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Clinical Athlete - Juggernaut

What is it? “You should just stop lifting” “Squatting below parallel is bad for your knees” “I went to my doctor, but I don’t think they understand the training that I do, or how to help get me back” Have you or someone you know had an experience with a health care professional that did …

Dennis Wolf Quad Workout 7 Weeks Out | Mr. Olympia 2015

IFBB Pro Bodybuilder Dennis Wolf trains Quads at the LVAC Sahara, 7 weeks out from the 2015 Mr. Olympia contest. In this video you will hear what the big bad wolf is weighing in at.

Tyler Cohen Delt Workout 3 Days Out | IFBB North Americans 2015

21-year old bodybuilder, Tyler Cohen, makes his NPC national-level debut in 3 days at the 2015 North Americans. Tyler takes you through his shoulder routine that is mostly supersets, especially since he is still depleting for the show. He also switched coaches just a few weeks ago, but the changes needed are now happening. This kid has some great shape and density for his age.

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A U.S. Marine asked Ronda Rousey to the Marine Corps Ball—and she said yes:

Sagittarius Horoscope for Wednesday, September 2, 2015

Wednesday, September 2, 2015 - It's all too easy to play the role of the drama queen today, but there's really no need to push anything over the edge. You know that everyone has perceptual differences but your moderation is someone else's extreme. Tone down your enthusiasm just a notch if you want your audience to be impressed with what you're bringing to the table. A little less rhetoric and a bit more sincerity is your ticket to success. The fact of the matter is you're on a roll now, and if your intentions are honorable you can't miss.

Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

Show Off Muscles: Neck, Forearms, and Calves

In the gym, you’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves. Likewise, you’re going to have a tough time developing rock hard pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the “ancillary” muscle groups are myriad. In fact, your body wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

Develop a Big-Time Bench

Every major muscle group in your body plays a role in proper bench pressing, especially when you start adding serious weight to the bar. And the fact is you can move major poundage whether you’re naturally barrel-chested or shallow, long-limbed or short, so long as you make the effort to develop all the supporting muscles that are recruited during a big bench. Once you do create this synergistic framework, though, you’ll be able to handle much heavier loads than ever before, which in turn will allow you to develop your chest muscles faster.

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...

12 Best Tools to Recover From Any Workout

After we lift weights or do an endurance workout, our bodies need to repair torn muscle tissue. Our bodies also need to recover strength levels, eliminate inflammation and reduce the effects of delayed onset muscle soreness. Ice, heat, compression, electrical stimulation and foam rolling have been shown to be beneficial for improving markers of muscle damage, so we created a list of things that incorporate one or more of these elements. Choose your recovery mode with these 12 unique tools for returning to action fast.

7 Reasons to Put Fat in your Protein Shakes

Protein. Every bodybuilder cherishes protein. We cherish it so much that we drink it. We drink a lot of it in the form of protein shakes. But what if I told you that you could add another vital nutrient to your shake that would make the shake healthier for you, make your protein work better for you, up-level your performance, and allow you to think with more clarity and focus? Now here's the kicker: what if I told you that that nutrient was fat? Don't go crazy on me. I know, despite the idea that there's a carb phobia, most of you are still also afraid of fat. Well, here are 7 simple reasons why you should consider adding some healthy fat to your next protein shake:

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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 Mistakes to Avoid While You're Still Young -

I really enjoyed reading this article. I personally practice training smarter not harder (that includes training, nutrition, supplementation, and rest). You definitely need to keep your body on its toes and not fall into ruts of doing the same exercises over and over. This can also be said for diet. I enjoy calorie cycling and love how my body responds. I'm always changing up my nutrition (carbohydrate and fat intake) depending on my short term goals. The only thing I partially disagree with is the "If it hurts you, don't do it." I agree that if an exercise hurts you should consider stopping. There also may be cases where you need to check your form. I know for me that rear delt raises were uncomfortable at first. This was not a form issue, but more of a range of motion issue. I found that if I went lighter and built the muscle up for that range of motion that I was able to progress. Now I can do rear delt raises with 20's and have been able to develop some popping delts. This is just my experience and it is important to listen to your body.

Train Like Dwayne ''The Rock'' Johnson! -

While most in the area aren't even close to getting up yet, Hollywood superstar and part-time professional wrestler Dwayne "the Rock" Johnson has been awake for at least 30 minutes, stretching his huge muscles and putting on gym clothes in preparation for his morning ritual. As he steps onto the porch of his 13,700-square-foot mansion, he takes a long, deep breath to fill his lungs with the fresh Florida air, and he smiles.

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Rear-Delt Mass

To illustrate this difficulty, compare your rear delts’ isolation, range of motion and strength with those of other muscles. Biceps, triceps and legs contract directly against the weight they are lifting and, therefore, are more thoroughly fatigued. Pectoral muscles and lats can push an enormous amount of weight through a great range of motion, which means they, too, are more directly fatigued. Even frontal and lateral deltoid heads can be more easily isolated and lift a greater amount of weight directly and through a greater range of motion by means of front or lateral dumbbell raises. They, too, can be more directly and thoroughly fatigued. So, what is the solution?

5 Kettlebell Workouts to Build Serious Strength

We recently reported on a study that found kettlebells to be awesome tools for cardio. In fact, researchers found that a simple k'bell routine was more effective than a freeweight + bodyweight circuit at amping V02 max. That means that not only are they clutch for building strength all over—they also help you to torch calories and fat while you're at it. Talk about a one-two punch.  So, we went to Albert Matheny, an exercise physiologist and SoHo Strength Lab owner, to get five new kettlebell routines to add to our —and your— arsenal.

Smash Your Bench-Press Max With Wave Loading! -

Hey Josh. I've been doing a pretty simple linear program. I bench 3 times a week, 3sets of 5. Then the next week I increase the weight if I got all the reps the previous week. Do you think it's a good idea to incorporate that system in the 1st day of the week for a couple of weeks while maintaining the other 2 days or should I just do this once a week and not bench anymore during the week?

How to Burn More Calories Through Running

Whether you’re looking to change up your regular running routine or just sneak a workout in during your next vacation, running on sand can strengthen your feet and ankles, not to mention increase overall aerobic conditioning. You expend at least 150% more energy and burn more calories running on sand than on hard surfaces—and it actually makes you faster. “Your body has to work harder to get over it,” says R. Amadeus Mason, M.D., assistant professor of orthopedic surgery at Emory Healthcare and a physician for Georgia Tech’s track and field team. “It adds resistance and fires muscles you’re unaccustomed to using. Think of it like putting weights around your ankles, or running with a parachute on.” But beware of doing too much too fast—here’s how to ease into beach running.

Decline For a Full Chest

It takes a variety of angles to develop a well-balanced chest. In addition to doing flat-bench presses and flyes, you also need to do these exercises on an incline bench, as well as a decline bench. To really build up the lower pecs, there is no better exercise than the decline bench press. However, unless you do it regularly, it can be awkward. A better option is the Smith machine decline bench press, which makes the exercise easier to perform so that you can better focus on t he lower pecs. Position a decline bench in the middle of a Smith machine; set it at an angle of 30–40 degrees. Lie on the bench and unrack the bar. Slowly lower the bar to your lower chest and press it back up until your arms are fully extended, but your elbows aren’t locked out.

Anabolic Hormones

Phil Heath was once quoted in a FLEX article saying, “Anyone can look big in the off-season, the true challenge of a good bodybuilder is to come in shape without losing too much muscle size.” Researchers from the International Journal of Sports Physiology and Performance examined hormone, strength, and body-composition change in a bodybuilder over a 12-month period (a six-month period of competition preparation and a six-month period following competition). The aim of this study was to provide the most comprehensive physiological profile of bodybuilding competition preparation and recovery ever compiled. The researchers recruited a young 27-year-old male, Caucasian, natural, professional bodybuilder who tracked his own diet and exercise training program throughout the study. He consumed five meals per day and spaced out his meals 4½ hours apart. As he got closer to his competition, he steadily reduced his fat and carb proportions, and by the end of the six-month block the breakdown was 46% protein, 29% carbs, and 25% fat. The bodybuilding competition training program was performed an average of four days per week for a total time of around five hours per week, in addition to two days of high-intensity interval training for a total of 40 minutes per week, and one day of low- intensity, steady-state, aerobic exercise for a total of 30 minutes per week.

The Fit Dietitian

People need a formula for losing weight that they can stick to over the long term and that actually works! They need a scientifically-based protocol for eating that takes the confusion out of dieting, allows them to continue to eat the foods they love, and is tailored specifically for them based on their unique needs and metabolism. Fortunately, there is a scientific dietary approach to losing fat that satisfies all of these criteria, and it's called "flexible dieting."  Ironically, the flexible diet isn't really a diet at all. Instead, it's a balanced approach to dieting where a person eats with the goal of hitting specific protein, carbohydrate, and fat targets. With flexible dieting there are no off-limit foods, and you learn how to eat so that you can fit in the high calorie foods you crave without sacrificing your weight loss goals. And not only is flexible dieting effective for losing fat and keeping it off, but it is also great for gaining muscle, boosting athletic performance, and improving general health.

Why You Should Be Doing These Six Exercises

How:  Stand with feet shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in pushup position. Keep your hands firmly on the ground to support your body and lower your chest to the floor. Bring your chest back up. Kick your feet back to their original position, outside of your hands, stand back up by coming back through the squat position, and complete the move by jumping into the air.

3 Ways to Torch Fat Without Traditional Cardio

The only feeling worse than realizing you’ve just inhaled two days’ worth of calories in one holiday meal is the panic that sinks in once you calculate what it’ll take to burn it all off. But don’t think jogging is the only way to go. While it’s true that raising your heart rate for prolonged periods increases calorie burn—which in turn promotes weight loss —there’s no set rule for how it has to be done.

7 Wheel Blasting Leg Workouts

But here’s the thing…if you dedicate yourself to training your legs with zeal, not only will you end up with diced, wide-swept thighs, but a bigger, leaner overall physique. How? Because the muscles in your legs constitute so much of your total body mass, the caloric expenditure as well as the resulting spike in growth hormone and testosterone create an ideal environment for improving your physique.

Ask Men's Fitness: What's A Good 30-Minute Lunch-Break Workout?

You don’t need to change the exercises you do in a typical workout, just the speed with which you do them. “When we move at top speed, we engage fast- and superfast-twitch muscles, which send a ‘fight or flight’ signal to the brain,” says Justin O’Connor, head trainer of the Under 20 Workout fitness program. “This engages the pituitary gland, which releases human growth hormones and speeds both muscle building and fat burning.”

5 Weightlifting Tricks You Should Know

These training techniques will vault your performance in the weightroom for maximum results in the long run.

6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

Cory Gregory's Two-Step Plan To Granite Abs! -

Endless reps of endless exercises won't build the abs you crave. Follow this routine of classic moves until you own it, then take it to the next level. This is all the core training you'll need for years!

High Protein Sweet Potato Chili - Born Fitness

In the pantheon of great all-purpose recipes, chili has to rank in the Top 10. It works as lunch, dinner, a snack, a side, and has so many variations that there’s something for everyone. Not to mention, if you have a slow cooker, it requires no cooking talent to make a delicious meal. (Note: I think everyone should own a slow cooker; has too much value and is possibly the easiest cooking device ever created.) You just need the wherewithal to throw ingredients in a pot 6 to 8 hours before you want to eat. Toss in the fact that you have to work to make it unhealthy, and it’s hard to argue against chili. This recipe is a Born Fitness special, as it tosses in one of my favorite ingredients: sweet potatoes. Dig in and enjoy. -AB

Protein's Biggest Breakthrough--Micellar Whey

Pre-clinical in-vitro research was conducted to determine how rapidly Micellar Whey was digested, comparing it with whey protein and casein. Each protein was incubated to mimic protease activity at a pH of 2, the pH of your stomach. After the samples were analyzed for how much protein was broken down, it was determined that Micellar Whey showed similar protein digestion when compared to casein for over six hours.

Protein's Biggest Breakthrough--Micellar Whey

Pre-clinical in-vitro research was conducted to determine how rapidly Micellar Whey was digested, comparing it with whey protein and casein. Each protein was incubated to mimic protease activity at a pH of 2, the pH of your stomach. After the samples were analyzed for how much protein was broken down, it was determined that Micellar Whey showed similar protein digestion when compared to casein for over six hours.

The David Beckham Cardio Workout That Will Make You Drop - Born Fitness

That’s the purpose of, “The World’s Hardest Workouts.” They are slice of life from the greatest athletes, performers, and trainers, in the world. Remember, these are just a snapshot and piece of an entire training program, but they are unedited and authentic. Try at your own risk, and make sure you have doctor approval for extreme exercise because these workout routines are the real deal.

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The 14 Most Jacked Movie Villains of All Time

These bad guys use their brains and brawn to strike fear into all foes who cross their path.

Total Repetition Method: Back Training

Maybe your back gains have flat lined with traditional methods or you just flat out want to try something different. If this is you, I have the solution; it’s an old-time Jailhouse favorite called the total repetition method.  In the best-selling book, Jailhouse Strong, I co-authored with Adam benShea, the total repetition method was part of our revered back specialization program. So what exactly is the total repetition method and when can you do it?

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@PHILHEATH Most well rounded champ we have seen period 1. 4 time champ 2. Has Gifted Nutrition 3. Gifted Athletics 4. True role model #facts

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Stronger in 60 Seconds: Dumbbell Snatch

Dumbbell snatches are designed to be done explosively, with the dumbbell almost flying freely from the bottom to the top while the real work is done by your hips, hamstrings, and lower back. Removing your free hand from your hip will increase your range of motion, allowing you to descend into a more athletic position from which you can blast the dumbbell over your head. Focus on moving the dumbbell as quickly as you can. You’ll notice the difference immediately.

The Man Boob Elimination Workout

Once the lifestyle changes are in place, a guy can start transforming those man boobs into some manly pecs. Fortunately, pecs are perhaps the most common muscles to train and develop. Here are seven moves that can accomplish just that. Perform in circuit fashion for three sets, 10 reps per exercise, and watch the moobs dissolve into pecs . Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

Build Mass With Squats and Milk

There are several versions of 20-rep squat workouts. Each workout would start with a basic warm-up followed by the heavy set of 20-rep squats immediately followed by 20 pull-overs to expand the rib cage and to add size to the chest. Some rules on the squat are as such: squat as deep as possible for maximal range of motion (try to touch your hamstrings on your calves) and lifting belts are not allowed. Remember, half-reps will only get you half the results. It might be obvious for some, but back squats are recommended as more weight can be used. Also, the bar can "rest" on your back between reps.

4 Best Exercises for Stronger Hamstrings

The reason many sprinters injure themselves is because of their hamstrings’ poor ability to decelerate the lower leg to stop it from extending. Exercises that focus on the eccentric strength of the hamstrings are a crucial strength tool. The best news is that you can achieve this using bodyweight only. Assume a tall kneeling position, with your heels secured under anything immovable. Without bending forward at the waist, contract your hamstrings and dig in hard with your heels as you slowly let your body descend toward the floor for a 5-8 second negative rep. You should land gently on the ground in a push up position. At this point, push yourself back up to the start position using your hands to help, and repeat. Focus on no more than 6 reps.

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@PHILHEATH I'm 6"4 280 bout to shred down to the bone. Not sure if I should go calorie deficit or just increase cardio. Don't wanna feelflat

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@PHILHEATH Excited to see you win #5 I'll be around with your big buddy Leland. Hope to see you after.

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54 Q&A with 8X Mr. Olympia Lee Haney
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65 Ask The Science Chick: Should I Drink BCAAs During My Workout? -
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