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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!

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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1
Optimum Essential AmiN.O. Energy at Bodybuilding.com: 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.

2
9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

3
11 essential pushup variations for beginners

This humble muscle-building exercise trains the muscles in your chest, shoulders, triceps, and abs. Add the slightest tweak and that burn can quickly shift from a killer chest pump to a brutal ab ripper. While there are countless variations—some of which require near-superhuman strength—these modifications are suitable for both beginner and intermediate athletes.

4
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.

5
Today's Workout

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6
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

7
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.

8
Tip: Flip Your Grip and Banish Elbow Pain | T Nation

If your elbows are cranky, it may be a sign of weakness. Use these two exercises to get stronger, build your arms, and squash pain.

9
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!

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
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.

12
Tip: Skipping Meals Makes You Fat | T Nation

In this newer study, a high-protein breakfast seemed to increase dopamine synthesis. (This may be directly related to the amino acid, tyrosine.) So basically, you eat breakfast to stimulate dopamine activity. In turn, this leads to better appetite control, fewer junk food cravings, and needing less food to feel "rewarded" by later meals.

13
Tip: Ball-Freezing Ice Baths: Worth It? | T Nation

In a recent meta-analysis comparing cold water immersion (ice baths) with contrast water therapy (going from hot to cold or vice versa), researchers found that ice baths were more effective than contrast showers in several key areas. Cold water immersion blunted the release of creatine kinase better than the contrast method following bouts of HIIT. Ice baths also lowered perceived muscle soreness to a greater extent.

14
How to Build a Viselike Grip and Massive Forearms

Whether you are a bodybuilder, strongman, or causal lifter, how important is it to have a strong grip? Obviously, when it comes to strongman training and competition, having a strong grip is essential to being successful. Grip competitions have also started to gain a lot of popularity in the last few years and it is very common to see highly competitive grip challenges at almost any fitness expo you attend.

15
Tip: 7 Things Smart Lifters Know | T Nation

Having a one-size-fits-all program would make life easier, but unfortunately this just isn't the case. Even if you have a coach, you have to experiment and find out where you're weakest. Even the best coach may not be able to figure that out. Trying a program you found online is okay, but remember that just because a program worked for your friend doesn't mean it'll be the right fit for you.

16
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.

17
Tip: 7 Things Smart Lifters Know | T Nation

Having a one-size-fits-all program would make life easier, but unfortunately this just isn't the case. Even if you have a coach, you have to experiment and find out where you're weakest. Even the best coach may not be able to figure that out. Trying a program you found online is okay, but remember that just because a program worked for your friend doesn't mean it'll be the right fit for you.

18
How To Have Your Carbs And Lose Fat, Too!

Here's how it works: The longer you restrict calories, and the more weight you lose, the further your leptin levels decline.[6] This decrease in leptin can intensify hunger signals, making fat loss—and sticking to your diet—much harder. Just a few weeks of dieting can have a significant impact on leptin levels, but fortunately, it only takes 12-24 hours of overfeeding, particularly with carbs, to return leptin to normal levels.[7] This is why I am such a huge advocate of weekly "refeeds"—high-carb days slightly above maintenance-caloric needs.

19
Tip: Do This Before a High-Carb Cheat Meal | T Nation

But it's those quick-acting effects that make it such a good insurance policy against crappy carbs. What C3G does in the minutes after you take it is increase your peripheral insulin sensitivity, which has to do with how readily body cells in your periphery tissue (muscle and fat) absorb glucose, or sugar.

20
Carbs: When, How Many, and What Kind | T Nation

How many carbs do you need? Sadly I can't give you your ideal number, but I can provide a range based on my experiences. Most hard training athletes will need a minimum of 200 grams a day, and much more on hard training days. And they won't need to go below 120 grams on off days. I've seen many who drop their carbs way too low on non-training days and end up in the "metabolic wasteland" where they're so low on carbs they feel like crap, and aren't low enough to be in a ketogenic state and use ketones.

21
M&F Iron Maiden: Ana Cheri

AC: I was once doing a pretty risqué bikini shoot on the beach in Malibu and this school field trip came around the corner out of nowhere.  I scrambled to find a towel.  At first I was so embarrassed and then we just laughed about the whole thing, the timing was awful, but the look on the parents’ faces was priceless!

22
Lying Tri vs. Incline Tri

Because lying triceps extensions on a flat bench involve both the lateral and long heads, they are the best version for building overall triceps mass. The incline version is better for specifically bringing up the long head.

23
Jay Cutler's Top 25 Training Techniques

Before his sixth-place finish at the 2013 Mr. Olympia, it was 12 years since Jay Cutler finished lower than runner-up in a bodybuilding contest. During that span, he’s strung together an improbable tally of 15 firsts and 11 seconds. He’s been in the top two at the Mr. Olympia a record 10 times, winning on four occasions. He won three consecutive Arnold Classics before stopping. Since 2000, the only three men who have defeated him—Ronnie Coleman, Dexter Jackson, and Phil Heath—are fellow Mr. Olympias. In 2012, recovering from a biceps injury prior to the 2011 Olympia, he forwent competition for the first time in 15 years and focused on his business ventures. The 2013 Olympia was the last time we saw Jay Cutler in posing trunks. His 11 consecutive years of excellence will stand as one of the greatest accomplishments in bodybuilding history. In honor of his 25 straight top-two finishes, we’ve assembled 25 techniques Cutler used to ascend to heights where only Mr. Olympias reside and where he remained for more than a decade.

24
The 6 Biggest Leg-Press Mistakes Solved!

"Your base of support becomes much smaller when your heels lift off, leaving you unbalanced and reducing your ability to perform a controlled rep," says Ciaran Fairman, MS, CISSN, a doctorate student in kinesiology at The Ohio State University. "Second, you have much less force production than if you were to have your full foot in contact, which also allows you to drive through your heels. Finally, lifting the heels will increase shear forces on the knee. Essentially, you won't be able to lift as much, you won't have as much control over the weight, and you'll be putting more pressure on your knees than necessary." [1]

25
What's The Program That Gave You the Best Results

West side for skinny bastards was my holy grail for the longest time. All my lifts went up 50-100lbs easily. That was my first program were it really clicked for me in weight training. And I’ve ran every program you can think of stronglifts, 5x5, gvt, athlean x, p90x. You name I’ve done it probably. Ran the program with my clients even and all got great results.

26
Instagram post by UndergroundStrengthGym • Aug 5, 2017 at 2:22pm UTC

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
Instagram post by Shawn Ray • Aug 7, 2017 at 3:00pm UTC

29
Sagittarius Horoscope for Monday, August 7, 2017

Monday, August 7, 2017 - Adhering to your schedule seems unlikely today, especially if your plans collide with those of others. Normally, a simple conversation would be enough to resolve any conflicts, but the Aquarius Lunar Eclipse polarizes your 3rd House of Communication, putting reconciliation out of sight. It’s healthier to acknowledge your differences in priorities and agree to disagree for now. Temporarily sidestepping a confrontation won’t fix the problem, but can set the stage for a smoother settlement later on. Educator David Mantica wrote, “Negotiation is not about winning; it’s about moving forward effectively.”

30
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.”

31
Creatine: Scam or Staple? | T Nation

Most people gain weight so rapidly after starting to take creatine that logic tells you that the weight gain is almost all water. That may be largely true after you first begin taking it, but even then, the increase in weight appears to be proportional to the total weight gained. Muscle is 73% water, so if you gain ten pounds from using creatine, about 7.3 pounds of that is water.

32
Bodybuilding.com on Twitter

Its your last chance to take an extra 20% OFF on 125+ products! Make sure to vote for your favorite brands! http://bbcom.me/2vfmQMf  pic.twitter.com/B6Ie1GEOIq

33
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.

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
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.

36
2017 Summer Shred: Workout Program

This program dispels the notion that lifting  heavy is exclusively for strength gains. And while chasing one-rep maxes won’t pave the way to massive muscles, heavy lifting is important for two reasons: First, a stronger muscle can handle more reps and more weight. And since your muscles need a new challenge to adapt to grow—like more reps lifted or heavier weight on the bar—the ability to lift heavier weight for more reps will translate to more inches on your muscles over time. Second, hoisting serious poundage with compound movements like the deadlift, squat, and bench press triggers a greater release of testosterone, a key hormone that’s responsible for the growth and recovery of your muscles. The cluster sets we programmed will allow you to lift weight close to your one-rep max—and for more reps than you would normally be able to accomplish. How? By breaking up the sets into subsets (more on cluster sets below). The effect is a greater accumulation of volume and a bigger release of testosterone, which will prime your body to more efficiently build muscle and oxidize—nerd speak for burn—fat.

37
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.

38
The 10 greatest moments from the 2017 CrossFit Games

Over four days in Madison, WI, 640 athletes battled it out at the CrossFit Games, the annual test of the ten domains of fitness: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. When the dust settled, Matt Fraser stood atop the men's podium in one of the most dominant CrossFit Games performances ever seen, while Australia's Tia-Clair Toomey narrowly edged out her countrywoman Kara Webb to finally—after two straight second-place finishes—claim the crown of Fittest Woman on Earth.

39
http://www.ironmanmagazine.com/the-lion-roars-expert-advice/

AJAC: In the strength and conditioning world, there is a concept called “bilateral deficit.” Basically, this means that if you have one side of the body that is grossly stronger than the other side, you have a strength deficit, and you should fix it. Is this concept “true”? It can be, as some people do have a significant strength difference between the left and right side. Typically, this is also accompanied by a difference in hypertrophy as well. If this is you, it would be advisable to make about one-third of your movements unilateral ones for eight to 12 weeks to even this out. If this isn’t the case, and your right and left sides are relatively equal, then there isn’t a real need to add in unilateral exercises. Incorporating split squats and one-arm dumbbell rows covers most people’s “deficit” without needing to do much else.

40
6 Ripped Animals Who Will Put You to Shame

As if the breed wasn't intimidating enough, imagine running into this badass during a walk in the park. Fortunately, the vast majority of Pit bulls are actually very friendly dogs that make great family companions. They're smart, easy-going and highly loyal to the pack. And who in their right mind would mess with you with this jacked hound standing ground.

41
The Ultimate Workout Playlist From the Ultimate Workout Warrior: James Harrison

Switch up your gym tunes and listen to what the beast himself listens to when he's wreaking havoc in the weight room.

42
Aug '17 Photo/Video Check-In

Still nothing pretty but I feel about 15-20 years younger, I’m a lot stronger, and a lot faster. Over the past few months I’ve been focused on tracking and improving my diet - more quality fruits, vegetables, proteins, and fats. My goals have shifted a bit from worrying about strength, scale weight, and appearance to improving my overall diet and health (obviously the aforementioned are still used as measuring sticks). I’d still like to get to a big three total of 1,200 (current 1,085) in the next 2 years while being able to run a sub 6 minute mile (current 7:25).

43
The 3-Circuit Fat Loss Workout

In circuit training , resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.

44
Nutrient Timing

It’s not what you eat. It’s when you eat!

45
Muscle & 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

46
Boost Testosterone Levels with Coffee

Now, a Nutrition Journal study also indicates that men who consumed caffeinated coffee have more testosterone. In the study, subjects were assigned to caffeinated and decaffeinated groups. Participants consumed five 2g portions of instant coffee per day (caffeinated or decaffeinated Nestlé’s Taster’s Choice), which was mixed with approximately six ounces of boiling water and consumed with every meal as well as mid-morning and mid-afternoon.

47
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.

48
Half Reps for Full-Range Benefits?

No one will disagree that good form is important to avoid injury. But what this evidence argues is that moving the weight through a joint’s full range of motion is not necessary to increase both strength and size. Truth be told, I see several professional bodybuilders using a partial range of motion. There is an exception to this, however. When training for competitive strength events, make sure you train the way you will compete. If a competition squat is thighs parallel to the floor, then train down to parallel.

49
15 sex tips from the bedrooms of real women

“There have been a few times during sex where I’ve admitted to my boyfriend that I want him to tie my hands up one night and just take me. I’m a little too shy to actually instigate it, though, like to actually buy handcuffs or rope ahead of time. Then one night as we were about to get it on my boyfriend reached in the bedside table and told me he had a surprise for me—and brought out two silk scarves to tie my hands with. The fact that he got my fantasy ready-to-go was as amazing as the experience actually felt.” —Katie, 28   Sex tips What women wish men knew about getting them off? Stop the guesswork. Listen to what real women want.

50
5 Tips You'd Give Yourself

there is no perfect program, and there is no ideal way to chase gains. High reps can support strength gains and you can still get bigger lifting less than 5 reps in a set regularly. Size and strength will go hand in hand for the better part of one's lifting career, regardless of programming.

51 The 10 Strongest Humans to Ever Walk the Earth
52 A Scientific Approach to Muscle Hypertrophy Training
53 6 Workout Routines for Better Sex
54 Quick Workouts For Long-Term Gains
55 7 "Classic" Exercises You Should Avoid
56 5 things women want men to know about going gray
57 Bodybuilding.com on Twitter
58 10 Weeks to Super Strength
59 Men's Fitness on Twitter
60 Ronnie Coleman vs. Jay Cutler
61 Big Ramy's Six Essential Exercises
62 T Nation at the CrossFit Games
63 The ultimate arms workout for beginners
64 Jay Cutler's 7 Tips for Building Huge Triceps
65 10 HIIT workouts to get you shredded for summer
66 Michelle Lewin Rocks Sexy Bikini at the Beach
67 How to tell if you have low testosterone levels
68 Arm Training for Natural Lifters | T Nation
69 10 Things She Wishes You Knew About Sex
70 shawn ray on Twitter
71 6 Exercises that Will Teach you How to Strengthen Knees
72 Can you actually make your penis bigger?
73 Muscle & Performance on Twitter
74 Muscle & Performance on Twitter
75 A Massive Upper Back Made E-Z
76 A man died after penis enlargement surgery. Here's why the operation was so risky.
77 Muscle & Performance on Twitter
78 Men's Fitness on Twitter
79 5 common training mistakes, and how to fix them
80 High-Intensity Training Gets Intense Results
81 Considerations for Strongman Training | JTSstrength.com
82 Tip: Hot Yoga vs. Cardio | T Nation
83 Tip: The 8-15-25 Chest Workout | T Nation
84 The Secret to Success in the Weight Room: Training Hard and Knowing Your Players
85 Tip: How to Really Stretch Your Groin | T Nation
86 Bodybuilding.com on Twitter
87 Layne Norton, PhD on Twitter
88 Tip: Skipping Meals Makes You Fat | T Nation
89 Wynton Mohorn on Twitter
90 Kai Greene
91 Dwayne Johnson on Twitter
92 STRENGTH MOTIVATION | INTENSITY | ATTITUDE
93 'Game of Thrones' episode 4 photos tease fiery dragons and a massive battle
94 Training on Vacation
95 Kai Greene on Twitter
96 Flex Lewis on Twitter
97 Aaron Rodgers' quarterback workout to build a rock-solid core