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All the Badass Trailers You Missed This Weekend From San Diego Comic-Con

Gal Gadot and Chris Pine join forces in ‘Wonder Woman,’ Ben Affleck’s Batman recruits the ‘Justice League,’ and Charlie Hunnam brings the legend of ‘King Arthur’ to life.

Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

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Sagittarius Horoscope for Sunday, July 24, 2016

Sunday, July 24, 2016 - Your mind is like the sea that has washed over the tide wall and your thoughts are breaking the molds of containment. Although it feels as if nothing can stop you now, your confidence borders on denial. It's a bad idea to disregard the laws of the road or the rules of engagement today. But you might feel even freer once you agree to color within the lines. Ironically, sometimes the right constraints grant you the independence you seek.

The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break from them at times to either progress or avoid injury. The bench press is fun to do, but it is not the only chest exercise that you should be doing.

6 Best Fats for Losing Fat

Yes, you need to eat fat to lose fat. But not bacon and fries. Here's what needs to be on your plate.

2 Fat-Frying Battle Rope Workouts

body, instead try initiating the movement from your core. “Keep the waves small, fast, and uniform the entire length of the rope,” advises Hopkins. Follow her form tips (right) and then try her favorite routines (below) for a fast and furious total-body workout in minutes.

5 on Twitter

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The 7 Best Workouts for Fat Loss | T Nation

Walking, however, won't raise cortisol. In fact, it might lower it because it helps you unwind and relax. While it won't burn a ton of calories, it can still make a significant difference. A fairly rapid walking pace can use up about 350-400 calories in an hour. Over a week that comes up to 2400-2800 calories. A pound of fat is about 3500 calories. While the math isn't quite that straightforward, it could amount to an extra 4-5 pounds of fat loss over a 12-week period.

T NATION 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

T NATION 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

T NATION 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

The Rock

As Dwayne "The Rock" Johnson begins his YouTube career, his good friend Lilly Singh AKA iisuperwomanii gives him a tour around the remote volcanic island where all of your favorite videos get made!...

Tip: Challenge Yourself With a "Changeup" | T Nation

If you've hit a roadblock, don't throw out your staples, just give them a changeup. Add a pause on your front squat and push-up. Push and pull the sled. Use some lateral moves on your shuttles instead of plowing straight ahead. These kinds of changeups will make familiar exercises tougher and hit your motor units (and your mind) in a whole new way. Here are a few ways to do it.

T NATION 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

STRONG Life Ep. 87: How I Organize The Business & Training Operations at The Underground Strength Gym • Zach Even-Esh

As of now, I have 2 locations in NJ and a 3rd location in the works. It's NOT easy but nothing in life truly worth having is easy!

Russian Lion Power Course Digital Edition • Zach Even-Esh

Included is a 33 page introduction by myself with my thoughts on life and lifting. This book simplifies the system of training, nutrition and lifestyle, something ALL men should be looking to achieve along with success in life.

15 - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet - The Motivational Gym Shop Your cart (0)

16 (@cutandjacked) • Instagram photos and videos

The Complete Calves Workout

You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

The 9 Worst Online Dating Mistakes You're Making

You want to up your odds and shoot for the stars—or, rather the girl who's out of your league . But new  research  from Binghamton University says you're being too self-centered and aggressive. Males tend to focus on their own interests, whereas women are more conscious of who they're reaching out to—especially when it comes to attractiveness. Now, we're not saying you shouldn't talk to a knockout; but men tend to send a lot of messages to female users and not get many responses in return, the researchers found. Be more selective and less so at the same time: Reach out to women who may not at first seem like your "type" as well as those who do.

Frank Brackett on Twitter

@BioLayne kills me, but you are correct. Lost all respect for the guy.

My Journey from 300 Pounds

second year, I hit a plateau and decided to start lifting. Of course, all I though about was just lifting heavy. Being untrained and not really coordinated, that was difficult. I had no idea in programming or developing a training routine. Didn't have a trainer. I picked up magazines and read workout routines and just looked at the movement and did my best to imitate them. Until I hurt myself. still doing a bunch of cardio and lifting, lost another 20 pounds then really plateaued. I didn't really look at what I was eating or how much. Ended up seeing down the road that I was crash dieting and then overeating and then not eating.

Instagram photo by Mr. Olympia Official Instagram • Jul 26, 2016 at 1:02am UTC

Hidetada Yamagishi on Twitter

There is no such a thing impossible. Only thing holds you back is yourself @TeamGaspari @MetroFlexLBC

Instagram photo by Dave Tate • Jul 25, 2016 at 1:29pm UTC

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

How to Get Defined Lower Abs

Don'’t worry about how many reps you can perform. Too many people try to do 20, 30 or even more reps for abs, but this tends to make you conserve energy in the weak areas of your abs and focus more on the strong parts.” Roland suggests that by crunching your weakest area -- your lower abs -- you'll improve the quality of each set, even if you aren'’t able to perform as many reps.

7 Fat-Torching Dumbbell Exercises

Whether you’re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isn’t in the cards. That doesn’t mean you need to hit pause on achieving your goal to torch bodyfat and build lean muscle . If you can find a pair of dumbbells, enough space to do a lunge, and the energy to go balls to the wall for up to a half hour, you have all of the ingredients to stay on track.

3 Simple Rules for Gaining Greater Mass

There is no doubt that you can build mass on heavy weight and lower reps (1-5) but the load needed to gain mass on a low-rep program is difficult for the most of us. Unless you have a 400-pound bench press, 500-pound squat, and 600-pound deadlift, you will need some more reps. In order to cause enough stimulation for muscle growth, you need to have a higher time under tension (TUT) to cause enough microdamage to the muscle tissue. Conversely, if you train too light (15-25), you will not have enough load to stimulate strength in the long run. Different rep ranges on occasion help to break up the monotony but with proper nutrition and recovery, the 5-10 rep range will be the perfect prescription to gain mass.

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.

Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

Transform Your Triceps

Suspend a 25-45-pound weight plate from a weight belt between your legs and position yourself in the top position of a dip: torso roughly perpendicular to the floor, arms extended, knees bent, head facing forward. Keeping your body as upright as possible to emphasize the triceps, not the pecs, lower yourself until your upper arms are about parallel to the floor. Extend your elbows to return to the start position.

Mass Deception

I started bodybuilding when I was 18. For the first nine years, I was in the gym all the time — two hours per workout, hitting every bodypart with 20-25 sets. That, I was taught, was how I had to train. I was fine with that. I loved it, but life soon conspired against it. Family and career responsibilities increased, chopping my training time to one-third of what it had been. However, I refused to compromise my bodybuilding progress. Somehow, I had to compensate for my loss of training time by making my workouts three times more productive. The Dorian Yates-Mike Mentzer method satisfies that requirement if appropriately applied and it worked for them, but it demands multiplying your intensity manifold. That I could do.

Iron Maiden: Ana Delia Turns Up the Heat

I’m not a sleepwalker. I don’t stand up at night and start walking around the house or anything like that, but I do work out while I sleep at night. Let’s say if I’m really stressed out or I’m having a hard training week, you might catch me moving my feet as if I’m running. One time my husband caught me doing karate punches in the air while I was asleep. Another thing I’ve done ever since I was a child, if I’m sleeping with my face down, I curl my legs as if I’m doing leg curls.

The Butcher

Today you will train hamstrings and calves.  Among hardcore trainers and rows of underused equipment, you’ll do 15 sets for hamstrings and nine for calves while being observed by an inquiring FLEX scribe and a tireless FLEX photographer. You live for this. You are Jay Cutler.

Weider Principle #20: Cheating

Of course, as anyone who used a crib sheet or wandering eye to ace a test knows, it’s a lie meant to discourage. Bad cheaters don’t prosper. Good cheaters do—if they know when and how to do it, and if they do it only occasionally. This month, we offer a crib sheet to exercise cheating. By loosening your form only to expand sets beyond strict-form failure, you can up the intensity of your workouts and increase their effectiveness. Most exercises shouldn’t be cheated, and most reps shouldn’t be cheated, but if you study our lesson plan you’ll learn how to use this valuable technique to cheat your way to bodybuilding prosperity.

7 Mass Building Tips for Beginners

One of the world’s strongest men gives his candid take on what is really required to add mass.

Maxed Out Muscle

In each video, you’ll be guided by IFBB Physique pro and Allmax athlete Chase Savoie, who will show you the best exercises for growing gargantuan muscle mass, and the training techniques he personally employs to compete with the best-built men in the world. Workouts cover the chest, back, biceps, triceps, shoulders, and legs. You’re welcome to combine the routines into one grueling training week that pushes the boundaries of your entire body, or you can choose the one that targets the area you most want to bring up and work it into your existing program. If you’ve been wondering what it takes to max out your gains, you’re about to get a crash course in muscle-building extremism.

The XTEND Perform 21-Day Workout Challenge

Bodybuilders in Arnold’s day rarely did any cardio, for fear of burning up muscle mass. But track athletes—especially sprinters—and wrestlers have proven for years that you can build muscle while burning fat with calorie-incinerating exercise that’s far removed from the weight room. In fact, sometimes sprinters and wrestlers can be so ripped that they can pass for bodybuilders or powerlifters (Google Alexander Karelin, three-time gold medalist in wrestling for Russia—he was jacked and cut beyond reason). What’s their secret? Their sport training is essentially high-intensity interval training (HIIT), which is nothing more than brief bouts of extreme effort followed by periods of lighter activity or rest.

Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

On Trial: Bands vs. Cables For Growth

Although you should regularly include strength bands in your training, we are not saying to replace cable exercises with bands. Instead, use bands in place of some of your cable exercises from time to time. Bands will help you build better strength and muscle power, as well as place greater emphasis on certain areas of the muscles.

Inclined to Curl

While we’re at it, I might as well give you an entire biceps routine. Start with standing dumbbell curls and perform four sets of six to eight reps. I like using a lower rep range for this mass-building exercise. Then move on to seated incline dumbbell curls or preacher curls. Do four sets of 10 to 12 reps, keeping your rest between sets as short as possible — 30 seconds at most, if you can. From there, move on to concentration curls, which is a great movement for peaking the biceps. Again, four sets of 10 to 12 reps. Perform this last exercise only every other week. I believe it’s relatively easy to overtrain biceps, so eight total sets followed by 12 during alternate weeks is plenty.

Summer Shred Workout 2016

Along with our ultimate abs-shredding program— Four-Weeks to Six-Pack Abs— there's also a supplement plan to help accelerate your gains and a 12-week series of body-chiseling videos with tips to keeping lean and strong all summer long. Modeled by IFBB Pro and Hi-Tech/APS athlete Matt Christianer, our Summer Shred abs routine will help create beach-worthy washboards by emphasizing different muscle groups with each workout. Add these midsection moves to your own routine or download the complete M&F Summer Shred plan to chisel a head-turning physique in just four weeks! Don’t forget to share your summer six-pack photos with us using #MFSixPack and you can win prizes from Muscle & Fitness and Hi-Tech.

To Stretch, or Not To Stretch?

Here is the real blow for stretching before or during exercise. The group that did not stretch showed a significant increase in strength with all exercises, whereas the groups that stretched before or during exercise had increas es in strength for only certain exercises. And here’s the good stuff about muscle growth and IGF-1. Researchers found that the group that did not stretch showed higher values of IGF-1 when compared with the other groups. It has been concluded that not stretching can more effectively increase muscle strength as well as basal serum IGF-1 levels.

The 30 Best Bodyweight Exercises for Men

But you're not a chump, and this is no walk in the park—this is your gym time, dammit, and there's no way you're skipping your daily shred session just because some knuckleheads are taking up all the gear. So instead of waiting an eternity for the bench to free up, find a spare corner of the gym and do these bodyweight moves instead. With these in your arsenal, you'll watch the fat melt off your midsection and that muscle pop through your shirt in no time.

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

5 Best Foods for Building Muscle

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

Blow Up Your Bench for a Massive Chest

Almost anyone who has stepped foot inside a gym has made the bench priority one at some point. After all, a big bench equals a big chest. And who doesn’t want a massive chest that’s the envy of all? So why has an exercise that was once an, ahem , benchmark for strength and size been kicked to the curb like yesterday’s outdated software? Most people will tell you that they steer clear of it for fear of a torn pec or rotator cuff injury. That’s too bad, because the bench press is still the big daddy of upper-body exercises — as long as it’s done the right way. That’s where we come in. On the following pages, you’ll find a step-by-step guide to performing this exercise for both monster chest growth and a jaw-dropping retort to the inevitable — and annoying — question, how much do you bench?

6 Weeks to Get Lean

STRATEGY 1: CUT CARBS IN HALF When carbohydrate intake is lowered, the body turns to fat for energy. So to start shedding some fat, cut your carbs drastically—in this case, by half—for four straight days while maintaining your regular workout plan. Not only does this reduce calories, but it also helps control insulin, the hormone released with carb consumption that can increase the appetite. The easiest way to implement this step is to halve your carbohydrate portion size at meals. Instead of a full bagel, for example, eat half. In lieu of a medium plate of pasta, have a small plate. Eat only three-quarters of a cup of rice compared to the rounded cup you may typically consume. You’ll burn fat and your desire to eat should also subside. Following a lower-carb diet for too long can backfire for some, decreasing leptin levels and slowing the metabolism, so return to your regular portions after four days. Introducing carbs back into your diet after this kind of drastic reduction kicks up leptin levels and, therefore, your metabolism. In addition, when the body comes out of a brief, modified lower-carb diet, it becomes more efficient at storing carbohydrate as muscle glycogen, key for pushing through your workouts with the type of intensity you need to elicit growth.

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The Clean, Lean Muscle Meal Plan

Bulking up and cutting down sucks. It's time-consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training day s and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant bodyfat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.

The 15 Best Fat-Burning Foods

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

51 Does Soreness Equal Muscle Growth?
52 2 for 1: The Best Moves to Shatter Your Personal Records
53 6 Most Important Post-Workout Nutrients
54 9 Paleo-Friendly Barbecue Recipes
55 Top 5 Forearm Training Mistakes
56 25 Ways to Melt Off Fat Today
57 Physique Pro Jeff Seid Exercise Tip - Straight Bar Curls
58 7 Power Breakfasts to Power Your Workout
59 High Bar Squat Vs. Low Bar Squat
60 The 8 Best Foods for Total Body Strength
61 9 Foods that Should be in Your Refrigerator
62 7 Myths About Six-Pack Abs
63 Rate My Workout: Pumped Up Chest & Shoulder Workout
64 The 4-Week Fat-Burning Meal Plan
65 The Seven Deadly Sins of Dieting
66 Bench More Instantly With This Four-Step Grip Primer
67 The Endomorph Dilemma
68 11 Best Supplements for Mass
69 7 Exercises to Work Your Legs to Exhaustion
70 Bread Winners: Tasty Sandwiches to Pack on Muscle and Stay Lean
71 M&F Iron Maiden: Hope Beel
72 The Double-Complex Cardio Workout to Melt Fat
73 11 Ways to Fix Shoulder Pain
74 Bulletproof Your Body: The Ultimate Warm-Up
75 I'm Coming Home (To Carbs)
76 Tony Horton's Fat Shredding Bodyweight Workout
77 T NATION on Twitter
78 Roelly Winklaar's Pec Punisher Workout
79 5 Worst Things to Do for Building Bigger Triceps
80 WWE NXT on Twitter
81 6 Things You Should Never Do Before a Workout
82 What to Do When Your Sex Life Gets Boring
83 9 Ways to Cure (And Prevent) Shin Splints
84 The 21-Day At-Home Shred: Day Three Video Demo
85 25 Greatest Power Songs of All Time
86 Healthy Frozen Treats for Summer
87 Dwayne 'The Rock' Johnson Is a Pokémon Go Character
88 Children on an IFBB Stage?!
89 6 Best Extended Range of Motion Moves for Mass
90 9 Things You Didn't Know About Arnold Schwarzenegger
91 15 Minutes to Bigger Arms
92 How to Lose Weight
93 4 Ways to Become Better
94 Jemaine Clement, Nicole Scherzinger, Alan Tudyk Join Dwayne Johnson in Animated 'Moana'
95 You Should Know Squat
96 Train Your Abs for Maximum Definition