Top Videos
Conor McGregor Continues Pursuit of Horse Racing Fame

In part two of this comedic promotion for the 1st annual Pegasus World Cup, the 'Notorious' steps up his training with comedian Jon Lovitz.

Shawn Ray Previews the 2017 LA Fit Expo

Muscular Development's Shawn Ray talks about all the events happening at this weekend's LA Fit Expo & who you can expect to hear from on MD soon.

Interviews from the LA Fit Expo 2017 - Part 1

Muscular Development's Shawn Ray catches up with pro bodybuilders Rich Gaspari, Hidetada Yamagishi, Jon Delarosa, Will Harris & Shaun Clarida at the 2017 LA Fit Expo.

Rich Piana's Message from the LA Fit Expo 2017

Muscular Development's Shawn Ray talks with 5% Nutrition founder Rich Piana at the 2017 LA Fit Expo. In this video he tells why his company appeals to so many, what he has planned for 2017 & more.

Interviews from Day 2 of the LA Fit Expo - Part 1

Interviews from Day 2 of the LA Fit Expo - Part 1

Interviews from the LA Fit Expo 2017 - Part 2

Muscular Development's Shawn Ray catches up with strongmen, promoters & CCO's alike at the 2017 LA Fit Expo. Watch to see what's going on with Brian Shaw, Bruce Cardenas, Tamer El-Guindy, Chris Minnes & Lou Ferrigno Jr.

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Top News
1
Get Muscle: Your Guide To Putting On Max Size!

Progressive overload is helpful to muscle building because it requires you to continually challenge your body, to push to attain new levels of performance as your body adapts to the marks you set before. You never want to get comfortable with a workout and stop pushing yourself. When you do, you begin to plateau. Logging your workouts helps remind you what you've already done so you can pursue newer, higher marks.

2
Bodybuilding.com 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

3
Bodybuilding.com 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

4
PHIL HEATH 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

5
GAT Agmatine at Bodybuilding.com - Best Prices on Agmatine!

The pumps you get from this are really impressive, to the point where I have steered clear of using it for legs so far. Really helpful on long days after work/school when you're feeling worn out and need a bit of extra energy in the tank. An added bonus that I didn't check on when I ordered it is that the scoop is TINY, like 1/4 of a tsp kind of tiny. So on those days when you're trying to just have a simple pre-workout with no fluff I would definitely recommend this. I've been personally taking it with some beta-alanine and creatine as my pre-work out and prefer this over super expensive pre-workouts that have far too many excessive ingredients in them.

6
Bodybuilding.com on Twitter

Show us your winning strategy on IG, Twitter, or FB by posting and tagging #250kchallenge @bodybuildingcom @Team_Optimum . pic.twitter.com/7OZ3iEL6Ps

7
Layne Norton, PhD 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

8
Tip: The Not-So-Pretty Truth About Gym Motivation | T Nation

And when it comes to success in the gym? Well, maybe all those people with great bodies and impressive PRs are driven by negatives as well. That guy who hates the fact that he's short may have decided that he'll just be wider and stronger than every nutsack ever who teased him about his height.

9
Ugly Ab Training | T Nation

If you came here looking for info on how to create a pretty-boy waist, this isn't for you. The fact is, I don't train my midsection to be pretty. I train it to be strong. It needs to be a piece of iron connecting my upper and lower body. However, when I train my abs that way, they inadvertently end up looking great. Here are the three keys to building strong abs that look great too.

10
Tip: The Ultimate Leg Press Workout | T Nation

Now begin your strip set. Do as many as you can with the weight on the platform. Lock the platform, drag your ass up, and quickly remove one 45-pound plate from each side. Do it within 10 seconds or so. Get back into the machine and rep out again.

11
Tip: Get Instant Endurance With This Pill | T Nation

Run, swim, or lift longer with just one or two capsules of this plant compound.

12
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

13
5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

14 7 Lifting Rules That Actually Don't Matter Much | T Nation

Your musculoskeletal and nervous systems can only take so much pounding, which means that you can't fit every exercise into every workout or training program. In fact, this is the essence of periodization. For example, you might spend 4-6 weeks working barbell flat bench and dumbbell incline bench, then switch to decline and close-grip incline. Cycling exercises allows for perpetual progress, as opposed to inevitable stagnation from trying to do too much.

15
Avoid These 5 Common Mistakes When Keto-Adapting

Transitioning from a high-carb diet to a low-carb diet with minimal symptoms requires knowledge and discipline. Use our handy guide to avoid the common pitfalls.

16
Tip: The Kettlebell Bench Press | T Nation

When you've grasped the kettlebell and positioned it over the shoulder in a pressing position, the hand and wrist are forced to grip and stabilize the augmented load that sits on the back of the wrist. This simple position helps initiate the irradiation effect signaling synergistic tension through muscular and fascial planes all the way up the kinetic chain into the shoulder girdle and directly into the core. By focusing on a max grip, this becomes a neuromuscular reeducation tool for faulty motor patterns.

17
Bodyweight Workouts For Fat Loss: Do They Work?

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

18
Meal Plan For Every Guy

Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day.

19
Tip: The Kettlebell Bench Press | T Nation

When you've grasped the kettlebell and positioned it over the shoulder in a pressing position, the hand and wrist are forced to grip and stabilize the augmented load that sits on the back of the wrist. This simple position helps initiate the irradiation effect signaling synergistic tension through muscular and fascial planes all the way up the kinetic chain into the shoulder girdle and directly into the core. By focusing on a max grip, this becomes a neuromuscular reeducation tool for faulty motor patterns.

20
Tip: Inspiration vs. Perspiration | T Nation

Which of these two phases are you in? Only one will get you the results you're wanting.

21
Tip: A New Way to Build Rear Delts | T Nation

This exercise makes it impossible to cheat, and it'll hit your glutes and hams too. Take a look.

22
The Seven Deadly Sins of Dieting

These days, Creavalle dampens the sugar devil by scheduling a daily sugar fix. "Sugary foods are least likely to be stored as fat when you eat them after your workout," she says. "After I'm finished training, I always have a handful of Reese's Pieces or peanut M&M's. I don't need a lot. Just a taste." That's sufficient to keep her happy, her sweet tooth at bay and her finely sculpted physique lean and hard.

23
Men's Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

24
Floyd Mayweather Offered Conor McGregor $15 Million For Fight

It seems like Floyd Mayweather vs. Conor McGregor is a fight that just won’t go away. Mayweather said in his most recent appearance on ESPN’s First Take, that his team offered McGregor a guaranteed $15 million purse for the bout.

25
Tip: Heavy Weight, High Reps for Big Quads | T Nation

Yes, I believe instability techniques can activate more muscle fibers, but I've seen the most growth when I can harness the mind-muscle connection with heavy weight. Some favor lighter weight and high reps for quad development, while others opt for max effort low-rep schemes. I do believe in the metabolic hormone cascade which follows a very high rep (20-30) set of hacks or presses on occasion, but exclusively high rep sets failed to bring me the greatest gains.

26
NITRAFLEX by GAT at Bodybuilding.com - Best Prices on NITRAFLEX!

(High Tolerance User) I've used several different types of pre-workouts before this, still looking for one that I really like. I read a lot of good things about this brand so I gave it a try. I've used it for a couple days now and it was not effective for me at all. Normally I feel something, even if it's not much, I still get something out of it. This stuff though, I felt exactly the same as I did before drinking it. I did not get a good pump, did not feel like I could workout harder, nothing. I am aware that I have a higher tolerance for a lot of stuff, but after some research of which pre-workouts are best for people with higher tolerance, this was one of the 6 brands that was recommended. So maybe this works good for most people, but if you have a higher tolerance to things, I would not recommend this. It did taste good though! P.P.K. is still the only one that has worked for me so far, but I like trying different stuff.

27
Why You Gain Weight on Diets (And The Simple Fix That Can Keep Off the Pounds)

If my story sounds cliche, well, it is. But it’s not too good to be true. The part missing from the fast-forwarded version is that I struggled with weight loss (and the dreaded weight loss plateau) and body image for years. I’d go as far as telling people I was allergic to chlorine to keep my T-shirt on in the pool. (I’ll never understand how I thought this explanation would work. It’s not like the shirt protected my skin from the water, but I digress… )

28
Sagittarius Horoscope for Sunday, January 8, 2017

Sunday, January 8, 2017 - You've been not so patiently waiting for the moment when the clouds part and the endless blue sky becomes visible again. Logical Mercury's shift into forward motion occurs in your philosophical sign, allowing you to express your thoughts without restraint. However, it's crucial to know your limits, especially when the horizon appears so far away. Although you have little reason to moderate your opinions, you'll lose your audience unless you know when to stop. Leave them begging for more, not less.

29 Arnold Classic Australia March 17-19th... - Official Muscular Development Magazine | Facebook

To see more from Official Muscular Development Magazine on Facebook, log in or create an account.

30
25 Foods You Shouldn't Eat

Right now, you probably have about 17 cans of soup stacked in your pantry or cupboards from the last time they were on sale for $.99. Yes, they’re cheap. Yes, they’re convenient. Yes, practically a monkey can open and cook them. But, no, you shouldn’t be eating canned soup on the regular. The infinite shelf life should be your first clue that it’s terrible for you, and has enough sodium to sky-rocket your blood pressure. Most are so processed, nearly all of the nutrients and health benefits have been zapped out.

31
20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

32
Men's Fitness on Twitter

Use the cold-weather to your advantage and gain muscle in 4 weeks with this plan from Men's Fitness.

33
12 Laws of Fat-Burning

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

34
How to do 100 pushups without stopping

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular pushups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.” — Kevin Neeld, Director at Endeavor Sports Performance in Sewell, New Jersey

35
Dwayne Johnson on Twitter

NEW INTERNATIONAL #Baywatch trailer. THANK U for making us one of the most anticipated movies of 2017. #DysfunctionalHeroes #ImOceanicMF pic.twitter.com/wdPXFxpxpl

36
Ashlee Set A New Year's Resolution And Lost 90 Pounds!

When Ashlee made a New Year's resolution to lose weight, she never dreamed how far it would take her. Learn how she lost nearly 100 pounds, and discover her tips for making your own New Year's resolution stick!

37
Vin Diesel’s 10 most muscular moments on Instagram

The 'Fast 8' actor and frequent Men’s Fitness cover star shows how to crush a workout.

38
New Year, New You 2017

New Year's has a way of getting you amped up to make some serious health and fitness changes while simultaneously bog you down with the pressure to fulfill such resolutions. You're intimidated, a little confused, and probably reeling from weeks of holiday party binging.

39
5 Traits of Successful Lifters

Some lifters can spend their day   stressing out over issues that they have with their girlfriend, an issue with work, internet drama, gossip, what ifs. They stress about their stress! Successful lifters find ways to manage all this. If there is such a thing as balance, it is knowing the consequences and mediating them. If energy expenditure is going to be high in one area for whatever reason, then other areas need to be adjusted.  The stress of searching for and worrying about balance creates more imbalance. Successful lifters understand the consequences of the choices they make. It's not software design based on if X happens then Y occurs. It about X and Y happening at the same time and building upon each other.

40
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

41
Get Toned Triceps

Two IFBB pros share their tips for perfect arms.

42
The 25 Most Effective Workout Finishers for Your Abs

The following 25 workout finishers do all of the above. And if you really want to put your abs into overdrive, work in more "single-arm pressing, pulling, hinging, and squatting exercises after your main lifts to tax your core and even out discrepancies in your movement patterns," Holder recommends. Ready to get after it? Pick any of these finishers to top off your workouts; rotate through a few of 'em and you'll see the results.

43
Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

44
How to make muscle gains while you sleep

So you hit the gym hard, but you're just not seeing the gains you expect? It might not be your workout that's failing you. It could actually be your sleep: Despite what you've heard from all the meatheads at the gym, you can't just pound weights all day and then expect to subsist on three hours of Red-Bull-interrupted sleep every night.

45
30 Surefire Ways to Lose Your Gut for Good

6. Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

46
4 Medicine Ball Exercises for Shredded Abs

As well as helping with injuries, the medicine ball can help tone your core muscles, - the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life.

47
6 Best Shoulder-Saving Exercises

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

48
The new year total-body reconstruction plan

This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (hey, it’ll even work for your girlfriend.) The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

49
Online Coaching

If you order the wrong size (see the sizing chart), it's on you. If we send you the wrong thing or it is messed up (printing, hole, etc), it's on us.

50
5 exercises you’re probably doing wrong

Commonly known as a lunge, the split squat is an amazing lower body exercise—when done correctly. “Many guys avoid or neglect the split squat due to knee pain, or ‘feeling’ more load in the front hip region, rather than the desired load of the lead leg,” Martin says.      Common mistakes: Many make the mistake of allowing their front knee to track forward over the toe, placing majority of the load on the ball of the front foot. “This can place extra unnecessary load on the patella and surrounding connective tissue,” Martin says, which can certainly irritate your knees. Another common issue is not allowing your back knee and ankle to bend. Think about it: If you're forcing your leg to stay straight, you're restricting movement and causing a chain reaction, which will travel up, hence the hip pain. "Guys also have a hard time staying balanced, which is indicative of weaknesses and muscle imbalances," Martin says. We say: All the more reason to master the split squat—unilateral moves expose and address these weak spots.   How to do it right: Setup 1.  Rather than setting up the split squat in a standing position, come down on your knees about hip-width apart.

51 My Squat is Starting to Suck
52 100 ways to burn fat fast
53 5 Must-Read Rules Of Successful Meal Prep
54 7 Best Barbell Moves for Building a Big Back
55 Instagram photo by Shawn Ray • Jan 9, 2017 at 6:39am UTC
56 30 ways to get 30 grams of protein at every meal
57 Kai Greene Explains the Jefferson Squat
58 How to build muscle and strength without lifting weights
59 30-day challenges may be more effective than New Year's resolutions. Here's why.
60 Hammer Ground Base Row 1.9.17
61 Tip: Methods vs. Mechanisms. Know the Difference | T Nation
62 Men's Fitness on Twitter
63 Instagram photo by Zach Even - Esh • Jan 11, 2017 at 6:26pm UTC
64 To Hell and Back: The Untold Story of Male Eating Disorders
65 Matt Shadeed | Dedicated To Being a GREAT Strength Coach | Arkansas State Football Strength & Conditioning • Zach Even-Esh
66 Tip: Creatine and Water Weight | T Nation
67 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1128/Seven_Rules_For_Increasing_the_Effectiveness_of_Yo.aspx
68 Back and Biceps
69 Instagram photo by Mr. Olympia LLC • Jan 11, 2017 at 12:09am UTC
70 PR Newswire on Twitter
71 3 Exercises That Kill Your Knees | T Nation
72 The 500 Rep Shoulder Workout | T Nation
73 Johnnieroxx on Twitter
74 FITNESS Magazine on Twitter
75 5 Bodybuilding Benefits of Rice
76 16 Nasty Exercises You've Never Tried | T Nation
77 Hidetada Yamagishi on Twitter
78 Tip: Get Instant Endurance With This Pill | T Nation
79 Hidetada Yamagishi on Twitter
80 Hidetada Yamagishi on Twitter
81 Instagram photo by Dave Tate - Elitefts.com • Jan 9, 2017 at 2:45am UTC
82 Offseason Diet Strategies for Non-Training Days, Alkalinity Controversy - Inflammation - Digestion
83 Instagram photo by Dexter "The Blade" Jackson • Jan 8, 2017 at 6:09pm UTC
84 VIRUS on Twitter
85 Kai Greene on Twitter
86 MUSCLE INSIDER on Twitter
87 Hidetada Yamagishi on Twitter
88 10 Tips to Follow Before Starting a New Gym Membership
89 Tip: Correct Way to Stretch Hip Flexors | T Nation
90 Scientific Hamstring Training