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Stop Maxing Out! Lift This Way Instead

Would you put your 1RM squat or bench on your driver's license if you could? Then this wake-up call is for you. Here's a better way to get stronger than grinding through nose-bleed singles every week or month!

Shawn Ray Previews the IFBB Tampa Pro 2017

Muscular Development's Shawn Ray gives a preview of the 2017 IFBB Tampa Pro and talks about the most likely front-runners you should look out for.

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Men's Fitness on Twitter

Build confidence and muscle with this 4-day beginner workout growth plan from Men's Fitness.

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C4 Original by Cellucor at Bodybuilding.com - Best Prices on C4 Original!

I wanted so much to like this preworkout because it's so popular, but it was probably by far the worst preworkout I've ever tried. There are so many other preworkouts out there that are leaps and bounds better than C4. I feel like the people that like this preworkout are people who haven't tried anything else so their bodies aren't used to it, allowing it to be more effective. I don't even know if that's a real thing. I have so much to learn about preworkouts myself, and maybe my caffeine tolerance is just too high, which is very possibly a thing for me, but I just couldn't get with this stuff. I hate sounding like a D***, but I thought the pump it gave me was weak and terrible. With that said...the flavor was good. Nothing spectacular. But it was fine. It also didn't give me the shakes or jitters, which is something I hate feeling, so I can appreciate those two factors in it. This would probably be a good starter preworkout if you've never used preworkout before. But I wouldn't call it a holy grail.

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Today's Workout

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Tip: Boost Workout Recovery in the Shower | T Nation

The trick here is to maintain a normal breathing pattern despite the rapid drop in water temperature. I made a point to slow my exhale phase so it was twice as long as the inhale. This offsets the sympathetic nervous system response. I maintained a two-second inhale followed by a four-second exhale sequence during the 30 seconds of cold water. This isn't easy at first!

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5 Things You Should Know About Avocados

3) While the banana is most famous for potassium content, a typical avocado contains 35% more potassium (684mg vs. 505) than that of its long, yellow cousin. Avocados are also a decent source of calcium and magnesium, crucial electrolytes for athletes because of their role in muscle function and fluid balance.

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30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

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The Truth About Nighttime Eating | T Nation

Additionally, there's a problem with practically all of the studies in that they focus on the biological instead of the psychological. Human types are prone to "hedonic hyperphagia," which is the drive to eat for pleasure when you're not in a calorie deficit. I guess this is like hedonic drinking, hedonic sex, or hedonic bowling. Anyhow, it's known in less scholarly circles as "the munchies," or eating for the eff of it.

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Arm Training for Natural Lifters | T Nation

Some people can build big arms no matter how they train. They just have the perfect genetics for arm size... or they're on buckets of drugs and can put an inch on their biceps while brushing their teeth. The natural, genetically average lifter has to work a little harder and a little smarter to build his arms. Sound like you? Then this is your guidebook.

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Stressed? Train Like This, Make Gains | T Nation

One of the best ways to keep quality high and centralized fatigue low is by using what's called an "extended escalating pyramid scheme." That means you gradually ramp up weight over many, many sets. This will allow you to assess your physical exertion on each set according to the load on the bar. You'll accumulate the volume, but with less of the stress that heightens the central nervous system response.

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Tip: Hot Yoga vs. Cardio | T Nation

I honed in on hot Hatha for a number of reasons. First, the room is hot. It's 100 degrees if I place my mat underneath the infrared overhead space heaters. I own a dry sauna at home which runs at about 140 degrees, but 60 minutes in a hot Hatha class provides the same benefits including detoxification through excessive sweating, recovery via increased blood flow, and activation of heat shock protein to protect against insulin resistance.

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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

12
Bodybuilding for Strength Athletes | T Nation

Having a strong grip for deadlifts is important. You can't deadlift what you can't hold on to. The thing is, grip work is boring. By ditching the straps and getting in some high reps, you're killing two birds with one stone. It's bad-ass hypertrophy work for the upper back mixed with holding on for dear life for a couple of all-out sets. Do 20-30 reps here, Kroc-row style .

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Tip: Master This Before You Deadlift | T Nation

The hip hinge is often confused with the deadlift, which is a specific exercise that falls under the hip hinge umbrella. While not every hip hinge is a deadlift, every deadlift is a hip hinge pattern. Many people don't deadlift because they think it's too risky. And since the deadlift is the only hip hinge exercise they know, they skip training the entire movement pattern. The result? More low back pain, more injuries.

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Tip: Two Truths About Training | T Nation

To stay motivated in the gym, you need to know the truth about training and making progress. In fact, you need to know two truths.

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The 10 best TRX exercises for men

How to do it: Fix the straps at mid-calf length, and face away from the anchor point. Drop down to your hands and knees, and place a foot in either handle. Come into an active elbow plank (pull your elbows toward your toes to contract your abs as you hold a perfect plank position). Your shoulders should be stacked over your elbows. Now, using your shoulders, pull your body back and forth over your hands (resembling the motion of a saw). Your elbows will stay planted the entire time, but you're arms will straighten out as you pull back so your head is in line with your elbows. Saw back and forth for the desired reps, then press your hands into the floor and drive your body into the top portion of a pushup, using your shoulder and elbow joints. Return to the active elbow plank for one rep.

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Instagram post by Shawn Ray • Aug 4, 2017 at 4:46am UTC

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Mike Simone 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

18
Tip: The 4 Squat Progressions | T Nation

Now, when I say "squat" I bet the image you have in your mind is that of a barbell back squat taken to ass-to-grass depth. That is one squat pattern variation, but it's by no means the only way to squat. And for the record, you're not less of a man if you don't squat with the bar on your back.

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Tip: Your Detox Is Dumb | T Nation

There a lot of things to worry about when it comes to your health. Needing to detox isn't one of them. Here's why.

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The Top 10 Exercises For Thick, Strong Thighs

To really challenge yourself, Musico suggests building up the height and repetitions, while maintaining your speed and explosive power through each jump. Nearly all variations build off the basic box jump: From a stand-still position on the ground, squat down, and explode up onto a box. From here, you can play around a bit. Start standing on top of a box that's about two to three feet high, then drop down to the ground in front of it and explode back up to a taller box that's directly in front of it. You can set up a series and work on increasing speed and height, or you can work on power by performing box squats to box jumps (from a seated position on a box, explode off the ground and onto a higher box). Note : To reduce the risk of injury, step down off the box one foot at a time, and when jumping up, really focus on landing softly.

21
M&F Iron Maiden: Hope Beel

We caught up with fitness coach Hope Beel who gave us the 411 on her favorite workout (glute day) and hobbies. Oh, she also had a bunch of pics to share.

22
Bodybuilding.com on Twitter

For a limited time take 20% OFF on 125+ products! Make sure to vote for your favorite brands! http://bbcom.me/2vfmQMf  #bodybuildingcom pic.twitter.com/pNRlT5vTA8

23
Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

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10 Best Muscle-Building Isolation Exercises

Single-joint movements may not get top billing like big-weight multijoint exercises, but they're essential for racking up volume and attacking weak muscle groups. Here are our picks of the 10 best!

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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.

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Bodybuilding for Strength Athletes | T Nation

Having a strong grip for deadlifts is important. You can't deadlift what you can't hold on to. The thing is, grip work is boring. By ditching the straps and getting in some high reps, you're killing two birds with one stone. It's bad-ass hypertrophy work for the upper back mixed with holding on for dear life for a couple of all-out sets. Do 20-30 reps here, Kroc-row style .

27
Tip: Thibaudeau vs. Kidney Damage | T Nation

I now eat a ton of veggies. I used to be really bad with nutrition. I stayed fairly lean because I didn't consume a lot of daily calories, but the way I was eating (no veggies, no fruits, a lot of cold meats, frankenfoods, etc.) wasn't optimal for my health. When I started to eat more veggies it had a noticeable impact on how I felt and also on how my body looked. I started to retain less water and I lost fat more easily.

28
Men's Fitness on Twitter

Wladimir Klitschko has retired from boxing. See the 11 best workout posts from the former heavyweight champion: http://ow.ly/dyG930e8PyA  pic.twitter.com/uTv7fT3RsJ

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One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

30
Sagittarius Horoscope for Sunday, July 30, 2017

Sunday, July 30, 2017 - Romance is in the air, but an opportunity to pursue an unusual relationship could disappear before you know it. Your infatuation may extend into online interactions, yet it’s challenging to distinguish social media connections from real life ones. Nevertheless, don’t be dissuaded now because someone seems so different from you. You might be delighted by how much you can have in common with another openminded person if you give each other a chance. A friendship is a lovely place to start.

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Tip: Your Fancy Pink Salt Is Worthless | T Nation

For instance, a teaspoon of sea salt contains around .2 mg of iron. That's fine, but your daily value of iron, if you're a man, is about 8 mg. If you're a woman, it's about 18 mg. Either way, if you're depending on sea salt to fulfill your daily requirements for certain minerals, you're not a human – you're a flounder.

32
lindsey vonn 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

33
Training on Rest Week?

in two weeks i will be on my rest week, does anyone have a good routine for that week which will enable me to lift but not really train the muscles. also, if anyone has any information for a good ab workout routine?? Thanks

34
The 30-Day Push, Pump, and Stretch Workout Plan

On this plan, you'll train three days on followed by one day off, followed by one more day on, and then two more days off. Parducci recommends chest and triceps in day one, back and biceps in day two, legs in day three, no training in day four, shoulders, traps, and abs in day five, then day six and seven are off again. Follow this plan for 4-8 weeks. Steadily increase the weight used with each week.

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America's Hot Girls of the Gym

ANGT (America's Next Great Trainer) presents America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In the first of a series, this gallery showcases those 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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Quick Workouts For Long-Term Gains

Training with a limited time frame can be a very difficult thing to negotiate because we can’t get enough “damage” done in the gym. However, there are multiple ways to take the muscle apart in a shortened period. Here, I’ve created two examples of a hybrid Y3T workout. Both take just 15 to 20 minutes to complete.

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Five Workouts That Build Muscle and Mass Fast

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

38
Strong Foundations: Why You Should Strengthen Your Core Muscles

If you struggle with some of your lifts, a weak core may be at the "core" of the problem. Learning how to target and strengthen your core's muscle fibers will benefit you both in and out of the gym!

39
The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

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Increase Muscle Mass & Strength - Eat Protein Before Bed

A recent study of 44 men in the Netherlands enrolled in a 12-week weight-training program examined the effects of a protein and carbohydrate supplement given before bed. 9 The supplement contained 13.75 grams of casein hydrolysate, 13.75 grams of casein and 15 grams of carbohydrate. When compared to a non-caloric placebo drink, the protein drink showed remarkable results. The subjects fed the protein supplement achieved greater increases in strength and muscle mass. Unfortunately, the study didn’t include a group that received the drink at an alternative time of day. Perhaps the added protein in the daily total was additive to muscle growth, and limited muscle breakdown regardless of when it had been consumed? Nonetheless, according to a review by Dr. Mike Ormsbee, it seems that small meals of 150 calories before bed may improve muscle protein accretion, and even cardiometabolic health. 10

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High-Intensity Training Gets Intense Results

Click through for the four intervals of my renowned HIIT workout, which incorporates intense periods of work with short recovery segments, allowing you to keep the workout intensity high while still maintaining proper form. Adding this to your workout regimen will enable you to build cardio endurance and ultimately enhance your overall fitness level.

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Be a Stronger and Leaner Bodybuilder with Strongman Training

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

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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.

44
The 30 best shoulder exercises of all time

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

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Supersize your workout with supersets

That’s where supersets come in. A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each superset is complete, then rest for one and a half to two minutes to recover. This simple yet highly effective technique provides a dual benefit: since you’re performing the sets back to back, you’ll finish your workout in a fraction of the time; and since it keeps your heart rate elevated for the duration of the workout you’ll burn fat fast. Plus, it provides a spike in your metabolism to keep you burning more calories all day long.

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Avoiding Salt? Make It Part Of Your Nutrition Plan!

One of the best ways to see if you're getting enough sodium is by looking at the color of your urine . If there's no color in your urine and it looks like water, you're probably drinking too much water and need to get more sodium in your diet. If your urine is dark like apple cider, it means you're dehydrated and need to start drinking more fluids. The color you want is a pale or lemonade shade of yellow, which means you're well-hydrated and getting enough sodium.

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The best CrossFit training and recovery gear of 2017

If you're still wearing a shirt by the end of the WOD, this tank is a great choice. Relatively inexpensive, it's got mesh panels to fight overheating and reflective details that will keep you safe should you decide to do sprint intervals at night. And given athleisure’s popularity these days, the Miler Tank can also be just as useful when you’re out of the gym. ($30.00, nike.com)

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10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

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30 Surefire Ways to Lose Your Gut for Good

6. Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or one cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

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Bench Training

I decided to do one set too many today. That lest set with 365 barely got half way up and just stopped there...I was done. On a good note, the cortisone shot helped out my shoulder, but not so much for the elbow. I'll take it though.

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52 Hafþór 'The Mountain' Björnsson Posts Proof He's Too Big for The Lat Pulldown
53 SGDL in "Look Like a Bodybuilder" Done Like a Squat?
54 6 Exercises You Should Be Doing for Maximum Gains
55 Carb Control
56 Top 10 Muscle and Strength Building Moves
57 The Shawn Ray Story Part 1
58 Why The Easy Life Breeds Weakness In AND Out of The Gym • Zach Even-Esh
59 15 Muscle-Building Finishers for Every Body Part
60 5 Reasons Your Workouts Aren't Working
61 What to do if you’re too big for your partner
62 The 7 Smartest Workout Tips of All Time | T Nation
63 The Ultimate Abs Workout for Advanced Lifters
64 SWIS2016 Serrano Clip 1
65 Heath '06 vs. Heath '16
66 Jay Cutler's 7 Tips for Building Huge Triceps
67 Ronnie Coleman Yeah Buddy Pre Workout Commercial | 4K
68 The top 10 testosterone boosters of 2017
69 Supplement Stacking 102
70 Leaning Lateral Raises to Build Bigger Shoulders
71 Arnold Schwarzenegger's Highlight Reel
72 BELLA BLU THE SLIME MASTER TAKEOVER??!!!!
73 The Truth About Nighttime Eating | T Nation
74 The top 20 women to watch at the 2017 CrossFit Games
75 Muscle & Performance on Twitter
76 Men's Fitness on Twitter
77 Muscle & Fitness on Twitter
78 Muscle & Fitness on Twitter
79 Instagram post by Project Flex #DragonsLair • Aug 2, 2017 at 5:34pm UTC
80 Creatine: Scam or Staple? | T Nation
81 Bodybuilding.com on Twitter
82 Layne Norton, PhD on Twitter
83 Instagram post by Flex Lewis™ • Aug 1, 2017 at 8:28pm UTC
84 Men's Fitness on Twitter
85 Tip: Your Fancy Pink Salt Is Worthless | T Nation
86 Hidetada Yamagishi IFBB Pro
87 5 Ways Social Media is Ruining Fitness | T Nation
88 Protein Peanut Butter Cups
89 shawn ray on Twitter
90 shawn ray on Twitter
91 Tip: Your Detox Is Dumb | T Nation
92 Biotest on Twitter
93 Fat Loss Breakthrough - Ramp Up Early Morning Workouts
94 MJ Tamondong on Twitter
95 Kai Greene on Twitter
96 Shawn Ray