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5 Reasons Why Everyone Should Use A Powerlifting Program

Why powerlifting is the greatest strength sport, and why everybody should powerlifting program...

Pumping Iron: Arnold vs. Lou

Arnold Schwarzenegger and Lou Ferrigno provide the ultimate training motivation!

The Rock Returns to 'WWE Monday Night Raw'

Dwayne Johnson took a trip down memory lane and revived his signature move.

$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Tracy Ford - A Coach You Should Know

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Top News
1
Sagittarius Horoscope for Thursday, January 21, 2016

Thursday, January 21, 2016 - Confronting familiar fears that stem from an old relationship wound may seem quite overwhelming today. Hang tight; thankfully, the energy grows lighter as the day wears on. There are gentle cosmic winds blowing now, untangling the complex dynamics and softening your resolve. Learning how to be more comfortable with your emotions will help everyone relax. Interactions with others can take on a life of their own now, yet practicing the art of compromise is your saving grace.

2
6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

3 The Best Ab Exercises, According to Science

The resounding ab winner in the muscle-activation studies is, in fact, the standard crunch. “Crunches aren’t this horrible villainized exercise that they’ve become over the years,” Matthews says. “When done correctly, they’re great for eliciting muscle activity in that part of the body.” The key words are “done correctly,” which Matthews describes as a full range of motion, engaging through the abdomen to lift the shoulders up off the ground. “You can have lots of variation in tempo, but if you find yourself lowering rapidly without control, try doing one count up and three counts down.” What doesn’t matter: Where you put your hands. The ACE study looked at both the cross-chest position and hands-behind-head and found no difference in ab muscle activation. However, if you have a tendency to interlace your fingers and yank on your head, cross-chest may be better for you, says Matthews.

4
Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

5
3 Exercises to Build Up Your Traps

Whether it’s via shrugs or upright rows, with a barbell, dumbbells or a machine, make trap training, which is best done on delts day, a priority in your bodybuilding regimen. Use the accompanying routine — putting it first up in your workout instead of adding it on at the last minute — and watch your physique take on a new and much more impressive look. - FLEX

6
Protein Cycling

P.W. Lemon, PHD, one of the world’s most reputable protein researchers, has often stated that muscle building occurs with a protein consumption of roughly 0.7 g per pound of bodyweight a day (140 g a day for a 200 pounder). If you consumed less than that on a daily basis, you probably wouldn’t make significant gains. Although 160 g might be enough protein for a 200-pound bodybuilder, FLEX still recommends 200 g for a trainer that size, just to be on the safe side.

7
Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

8
7 Exercises to Work Your Legs to Exhaustion

For a leg-training workout to be productive it has to be an intense and brutal session—except for a few genetic anomalies, there is no way around it. Your legs are made up of the largest muscles in your body so you gotta train heavy! Ronnie Coleman did reps with 800 pounds in the squat.

9
Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

10
Squats vs. Box Squats

There is no debating the fact that the free-weight squat is the king of all leg exercises. One method of doing barbell squats that has caught on particularly among powerlifters is the box squat.
 To do this, you place a box or a bench behind you, at a height that allows your thighs to be parallel with the floor in 
the bottom position of the box squat. Then you simply squat down until your glutes touch the top of the box, then squat back up. This form of squatting allows you to perfect the squat as it also teaches you to really sit back. Plus, many world-class powerlifters swear by it for increasing their squat strength.

11
Build The Perfect Shoulder Workout

Which you choose depends on your goal, but variety over time is helpful. If you’re in a strength-building phase, the seated or standing barbell press is a powerful option, putting you in the best position to handle heavier loads. For mass building and to pursue more balanced development in both delts, dumbbells are the ideal tool. A solid exercise that hits the anterior (front) and side (rear) delt heads is the Arnold press — named after you-know-who — that involves a twist of the wrist. The dumbbells are in front of your face, palms turned toward you, at the bottom of the rep; as you raise the dumbbells, turn your wrists so that your palms face forward at the top overhead.

12
Arnold Schwarzenegger's 12 Rules for Success

HE KNEW A STRONG AND KNOWLEDGEABLE PARTNER COULD ASSIST AND MOTIVATE HIM. SO HE TEAMED WITH POWERHOUSE FRANCO COLUMBU FOR WORKOUTS. ARNOLD LATER APPLIED THIS SUCCESS SECRET TO BUSINESS.

13
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

14 Poston Strong: Operation 16

Muscle & Fitness teamed up with Jason Poston , IFBB Pro, ProSupps Athlete and 3-time Olympia Physique Top 3 Competitor, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen- called POSTON STRONG: OPERATION 16- will make next year your strongest year ever. Follow as Poston takes you step-by-step through each workout of this three-phase program.

15
5 Worst Things for Building Bigger Calves

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

16
13 Ways You're not as Fit as You Think You Are

Call it a fitness catch-22: In order to meet your goals, your training has to be specific. But get too specific, and you can reduce or even eliminate other important physical capabilities. “I know many strength-training athletes who only focus on weights and no cardio because they believe that stronger muscles are the key to overall fitness,” says Scott Weiss, DPT, CSCS, physical therapist and owner of Bodhizone in New York City. “The truth is, they will be out of balance, and by the same token, aerobic athletes who do not weight-train will have deficits as well.” Unless you’re, say, a decathlete, it might not be that important to you to excel in all areas, from strength to endurance to balance to flexibility. But these tests, used by top trainers to assess their clients, might teach you a thing or two about your fitness successes… and failures.

17
EAT FOR STRENGTH

“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

18
50 of the Healthiest Recipes Known to Man

So what makes a dish healthy? It includes several important food groups that work together to build muscle and keep you lean. These include fruits, vegetables, whole grains, low or nonfat dairy, lean protein, nuts and seeds, and healthy fats. Usually no one meal can include each food group, but aim for at least 3 in each meal.

19
T NATION 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

20
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

21
Zach Even - Esh on Instagram: “#UndergroundStrengthCoach Cert going down March 11-12 ==> http://UndergroundStrength.org #Manasquan #UndergroundStrengthGym - 27 years of…”

22
The 10 Best Ways to Bulk and Broaden Your Shoulders

If that's not enough to convince you, maybe this will: When we asked 25 women their opinion on the sexiest body part on a man , shoulders dominated. One woman said: “A large upper body—toned back, shoulders, and arms. I like a man who has the power to lift me up…”. But if you don't really care what the ladies think, a strong set of shoulders will make your life easier. Everyday movements like playing sports and lifting suitcases will be more of a breeze, plus you'll reduce your risk for injury during back and chest exercises, and make your workouts less stressful—on your mind and muscles.

23
T NATION on Twitter

You've got abs under there. Strip away the fat that's hiding them: https://goo.gl/yNGvZj  Free ebook! #fatloss pic.twitter.com/eSuTMM07GG

24
T NATION 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

25 Everything You Know About Eating Fatty Foods Is Wrong

And it remains the go-to plan today: When the 2015 Dietary Guidelines Advisory Committee was drafting the most recent set of food recommendations, it concluded that reducing saturated fat—found in beef, butter, and egg yolks—could lower the risk of heart disease if it’s replaced with a type of “good fat” known as polyunsaturated fat, found in vegetable oils such as soybean and corn oil and fatty fish like salmon and trout. But putting salmon and soybean oil in the same category because they both have polyunsaturated fats is like putting Brad Pitt and Billy Bob Thornton in the same category because they’ve both been married to Angelina Jolie. One of those characters is real pretty. And the other one’s real creepy.

26
T NATION on Twitter

4 smart ways to get rid of these, no surgery required: https://www.t-nation.com/diet-fat-loss/how-to-eliminate-love-handles-muffin-tops … pic.twitter.com/FSTeIXPuYq

27
5 Training Rules to Live By | T Nation

If you can't maintain great form and technique using heavier loads for a shorter duration while NOT fatigued, you're not going to be able to do so when fatigue is a major factor and lactic acid has accumulated within the target muscles. It's that simple. Develop a foundation of strength and let general training exposure make you more comfortable with lifting before messing with high-rep protocols. Keeping good form, rhythm, and timing with high rep sets is more of an acquired skill than most people want to recognize.

28
Tip: Increase Insulin Sensitivity To Get Lean | T Nation

While your instinct might be to adopt a low-carb diet, it doesn't fix the problem. What's more, a chronic low-carb diet leaves your muscle-building capabilities impaired. What you need to do instead is optimize insulin sensitivity.

29
T NATION on Twitter

This exercise for abs/obliques is shockingly difficult, but effective. Check out the video: https://www.t-nation.com/training/tip-hit-the-abs-with-anti-extension-exercises … pic.twitter.com/F1UMs5la39

30
T NATION 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

31
4 Ways to Build Your Scrawny Back | T Nation

One of the best tactics to stimulate the back is through tension-based movements of the lats in conjunction with the scapular retractors and downward rotators. With your arms down at your sides positioned with slight internal rotation in a concentrically contracted state, the lats are able to produce loads of force. This force is largely internally directed, meaning that the external load placed on the musculature is less important than your volitional activation. You can do this method many ways, but one of my favorites is the straight-arm pulldown exercise.

32
T NATION on Twitter

Raw tomatoes aren't doing you much good. Cook them for an extra nutritional kick: https://www.t-nation.com/diet-fat-loss/tip-eat-more-cooked-tomatoes … pic.twitter.com/gZwCU1M6Ml

33
Home page | CutAndJacked.com

"Have your gains stalled? Tired of that one lagging hamstring? Is the barbell your best friend in the gym? Need a jolt to get your training back on track? Unilateral training - training one limb or side at a time - may be just what you need to take your body to the next level" - Brandan Fokken

34
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

35
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

36
T NATION on Twitter

This exercise will hit your pecs like nothing else. Check it out: https://www.t-nation.com/training/tip-do-the-pure-cable-flye-for-pecs … pic.twitter.com/ukdju1BVav

37
T NATION 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

38
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

39
The SINGLE BIGGEST Differece Between a Beginer and Advanced Lifter

To tie all this up, if a beginner is having problems making progress, and they want a simple solution on what they need to move forward, my answer is always simple. They need to do more volume. They need to work harder. With their accessory work and their supplemental work, they need to find a way to mentally do one more fucking rep than they think they can do. If they mentally lock themselves in, they'll probably find they have the ability to do 3 or 4 more repetitions than what they actually think they can do. Those 3 or 4 more repetitions on that supplemental and accessory work at that level should not be left on the table, because the intensity factor isn't as relevant as what it is for the advanced lifter, because coordination is not as dialed in as the advanced lifter.

40
The 8 Worst Things a Beginner Can Do in the Gym

While bodybuilding is not as complex as rocket science or brain surgery, the process of building muscle, gaining strength and losing fat still takes a tremendous amount of knowledge, as well as hard work. It is vital that beginners have the right information from the start so that their journey with exercise provides maximum results, without injury, distress or too much time wasted. Although your program will evolve as time passes, much of what you learn, and put to use from the start, will create a solid foundation that will serve you throughout all of your years in the gym.

41
Testing Ground: Barbell Complexes And Pre-Workouts

Watch one of our own put the M&F barbell complex to the test...with a little help from a powerful pre-workout.

42
4 Ways to Build Your Scrawny Back | T Nation

One of the best tactics to stimulate the back is through tension-based movements of the lats in conjunction with the scapular retractors and downward rotators. With your arms down at your sides positioned with slight internal rotation in a concentrically contracted state, the lats are able to produce loads of force. This force is largely internally directed, meaning that the external load placed on the musculature is less important than your volitional activation. You can do this method many ways, but one of my favorites is the straight-arm pulldown exercise.

43
Famous Birthdays 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

44 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 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.

45
Daniel Mitchell 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

46
Kait Colongard on Twitter

@BioLayne @ayezorn I don't eat dairy and my not vegan or paleo..

47
T NATION on Twitter

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48
Pauline Nordin on Instagram: “Don't mess with Nordin! #girlswhoflex #gymlife #workoutmotivation”

49
Chase Weston Tobin 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

50
Lactose intolerance

Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. Lactose intolerance in adulthood is most prevalent in people of East Asian descent, affecting more than 90 percent of adults in some of these communities. Lactose intolerance is also very common in people of West African, Arab, Jewish, Greek, and Italian descent.

51 Pauline Nordin on Instagram: “#girlswhoflex #muscle #gymgirl #photo”
52 T NATION on Twitter
53 8 Reasons You're Not Getting Ripped
54 Tip: Do the Lap Barbell Curl | T Nation
55 The Best Stretch for Your Body (In less than 5 minutes)
56 6 Tips to Master the Sumo Deadlift | T Nation
57 Dymatize ISO-100 at Bodybuilding.com
58 5 Ways to Combat Fatigue
59 T NATION on Twitter
60 Zach Even - Esh on Periscope: "Untitled"
61 The Born Fitness Approach to Health and Fitness
62 Muscle in a Snap: Cardio and Strength Workout
63 10 At-Home Kettlebell Workouts
64 20 Foods an Athlete Would Never Eat
65 15 Ways to Gain Lean Mass
66 Bodybuilding.com on Twitter
67 How Sex Affects Your Workout
68 Iron Sharpens Iron & The Success Illusion • Zach Even-Esh
69 Under Armour Announces Global Partnership with Dwayne Johnson
70 T NATION on Twitter
71 Zach Even - Esh on Instagram: “My man @ajroberts on the latest #STRONGLife podcast. I'm fired UP, check http://ZachEven-Esh.com or #iTunes :) #powerlifting…”
72 http://www.ncbi.nlm.nih.gov/pubmed/21775530
73 @smittydiesel on Instagram: “The #cppscertification Group Warm-up. @defrancosgym #musclebuilding #strengthsystem #defrancoinsider #cpps”
74 DieselStrength on Periscope: "Joe D teaching the bench press at #CPPS certification"
75 T NATION on Twitter
76 @therock on Instagram: “Cool #WWE news: Our 26min #RAW segment pulled in big ratings. THANK YOU to all my talented dancin' partners - Miz, Big Show, Lana & Rusev,…”
77 Mike Titan O'Hearn on Twitter
78 Instagram photo by Kevin Levrone • Jan 26, 2016 at 2:42pm UTC
79 Bodybuilding.com on Twitter
80 Tamara Adie on Twitter
81 Hide Yamagishi delt training 9 days out from Chicago Pro 212
82 Shawn Ray on Instagram: “My boy Branch Warren on the Grind for the 1st Ever Kevin Levrone Classic Title in Gdansk, Poland Feb 27th! #bodybuilding #ifbb #npc…”
83 J. on Twitter
84 Ashley Zorn on Twitter
85 Chris Blanco on Twitter
86 Kai Greene on Twitter
87 Standing Leg Curls 1.23.16
88 Timeline Photos - Hidetada Yamagishi IFBB Pro | Facebook
89 The Future - Wearable Technology
90 Mr. Olympia LLC on Instagram: “Come see @philheath at the @muscle_and_fitness booth at 11am on Friday and Sunday at the 2016 @arnoldsports Festival!”
91 Chase Weston Tobin on Instagram: “@mikeohearn and @strykersworld showing me how it's done at the @thefitexpo @officialbodyfortress #LAFitExpo. It is truly an honor to meet…”