Top Videos
Best BCAA by BPI Sports at Bodybuilding.com! - Best Prices on Best BCAA!

BPI Sports Best BCAA Promotes Lowered Bodyfat Levels!* Get The Lowest Prices On Best BCAA At Bodybuilding.com!

Why Goldberg Was Bleeding for Real on Monday Night Raw

The WCW legend had blood dripping down his forehead, before he even entered the ring.

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.

[View All Videos]

Top News
1
Instagram photo by James Barnett • Jan 24, 2017 at 9:31pm UTC

2
The 8 Biggest Dieting Offenses and How to Fix Them

If only we could hire referees to sit with you at your breakfast nook, your dinner table and your favorite lunch spot. If only someone with a discerning nutritional eye could look over your shoulder as you fix your pre- and postworkout shakes and cry “foul” when your protein-to-carb ratios didn’t add up or you used only one scoop of protein rather than two. Because here’s the deal: too many bodybuilders make too many dieting mistakes. Whether it’s a lack of protein, an overabundance of simple carbs, or a faulty bedtime snack, such shortcomings are holding back loads of people from achieving their bodybuilding goals. So here, we break down a handful of the most egregious diet fouls we come across. If you can just fix these, you’ll be in good shape — literally.

3
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

4
The Very Best Way to Build Your Chest | T Nation

It will take you three weeks to reach a 60-second squeeze, and you'll achieve more chest growth in that time than you have in any other three-week stretch. Do this exercise in addition to your current chest training, either during your workout or as a stand-alone mini session. If you want even more chest growth at the end of the three weeks, use the same progression and go from 60 seconds to 100 seconds for each set.

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
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.

7
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."

8
Ladies: Strengthen The Weak Point That's Limiting Your Upper Body!

Begin on all fours with your hands on the ground around shoulder-width apart. Spread your fingers and lift your palms away from the ground so you are on the pads of each finger. Extend one leg back behind you and then the other until your body is in a plank position. Actively press away from the ground and tense your abs, glutes and legs as you hold the position. You can also practice these on a mat or on the grass to put a little more padding between your digits and the ground.

9
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.

10
The 6 best ways to recover from your workout

Carbohydrates, on the hand, are muscles major source of energy; therefore, eating carbohydrates is essential at refueling your body’s glycogen stores. Your body refuels glycogen at a higher rate within 3.0 to 60 minutes post workout so it’s important to consume a post workout snack or shake during this time. It has also been shown that including a small amount of protein in this snack speeds up the rebuilding and recovery process.

11
9 Best Bodyweight Moves For Colossal Arms

Pike pushups mimic the overhead plane by getting you upside-down. Get into a pushup position and raise your hips until you have a straight line going from your hands to your hips. Keep your elbows in as you descend, drive yourself back up, and keep your hips up the entire time. To make this harder, put your feet on a box, ball or bench.

12
Kaged Muscle Kasein at Bodybuilding.com - Best Prices on Kasein!

I was lucky enough to get to try out a tub of this and gotten to use it for a couple nights now so here are some initial thoughts on the product. I'm not huge on casein products although I have taken them in the past. I've been keeping this to my high volume days back/bis, chest/tris when I need some extra protein at night to keep my body fed and not wake up feeling hungry. This seems to do the job really well and keep me looking full in the morning that's how I know it's working. So far have definitely been less sore while using this. The taste is top notch as is with all of kaged muscles products just wish it mixed a little bit better seems to leave a couple of clumps here and there nothing too big but probably need a shaker ball to get em all out. Best of all is fully disclosed label and products that work! Kaged muscle is definitely catching on as my go to brand.

13
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.

14
The Keto Diet: A Low-Carb Approach To Fat Loss

Most people will choose to begin their carb-up on Friday night and end it before bed on Saturday. This is usually most convenient as it's when you are off of work and can relax and enjoy the process. If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period. If you are worried about fat gain though, then you need the math.

15
Tip: Interval Training Workouts for the Rower | T Nation

These two routines are not only fat incinerators, they'll also help to build your glutes and quads. Check 'em out.

16
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.

17
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% .

18
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.

19
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.

20
Tip: Train Right for Your Profile Type | T Nation

But honestly, if you train hard for 10-20 years, the end result will be the same from pretty much any type of training: you'll reach your peak muscular development. Some muscles might be a bit bigger, others a bit smaller, but not enough to make a huge difference. So, just find the type of training that fits your neurological/psychological profile.

21
5 ways to add inches to your arms

Complete a set of incline dumbbell curls for 10 repetitions. After finishing use the bench as a prop to hold with you hands and lean your body forward while stretching the biceps muscle. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.

22
PHIL HEATH on Twitter

#NowPlaying B.M.F. (Blowin' Money Fast) by Rick Ross http://spoti.fi/2kqrhdM  @MuzikConnect #ConnectSmarter pic.twitter.com/F3jGTNBTN6

23
10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

24
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.

25
Tip: Hop On, Hop Off Treadmill Sprinting | T Nation

When doing incline treadmill sprints, it's important to master the "hop on, hop off" skill to keep the treadmill at a constant speed and incline. This will help you avoid having to wait for the treadmill to accelerate and decelerate between interval sprint bouts, which is the last thing you want to be worrying about when your goal is hammering out sprint-based finishers.

26
The Truth About Waist Trainers | T Nation

A study published in the Scandinavian Journal of Primary Health Care sought to prove whether waist trainers could be used to maintain weight lost after participants followed a low-calorie diet. Study subjects were instructed to wear a waist trainer for at least five hours a day, five days a week, for nine months. Unfortunately, most study subjects found the waist trainer to be too uncomfortable to comply with the study guidelines, leaving the researchers to conclude that regardless of whether the waist trainer would have been effective or not, "corset treatment doesn't appear to be an option for sustained weight control."

27
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.

28
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

29
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

30
7 Reasons You Need HIIT

Most people aren't used to pushing their bodies into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest) but working this hard is super good for your heart. In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. HIIT taxes both your aerobic metabolic system and your anaerobic processes, which is what you need for optimal cardiovascular benefit.

31
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.

32
No time to hit the gym? Just 1 or 2 workouts a week can be enough to stay in shape.

You don’t have to exercise every day to stay healthy—you just need to do a certain number of required minutes (and it’s not a lot), says a new study.

33
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.

34
Mike Titan O'Hearn on Twitter

Your mind will always believe everything you tell it. Feed it positivity & truth.

35
8 Best Non-Bench Chest Exercises

Just because it’s chest day doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

36
fitplan_app on Twitter

Get @MikeOHearn 's 12-week 'Professional Secrets' Fitplan launching Jan 29 and train like a titan! http://fitplanapp.com/athletes/mike-ohearn … #itrainwithfitplan pic.twitter.com/UKsE83Ncyl

37
6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

38
7 Reasons Your Guns Aren't Growing

While it is best the majority of time to train a large muscle group before a smaller one, when the biceps are a priority it is time to break this rule – especially if you train back and bis on the same day. That said, if your biceps are truly in need of a serious kick in the butt, then I suggest you devote one training day to the arms alone, starting by smashing the bis into submission and following up with tris, which will be ideal for igniting the kind of growth you desire.

39
C4 by Cellucor at Bodybuilding.com - Best Prices on C4!

To begin with, this product seemed somewhat decent, although from my personal experience it wasn't effective for me whatsoever. Upon first supplementing with C4 I felt the first kick of energy that you usually get with pre-workouts, but that only lasted around 20-30 minutes, after which it made me crash hard towards the second half of my workout. I would have the urge to uncontrollably yawn and would lose around half my focus. This even happened with half a scoop and One and a half scoop servings so I asked my gym partner if he'd tried it before, he said he had and it had the same effect on him too. This may work well for some, but unfortunately for me, it's a complete dud. It only has more than 1 star because of the taste

40
6 Best Shoulder-Saving Exercises

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

41
5 diet mistakes that make it harder to cut body fat

If you've still been putting on the pounds in all the wrong places, make these simple changes to get on track.

42
The Strongest Man on Earth

With big-time wins earlier this year at the Arnold Strongman Classic in Ohio and the World’s Strongest Man competition in Malaysia, Brian Shaw has established himself as the top strongman athlete in the world. Shaw, who started his strongman career in 2005, is now a two-time Arnold Classic and three-time World’s Strongest Man champion. Here, he serves up the training and nutrition programs that have made him, well, one superstrong dude!

43
The best supplements for sex

4. L-citrullineBest usage: Combat erectile dysfunction, boost sexual satisfaction  L-arginine may be the most common amino acid present in men's health supplements, per Wake Forest Baptist Medical Center , but it's metabolized too quickly for there to be any real benefit, according to research published in Urology . That's why L-citrulline, which your body converts to L-arginine, is a better choice. In a small study, done on men with mild erectile dysfunction, L-citrulline supps (1.5g per day for one month) amplified 50 percent of participants' erection hardness scores from 3 (mild ED) to 4 (normal erectile function). Men also reported having more sex and were very satisfied with the results. Overall, l-citrulline has been proven safe and psychologically well accepted by patients with ED, researchers say.

44
10 Ways To Burn Fat And Keep It Off For Good

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone.

45
Joy Corrigan heats up Miami in topless bikini photo shoot

Model Joy Corrigan hit the beach to do a photo shoot in Miami, Florida. At one point, the stunning blond took off her bikini top.

46
Low-carb diet breakfast recipes under 16 carbs

Often times, breakfast options are overloaded with refined carbs and added sugars that can leave you sluggish and hungry. Instead, whip up these 10 lower-carb options that have a maximum of 16 grams of carbs per serving.

47
6 Moves for Sick Lats

The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.

48
10 Ways To Burn Fat And Keep It Off For Good

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone.

49
Manny Pacquiao: If Floyd Mayweather won’t fight Conor McGregor, I will

The Filipino boxer is entering his name into the long-simmering war of words over the rumored matchup, right as UFC president Dana White chips in a few more thoughts.

50
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

51 A Look Back at Joe Weider's Advice to Beginning Bodybuilders
52 Bodybuilding.com on Twitter
53 Top 5 Triceps Training Mistakes
54 TPS Interviews Boris Sheiko Part 2-The "Secrets" of Russian Powerlifting Revealed
55 The ultimate beginner's workout program
56 Build Boulder Shoulders with the Ahrens Press
57 9 muscle-building no-cook recipes
58 The Ins and Outs of Training to Failure
59 Watch: 'Thor' star Chris Hemsworth sinks perfect full-court shot
60 Hidetada Yamagishi on Twitter
61 Dwayne 'The Rock' Johnson's Shoulder Workout
62 Bella Blu "Bars" 2017 Palm Springs
63 6 Best Triceps Workouts For Men
64 The muscle-building, fat-burning workout plan to build your perfect body
65 Sandow-Sized Delts
66 5 Supplements For Ketogenic Dieters
67 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
68 Tip: Master the Double Under | T Nation
69 Tip: One Move For Better Flexibility | T Nation
70 Tip: Stop Looking for Motivation | T Nation
71 Lying (inclined) Cable Curls 1.23.17
72 Dwayne Johnson’s ‘Rampage’ Adds ‘Moonlight’ Star Naomie Harris
73 7 Reasons You're Still Weak or Fat - Biotest
74 Muscle & Fitness on Twitter
75 Your most beautiful memories in 60 seconds!
76 How to Lose Weight: Why Sleep Can Make you Fat
77 Men's Fitness on Twitter
78 Joe
79 Life Is GOOD!!!
80 Plazma™ Brutal Workout Formula for Enhanced Growth & Recovery - Biotest
81 Crohn's Couldn't Keep This Bodybuilder Down
82 Instagram photo by Zach Even - Esh • Jan 25, 2017 at 2:40am UTC
83 Tip: The Toughest Exercise You'll Ever Do | T Nation
84 http://www.ironmanmagazine.com/top-7-immune-boosters/
85 Mr. Olympia LLC on Twitter
86 Tip: Squat Without Hip Pain | T Nation
87 Tip: Master the Dip for a Big Chest | T Nation
88 Men's Fitness Wire on Twitter
89 Bodybuilding.com on Twitter
90 Tip: How to Make the Cable Crunch Really Work | T Nation
91 http://www.ironmanmagazine.com/herbs-can-help-diabetes-management/
92 http://www.ironmanmagazine.com/try-the-rhythm-method-for-more-muscle-hypertrophy/
93 HeyUGuys Movie News on Twitter