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WATCH: Swede Shares the Training History That Developed '5th Set'

As we prepare for the release of his highly-anticipated book, Swede shares the foundation of his strength training and the programming philosophy he has developed.

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Sagittarius Horoscope for Tuesday, July 7, 2015

Tuesday, July 7, 2015 - Your creativity may be off the hook today, but others don't seem to have an inkling of the artistic message you're trying to convey. You pour your heart into painting a picture or writing a song and, naturally, are quite proud of your production. But somehow your peers respond with puzzled smiles, and needless to say, you feel like an unappreciated artist. Ultimately, art is subjective and there's no telling who will find your work meaningful. Following your muse can be a lonely endeavor, but expressing your imagination is one of life's greatest joys.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

The Predator's Mean Greene Back Workout

Not Greene. Greene won the jackpot in the back genetics lottery and milked it to the max. His lats are wide and thick, inserting so low into his waist it almost looks like he doesn’t have a waist from behind. He’s got so much muscle tissue back there his lower lats actually hang over his spinal erectors and glutes. Greene’s wide shoulders only help his front lat spread match his rear lat spread; when he hits the pose from the front, he’s got meat hanging down of his frame. In a Kai Greene back double biceps pose, things come alive, fibering out, jumping of back there: his back is crisp, detailed, gnarly—add your own adjective. Greene’s back has been a strength for him since back in the day when he was placing in the top 3 at the NPC Universe, the show he’d win in 2004 to earn his pro card.

Attack Your Abs With These Fat-Burning Moves

Technically, you don’t need any equipment to train abs . Your own body weight and some open floor space are all it should take. But that can get old after a while. Not to mention, there are various pieces of gym equipment that are great for making your abdominals work just a bit harder for new gains in strength, shape, and overall core stability. A few of our favorites: a decline bench, a medicine ball, and a Roman chair. These three in particular have been around since the Arnold, Zane, and Draper days, and for good reason.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

6 Biggest Nutritional Problems, Solved

Those looking to get lean are often the biggest nutritional offenders. Because they're so obsessed with shedding bodyfat, they often go too far in their efforts and stall their progress or, worse, start to backslide into the awful realm of being "skinny fat" (the result of lost muscle mass without a marked loss of fat). Remember, moderation is the key to steady gains. The following three mistakes are the result of pursuing extremes.

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The Beginner’s Guide to Interval Training

With all of that said, the real magic of HIIT lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: your  metabolism  is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

Be a Stronger and Leaner Bodybuilder with Strongman Training

Incorporate these strongman training moves into your routine to become a better bodybuilder

The Ultimate Musclebuilding Stack

The last of the “Trilogy” stack is Plasma Muscle, another mTOR activating supp through two leading ingredients — Peak ATP and optiNOs. Peak ATP increases anabolic signaling while reducing skeletal muscle calcium influx and release — leading to an improved muscle contraction. This key ingredient also supports vasodilation for a better blood flow, which delivers more oxygen and nutrients to your muscles.

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The Ultimate Shoulder Blasting Exercise

@allisonfrahn using one of my favorite shoulder training techniques for hypertrophy and aesthetic purposes. Furthermore we are excited to announce @allisonfrahn contributed a workout for the new #Jailhousestrongintervals book This could have been included as a variation of the traditional dumbbell press, but it is simply too effective not to get its own special place. With this movement, focus on controlling the negative and exploding on the positive. This really stresses the deltoids and greatly increases time under tension. How to correctly perform the half-half full dumbbell press: · Start off seated on a seated military bench · Rest the dumbbells on your shoulders to start · Push the weight halfway up · Return to the starting position · Push the weight halfway up again · Return to the starting position · Now push the weight all the way up · Return to starting position Important note: This could also be completed with a barbell. #bouldershoulders #pigiron #jailhousestrong #joshstrengthmethod #Jailhousestrongcardio #Jailhousestrongintervals @destinationdallastexas @offic

Lifting Heavy Weights Twice a Week Is Enough to Build Muscle

In one study, when three groups of men hit the weights two, three, or four times a week, the differences in strength gains were minor. Says study author Pablo B. Costa, Ph.D., “Training twice a week can be enough for strength gains because it allows for better recovery. Higher frequency may blunt some of the effects of training.”

The Complete Upper-Body Dumbbell Workout

With all the training tools at your disposal, none are as easy to use or as convenient as dumbbells. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. Dumbbells have some unique traits that other kinds of weight-training equipment don’t offer, so compiling an all-dumbbell workout is not only a great challenge for beginning lifters but also a solid go-to change of pace for more advanced trainees. This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. These engage more than a single pair of joints and thus recruit more muscle tissue. You can also move more weight than with single-joint movements, which is necessary if your goal is to build big muscles. The Dumbbell Advantage 1) Balance required.

Improve Your Physique with Turkish Getups

You would be surprised how many core muscles it requires to roll and get up and down off the ground. Mobility is one thing, but the amount of core strength it takes seems to be the limiting factor in the first part of the TGU. Think of these exercises as the “super sit-up” with function. Keep in mind the core also involves the muscles around the thoracic spine, not just the abs. The whole entire torso, i.e. the core is called upon during the TGU. When you start to do the TGU with a heavy bell in your hand, you will feel your abs working, trust me.

Proper Form on Some of the Most Fundamental Exercises

The permutations of chest exercises run the gamut from bench presses to cable and machine flyes, most with multiple angles. To build muscle mass in your chest most efficiently, you must do pressing movements straightforward to arm’s length. It’s the best way to contract your pecs against the most weight. Flyes — done by keeping your arms straight, splaying them wide, then contracting with a hugging motion — are not as powerful of a pressing movement, so they’re not as effective for building maximum mass.

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Five Finishing Touches for Any Workout

If you’re the type to show up to the gym and hit the weights fast, with minimal rest between sets, it’s important to finish your workout properly rather than think “I’m sweating, that’s good enough” and leave the gym early. Getting through two-three exercises is better than none, but adding a finisher circuit will ensure you make gains in the long-term.

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

Grow Your Biceps

The calves may take top billing as the body’s most stubborn bodypart, but the biceps aren’t far behind. Seriously, when was the last time you experienced noticeable growth in your bi’s? You’re probably aware that the triceps make up two-thirds of your upper-arm size, which in theory means the biceps (a measly one-third) have that much lower of a ceiling for potential size gains. But does this mean you should throw in the towel on your biceps training and just focus on the horseshoes on the backs of your guns? Don’t even think about it. Your biceps size ceiling hasn’t been reached yet, and a few basic (yet aggressive) tweaks to your training program might be just the thing to bring up this stubborn area. To provide such modifications, we enlisted Rocky Rogers, a personal trainer at Iron City Gym Hardcore in Cypress, Texas — and owner of 20-inch pipes himself — to offer his most effective biceps-boosting strategies to help get yours growing. Rest Your Guns More frequent training won’t necessarily lead to bigger biceps. What your arm-training program might be lacking is simply more rest days.

7 Surprising Sugar Bombs

So you think steering clear of soda and candy keeps your sugar intake down? Beware of these seven sneaky sources of the sweet stuff.

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Next #ProjectFlex camp is October 17-18th just weeks after the Olympia! Tickets now available

Boost Testosterone Levels with Coffee

Now, a Nutrition Journal study also indicates that men who consumed caffeinated coffee have more testosterone. In the study, subjects were assigned to caffeinated and decaffeinated groups. Participants consumed five 2g portions of instant coffee per day (caffeinated or decaffeinated Nestlé’s Taster’s Choice), which was mixed with approximately six ounces of boiling water and consumed with every meal as well as mid-morning and mid-afternoon.

Hand Spacing Q & A

For example, when I performed barbell bench presses, I liked using a relatively wide hand spacing, with each hand placed about a foot beyond shoulder-width. With my hands positioned there, more stress was placed on my outer pecs, which resulted in making me look wider. Had I taken a narrower grip, say with my hands aligned with my shoulders, I would have hit more of the center of my chest muscles. If I’d used a close grip, the stresswould have been focused on my triceps, as well as the inner edge of my pectorals, which is where all the striations appear when you hit a most-muscular pose. The rule of thumb for chest is the wider the grip, the more you work the outer edge of your pecs; the closer the grip, the greater the stress on your center line.

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Rear-Delt Mass

To illustrate this difficulty, compare your rear delts’ isolation, range of motion and strength with those of other muscles. Biceps, triceps and legs contract directly against the weight they are lifting and, therefore, are more thoroughly fatigued. Pectoral muscles and lats can push an enormous amount of weight through a great range of motion, which means they, too, are more directly fatigued. Even frontal and lateral deltoid heads can be more easily isolated and lift a greater amount of weight directly and through a greater range of motion by means of front or lateral dumbbell raises. They, too, can be more directly and thoroughly fatigued. So, what is the solution?

Diet 911: Turn Your Man Boobs Into Muscle

Don’t be afraid to add a yolk or two to your eggs. Testosterone is made from cholesterol, and studies have shown that dietary cholesterol doesn’t raise “bad” LDL levels in your blood. Your flax consumption is a double-edged sword. A very nutritionally dense food containing fiber, healthy fats, and vitamins, it also contains chemical compounds called lignans, which are known to have a weak estrogenic effect. For that reason, stay away from these seeds.

10 Signs You're Bad in Bed and Don't Even Know It

Fix it: “Foreplay, foreplay, foreplay—I can’t say it enough!” Morse says. You may be ready to go the second you get home, but you have to remember, sex is mostly mental for women. They have to be warmed up, physically and mentally. “Most women not only enjoy foreplay, but we need it in order to get aroused before actual intercourse,” Morse says. Foreplay can even start hours before you're through the door. Send her a text about how much you can’t wait to see her or how beautiful she looked this morning. Then when you get home kiss and caress her before you start taking her clothes off. Foreplay isn’t a suggestion; it’s a requirement for most women.  

10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

Summer One-Up Week 4: Thrusters, KB Swings and Situps

Looking for a challenge this summer? Get ready to throw down with our fitness expert, PJ Stahl of PJ Stahl Fitness, creator of the TABATA Transformation System. Each week, PJ lays out a quick workout that measures your level of speed, power, endurance, strength, and skill. Think you can “one-up” our guy?

5 High-Intensity Interval Weight-Loss Workouts with Kettlebells

And by increasing your heart rate, you also increase the number of calories—and amount of fat—you shed during the workout. But unlike running or cycling, workouts typically associated with amping heart rate and aerobic capacity, doing a high intensity kettlebell routine also builds muscle. Talk about saving major time at the gym. 

How to Personalize Your Workout - Born Fitness

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so...

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.

Build a Superhuman Upper Body With This Workout

This just in — your upper-body workout just isn’t cutting it anymore. The problem with most programs is that they either go for low-weights, high-reps OR high-weights, low-reps. So even if you’re doing a lot of bench presses, overhead presses, and heavy pulls, the truth is you’re not getting enough volume and intensity to stimulate incredible muscle growth.

Try This Incredible Chilled Shrimp Pasta

To most people, cold pasta salad conjures images of rotini doused in bottled Italian dressing. Done right, though, a simple mix of satisfying pasta, a flavorful protein, and a basic sauce can meld together to form a delicious, heat-beating summer meal. At Plin, a modern American restaurant in San Francisco, chef Alexander Alioto takes chilled fresh-made pasta, tops it with luscious shrimp, and adorns it all with a summer tomato puree. The dish easy to construct, and transports well to cookouts, where it’ll steal the thunder from those lesser variations.

Muscle in Minutes: Shoulders

Building well-capped shoulders , some would say, takes years and years of heavy pressing and experimentation. Those folks aren’t entirely wrong but it’s not exactly what you want to hear if you’re already behind the curve in this department. By training your delts with a simple, exercise-minimal routine, twice per week, you can start to make up ground on the lifetime pressers pretty quickly. Delts are fast to respond to proper overload and they can handle a reasonable amount of volume. So even if you can’t overhead press 250 pounds for 3-4 reps, you can still reap some appreciable gains from a more conservative press-first approach.

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For example, a recent study of rugby players showed that strongman exercises are just as good as traditional lifts for building muscle and boosting performance. Researchers compared the effect of a 7-week traditional weight training program that included the clean and jerk, deadlift, military press, back squat and one-arm row with strongman exercises that were biomechanically similar: Log lift, farmers’ walk, axle press, heavy sled pull, and arm-over-arm prowler pull.

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.

Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

6 Moves for a Stronger Neck

Barbell  deadlifts  are great trap and upper-back builders since they recruit the muscles of the entire body and increase the release of natural anabolic hormones, like testosterone. However, to eliminate skinny-neck syndrome and protect against injury you’ll need to add some direct work to target the muscles. Build functional strength, prevent injury, and improve posture to get the most out of training (and life) with this six-move neck workout.

Eight Essential Rules for a Clean Bulk

First things first: you can only gain weight during a caloric surplus. But gone are the days of splurging on everything in site for the sake of a bulk . Instead, target a moderate caloric surplus so you’re not adding fat. A good rule-of-thumb for calories is 16 x your bodyweight in pounds. For example, if you weigh 175 pounds, you should consume about 2800 calories (16 x 175) to gain weight. 

The 7 Best New Hair Products for Men

There’s more to great hair than just squeezing a fluorescent blob of gel out of a tube in the morning and calling it a day. But it doesn’t have to be a lot of work, either. With a few specialized products like these, which remove shine, maintain hold, and clean thoroughly without harmful ingredients, you can achieve perfect hair every day with minimal time and effort.

Cellucor Super HD at

Warnings: THIS PRODUCT IS ONLY INTENDED TO BE CONSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant or nursing. Before using this product, consult a licensed, qualified, health care professional, including but not limited to, if: you are taking antidepressants such as a MAOI (Monoamine Oxidase Inhibitor) or SSRI, blood thinners, nonsteroidal anti-inflammatory drugs, pseudoephedrine, or you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you suspect you have or have been treated for, diagnosed with or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease or difficulty urinating duet to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, or other dietary supplements and medications.

5 Common HIIT Misconceptions

Effective HIIT training will help you torch calories, build lean muscle,  lose fat , improve heart health, push your limits, and increase efficiency. But while the benefits of HIIT are plentiful, there are still some myths about this type of training that, if followed, can hinder your performance. Find out the truth behind these five common HIIT misconceptions to perform your intervals perfectly.

Check Out the Welsh Rugby Team Pumping Weight in World Cup Training

The 2015 Rugby World Cup takes place in England this fall, and Wales, the fifth ranked team in the world is in serious training camp mode ahead of the sport's most prestigious competition. Anyone with even a passing interest in the sport knows the dudes who play at the international level are complete beasts . Right now the squad is in the middle of a 15-day mini-camp in the Swiss Alps where they are undergoing a rigorous strength and conditioning regime at high altitude.

Grenade .50 Caliber at

Grenade® : A hard hitting, pre-workout devastator designed to make every workout an explosive, energy fueled assault. Powered by Grenade®, the multi award winning sports nutrition specialists, .50 Caliber ™ combines over 20 university tested ingredients and we’re not talking about a little “sprinkling” of “actives”, we’re talking about “Declaring War”! ...up to 3000mg of citrulline, 3000mg of patented Carnosyn® Beta Alanine, 3000mg of Glycerol Monostearate, 1000mg of L-arginine and enough Yohimbine and other energising stimulants to ensure that you ‘Devastate the iron’ at every single workout!*

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5 Powerful, Yet Simple Dishes From Megachefs

He and Hatfield are just like the rest of us: short on time but all too aware of how important it is to be able to fuel up quickly after a workout, as well as take it slow and make something great for a date. And repetition is key: “The way I stock my own fridge is highly repetitive,” Hatfield says. “But men love go-to dishes we know how to make well.” 

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