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$250,000 Transformation Challenge - Presented By Optimum Nutrition

Become a leaner, stronger you in just 12 weeks!

The 5 Worst Lifts for Beginners

Just getting started with the iron? You'll want to avoid these lifts early on.

3 Ways WE Can Change The WORLD Through STRENGTH • Zach Even-Esh

Kid parks his car in front of the house to deliver pizza. It's a test. All of it. I watch to see if he'll take the sidewalk or cut across the front lawn. He cuts across the front lawn. I think to myself..... "That kid never struggled under a heavy squat...." It's not his fault. …

The High-Flying Push-Up You'll Be Dying To Learn

Soar past your excuses and take your push-ups in a whole new direction: spinning around in a 180! This will take time and a plan. Here's your plan.

2017 Bodybuilding Predictions - Shawn Ray Unleashed Ep 14

In episode 14 of Shawn Ray Unleashed, Shawn makes predictions about the bodybuilding world in 2017. Who will have a break out year, who will continue winning, who will be finished after its conclusion & more.

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1
3 Chip-Away Workouts For Muscle, Conditioning, And Grit

However, most people won't do my style of chip-away workout in 4 sets like that; they'll do something else in between. I prefer to leave exercise order up to the lifter, which is another big difference between this model and the Filthy 50-style chipper. I just give you a list. You choose how to attack it. If you like the "program as written" approach, we can do that. If you want to do all the rows first, fine. If you want spread them throughout, superset them with something else, or save them for the end, that's your choice.

2
How To Keep Your Muscle While Leaning Out

You're also able to push far heavier loads when using multijoint movements. Doing so triggers the release of anabolic hormones that can have a tremendous effect of muscle gain and fat burning. That doesn't mean you should avoid single-joint movements. And for all practical purposes, that's almost impossible to do with shoulder, biceps, and triceps workouts. But keep the focus on multijoint moves.

3
Tip: Does Your Sweat Turn Women On? | T Nation

But then there's this. Men's sweat smells different when they're aroused, and women can unconsciously tell the difference according to another study from The Journal of Neuroscience. The study involved collecting the armpit sweat of men as they watched either erotic movies or non-erotic movies, then having women sniff the sweat while their brains were monitored with MRI. (Science is fun.)

4
Tip: Two Vegetables That Grow Muscle | T Nation

Glucoraphanin is a chemical found in broccoli, cauliflower, and, in particular, the young sprouts (microgreens) of these two vegetables of the Brassica family. When humans eat and digest these vegetables, the glucoraphanin is converted to a substance named sulforaphane, which has long been known to have anti-cancer and anti-microbial properties.

5
The Single Biggest Diet Mistake | T Nation

First, we have to look at what most fat-loss diets have in common. Diets make you stop (or greatly reduce) eating what we'll call "obvious crap" – the junk food, the treats, etc. You know, the stuff that everyone knows isn't doing them any good, and the stuff they only seem to stop stuffing down their gullets when they're "on a diet."

6
The Best Workout for YOUR Body | T Nation

Keep a detailed training log. Record sets, reps, poundage, body weight, waist size, and the like. Also keep track of how you feel before and after the workout, how visible your abs are, how tight your shirt feels, joint pain, sleep quality, and anything it takes to determine how well the program is working.

7
Tip: To Lose Fat, Stop Being a Pantywaist | T Nation

This may hurt your feelings, but it'll also solve your fat loss problem. Step away from your safe space and check it out.

8
UFC 207 Live Blog: Ronda Rousey vs. Amanda Nunes updates and fight results

Rousey would love to earn back the bantamweight title she lost against Holm, which has changed hands from Miesha Tate to Nunes since that stunning result back at UFC 184. This will be the first title defense for Nunes and she’ll have to do it against one of the best in the sport.

9
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

10
Tip: Shuttle Calories to Muscle, Not Fat | T Nation

Insulin sensitivity largely determines how lean you are and how muscular you are. It improves the way your body partitions energy so that food calories are preferentially shuttled to muscle instead of fat. If insulin sensitivity is poor, you might look and feel squishy, or you might be reasonably lean everywhere except for a layer of overflowing fat around your waist that reminds everyone of the miniature volcano you once made for a school science project.

11
70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

12
Metabolic Drive® Award Winning Gourmet Protein - Biotest

Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition:

13
Tip: Do Cardio Separate From Lifting | T Nation

You'll build more muscle. Here are a few ways to do it, and some ideas to try if that's just not possible for you.

14
The 5 best testosterone-boosting supplements

Light a fire under your gym routine (and your sex life) with these 5 supps that are proven to amp up your testosterone.

15
Anthony D'Astice 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

16
Tip: Stop Sabotaging Yourself on Weekends | T Nation

Veggies fill you up, and you can eat a ton without blowing your diet. You'll never need to check into a fat loss clinic because of your broccoli habit. If you're attending a get-together, bring a vegetable tray that everyone hates and eat it all by yourself. After that, go to the protein sources. This at least gives you a fighting chance at not ingesting 10,000 calories at the neighbor's barbeque.

17
Tip: 4 Reasons to Keep a Food Log | T Nation

Sometimes subtle shifts are all that's necessary to start the fat loss process, or to keep it progressing. Some people will jump to extremes when it's not necessary. Maybe all you need is to cut your carbs down by 10% to spark some fat loss. By tracking, testing, and assessing, you can do that instead of cutting your calories in half and carbs to zero, then suffering all of the negative metabolic and hormonal consequences of those extremes.

18
5 Ways to Boost Triceps Growth

If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You'll know when you have this technique down as you won't even have to wrap your fingers around the bar. You'll also realize how much more weight you can do on pressdowns. And greater overload equals—you've got it—more triceps growth.

19
The 30 best arms exercises of all time

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor, then press the bar back up. On your last set, use half the weight and perform as many reps as possible.

20
Bodybuilding.com on Twitter

Get the story behind HIIT and if you should incorporate this in your workouts! #Bodybuildingcom http://bbcom.me/2cbLwNm  pic.twitter.com/pNwuxlMWSl

21
Best Powerlifting Program Ever?

OP, if you mean "program" in the sense of a discrete training cycle or anything, obviously the question doesn't make sense. If instead you mean general training system of philosophy, the question isn't as bad. I like systems that emphasize the lifts without a ton of assistance, and that involve some degree of year-round exposure to heavy weights. Powerlifting is a simple sport and the ability to strain with good technique is the most important quality by a very very wide margin. So I think training that skill should be present all the time.

22
Training Style: Volume Training

Learn how to crank up your workout and turn up your muscle-building gains

23
5 ways you're wasting your workouts

A couple hours of missed sleep, unexpected bad news, or even a traffic jam on the way to the gym may make it more difficult to get in the zone for a workout, but if they make you bail on your training, you need to question how serious you are about your goals. Some of the best workouts happen on days when you least expect them, so get in the habit of at least showing up at the gym and going through your warm up. You may not feel up to grinding through your whole workout, but you can still get enough work done to make it worthwhile, and you’ll keep the habit of exercising regularly—no matter what.

24
Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

25
Training Mistakes Part 2

For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

26
Best Protein by BPI Sports at Bodybuilding.com - Best Prices on Best Protein!

Protein provides your body and muscles with fuel for lean muscle building and post exercise recovery. Proper protein intake is vital for any muscle building or weight loss program. BEST PROTEIN™ is the best combination of quality and overall value on a cost per serving basis. BEST PROTEIN is the perfect blend of high quality, 100% whey proteins without any fillers or maltodextrin — a food additive. It’s just 24 grams per scoop of high quality whey protein designed to support strength and lean muscle mass. Not to mention, it tastes amazing!

27
The top 5 fantasy football busts for week 17

It's been a tough season already for Dalton and the Bengals and in Week 17 he’s not expected to have A.J. Green and Tyler Eifert in the lineup. With Giovani Bernard already out and Jeremy Hill slowing down at the end of the season, the pressure is going to be on Dalton even more for this game against the Ravens. Dalton had 268 yards and a touchdown against a stingy Texans defense last week and now he’ll face off against one of the best in the league in the Ravens. Stay away from Dalton this week.

28
Tip: How to Lunge for Big Quads & Glutes | T Nation

The forward lean ensures the hips are pushed back posteriorly and actively engaged throughout the exercise. A good lunge involves solid hip hinge mechanics. An upright torso places greater stress on the knees and low back while minimizing stress to the glutes and upper thighs ­– not what you want.

29
Sagittarius Horoscope for Tuesday, December 20, 2016

Tuesday, December 20, 2016 - There are so many details to manage this time of year that it's tempting to just surrender control and let someone else deal with all the facts and figures. The last thing you want to do is crunch numbers now, but you feel the tense pull between what you know must be done, and where your heart is calling you to go. Fortunately, the Moon's shift from analytical Virgo to affable Libra makes it easier to see things from a more peaceful perspective. Honest hearts produce honest actions.

30 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1500/Top_Five_Supplements_Everyone_Should_Take.aspx

Aim to get 1 to 3 grams of EPA and DHA daily. Quality is very important when it comes to fish oil because reports show that many fish oil brands are contaminated, rancid, or don’t meet label claims. To test for rancidity, take a capsule and chew it up when you first open the bottle. Safe fish oil should have a mild taste, but rancid fish oil will taste acidic.

31
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

32
Instagram photo by Dave Tate - Elitefts.com • Dec 31, 2016 at 2:23pm UTC

33
4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

34
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

35
7 Things Successful Lifters Do | T Nation

Keep in mind that human similarities greatly outweigh the differences between individuals. In other words, think twice before you conclude that you're a special snowflake who needs some sort of exotic approach in order to succeed. You probably don't, and even if you do, that's not the most logical starting point anyway.

36
6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

37
7 Best Triceps Exercises You're Not Doing

Here's where it departs from a normal push-up: You're going to continue the elbow extension of the elevated hand until your arm is fully extended, which brings your lower hand completely off the floor. "That dramatically increases the workload on the triceps of the working arm, not only because it's stabilizing your shoulder, but also because it's maintaining your body position," explains Tumminello. "There's even a bit of core work involved as you maintain your body alignment."

38
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

39
The #Ultrafit Challenge

This workout challenge will be your go-to program from now until the end of the year. Built around four phases, this program will get you in the best shape of your life and push you to be the most fit version of yourself.

40
8 cardio workouts for the guy who hates cardio workouts

Torch fat, build muscle, and boost endurance with these brutal cardio routines that don't suck.

41
Instagram photo by Shawn Ray • Jan 4, 2017 at 11:50pm UTC

42
Tip: The Supplement That Makes You Smarter - Biotest

The cool part about NALT is that it appears to do all this when the user is under stress. That could be college stress, work stress, relationship stress, stress caused by intense exercise, and even stressors like cold and heat. And when stress is abated other things affected by it improve, like libido.

43
Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

44
Create Massive Caps

FORM AND FUNCTION: As the name implies, the middle head of the deltoid is found smack in the middle of the deltoid muscle, where it attaches to the common tendon that is shared by the anterior and posterior heads and attaches to the humerus (upper arm bone). It performs the movement known as abduction, where the upper arms raise out to the sides, such as during lateral raises.

45
Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

46
10 of the best 3-move dumbbell workouts for muscle

"You can mix and match all of the workouts below to create nearly endless weekly programming," Perkins says. Aim to complete any three routines on non-consecutive days per week. "For example, you could do workout 2, 7, and 8 if you want to focus on legs and chest," she explains. "All of these mini-workouts are designed to work together as long as you allow for one day of non-strength training in between each."

47
Kai Greene Explains the Jefferson Squat

To do it, take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind it. Keep your glutes tensed while you squat down 
in the bucket (below parallel). Use smaller plates on the bar, no more than 25s, so you can get down deep enough. The key is to force your knees out—when you do that, it activates your glutes so you keep them under continuous contraction throughout the set. The better I became at doing Jeffersons, the more proficient I got at squatting. I learned how to activate my qlutes, hams, and quads better. Doing Jeffersons then the adduction machine one after the other has been crucial to my glute and hip-flexor development. Jefferson squats—that’s one of my secrets I’m giving away for free.

48
Stuck in the Middle

Bodybuilding isn’t just about building muscle. A good physique is balanced—every body part is developed proportionately, and nothing important is missing. Yet many advanced competitors (even some in the pro ranks) display huge backs and wide lats but have very little middle-back definition. Because the back consists of several muscles, different areas of the back need to be trained using a variety of exercises and techniques. Virtually all back exercises involve some kind of rowing or pulldown movement (pullups fall into the latter category), but various muscles in the back respond differently to changes in grip width, range of motion, and weight. GRIP WIDTH AND RANGE OF MOTION Grip width is closely related to range of motion. When you use a narrow grip for rows and pulldowns, your potential range of motion increases. To focus on the muscles of the middle back (namely, the rhomboids and the middle traps), use a grip that allows for the widest range of motion possible, especially when doing rows. Bodybuilders often perform heavy rowing exercises to develop their lats. While this practice is effective at building wide, thick lats, going too heavy limits your ability to train the middle-back muscles.

49
5 muscle-building breakfasts

Kumai recommends starting your day with a bowl of Greek-style yogurt topped with a serving of fresh berries. Though it may feel indulgent, it’s fueling your body with protein, calcium, and iron. And while building muscle requires plenty of protein, it’s also important to balance out your meals with carbohydrates for long-lasting energy—which is why the berries make a great addition. Plus, they'll also provide an antioxidant boost.

50
Tip: Need to Lose Fat? Do This First | T Nation

This period of going without your favorite snack is a great time to get creative and find alternatives that hit the spot. Do they have to be textbook nutritious? No. You don't have to snack on raw broccoli to lose fat. But they do need to be better than what you were eating. Don't swap your bag of Fritos for Doritos. Try something else that has the main flavor quality you're after.

51 Blast Your Shoulders
52 Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest
53 One-Dimensional Attack
54 4 Ways to Avoid Injury
55 Bodybuilding Day: High Volume Quad Crushing
56 10 ways to look better instantly
57 7 Best Barbell Moves for Building a Big Back
58 Plazma™ Brutal Workout Formula for Enhanced Growth & Recovery - Biotest
59 Instagram photo by Arsenal Strength • Jan 1, 2017 at 8:54pm UTC
60 Rob's Road to Hercules: Contest Prep
61 http://fighterdiet.com/
62 The Ultimate Protein-Food Meal Plan for Bodybuilders
63 Bodybuilding.com on Twitter
64 2017: The year of your total-body reconstruction
65 6 Ways to Get Lean in a Hurry
66 25 Ways to Get Stronger Now
67 310lb+, Dropped Weight, Leaning Out. Goal: Bodybuilding
68 How to Build Muscle and Strength Without Lifting Weights
69 The Workout to Burn Off Your Belly Fat
70 CrossFit Games Competitor Tito Raymond's Killer Chest Workout
71 30 Surefire Ways to Lose Your Gut for Good
72 6 Moves for Sick Lats
73 10 at-home muscle-building workouts
74 11 healthy recipes that use alcohol
75 Dave Tate Rapid Fire Q&A | Part 1 - elitefts.com
76 Discipline Your Dedication 12-Week Challenge
77 Bodybuilding.com on Twitter
78 Universal Nutrition Animal Fury at Bodybuilding.com - Best Prices on Animal Fury!
79 Weekly Twitter Giveaway Terms And Conditions
80 4 Rookie Biceps Mistakes You're Still Making
81 Hidetada Yamagishi on Twitter
82 Kai Greene on Twitter
83 humanfitproject on Twitter
84 MillerMotivation on Twitter
85 3 Things All Successful Diets Have in Common | T Nation
86 I Lost My Confidence
87 Tasneem Mahomedy on Twitter
88 Layne Norton, PhD on Twitter
89 Samuel Perreault on Twitter
90 Muscle Intelligence Training Logic - MI40 Foundation Program
91 Tip: The Hybrid Hammer Curl | T Nation
92 Instagram photo by Joe DeFranco • Jan 1, 2017 at 6:05pm UTC