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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 …

The 'Pakistani Hulk' Sets Sights on Becoming a World Star

Arbab Khizer Hayat won't stop until he becomes a weightlifting champion.

Training Updated

Training Updated, Goal Setting and Proper Warm-ups!

MD All Access with Seth Feroce - Timeline for a Return to Competition

In episode 6 of MD All Access, IFBB Pro bodybuilder Seth Feroce gives a timeline for his future return to the stage. He also goes on to talk about:

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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
The Golden Age of Bodybuilding

More than three decades ago, magic was made in the original Gold’s Gym.

3
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.

4
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.

5
8 cardio workouts for the guy who hates cardio workouts

Torch fat, build muscle, and boost endurance with these brutal cardio routines that don't suck.

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3 Keys To Dialing In Your Macronutrient Ratios

Regardless of what method you choose, you'll see more pronounced mass gains, or more rapid fat loss, if you focus primarily on one main goal at a time. Many pro fitness athletes utilize a "building" phase lasting several weeks or months, followed by a "cutting" phase to achieve a well-developed, yet lean physique. This doesn't have to be extreme or unpleasant in order to work, as long as you stick to these typical macronutrient ranges.

7
Tip: Lift This Way, Build Muscle 3 Times Faster | T Nation

How much does speed alter strength and hypertrophy? Scientists in Sao Paulo, Brazil, say "slow speed" reps can help you build muscle up to 3 times faster than "fast speed" lifting. However, in a surprising twist of accepted lifting principles, they also found that slow speed lifts can progress strength up to five times faster than fast-speed reps.

8
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

9
DyNO by RSP Nutrition at Bodybuilding.com - Best Prices on DyNO!

BOOM!! Best pre for me right now. If your stim tolerant like me then this is for you. 300 mg caffiene and 100 mg bitter orange? BAM!! Your gonna kick *** on your workout and set some goals because this stuff rocks. Alpha GPC is gonna also help reach new goals by its abilty to keep you focused. Especially in a gym setting. Beta Alanine with L-Arginine Alpha Ketoglutarate 1:1 are gonna give you increased pumps. Thats what its about right? My fav flav is Wild Berry. It mixes well and hits ya like a ton of bricks. This is what i recommend to my friends and id recommend it to you also along with REGEN and AminoLean. If your stim tolerant bring back that high intensity pumped up amp'd up feeling again. Get yourself some DYNO NOW!!

10
Lift Doctor: Optimal Number of Exercises Per Workout

To optimize your results, the reality is that the number of exercises you should perform in the workout will depend upon the intensity and effort you put into each and every repetition.

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Triple Threat: 4-Week Fitness Plan

Why choose between muscle building, strength, and conditioning when you can have them all! With the expert-designed workouts in this four-week program, you'll become a triple threat.

12
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.

13
Kai Greene 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

14
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.

15
30 times James Harrison crushed massive weight with his Instagram workouts

Those lifts and workouts helped Harrison win two Super Bowl titles, an NFL Defensive Player of the Year award, and earn two All-Pro team selections during his career—plus, he pulled off one of the most legendary plays in NFL playoff history when he returned a Kurt Warner interception 100-yards for a touchdown:

16
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.*

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

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

18
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.

19
2017 Men's Physique Prep

I am currently 12 weeks out from my first mens physique competition of the season. Last year i competed once, placed 4th. This year i plan on at least 3 competitions. I turned 17 a few weeks ago.

20
Tip: Embrace the Grind | T Nation

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

21
How Your Genes Could Impact Your Fitness and Health Goals

There could be a number of reasons you're having a hard time packing on mass. You could be training or eating ineffectively (or a combination of the two), and then you have to factor in how your genetics balance (or throw off) these external factors. "We can figure out when we look at gene results if you're a guy who’s got a “fast metabolism” or from a genetic standpoint, an inefficient metabolism. There's also a bevy of genetic variations that influence muscle, metabolic efficiency, meal timing, and frequency.

22
7 Cutting Mistakes Even the Pros Make

Low carb diets seem to be a trend of anyone having to drop bodyfat. I am not going to say low carb diets do not work. There is a time and place for everything. The main question you have to ask yourself is, “are low carb diets optimal?” Low carb diets, if done incorrectly, can lead to muscle loss and even metabolic damage. Carbs are your body’s primary source of fuel. If you cut carbs too drastically, your muscles will flatten out, increasing the risk of losing muscle mass. The more carbohydrates you consume when dieting, the fuller your muscles will stay and the more anabolic you will remain during your diet. Reduce your carbohydrates at a slower rate. Never make a drastic cut to your carbohydrate intake.

23
Bodybuilding.com on Twitter

Introducing LIFTED: Our original transformation series! Tune in to get motivation from ordinary people. #Bestself http://bbcom.me/2jsE67u  pic.twitter.com/0A1EOwrErv

24
Your 3-step plan to do 20 pullups without stopping

Your 3-step plan to do 20 pullups without stopping

25
6 Sex-Boosting Foods

They're high in the amino acid arginine, which is crucial to the synthesis of nitric oxide, a compound in the body involved in generating erections. What's more, "nut oils are nowhere near as harmful as saturated fat or trans fats," Lieberman says. "In fact, recent studies show that nuts help reduce cholesterol."

26
Tip: A Tough New Way to Do Chin-Ups | T Nation

I'm a straightforward guy; I don't like to hide my intentions behind a lot of unnecessary words. People who do that are often trying to sound more intelligent than they are, or trying to hide the fact that they don't know what they're talking about!

27
Sagittarius Horoscope for Saturday, January 14, 2017

Saturday, January 14, 2017 - Walking on the sunny side of the street requires no extra effort today because the shade seems to magically disappear as you approach it. In fact, it feels like everything is coming up roses even in the middle of winter. Nevertheless, as Grateful Dead lyricist Robert Hunter wrote, "When life looks like easy street, there is danger at your door." Even the most perfect situation can unravel quickly if no one is attending to the details. An ounce of prevention is worth a pound of cure.

28
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.

29
The fit guy's guide to human growth hormone

We do know that if you boost too much, you risk acromegaly—the clinical disorder of having too much growth hormone in the body. Acromegaly causes a thickening of the bones in the jaw, forehead, and hands—your hands start to look like lobster claws, your forehead protrudes out like a caveman. This is sometimes seen in the bodybuilding community, and what has given GH a bad rap, Kominiarek points out. “It’s normally taken in large doses alongside anabolic steroids, among other things,” he adds. But that’s after years of overuse, Kominiarek adds. “Taking normal levels—one, two, three units—you’ll only see the positives, and any minimal side effects, like swelling of the ankles, muscles aches, bone aches, can be mitigated by reducing your dosage.”

30
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.

31
10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

32
50 of the healthiest recipes known to man

1. Preheat your oven to 450 degrees. 2. First, make the sauce. Heat a large pot over medium heat. Add the olive oil, chopped onion, salt and red pepper flakes and cook until the onion is translucent and very tender, about 10 minutes, stirring often. Add the chopped red pepper and garlic clove and cook another 5 minutes, or until the pepper is starting to soften. Add all of the spices and stir them into the onions and pepper, coating them in the oil. Let them toast in the oil for a minute or two. Add the white wine, crushed tomatoes, black pepper and lemon zest and stir. Bring the sauce to a boil and then reduce to a simmer. Let the sauce cook while you make the meatballs. 3. Next, make the meatballs. Add all of the ingredients for the meatballs to a large bowl and mix well with your hands. The mixture will feel rather wet. Heat a large skillet over medium heat. Start forming the lamb mixture into balls, a little smaller than golf balls. You’ll get about 12 – 15 meatballs. Gently place the meatballs in the pan, being sure not to crowd the pan. You will probably have to do this in batches, depending on the size of your pan.

33
5 Butt-Kicking Moves for a Better Leg Day

Start seated on the ground with a bench directly behind you. Have a loaded barbell over your legs and roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Start the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet.

34
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.

35
5 things every guy should know about weight loss

I do not suggest intermittent fasting to people whose diet is not based on whole foods. In my experience, someone who is not in optimal health often has a sluggish metabolism. If the metabolism is sluggish, spacing all your meals into a six- to nine-hour window will not make the body burn fuel and fat optimally, thus slowing fat burning and decreasing energy. You may lose weight and even sometimes feel more energetic for a week or so, but at the price of wasting muscle. In fat-loss terms, breaking down muscle often leads to long-term failure. I recommend first building a strong foundation, then trying some quick results—stuff like intermittent fasting if you really want to.

36
Hot-Rox® Extreme Professional Strength Fat-Loss Formula - Biotest

Hot-Rox® Extreme attacks stubborn body fat multiple ways. It's the professional strength formulation for those who want to lose fat quickly, keep their hard-earned muscle, and feel great doing it. It's like taking a happy pill that makes fat disappear.*

37
Better Bodies (Men's)

Better Bodies (Men's)

38
Build Better Glutes

We don’t often discuss the gluteus maximus at FLEX. Our sister magazine, MUSCLE & FITNESS HERS, may dedicate one or two articles per issue to this posterior muscle because the glutes are an important muscle group for females, since female glutes are so important to us guys. But the fact is, females also enjoy male glutes. So to increase your chances of turning heads, focus some attention on hitting your glutes. After all, some top IFBB pros, such as Kai Greene, have found that well-developed glutes can make the difference between first place and second. The good news is that simply changing your squat stance is all it takes. A recent study from Italy found that doing squats with a wider-than shoulder-width stance increased muscle activity of the glutes by more than 40% .

39
The 30 best abs exercises of all time

Hold a medicine ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him/her instead.

40
How to build your 'show-off' muscles

These muscles are relatively small, so in terms of weight room performance, they’re just links in a much longer chain. What you want, however, is for your neck, forearms, and calves to garner Best Supporting Actor nominations—as opposed to playing forgettable bit parts that contribute little to your plot. It’s neither efficient nor effective to schedule a dedicated day for these character actors, so the idea is to elicit as much growth as possible from your main movements—followed by accessory exercises designed to maintain that momentum.

41
How do you load your hamstrings? Hamstrings Training with Ben Pakulski

http://www.mi40nation.com (click here). How do you load your hamstrings? Hamstrings Training with Ben Pakulski. Join Ben's inner circle and get exclusive muscle building content here: http://www.mi40nation.com How do you load your hamstrings? Hamstrings Training with Ben Pakulski http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here http://www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

42
Tip: Do This Mobility Drill For a Better Squat | T Nation

Above, we see what happens if the ankle doesn't dorsiflex enough during a squat. It causes the heel to peel off the ground. (Imagine tipping the letter "L" to the right.) In this case, the forefoot is the only part able to apply force into the ground. The weight shifts forward, the knees receive excess stress, and posterior musculature is under-stimulated.

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Instagram photo by Dave Tate - Elitefts.com • Jan 15, 2017 at 8:13pm UTC

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Instagram photo by Dave Tate - Elitefts.com • Jan 15, 2017 at 8:11pm UTC

45
John Hansen - This is awesome! | Facebook

To see more from John Hansen on Facebook, log in or create an account.

46
Instagram photo by Mr. Olympia LLC • Jan 15, 2017 at 5:15pm UTC

47 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.

48
Hidetada Yamagishi 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

49
Stuart Phillips, PhD on Twitter

From @TheAlanAragon a pictorial explanation of Gary Taubes' latest book and its contribution to the lexicon of dietary knowledge pic.twitter.com/wWJsQ87mB8

50
Kanaan Jarrus 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

51 Why Weights Are Better Than Cardio for Fat Loss
52 Men's Fitness Wire on Twitter
53 Tip: A Tough New Way to Do Chin-Ups | T Nation
54 Dana White Offers Mayweather and McGregor $25 Million Each
55 Taylor Lorenz on Twitter
56 Food trends 2017: the heartiest, healthiest, and most delicious meals you'll devour this year
57 3 reasons some people actually love absurdly tough workouts
58 Apple Pie Protein Waffles
59 Vin Diesel’s 10 Most Muscular Moments on Instagram
60 EVERYTHING You Want to Ask about Squats!
61 5 Alleged 'Synthol Freaks' Who Went Too Far
62 Squat for Size
63 25 Reasons Running is Better than the Gym
64 Boost Your Testosterone on a Vegan Diet
65 Acid Trip
66 Layne Norton, PhD on Twitter
67 25 Ways to Melt Off Fat Today
68 The most impressively fit Instagrammers of 2016
69 Best Squat Secondary Movement - elitefts.com
70 Eduardo Correa's Chiseled Chest Routine
71 7 Rules of Conditioning | T Nation
72 1/5- Raw Squats
73 The most filling, lowest-calorie superfoods for weight loss
74 Instagram photo by Zach Even - Esh • Jan 15, 2017 at 8:48pm UTC
75 10 Worst Bench Press Mistakes
76 Phil Heath Smashes Shoulders in 2017
77 The Every-Person’s Guide To Immune System Support
78 Men's Fitness on Twitter
79 Lifting & Life: Follow Through
80 The Get Shredded Diet | T Nation
81 3 Exercises To Make You A Better Runner
82 7 Exercises to Work Your Legs to Exhaustion
83 Instagram photo by Flex Wheeler • Jan 15, 2017 at 7:36pm UTC
84 The Real Reason You Aren’t the Best
85 Instagram photo by Mark Dugdale • Jan 15, 2017 at 6:56pm UTC
86 M Flores on Twitter
87 Peter T Fellows on Twitter
88 Shawna on Twitter
89 Build a Bigger Back With the Dumbbell Row
90 LaughinLikeHell on Twitter
91 Dwayne Johnson on Twitter
92 Harness the Power Of Citrus
93 The triple-threat workout to attack your abs from every angle