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7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

A Jacked Conor McGregor Impersonator Masterfully Dupes People at Muscle Beach

Here's what the "Notorious" would look like if he were a heavyweight fighter, and a calisthenics expert.

5 Skinny Guys Who Transformed Into Beasts

From skinny to fit, these athletes earned fame, fortune and impressive physiques in the gym.

9 Things You Didn't Know About Arnold Schwarzenegger

Learn more about the bodybuilding legend.

Lee Constantinou's Lean Strength Workout

The good news: You get lots of rest between sets on Team Athlete Lee Constantinou's lat and bicep workout. The bad news: You're going to need it.

Watch: Penn State’s Saquon Barkley Crushes 30 Reps of 225-Pound Bench Press

The Heisman-caliber running back might be the strongest pound-for-pound player in college football.

WATCH: Ass-Kicking Trailer for Martial Arts Movie 'Triple Threat'

Tony Jaa and Iko Uwais leave a trail of destruction in this action-thriller.

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.

WATCH: Mark Uyeyama SPS Presentation — The Progression of Strength and Conditioning

Becoming more knowledgable as a coach means learning the right things and not wasting your time on the wrong ones. The challenge in today's industry is knowing how to tell the difference.

Conor McGregor Responds Via Instagram to Mike Tyson's Diss

The UFC champion doesn't hold back when it comes to his thoughts on Iron Mike's recent comments about his chances for winning.

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Lean vs. Shredded: The Cold Hard Truth | T Nation

Getting shredded is one of the toughest things you'll do, but the rewards are completely worth it. It'll teach you a lot about yourself and the lessons you learn will carry over to all parts of your life. When you're in real shape, there's no better feeling. At least for the weird ones who thrive off pushing their body to places it doesn't want to go to.

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10 Daily Habits of Healthy Lifters | T Nation

It seems to be working because my kidney health markers are back in normal range and were the best they've ever been since 2012. This also coincided with me being able to get in great shape again – being capable of adding muscle and get super lean. It's my belief that when you're young, your body isn't as "used up" and you can get away with doing things that are bad for your health. But the older you get, the more health and hypertrophy become interrelated.

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This might be helpful with a pre-workout, certainly not as a stand alone pwo. So there is your score of 4. I felt stronger while taking it with a pwo, and of course took it twice a day. But as for a test booster, it's not. Without going into detail, I have had blood work done on my test levels, and 75 days on this product (did the bogo free deal), no boost at all in test levels. I am sure all test boosters do not actually increase your test. They can't make a pill that can get past your stomach into your blood stream. So take this product for other things, but to actually increase your test, won't happpen. And that's for all products like this one. I just happened to recently try this product, but I have tried a lot of test boosters as well. They shouldn't be called test boosters.

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.

Tip: Photo Shoot Ready in 21 Days | T Nation

When you have such a short amount of time to get ready, you can't hold anything back. Especially if you aren't in a condition pretty close to what you want to look like. So if you only have a few weeks, there's no way to get in awesome shape using a moderate approach. Especially considering that the third week will be devoted to the peaking process.

Mr. Olympia LLC on Twitter

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Arnold Schwarzenegger's Legs-training Tips

Endurance, in addition to sheer size, makes the legs a difficult bodypart to train. "It isn't enough just to subject the legs to heavy overload"” Arnold said. "“You have to use heavy weights and sufficient volume to stress the fibers involved and exhaust the endurance capacity of the muscles."” Arnold's early training wasn'’t sufficiently high in volume. "“For many years I did only five sets of squats when I really should have been doing eight . . . [and] I did not put enough weight on the leg-press machine"” he said. "“Once I realized my mistakes and corrected them, my thighs began to grow thick and massive."” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-lb squat for eight reps) that turned around a weak bodypart. Note: Arnold's high-volume approach is extremely taxing at first, but eventually the body adapts and grows stronger. Stick with it for 6-–8 weeks to induce dramatic changes in your own legs.

Tip: Get Leaner and Healthier by Doing Nothing | T Nation

Got 5 or 10 minutes? Mindfulness drills like this one can reduce fasting glucose, making fat loss easier. Check it out.

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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!

The Real Reason You're Not Making Gains | T Nation

Look, all of these are fine (heck, I actually created one of them), but they're not likely to be the bottleneck, not by a long shot. If you've ever fallen prey to thinking that your lack of progress is due to external factors, don't feel bad, we all have. Looking for external solutions is just human nature, but it's a lie.

Tip: Strong Grip, Mobile Wrists | T Nation

Your wrists and hands take a beating every day (get your head out of the gutter) and are often overlooked. Then you go to do a push-up or a front squat and you can't do it because your wrists "just don't bend that way."

The Terminator Heads to the Supreme Court

He tells the story of how he came to care so deeply about afterschool programs as a Hollywood star in the 1980s: “I learned about issues, and I learned that there is no straight Republican philosophy or Democratic philosophy." His dueling political impulses, he says, are like those movie scenes with a devil on one shoulder and an angel on the other, with a Tirolean twist. “So there’s the Austrian Arnold and the American Arnold. The American Arnold, the Republican, says, ‘You’ve got to go. Don’t help those kids. The parents should go home and they should do their job,’” he said. “So then it’s the other Arnold, the Austrian Arnold, that says, ‘No, no. That's not the way we would do it over there.’”

Tip: 6 Easy Ways to Fine-Tune Your Physique | T Nation

Think about it: You train hard and watch your diet most of the time. To most observers, you're a "fit guy." But when you get invited to a pool party, schedule a tropical vacation, or even meet a new woman that you hope is going to see you naked in a couple of weeks, you probably want to fine-tune your physique, and your overall looks.

The Best and Worst Workouts Before Sex

“Exercise is fantastic for your sex life,” says Spurr. "Not only do you get your heart rate and circulation pumping, but you also feel more alive and you get fitter to enjoy a more active sex life.” Learning about your body and making it stronger naturally keeps you focused on your physical responses, which is crucial to experiencing full sexual pleasure, says Spurr. Almost any exercise that you do before sex is likely to provide some bedroom benefit. But, by scheduling your workouts carefully, your fitness routine can boost your performance potential as well.

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.

9 Unique Muscle-Building Meals

Bored of the same-old bodybuilding foods? Eating well can be boring and extremely monotonous. Spice things up with these 9 unique muscle-building meals! Each meal contains the proper amount of macronutrients you need to burn fat or build muscle. The best part of it all, these meals can be done in 15 minutes or less!

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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.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

The 7 best exercises to build brute strength

With a deadlift, you're challenging your true strength by lifting as much weight as possible off the floor. That means it’s essential to keep the bar as close to your legs as possible, so that you don’t alter the center of gravity and put strain on the low back. “There’s a saying that on a good deadlift, your shins should bleed—I put tape on my legs, or else there’s blood everywhere,” Herbst says. The instep of your feet should directly under the bar, toes slightly pointed out, knees soft. With straight arms, hinge the hips back into roughly a half-squat to reach the bar, keeping the head up. To initiate the lift, brace the abs, pull the “slack” out of the bar (so it comes up against the plates), and flex your lats. Press your feet into the floor as you bring the bar up along the legs, pushing the hips forward once the bar clears the knees and clenching the glutes at the top. If you’re doing reps, don’t let the bar bounce on the floor between reps; pause and reset so you don’t cheat.

Tip: A Circuit Workout for Fat Loss & Muscle Retention | T Nation

Need to get ripped in a short amount of time but you're worried about losing muscle? Train like this.

Anybody Who Has Bulked with 800+ Carbs?

I haven't done it personally, but I know Layne Norton has coached a few people who have gotten leaner around 600g carbs/day. That's after months of reverse dieting, though. I would assume that if you were to go from 300-400 carbs to 800+, you would definitely put on body fat. That's 3200 calories from carbs alone! If you're eating 200g protein along with it, that's already 4,000 calories with no fats, which is almost impossible, and definitely unhealthy. If you don't mind putting on some BF then I suppose it would work pretty well, although I know more is not always better, and I don't know what happens if a person eats 800g/carbs for extended lengths of time. I'm interested to hear if anyone on the forums has an idea of what that would do to a body in the short vs long term.

Tip: Leg Injury? 2 Ways to Keep Training | T Nation

There are endless opportunities to build greater upper body size and strength when recovering from a lower body injury. However, coming up with challenging exercises when weight-bearing lifts are out of the question can be a tall order. And you don't want to have to resort to using all machines and strict isolation exercises.

Sagittarius Horoscope for Wednesday, July 19, 2017

Wednesday, July 19, 2017 - Everyone seems to be talking out of both sides of their mouths, making it currently impossible to trust what you hear. The trickster Gemini Moon is stirring up trouble in your 7th House of Others, creating the illusion of lots of words that are disconnected from one another. Meanwhile, you’re less interested in clever gossip now that you are hoping to take one heartfelt discussion to a transformational place. No one can deny your intense perspective if they converse with you today. Author Warren Bennis wrote, “There is a profound difference between information and meaning.”

Dwayne Johnson on Twitter

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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.

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.

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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 👍

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.

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.

Muscle & Performance on Twitter

This kettlebell killer will torch calories and fat in 12 minutes:

Arnold Schwarzenegger: Pound for Pound

Train like a powerlifter on occasion to build long-term size and strength.

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Volume Training

Imagine it’s 1979 and you want to do pullups. Already hanging from the bar is Roy Callendar, third in the previous year’s Mr. Olympia. You’d better hope he lets you work in, because he’s not moving on for another hour or so. And 25 sets at the pullup bar are just the beginning. Callendar’s back routines typically consisted of 85 sets, and his entire back/biceps/forearms workout could last six hours! All his body parts went through similar endurance sessions. Callendar is an extreme example of volume training, but his success illustrates that more is sometimes better. With proper nutrition and enough rest between workouts, volume training can lead to more voluminous muscles.

Muscle & Performance on Twitter

Not all protein is created equal, and each type of protein offers unique benefits.

Muscle & Performance on Twitter

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3 variations to 3 of your favorite exercises

Exercises have a specific purpose, but making slight tweaks can engage new muscle groups that you’ve never used before. Try these quick variations with your training favorites and you won't be doing three sets of the same ol’ thing.

26 Sex Positions That'll Get Her Off Every Time

Like the Ankles Up position, this encourages deep penetration since she's lying on her back with her hips at the edge of the bed, and you're entering from under her legs (which can rest on your torso or fall over the edge of the bed). However, it can be difficult to get comfortable if the bed is too low and your groin isn't in line with hers. "More likely, you'll need to lower yourself or bend over her to penetrate fully, but it's sexy on the edge of the bed because it feels like you couldn't actually wait to get to the pillow," Brame says. Plus, she gets a direct view of the action.

Bodybuilding Tips to Grow Your Arms

Within each workout, the reps varied. My first exercise was dedicated to power and size, so I used very heavy, explosive movements, even cheat or body leverage motions on the final set, for six to eight reps. To maximize the pump, I followed with exercises that isolated the biceps more directly, performing sets of 10-12 reps. In either case, I concentrated on making my bis take full responsibility for the movement — that was where I wanted to feel the pain, the pump, the searing burn, all the way from the bottom of the biceps belly to the very top of its peak, as if it were an exploding volcano.

7 Curls for Bigger Biceps

You can also perform these with an EZ bar, which are called — that’s right — EZ-bar curls. In either variation, where you grip determines which part of the biceps you work. “It’s an inverse property,” he adds. “Gripping inside works the outside of the biceps, and an outside grip works the inside of the grip. Use an EZ curl bar for definition or to even out your biceps.”

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Pimp your muscle-building plan with these man-sized movements for beastly size:

The Summer of Arnold Schwarzenegger

An intimate look at Arnold Schwarzenegger at Gold’s Gym, Venice, in July 1973

Top 5 Triceps Training Mistakes

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

9 ways to impress her during foreplay

Going slow doesn’t need to feel like a chore. A lot of women love being mercilessly teased. Instead of zoning in on her hot spots, try ignoring them for as long as you both can stand. Move your hands around her body, but don’t go for her breasts, butt, or crotch. Toy with buttons and zippers on her clothes, without actually unbuttoning or unzipping them. Kiss all around her breasts or vulva, but don’t go for them right away. You want her to practically be squirming for more. Even once you’re going all out fingering her or going down on her, you can keep teasing her by getting her to the edge of orgasm, then stopping.

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