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Dynamik Muscle

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Pumping Iron: Arnold vs. Lou

Arnold Schwarzenegger and Lou Ferrigno provide the ultimate training motivation!

$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Tracy Ford - A Coach You Should Know

The Rock Returns to 'WWE Monday Night Raw'

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

5 Reasons Why Everyone Should Use A Powerlifting Program

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

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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
Arnold Schwarzenegger Answers Your Cardio Questions

Never forget that your heart is the strongest muscle of all.

3
7 Heart-Healthy Oils To Supplement Your Diet

Bodybuilders tend to shun fats, but the truth is, they do need some fat in their diets. Healthy oils can be a valuable source of essential fatty acids (EFAs), as well as protective phytochemicals. Don't deny yourself the benefits of these elixirs; not only do quality oils add flavor to your food, they also help you build a strong body and stick with a healthy diet for the long term. You can have 20 to 25 percent of your total daily calories from fat, but that should be mainly unsaturated fat, which includes flavorful, heart-healthy oils.

4
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.

5 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.

6
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.

7
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

8
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.

9
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.

10
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.

11
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.

12
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.

13
6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

14
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.

15
Bang Out 100 Push-Ups

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular push-ups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.”

16 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.

17
The 10 Strongest Humans to Ever Walk the Earth

All of the men listed above have a legitimate claim to being history’s strongest man, but really just one can claim ultimate strength, and we’ve decided who that person is. To do so we’ve consulted with a man whose name deserves to be included in every discussion regarding strength. Dr. Terry Todd isn’t merely the United States’ first national powerlifting champion (in 1964 and ’65), he was also the first man to total 1,600, 1,700, 1,800, and 1,900 pounds. Todd
is also the creator of the Arnold Strongman Classic, one of the
most renowned strength historians in the world, and he and his wife are the directors of the world’s largest collection of physical fitness and strength memorabilia, the Stark Center for Physical Culture and Sports at the University of Texas at Austin. We drew upon Todd’s vast collection and reviewed countless articles detailing the feats performed by men of all eras.

18
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.

19
Young Guns

Although there are two bona fide pro legends, Shawn Ray and Branch Warren, among the 32 NPC Teen National champs, only six overall victors had turned pro before 2015. Now Cody Montgomery has joined that exclusive club. Already he’s had a legendary amateur career. Of those 34 Teen Nats, he’s the only person to win more than one, and he did it thrice. Then he leaped into 2015’s USA Championships and once again took home the heaviest hardware, becoming the first person to go pro in his debut NPC open contest and, at 20, the youngest overall winner of a pro qualifier. Expectations are now sky-high. Can he keep his winning streak alive in the big league? Can he have a legendary pro career to match his amateur years? Settle in. We’ve witnessed only the first steps of what will likely be a long journey.

20
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.

21
Reap the Rewards of True Functional Training

Functional training has become popular because it is an important concept, and a recreational gym goer should be training with everyday activities in mind. It's just that the modalities commonly associated with functional training (bosu balls, battle ropes, etc.) are not functional. If you are around the fitness industry long enough you will see fads come and go. But the truly functional and effective exercises weather each one of these storms.

22
The 8 Best Exercises (You’re Not Doing)

Legs: Drive through your heels, extending your hips and knees simultaneously until you’re standing erect with the bar, exhaling at the top of the motion. At this point, the bar should be just under your glutes. The barbell hack squat is very similar to the deadlift in that it’s a pressing move for the legs. Again, if you try to pull the weight up with your upper body without concentrating on the legs, you’ll defeat the purpose of the exercise, not to mention risk injury. Remember to squeeze the quads, hams and glutes at the top as you catch your breath. Use pulling straps, since the amount of weight you can press with your legs will probably exceed how much weight you can hold in your hands.

23
T NATION on Twitter

People with great summertime physiques are training and eating for them NOW. Free plan: https://goo.gl/LRRFVU  pic.twitter.com/tLhfTd3RY9

24
5 Exercises for Shredded Obliques

But even if you're still chiseling down your body fat percentage, you still need to train your obliques before you'll see them. You need to train them both for show and sheer functional ability: The external and internal oblique muscles are responsible for rotating and bending your trunk. These muscles also contribute to spinal stability—and that means training them with rotational stresses.

25
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

26
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.

27
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.

28
T NATION on Twitter

They're tart, tangy, and helpful in kicking cancer's ass. Eat your tomatoes like this: https://www.t-nation.com/diet-fat-loss/tip-eat-more-cooked-tomatoes … pic.twitter.com/O6YxiYV3kC

29
T NATION on Twitter

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30
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

31
T NATION on Twitter

Do the band-resisted jackknife for strong, athletic abs. Here's how: https://www.t-nation.com/training/tip-do-this-exercise-for-complete-core-strength … pic.twitter.com/fFvej8rbEA

32
CutAndJackedShop.com - The Motivational Gym Shop

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

33
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

34
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

35
T NATION on Twitter

Do this easy workout 3 times per week and dump the ugly fat. Details: https://www.t-nation.com/training/tip-do-some-wogging-and-wunning … pic.twitter.com/8jrSHA50ov

36
T NATION on Twitter

You've got bicep gains awaiting you if you're not doing this yet: https://www.t-nation.com/training/tip-for-bigger-biceps-do-this-exercise … pic.twitter.com/LBZ9Yf8Bzj

37
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

38
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

39
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

40
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

41
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.

42
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.

43
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.

44
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

45 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.

46
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

47
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

48
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.

49
Joe Rogan 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
Zach Even - Esh 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 Jeremy Thomas on Twitter
52 Chase Weston Tobin on Twitter
53 3 Signs a Mass-Building Program Won't Work
54 Why Losing Weight Is Hard
55 Gold's Gym Venice needs additional Squat Racks
56 The 10 Best Ways to Bulk and Broaden Your Shoulders
57 The 30 Best Arms Exercises of All Time
58 Decline Barbell Press
59 Kevin Levrone on Instagram: “Thanks for your support @musculardevelop @musculardevelopment @davidbayemd1 @shawnrayifbbpro MC / play by play of Levrone Pro Classic Feb…”
60 Getting Beefy with Beef Protein
61 Dennis Wolf's Guide to Wide Shoulders
62 DY Nutrition on Twitter
63 Optimum Nutrition Essential AmiN.O. Energy at Bodybuilding.com
64 The Best Stretch for Your Body (In less than 5 minutes)
65 6 Tips to Master the Sumo Deadlift | T Nation
66 Dymatize ISO-100 at Bodybuilding.com
67 5 Ways to Combat Fatigue
68 Zach Even - Esh on Periscope: "Untitled"
69 Muscle in a Snap: Cardio and Strength Workout
70 H2O for the Bodybuilder
71 10 At-Home Kettlebell Workouts
72 20 Foods an Athlete Would Never Eat
73 How Sex Affects Your Workout
74 T NATION on Twitter
75 Under Armour Announces Global Partnership with Dwayne Johnson
76 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
77 Health Nuts
78 Christian Mejia on Twitter
79 Kai Greene on Twitter
80 Multi-Joint Movements for Bigger Arms
81 Matthew Wayne on Twitter
82 Mike Titan O'Hearn on Twitter
83 Mr. Olympia LLC on Instagram: “Come see @flex_lewis at the @muscle_and_fitness booth at 12pm on Friday and 11am on Saturday at the 2016 @arnoldsports Festival!”
84 Joey Ellicott on Twitter
85 Success Stories
86 Joe DeFranco on Twitter
87 Fighter Diet News
88 Kai Greene on Twitter
89 @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,…”
90 The Born Fitness Approach to Health and Fitness
91 Instagram photo by Kevin Levrone • Jan 26, 2016 at 2:42pm UTC