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The Rock Lifts A Refrigerator in New 'Baywatch' Trailer

The second trailer for 'Baywatch' has been released. Check out the teaser featuring Dwayne Johnson's incredible fitness feats.

Dwayne 'The Rock' Johnson demolishes Tom Brady after terrible impression

The New England Patriots quarterback can’t smell what ‘The Rock’ is cooking. Not at all.

STRONG Life 109: Zach & Jim Steel Talk Iron Memories & LIVING The STRONG Life • Zach Even-Esh

What a blast I had in this conversation with Jim Steel who is becoming a regular on The STRONG Life Podcast. 12 Lessons from a Never Ending Podcast with Jim Steel & John Welbourn STRONG Life Ep 99 STRONG Life Ep 100 First off, Forgive a few tech hiccups in the beginning as I cut …

Return of the Champions Seminar - LA Fit Expo 2017

How did it feel to beat Lee Haney, Jay Cutler, Ronnie Coleman -- or Leukemia? The Champions answer these questions and more in Part 1 of the 2017 LA Fit Expo Seminar. CLICK HERE to watch part 2. 

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Top News
1
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

2
Get Big And Ripped Twice As Fast!

Weighing yourself multiple times weekly will let you know if you're moving in the right direction at the right pace. You're looking for a week-over-week weight loss of about 1-2 percent of your body weight, equivalent to about 4-8 percent a month. If you fall outside that range, start reducing (or increasing) your caloric intake by about 10 percent and monitor again over time. If you lose weight too fast, chances are you're losing valuable muscle tissue as well. (Remember, there might be considerable water loss early in your dieting efforts.)

3
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

4
Big Dead Bodybuilders | T Nation

NPC competitor from 1989 to 1992. One of the best IFBB pros from 1993 to 2000 with a total of 17 first place wins. He made 2nd place at the Mr. Olympia three times ('93, '98, '99) and two-time top 4 at the Olympia ('96 and '00). Suffered kidney failure and "officially" retired in 2000, age 35. Competed twice more, 7th place at the '02 Mr. Olympia (supposedly drug-free) and 3rd at the '03 Ironman. Received a kidney transplant in 2003.

5
Bodybuilding.com on Twitter

#DealAlert Buy 1 @Team_Optimum Gold Standard 5lb and Get 1 GS BCAA for FREE! #BBcomDeals Shop now: http://bbcom.me/2ewMbV0  pic.twitter.com/Az4tNfJUiv

6
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.

7
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.*

8
Making Sense Of Sugars: What Is An Added Sugar?

The 2015-2020 DGA recommends that less than 10 percent of total calories come from added sugars, so that you can devote the majority of your calories to nutrient-rich foods. But in the average American's diet, 13-17 percent of total calories per day are coming from added sugar, which is an average of 270 calories.[3] Most people are consuming more than they should.

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
Bodybuilding Longevity

11 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.

12
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

13
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.

14
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.

15
8 Evil Accommodating Resistance Exercises | T Nation

The shorter the range of motion in a lift, the less likely it is you'll need to add accommodating resistance. Movements like calf raises, shrugs, and wrist curls don't need it because there's a high degree of tension throughout the movement. The "longer" a movement becomes, the greater the curve is. Without accommodating resistance, there's a lot of "space" in the big movements where tension isn't very high.

16
How To Fuel Your Body Like A High-Performance Machine

Many cars these days are designed to run on low-octane gas. But just like a car, your body runs better when you give it superior fuel. Choose the best proteins, carbs, and fats, and get your body humming!

17
5 Strength Secrets from Around the World

Well now, after fifty events in scores of cities, spanning multiple countries and four continents, the PCC keeps getting better and better. More personal records are set, more lifelong friendships are made, and more wisdom is exchanged. I'm proud to say that I've been all around the world teaching calisthenics. But it turns out that, all this time, I've been a student as much as a teacher. Here's some of what I've learned from my travels.

18
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.

19
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.

20 16 Nasty Exercises You've Never Tried | T Nation

The main action of the core is to resist flexion, extension, rotation, etc. So one of the best ways to train the core is to put yourself in a position where that's necessary. Farmers carries are great because they force you to fight for a neutral spine and strong upright posture. But they can be enhanced by doing them one-arm at a time. This forces you to resist laterally and pay more attention to your overall body position.

21
Tip: Strong Legs, Happy Knees | T Nation

Keep constant tension on the quads (don't stop or lock out at the top) and make the sets last at least 30 seconds. Your knees will be happier and you'll still build some big, strong legs.

22
10 at-home workouts to build muscle in under 20 minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

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
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

25
Men's Fitness on Twitter

New Year, New You for 2017. Everything you need to work out smarter and lead a healthier lifestyle: http://ow.ly/vg83307W8hl  pic.twitter.com/9bhgDOSRf1

26
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.

27
Crush Your Hunger Pangs With One Healthy Drink!

Coffee: Coffee consumption has been shown to have a positive impact on appetite suppression.[1] It's thought that the combination of caffeine and chlorogenic compounds found in the coffee bean have a positive impact on appetite hormones.[2,3] Fortunately, both caffeinated and decaffeinated coffee have been shown to have a positive impact on hunger. So if you're watching your caffeine intake, you can still benefit from a decaf brew![3]

28
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.

29
The 8 Worst Things to Do After a Workout

In a perfect world all of us would be able to grab about an hour’s nap right after training to help our muscles and nervous system recover, but for most this is just not possible. I recommend that at the very least you avoid physically strenuous activity after working out. You should take at least a little time to just sit, relax and comfortably consume your post-workout meal. Weight training will only be effective if the body gets adequate rest to allow for the rebuilding process to take place.

30
Tip: Embrace the Grind | T Nation

Here's the hard truth about success in the gym, whether you want to hear it or not.

31
Tip: Build Pecs and Tri's, Save Your Shoulders | T Nation

You don't have to give up pressing just because your shoulders are cranky or you're rehabbing an injury. Just do it like this.

32
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.

33
2017 FIT EXPO LA - GUNTER SCHLIERKAMP

Shawn Ray Interviews Gunter Salerno on Saturday at the 2017 Fit Expo in Downtown Los Angeles.

34
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.

35
Tip: Methods vs. Mechanisms. Know the Difference | T Nation

What's the best diet and training plan for YOU? Here's the smart way to find out.

36
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.

37
Caitlin K. Jeansonne 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

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

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39
The 4-week fat-burning meal plan

Get a full week of high protein, high fiber, and low carb meals for building muscle and burning fat fast. Plus, three complete training programs.

40
Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

41
The 15 most important exercises for men

Okay, yeah, it looks a little silly. But unlike the leg curl machine, a hamstring curl on a physio ball takes a lot of stress off your knees, and forces you to coordinate your upper and lower body as you hammer your hamstrings—without putting any major joints at risk. It’s a great finishing move for hamstrings, and the physio ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift.

42
8 quick workouts to fight weight gain

These eight workouts are quickies. They’ll get you in and out of the gym in no time. But, you’ll still get your pump, still stimulate some growth, and still burn some fat. These routines will keep you in check.

43
6 Testosterone-Boosting Foods

A balanced diet will net you about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it—putting you at risk for a deficiency. When the body senses drastically low zinc level, the pituitary gland limits the release of the luteinizing and follicle-stimulating hormones; they are responsible for triggering T production in the testes. In turn, that hormonal change throttles back on the amount of androgen-binding sites and free testosterone in the blood stream.

44
10 Training Fixes

FIX |  There is an easy fix to this. Simply avoid compound exercises. For example, you can train chest with dumbbell, cable, and machine flyes (all isolation) without doing a single press (compound). However, compound lifts, in which you can use more weight, are too valuable to skip long-term. You need to consciously focus the compound exercise on your target. For example, when doing incline presses, tense your upper pecs. Pre-exhaust is another great fix because it assures that the targeted area will fail first. Do incline flyes before incline presses. You can even superset the two, flying for a set just before pressing for a set.

45 16 Nasty Exercises You've Never Tried | T Nation

The main action of the core is to resist flexion, extension, rotation, etc. So one of the best ways to train the core is to put yourself in a position where that's necessary. Farmers carries are great because they force you to fight for a neutral spine and strong upright posture. But they can be enhanced by doing them one-arm at a time. This forces you to resist laterally and pay more attention to your overall body position.

46
The One Supplement You Can't Live Without - Biotest

It's hard to find a good supplement for fat loss that doesn't have stimulating effects. I'm very sensitive to certain stimulants and Indigo-3G® isn't a thermogenic; it doesn't contain any stimulants, therefore it doesn't cause the jitters or the crash that can come after it. It makes you feel like a machine in the gym. The muscle pumps are unreal and I don't experience any drops in energy during my training sessions.

47
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.

48
The Science Of Sugar And Fat Loss

There were limitations with these studies, mainly that they were "free living." That means participants were told what to do, and the researchers assumed they did it. Fortunately, a study published in the University of Minnesota's Journal of Nutrition was much more tightly controlled. [6] For the first 12 weeks of the study, the participants had every meal they consumed prepared by the university, significantly reducing the probability of data interference. After the 12 weeks, the subjects were told to continue the diet on their own for 24 more weeks on their own. Each group lost the same amount of weight and body fat—regardless of how much sugar they consumed.

49 Official Muscular Development Magazine... - Official Muscular Development Magazine | Facebook

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50
The workout to build a massive chest and get rid of your man-boobs

If there's one muscle group that defines a fit guy, it's his chest. So instead of filling out your T-shirts with a flabby pair of fat deposits, trim down and bulk up the right way with this two-day workout. It's specially designed to target your chest muscles while also keeping your heart pumping hard, helping you burn away the extra blubber to reveal a powerful, rock-solid chest.

51 10 workouts that work better than 'cardio'
52 To Hell and Back: The Untold Story of Male Eating Disorders
53 Acid Trip
54 The 6 Best Post-Workout Nutrients
55 20 Tips to Shed Body Fat for Good
56 Instagram photo by Hand Armor Chalk™ • Jan 11, 2017 at 4:17am UTC
57 12 Laws of Fat-Burning
58 How to do 100 pushups without stopping
59 25 Ways to Get Stronger Now
60 Vin Diesel’s 10 most muscular moments on Instagram
61 5 Traits of Successful Lifters
62 Bodybuilding Supplements - Eight Research Findings
63 The 7 worst things you can do if you're trying to lose weight
64 The Massive Muscle Bulk-Up: How to gain 5 pounds in 5 weeks
65 6 ways to make your chest workout harder
66 The 25 Most Effective Workout Finishers for Your Abs
67 Get Six-Pack Abs in 6 Simple Moves
68 How to make muscle gains while you sleep
69 Tip: Inspiration vs. Perspiration | T Nation
70 30 Surefire Ways to Lose Your Gut for Good
71 6 Major Mistakes Limiting Your Calf Size
72 Tip: Don't Train Biceps Before Shoulders | T Nation
73 5 Worst Things for Building Bigger Calves
74 Men's Fitness Wire on Twitter
75 7 Best Barbell Moves for Building a Big Back
76 Train Like Dwayne ''The Rock'' Johnson!
77 Instagram photo by Shawn Ray • Jan 9, 2017 at 6:39am UTC
78 Men's Fitness on Twitter
79 Kai Greene on Twitter
80 Instagram photo by T Nation • Jan 12, 2017 at 12:54pm UTC
81 Ashley Ann on Twitter
82 2017 FIT EXPO LA - FLEX WHEELER
83 Tip: Don't Train Biceps Before Shoulders | T Nation
84 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
85 Hidetada Yamagishi on Twitter
86 10 Tips to Follow Before Starting a New Gym Membership
87 Turn Food to Muscle, Not Fat | T Nation
88 30-day challenges may be more effective than New Year's resolutions. Here's why.
89 Instagram photo by Flex Lewis™ • Jan 9, 2017 at 2:37am UTC
90 Phil Hiscock, CSCS on Twitter
91 Hammer Ground Base Row 1.9.17
92 Tip: Do the Hand-Release Push-Up | T Nation
93 Men's Fitness on Twitter