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3 ways to add strongman training into your workout

Pump up your routine by trying the same moves—if not the same weights—as the world's strongest men.

WATCH: Table Talk with Mark Dugdale — Exercise Execution, Pre-Workout Food, and Recoverability

Mark and Dave share their combined knowledge in both powerlifting and bodybuilding, gained from multiple decades honing their respective crafts.

WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients

You know the importance of protein, carbohydrates, and fats, but are you overlooking the finer details such as fiber and what types of fats are best?

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.

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Top News
1
The Best Bodybuilding Quotes of All Time

Staying focused on your fitness regimen can be tough. There are all kinds of gym excuses and distractions  that can keep us out of the action. Maybe that's why fitness icons are so damned impressive. Sure, they have money, but they sure as hell weren't able to buy their physiques. The guys on this list worked hard, ate well, and stayed mentally sharp. Here's what they had to say along the way.

2
5 Essential Tips For A Healthy 2017

By this, I mean foods that are built by Mother Nature and chock-full of nutritional goodness—no added nitrates, sodium, or red dye #3. If you can only commit to one permanent dietary change this year, it should be to dump all processed, manmade foods and opt for wholesome options in their natural state. Trade in neon-orange-dusted Cheetos for calcium-rich string cheese. Let go of that high-sodium frozen TV dinner and instead whip up a hearty (and healthy) version of comfort food such as meatloaf  or a new take on Asian flair with a beef, broccoli, and blackberry bowl . No time? No problem. Ditch the oven and whip up wholesome versions of comfort foods—such as mac n' cheese and stuffed pepper —in the microwave.

3
Caleb Schnekloth on Twitter

Check out @MikeOHearn 12 week plan, started today to try something new and love it #titan #bodybuilding pic.twitter.com/qJemqMqyFD

4
Even At 600 Pounds, Pat Knew Change Was Possible

Walking 2 miles might not seem like a lot, but when you're over 600 pounds and relying on that walk for each and every one of your meals, it's a different story. "Drastic" might be a word that comes to mind when you think of taking that trek to and from your local Walmart for breakfast, lunch, and dinner, but for Pasquale "Pat" Brocco, it was a major step in a life-changing journey.

5
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

6
7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

7
Train Like A Titan With Mike O’Hearn

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8
Tip: Eat Potato Chips, Stay Lean. Here's How. | T Nation

The problem is how we usually eat them, usually in French fry form or out of a bag you shame-purchased at the convenience store. It's not the potato that's the problem, it's how it's prepared: fried or baked with bad fats and soaked with extra calories. Here's how to make your own shame-free chips.

9
Tip: The Best Food to Eat for Prostate Health | T Nation

Fact: Most men will get prostate cancer if they live long enough. But a certain food will greatly reduce the risk. Here's the science.

10
10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

11
Instagram photo by Lance Keys • Jan 29, 2017 at 10:57pm UTC

12
Tip: Get Your Elbows Right for Push-Ups | T Nation

On the flip side, tucking the elbows in hard to your sides isn't a great idea, either. While most do this with the intent of sparing the shoulders, what ends up happening is that this excessive tucking causes the humerus to glide forward in the glenoid fossa. In normal people talk, you start to get an "owie" in the front of your shoulder.

13
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!

14
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

15
The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

16
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.

17
Scorch Fat And Build Strength With Just One Kettlebell!

Let's say you only have access to a single kettlebell. Maybe it's the only one you can afford, or you're just getting started. Or maybe your gym has a few kettlebells, and you like the idea of grabbing one, taking it into the corner, and getting your workout done that way, rather than wandering from machine to machine for an hour. Maybe you're experienced with kettlebells, and just like the idea of using a single weight for a workout.

18
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.

19
Tip: A New Exercise for Glutes & Quads | T Nation

Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

20
Instagram photo by Shawn Ray • Jan 28, 2017 at 8:02pm UTC

21
Elex Michaelson on Twitter

. @Schwarzenegger addresses his institute @USC : CA's nonpartisan redistricting reform could be a national model to break political gridlock. pic.twitter.com/GRdd4SbRnQ

22
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.

23
BPI Sports Best BCAA Shredded at Bodybuilding.com - Best Prices on Best BCAA Shredded!

My name is James Grage and I am no stranger to adversity. After surviving a car accident that ejected me 95 feet from my demolished car, I was told by doctors that my body would never be the same again. Taking that challenge head on, I made it my mission to get back in the gym, build myself back up, and improve the quality of my life. I started with eating the right foods and taking the right nutritional supplements. With all the hard work, sweat, and tears that I was putting in, I needed to know, without a shadow of a doubt, that the supplements I was taking were working as hard as I was. That the ingredients that I was putting into my body were clean, pure and effective. Unfortunately, I always doubted that I was getting the quality that I desired.

24
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.

25
Tip: A New Exercise for Glutes & Quads | T Nation

Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

26
7 Pre-Workout Pitfalls You Must Avoid

A good plan should also be flexible enough to meet changing conditions. "Along the way, you should review your program and adjust as necessary, making sure it's a good fit for your lifestyle," says Walter. For instance, if you find you're always missing your Saturday workouts, try shifting that session to another day and making Saturday a rest day. Or if you dread a certain exercise, don't force yourself to do it. Trade it out for a similar movement that's more palatable.

27
fitplan_app 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

28
Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

29
Tip: An Easy Way to Stay Full and Lose Fat | T Nation

To try it out, simply let your blender whip up your protein shake for 15 to 20 seconds longer until you notice the volume rise. If you're using a stick-style hand blender, blend your shake with a portion of the blades above the liquid to increase aeration.

30
The 10 Most Overrated Workouts and Diets | T Nation

Setting out to prove a point that you can lose weight only eating peanut butter cups or cat food doesn't impress me, and I think it sends the wrong message. Just because you CAN do something doesn't mean you should. I can probably get your girlfriend to cheat on you with me but that wouldn't be very cool. And knowing my luck, she'd probably be a total pain in the ass and tell me she's on one of these diets and all she's eating right now is Lucky Charms.

31
Sagittarius Horoscope for Thursday, January 19, 2017

Thursday, January 19, 2017 - Reality reins you in now and you probably won't like having your wings clipped if you recently took an issue too far. Although you can't fly freely today, retreating won't help the situation either. The stress from assertive Mars' dynamic square to repressive Saturn in your sign can be irritating, especially if you're itching for a little adventure. But it's not useful to blindly ignore the signs; instead, postpone any new activities until you address the current blockages. If you are persistent without forcing the issue, the resistance will play out on its own.

32
Ron Harris Named Online Editor of Muscular Development

Muscular Development Editor-in-Chief Steve Blechman commented, “I have the utmost respect for Ron Harris. He has proven over the years why he is one of the best bodybuilding journalists of all time. I have complete confidence that Ron will make great contributions to the MD website. Ron is passionate about bodybuilding and has the unique and incredible ability to crank out tons of great content, in a very short period of time! Ron is also a true fan of hardcore bodybuilding. Being a fan means he never loses sight of those whom the MD brand is dedicated to serve. With Ron’s energy, incredible work ethic, years of experience and commitment to bodybuilding, I look forward to working with him and rest of the great MD staff to promote bodybuilding better than ever, and provide a lot more and better content than ever before! I promise!”

33
Jeremy Brooks 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
The Best Way to Mix Creatine

Your guru is correct in the long term, but recent research shows that creatine breaks down slowly in liquid. Most products maintain up to 95% of their creatine for up to eight hours after being mixed with water. Most also retain up to 80% of their creatine after one full day, and effervescent products may last even longer. To get the most from your creatine, blend it just before taking it. But, for the sake of convenience, and if you don’t mind a small amount of waste, you can mix your creatine/protein combo before you head to the gym.

35
26 sex positions that'll get her off every time

Like the Ankles Up position, this encourages deep penetration since she's lying on her back with her hips at the edge of the bed, and you're entering from under her legs (which can rest on your torso or fall over the edge of the bed). However, it can be difficult to get comfortable if the bed is too low and your groin isn't in line with hers. "More likely, you'll need to lower yourself or bend over her to penetrate fully, but it's sexy on the edge of the bed because it feels like you couldn't actually wait to get to the pillow," Brame says. Plus, she gets a direct view of the action.

36
Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

37
The 20-minute workout routine to get hard 'core' abs

Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.

38
How to train for a triathlon

To do hill repeats, warm up with an easy 15-minute run, then go to a small hill—you want a long but gradual incline. Sprint up the hill for 30 seconds then jog back down. Repeat 10 times. Then run on a flat surface for 10 minutes of recovery and do 10 more hill sprints. Cool down with an easy 15-minute run. The goal of hill repeats is to do each set at a consistent speed while covering the same distance.

39
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.

40
Andrew on Twitter

@MikeOHearn is there such term as Lean Bulking and what routines do you recommend to achieve that

41
Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

42
Men's Fitness on Twitter

Men's Fitness executive digital director Mike Simone demos a shoulder and abs workout from the FOUNDATION plan.

43
Ron Harris Named Online Editor of Muscular Development

Muscular Development Editor-in-Chief Steve Blechman commented, “I have the utmost respect for Ron Harris. He has proven over the years why he is one of the best bodybuilding journalists of all time. I have complete confidence that Ron will make great contributions to the MD website. Ron is passionate about bodybuilding and has the unique and incredible ability to crank out tons of great content, in a very short period of time! Ron is also a true fan of hardcore bodybuilding. Being a fan means he never loses sight of those whom the MD brand is dedicated to serve. With Ron’s energy, incredible work ethic, years of experience and commitment to bodybuilding, I look forward to working with him and rest of the great MD staff to promote bodybuilding better than ever, and provide a lot more and better content than ever before! I promise!”

44 Tip: The Best Chest Exercise You've Never Tried | T Nation

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.

45
Jailhouse Strong: 100 Bodyweight Squat Challenge

Here is the Jailhouse Strong challenge to you. Do this complete sequence three times, rest two minutes between sets. Complete each set in four minutes and you are physically fit. Do it in three minutes and the warden will call you sir.

46
The better abs workout program

We’ve come up with three different workouts: one that trains you to avoid bending your spine forward and back; one that makes you avoid lateral bending; and one that has you fight twisting in any direction. Tack on one at a time to the end of the workouts you already do, and repeat whichever one you find the most challenging more often. We don’t expect you to stop sitting, but you owe it to yourself to stay healthy—and get a six-pack.

47
Ab Training: 6 Reasons Your Abs Aren't Showing

Have you been spending hours in the gym working on your abs without seeing results? You may be making one of these errors! Here are 6 reasons your abs aren't showing.

48
The 13 most basic rules of clean bulking

“You can't gain muscle or weight if you continue to be in a caloric deficit,” says Trink. You need to take in more calories on a daily or at least weekly basis." (Most guys, especially those new to the weight room, mess this part up.) A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16. (For example: 200 pounds x 16 = 3,200 calories.) If you don’t see any gains after two weeks, try increasing your calories by 200 until you hit the sweet spot.

49
13 top songs to get you going at the gym

The heavy-metal lover made the long walk to the Octagon as "The Immortal" rained down from the speakers of the American Airlines Arena in Dallas, Texas. Jamey Jasta, the lead singer of Hatebreed, wrote the song -- with a little help from Brown -- after the two met at a concert.

50
10 metabolic moves to supercharge weight loss

This high-intensity metabolic circuit, created by  Jungin Jung MS, ATC, CSCS from SoHo Strength Lab, is exactly that. To make this routine crazy-effective, Jung capitalized on two old-school pieces of equipment: a medicine ball and resistance bands. The first five metabolic exercises are done with a light- to moderate-weight medicine ball and will help you burn fat, maximize your power output, and forge a rock-solid core. The second round of metabolic exercises comprises moves done with light to moderate resistance bands, which will trigger fat loss as well as improve your athletic performance.

51 4 Classic Exercises to Build Up Your Biceps
52 Raise the Bar
53 Training Style: FST-7
54 How Many Times Per Week Should You Train?
55 Best Damn After 10+ Weeks, Follow Up?
56 The Ultimate Rear Delt Workout
57 How Charles Dixon Built One of Bodybuilding's Widest Backs
58 5 muscle-building breakfasts
59 EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers
60 The Bench Press Controversy
61 The 100-year-old move you need for shredded abs
62 20 Unwritten Gym Rules You Must Follow
63 The 8 unhealthiest drinks you could ever order
64 15 ways to lose the last 10 pounds
65 The 8 Biggest Dieting Offenses and How to Fix Them
66 Top 5 Triceps Training Mistakes
67 12 Ways to Build Muscle Faster
68 Instagram photo by Shawn Ray • Feb 1, 2017 at 1:09am UTC
69 GuinnessWorldRecords on Twitter
70 6 Bodyweight Workouts That Actually Build Muscle
71 Instagram photo by Zach Even - Esh • Feb 1, 2017 at 12:28am UTC
72 Plazma™ Brutal Workout Formula for Enhanced Growth & Recovery - Biotest
73 Cameron Josse on Twitter
74 Leg Training
75 Tip: Do the Double Barbell Press | T Nation
76 Chad Reid on Twitter
77 Instagram photo by 💣Bkbeast • Jan 30, 2017 at 12:09pm UTC
78 Combat Crunch Bars by MusclePharm at Bodybuilding.com - Best Prices on Combat Crunch Bars!
79 London Real on Twitter
80 Instagram photo by Zach Even - Esh • Jan 28, 2017 at 5:37pm UTC
81 Instagram photo by Shawn Ray • Jan 30, 2017 at 7:56am UTC
82 Instagram photo by Shawn Ray • Jan 30, 2017 at 7:47am UTC
83 The perfect Valentine's Day gift, according to how long you've been going out with her
84 The Truth About Waist Trainers | T Nation
85 Tip: The Straight-Arm Pulldown for Big Lats | T Nation
86 Louis Martin Jr. on Twitter
87 Men's Fitness on Twitter
88 UndergroundStrengthGym (@undergroundstrengthgym) • Instagram photos and videos
89 Layne Norton, PhD on Twitter
90 Taylor Syrett on Twitter
91 The Best Mobility Drill For Lifters & Athletes | T Nation
92 Tip: Eat More Protein to Lose Fat | T Nation