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5 Exercises To Remind You Exactly Where Your Core Is

Break free from the basics. Take your core training to the next level with these exercises.

Prejudging Wrapup Video - NPC USA 2017

Muscular Development's Shawn Ray wraps-up prejudging from day 1 of the 2017 NPC USA Championships.

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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
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

3
In-Kaged by Kaged Muscle at Bodybuilding.com - Best Prices on In-Kaged!

I am very fond of Kris Gethin and have been following him since the time I started working out. Everytime I need guidance on anything, I lookup his videos or articles and follow them. Simply put, he is my role model. I was very excited to try Kaged Muscle products when I resumed working out a couple of months ago and ordered In Kaged along with other items. I have used In Kaged for a couple of months now. What I have noticed is that it does give me the strength to lift/push slightly more than I can without it, however, I do not get any pump during or after workout and have seen no growth of muscles in the past couple of months. In fact, on the contrary, I have noticed consistent muscle loss and feel quite weak the next day. I have lost muscles to the point that someone asked me if I was cutting when the fact is I am trying to bulk. My diet is good and I am getting enough rest too. Donno what is going wrong. May be it is just not for me. Another thing I have noticed is that I have gained fats around the abdomen and lower back area which is really bringing me down. I have decided to quit using it going forward and will just use BCAA with water going forward.

4
Arnold Schwarzenegger Answers Your Cardio Questions

Never forget that your heart is the strongest muscle of all.

5
Why Everyone Hates Personal Trainers | T Nation

Maybe this personal training thing isn't what you imagined. You need to come to grips with the fact that you probably can't be like T Nation contributor and personal trainer Ben Bruno, who was training fishermen (I'm assuming) in Boston and would go home stinking of scrod and haddock, and then, urged on by his kin who said, "Ben, move away from here, Califor-ney is the place you oughta be," loaded up the truck and moved to La La Land.

6
Today's Workout

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7
The fat-loss intensifier workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

8
Simple But Brutal: The Workout Plan | T Nation

There's a legendary old-school plan called Super Squats which claimed you could gain 30 pounds of muscle in 6 weeks through high-rep squatting. Now, the odds of that happening are about the same as winning the lottery. Nonetheless, working through six weeks of high-rep squats has value. If you haven't been doing high-rep squats, you'll see some significant increases in lean mass. As a bonus, you'll learn how to endure, and even appreciate, truly hard work.

9
Tip: Do This for 20 Minutes, Feel Great | T Nation

This takes the load off the discs in your spine and allows them to completely relax without having to contend with the forces of gravity. The bent-knees position will also take tight hamstrings out of the picture so that they don't tug on your pelvis, which will allow your back to relax further.

10
Dwayne Johnson 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

11
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.

12
Tip: The Forward Head Posture Fix | T Nation

FHP can kill your gains. In one study, researchers concluded that performing lifting exercises with forward head posture makes the problem worse. If you already have FHP and continue lifting, you're causing greater injury to your neck which will result in more chronic pain.

13
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/ENFxhH8xou

14
Tip: The Ultimate Back-Building Deadlift | T Nation

Ramp up to a 6 rep max, then do 3-4 working sets at that weight. At 6 reps it's still heavy but doesn't overstress the nervous system. This keeps it out of the 90% zone and allows you to keep the exercise in rotation longer. The ramp also helps slowly build grip strength and allows you to autoregulate when it comes to the weight you should be using that day.

15
The 6-week Model Body workout plan

Morello's take on a "quality workout" is built around large, compound moves—the pillars of your programming—followed by a series of isolation exercises for the finer detailing . The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.

16
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.

17
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.

18
10 Things She Wishes You Knew About Sex

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.

19
10 ways to develop the best abs in the gym

How to do it: Lie on the floor with your legs straight out in front of you and arms extended overhead. Maintain contact between your lower back and the ground as you raise your upper body off the floor, using your core. Keep your arms straight (behind your head) and your toes pointed away from you. Engage your abs as you hollow your belly and slightly round your lower back. Lift your legs off the floor as you raise your shoulders, pulling you back toward the ground. "Start rocking back and forth while keeping your body tight and maintaining the hollow body form," Akman says.

20
Top 10 sexiest photos of Jennifer Lopez

The wildly successful actress, singer, fashion designer, and producer has never looked better—and we've got the jaw-dropping pics to prove it.

21
Kick-Start Stubborn Calves | 5 Science-Based Training Principles

The calves are a troublesome body part for most bodybuilders who look like “light bulbs”— with huge upper bodies, and no calves! This article is based on the newest science-based principles for muscle growth that can be applied to build those stubborn calves. So here are five no-bullshit training principles, backed by research, to grow great calves.

22
Instagram post by Shawn Ray • Jul 29, 2017 at 3:36pm UTC

23
Tip: Do This Chest Exercise Instead of Declines | T Nation

Most decline benches involve anchoring the body by fixing the back of the knees onto a sit-up style bench, which isn't a natural or functional position. And because the body is essentially hanging by the legs, it's much more difficult to depress the shoulders. Gravity wants to elevate the shoulders (towards the neck) throughout the press.

24
Men's Fitness on Twitter

Put your core to the test with this do-anywhere set of 12 plank variations from the @humanfitproject : http://bit.ly/2s7QiPy  pic.twitter.com/ACn3wAD59z

25
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

26
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

27
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.

28
The 2017 Starter's Guide: supplements for success

ON's Gold Standard Pre-Workout unleashes amplified energy*, focus*, and supports enhanced endurance* to help you reach the pinnacle of your game, crush your next set, get that last rep, and achieve some true gains*. This formula raises the bar by providing you with what you need to achieve your True Strength — including caffeine to help dial in intense energy*, mental alertness*, and sharp focus* before you hit the gym. Get it here .

29
10 training tips to build a massive chest

Nobody can go all-out all the time. When you feel your performance beginning to suffer, or you just need a break from hard training, throw in a deload week. Deloading is a short period of reduced training intensity designed to lower injury risk and promote recovery for better gains to come. It’s not optional. “Deloads give your joints a break from the pounding of heavy weights,” says Saladino. “You also need them when you have adapted to a program and you’re not seeing any more gains.” There are several ways to implement a deload. You can cut in half the volume you do in your workouts for a week—so if you were doing 20 sets in a session, perform only 10. You can also reduce the loads you lift, using only 60–70% of the weight you used in the previous week’s workouts. Or, Saladino says, simply begin a new program with lighter loads and focus on higher rep ranges. In short, take it easy and come back stronger.

30
Squat for Size

In theory, it’s as primal as using a bone for a toothbrush — you drape a bar loaded with weight on your back, crouch down and explode up. Easier said than done. Executing the squat properly is anything but basic, so here, FLEX provides a step-by-step guide, plus tips. Get ready to fill out your pant legs!

31
Leg Press Transfer to Squat

So I know everybody says leg presses isn't squatting, obviously, and it doesn't transfer well. So heres my situation. My max was 365 squatting, I could handle 315 for maybe 3 times or so. Pretty much everything over 275 was uncomfortable. I had never leg pressed over 700 pounds. My last leg day, I did my squats, my box squats and decide to hit leg press instead of hack squats for a change up, I hit 800 for 5, moved up to 900, felt 1000 and still got 3, 1100 for a painful 2 reps. I squatted light the next day, 315 for 1, 225 for 10. Then this morning, I was doing my squats, went up to 365 and I felt really good and comfortable. So I went up to 375, and up to 385, still feeling like I could handle more but I didn't wanna push my luck, I did my back off set at 315, only expecting maybe 3-4, but I got 8. a good solid 8. Out of nowhere.

32
Meet the Sexy 'Despacito' Star Zuleyka Rivera

Despite the fact that the video isn't even for the Bieber version, everyone seems to be watching it, and we think we know why: Zuleyka Rivera. You may not recognize her name, but you'll recognize her as the gorgeous star of the "Despacito" music video.

33
The Best Exercises for an Awesome Chest Pump

Since the flat bench press is the most basic mass and strength builder for chest, and not an isolation exercise, it is usually given a pass from getting a pump. People expect merely to feel fatigue from it, not pumped pecs — that, however, means they are bench-pressing incorrectly. Most likely, they are staying flat against the bench and using their shoulders and arms to press the bar up and down.

34
Power Clean Form

I'm currently re-learning clean after I realized all the bad habits I've created during the ego-lifting newbie years. I think I have now learned the basics of the lift, and I'm very driven to take my cleaning from "not bad" to "decent". Would be nice to hear about the flaws that need to be corrected.

35
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.

36
Build Lean Muscle By Carb Cycling

Carb cycling is very simply the idea that we alternate between high-carb and low-carb days depending on our activity level for the day. On intense lifting days we eat a high-carb diet, and on rest or low-intensity days we eat a low-carb diet. It sounds simple…because it is.

37
Fearsome Forearms

Impressive arms are more than good bi’s and tri’s — you also need well-developed forearms. Too many people put in long hours of intense upper-arm training and then just throw in a few sets for forearms, almost as an afterthought. In my estimation, that’s a mistake.

38
Vintage Muscle - Arnold Schwarzenegger Revisits Muscle Beach

The bodybuilding legend joined a crew of fitness industry celebrities at Muscle Beach in Venice, CA, for a throwback photo shoot that paid homage to the golden era of bodybuilding.

39
Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

40
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.

41
The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

42
Sagittarius Horoscope for Monday, July 24, 2017

Monday, July 24, 2017 - You might believe you’re invincible today as you naively proceed along your path to success. Your goals are set high and your current strength is your unwavering self-confidence. Unfortunately, you can’t hold this level of enthusiasm forever. Your positive attitude develops a few weak spots that reveal your vulnerabilities. Nevertheless, you may need to step into a discussion on your own behalf. Instead of using your authority to shut down a conversation, open it up by asking meaningful questions. Queen Rania of Jordan said, “We are stronger when we listen, and smarter when we share.”

43
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.

44
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?"

45
Arnie lends some muscle to the campaign against gerrymandering

Mr Schwarzenegger does not deny self-sorting effects: of course Californian districts become more liberal near the ocean, he says. But they are still home to some conservatives, just as some liberals live inland, and previously such voters were not counted. Strikingly, his main concern is not Democrats or Republicans “getting the shaft” in this or that state. His interest is in boosting political performance everywhere. Uncompetitive districts make legislators less effective, he says: to be precise, he compares politicians in gerrymandered seats to “overweight” people who should “go to the fucking gym”. As a governor he saw ultra-safe legislators in thrall to activists who controlled their re-selection as candidates, long before they faced general elections. He became convinced that if districts held just 10-15% more voters from the opposing party, incumbents’ calculations would change.

46
6 Ways to Lose Your Gut for Good

Instead, walk on an incline at a brisk pace (around 3 mph). That way, you’ll spare the fast-twitch muscle fibers by emphasizing the fatigue-resistant slow-twitch muscle fibers. Also, by staying between 130 – 140bpm, you’ll give your body a nice recovery workout to clear waste, improve your aerobic capacity, and, of course, burn fat.

47
2017 Summer Shred: Workout Program

This program dispels the notion that lifting  heavy is exclusively for strength gains. And while chasing one-rep maxes won’t pave the way to massive muscles, heavy lifting is important for two reasons: First, a stronger muscle can handle more reps and more weight. And since your muscles need a new challenge to adapt to grow—like more reps lifted or heavier weight on the bar—the ability to lift heavier weight for more reps will translate to more inches on your muscles over time. Second, hoisting serious poundage with compound movements like the deadlift, squat, and bench press triggers a greater release of testosterone, a key hormone that’s responsible for the growth and recovery of your muscles. The cluster sets we programmed will allow you to lift weight close to your one-rep max—and for more reps than you would normally be able to accomplish. How? By breaking up the sets into subsets (more on cluster sets below). The effect is a greater accumulation of volume and a bigger release of testosterone, which will prime your body to more efficiently build muscle and oxidize—nerd speak for burn—fat.

48
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.

49
Amino Pro by Dymatize at Bodybuilding.com - Best Prices on Amino Pro - Caffeine Free!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. Bodybuilding.com verifies this price every 30 days.

50
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

51 Muscle & Performance on Twitter
52 Everything You Know About Warming Up Is Wrong
53 Top 10 Test Boosters for 2017
54 10 Foods to Cure Sore Muscles and Speed Up Recovery
55 Joanna Krupa Stuns in Sexy Black Bikini on the Greek Islands
56 The 5 toughest TRX exercises for a full-body workout
57 Musclepharm Combat 100% Whey at Bodybuilding.com - Best Prices on Combat 100% Whey!
58 The 2017 Starter's Guide
59 iPhone 7 — The Rock x Siri Dominate the Day — Apple
60 The Perfect Penis According to 105 Women
61 Shawn Ray
62 Vancouver's 45-minute challenge and ketogenics with JR Bourne
63 25 Foods You Shouldn't Eat
64 The 11 Strongest Women of All Time
65 6 ultra-refreshing grooming products to keep you cool when it's hot as hell: Summer 2017
66 The Go Small to Get Big Arms Workout
67 Best Pre-Workout Protein Option
68 Muscle Maturity
69 Brazilian Model Natalia Borges Shows off Amazing Body
70 12-Step Carb Loading Program
71 Tip: Increase Growth Hormone by 1700% | T Nation
72 Short Muscle-Belly Syndrome
73 Low vs. High Volume Triceps Training
74 Shawn Ray
75 Tip: Go Deep With Technique | T Nation
76 Men's Fitness on Twitter
77 Tip: 5 Rules For Training Success | T Nation
78 Taylor Hill and Daphne Groeneveld Show off Bikini Bods in St. Tropez
79 The Born Fitness Approach to Health and Fitness
80 Shawn Ray
81 Kai Greene on Twitter
82 Bodybuilding.com on Twitter
83 Men's Fitness on Twitter
84 Do I Have Bodybuilding Potential?
85 Muscle & Performance on Twitter
86 Men's Fitness on Twitter
87 My Westside Story
88 Muscle & Performance on Twitter
89 Muscle & Performance on Twitter
90 Bodybuilding.com on Twitter
91 Muscle & Performance on Twitter
92 The New Football Conditioning Test
93 Home Life | Mat Fraser: The Making of a Champion - Part 15
94 Muscle & Fitness on Twitter
95 Instagram post by Brandon Curry • Jul 23, 2017 at 3:50pm UTC
96 Kai Greene on Twitter
97 'Total Divas' Adds Alexa Bliss, Nia Jax, and Carmella in Season 7
98 Is Intermittent Fasting Right For You?