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Chisel Your Chest From Top To Bottom!

If you're serious about your upper body, you need this workout in your arsenal. You'll move heavy weight, thrash every muscle fiber, chase high volume, and leave the gym with nothing left!

Watch: Conor McGregor and Floyd Mayweather Square Off in Fan-Made 'Punch Out' Video

See what happens when the two champions clash in this parody of the classic Mike Tyson video game.

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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Top News
1
The Elimination Workouts: 3 routines that reconstruct your body

You can't spot-reduce, but you can muscle-produce. Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles for good with these no-nonsense regimens.

2
SciVation Xtend at Bodybuilding.com: Best Prices for Xtend

Additionally, in an attempt to dazzle you with numbers, some lopsided amino formulas drop the amounts of Valine and Isoleucine in favor or Leucine - a critical mistake - which ends up smothering some other very important benefits. For one, Valine competes with Tryptophan for uptake into the brain, and a brain soaked in Tryptophan will have a much hard time relaying the message to the muscles that they need to work harder and push more weight. Furthermore, in a Japanese study, scientists observed a fat-burning mechanism dependent upon Isoleucine. Subjects who consumed more supplemental Isoleucine gained less body fat than those who did not, even though both groups ate a high-fat diet.

3
Today's Workout

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4
A Massive Upper Back Made E-Z

Most guys at the gym tend to train the muscle groups they can see when they look in the mirror: Chest, shoulders, and arms. However, the one part of the body that cannot be overlooked (both literally and figuratively) is the upper back. It has been said countless times that most bodybuilding contests are won from the back, and the best powerlifters and strongmen do have massive, very strong upper backs.

5
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.

6
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!

7
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.

8
Are BCAAs Or Whey Protein Better During Training?

As of today, there's not enough definitive research to say that a complete, fast-acting protein such as whey is superior to a BCAA supplement. However, the research seems to be leaning in that direction. If you're looking to maximize muscle growth—or to maintain it during a fat-loss phase—the smart move would seem to be the "whey way."

9
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

10
Tip: Hit the Deep Core Muscles | T Nation

Arnold took a few ballet lessons to see what he could learn. Let's take a cue from him and see what lifters can learn from alignment yoga, like deep and sustained core engagement which can complement your training. The moves below can teach you how to engage all areas of your abs, separately or in tandem, for sustained periods of time, while moving or at rest.

11
Muscle & Performance on Twitter

Improve your squat strength — and build more muscular legs in the process — with this twice-a-week training plan. http://bit.ly/2dNVUsa  pic.twitter.com/7S0r5K3fTX

12
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.

13
M&F Iron Maiden: Anllela Sagra

If you're not one of this fitness diva's three million social followers we're not sure what you're doing with your life.

14
Top-To-Bottom Chest Workout | Dylan Thomas

If you're serious about your upper body, you need this workout in your arsenal. You'll move heavy weight, thrash every muscle fiber, chase high volume, and leave the gym with nothing left! Check Out the Full Chest Workout Article ► http://bbcom.me/2uOICFd Essential MuscleTech Supplements ► http://bbcom.me/2uOYSWK Strongest Deals of the Week ► http://bbcom.me/2uPaYze MuscleTech athlete and elite bodybuilding coach Dylan Thomas doesn't always train chest on Monday, but when he does, he brings a workout that maximizes every mechanism of muscle growth, and hits every fiber from the top of the chest to the bottom. "For my chest training, I like to focus on working top to bottom," he says. "That means we start on an incline, then move to flat, then move to things like decline or dips." But that's not all he packs into this hour-long routine. Pre-exhaust? Check. Heavy weights for mechanical tension? Check. Supersets and burnouts for maximum muscle damage? Check and double-check. Don't be fooled by the familiar movements and rep-ranges. This is advanced bodybuilding at its finest, and works best if you have big-time goals.

15
shawn ray on Twitter

Coming to Honolulu Hawaii Saturday, November 4th at The Modern Honolulu Hotel!! Athletes Register Now: SRHawaiianClassic pic.twitter.com/DJHSX5Mp46

16
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.

17
The Effects of Eating Truckloads of Protein | T Nation

You could argue that this data is still short term. Most lifters are eating high protein for years to decades. What about 6 months into their high protein eating plan? What happens to their kidneys then? Dr. Jose Antonio again in 2016 published a one year study. Yep, one year. In terms of scientific research, that's a freaking eternity.

18
Boost the Testosterone Within

If you like the Godfather movies (well, at least the first two), that’s good news because one study actually showed elevated testosterone in men who had watched a particularly violent 30-minute segment. On the flip side, watching 30 minutes of The Bridges of Madison County caused testosterone levels to drop sharply, while progesterone increased. One website actually suggested that this reduction was a good thing because it could stimulate a man’s desire to cuddle. How did we get to the point where some think lower T is a positive effect? I can just hear the ladies now: “Sure he’s small, overweight and impotent, but my man is an excellent snuggler.” I don’t think so.

19
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

20
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.

21
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.

22
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.

23
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.

24
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

25
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.

26
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/GA2YugVhTI

27
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.

28
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.

29
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!

30
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.

31
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.

32
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!

33
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.

34
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

35
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.

36
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 .

37
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.

38
Front-Delt Assault

The deltoids are integral to the form and symmetry of the upper body. The front, or anterior, delt is also a prime mover for movements like the bench press. A number of exercises isolate the front delts but none more than overhead barbell presses. When performing overhead barbell presses take extra care if lowering the bar behind the neck. This places the shoulders in a vulnerable position. Instead, bring the bar down in front all the way to the clavicles.

39
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.

40
A man died after penis enlargement surgery. Here's why the operation was so risky.

His shocking death is a cautionary tale for anyone considering going under the knife—and, hopefully, a way to spur dudes to put a greater emphasis on boosting self-body confidence.

41
Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week. http://bit.ly/2ffDB15  pic.twitter.com/p1l2XHPAzb

42
This gin is literally 'infused' with vintage Harley-Davidson parts

Thanks to Uwe Ehinger, nicknamed 'The Archaeologist' for his passion for seeking out antique motorcycle parts around the world, you can now drink Premium Dry Gin infused with real hog parts from around the world—for upwards of $1,000 a bottle.

43
Men's Fitness on Twitter

The CrossFitGames are underway. Give these a try. Pro tips for tackling CrossFit’s toughest moves: http://ow.ly/rir330eaWmG  pic.twitter.com/23isiZCkwb

44
15 Muscle-Building Finishers for Every Body Part

Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast.

45
Men's Fitness on Twitter

The #CrossFitGames are underway. 3 ways to demolish a CrossFit competition, according to a CrossFit Games champion: http://ow.ly/WX7C30e9swK  pic.twitter.com/TBMm3AoBuG

46
Men's Fitness 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

47
Best Food to Eat Before Morning Training and After

From monday I will start training in the morning at 7am. I will get up around 6am eat some food and drive to the gym.

48
Pat Went From Emotionally Broken To Physically Buff

Not all transformations are linear, inspired, or start off with the power of a warrior yell. For Pat Magno, breaking free from a cycle of stress, fast-food lunches, a foggy mindset, and subsequent weight gain didn’t happen overnight. "I wish I could say that one day I was really inspired and suddenly made the decision to transform my body," he says. "But, as I'm sure most would agree, transforming your body is much easier said than done. There were countless times I wished I could lose the weight, but I felt so sluggish and unmotivated. I would start a diet and show up to the gym a few times. Then life would get in the way, and I would fall flat on my face...again."

49
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

50
Instagram post by Shawn Ray • Aug 4, 2017 at 4:46am UTC

51 Quick Workouts For Long-Term Gains
52 Five Workouts That Build Muscle and Mass Fast
53 High-Intensity Training Gets Intense Results
54 The 30 best shoulder exercises of all time
55 Supersize your workout with supersets
56 The best CrossFit training and recovery gear of 2017
57 Rip it Good
58 10 Rules to Eating for Mass
59 30 Surefire Ways to Lose Your Gut for Good
60 10 Best Muscle-Building Isolation Exercises
61 6 Great Exercises to Rock Your Tank Top This Summer
62 Hafþór 'The Mountain' Björnsson Posts Proof He's Too Big for The Lat Pulldown
63 Top 10 Muscle and Strength Building Moves
64 The Shawn Ray Story Part 1
65 Why The Easy Life Breeds Weakness In AND Out of The Gym • Zach Even-Esh
66 5 Reasons Your Workouts Aren't Working
67 What to do if you’re too big for your partner
68 Bodybuilding for Strength Athletes | T Nation
69 Jay Cutler's 7 Tips for Building Huge Triceps
70 Tip: Your Detox Is Dumb | T Nation
71 Testosterone Advantage Training | T Nation
72 Considerations for Strongman Training | JTSstrength.com
73 Men's Fitness on Twitter
74 Kai Greene on Twitter
75 Arnold on Twitter
76 The 7 Smartest Workout Tips of All Time | T Nation
77 What was Ronnie Coleman's Best Ever Shape? His Forgotten Win | 2001 Arnold Classic
78 Bodybuilding.com on Twitter
79 Tip: Hot Yoga vs. Cardio | T Nation
80 The Truth About Nighttime Eating | T Nation
81 Men's Fitness on Twitter
82 Muscle & Fitness on Twitter
83 Muscle & Fitness on Twitter
84 Creatine: Scam or Staple? | T Nation
85 Instagram post by Flex Lewis™ • Aug 1, 2017 at 8:28pm UTC
86 Tip: Your Fancy Pink Salt Is Worthless | T Nation
87 Hidetada Yamagishi IFBB Pro
88 5 Ways Social Media is Ruining Fitness | T Nation
89 shawn ray on Twitter
90 Tip: Your Detox Is Dumb | T Nation
91 Biotest on Twitter
92 Kai Greene on Twitter
93 Ronnie Coleman Yeah Buddy Pre Workout Commercial | 4K