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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.

Old School Delts With Frank "Wrath" McGrath

No matter what anyone tells you, there's no perfect workout. There's just you and a lot of weight to be moved. Here's how Frank McGrath kills shoulders with only his intuition to guide him!

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Top News
1
17 Fit Tips For The New Year

The greatest part of fitness is that you are in control of your results. You follow the plan and put in the work, you reap the benefits of those efforts. But that doesn't mean that you have to do this alone. Having a training partner can help you stay motivated, hold each other accountable, and give your best day in and day out. Find someone at your local gym that has goals similar to you and reach out about partnering up. If you're trying to lose weight, it might not be a great idea to work with someone trying to get bigger. Your goals don't have to be the exact same but as long as you both have similar visions, working together can make the journey more successful and enjoyable for both of you.

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
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.

5
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.

6
Lean Mode by EVLUTION NUTRITION at Bodybuilding.com - Best Prices on Lean Mode!

Warnings: Not for use by those with pre-existing medical conditions or taking any medications, those under the age of 18, or women that are contemplating pregnancy, pregnant or nursing. Keep out of reach of children and pets. Do not exceed the recommended daily dose.

7
6 Worst Things to Do for Crafting a Killer 6-Pack

Just like you hit the quads or triceps with various movements that work the muscle through various planes of motion, the same needs to be done for your abdominals when serious about your 6-pack! When designing an abs workout for myself, or clients, I feel it is important to begin with a movement that focuses most tension on the lower midsection. These include all type of leg raises with bent or straight legs. Next up should be an “upper” ab movement, preferably using resistance, where the trunk is “curled” toward the knees, such as with various types of crunches. Finally a twisting type exercise is then necessary to develop the external obliques and intercostals.

8
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.

9
Top 5 Forearm Training Mistakes

The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.

10
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.

11
8 things smoking weed does to your body

If you want to be successful, then you better lay off the weed, according to scientists at UC Davis and Duke. “People who smoked cannabis four or more days of the week over many years ended up in a lower social class than their parents, with lower-paying, less skilled and less prestigious jobs than those who were not regular cannabis smokers,” study author Magdalena Cerdá said in a press release . Cerdá and her colleagues had more bad news to share—cannabis users also had more financial troubles, antosicial behaivor at work, and experienced more relationship problems.

12
10 workouts that work better than 'cardio'

The key to making an interval workout is including movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. Include at least a day of rest in between workouts as these intervals are intense, and you'll see results a treadmill could never replicate. To get you started, try these 10 alternatives to traditional cardio.

13
Tip: Inspiration vs. Perspiration | T Nation

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

14 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.

15
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

16
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.

17 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.

18
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.

19
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.

20
The best pre-workout foods

What to avoid : If you're going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you’re mid-workout. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

21
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

22
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.

23
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.

24
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.

25
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.*

26
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.

27
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

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
11 Must Do Rules of Bodybuilding

So you want to get huge, do you? Of course you do, you’re reading a magazine called Muscular Development filled with photos of some of the most freakishly muscular men alive! Chances are, you’re working hard in the gym, eating plenty of good food and taking various supplements. Yet even then, you are probably doing some things that unbeknownst to you are sabotaging your efforts. As someone who has been training for 31 years now and has been around more gyms and bodybuilders than I can even remember at this point, I’ve picked up on some of these violations that keep us from reaching our goals of being as big as we can be. Here are 11 rules you must not break! (Originally published in the March 2015 edition of MD Magazine.)

30
12 Overlooked Foods You Should Be Eating | T Nation

Conventional advice tells us this is achieved with plenty of fruits and vegetables, but animal products are actually the most nutrient dense foods. And not surprisingly, they're also cleverly packed in a highly-absorbable (bio-available) format for humans – unlike their plant-based counterparts that are commonly wrapped up in anti-nutrients which disrupt absorption and can't be properly converted to the essential nutrients we need.

31
Tip: Crap-a-Kidney Drop Sets for Growth | T Nation

A good rule of thumb is 20% of your work weight for a given set per drop. So if you're using 200 pounds on an exercise for 8 reps, you'd drop the weight by 40 pounds, or 20 pounds per side. This should allow you to perform another 3-4 reps, depending on the exercise, your training age, and your muscle fiber make-up.

32
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.

33
Tip: Embrace the Grind | T Nation

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

34 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.

35 2017 FIT EXPO LA - GUNTER SCHLIERKAMP

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

36
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.

37
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.

38
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… )

39 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.

40
Tip: Build Glutes With This Deadlift Variation | T Nation

It's odd that this exercise isn't more popular. There's less restriction on weight compared to dumbbells or kettlebells, and it's easier to do than the barbell sumo deadlift, where many struggle to maintain proper form and end up training low back harder than glutes.

41
Metabolic Drive® Award Winning Gourmet Protein - Biotest

Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition:

42
5 Reasons Your Deadlift Sucks

The deadlift is not a squat. Do not attempt to start in a full squat position. Your hips should be higher, closer to a half squat position, with your shoulder blades over the barbell at the start. If you start too low, the barbell will end up too far in front of your body (not good for your back) and put you in a much weaker position.

43
Biceps Program for a Tall Guy?

I'd go with twice a week + I'd also say you might wanna add in some high-rep-low-rest between sets to finish if your biceps are really stubborn. Back when I used to train biceps I'd often finish with up to a handful of super-high rep curls where I'd really just focus on the FEEL & getting a really good contraction as opposed to counting reps OR I'd do what I like to call 'Crazy Eights'...ie I'd knock out 8 reps with a db curl with my right side, then my left & basically just keep going back & forth between arms till their was nothing left in the tank.

44
6 Ways to Pump Up Your Post-Workout Meal

Alpha Lipoic Acid and vitamin c are two powerful antioxidants which are able to fight free radicals. Free radicals build up in our bodies when we subject our bodies to certain amounts of stress; such as working out. After we lift weights there is a build up of lactic acid and oxidative stress on the cells, ALA and Vitamin C are known to help aid the body to fit these stresses. In addition to being an anti oxidant ALA is also very useful for helping to increase glucose uptake in the cells. This is perfect post workout! ALA will help shuttle your post workout meal into your muscle cells.

45
Best Traps Ever

Deadlifts and shrugs place the greatest loads on the upper traps, while seated rows and bentover lateral raises target the middle and lower traps. In order to fully activate the traps on seated rows and bentover lateral raises, spread the shoulder blades at the bottom of the movement and then retract and squeeze them together at the top.

46
5 satisfying beef, pork, and lamb tenderloin recipes that'll fuel your muscles

Cooking for yourself, a date, or a party? Sink your teeth into these simple, satisfying tenderloin meals. Juicy, lean, and loaded with protein, the following 5 recipes—provided by Lindsay Brown—have 40g of protein or more to help you satisfy hunger and fuel muscles.

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

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48
Here's what steroids actually do to your body

FALSE . Even after a guy stops taking anabolic steroids, his body will need time to ramp back up to its normal production of its own testosterone. “It’s a general rule of thumb that the higher the dose, and the longer the use of medication, the longer you can have suppression of the gonads,” Weinerman says. “It’s not fully clear if, or how often, it’s permanent in men. But I have seen patients with seriously or severely low testosterone for two years after stopping anabolic steroids.”

49
JetFUEL T-300 by GAT at Bodybuilding.com - Best Prices on JetFUEL T-300!

Warnings: NOT INTENDED FOR USE BY PERSONS UNDER AGE 18. DO NOT EXCEED RECOMMENDED DOSE. Each serving (3 Capsules) contains approximately 300 mg of Caffeine. Do not exceed recommended dose. Do not consume caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, and other dietary supplements or medications. Consult your physician prior to use particularly if you are taking medication. Consult your physician prior to use if you have any medical condition, including, but not limited to cardiovascular health, high blood pressure or any health issue. Discontinue 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use while pregnant, nursing or trying to become pregnant. KEEP OUT OF REACH OF CHILDREN.

50
17 times Scott Adkins shredded Instagram with his workouts

The ‘Expendables 2’ and ‘Doctor Strange’ actor is a certified badass martial arts expert who can take on anyone in Hollywood. We have the posts to prove it.

51 Which is Better: Fast or Slow Reps?
52 8 Evil Accommodating Resistance Exercises | T Nation
53 The workout to build a massive chest and get rid of your man-boobs
54 15 Foods That Are Healthier Than You Think
55 Slow vs. Fast Crunches
56 Primary Back & Biceps
57 5 Moves for a Concrete Core
58 Better Bodies (Men's)
59 By the Data: Surprising Differences Between Morning and Evening Fitness Fanatics
60 17 Sex Tips for Her Best Sex Life in 2017
61 8 Ways to Build Shoulder Strength and Stability
62 What 4 Specific Body Fat Percentage Ranges Look Like on Men
63 8 quick workouts to fight weight gain
64 How To Fuel Your Body Like A High-Performance Machine
65 The One Supplement You Can't Live Without - Biotest
66 The Science Of Sugar And Fat Loss
67 Men's Fitness on Twitter
68 To Hell and Back: The Untold Story of Male Eating Disorders
69 The new year total-body reconstruction plan
70 20 Tips to Shed Body Fat for Good
71 Instagram photo by Hand Armor Chalk™ • Jan 11, 2017 at 4:17am UTC
72 How to do 100 pushups without stopping
73 Dwayne Johnson on Twitter
74 Vin Diesel’s 10 most muscular moments on Instagram
75 Bodybuilding.com on Twitter
76 6 ways to make your chest workout harder
77 30 Surefire Ways to Lose Your Gut for Good
78 5 exercises you’re probably doing wrong
79 7 Best Barbell Moves for Building a Big Back
80 Instagram photo by Shawn Ray • Jan 9, 2017 at 6:39am UTC
81 András Ahmed Drávucz on Twitter
82 Tip: Lift This Way, Build Muscle 3 Times Faster | T Nation
83 Kai Greene on Twitter
84 Mitchell Hunt on Twitter
85 Instagram photo by Mr. Olympia LLC • Jan 15, 2017 at 12:48am UTC
86 Bodybuilding.com on Twitter
87 Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss
88 Tip: Don't Train Biceps Before Shoulders | T Nation
89 Men's Fitness on Twitter
90 Erik Norin on Twitter
91 Ashley Ann on Twitter
92 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
93 Hidetada Yamagishi on Twitter
94 Turn Food to Muscle, Not Fat | T Nation