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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.

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.

Daniel Craig Confirms He Will Return as James Bond

After months of cagey responses, the actor finally made the announcement on 'The Late Show'.

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Workout For Improving Your 40-Yard Dash Time!

Obviously, improving your 40-yard dash is one of the best things you can do to improve your performance in almost any sport. The workout program below will help you get faster in record time!

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.”

The 10 worst things you’re doing for your muscles

Generations of gym teachers and track coaches gave stretching a bad name by having us push against walls or pull one heal to our butt. So-called static stretching is most effective after a workout. Instead, activate your muscles by taking 5 or 10 minutes before training to perform an active warm-up consisting of movements such as walking lunges, planks, glute bridges, and marching in place. You’ll be better prepared for a great strength workout— and less likely to hurt yourself.

The 5 Ab Exercises You're Doing Wrong | T Nation

Whether you're hanging from a pull-up bar, have your elbows in those ab straps, or you're on a machine, the leg raise is a great exercise... if you do it right. But most people don't. They start with their legs hanging straight down then flex at their hips. That's mostly a hip flexor exercise, not an ab exercise.

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Build them up. The 20 best forearm exercises of all time:

Tip: The Real Cause of Depression | T Nation

Those observations, coupled with growing heaps of similar evidence, have led many doctors and researchers to believe that depression has as much to do with the body as it does with the mind. Many are of the opinion that depression should be rebranded as an infectious, but not a contagious, disease; that it's as much biology as it is psychology.

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.

Master the Arnold Press to Build Big Shoulders

Add this move to your shoulder workout to target your front delts.

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

Today's Workout

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Tip: The 5 Principles of Arm Training | T Nation

Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.

6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

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SDOTW Check out the Strongest deals of this week US  #Bodybuildingcom #Deals

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.”

10 Things You Gotta Try at Least Once | T Nation

That's why at least once in a lifter's career, the goal should be to get as absolutely shredded as possible, straight up. Sure, this seems like a superficial goal, but maybe it's not a bad thing. If a superficial mindset allows you to drastically reduce body fat, improve general health (no one likes diabetic ulcerations, trust me, I wrote my dissertation on it) and get you the aesthetic of an athlete, I'm all for it.

NITRO-TECH by MuscleTech at - Best Prices on NITRO-TECH!

Nitro-Tech is a scientifically engineered, enhanced whey protein formula designed for all athletes who are looking for more muscle, more strength and better performance. Nitro-Tech contains protein sourced primarily from whey protein isolate and whey peptides – two of the cleanest and purest protein sources available. Other whey protein supplements might have only a few grams of these highly bioavailable and easily digested proteins. Nitro-Tech® is also enhanced with the most studied form of creatine for even better gains in muscle and strength.*

5 Reasons You Should Be Doing Dips

Some of you reading this may not be able to get to a gym for numerous reasons, leaving you to do bodyweight-only training. And in these cases dips are simply awesome, as all they require are two sturdy objects of the same height that are close enough to properly perform the movement (make sure of this before commencing). If you normally do dips with weight, you can instead slow the movement down so that you are lowering your body over 4-6 seconds and raising over 2-3, which will make it feel like you are using far heavier resistance.

Tip: Burn Fat With Every Cup You Drink | T Nation

It also helps your body lose fat, and if a group of Dutch scientists are right, you lose almost 6 grams of fat for every cup you drink. That means that if you drank three pinky-elevated cups a day, you could lose as much as 14 pounds of fat in a year.

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

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.”

The 30 best abs exercises of all time

Hold a medicine ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him/her instead.

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.

12 signs you're overtraining

Focus is critical. (“When you go into the gym you have a job to do," LaCerte says.) Unfortunately, he says sometimes people “bring other stressors into the gym, or it [becomes] social hour” and your gym time expands considerably because “you’re doing a set over here, [then] you’re talking for 12 minutes, then you’re going back and doing another set.” LaCerte indicates that’s counterproductive because “it’s not how the body works when we’re trying to build muscle and lose fat,” and it “can definitely lead to overtraining or ineffective training altogether.”

M&F Iron Maiden: Brooke Mora

Sizzling IFBB Bikini Pro Brooke Mora is sure to grab your attention...

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.

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.

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.

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

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!

These 3 Exercises Are a Waste of Time | T Nation

People have enough problems keeping their elbows healthy without cranking out short range-of-motion wrist extensions and curls on a regular basis. More times than not, the minor muscle-building benefits of direct wrist and forearm flexor and extensor work don't exceed the possible muscular and tendon stress and general waste of training time.

Tip: Carbs Aren't Essential But You Need Them | T Nation

But there's no such thing as an essential carbohydrate. That's because even if you don't consume any carbs the body can produce glucose by using amino acids (a process called gluconeogenesis). So if you consume enough protein you don't "need" carbs to maintain a normal blood sugar level.

Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest

The typical experience with Z-12™ results in falling into a deep, restful, uninterrupted sleep within 15 minutes of taking two capsules at bedtime, and waking up the next morning entirely refreshed without the least bit of grogginess.

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.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

How you can build big shoulders without weights

The exercise pair in Day I (A and B) is done as a superset—complete one set of A, then B without rest. Continue until all sets are complete. The routine on Day II is done as a circuit—perform one set of each move back-to-back without rest and then rest 90 seconds. Do as many rounds as possible in 10 minutes. Note that this is the entire length of Day II’s workout (you’re done in 10 minutes).

The best upper-body workout

1. Bench press Sets: See below Reps: Work up to a 3-rep max Rest: As needed Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. Perform several warmup sets, keeping your reps to five or fewer. Gradually work up to the heaviest weight that you can perform three reps with (this should take at least five sets).  Be sure to use a spotter or perform your sets in a power rack with spotter bars in place.

5 Prowler exercises that train your entire body

When you're pushing the prowler, use a firm grip. You can hold higher up or slightly lower so your body is more horizontal if you're working with heavier weight. Stagger your feet so they're the same width as your typical running stance. When you start moving, make sure you drive through your forefoot and all your toes keep in contact with the ground to provide more stability and power. Maintain a neutral spine, and stack your body so your head, shoulders, torso, and pelvis are aligned. Keep your core engaged the entire time to stimulate the right muscles and take stress off your joints.

America's Hot Girls of the Gym II

ANGT (America's Next Great Trainer) presents the 2nd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 2nd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

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Will there be a knockout? Boxing Commission Approves 8-Ounce Gloves for Floyd Mayweather vs. Conor McGregor Fight:

Hardcore Contenders

We celebrate five of those men, five men who trained the hardest in pursuit of the Sandow only to have it escape their grasp. It may be more instructive to examine their workouts than the workouts of those who beat them, for these five, whose Olympia journeys span more than three decades, simply tried harder. They trained with greater intensity, sometimes longer, often heavier, frequently smarter, but always they drove themselves toward bodybuilding’s summit. Forget that they didn’t make it. Only one man each year does. We celebrate the quest.

8 abs exercises you should never forget

Align yourself beside the loaded barbell, and assume starting deadlift position. Reach down and apply a firm grip around the centre of the bar. Lift the bar by driving through the heels and maintaining a flat back. Make sure you don’t lean to the side of the barbell and let it “pull you down”. Hold tall at the top for a 2 second count, and work to feel your abs and obliques going nuts to keep you upright. Focus on sets of 8 to 10 reps per side.

M&F Iron Maiden: Larissa Reis

This smoking hot international model and IFBB Pro shows off her rock hard assets in this steamy photo shoot.

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!

The Ultimate Calves Workout for Advanced Lifters

This is a tough move to perform without using your calves—which makes it a perfect calf exercise. Lie face-up on the floor with your heels on a physio ball. Pull your toes up toward your shins, and pull your shoulder blades down. With your hips raised, pull your heels in toward your glutes. Roll the ball back slowly as you straighten your legs, keeping the hips elevated. Do a set of 10.

Deadlift Training - embrace the present

My girls started back to school this morning so we jumped right back into our routine. Norah started her 3rd grade year, Lynsey began 8th grade and Meredith is now a junior. Meredith drove to school for the first time so I videoed her backing out of the driveway to share with her mother and I began crying. She saw me standing there doing so and then pulled over and got out of the car to come hug me and tell me she loved me. I love my kids and love being a dad.

7 reasons why it's OK if you have a small penis

With the term “junk” still holding on as a modern day colloquial term, I can’t say I was surprised to learn that nearly 50% of people have used their cell phone to send or receive sexts and risqué photos. “Junk” implies that there’s something less-than-alluring about what’s in a dude’s pants, so it makes sense that self-conscious guys would seek instant reassurance via text message. But as a straight woman, I can assure you that there’s nothing unalluring about your penis—even if it is smaller than average. I can also attest to the fact that few chicks actually care about the size of your genitals, especially if you’re a nice guy and you know how to use what you’ve got. In fact, in one poll of nearly 1,000 women, 89% said they weren’t worried about their boyfriend's penis size. Even those who stated that they were less than satisfied in the bedroom noted that they wouldn't change anything about their S.O.’s manhood—which is saying a lot.

The Ultimate 8-Week HIIT For Fat-Burning Program

In another study, New Zealand researchers had competitive cyclists complete 4 weeks of HIIT training involving 30-second sprints on a stationary cycle separated by 30 seconds of rest. One group sprinted with high resistance on the pedals, making it harder to pedal, while the other group used a lighter resistance, which was easier to peddle. Both groups peddled as fast as they could during the 30-second sprints. They found that the men peddling at the highest resistance increased their testosterone levels by almost 100 percent, while the group peddling at a lighter resistance only increased test levels by about 60 percent. Since testosterone is critical for boosting muscle size and strength, doing HIIT with greater resistance may aid muscle growth and strength.

The All-Strength Guide to elite baseball performance

Then again, baseball players don't want to be as flexible as Cirque du Soleil performers, either. "If a player has extremely good external and internal range of motion, they can develop 'laxity,' meaning the joint becomes too loose," Wolfe says. "Sometimes a little stiffness actually allows them to throw harder. But it depends on the athlete. So we’ll start with corrective soft tissue work, and then move into isolated stretching. Then they’ll perform a series of correctives at the beginning of their program and sprinkle it into their training."

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52 Men's Fitness on Twitter
53 7 Stunning Photos of Jennifer Lawrence
54 Muscle & Fitness on Twitter
56 Bodyweight Workouts For Fat Loss: Do They Work?
57 Best Moves for Building Big, Nasty Traps
58 SciVation Xtend Go at - Best Prices on Xtend Go!
59 6 Worst Things to Do for Crafting a Killer 6-Pack
60 Michelle Lewin Rocks Sexy Bikini at the Beach
61 10 training tips to build a massive chest
62 Tweak Your Protein Timing for Maximum Gains
63 The 30-minute dumbbell workout program to build muscle
64 Man of Steel: How Henry Cavill Got Superhero-Shredded
65 The 30 hottest photos of Scarlett Johansson
66 How much cardio can I do without losing muscle?
67 Natalie Pierre on Twitter
68 Muscle & Performance on Twitter
69 10 Pics of the Hottest Model You’ve Never Heard of
70 Combat 100% Isolate by MusclePharm at - Best Prices on Combat 100% Isolate!
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73 Taylor Hill and Daphne Groeneveld Show off Bikini Bods in St. Tropez
74 Muscle & Performance on Twitter
75 17 extreme celebrity fitness transformations
76 Meet the Sexy 'Despacito' Star Zuleyka Rivera
77 Football STRONG - Upper Body Workout at The Underground Strength Gym
78 Dorian Yates' 6 Rules for Building a Big Back Fast
79 Shrink Your Workout, Grow Your Chest And Back
80 Heavy Weights and High Reps
81 The Diet Mentality
82 Tip: The Biceps Exercise for Powerlifters | T Nation
83 on Twitter
84 Tip: Avoid the Carb Cults | T Nation
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86 Ugly Ab Training - Biotest
87 Should Your Workout Kick Your Ass?
88 Kai Greene on Twitter
89 Jordan Pegues on Twitter
91 Arnold on Twitter
92 Tip: Always Start With An Empty Bar | T Nation
93 Zach Even - Esh on Twitter
94 The Freakish Forearm Workout
95 The JuggLife | Icarus and Switching Piss