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'I'm Sorry': Conor McGregor's First Words to Dana White After Loss to Mayweather

A recently released video following McGregor's loss to Floyd Mayweather Jr. in the boxing ring has revealed a softer side to the UFC champion.

Asia Monet Ray Releases “Come Along” Music Video! (@AsiaMonetRay)

The lovely Asia Monet Ray recently released her music video for her song “Come Along.” Asia co-wrote this upbeat, dance track to inspire people to come together and empower one another …

Your 4-Week Plan For Guaranteed Muscle Growth!

Bust out of your hard-gaining ways and pack on lean mass faster than you thought possible with this intense month-long training program!

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The Top 3 Supplements For Gaining Mass

The amount of creatine you should consume every day depends on your goals. If you're not in a big hurry, you can consume 3-5 grams per day and slowly build up the amount of creatine stored within your muscles. If your goal is to see rapid mass gain, you can start out with a "loading" dose of 5-7 grams of creatine five times a day for 5-7 days, then scale down to 5-7 grams once a day to maintain your level of stored creatine. Both protocols are thought to be equally effective in the long term.

15 Tips To Help You Melt Fat Like Butter

No matter how you cut it, there's nothing fun about fat loss. But these tips will give you a better shot at sticking to your plan and reaching your goals.

The Kardashian Butt Must Die | T Nation

The worst part of this, not that it's like nuclear proliferation or climate change or anything, is that the Kardashian butt has given a distressing number of women carte blanch to advertise their ample but not adorable bottoms on social media and the street. They post and flash away with no regard to proportion or firmness or fitness.

10 Lessons from the Strength Legends | T Nation

As important as it is for beginners to stick to strength and master basic movement patterns, there comes a time when everyone needs to make a change in their training. For fat loss, the most effective exercises are often the exercises you're least efficient at. In other words, whatever sucks the most will generally yield better results.

Today's Workout

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Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

5 exercises for better sex

Your bed can be an effective place to perform both cardiovascular and strength protocols, which can benefit the muscles commonly engaged during sex. In comparison to a balance board or a stability ball, the bed will assist in the development of proprioception, which is basically the feedback loop between the body and the brain. So, when a man is performing the following exercises on an unstable surface (in this case a bed), he will be training his brain to make adjustments to the body's position based on the circumstance. The body then reacts by re-stabilizing, which has multiple benefits. The constant repositioning and balance adjustments that you will have to make on a bed means that in the heat of the moment, you'll be able to securely hold her favorite position without having to worry about the possibly of fatigue or, worse, cramping.

8 Tip: The Glute and Ham Exercise You've Never Tried | T Nation

Make this posterior chain staple work even better with this simple modification.

The Very Best Upper-Body Exercise | T Nation

The foam roller has a tendency to move unless you remain tight and lock in your core. This creates significant rotational forces that you must resist to keep from falling off the roller. Any wiggling, cheating, asymmetrical movement, or shifting will cause you to lose balance. Pullovers are already known for their effectiveness in targeting the abs, but this variation takes the core activation up several notches.

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Tip: The Cable Chop for Abs | T Nation

Instead, shorten the range of motion by keeping your torso fairly perpendicular to the cable column. Don't rotate your torso towards the cable more than a few degrees as you begin each rep, and don't rotate your torso away from the cable more than a few degrees as you reach the end of the range of motion.

Tip: Make This a Finisher On Leg Day | T Nation

Mechanical drop sets – unlike regular ones where you just reduce the weight as you fatigue – allow you to switch to an easier version of the movement, usually with the same weight. This helps you increase metabolic stress and time under tension to stimulate hypertrophy.

Tip: 4 Challenging New Ways to Do Sit-Ups | T Nation

Hit your abs in a new way by doing these upper body movements at the halfway point of a sit-up. Maintaining this position while performing any movement with the arms will challenge the abs, hip flexors, and even the neck musculature.

The 20 best forearm exercises of all time

Loop a thick towel around the bar so that it doesn’t let your hands close all the way when you grasp it. Hold the bar with an overhand, shoulder-width grip, in front of your thighs. Without allowing your upper arms to move forward, curl the bar. Add weight each set so you must reduce your reps.

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!

10 exercises that work your arms to exhaustion

A triceps exercise that gets the core into the mix? Yes, please. Level 1: Stand a few feet out from a wall, and place your hands on it, so your body is in a plank position. Bend your elbow back toward the sides of your body to bring your face closer to the wall, then press out to re-straighten your arms. Level 2 takes it down to the floor, in a modified knee pushup position. Again, slowly bend your elbows back toward your sides, and push up to re-straighten them. Level 3 sets you up in full pushup position, with a slight pike at the hips. For all, aim for 10 to 20 reps in each of three sets, taking a one-minute rest in between.

6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

9 of Britney Spears' Best Workout Photos and Videos

But selfie skills aside, even the best angles can't replicate the product of sheer hard work and dedication, and it's undeniable that Spears, a mom of two, has a killer body .

Tip: Metabolic Stress and TUT for Chest Growth | T Nation

Mechanical drop sets (unlike regular ones where you just reduce the weight as you fatigue) allow you to switch to an easier modification of the movement, usually with the same weight. This helps you to increase metabolic stress and time under tension, both of which will stimulate hypertrophy.

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Make you're Hair & Make-up Appointments Early! NPC Shawn Ray Hawaiian Classic 2017 November 4th Inquire at:

Photos: Michelle Lewin Heats Up the Beach With Bikini Workouts

The fitness sensation rocked a teeny bikini for her sweat sessions in Tulum, Mexico.

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Build muscle in your chest, shoulders, and abs with these easy-to-do pushup variations from the @humanfitproject :

Instagram post by Flex Wheeler • Sep 5, 2017 at 12:12am UTC

Mike O'Hearn : Created To Succeed! with Bert Martinez

I sat down with Mike O'Hearn to discuss success, failure and being obsessed. Mike O'Hearn, also known as "Titan" is an American bodybuilder, actor, personal trainer and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven times, and is a four-time Mr. "Natural" Universe title holder.

Tip: Upgrade Your Shoulder Raises | T Nation

The truth is, just about any upper body exercise, from seated rows to biceps curls, elicits low to moderate activity in the lower traps. So don't fool yourself into thinking that front or side shoulder raises are miraculously going to spare your traps from any activity.

Acid Trip

Science actually supports just the opposite. Continuous infusion of amino acids via IVs has been shown to be less effective at stimulating protein synthesis than intermittent feeding with protein. The boosting of muscle protein synthesis by a meal or amino acids is rapid and is sustained for at least two hours but then declines toward normal levels, which occurs in conjunction with the changes in circulating insulin and aminos. The signaling protein mTOR, which catalyzes muscle protein synthesis, is stimulated by both insulin and amino acids, especially the amino leucine. Researchers from McMaster University in Hamilton, Ontario, reported recently that men who consumed whey protein after exercise, either by consuming the entire drink rapidly or consuming it spaced every 20 minutes over a 200-minute feeding period, had dramatically different results despite consuming the same amount. Muscle biopsies taken from the subjects found that muscle protein synthesis was elevated to a greater extent after rapidly consuming a large single dose of whey protein than after consuming it in smaller portions over a longer period.

The top 10 fat burners for 2017, fall update

With the launch of the latest top 10 fat-burners of 2017, we've seen a key trend emerge: DMAA (an ingredient found in nearly all top fat-burners) is no longer in favor. This year’s list boasts some repeat winners, as well as first-timers. The new No.1, Alpha Lean-7, is completely DMAA-free and overthrew the former No.1 of the last three years in record time (just seven months). With cutting season in full effect, customers look to the top 10 fat-burners to gain an extra edge to shed excess fat and weight to reveal more definition from their hard-earned gains.


Carbohydrate intake is subject to a lot of misconceptions and myths — one of them being the timing in which they should be consumed. Carbohydrates serve as the primary energy source for athletes training at high intensities, and levels of muscle glycogen are a major determinant of exercise capacity. Therefore, it is necessary for athletes to adopt strategies for replenishing the gas tank of carbohydrate while limiting their conversion to body fat. Carb cycling — a planned manipulation of carbohydrate intake — has become increasingly popular among physique athletes during periods of carbohydrate restriction, but is there really any advantage compared to traditional dieting? Is it possible that the timing of carbohydrates is more important than the amount of carbohydrates consumed?

Strength Coach Inspiration, Work Ethic & Fight Club

Strength Coach Inspiration, Work Ethic & Fight Club

The Ultimate Seated Full-body Workout

It is very important that the weight is not your focus here, it should be challenging but you need to get full range of motion with every rep to be able to reap the benefits and get that width you desire.


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15 Cheap Muscle-Building Foods That Aren't Chicken

If you’re trying to build muscle, you’ve surely been told that you should load up on chicken—and with good reason; each serving of chicken breast has about 28 grams of protein. But it’s certainly not your only option if you’re trying to supplement all of the hard work you do at the gym by stocking your kitchen properly. We consulted with several experts to get their best suggestions for other foods that help you bulk up—without draining your wallet.

The Big Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

Tip: Upgrade Your Shoulder Raises | T Nation

The truth is, just about any upper body exercise, from seated rows to biceps curls, elicits low to moderate activity in the lower traps. So don't fool yourself into thinking that front or side shoulder raises are miraculously going to spare your traps from any activity.

Five Workouts That Build Muscle and Mass Fast

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

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Shawn Rhoden Has Something to Say

To say Phil is going to win 10 Mr. Olympias is disrespectful to all the other athletes. I don’t know if he’s trying to psych himself up, but that shit doesn’t do anything for me but make me shake my head and say, “Hey, good luck!” There are too many good bodybuilders out there. Phil isn’t that far out from everybody else. He’s not dominating the sport. In 2012, yes, he looked great. Last year he was a little bit better, but he wasn’t someone you could shake your head at and say, “Hey, you know what? He’s going to win 10 Mr. Olympias.”

Sagittarius Horoscope for Tuesday, September 5, 2017

Tuesday, September 5, 2017 - You’ll try anything to dream up your escape when you grow bored with your daily routine. Whatever the reason, you’ve been stuck in a rut, unable to manifest your next adventure. Thankfully, your schedule is about to loosen up, allowing you time to squeeze a trip into your busy life. But don’t rush out and buy your tickets today; let your plans develop over the next few days before you sign off on your final itinerary. Author Michael Meade wrote, “Timing can be everything and wisdom requires the patience to wait as well as the courage to leap when the time becomes right.”

The 15 sex fantasies she craves

We asked women for their greatest sexual desires and got this unbelievable list of tips, tricks, techniques, and fantasies. Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky. Then work on having her share the moves she's dying for you to make in the bedroom. Trust us: Your sex life together will never be the same. Sex tips Hot Sex Tonight 15 off-the-wall positions for the ultimate night (or day).

5 Best Foods To Help You Sleep Better!

Reeling in salmon more often for dinner may help you net better zzz's. A study in the Journal of Clinical Sleep Medicine discovered that people who consumed salmon three times a week for a six-month period reached deep sleep more quickly compared to subjects who got more of their protein from chicken, beef or pork.[5]

25 reasons the gym is better than running

In the past, we've told you all the reasons running is better than the gym . Now, we bring you the 25 reasons the gym is better than running . But, we're not being contradictory. Hear us out. The truth is, both going to the gym and running are great ways to get in awesome shape, lose weight, build get it. However, there are certain things that just make the gym better than pounding the pavement. So, don't quit running, but consider joining a gym as well. Hey, you can run there too, and the gym can actually make you a better runner (really—just check out #7).

Increasing Deadlift Max and Form Check

My goal for 2017 is to get my deadlift 1RM to 500lbs. I started at 455lbs. I began Matt Kroc’s 16 week simple deadlift program and felt great for 3/4 of it then suddenly started to feel weak and unable to complete the reps at the scheduled percentages. I checked my nutrition and saw I was not eating nearly enough so increased my intake and finished the program. My max increased to 460 (I’m positive it would have gone up more had I been eating enough throughout the program, not just the last couple weeks). I started the program over and have been tracking my nutrition ever since. I’m a couple weeks from retesting my 1RM and I’m feeling good.

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

44 Shawn Ray

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8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

Tip: The Missing Rep Range for Glute Growth | T Nation

The problem, besides low back issues, is that 1RMs don't do much for hypertrophy. And building your glutes is all about, well, BUILDING your glutes. That means you need time under tension and a pump, which you don't get from a single rep. Booty building is bodybuilding, not powerlifting.

Evan Centopani Training Camp | Working Your Lats While Training Delts

I’m still trying to fully understand it. Your body is always changing, so I don’t know if you ever reach a point where you know everything about it. I’m 35 now and I began training when I was in high school. The more I listened to people along the way, the less in touch I was with my own body. I feel like in the beginning, I had a firmer grasp on understanding my body. The last couple of years, I’ve just started getting back in a groove. My advice to you is to forget what other people say and figure things out yourself.

The Truth About the 7-Minute Workout

Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.


EFFORT - I train really hard. It's never something I have to wonder. When I'm lifting I keep the intensity up in one of three ways. The weight gets heavy enough to where I can barely get another rep. Sometimes it's just sheer volume that makes it hard. I might have three sets of five reps written, but sometimes I'll just do more. I might do five sets of ten or an all out finishing set of 15-20 reps. Lastly, I use pace. Sometimes I will do my assistance work in non-stop circuit fashion in which I'm panting and short of breath by the time it's done. I pretty much feel hostile from pushing myself at the end of every session.

Meet College Football's Version of the Ball Family

Each of the St. Brown brothers—their last name is different from their father’s—profiles as an NFL prospect. Leading the way is Equanimeous, who had four catches for 80 yards and a touchdown in the Irish’s 49–16 opening win last Saturday over Temple, building on a freshman season in which he led the team in receiving yards (961) and touchdowns (nine). Theories abound as to why they’re so accomplished. It could be simple genetics, which would be no accident since John readily cops to pursuing his wife, Miriam, for, “selective breeding.” Or it might be their demeanor, ravenously competitive on the field and equally distinguished in the classroom. (Yes, the 4.0 thugs routinely have 4.0 GPAs, according to their parents.) Then there’s John himself, who introduced the boys to weight training when they were as young as kindergarteners, feeds them entree portions of red meat for breakfast and turns his nose up at most high school and college strength coaches because most “don’t know s--- about lifting weights.”

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