Top Videos
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.

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.

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Top News
1
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

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
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
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

5
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.

6 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.

7
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.

8
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.

9
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.

10
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.

11
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

12
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!

13
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.

14
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.*

15
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.

16
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

17
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.

18
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.

19
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.

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
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.

22
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.

23
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.

24
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.

25
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.

26
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.

27
The 500 Rep Shoulder Workout | T Nation

Use a rope for this hybrid movement, which is part upright row, part face-pull. The entire shoulder complex is going to get hit here. Instead of standing upright, lean back a bit and use the weight stack as a counter balance. With the rope at the lowest point on the pulley, you'll then pull up to your face and chin area as you pull your hands apart.

28
Tip: Embrace the Grind | T Nation

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

29 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.

30 2017 FIT EXPO LA - GUNTER SCHLIERKAMP

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

31
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.

32
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.

33
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.

34
Bodybuilding.com on Twitter

If big arms are your mission, avoid these four classic gains-robbing errors! #Bodybuildingcom http://bbcom.me/2hRmtw6  pic.twitter.com/PbT8G2hJ2E

35
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.

36
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… )

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

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38
Better Bodies (Men's)

Better Bodies (Men's)

39
17 Sex Tips for Her Best Sex Life in 2017

If one of your goals this year is to keep your sex life from getting stale, consider collaborating with a partner to each write down three things you’d like to try together, Morse suggests. Maybe one of you would like to experiment with bondage or make love outdoors. Perhaps you haven’t been able to tell him how badly you’d like him to watch you masturbate. “His list may contain three completely different fantasies, and that’s okay! Discuss your desires and limits with each other, and start crossing sexual experiences off each other’s lists,” advises Morse. “See how many you can knock out in a week, a month, or even a year. You may find yourselves starting to feel more sexually charged just talking about all the things you want to try.”

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
What 4 Specific Body Fat Percentage Ranges Look Like on Men

You need a certain amount of essential fat—3%—which is found in the vital organs and is essential for normal functioning in a guy, Jordan explains. “Consequently, the minimum healthy percent body fat a man can achieve is around 3%, typically seen in endurance athletes, but also bodybuilders on competition day.” If that sounds ridiculously unachievable, don’t freak out—all our experts agree somewhere in 10 to 15% is the most realistic for looking cut. But, decide for yourself. Click through the following slides to see visuals and read exactly what it looks like to have 5-8% body fat, 9-13% body fat, 14-17% body fat, and 18-20% body fat. Then, on the last slide, find out how to achieve each one.

42
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.

43
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.

44
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.

45
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.

46
8 Reasons Your Biceps Are Flat

The biggest problem isn’t that you don’t have big biceps; it’s that you aren’t big at all. If you’re six feet tall and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over.

47
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

48
2017 FIT EXPO LA - FLEX WHEELER

Shawn Ray Interviews Flex Wheeler on Saturday at the 2017 Fit Expo in Downtown Los Angeles.

49
Tip: Don't Train Biceps Before Shoulders | T Nation

To add to this, tendon and joint structures aren't the same for everyone. Shorter tendon attachments means more thick muscle belly up higher towards the shoulders, which may create less space under the acromion process all on its own, let alone being inflamed from a biceps workout. It'll just make the shoulder workout to follow that much more uncomfortable.

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

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51 10 workouts that work better than 'cardio'
52 To Hell and Back: The Untold Story of Male Eating Disorders
53 Acid Trip
54 20 Tips to Shed Body Fat for Good
55 Instagram photo by Hand Armor Chalk™ • Jan 11, 2017 at 4:17am UTC
56 12 Laws of Fat-Burning
57 How to do 100 pushups without stopping
58 Dwayne Johnson on Twitter
59 Vin Diesel’s 10 most muscular moments on Instagram
60 The 25 Most Effective Workout Finishers for Your Abs
61 Get Six-Pack Abs in 6 Simple Moves
62 How to make muscle gains while you sleep
63 30 Surefire Ways to Lose Your Gut for Good
64 Tip: Inspiration vs. Perspiration | T Nation
65 5 exercises you’re probably doing wrong
66 My Squat is Starting to Suck
67 6 Worst Things to Do for Crafting a Killer 6-Pack
68 7 Best Barbell Moves for Building a Big Back
69 Instagram photo by Shawn Ray • Jan 9, 2017 at 6:39am UTC
70 Men's Fitness on Twitter
71 Erik Norin on Twitter
72 Men's Fitness on Twitter
73 Ashley Ann on Twitter
74 Kai Greene on Twitter
75 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
76 Hidetada Yamagishi on Twitter
77 Why You Can't Bench Press More Weight
78 Turn Food to Muscle, Not Fat | T Nation
79 30-day challenges may be more effective than New Year's resolutions. Here's why.
80 Instagram photo by Flex Lewis™ • Jan 9, 2017 at 2:37am UTC
81 Phil Hiscock, CSCS on Twitter
82 Hammer Ground Base Row 1.9.17
83 Instagram photo by Zach Even - Esh • Jan 11, 2017 at 6:26pm UTC
84 Matt Shadeed | Dedicated To Being a GREAT Strength Coach | Arkansas State Football Strength & Conditioning • Zach Even-Esh
85 Tip: Creatine and Water Weight | T Nation
86 Back and Biceps
87 Instagram photo by Mr. Olympia LLC • Jan 11, 2017 at 12:09am UTC
88 PR Newswire on Twitter
89 Bodybuilding.com on Twitter
90 3 Exercises That Kill Your Knees | T Nation
91 FITNESS Magazine on Twitter
92 16 Nasty Exercises You've Never Tried | T Nation
93 Hidetada Yamagishi on Twitter