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The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

Bodybuilding Exercises for Powerlifters: The Vacuum and Reverse Hyperextension

This article series describes how you can incorporate bodybuilding exercises into your powerlifting training for big benefits in strength and aesthetics.

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Bodybuilding Contest-Prep Disasters Solved!

From hidden junk-food binging to misunderstanding how to lose fat, here are a few of the most common and avoidable ways people sabotage their fitness success.

3 Things All Successful Diets Have in Common | T Nation

Most of them, bizarre or not, work... at least for a little while. What we need to do is sift through this morass of diets and maybe find, like errant pieces of monkey chow lodged in a dieter's teeth, any grains of truth or effective strategies that these diets might have in common.

Tip: Need to Lose Fat? Do This First | T Nation

This period of going without your favorite snack is a great time to get creative and find alternatives that hit the spot. Do they have to be textbook nutritious? No. You don't have to snack on raw broccoli to lose fat. But they do need to be better than what you were eating. Don't swap your bag of Fritos for Doritos. Try something else that has the main flavor quality you're after.

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It's time to make those New Year's Resolutions come true! Shop now:

Tip: Manipulate Carbs to Get Shredded | T Nation

From two decades of competing I've learned that eating too many carbs makes it darn near impossible to get shredded. But at the same time, elimination of carbs makes it difficult to train with the intensity and stamina necessary to maintain or gain muscle.

Get Muscle: Your Guide To Putting On Max Size!

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

11 Ways to Build Your Best Cardio Workout

Doing cardio has clear, in-your-face benefits for everyday life. Unfortunately, though, many people don't know what constitutes effective cardio. Gone is the day when you could run around town for a couple of miles and "be healthy" or look "fit." Today’s “fit” man needs to be strong, fast, and athletic. An hour on the elliptical, a walk on a super-inclined treadmill, or a 10-mile jog in your neighborhood will not help you attain these qualities.

C4 by Cellucor at - Best Prices on C4!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Do not use for more than 8 weeks. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medications, including but not limited to MAOI inhibitors, antidepressants, asprin, nonsteroidal anti-inflammatory drugs or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue use 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use if safety seal is broken or missing. NOTE: Please do not use in combination with other dietary supplements, pharmaceuticals, foods that are considered to be stimulants.

XFINITY on Twitter

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#CelebApprentice on Twitter

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The 7 worst things you can do if you're trying to lose weight

No one's denying shakes and smoothies are helpful in curbing hunger when you can't sit down to an actual meal. Liquid meal replacements are nutritious (if you have the right ingredients), but they’re not something you should be eating in place of breakfast, lunch, and dinner on the regular. Wright adds, "Relying on them to help you control your calories is an unsustainable way to manage your calorie intake, and rarely leads to lasting weight loss." Essentially, if you're drinking shakes because you're trying to keep your portions in check or hate cooking on your own, you're not going to develop healthy life-long habits that'll last. You're also lacking the fiber and certain nutrients from whole fruits and vegetables that are diminished in the making of shakes.

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Time to make fitness a priority this year! Register now for 2017 #250KChallenge ! #Bodybuildingcom Register here:

Jenn Hoffman on Twitter

Not even 1 day old & she's already watching #CelebApprentice . Interested in how @Schwarzenegger will do as the boss

Patrick Millsaps on Twitter

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Primary Legs

The following details my primary leg workout from last week at Kirkland Gold’s Gym.  I modified the workout from my coach John Meadows to work around my lower back issues.  Sorry for the dealay in posting it up, but I took a couple days off last week to spend time with family.  Here is the workout…

Five Workouts That Build Muscle and Mass Fast

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

5 frigid fitness feats to take in January/February 2017

Each winter, the ice-draped walls of the Uncompahgre Gorge, outside the tiny Colorado town of Ouray, create one of the world’s ice-climbing epicenters. With more than 200 man-made climbs, 14 climbing areas, and three miles of vertical terrain, Ouray Ice Park has something for everyone. Hack it, if you can, at the three-day Ouray Ice Festival, where climbers dig in and learn from the pros, then warm up the nights with beer- and-dance parties.

MCT Oil for Accelerated Results

I’m constantly being asked to explain the pros and cons of all the different oils that can be used for cooking, and people are always surprised at how vehemently opposed I am to most vegetable and nut oils , and how I’m a fan of coconut oil instead. I advise everyone to steer well clear of vegetable oils. They’re not a substance you need to be ingesting if your goal is to put on muscle while burning fat and increasing your performance. Bear in mind, however, that I’m not addressing any animal oils or fats in this article. I’m only addressing people’s preferences with regard to stuff like olive oil, and why our options are so limited. THE PROBLEM I can’t recommend most vegetable and nut oils because they contain very high ratios of omega-6 fatty acids to omega- 3s. Omega-6 fatty acids are far too inflammatory for what we need, and we’re already inundated with them because of everything else we’re taking in. They also compete for all the enzymes necessary to convert all the other fats in your system to things you need. If you consume too much omega-6, your body becomes pro-inflammatory.

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.”

KING-SIZED Workout: The Split

Steve takes you through each day of his workout.

11 Reasons You’re Not Losing a Pound

A seemingly healthy and electrolyte-filled 20-ounce sports beverages can often pack in around 34 grams of sugar. Ask yourself if the elixir's really needed to sustain your workout. If it’s not, it'll just add empty calories, which is counterproductive to creating the calorie deficit you need for weight loss. For workouts lasting longer than an hour, use sports drinks in moderation. When your workout clocks in at under 60 minutes, stick to good ol' H2O.

7 Ways to Grow

THE PRESCRIPTION   Eat at least 30% of your total daily calories from fat — 10% saturated fat, 10% monounsaturated fat and 10% polyunsaturated fat — with the majority being omega-3 fats. Eat fruits and veggies for their polyphenols and fiber, but don’t skimp on fat, because it is essential for making steroid hormones — and testosterone is one of the key anabolic steroid hormones. Saturated fat is particularly important, so don’t skimp on beef, either. In fact, a study from Penn State (University Park) found that weight-trained males eating low amounts of saturated fat had significantly lower levels of testosterone than those eating higher amounts of saturated fat.

Caitlin K. Jeansonne on Twitter

You guys, I already love @Schwarzenegger on @ApprenticeNBC . His send off phrases "You're terminated" & "Get to the chopper" are EVERYTHING.

Instagram photo by Flex Wheeler • Jan 3, 2017 at 5:47am UTC

3 Exercises To Make You A Better Runner

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all. (And as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb.) With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before.

Top 10 Tips for Adding More Muscle Mass This Season

When the winter is fast approaching most “normal” folks prepare to add on more and more layers of clothing, but us gym rats turn our attention to adding more and more layers of muscle! With cooler temperatures comes the time to begin packing away more (quality) calories, push/pull heavier iron, and force the numbers on the bathroom scale to move constantly upward. Tank tops and shorts are out and baggy shirts and sweats are in. Thus, few worry too much about body fat percentage, and concentrate purely on trying to take up more space.

Low Carb Myths

So many people still ask me that question. For those scratching their heads in disbelief, as FLEX magazine’s Chief Medical Muscle Monger, I’ve been saying for years that low-carbohydrate diets most certainly do not dull your anabolic response to weight training. Now we’ve got the science to prove it.

Only The Young - JOURNEY - Steve Perry (Vision Quest) +

Only The Young - JOURNEY - Steve Perry (Vision Quest) +

How I Got Over My Fear of the Gym and How You Can Too

If you really think you can’t do it on your own just yet, that’s cool. A good training partner when first starting out makes things 100x easier. You’ve got someone to get through the grueling sets and reps with, but it can also help with getting acclimated to the social scene. (Yeah, there’s probably a scene of some sort at your gym.) Also: make sure it’s someone that’s down to really make it happen. A crappy training partner can kill you—and your plan.

Hope Larkin on Twitter

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Breaking Down the Science: Why Creatine is Better Than You Thought

Smarter, Stronger, and Ageless? Here’s why creatine isn’t just for weightlifters, and how it's much safer than you've been led to believe.

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest body parts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature, we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4)  the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each.

How to build the perfect workout program, according to 10 pro trainers

What to do The secret sauce is in the range of motion and the squeeze at the top. “Take your flyes all the way down as far as you can,” says Schwarzenegger, “and inhale to expand the chest. Feel the pain and growth.” Then, try to accelerate up as fast as you can and decelerate as your hands come together. Squeeze your chest at the top. The combination of moving as fast as possible and then having your muscle fibers work to slow down the movement and squeeze will result in a better muscle contraction. In other words: more tension on your muscles, less tension on your tendons, and a perfect combination for growth. We can’t guarantee pecs like the Austrian Oak, but you’ll definitely see an improvement over what you have now.

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

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Peace Janise on Twitter

Loving @Schwarzenegger on the new #CelebrityApprentice . Can't wait to see who "won't be back" for the next episode.

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Pauline Nordin on Twitter

2 DAYS LEFT TO SIGN UP FOR DEFAT AMERICA! We start January 4th! The Defat Challenge is... …

Your 4-week guaranteed muscle meal plan

The stripped-down recipes in this meal plan are crafted for a caloric deficit with ample high-quality protein and a moderate amount of carbs that, when combined, burn fat, spur the growth of new muscle, and meet the recovery demands of high-intensity, anaerobic-based training. They also increase in nutritional value as the day progresses, allowing you to burn fat in the first part of the day and then direct the bulk of your daily nutrition to muscle growth.

Training to Failure: 5 Questions You Need to Answer

Taking every set in your workout to complete exhaustion might be a big mistake. Training to failure can build muscle and strength, but only if done right.

The 5 Best Warm-Ups for Big Lifts | T Nation

If you spent ample time warming up properly to bench press, then you go to incline dumbbell presses, you don't need to go back through the process of warming-up all over again. You just need to acclimate to the new movement and get on with it. Acclimation sets are warm-up sets that are done for exercises after the initial movement of the training session. Basically you use them to acclimate to new movement transition, priming the body for the new movement.

Ian Brown on Twitter

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10 Things You Didn't Know About Sugar

Americans eat an average of 150 pounds of sugar a year. Check out these other sweet facts about this tasty and addictive ingredient so many of us can't get enough of in our daily diet.

100 ways to burn fat fast

86) Start running. Sounds obvious, but just try running as far as you can. The next day, try and go for a minute longer. Within a few weeks, you’ll notice how much farther you can go than when you first started.

Scientific Hamstring Training

Expert tips to maximize your hamstring development

Instagram photo by Justin Compton • Dec 30, 2016 at 12:35am UTC

Chris Delgadillo on Twitter

Ready to give the Strong Bastard 911 program another go, and achieve better results than the 1st time around. #DefrancoStrong @DeFrancosGym

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Don't just get shredded this year — improve your mobility with these 6 lifter-approved yoga moves:

4 moves to build abs of steel

This ab exercise also requires a great deal of upper-body strength. You really have to brace your abs, squeeze your glutes and keep perfect prone posture the whole time. This exercise also mimics a push-up, so you get some good upper-body work in as well. Doing this on your feet is pretty tough. You can make this exercise harder by keeping your feet closer together, and make it easier by widening your stance or even going down on your knees.

51 Your Bodybuilding Dream
52 The new year total-body reconstruction plan
53 Gourmet Burger Marathon
54 Instagram photo by Zach Even - Esh • Jan 3, 2017 at 2:00am UTC
55 Nicci L. Granacher on Twitter
56 Carson Kressley on Twitter
57 The 15 Best Fat-Burning Foods
58 The Results of Overtraining
59 Matt Iseman on Twitter
60 Briony Smith on Twitter
61 There's Gotta Be a Method To The Madness
62 morgs on Twitter
63 ThingsIsee on Twitter
64 Mark Baldwin on Twitter
65 Matt Iseman on Twitter
66 Ron Norman on Twitter
67 Tommy McFLY on Twitter
68 Your Diet and Exercise Plan Is Not Working. Here's Why.
69 10 Things Every Lifter Should Be Able to Do | T Nation
70 30 Best Bodyweight Exercises for Men
71 Superfood - Super Blend of 18 Berries, Fruits, and Vegetables* - Biotest
72 Take a Big Belly Breath IN Through Your Nose
73 Smart Bombing
74 15 Recipes To Help You Transform In The New Year
75 PSTraining on Twitter
76 Austin Funk on Twitter
77 Maximizing Muscle Growth vs. Optimizing Your Body as You Get Older
78 Instagram photo by Mr. Olympia LLC • Jan 3, 2017 at 12:15am UTC
79 The 13 best foods for weight loss
80 13 top songs to get you going at the gym
81 Be a Stronger and Leaner Bodybuilder with Strongman Training
82 SciVation Xtend at Best Prices for Xtend
83 Weekly Twitter Giveaway Terms And Conditions
84 14 mistakes you should not make on your first day at the gym
85 10 Tips to Follow Before Starting a New Gym Membership
86 Training Styles: Full Body
87 Men's Fitness on Twitter
88 The Ultimate 6-Week Home Workout
89 Phil Heath’s 50 Incredible Arm Training Tips
90 John Meadows Speaks on Drugs & Nutrition for Bodybuilding -
91 Arnold on Twitter
92 Muscle & Fitness on Twitter
93 #CelebApprentice on Twitter
94 A New Approach To Fat Loss Nutrition
95 Instagram photo by @therock • Jan 2, 2017 at 7:58pm UTC
96 Instagram photo by Flex Lewis™ • Jan 2, 2017 at 8:55pm UTC