our capital’s unemployment rate (District Of Columbia/ Washington D.C.) is actually higher than California’s- coming in at about 5.8%. But the biggest problem our country faces is without a doubt (insert drumroll here)- gerrymandering.

47
Ab-Solutions

Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

48
19 Squat & Deadlift Variations | T Nation

They've all taken the time to figure out the style of each lift that caused the least pain and injury, maximized their leverages and performance, and/or allowed them to best reach their particular goals. What's hilarious is that many of these top strength and physique athletes "break the rules" according to various experts, making it difficult to find merit with any hard rules in lifting mechanics.

49
Start Here • Zach Even-Esh

Become an Underground Strength Insider

50
Rob's 2017 Contest Prep Thread

When reps are lower (5-6 range) I go at least 2 minutes, and usually closer to 3. For those rep ranges, we're going for strength, so IMO longer rest periods are good because I feel like I can perform much better with a heavier weight having more gas in the tank. Mid range (8-10) I'm usually about a minute and a half, and if I'm 12-15 it's 30-60 seconds. Sometimes I'll look at the clock to gauge it so I know roughly where I'm at, but after enough consistent training, you know how long you need to rest. During prep sometimes I'll even make the rest periods longer, because I'm so gassed and need the extra time to recoup.

51 Can you run too slowly?
52 15 Muscle-Building Finishers for Every Body Part
53 J.R. Ramirez's approach to fitness is no front
54 The 30-minute workout to get 3D shoulders
55 Train with the World's Top Athletes
56 20 Tips to Shed Body Fat for Good
57 The Ultimate Metal/Hardcore Workout Playlist
58 Jason Statham’s 10 most badass Instagram moments
59 Midnight Mass
60 Muscle & Performance on Twitter
61 Increasing Strict Pull-Up Number
62 Transformation: His Weight was His Identity
63 Lying Tri vs. Incline Tri
64 Muscle & Performance on Twitter
65 Winning the War on Hunger: Practical Solutions to Overeating
66 Dwayne Johnson on Twitter
67 Bodybuilding.com on Twitter
68 Dwayne Johnson on Twitter
69 Sean Spicer Resigns as White House Press Secretary
70 6 Moves to Build a Better Back
71 How to set fitness goals and crush them in 7 easy steps
72 Dwayne Johnson on Twitter
73 H.A.I.R - July 25 on Twitter
74 Dwayne Johnson on Twitter
75 John Voorhees on Twitter
76 USA Weightlifting on Twitter
77 Muscle & Performance on Twitter
78 16 Proven Ways to Build Muscle | T Nation
79 Bodybuilding.com on Twitter
80 How to get stronger, bigger calves
81 5 Ways Reverse Dieting Can Take Your Body to the Next Level
82 Muscle & Performance on Twitter
83 shawn ray on Twitter
84 How to Get Ripped?
85 Q&A: Boost Testosterone Levels Naturally with the Correct Nutrition Strategies
86 Bodybuilding.com on Twitter
87 The most kickass backpacks for hiking, biking, and everyday life: 2017 edition
88 Arnold's 12 Secrets to Success
89 Fat-Free Mass Gains
90 Why Eating the Same Thing Every Day Does Not Cause Food Allergies
91 Kulture Hub on Twitter
92 Cristiano Ronaldo's legs workout for sculpted quads and explosive power
93 Instagram post by Flex Lewis™ • Jul 23, 2017 at 7:09pm UTC
94 5 muscle-building summer salad recipes
95 Mauricio Bezares on Twitter