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The 6 Best Lat Exercises You're Not Doing

Haven't felt your lats for a while? You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row!

15 Minutes To Fit: Meet Zuzka Light

Who is Zuzka Light, and how did she rise to the top of the fitness world? Learn the story behind this inspirational online trainer and author.

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7 Smarter Exercises for Delts, Abs & Legs | T Nation

With your elbows slightly bent, raise your arms up, either out in front of your body for front raises or out to the sides for lateral raises, until your elbows are even with (or just above) your forehead. Don't swing the weight up. Slowly lower the dumbbells back to your sides. Use deliberate control on the lifting and lowering portion of each rep.

The 4-day beginner workout growth plan

Bulk up How to eat to bulk up The Men's Fitness guide to getting big. Where to get extra calories: If you're not drinking a protein shake—start now. That's about 100-120 calories per scoop with 20-30 grams of protein. Then, you need nuts in your life. All different kinds. Peanuts, almonds, walnuts—they all are incredibly calorie-dense and easy to put down. Think about this: If you add two peanut butter sandwiches into your diet, you've just added 1,000 calories. Yes, 1,000 calories. A couple of rules—don't work out on an empty stomach, and don't forget to eat after a workout.

Tip: Drop the Fat, Chase Relative Strength | T Nation

If your goal is to lift for a lifetime, better get your health on track first. And once you make the shift and achieve a pedestrian body fat percentage and relative strength metric, I guarantee you'll never want to go back to your fat boy days. And if you do, well, that's an entirely different story.

Tip: How to Train Your Calves Without a Machine | T Nation

You can do them single-leg or double-leg, but I much prefer single leg because a) it just feels better and b) the non-working leg can serve as a "spotter" in case you lose your balance. Balance shouldn't be an issue since you're using the rack for support, but if you do start to feel shaky just tap the free leg down to rebalance yourself. You can also use the free leg for a little added boost at the end of the set to help squeeze out a few more self-assisted "forced" reps.

7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

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.


Summer may be fading, but you can hold on to your sweet six-pack with these awesome deals.

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Build your numbers on the bench press, squat, and deadlift with the powerlifting training plan:

6 things you need to know about Nitrosigine

Recovery can start before you even walk in the gym with the help of Nitrosigine. You can prepare your muscles for the hard work you’re about to put in. Nitrosigine has been shown to significantly reduce markers of muscle damage from exercise such as creatine kinase. Clinical research showed that Nitrosigine reduced creatine kinase levels after exercise by 56%. 1 Nitrosigine’s impact on muscle damage due to exercise can help you get back to the gym and stay in the game.

Men's Fitness on Twitter

Get your body sculpted and build strength, size, and power with this 3-move workout from the @humanfitproject :

Shaq Attacks Heavy Bag, Asks: 'Who You Got Floyd or McGregor'

Just a few days ahead of the May-Mac fight , O'Neal posted a video of himself hammering a heavy bag while asking fans their opinions on the fight. Let’s just say both opponents should be happy that they don’t have to see this massive, 7’1" guy in the ring on August 26 .

Champion powerlifter dies after street fight with MMA fighter: Report

European powerlifter Andrey Drachev died after reportedly getting into an argument over the sport of mixed martial arts.

Mr. Olympia LLC on Twitter

Want to be Flex Magazines next Bikini Model Search Winner? Sign up Today!!! Go to: …

Report: MMA Star Jon Jones Failed a Drug Test Before UFC 214

While the news may come as a shock, Jones has had a turbulent career. For first-time offenders, this violation would warrant a two-year suspension by the USADA. However, for Jones—who also failed a drug test just over a year ago at UFC 200, and was arrested for a felony hit-and-run in 2015—this is not his first offense. According to the Los Angeles Times , it’s possible that Jones could serve up to double the standard penalty, which would keep him out of the octagon for four years.

The Top 5 Cardio Mistakes

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

Sagittarius Horoscope for Thursday, August 24, 2017

Thursday, August 24, 2017 - Fantasy and reality overlap in confusing ways today, motivating you to sidestep an emotional encounter. However, your evasive tactics don’t necessarily resolve the issue and could lead to further uncertainty. Although asking a few simple questions may be enough to bring clarity, the answers you receive could raise twice as many concerns. Fortunately, you don’t have to understand everything now; you only need to know the facts. Keep connecting the dots and the big picture will make sense in time.

Tip: The Power of Urgency and Accountability | T Nation

There are plenty of options: a bodybuilding contest (or if you're not there yet, a professional photo shoot), a powerlifting or amateur strongman competition, etc. Having to prepare for something specific that puts the pressure on will take everything to the next level. It'll allow you to do things you couldn't imagine possible.

Team Juggernaut on Twitter

Fuerza: A Female's Guide to Strength & Physique by @marisainda is now available for Pre-Sale:

Ronnie Coleman 9 Plate Corner Row | Intense Back and Biceps Workout

Shop My Official Store - Here's a clip of some good ole fashioned hardcore back training. There's many different philosophies when it comes to training but one principle that is true throughout is the effort required to achieve your goals. Train hard, YEAH BUDDY! Subscribe for more videos like this- Check Out my Supps - Follow me: Get all of my products here - Check out the rest of my videos -

Instagram post by Ronnie Coleman • Aug 23, 2017 at 12:41pm UTC


My First Disney Red Carpet Premiere | BTS Behind The Scenes with Fiona

Ronnie Coleman 9 Plate Corner Row | Intense Back and Biceps Workout

Shop My Official Store - Here's a clip of some good ole fashioned hardcore back training. There's many different philosophies when it comes to training but one principle that is true throughout is the effort required to achieve your goals. Train hard, YEAH BUDDY! Subscribe for more videos like this- Check Out my Supps - Follow me: Get all of my products here - Check out the rest of my videos -

The New Freshman 15: How to Gain 15 Pounds of Muscle

College freshmen are pleasantly surprised at their amount of free time. A 15-hour course load translates into just three hours of daily classes, which typically are a short walk away. So there’s no commute to school, no 9-hour daily grinds, and no 6 a.m. alarms. Unlike high school, there’s plenty of time to hit the gym. And also unlike high school, your college will have vast workout facilities spread all over campus open to all students—not just the jocks. If you’re a guy who never lifted in high school because you could not get near the gym, now’s your chance. If you played sports in high school, chances are you weren’t good enough to play in college. That’s okay, too, since you now have more time to focus on building muscle.

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

What to Eat In the Middle of the Night

When you wake up in the middle of the night, have another meal like the one you had before bed. Eat some cheese (low fat or regular), meat (even a little fat won’t hurt, as that will help the calories stay with you a little longer), two or three boiled eggs, or drink a casein protein shake. Don’t neglect carbs — you need them to prevent your liver from converting muscle amino acids to glycogen. Try to get in an equal amount of carbs and protein, with the carbs coming from complex sources such as oatmeal, brown rice and whole-grain bread.

Training - 2 weeks out

Bench barx10, 95x8, 120x5, 140x4, 165x2, 180x2x3sets, Floor presses closer grip Pause 155x3x4sets, Overhead barbell shoulder presses 5x6, Front raises plate or dbs 4x10-12, Db tricep exts 8x8 15sec rest, rope push downs 3x12-15, Band pull parts 3x25, Rotator cuff cleans 3x15

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

Muscle detailing: The leg workout to carve your quads and calves

Your typical program consists of a big, compound exercise or exercises followed by isolation exercise, or exercises. For this particular approach, you're going to chill out on the big lifts and double-down on the smaller ones. Isolation exercises are a great way to hyper-focus and zero in on one particular muscle, as well as tap into smaller, more discreet muscle fibers.

Arnold Schwarzenegger: Do You Train Too Hard?

Overtraining happens; here's how to avoid it.

Tip: The Two Fats That Boost Testosterone - Biotest

It works because the Leydig cells in the testicles convert cholesterol into testosterone and eating a lot of coconut oil or olive oil helps the Leydig cells absorb more cholesterol. Furthermore, olive oil and coconut oil increase the activity of an enzyme that's involved in the production of testosterone.

25 Ways to Get a Ripped Summer Body

Just winging it with your diet will yield results as long as you make healthy food choices, but if you want to look movie-ticket ripped, you need to count calories and macros . “Twelve calories per pound of lean body mass is a good starting point,” says Nate Miyaki, C.S.S.N., a nutritionist and trainer in San Francisco. You can also use the weight you want to be. So if you’re a soft 200 pounds and think you would look ripped at 180, start at 2,160 calories per day (12 x 180). Set your protein at one gram per pound of your target weight, your carbs at one gram per pound, and your fat at 0.4 gram per pound.

3 Glute-Building Moves for a Bigger Deadlift

The glute hamstring raise is one that most people hate, it looks like it should be a piece of cake but it is a hard exercise. It is one of the most important accessory movements you can do for your hamstring and glute development. Jump on the GHR apparatus and adjust the footplate so that your knees are on or just behind the knee/hip pad. Keep your knees, hips, shoulders, and neck in a straight line and lower yourself until you are about parallel to the floor. Reverse the motion by contracting the hamstrings and glutes, while maintaining the straight line position. Start with 3 sets of 6-10 reps and as you get stronger start to add weight.

The best total-body cardio workout

Get into pushup position and then lower your forearms to the floor. Hold 15 seconds, and then rotate your body to your right, resting on your left forearm and stacking your feet so your whole body faces 90 degrees to the floor. Hold 15 seconds. Rotate back to the floor and hold 15 seconds. Rotate to your left and hold the side  plank again. Keep your hips elevated the whole time.

How to make sweet potato toast

The 1980s called. It wants its boring old wheat toast back. Good thing this healthy spin on your go-to carb is taking over.

The 20 Best Fitness Snapchat Accounts

It would be easy for the 7-time Mr. Olympia, former governor of California and world-renowned action star to ignore SnapChat. It would be just as easy for him to pawn it off to an intern (we won't name names). Arnold doesn't do what's easy. The Oak personally manages his accounts and posts great content almost daily. If you're not following him, you're missing out.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

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10 exercises that are especially difficult for tall guys (and the bests to tweak them for greater gains):

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Don't let laziness become habitual.

The Big Chest Workout

The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline, flat-bench and decline exercises – four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. Nothing fancy, nothing cute. Just simple and effective.


Studies have shown that drinking alcohol can be good for you. The question is, How much alcohol is good?

The 6 Toughest Drop Set Workouts | T Nation

If you plan to use these as an intensity technique during the main part of the workout, shoot for 3-4 mechanical drop sets. If you're looking for a finisher after you've already nailed that body part, one set is more than enough. Here are some great mechanical drop set options to try out.

16 Nutritional Rules for a Full-Body Shred

Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats can not be accomplished with quick fixes or next-day miracles. You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition—learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength, and detail. By applying the bulk of these 16 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight.

8 sex questions you’re afraid to ask

Same here: There’s no medical reason not to have sex while she’s pregnant, assuming you’re both healthy, disease-free adults. But again, the ball is in her court—each pregnancy is different, but many women feel most up to sex during the second trimester (after morning sickness has passed and before the baby starts pressing on all her internal organs), Werthman says. If you do happen to have an STI and she does not, it’s best to abstain until it clears up or the baby is born, because STIs can affect pregnancy and can be passed from mother to child.

Men's Fitness on Twitter

Upgrade your morning Joe. The best new portable coffeemakers to get your brew on for fall 2017:

12 Laws of Fat-Burning

Sure, calories and hormones can determine whether your body deposits food into muscle or as bodyfat, but meal frequency, or how many times you eat each day, affects your overall metabolism. Every time you eat, the body's calorie-burning engine, also known as metabolism, slightly increases. This is especially true for meals that contain protein. So if you eat six times a day, you'll experience six metabolic surges a day, rather than just four if you eat only four times a day. And, of course, eating seven or eight times per day would be even better than six. This is one way to lean out without having to drastically reduce calories. Frequent feedings tend to increase the chance that what you eat will make its way into muscle tissue rather than being packed away as bodyfat.

John Cena's 8 Rules of the Gym

To Cena, these are the unimpeachable truths of the weight room—the ultimate rules of gym protocol to which all may abide—that is, if they are serious about making real improvements for their bodies. There is no rocket science here; Cena's 8 rules of the gym are as simple as they are inspiring. Check them out.

The top 50 reasons people stay (and leave) romantic relationships

For the most part, couples who were dating said they'd stay because of more positive reasons—they "loved their partner's personality," they felt "a strong emotional closeness," they "really enjoyed being together." Married couples, however, tended to think along the lines of "constraints"—they'd "invested many years in the relationship," they identified family responsibilities and logistical barriers (kids to worry about), and they were "afraid of the unknown." Even for people in unsatisfying relationships, the notion of starting new again was terrifying for most people.

Hugh Jackman's 'Wolverine 3' Training Looks Intense

The Times-Picayune  is reporting that the team behind Wolverine 3 are looking for a location in the New Orleans area to begin shooting in May. That gives the Aussie just a couple months to get into the shape of his life and end his franchise stint strong. As you can see from the photo, he's not playing around.

10 gorgeous photos of Karlie Kloss

The former Victoria's Secret Angel is absolutely stunning on every runway and red carpet.

Strongman Sex Positions to Make Her Climax Tonight

Most of the time, less is more. Instead of trying too hard with moves from The Kama Sutra, work your couch game with The David. Literally, all you need to do is sit there and look good. Think Michelangelo’s statue of David. Tighten up, grab hold of something she likes touched, and let her do her thing. Make sure you’re comfortable and in an upright position so you don’t need to fire your abs too hard, as that would make it difficult for you to remain statuesque. Positions that involve you and your lover sitting can be very pleasurable for both of you. The reason I like the couch is that it helps keep your posture correct. If you sit unsupported on a bed, you will end up slumping and miss the right angle and friction.

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