Top Videos
The Isometric Deadlift Cycle That Took My Deadlift to 800 Pounds in 22 Months

Isometrics are so terrible, in fact, that I am going to give you the exact cycle I use. If you are willing to go through everything I lay out, I am willing to give it away.

Zuzka Light's 15-Minute Lower-Body Workout

Want to train your glutes and thighs in minimal time, with minimal equipment, and still get great results? Check out this killer 15-minute workout video from Zuzka Light!

Practical Application for Developing Rotational Power

All sports are rotational to some degree. Here are some effective ways to develop and assess rotational power within a team setting.

Age Doesn't Matter: STRONGER, Faster, Tougher STRENGTH Tips • Zach Even-Esh

In a world filled with entitlement, excuses and complainers, NOW more than ever is the time to spread the word on being STRONGER both in and out of the gym. Every time I hear someone complaining about something trivial, something that has ZERO effect on their own life, I feel like I need to drag …

WATCH: Dugdale UGSS Presentation — Bodybuilding History and Nutrition for Improved Health

Performing best, and especially looking your best for the sport of bodybuilding, requires that your body be functioning well on the inside. Mark shares how he has accomplished this throughout his career.

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
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
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
Are BCAAs Or Whey Protein Better During Training?

As of today, there's not enough definitive research to say that a complete, fast-acting protein such as whey is superior to a BCAA supplement. However, the research seems to be leaning in that direction. If you're looking to maximize muscle growth—or to maintain it during a fat-loss phase—the smart move would seem to be the "whey way."

4
The 10 best workouts for weight loss

The definition of high intensity, tabatas have you alternating 20 seconds of hard effort with 10 seconds of rest, straight through for four minutes. “The best thing about the Tabata workout is that you can perform these short, intense routines with your own body weight in the comfort of your own home,” Reed says. “Tabata raises your heart rate, pumps up your muscles, and increases your fitness level.” These ones will have you alternating two exercises targeting the same muscle groups, and going from one to the next provides a kickbutt workout in 24 minutes.

5
Cardio: The Strength and Muscle Killer? | T Nation

Picture this: You're locked in a small airplane on your way to the Arnold Sports Expo with some massive protein-consuming dudes. Out of nowhere, one of them has a massive protein fart. Even if you're sitting in the back of the plane, there's a good chance you'll know what just happened.

6
Mr. Olympia LLC 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

7
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.

8
Tip: Build Pecs Like A Pro | T Nation

First, lift moderately heavy weight with various intensity techniques sprinkled in, focusing on these essentials – flat and incline pressing. There are plenty of ways to do this, but I typically use 3 exercises for 4 sets each, and stay in the 6-12 rep range. Ultimately by the end of these 12 sets your chest should be both fatigued and pumped.

9
Build Boulder Shoulders with the Ahrens Press

Ahrens had no choice but to press the dumbbells in this style because he used special loadable dumbbells that were very long; in other words, it was impossible to press them straight because they would hit each other with the massive poundages he routinely threw overhead. Because of the lateral pressing motion, this exercise forces the medial delts or “caps” to work harder.

10
Muscle & 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

11
Tip: The Rolling Dip | T Nation

First timers will want to do a serious shoulder warm-up before attempting this exercise, along with several reps of traditional dips with a maxed out range of motion at the bottom. Though they look relatively easy, that roll from forearms parallel to perpendicular (and visa versa) isn't easy.

12
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.

13
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.

14
The Absolute Worst Fitness Trend | T Nation

I think previous trends like CrossFit have acted as vehicles to take people further away from the core concept of training – to better health and wellness over the long term – and have promoted the element of competition and constantly one-upping the rest of the field. Though some of this mentality is necessary to see gains, people who don't compete and train for recreation are simply digging themselves a hole and setting the stage for injury.

15
Tip: High Tension Curls for New Arm Growth | T Nation

Get a band and angle it so that it provides maximum resistance at the top of the curl when the bicep is completely shortened. By doing so, there's never a drop-off in tension and you'll stimulate more muscle growth. As a bonus, the chest pad works as your built-in counterbalance against gravity, so you're forced to stay strict.

16
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.

17
5 Chest Workouts For Mass - A Beginner's Guide!

Learn how beginners can build a massive chest! This guide discusses the chest, its function and recommended exercises. Try these 5 great chest workout programs for size!

18
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.

19
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.

20 Tip: The World's Toughest Core Exercise | T Nation

Second, while the core plays a key role to stabilize the spine during renegade rows, the act of rowing the weight upwards and moving into shoulder extension causes the lats and upper back to work just as hard as the core to resist rotation. When the weight is held in the bottom position as shown below, the lats and middle back can't be relied on as heavily to resist rotation, placing a majority of anti-rotation responsibilities on the core.

21
12 Ways to Build Muscle Faster

Being strong doesn’t have anything to do with size. Some of the best powerlifters are females who weigh 130lbs. Your diet will control how much mass you build, but the more strength you have the better. The more muscle you have on your frame, the leaner and more ripped you will be. Heavy lifting will help build strong rock hard muscle. Don’t get caught up doing light weight for high reps in an attempt to lose more body fat. That does not work. Stay true to your heavy compound movements.

22
Sagittarius Horoscope for Saturday, January 21, 2017

Saturday, January 21, 2017 - You might like to hide out at an undisclosed location today. You need some space away from the maddening distractions of life and a spiritual retreat will do the trick. It's not about how much alone time you get as long as you can separate yourself from your regular routine. But don't let your rejuvenating escape turn into a long-term absence. Flow with the emotional currents and let them carry you where they will, while waiting for the opportunity to make magic.

23
The 3-day full body detox workout program

The DETOX plan is a moderately intense full body program to slowly and progressively get yourself back into working order. It's just the reset the body needs to renergize your metabolism and get your muscles firing back to normal. Personal trainer John Gioffre demonstrates the three days you'll be working out in the gym. Two other days will be spent on cardio, one as "active rest," and the other reserved for complete rest.

24
Tip: One Move For Better Flexibility | T Nation

Here's a simple drill that'll make your back and lower body feel better and even boost your squat numbers.

25
The 15 sex fantasies she craves

We asked women for their greatest sexual desires and got this unbelievable list of tips, tricks, techniques, and fantasies. Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky. Then work on having her share the moves she's dying for you to make in the bedroom. Trust us: Your sex life together will never be the same. Sex Tips Hot Sex Tonight 15 off-the-wall positions for the ultimate night (or day).

26
The beginner's guide to getting six-pack abs

While staying hydrated is important no matter your fitness goals, you absolutely have to drink up if you want to see the abs you’ve been working so hard to sculpt. Your body is two thirds water, and you want to make sure it stays that way, Delbridge says. Keeping your water levels up prevents water retention and helps your body rid itself of toxins and excess salt to reduce boat. And if you’re puffy, your abs aren’t going to look as chiseled as they could. When you hit the urinals, your pee should be pretty much clear.

27
10 Great Foods to Pump Up Your Brain

We all know about endorphins, the hormones that kick in after a workout and leave us in a euphoric state. Foods can trigger endorphin release too. Serotonin, the neurotransmitter responsible for happiness, improved learning and memory, and its anti-depressive properties, also floods our noggin when we eat smart. So how does this help us lift better? Easy. If we’re eating the right foods, we’re happier. If we’re happier, we’re more motivated to get off the couch and hit the gym. If our learning improves, we pick up a new routine more quickly. And if our cognitive skills are pumped, our brain can better store and retrieve the details of that new routine.

28
The Ins and Outs of Training to Failure

Failure is your friend. Failure to understand failure, however, is another story — especially in terms of taking sets to failure in your workouts. There’s a way to do it right and there’s a way to do it wrong, and we’re willing to wager that most of you are all too familiar with the latter. If you’re part of this failing-to-fail-properly group, however, you’re in luck. On the following pages, we define training to failure once and for all — and show you, with some help from our experts, how, why and when to break out this time-tested technique for adding mass and building the physique you’re after.

29
6 workout routines for rock-solid muscle definition and detail

You're not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there's that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We're creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everythings always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they're the cornerstones. But they're not the only exercises known to man. Step into advanced isolation training.

30
Watch: 'Thor' star Chris Hemsworth sinks perfect full-court shot

Hemsworth has been recently working on the movie Horse Soldiers , which tells the story of a special forces team that secretly entered Afghanistan right after 9/11 and rode into battle alongside Afghan soldiers there. The movie also stars Michael Shannon and Hemsworth's wife, Elsa Pataky, who is also listed in the cast according to IMDB.

31
Musclepharm Combat 100% Whey at Bodybuilding.com - Best Prices on Combat 100% Whey!

COMBAT 100% WHEY is a low-carb, high-protein, great-tasting protein supplement with minimal fat and low sodium that delivers fast digesting protein sources to build and maintain lean muscle mass. Combat 100% Whey combines two of the fastest digesting, most efficient, and cleanest protein sources available: Whey Protein Isolate and Whey protein Concentrate. Whey protein has the highest bioavailability among complete proteins (protein that contains a complete amino acid profile of all 9 essential amino acids) and also has the highest absorption rate among any other proteins. Whey protein isolate is a concentrated whey protein molecule “isolated” to remove any impurities such as fats, or sugars. This process, in turn, reduces the size of the molecule making it easier for the body to absorb and faster to digest. Additionally, Combat 100% Whey is low in sodium at only 65mg per serving. This can reduce the risk of excess water retention, further ensuring that the mass that you put on is the mass that you intended.

32
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

33
5 Supplements For Ketogenic Dieters

Adapting to a keto diet can be difficult, even when it's delicious. Here are 5 staple supplements to help maximize your adaptation and your progress in low-carb living!

34
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.

35
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

36
Dwayne 'The Rock' Johnson's Shoulder Workout

"Go lighter and focus on contracting and squeezing the shoulder blades together, controlling the negative portion of the exercise to increase time under tension," Dave Rienzi, The Rock's trainer, advises.

37
3 Ways To Search And Destroy Unwanted Calories

To successfully lose weight, you need an airtight meal plan that doesn't let calories slip through the cracks. Make these 3 changes to your daily diet, and get rid of uncounted calories!

38
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.

39
9 Tricks to Burn Fat Fast

You can’t get lean without adhering to a clean diet, but at the same time, occasionally straying — a.k.a. cheating — can actually assist in losing fat. This doesn’t mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

40
6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat, and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your body type, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

41
No Carbs Required

You need two things to build muscle: protein and fat. That one’s pretty much a no-brainer, and no one in their right mind hopes to add slabs of muscle without downing plates of protein. Fat may not be at the forefront of thought for muscle gain, but it’s necessary, too—it’s the stuff that gives cells shape and structure. Carbs, however, do nothing structurally. They get converted to glycogen, which can be stored inside muscle tissue, but they’re not part of the muscle fiber. Yet, countless yams and cups of rice go down the gullet each day to promote muscle growth, and research from the American Journal of Physiology-Endocrinology and Metabolism shows that carbs don’t build muscle, but they speed up the process. That’s the whole point of battling with iron day-in and day-out: not only to grow slabs of muscle but also to layer on the fibers as quickly as possible. Carbs amplify our efforts under the bar.

42
London Real 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

43
Mark Wahlberg Flexes His Muscles on and Offscreen

Many of those lessons he absorbed in the gym. Success isn’t a lightning bolt from the sky; it’s an accretion of daily achievements. While his faith kept him centered and humble, Wahlberg’s dedication to the fitness lifestyle taught him how small goals lead to larger triumphs. At first, he wasn’t taken seriously by top critics and casting directors when he made the transition to actor, but now he’s an indispensable part of the Hollywood elite as an Oscar-nominated performer ( The Departed ) and executive producer ( Boardwalk Empire, Lone Survivor ).
Even when duking it out with an anthropomorphic teddy bear ( Ted and Ted 2 ), Wahlberg displays an athleticism unusual for A-listers, and his bulging, sculpted arms are a key sign that his muscularity isn’t just for show.

44
6 Techniques to Build Your Dream Physique Fast

The biggest difference between how my amateur and pro clients use these multipliers is how many they employ in one workout. An amateur might use one of these techniques in a workout, but pros use several techniques in a workout, such as partials, negative reps, and flexing. For the average bodybuilder, I recommend using one multiplier per workout. Over the course of time, incorporate all six of these intensity multipliers in your training to make gains like a pro.

45
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.

46
Bella Blu "Bars" 2017 Palm Springs

Bella Blu "Bars" 2017 Palm Springs

47
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.

48
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.*

49
Make Cheat Meals Work for You - Biotest

Keep in mind that the real benefit from using this strategy occurs in the days after the Cheat Fast, when your body is primed for building muscle and burning fat. So take full advantage of the enhanced physiology by following effective dietary and training strategies for your goals. And don't neglect loading up on Plazma pre, during, and post workout.

50
All the different ways a woman can orgasm

Bottom line: You need to change up your bedroom routine. Experiment more. Pay more attention to foreplay. And don't just zero in on one body part. What will get her going one morning might not get her off the next night. And, as the researchers suggest, you could unlock the mother of all orgasms for her. You just need to find what buttons to press in that moment.

51 Two ways to redefine your chest workouts
52 Shawn Ray Back Workout For 2000 Mr Olympia YouTube 720p
53 Tip: Master the Dip for a Big Chest | T Nation
54 Men's Fitness Wire on Twitter
55 Bodybuilding.com on Twitter
56 Men's Fitness on Twitter
57 http://www.ironmanmagazine.com/herbs-can-help-diabetes-management/
58 http://www.ironmanmagazine.com/try-the-rhythm-method-for-more-muscle-hypertrophy/
59 HeyUGuys Movie News on Twitter
60 fitplan_app on Twitter
61 A Transformation Challenge Reignited Sharmaine's Love Of Fitness
62 Dwayne Johnson on Twitter
63 Instagram photo by Joe DeFranco • Jan 23, 2017 at 2:59am UTC
64 San Antonio Spurs on Twitter
65 3 Ways to Build Muscle By Doing Cardio | T Nation
66 Trap Bar Deadlift + Farmer Walk
67 Men's Fitness on Twitter
68 Tip: Stretch This Muscle and Feel Awesome | T Nation
69 Overhead Shrug
70 Mike Titan O'Hearn on Twitter
71 Nate Myers on Twitter
72 Tip: Master the Dip for a Big Chest | T Nation
73 Kai Greene on Twitter
74 Push-Ups for Real Strength | T Nation
75 Tip: The Toughest Exercise You'll Ever Do | T Nation
76 Tip: How to Do the Pull-Through | T Nation
77 NEW YORK NEW YORK
78 Hidetada Yamagishi on Twitter
79 How to Personalize Your Workout
80 Men's Fitness Wire on Twitter
81 Men's Fitness on Twitter
82 Primary Legs
83 Mike Titan O'Hearn on Twitter
84 Pauline Nordin on Twitter
85 5 Ways to Burn Body Fat Without Cardio
86 To Stretch, or Not To Stretch?
87 Kylie Jenner Sports Sexy Bikinis On Vacation
88 The no-cardio workout plan to build muscle and torch fat
89 Box Jumps Form Check
90 Our 25 Best Diet and Nutrition Articles