Top Videos
3 Ways to Skyrocket Your Bench Press!

"Silent" Mike Farr and Alan Thrall are back to talk about strength, why your bench might suck, and a couple ways to fix it so you can start moving more weight.

The Trap-Bar Fix For 3 Painful Movements

If there were powerlifts for the trap bar, these would be them. You can go heavy on these 3 movements and feel great doing it!

Stop Going Heavy on These 3 Exercises

If you've been chasing 1RM strength in these movements, you're barking up the wrong tree. Stay pain-free and get better results by switching to these three exercises!

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.

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.

Finals Wrap-Up Video | NPC USA 2017

Muscular Development's Shawn Ray & Ron Harris wrap-up the final results from the 2017 NPC USA Championships.

[View All Videos]

Top News
Men's Fitness on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

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.

Arnold Schwarzenegger: 'When I look in the Mirror I Throw Up'

“When I look in the mirror I throw up,” Arnold, says in the upcoming February issue of  Cigar Aficionado . “And I was already so critical of myself, even when I was in top physical shape. I’d look in the mirror after I won one Mr. Olympia after another and think, ‘How did this pile of s— win?’" He continued, “I never saw perfection, there was always something lacking. I could always find a million things wrong with myself and that’s what got me back into the gym — because I started out with that mentality.”

Mr. Olympia LLC on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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.”

Tip: How to Increase Your Sex Drive | T Nation

For instance, if you have symptoms of low testosterone (depression, weight gain, inability to put on muscle, diminished sexual desire or performance) or symptoms of high estrogen (increased abdominal fat, fatty tissue around the nipples, erectile dysfunction, or loss of libido), you might consider finding a progressive physician and getting your SHBG and estrogen levels tested (along with free T, of course), the latter with what's known as the "sensitive" assay.

Tip: 5 Rules For Training Success | T Nation

Amit Sapir was born in Israel but he was raised on T Nation. He's been a member since T Nation launched in 1998. Amit has gone from knowledge hungry teenager, to soldier, to qualifier for the 2004 Olympic Games in weightlifting, to IFBB pro bodybuilder. That's why we're glad to have him on the Biotest training team. He's the real deal. Follow Amit Sapir on Facebook

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!

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.

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.

The Protein Powder Handbook

A cup of whole milk provides 8 grams of protein, 8 g of fat and 11 g of carbs (lactose or milk sugar). The remainder is mostly water. The protein is about 80% casein and 20% whey. Since casein makes up the majority of this protein, it mainly provides benefits similar to casein along with some of the benefits of whey.

6 Things You Should Do After Every Workout

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”

Should Your Workout Kick Your Ass?

Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.

Tip: 5 Rules For Training Success | T Nation

Amit Sapir was born in Israel but he was raised on T Nation. He's been a member since T Nation launched in 1998. Amit has gone from knowledge hungry teenager, to soldier, to qualifier for the 2004 Olympic Games in weightlifting, to IFBB pro bodybuilder. That's why we're glad to have him on the Biotest training team. He's the real deal. Follow Amit Sapir on Facebook

The 30-minute dumbbell workout program to build muscle

There's something intensely satisfying about lifting with barbells. After all, there's nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. But when push comes to press, dumbbells offer a lot more versatility. They don't need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncle's garage.

Training Mistakes Part 2

Choosing the correct exercises is crucial to success. It does no good to be strong in the wrong exercises. For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

Today's Workout

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

How much body fat you need to lose to uncover your abs

You’re burning calories, so you can have the extra calories, but spending them on beer or fried food will thwart your efforts toward a six pack, while spending them on vegetables will help. “You need to clean up the overflow and determine where your empty calories are coming from—differentiating between calorically-dense versus nutrient-dense,” McCall adds.

How to build muscle and strength without lifting weights

For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

Optimum Essential AmiN.O. Energy at Best Prices for Essential AmiN.O. Energy

There are times when you want a hefty dose of caffeine for pre-workout performance. But on other occasions, like first thing in the morning or a late afternoon pick-me-up, what you’d get from a cup of coffee is more appropriate. ON’s Essential Amino Energy™ offers the best of both with a formula that delivers 100mg of caffeine from natural sources per 2-scoop serving. Decrease or increase the energy level as the occasion demands. Each serving provides 5 grams of micronized amino acids.

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.

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.

Dorian Yates' Daily Meal Plan

Some bodybuilders equate sugar with energy and therefore jump to the conclusion that it’s best to load carbs prior to a workout as a kick-starter. That’s exactly the wrong thing to do, because your blood sugar levels will actually drop during the training session, and you’ll fatigue more quickly and lose endurance. To maximize energy and recovery, like I say, I schedule a carb drink immediately after the workout is over. One hour later, I eat another balanced meal of protein (beef, chicken or fish) and carbs (potatoes or rice and a fibrous green vegetable). Lack of careful planning is the main impediment to making progress. Only so many nutrients can be absorbed in one meal; to supply your body with its essential muscle-building elements, your goal should be to eat six or seven small meals.

Dorian Yates' 6 Rules for Building a Big Back Fast

A great back is a rarity, because it’s the hardest part of the body to reach with a resistance exercise. Simple pulling doesn’t do the job, because the force has to first pass through the arms, shoulders and lower back. What you must do is concentrate the squeeze into that portion of your back for which the exercise is intended. During chinups, feel the burn in your lats, rhomboids and upper back. When performing barbell rows, feel it in your lats and middle back. For deadlifts, feel it in your spinal erectors, lats and traps. Most of all, love that feeling.

7 Training Tips To Power Up Your Lower Chest!

If you traditionally do declines later in your workout, you will notice right away that you're significantly stronger when doing them first. That's the idea: tackle the target area with weights it hasn't had to push before. Above that, don't be afraid to push heavier weights for lower reps than you normally do. If you typically do declines for sets of 10 reps, increase the weight and do sets of 6-8. Don't underestimate the impact that a novel training stimulus has on a target muscle.

26 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

shawn ray 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

Barbell Row for the Deadlift?

THAT HAVING BEEN SAID they can be a good assistance exercise for deadlifts. But not because they are great at stimulating the lats and mid back (they are inferior to many pulling/rowing variations in that regard). But rather because they are effective at strengthening the lower back by having you maintain that bent over position under load. In other words they can help the deadlifting by strengthening the lower back and specifically its capacity to maintain a solid neutral position under load.

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

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.

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.

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.”

Tip: The Truth About Catch-Up Sleep | T Nation

Does sleeping in on weekends help you make up for poor weekday sleep? Or does it just make you fatter? Science has taken a look.

The Complete Arnold

In more recent days, the Austrian Oak wrote a column, “Arnold’s Page,” in FLEX every month. Some months, questions were answered; other months, he discussed a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

Tip: The Best Damn Sleep Tip Ever | T Nation

Your schedule will vary of course, but it all starts with hitting the sack earlier than you do now and allowing the sleep machinery to finish its job. Yes, I know you're busy and yes, I know you can't do this with a newborn in the house. (I also know you watch several hours of TV a night.) But at least try to allow yourself a "window" for your wake time rather than setting an alarm for a designated time.

Instagram post by Shawn Ray • Jul 30, 2017 at 8:34pm UTC

RSP Nutrition Amino Focus at - Best Prices on Amino Focus!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume with other stimulant containing products without proper guidance. Amino Focus also contains beta-Alanine and may cause a temporary tingling sensation on your skin. This is normal. With continued use, the intensity of the sensation will decrease or disappear. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medication, including but not limited to MAO inhibitors, antidepressants, aspirin, nonsteroidal anti-inflammatory drugs or products containing phenylephrine, ephedrine, pseudoephedrine, or other stimulants. Discontinue use and call a physician or licensed qualified healthcare professional immediately if you experience any negative side effects, severe headache, or other unusual symptoms. The consumer assumes total liability of this product if used in a manner inconsistent with label guidelines. IF YOU HAVE ANY HEALTH CONDITIONS, ARE PREGNANT, BREAST FEEDING OR TAKING MEDICATION, ASK A PHYSICIAN BEFORE USE. KEEP OUT OF REACH OF CHILDREN.

The Seven Deadly Sins of Dieting

These days, Creavalle dampens the sugar devil by scheduling a daily sugar fix. "Sugary foods are least likely to be stored as fat when you eat them after your workout," she says. "After I'm finished training, I always have a handful of Reese's Pieces or peanut M&M's. I don't need a lot. Just a taste." That's sufficient to keep her happy, her sweet tooth at bay and her finely sculpted physique lean and hard.

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.

Muscle & Fitness on Twitter

. @TheNotoriousMMA sends @PaulMalignaggi to the mats in new sparring footage. Can he do the same to @FloydMayweather ?

Man of Steel: How Henry Cavill Got Superhero-Shredded

Instead, Cavill did something that Twight—a man not easily impressed—would remember forever. He drove his heels into the ground and pushed, his face twisting into an expression that can only come from an outlay of supreme effort, his body working harder than at any time during his entire year of training for the role. And slowly he began to rise out of the hole, grinding his way back up, until he completed the rep. He racked the bar, lifted his head, and opened his eyes... and everything seemed different. Suddenly there was confidence, and elation. But beyond that, there was puzzlement—the eyes of man trying to process a whole new world of possibility.

shawn ray on Twitter

Guest Poser @ 2017 NPC Shawn Ray Hawaiian Classic November 4th, Classic Physique Mr Olympia Winner, Danny Hester! Register SRHawaiianClassic

Iron Maiden: Social Media Star Amanda Lee

Personal trainer Amanda Lee has gained a huge Instagram following of people who can't get enough of her impressive glutes and helpful workout tips. We spoke with the gorgeous star to find out about her lower body workouts, motivation and what she looks for in a guy.

Arnold Schwarzenegger's Highlight Reel

Schwarzenegger poses for a portrait circa 1966 in Austria. The now-legendary bodybuilder has since disclosed that his mother wasn't as enthusiastic about his hobby as he was in the very beginning. "When I first started lifting weights in 1962, my mother cried, saying, 'Where did I go wrong? My boy has pictures of naked, oiled-up men on his wall, and all his friends have pictures of girls in their rooms,'" he said.

Muscle & Fitness on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

The 30 hottest photos of Scarlett Johansson

The film debuted a new trailer showing off Johansson in action and this looks like it could be one of her best movies yet. Johansson is front and center as bullets go flying and bad guys get taken down. She looks stunning in the film too.

How much cardio can I do without losing muscle?

"Conditioning is the tool to improve your cardiovascular system, and it's viable to do this without losing muscle," Holder says. 'Cardio,' for many, is uninspired elliptical workouts, long slogging runs, or tired treadmill workouts. But that's not getting muscleheads—or runners for that matter—anywhere. That's also an incomplete view. Typically, regular cardio works just your aerobic system—and not even to maximum efficiency. Conditioning, on the other hand, takes a systematic approach to priming, working, and pushing all your energy systems* which improves your overall cardiovascular fitness.

Natalie Pierre on Twitter

"We're all just a bunch of guys, Joe. Some of us believe that we can do anything. And some of us believe we can't." - @TheRock on @BallersHBO

Muscle & Performance on Twitter

“Functional fitness” diehards consider the Smith machine completely useless. They’re wrong.

10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

51 10 Pics of the Hottest Model You’ve Never Heard of
52 The Cure for Stubborn Calves
53 Combat 100% Isolate by MusclePharm at - Best Prices on Combat 100% Isolate!
54 Men's Fitness on Twitter
55 12 Ways to Build Muscle with Your Diet
56 Muscle & Performance on Twitter
57 Taylor Hill and Daphne Groeneveld Show off Bikini Bods in St. Tropez
58 Muscle & Performance on Twitter
59 17 extreme celebrity fitness transformations
60 Football STRONG - Upper Body Workout at The Underground Strength Gym
61 Shrink Your Workout, Grow Your Chest And Back
62 Heavy Weights and High Reps
63 Tip: The Biceps Exercise for Powerlifters | T Nation
64 6 Reasons You're Not Fit
65 Muscle & Fitness on Twitter
66 on Twitter
67 Vintage Muscle - Arnold Schwarzenegger Revisits Muscle Beach
68 Reinvent Your Rear Delts
69 Train Like a Champion
70 The best ways for super-hairy guys to manscape
71 White Potatoes vs. Sweet Potatoes for Bodybuilders
72 Squat for Size
73 Leg Press Transfer to Squat
74 Tip: 6 Easy Ways to Fine-Tune Your Physique | T Nation
75 5 Sex Toys Men Shouldn't be Afraid to Buy or Try
76 10 Things She Wishes You Knew About Sex
77 6 Ways to Lose Your Gut for Good
78 Muscle & Performance on Twitter
79 Tip: The Ultimate Back-Building Deadlift | T Nation
80 Vancouver's 45-minute challenge and ketogenics with JR Bourne
81 These 3 Exercises Are a Waste of Time | T Nation
82 Tip: Carbs Aren't Essential But You Need Them | T Nation
83 Men's Fitness on Twitter
84 50 Shades Of Yellow: What Color Should Your Pee Be?
85 Men's Fitness on Twitter
86 The Simple Diet for Athletes | T Nation
87 The Big 3 Lifts Suck For Size Gains | T Nation
88 Muscle & Performance on Twitter
89 Muscle & Performance on Twitter
90 Muscle & Performance on Twitter
91 Why Losing Weight Is Hard
92 Muscle & Performance on Twitter