Top Videos
The New Way To Train Upper Body Twice A Week

Training your upper body twice a week is a surefire way to build size and strength, but you don't want to lift as heavy as your first day. Grow more with these push-pull trisets!

WATCH: Mountain Dog Back and Biceps with Mark Dugdale

The following details my secondary back workout. I slightly deviated from the plan because the workout took place at the elitefts Compound and Dave Tate took over the biceps programming portion.

Turning Pro, Regardless of WHO You Are & What You Do • Zach Even-Esh

Why do I send e mails every morning? Because only writing e mails when I feel like it is the sign of an amateur. Yesterday while doing a Instagram Live I was asked how and why I am still so fired up and motivated, even after almost 30 years of training. My answer was nothing …

[View All Videos]

Top News
1
CLA by Bodybuilding.com Foundation Series - Lowest Price on CLA!

Here at Bodybuilding.com, our goal is to help people like you meet your health, fitness and appearance goals through information, motivation and supplementation. We want you to have every possible tool at your disposal, so we constantly add more articles, videos, workouts, diet plans and transformation stories to our website. We've also developed a full line of our own nutritional supplements that—when combined with the right workout and nutrition program—will help you reach your goals. All Bodybuilding.com products have been formulated to the highest standards with high-quality, effective ingredients that produce real results. If you aren't completely satisfied with any product, return it any time for a full refund.

2
The 7 Fat-Loss Mistakes You Won't Make This Time

Too often, butter is the face of fats. It can have a place at your table, but put your focus more on healthy oils, avocado, eggs, cheese, nuts, and of course, fatty fish. Just don't make the mistake the last generation did and reach for the margarine, which often contains trans fats. "This is the artificial, man-made fat," Wittrock says. "Avoid it at all costs. While they're derived from naturally occurring fats, trans fats were engineered industrially about six decades ago and expanded to use in margarines, snack foods, packaged baked goods, and in the frying of fast foods.

3
Body-Part Splits Are Dead | T Nation

Lifting weights is a skill, a skill that only gets better with practice. Ask any world-class pianist, ballerina, or artist, and they would agree: You can't just show up once a week and expect to perfect your craft. Yet by working each muscle only once a week, as with a body-part split, that's exactly what you're doing. On the flip side, by increasing frequency, you give yourself more opportunities to practice.

4
Push-Ups for Real Strength | T Nation

This part is easy. Just keep the lower body tight. Sure, you can squeeze the glutes and flex the quads, but you don't need to go full-blown high-threshold when you're doing a standard push-up. Instead, find a normal amount of tension for the task at hand. Save all those high-tension strategies for when you're doing those single-arm, blindfolded push-ups on a medicine ball.

5
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

6
Tip: A Better Way to Build Pecs | T Nation

One way to do that is to raise the resistance curve at the point where it starts to decline so that the muscles are at a disadvantage for a longer period of time. This is where accommodating resistance comes into play, like using bands to increase the resistance where it normally would descend.

7
Black Coffee for Bodybuilders

For years FLEX has recommended that bodybuilders drink plenty of black coffee every day. And we’re happy (and a bit surprised) to welcome the U.S. government aboard now that a dietary panel made a similar recommendation earlier this year: Every healthy adult should drink three to five cups of black coffee per day for optimal health. That’s particularly good news for bodybuilders who are trying to cut body fat while staying energized for intense workouts. Here are five ways black coffee helps support your bodybuilding gains.

8
How to burn fat

Cut back on carbs : Remember how insulin has the biggest impact on fat storage? Well, carbs have the biggest impact on insulin. ”Too many carbohydrates leads to a spike in the hormone and then to more fat storage,” Seedman explains. Not only should you cut back on carbs, but your insulin will spike even more from processed ones, so cut any carb that’s not a whole grain or from real produce completely. And don’t worry: Carbs are traditionally thought of as your body’s main source of energy, but your body also has the ability to fuel from fat, so if you’re increasing your fat and protein intake, your body doesn’t need as many carbs to run. You still need some amount of carbohydrates to regulate certain biological processes, like your muscles’ ability to stay hydrated and maintain structural integrity, so don’t cut the macronutrient completely, Seedman warns. For a high-fat, low-carb diet, aim for at least .5 of your bodyweight (so a 200 lb person would eat at least 100 grams of carbs per day), he suggests. For a more balanced calorie-restricted diet, that number jumps to .75 to 1.5 grams per pound of bodyweight.

9
Pro 100 by Mutant at Bodybuilding.com - Best Prices on Pro 100!

I tried two tubs of this whey. Birthday Cake was outstanding, tasted like yellow birthday cake and at times Little Debbie Christmas tree cakes. Needless to say, the Birthday Cake was solid. As for the Peanut Butter Chocolate Chip flavor... It was the worst flavor of whey protein I've ever tried. It was drinkable, but unlike the Birthday Cake flavor, I dreaded the thought of having to down this flavor. It tasted completely artificial (almost like how Yoohoo chocolate milk tastes), and it didn't taste like peanut butter or chocolate chip. Speaking of chocolate chips, they're inside the Peanut Butter Chocolate Chip flavor and for what reason other than to get stuck at the bottom of a shaker cup and live a hopeless dream in the sink, I'm not sure. As for both flavors, I generally mixed 1 scoop with 10oz of Soymilk/water, mixed well. Highly recommend the Birthday Cake, as for the (we do not speak of that name), I would not wish that upon my worst enemy.

10
Broke Man's Guide to Muscle-Building Groceries

Do you truly use all the food you buy? You probably don't. Before stepping out of the house to buy more food, take an inventory of what you already have. Condiments, spices, frozen and canned food items should be on at that inventory list; this can easily slash your weekly food bill. Next on the list should be leftovers. Last night’s dinner can be today’s lunch, freeze it and it could be next week's lunch too. If you’re one to toss food after a meal, then you are that average American who’s a national statistic. That stat: 28 to 43 dollars of about 20 pounds of food a month gets tossed. So lesson learned here, learn to love your leftovers.

11
Tip: Squat Without Hip Pain | T Nation

When you arch your lower back too much, you also excessively anteriorly tilt your pelvis. This is another position that closes off the hip joint, leading to pinching. Instead of "just arching," make sure you keep a neutral pelvis, fire all the musculature around your midsection in a 360 degree manner to promote optimal pelvic alignment and a pain-free squat.

12
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

13
Men's Fitness on Twitter

Try the 3-day full body workout program from Men's Fitness to re-energize your muscles and get your body back up to speed.

14
Strength Showdown: Pull-Ups Vs. Pull-Downs

What's the best vertical pulling movement? It's time to settle this argument once and for all. Let's break down the pros and cons of these two strength-training staples and see which one prevails.

15
6 Best Triceps Workouts For Men

You can put together a hundred different triceps routines by fine-tuning variables like exercise choice and order, rep ranges, intensity, volume, and rest periods. But rather than making you sit down to try and figure all of that out, I've done the work for you here with six straightforward and effective triceps workouts.

16
The muscle-building, fat-burning workout plan to build your perfect body

If you want to get strong, you need to spend a few months training heavy. If you want to look like a bodybuilder, you need to do more sets and reps. Lose your gut? That means 12 weeks of circuit training. Well, life is too damn short. That’s why we’ve come up with a system that lets you develop strength, size, and definition—the “perfect” body—in a single all-encompassing workout.

17
Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

18
Tip: Master the Double Under | T Nation

Before attempting your first double under, make sure you get comfortable with single-under skipping at a fast pace. Practice adding velocity with every turn of the rope, even if it doesn't seem necessary. Doing this ensures you're fully in control of the rope. Many beginners allow the rope to turn on its own once they get it started. This will eventually set the rope and foot speed out of sync (the rope is influenced by the friction of the ground). Set the pace of the rope ­– don't allow the rope to set your pace.

19
The workout to build shoulders like Vin Diesel

Because the joints in the shoulder are very mobile, they’re more susceptible to injury than other body parts, especially when you’re pressing heavy weights. Warming up properly so that the shoulders are pumped and well-prepared for heavier training to come cuts down your risk of feeling something pop or strain. That’s why we want you to follow the warmup we’ve included before the real lifting begins. It’s also why we put traditional meat-and-potatoes muscle-building moves like the military press later in the workouts. Yes, the exercises you do beforehand might fatigue you and limit the weight you can use on these lifts, but you’ll make it up in short order as you adapt.

20
Bodybuilding.com on Twitter

Learn why eggs are so important to your diet and how it can help you build muscle! #Bodybuildingcom http://bbcom.me/2jsWFZH  pic.twitter.com/cn0HmZX1qn

21
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

22
Train Like A Titan With Mike O’Hearn

Thanks for signing up. You'll get an email when my Fitplan launches on January 29. Looking forward to training together!

23
New Year, New You 2017

New Year's has a way of getting you amped up to make some serious health and fitness changes while simultaneously bog you down with the pressure to fulfill such resolutions. You're intimidated, a little confused, and probably reeling from weeks of holiday party binging.

24
Get Strong: Follow This Program To Maximize Strength Gains

If you want to focus on strength instead of size, it's time to rethink your workouts. Here's are 8 guidelines and a solid program to help you build all-over strength.

25
Your 3 Biggest Flaxseed Questions Answered

Flaxseed can be purchased in it's natural whole-seed form or as a ground option (also called flax meal). Whole seeds have a shiny coat on the outside that can keep their nutritional goodness sealed inside all the way through your digestive system. Grinding them up into a powder will free up the nutrients and allow your body to absorb them. A coffee or spice grinder will do the trick, so you can put it to use right away.

26
Tip: Build Even More Muscle With Dips | T Nation

Just anchor the band with a heavy dumbbell at your feet. Bands around your neck will also naturally bend you forwards and cause the pecs to get into a very deep stretch. They'll also create more tension at the top of the rep.

27
Trap Bar Deadlift + Farmer Walk

http://ZachEven-Esh.com/start-here Subscribe for 3 FREE Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course Trap Bar Deadlift + Farmer Walk at The Underground STrength Gym of Manasquan, NJ ======================== TRAINING COURSES: Join my Online Team & Coaching Program: http://GarageGymAthletes.com Or Here: https://marketplace.trainheroic.com/#... High School Strength & Conditioning Workouts: http://bit.ly/high-school-strong Access to my Membership Site: The Underground Strength Academy https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://zacheven-esh.com/bodyweight-bo... Get Stronger, Tougher & Faster http://zacheven-esh.com/manual/ WRESTLING Strength & Conditioning http://WorkoutsThatWIN.com http://GetWrestlingStrength.com - FREE Wrestling Strength Newsletter ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion http://UndergroundStrengthCert.

28
Tip: The Bodysaw for Real Core Strength | T Nation

Go back only as far as you can handle while still maintaining your original spine position. If you start to arch excessively and/or feel them in your lower back, you've gone too far. They're a lot tougher than they look, so it probably won't take much range of motion to feel them working.

29
Sagittarius Horoscope for Thursday, January 19, 2017

Thursday, January 19, 2017 - Reality reins you in now and you probably won't like having your wings clipped if you recently took an issue too far. Although you can't fly freely today, retreating won't help the situation either. The stress from assertive Mars' dynamic square to repressive Saturn in your sign can be irritating, especially if you're itching for a little adventure. But it's not useful to blindly ignore the signs; instead, postpone any new activities until you address the current blockages. If you are persistent without forcing the issue, the resistance will play out on its own.

30 Tip: The Toughest Exercise You'll Ever Do | T Nation

It'll take you to that dark place everyone fears. CrossFitters enter that place when they finish Grace or Fran. For a weightlifter it's always the place you go after a tough clean and right before a jerk. The weightlifter may be slightly dizzy and the pressure of the bar on the chest is causing lack of blood flow to the brain. Vision starts to shrink and you can feel as though you'll lose consciousness if you don't get the bar off your chest quickly.

31
5 ways your workout can kill you

We’re all for pushing yourself to the limit, but even fit athletes can fall prey to body breakdowns like rhabdo and dehydration. Study up—and make sure you know when to call it quits before you do any damage.

32
Tip: The Bodysaw for Real Core Strength | T Nation

Go back only as far as you can handle while still maintaining your original spine position. If you start to arch excessively and/or feel them in your lower back, you've gone too far. They're a lot tougher than they look, so it probably won't take much range of motion to feel them working.

33
Tip: The Plank for Strong People | T Nation

Most T Nation coaches agree that the standard plank doesn't do much for you once you can hold it for 30 or 40 seconds. But here's a way to ramp it up.

34
Rows vs. Pulldowns

Starting most of your back workouts with rows will help you place more overload on the lats (resulting in increased muscle size). Although the Canadian study used the seated cable row, we suggest that you use the barbell or dumbbell row at the beginning of your workouts when you are strongest and include other versions of rows later in the workout. You should also do a variety of pulldowns and/or pullups and, occasionally, start your back workouts with pulldowns or pullups. If you can’t do more than 10 pullups, do them first in the workout (before you’re fatigued), so that you’ll be able to complete an adequate number of reps for stimulating muscle growth. – FLEX

35
Randy Orton Reacts To Altercation With WWE Fan

This picture was taken moments before WWE Superstar Randy Orton had an altercation with a fan at a local gym before this past Monday’s Smackdown event in Jonesboro, Arkansas, home of Arkansas State University. The fan (Anthony Martin), an adult male who was clearly enraged by the incident, gave his side of the story to the Northeast Arkansas Report.

36
Help - Physique Evolution

Hey guys I'm 21 and very keen to compete on natural IFBB type events (well eventually anyway). However, I feel like my physique is good but still not quite of that calibur, any suggestions please on training regimes, diets, techniques etc.

37
The Rock Flips Off Kevin Hart at the People’s Choice Awards

Dwayne Johnson might be slick, but not slick enough to avoid getting caught giving the famous comedian the one finger salute.

38
Bella Blu "Bars" 2017 Palm Springs

Bella Blu "Bars" 2017 Palm Springs

39
Squat for Size

In theory, it’s as primal as using a bone for a toothbrush — you drape a bar loaded with weight on your back, crouch down and explode up. Easier said than done. Executing the squat properly is anything but basic, so here, FLEX provides a step-by-step guide, plus tips. Get ready to fill out your pant legs!

40
To Wrap or Not to Wrap?

Researchers from the U.K. had lifters wrap their knees and squat with 80% of their one-rep max to determine the effects the wraps had on the biomechanics of the squat, compared with when the men performed the squats without wraps.

41
Where to Include Rotator Cuff Exercises?

Also from my experience there is no better way of keeping your shoulders healthy than doing power snatches at the start of each session where you maybe doing pushing exercises! In all honesty rotater cuff work external rotations with bands or dunbell never did much for me! But my shoulders were bullet proof from doing power snatches from hang it strengthens those rotaters amazingly and keeps the strength ratio in check as I don't see how doing 5kg dunbell external rotation can balance out the weight that you bench or overhead press! So I believe that everyone should learn to power snatch if they want healthy shoulders plus amazing mobility in the shoulder girdle. Anyway just another option for you

42
Arnold Schwarzenegger on Training Heavy

Every great bodybuilder I know started out with basic movements and trained them very heavy. Franco Columbu was a world-class powerlifter; Sergio Oliva was on Cuba’s Olympic weightlifting team. I competed in both of these sports while bodybuilding. For one thing, it feels great to be strong and it gives you a psychological edge (in any competition, and in life), but heavy training develops muscles to a degree that you can’t get exclusively from light, pumping workouts. The spinal erectors respond to deadlifts like nothing else, and shoulders that are built with clean and presses are almost always more impressive than those weaned on lateral raises.

43
5 at-home workouts better than the gym

Adam Von Rothfelder, former professional MMA fighter, owner of CoMo in Milwaukee , and personal trainer, is bringing inspiration and some serious sweat potential to your tired at-home workouts in an effort to turn them into tried-and-true routines you come back to again and again. The following five circuits provide results whether you're looking to lose weight and drop fat, harness explosive power, build strength, hone your flexibility, or ramp up your endurance.

44
Train Like a Champion

Whether you’re training for a local bodybuilding show or are just looking to improve your physique for personal reasons, this fact remains: The devil is in the details. Phil Heath and I both believe that the little things, such as subtle tweaks to foot placement, modified ranges of motion, and slight changes in his training split, are just as important as his main working sets on big compound moves. Make sure you’re sticking to the tried-and-true basics (squats, presses, heavy rows), but try some of these fine-tuning tips that I’ve used over the years with Phil to add a new dimension to your training…and your physique.

45
White Potatoes vs. Sweet Potatoes for Bodybuilders

There actually is a spot in your diet for each, depending on when you eat them. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. In the content of a couple of key minerals, though, white potatoes are the winner. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles.

46
Chest Training with Victor Martinez

Yet, for those who figured Martinez was finished as a force on the pro circuit, the Dominican Dominator had a surprise for the doubters. Facing down some intense, soul-crushing personal dramas—including the horrific murder of his sister in 2009, a seven-month immigration-related jail stint in 2011 in which his fate hung in the balance as to whether he could remain in the U.S., and the ongoing challenges of raising two autistic children—he continued to do the one thing he could control: He lifted.

47
6 Exercises That Need Excellent Form

Form Points: Plant your feet firmly on the ground about shoulder-width apart, or slightly wider, depending on the “style” of deadlift you are performing.  Grab the bar with either a double overhand grip, or a combination over/under grip. Note: If you prefer an under/over grip, it may be best to switch hands set-to-set or workout-to-workout to avoid over-pulling on just one bicep repeatedly. I also recommend the use of wrist wraps to take some of the strain off of the forearm extensors and flexors. Bend the knees to almost 90 degrees and bend at the hips so the chest is over the bar and the torso is parallel to the ground. Begin your pull by driving through the feet, then contract the quads, glutes, hips and lower back to smoothly, but forcefully, get the bar from the ground to near the top of the lift. To straighten the torso completely, you will thrust the hips forward, tighten the glutes, lift the traps and then retract the shoulder blades. From this tightly-locked standing position, carefully reverse the process as you lower the bar back to the floor. Begin the next rep from a c

48
Old-School Bodybuilder Turns 99 this Year

Joseph Maschio was a dedicated weightlifter at an early age. As you'll see from these classic photographs, Joseph built quite an impressive physique way back in the day (check out the car in the background of photo above), which earned him top honors in a variety of competitions. In 1944 he was named Mr. Brooklyn and won Best Arms and Best Back during that same year. The avid lifter even recalls being sponsored by none other than Joe Weider during his prominence in the sport of bodybuilding. Even during his duties in the military at the onset of WWII, Maschio found the means to maintain his chiseled physique.

49
Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

50
Big Ramy's Legendary Legs

His quads are so colossal he’s run out of space to put new muscle. Meat hangs from the sides like spare wheels on his wheels. When that’s coupled with his small knee joints and undersize calves (not to mention his cartoonishly gargantuan upper half), the effect is so astonishing that his first appearance onstage at the 2015 Olympia generated head-shaking murmurs of laughter. Like a visit to Jurassic World, the unreal is suddenly apparently real. When shape, balance, and separation are factored in with size, there are numerous candidates for greatest legs of all time. That debate continues. But for largest quads ever, ladies and gentlemen, we have a winner. Behold Big Ramy.

51 Tip: Master the Dip for a Big Chest | T Nation
52 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
53 Instagram photo by Mr. Olympia LLC • Jan 22, 2017 at 3:58pm UTC
54 10 High-Protein Foods You’re Not Eating But Should
55 Gifted Guns
56 10 Supps You Never Thought of
57 Tip: One Move For Better Flexibility | T Nation
58 Muscle in Minutes: Shoulders
59 London Real on Twitter
60 Shawn Ray Back Workout For 2000 Mr Olympia YouTube 720p
61 Row Toward A Six-Pack
62 Men's Fitness on Twitter
63 Tip: Make Pullovers More Effective | T Nation
64 The Rock flips off Kevin Hart at the People’s Choice Awards
65 Arnold Schwarzenegger Part 2! Bodybuilding, Investing, and Online Battles
66 5 things every guy should know about weight loss
67 Sausage and Cheese Breakfast Pita
68 3 Ways to Build Muscle By Doing Cardio | T Nation
69 Mike Titan O'Hearn on Twitter
70 Nate Myers on Twitter
71 Bodybuilding Supplements - Top 30 Facts You Need to Know Part 3
72 Kai Greene on Twitter
73 Incline Triceps Extensions 1.21.17
74 Arm day
75 The Absolute Worst Fitness Trend | T Nation
76 Trump Inauguration Thread
77 Tip: 2 Weight Belt Mistakes | T Nation
78 01-19-2017 - Don't squat until you do THIS!
79 Daniel Ketchell on Twitter
80 2017 FIT EXPO LA - SAMIR BANNOUT
81 T NATION on Twitter
82 People's Choice on Twitter
83 Instagram photo by Mr. Olympia LLC • Jan 19, 2017 at 5:05am UTC
84 Instagram photo by Zach Even - Esh • Jan 19, 2017 at 2:09am UTC
85 Former UFC champion Anderson Silva: I want to fight ‘dwarf’ Conor McGregor
86 Leg Training Tip From The Rock
87 12 reasons why sex sucks lately
88 Bionic Biceps
89 12 Ways to Build Muscle with Your Diet
90 The 13 best tools to recover from any workout
91 15 hoodies that are actually stylish
92 7 Tips for Burning Fat and Building Muscle
93 6 Big Finishers for Every Major Muscle Group
94 Instagram photo by Shawn Ray • Jan 23, 2017 at 4:51am UTC
95 The New and Improved M&F Food Pyramid