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The UPenn Crew: NOTHING Worth Having Is Comfortable • Zach Even-Esh

Episode 110 of The STRONG Life Podcast is with Jim Steel (Head Strength & Conditioning Coach at UPenn) along with his assistants, Cristi Bartlett and Tracy Zimmer. Check out some of their training videos below (BIG Numbers + BIG Reps) as well as everything we spoke about from training to nutrition, mindset to dogs, injuries …

Jason Momoa Throws Axes With Jimmy Kimmel

The 'Frontier' and 'Aquaman' star taught his hosts how to throw tomahawks with a beer in hand.

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.

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 …

How to OWN The Day: Tips On "Quitting", Tough Times & Success Mindset • Zach Even-Esh

I love getting your questions and answering them. This question came in via my Instagram. My goal? To HELP YOU! Whatever it takes, that's what I want to do. The weight room and getting STRONG is the vehicle to help you develop greater Success, in ANY area of your life. This question is a GREAT …

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.

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Top News
1
10 Biggest Axioms of Bodybuilding

We set out to analyze the biggest axioms of bodybuilding training and nutrition to determine which ones can help your physique, which ones can hurt it and which ones help or hurt, depending on your approach. Once we brought science to bear on each of these 10 tenets, we stamped them TRUE, FALSE or a more nuanced NEUTRAL, meaning the advice is stated too boldly but contains valuable guidance. So, slip into your lab coat, strap on your safety goggles and tighten up your lifting belt, because it’s time to find out the truth and falsity about bodybuilding’s most prevalent maxims.

2
Bio-Gro by iSatori at Bodybuilding.com - Best Prices on Bio-Gro!

absolutley keeping this in the line up for ever !! I'm 6'3" and weigh 195 always trying to put on some additional muscle which can be very difficult, I stopped and started this product once just to see if it's actually effective and it sure is , lost 5-10lbs and gained 5-10 right back within a couple weeks of resuming bio gro , the all day "pump" is legit and keeps my muscles full , a very interesting and awesome unexpected result is that my caffeine tolerance had gone down since using bio gro , I used to take 3 scoops C4 in the morning and drink 2-3cans of Momster Rehad in the afternoon , about a gram of caffeine a day !! but since I've been using bio gro it's a steady 1-2 scoops of pre work out and only one in the afternoon , makes huge difference , my heart and adrenals are definitely more stable because of it , I've heard that bio gro can make what ever your taking more affective so hence making the caffeine more effective or last longer ..... what ever it's doing I love it and will take this amazing supplement everyday all day

3
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.

4
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

5
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.

6
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.

7
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.

8
2 ways to redefine your chest workouts

Afterward, you'll do dumbbell alternating presses—another chest exercise—and you'll probably find you can use a heavier load than you anticipated. That's because, at this point, it will have been long enough since you completed the bench presses that your chest will feel almost fresh again. And because you're not blitzing your chest completely each session, you'll be able to recover in time for your next one-and more frequent training means faster growth.T

9
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.

10
The Best Damn Workout Plan For Natural Lifters | T Nation

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

11
The Best Mobility Drill For Lifters & Athletes | T Nation

One of the best aspects about doing this simple drill is that you'll quickly find where you have the biggest restrictions, and at the same time use the tool that can fix them. As you work toward improved hip mobility, don't be surprised if you also find some pain. The rule of thumb is, take it slow and only move in pain-free ranges! Doing so will create a larger and larger pain-free range until eventually the entire movement can be done without pain.

12
The Winter Bulk-up workout plan to gain muscle in 4 weeks

The trick is to use the winter to bulk up, then transition into an aggressive shred during the spring. This philosophy naturally gives your body the "change" it needs. You'll be able to eat more, and—to some degree—rest a bit more as well.

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
30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

15
The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

16
The skinny guy's workout program to build muscle

1: Eat up Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.

17
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.

18
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.

19
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.

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
Tip: Your Feelings Don't Matter | T Nation

Don't train because you're motivated; train to become motivated. Unless you're preparing for a competition, you probably won't feel fired-up on a daily basis. So show up, put in the effort, and find your motivation in the middle of the set. It'll be there waiting for you... unless you are completely physically burnt out. And that likely will only happen if you're an advanced athlete who trains constantly or is ill.

24
Tip: 3 Moves to a Better Front Squat | T Nation

Hold the stretch for about the length of time it takes to complete a regular training set (20 to 30 seconds). When you're comfortable holding the light kettlebell for that long, progress by increasing the weight of the 'bell. Performing this over two or three cycles of load progression will do wonders for your ability to comfortably hold the front squat position, giving a significant boost in technique.

25
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.

26
Episode 97: Advanced Jump Training

27
Men's Fitness on Twitter

Build a bigger, leaner, and stronger physique in four weeks or less with this workout plan from Men's Fitness.

28
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.

29
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."

30
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

31
5 Bodybuilding-Approved Canned Foods

There is a section of the grocery store that nobody wants to be caught lingering in. No, it’s not the dairy aisle, despite the onslaught of sugary calories it can provide. No, it’s not the bulk aisle, where the temptation to sneak a chocolate-covered almond or two is hard to resist. And it’s definitely not the deli counter where the cute girl slicing up prosciutto has caught your eye. The place in the supermarket where you’re likely to tilt your head down and get in and get out fast is the canned-food aisle. That’s because canned food is considered a last resort when it comes to feeding yourself, worthy of little more than sustenance for college kids or your cat.

32
Rob's 2017 Contest Prep Thread

One week apart, some progress pics from last week's Sunday posing session in the studio at the gym, upper body looks a little tighter but legs are certainly coming in more, quads, hams and calves all look a little tighter (still a long way to go). They're still very hairy which also hides some detail, I'll start trimming once February rolls around. Interesting to note that while I did lose 1.4 pounds over the week, and I'm looking leaner, my weight is actually higher in the pics on the right (152lbs on the left, 152.4lbs on the right.) IMG_9639.JPG1936x1936 617 KB IMG_9641.JPG1936x1936 631 KB IMG_9640.JPG1936x1936 588 KB IMG_9645.JPG1936x1936 646 KB IMG_9644.JPG1936x1936 580 KB IMG_9642.JPG1936x1936 563 KB IMG_9643.JPG1936x1936 612 KB

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6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

34
Kendall Vertes & Asia Monet Ray Launch Clothing Lines

Dance Moms stars Kendall Vertes and Asia Monet Ray may be known on their reality show for their insanely impressive dance skills, but now each star has added another super exciting title to their resumes. As if they Kendall and Asia were not already creative enough, the gals are now fashion designers too. OK, but is there anything they can't do?

35
Crohn's Couldn't Keep This Bodybuilder Down

I partnered up with my great friend and coach, Cliff Wilson. We were on a mission, and the plan was to drastically increase my caloric intake and use the extra energy to overload my muscles during the workouts. I rarely took a day off from lifting, and some days, I lifted twice. My diet was restricted because of my Crohn's, but for the majority of the time, I was averaging 650-700 grams of carbohydrates a day. I'm not sure whether it was the medication I was on that was finally allowing me to digest food properly or my aggressive intake, but I started to grow like crazy.

36
Muscle & Fitness on Twitter

With the help of these two new supps, your arms will stand up to the brute test of this workout. @TeamGaspari http://ow.ly/dd0w308m0AZ  pic.twitter.com/07tEfA4HYO

37
Crunches vs. Core Exercises

So keep doing crunches. There are only two times of day when there’s a slight chance they could hurt your back. First, because your disks absorb fluid while you sleep, the pressure inside them when you wake is about 250% higher than before going to bed, thus increasing bending stresses at the disks by about 300%. As the day goes on, the disks become more elastic and flexible. So, if you train first thing in the morning, do your ab work at the end and at least one hour after waking up. Second, when you sit for a prolonged amount of time, disks gain height and decrease lumbar range of motion, which can increase the risk of injury. So if you sit at a desk all day and then drive to the gym, do not train abs as soon as you get there. Do a warm-up on a treadmill for 5 or 10 minutes or train abs last. – FLEX

38
Best Damn After 10+ Weeks, Follow Up?

If you are dieting down the only anabolic moment in your day is the training session. If you turn it into a catabolic event by not having any nutrients in you when you train, you WILL lose muscle mass.

39
Steve Pulcinella 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

40
The 8 best chest exercises that don't require a bench

Simply lie with your back on the floor and get underneath the bar to perform the pressing movement in the same manner as a conventional bench press. Since the repetition ends once your triceps hit the floor, you'll find you can typically lift more weight with a floor press than you would ordinarily be able to do with a standard bench press. The floor press will greatly help you improve the lockout portion of the press if it’s a weak point for you.

41
5 Ways Your Brain Can Help Build Your Body

It's crucial to have an intrinsic focus and consciously place your efforts on contracting your muscle. When performing an exercise in a moderate rep range (i.e., 8-12 repetitions), you won't activate every muscle fiber early in the set to complete the movement. But that doesn't mean you shouldn't try. Focus your efforts on contracting your muscle with as much intensity as possible. Simply going through the motions isn't enough; focus on the task at hand, and maximize your efforts.

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Instagram photo by Shawn Ray • Jan 27, 2017 at 8:02pm UTC

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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.

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
Boost the Testosterone Within

If you like the Godfather movies (well, at least the first two), that’s good news because one study actually showed elevated testosterone in men who had watched a particularly violent 30-minute segment. On the flip side, watching 30 minutes of The Bridges of Madison County caused testosterone levels to drop sharply, while progesterone increased. One website actually suggested that this reduction was a good thing because it could stimulate a man’s desire to cuddle. How did we get to the point where some think lower T is a positive effect? I can just hear the ladies now: “Sure he’s small, overweight and impotent, but my man is an excellent snuggler.” I don’t think so.

46
10 at-home workouts to build muscle in under 20 minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

47
Tip: Two Quad-Building Bike Workouts | T Nation

No access to an Airdyne or Assault Air bike? Spin bikes are a nice alternative. These bikes usually have manual knobs that allow you to quickly change the resistance. If you're stuck with one of those electronic exercise bikes on the cardio deck, you'll be able to make do. Remember, it's more about your focused execution and effort than the tool you're using. You can punish your quads on any of these setups.

48
5 Rookie Mistakes in the Gym

The hardest step is to make the decision to get in shape. Don't make these missteps when you hit the gym.

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fitplan_app on Twitter

Help us wish a happy birthday to @MikeOHearn ! Don't forget his 'Professional Secrets' Fitplan launches this Sunday!! https://www.fitplanapp.com/athletes/mike-ohearn … pic.twitter.com/uG9H0f8bnJ

50
5 Staple Exercises You Should Do At Any Age!

Not sure which exercises are good for life? Don't fret, we've got you covered. Unless you're suffering from a specific injury or health problem, these five exercises deserve a lifetime spot in your workout routine. These are the gym gems that will benefit you no matter your age.

51 The Rock Welcomes Naomie Harris to 'Rampage' Cast
52 Bodybuilding.com on Twitter
53 10 bodyweight abs exercises you’ve never tried
54 Bodybuilding.com on Twitter
55 6 workout routines for rock-solid muscle definition and detail
56 No time to hit the gym? Just 1 or 2 workouts a week can be enough to stay in shape.
57 Tip: Build Pecs Like A Pro | T Nation
58 6 Simple Moves to Build a Bigger Chest
59 7 Reasons Your Guns Aren't Growing
60 C4 by Cellucor at Bodybuilding.com - Best Prices on C4!
61 10 Ways To Burn Fat And Keep It Off For Good
62 Joy Corrigan heats up Miami in topless bikini photo shoot
63 Manny Pacquiao: If Floyd Mayweather won’t fight Conor McGregor, I will
64 Bodybuilding.com on Twitter
65 Mr. Olympia LLC on Twitter
66 TPS Interviews Boris Sheiko Part 2-The "Secrets" of Russian Powerlifting Revealed
67 Watch: 'Thor' star Chris Hemsworth sinks perfect full-court shot
68 The Chronicles of King Kai (Documentary)
69 Tip: Interval Training Workouts for the Rower | T Nation
70 Bodybuilding.com on Twitter
71 Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest
72 Metabolic Drive® Award Winning Gourmet Protein - Biotest
73 Men's Fitness on Twitter
74 Layne Norton, PhD on Twitter
75 Instagram photo by UndergroundStrengthGym • Jan 27, 2017 at 6:43pm UTC
76 NLA for Her - Her Whey by NLA Performance at Bodybuilding.com - Best Prices on NLA for Her - Her Whey!
77 The Truth About Nutrient Timing
78 Instagram photo by Flex Wheeler • Jan 27, 2017 at 5:47pm UTC
79 Zach Even - Esh (@zevenesh) • Instagram photos and videos
80 The Very Best Way to Build Your Chest | T Nation
81 BODYBUILDING SCIENCE - Six Supplement Facts You Need To Know
82 Daggi on Twitter
83 Instagram photo by Shawn Ray • Jan 27, 2017 at 11:24am UTC
84 Kris Gethin's 8-Week Hardcore Challenge
85 Rahil Patel on Twitter
86 Instagram photo by Christy Merritt Murphy • Jan 26, 2017 at 9:49pm UTC
87 http://www.ironmanmagazine.com/grapes-may-alleviate-arthritis/
88 Instagram photo by HeathEvans • Jan 26, 2017 at 6:31pm UTC
89 Nathan Schorah on Twitter
90 Tip: Stop Looking for Motivation | T Nation
91 Mike Titan O'Hearn on Twitter
92 Dwayne Johnson’s ‘Rampage’ Adds ‘Moonlight’ Star Naomie Harris