Top Videos
Lais DeLeon's Peanut Butter Protein Pancakes -

Looking to add a protein punch to your morning meal? Try out these flapjacks, which combine the dual superpowers of protein and peanut butter into one glorious pancake experience!

WATCH: Into The Void Documentary

Within those seconds, between with the chalk box and the bar, that's what I'm talking about. That's the void.

Branch Warren's Meet the Olympians Interview | Mr. Olympia 2015

IFBB Pro bodybuilder Branch Warren talks with MD's Shawn Ray during the Meet the Olympians event at the 2015 Mr. Olympia.

Floyd Mayweather to Appear at Mr. Olympia Expo

The undefeated welterweight champ will be bringing it at the Ultimate Nutrition booth.

12 Challenging Bodyweight Exercises You Have To Try! -

Don't have time to hit the gym? Don't fret! Check out these 12 challenging bodyweight movements that can be done anytime, anywhere!

[View All Videos]

Top News
Oksana Grishina Interview

Oksana Grishina Interview

Sagittarius Horoscope for Friday, September 18, 2015

Friday, September 18, 2015 - Your power of concentration is growing stronger day by day. Although your serious demeanor enables you to accomplish more than ever, it can be troublesome if you focus solely on limitations rather than potential. Saturn's return to your optimistic sign brings newly found maturity to how you manage your life, no matter how young or old you are chronologically. Karmic Saturn delivers what you earn so stop putting off the inevitable and get to work. You reap what you sow.

Build Boulder Shoulders with the Ahrens Press

Ahrens had no choice but to press the dumbbells in this style because he used special loadable dumbbells that were very long; in other words, it was impossible to press them straight because they would hit each other with the massive poundages he routinely threw overhead. Because of the lateral pressing motion, this exercise forces the medial delts or “caps” to work harder.

7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts : quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

5 Killer Moves for Shredded Obliques

Even if you are not at a body fat level where your obliques look good, you still need to train them. The oblique family plays a major role in many different movement patterns and is an essential part of the core. These muscles need to be trained both for function and for show.

Jay Cutler's Boulder Shoulders

When you want something fresh, something unique, something guaranteed to pack on slabs of unadulterated muscle to your frame, call on Jay Cutler. His plan is for you to replace your current delt routine with this one for only four weeks. For most trainers, that’s four workouts, but if you’re a twice-a-week kind of guy, that would mean eight sessions. It’s intense, explosive and should be used as a boost out of any plateau you may be experiencing in your current routine. Sticking with a high-intensity routine like this without switching off for a period of equal time could lead to overall fatigue, if not injury.

H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

8 Tips to Burn More Fat

This helps you with the simple philosophy behind fat loss : Burn more calories than you take in. If your goal is fat loss, incorporate 4-6, 30-60-minute cardio sessions per week into your training schedule.

Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

Improve Vascularity for an Impressive Look

Training for a pump can bring more blood flow to an area, which will make the veins in that body part more pronounced. Unfortunately, the effect is temporary. High rep, high volume training works better for bringing out vascularity. Lower rep, lower volume training has its place for building muscle but will do nothing to help you get a pump. Training for vascularity does not really exist. As stated earlier the only method to revealing your veins is to lower your body fat. Focus on training with progression and on building slabs of muscle. Being veiny doesn't really look appealing unless you have the muscle to back it up.

8 Things You Should Never Do At The Gym -

It's been my experience it's not phone usage that stops people from asking to work in. It's some cultural thing. I rest about 60 seconds between sets. I always get up and stand kind of close to the machine, such that if someone wants to work in they would feel the need to ask if I'm still using it. I've kept an informal count in my head, and it's about 1 out of 10 times when people ask, "are you using this machine" and I say "yes but you can work in" they are willing to share. Vast majority of the time they say, "that's ok, I'll wait." I don't get it. I adjust song playlist or answer quick text all the time between sets.

Secrets of a Big Back

These days, guys like to use rowing machines and dumbbells to train the back, and these are good options. But I’ll always prefer the old-fashioned bentover row because it’s a much harder exercise. When you use a barbell, you can work with heavier weights than you can with any other implement. Rowing from that bent position trains your lower back and abs at the same time, so you develop tremendous strength throughout your torso that carries over to other exercises like the deadlift and squat. The only thing holding your body up is its own muscle, not a bench or a hand or a weight machine. When my friends and I trained at Gold’s Gym and the Muscle Beach weight pit, we often made rows even more difficult. Balancing on the narrow benches forced us to keep our feet closer together, which made the lift even harder to stabilize. It also allowed us to get a better stretch in our lats as we lowered the weight between reps.

The 2 Things You Need To Do After Every Workout

• A 20–25 gram protein shake, made with a mix of casein and whey, paired with a simple sugar (40–60 grams): The whey can be assimilated quickly, while the casein goes through a longer digestion process, meaning aminos are delivered almost immediately and also ongoing for a few hours after the workout is complete. Meanwhile, the sugar — which can be anything from pure dextrose powder to gummy bears or angel food cake — spikes insulin levels and spurs nutrient uptake. Don’t let this opportunity for a sweet-tooth quenching pass, because it’s the one meal where simple sugars are an optimal choice over complex carbs.

5 Routes to Better Delts

While you can find plenty of ways to attack your delts in each issue of M&F, we've dropped five of our fave techniques - and the mini-programs to go with 'em - here for you to try. While we recommend using a complete program as the backbone of your training efforts, it never hurts to try some of these grab-bag programs to see what works best for you.

Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.

T NATION 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

The Lowest Carb “Pasta” Recipes You’ll Ever Find

Luckily there are healthier options out there, but tricking the taste buds does require some creativity. That’s why we’ve teamed up with some of the nation’s top chefs to bring you vitamin-packed “pasta” recipes with a fraction of the calories and carbs. Click through to check out six dishes that allow you to dig in guilt-free whenever a starchy craving strikes—no restaurant reservation required. Editors' Favorite Cheat Meals>>>

Five Essential Exercises for Bigger Arms

You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to be variety in your workouts, but the age-old question is how? Try out these five moves and watch your arms inflate like balloons.

FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

T NATION on Twitter

As rep speed increases on hammer curls, brachialis activation decreases. A better method: …

7 Muscle-Building Smoothie Recipes

It’s time to rewrite the rules. We racked our imaginations—and test-drank the results—and came up with more exotic, flavorful, and visually appealing options that offer nutrition that’s equal to or even greater than the standard-issue muscle shakes out there. Better yet, each takes only five minutes or less to make. See the recipes that follow and our instructions on when to blend them for the best results, and start mixing up shakes you and your muscles will both look forward to.

Instant Muscle: Dumbbell Ideas

Sometimes you need to break habits, and dumbbells can be the perfect substitute for your usual equipment on your favorite lifts, unlocking better (and safer) gains. For instance, upright rows are nearly always done with a barbell, but that can place shearing forces on your shoulder joints and often result in rotator cuff injuries. The dumbbell version is safer because your arms move freely; your body decides the right range of motion.

T NATION on Twitter

Tested in the field by real people for 8 years. Our top fat loss plan:  Free ebook.

Optimum Nutrition Gold Standard Pre-Workout at

This formula raises the bar by providing you with only what you need to achieve your True Strength™ - made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate - one of the industry's most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate - a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation.

The Top 30 Muscle-Building Foods

These protein-rich foods can help you add mass without sacrificing taste.

T NATION on Twitter

Re-feeds, carb-ups, cheat meals. Here's how to use them to get ripped: …

28 Shop

Copyright © 2015 CutAndJacked Shop

Shock Your Calves With This Intense Workout

Then the real training takes place. After your last set, perform a rest-pause by racking the weight and resting only 15 seconds before performing as many reps as you can until reaching failure again. Do a total of three rest-pauses in this manner. Then, do a drop set by immediately stripping off one plate from each side. After reaching failure, do three more rest-pauses with this new weight. Keep doing drop sets, stripping off one plate per side at a time, and three rest-pauses with each weight until you’re back down to just one plate per side.

10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

How to Survive Five Awkward Sex Moments

Encountering the occasional embarrassing moment during sex is inevitable. Whether you're walked in on or have a little too much "drank in the tank," the result is instant mortification--for you and her. But don't worry: There's a way to survive every awkward sexual encounter. We took five more-common-than-you'd-imagine scenarios to sex educator Barbara Carrellas, author of Urban Tantra: Sacred Sex for the Twenty-First Century , who gave us rock-solid advice on how to fix slipups between the sheets.

Top Five Mistakes Men Make with Women

One thing I’ve noticed is that most men naturally make the same basic mistakes. If these five “game killers” are holding you back, here's a solution for each situation.

3 Keys to A Bigger Bench Press

Performing heavy negatives once or twice a month does wonders for building strength. Bodybuilders that don't have a "negatives day" in their routine are really missing out on huge gains. As a quick refresher, negatives are reps that concentrate on the eccentric, or lowering phase of an exercise. Our muscles can handle 30-40% more weight on the negative portion of a rep, so taking advantage of that taps into plenty of underexploited fibers in your pecs and trains your body and mind to deal with heavier weight. To perform negatives on the bench, add 30-40% more weight than you'd normally use for 10 reps (after a few warm-up sets, of course). So if you're pressing 250 pounds for 10 reps, add an extra 75 pounds (30%) onto the bar. Unrack the weight and resist the negative all the way down for a full five seconds or more. Once the bar touches your chest, have your training partner help you bring the bar back up to the starting position and repeat this for 3-5 total agonizing reps. Use this method sparingly - 1-3 sets, once or twice per month - to avoid overtraining or injury. Besides, after training like this, you'll likely be too sore to want to do it again soon.

2015 Olympia Live Webcast

This year marks the 50th anniversary of the Mr. Olympia, and it has grown into much more than a single bodybuilding contest. Joe Weider’s Olympia Fitness and Performance Weekend has evolved to become the biggest event in the fitness industry, spanning four days of exciting contests where the winners of the Mr. Olympia, 212 Bodybuilding, Men’s and Women’s Physique, Fitness, Figure, and Bikini division will be the unquestioned best in the world with well over $1M (the highest prize money in the industry) going to the top competitors.

iOS 9 Updates: Should You Track Your Sex Life?

More than you might initially think. For one thing, tracking your sex life can be useful for keeping up to date on your STI testing. The app will allow you to log whether or not you used protection, and making note of any new partners can help you stay on top of your screenings.

5 Ways To Step Up Your Workouts

Try It: Using a weight you can handle for a set of 12 on dumbbell overhead presses, alternate reps from side to side, keeping one dumbbell in the “down” position the entire time. On the next set, alternate while keeping one dumbbell in the “up” position throughout. 2. Go High Volume Typical routines call for 12 to 16 total sets for large bodyparts like back and quads and nine to 12 for smaller ones like biceps and calves. This effectively stimulates growth while keeping you from becoming overtrained. But if you stick within that set range too often, your muscles will grow too accustomed to a certain number of sets and reps to respond with any kind of vigor. A better bet is to crush a bodypart with a targeted, high-volume blast every few weeks.  Try It: Instead of your normal more-plates-at-all-costs bench routine, use a high-volume approach that focuses on relative strength. Simply rack a bar with your bodyweight and press to failure for as many sets as it takes to reach 100 total reps (resting a minute or less between sets), then go home and eat like a boss.

The Jacked Back Workout

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

6 Ways to Lose Your Beer Belly

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

Carb Backloading: Eating Carbohydrates to Get Lean, Muscular and Strong

2) Enjoy a Carb Nite On the evening of your 10th day, starting around 5 p.m., begin eating carbs. Your discipline can take a hiatus: eat pasta, pizza, french fries, or any other sugary/starchy carbs you can get your hands on. Want brownies or Krispy Kreme doughnuts? Go for it. High-glycemic carb sources like these are actually better choices than sweet potatoes and rice. You need to refill your carb stores, crank up your metabolism, and give your mind a break. You’ll get the best results if Carb Nite falls on a day you lift weights, so try to time it accordingly. Don’t worry about getting fat. Several studies show that because of the change in enzyme production that occurs in your body throughout your low-carb days, gaining fat on a Carb Nite is nearly impossible.

The Fittest Guys in Tech

These 10 men break the tech-guy stereotype. Here’s how they do it (and you can, too.)

T NATION on Twitter

Instead of cutting carbs, make them work for you by boosting insulin sensitivity. Here's how:

BPI Sports Best Protein at

Directions For Best Protein: Mix one scoop of BEST PROTEIN™ with 5-6 ounces of cold water and drink immediately after workout or strenuous activity. May also be taken anytime to promote recovery and help build strong muscles. For optimal results, use in conjunction with a proper diet and always consult with a physician prior to beginning a training regimen.

16 Healthy Snacks to Get at a Convenience Store

When your stomach starts growling during a lengthy road trip, or you're on the go running from errand to errand to errand... reverting to food from a convenience store might be your best option. The problem with most convenient stops is their hard-to-avoid, front-and-center display of doughnuts, pizza bites, and taquitos that glow through a glass case. Yeah, don’t eat that. 

4 Tips to Fast-tracking Your Fitness Gains

My editors asked me to condense my entire training philosophy into what you see here, and while I couldn’t really do that, I did arrive at four important take-homes that, if followed, will serve up consistent gains and fewer setbacks throughout your training life.

Healthy Snack Recipe: Smoked Almonds

If your girlfriend is anything like me, she loves a little couch time, complete with snacking  and even a cold brewski. Why? Because it enables us to cuddle up in your arms and forget about being a bridesmaid for the sixth time this weekend. Treat her to something unexpected, delicious, and healthy: smoked almonds.

Fitness, Bikini, Physique Competitors Scorch Olympia Stage

Tanji Johnson, Okshana Grishina (pictured above right with Regiane Da Silva), the cameras, the lights, the blaring Rihanna music. If there's a better way to start off the Mr. Olympia Expo event, we haven’t found it yet. The ladies were in excellent form on the Las Vegas convention center’s main stage. In case you need a refresher: A combination of body conditioning, stage presence, and audience popularity help craft their scores. Here’s a few sneak peeks of how they looked.

2015 Figure Olympia Call Out Report

competitors are fighting for the top spots at the 2015 Olympia? Find out here!

7 Power Breakfasts to Power Your Workout

If you work, go to school or have to get other people to school, chances are that the time between your phone’s alarm and you pulling away in your car are likely filled with stress, hustle and coffee-deprived haze. But regardless of your morning rush, you need to fit in some time for food – some sustenance, not only to kick-start your motor but to halt muscle-wasting and top off your energy stores for the day.

15 Ways to Amp up Coffee—Without Butter

We covered every flavor profile to bring you maximum flavor without all the sugar, fat, and guilt of sucking down a Starbucks-Dunkin’-coffee house concoction. Now you can have your java with a kick of heat, a dash of spice, a hint of sweetness, and practically any holiday-inspired flavoring—all in the convenience of your own kitchen. Just think about what you can do with all the money you won’t be spending on coffee runs…

Arnold on Twitter

Happy birthday @PSchwarzenegger . I never thought I'd have a son who was stronger and smarter than me.

51 Hard Times: How To Become Charles Bronson
52 Flex Lewis at the 2015 Mr. Olympia Athlete Meeting, Part 2
53 Primary Back & Biceps
54 From Boys to BEASTS - Underground Strength Gym
55 on Twitter
56 Victor Martinez on Twitter
57 IRON MAN MAGAZINE on Periscope: "Mr Olympia 2015 💪🏼💯 #ironmanmagazine"
58 Bryan Covington on Twitter
59 Fishing For Fitness
60 indoorswomen on Twitter
61 3 Steps to Rope Skipping Like a Pro
62 Men's Fitness on Twitter
63 "Everest" Transports You to 29,000 Feet
64 Ken Timm on Twitter
65 on Twitter
66 Iron Maiden: Nicky Whelan
67 On Trial: Bench Presses vs. Decline Bench Presses
68 Men's Fitness on Twitter
69 on Twitter
70 6 Lessons That Will Transform Your Calves -
71 Biotest on Twitter
72 Mark Dugdale on Twitter
73 Men's Fitness on Twitter
74 Fighter Diet News