Top Videos
Sports Apparel Company Under Armour Is Launching a Line of Workout-Tracking Gadgets Called Healthbox

First, make the best wearable. Then, make wearables disappear. And track all the data.

The Best Kept Secret in "The Hateful Eight"

Channing Tatum is the most mysterious cast member of Tarantino's latest film.

TheFitExpo Los Angeles 2016

Stop by our booth to meet the team and get lots of freebies. The Bodybuilding.com Spokesmodel Search finalists will also compete on stage for the title!

Dynamik Muscle

[View All Videos]

Top News
1
Bodybuilding.com Athlete Commercial

At Bodybuilding.com, we change lives. We empower, facilitate, and cultivate positive change. We are more than a site, more than a store, even more than information, motivation, and supplementation. Learn more about Bodybuilding.com: http://bbcom.me/1qZlWIO Bodybuilding.com: SALES & SPECIALS | http://bbcom.me/1M1kX2d FITNESS ARTICLES | http://bbcom.me/1PuUeSf #1 ONLINE SUPPLEMENT STORE | http://bbcom.me/1GncYjv FREE FITNESS PLANS | http://bbcom.me/1jQBsHz Follow Us: YOUTUBE | http://bit.ly/1RSJFa4 FACEBOOK | http://on.fb.me/1lomhpr INSTAGRAM | http://bit.ly/1LzBxab TWITTER | http://bit.ly/1RSJQlL GOOGLE+ | http://bit.ly/1NRe8qu PINTEREST | http://bit.ly/1OOZgY4 SPOTIFY | http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

2
T NATION on Twitter

Got love handles even though you're not fat? The problem is insulin resistance. The fix: https://www.t-nation.com/diet-fat-loss/how-to-eliminate-love-handles-muffin-tops … pic.twitter.com/NazGuviAIh

3
The New Year Redemption Workout Plan: Back and Biceps

Personal: There's so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in "Pumping Iron." And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

4
T NATION on Twitter

Want bigger traps? This is really going to burn, but you'll love the results: https://www.t-nation.com/training/tip-do-high-rep-plate-raises-for-traps … pic.twitter.com/OS7HlFK7DU

5
T NATION on Twitter

The "scrape the rack" press is the best shoulder exercise you're not doing. Info: https://www.t-nation.com/training/tip-do-the-strip-the-rack-press … pic.twitter.com/BDjYW9VAZU

6
How to Build a Workout Routine

Work a specific muscle, body part, or skill, and that’s what’s going to improve. Called “the principle of training specificity,” it might seem pretty basic, but it’s foundational to effective exercise training. Your goal ultimately determines the exercises that need to be part of your workout routine, explains Nick Tumminello, C.P.T., owner of Performance University in Fort Lauderdale and author of Strength Training for Fat Loss . “If the goal is to become more explosive, do explosive exercises . If the goal is to become stronger , lift heavy weights for fewer reps. If the goal is fat loss, you want to increase intensity to maximize your EPOC or ‘afterburn’ effect,” he says.

7
6 Perfect Post-Workout Meals

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

8
Mike Titan O'Hearn on Twitter

Decline hammer 4 X 12 Incline Barbell - 7 X 4 Cable Crossovers4 X 12 Incline Flies 4 X 12 Pullovers 3 X 15 pic.twitter.com/oABN2fMYvk

9
SNEAK PEEK: What's Coming in The 21-Day Shred App Update on January 5 - HUMANFITPROJECT

Last August, The 21-Day Shred came to life. It was first published via MENSFITNESS.com and was only available in PDF format. Given the success and high demand of the program from it’s late summer launch, it was decided that The Shred would evolve into something more–an app for iPhone users. (Sorry, still not available for Android, but the the PDF is still here ). As expected, The 21-Day Shred app garnered a great deal of attention. However, we did receive some feedback about the experience being a bit hard to understand for some. So, the team over at MEN’S FITNESS has listened and worked on making a much more seamless process for using the app. And from an editorial perspective, I’ve personally included another five workouts you can use AFTER you’ve finished the program.

10
Kai Greene 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

11
Andrew Coulson on Instagram: “Worth a read, spread the word tag the ladies, telling them this fact👇 . That they won't get too big using weights. . I believe the fear…”

12
Kevin Simmons on Twitter

@BioLayne you perceive me as being offended, it does not mean I am. Just as my perception of you may not be right, but I didn't mock you

13
11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

14
25 Tips for Greatness

9.   Build with basics. Afer his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines andcables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

15
8 At-Home Workouts to Lose Weight and Build Muscle

There are days when the gym is the perfect respite from a long day at work. You can get in, sweat, get out, and feel completely renewed. Then there are days when the gym is one giant irritation. There are two many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

16
King T.U.T. Shoulder Workout

In this particular shoulder workout, we put time-under-tension dumbbell presses at the end of the workout. Doing so demolishes the ego and forces you to use light weight to ensure perfect form. You’ll be sore as hell, but you’ll start growing fast.

17
Body of Work: The Complete Evolution of Arnold

Trying to choose Arnold Schwarzenegger's best look is like trying to pick his best movie one-liner. His physique has undergone so many changes over the years, each one awesome in its own way, that it becomes the proverbial apples vs. oranges debate. But many bodybuilding pundits agree that Arnold’s peak shape—onstage, anyway—came at the 1974 Mr. Olympia, a year prior to the contest filmed for the movie Pumping Iron (which casual fans usually assume was Arnold’s most impressive showing). On the 40th anniversary of that competition, we look back at how Arnold’s physique has followed his amazing career, changing for contests, movies, and the demands of a life as public as any ever lived.

18
Deadlift More Weight Now

This got me thinking. In theory, the same technique could be used with the deadlift. When your glutes lockout a deadlift, like the vertical jump, they are opposed by the hip flexors. You can weaken the opposition the same way.

19
No, you are not ‘running late’, you are rude and selfish

At the risk of causing a riot and being run out of town let me confess that I’ve been described as “Marching to the beat of my own drum”…..and as such am ALWAYS …….no ALMOST ALWAYS LATE….!!!!….I am a medical doctor by profession, a specialist who is self employed…..I cannot remember when last I was on time…..oh yes…last week I arrived 25 minutes early for an interview, which meant that I had to wake up about 3 hours earlier than usual. The respondents to this site appear to represent a heavily biased sample (cohort)……..where are all the late offenders…..have they simply been intimidated by all you punctual folk …who have nothing better to do with your time,,,,than to be on time…..Possibly there is a genetic and or familial factor,environmental factor or simply learned behaviour …….my father was always late….so perhaps i inherited my behaviour from him….,.always have to blame somebody …or something…..I also have ADHD and OCD……so perhaps it’s multifactorial….

20
5 Moves for Leaner Abs and A Stronger Core

Lay on your back with a kettlebell in your right hand. Raise the kettlebell up, positioning it above your shoulder, and bend your right leg keeping foot on ground. Push the kettlebell into the air with your right arm, lifting chest and upper back off ground while shifting your body to let your left elbow and forearm rest on the ground. Raise left side of body up by pushing up with left hand and right leg. Swing left leg behind body and rest left foot and knee on the ground. Raise up off left hand using core to support and stabilize. Now, stand up straight by pushing down with right leg bringing left leg forward. Finally, slowly reverse all moves until you are laying back on the ground again.

21
An AB-solute Must!

Now I’m not about to recommend that you do 500 reps of Roman-chair situps daily, but I will tell you that in order to get a trim, nicely developed abdominal region, you’re going to have to put in some effort. I’m talking about training your abs at least three times per week and aiming for no fewer than 100 reps per workout. It might not seem like much compared to Frank’s grueling routine, but the truth is, it’s still a good workload. If you think of those 100 reps in terms of another bodypart, say chest, that would be like doing 10 sets of 10 reps.

22
8 Ways to be an Alpha Male by Tomorrow

These expert-endorsed lifestyle changes will rev up your testosterone levels, turn your body into a fat-torching machine, and boost your libido at the same time.

23
Bodybuilding Essentials

Most of us could name a few must-haves when it comes to living the good life—a roof over your head, friends and family, maybe a cup of joe in the morning? And your body’s “essentials” are equally vital: water, oxygen, vitamins and minerals, and of course (especially if you’re a bodybuilder) good food. 
In nutrition-speak, the essential nutrients are those the body absolutely must obtain from a well-balanced diet because it can’t manufacture them itself. Although it may feel like it when dieting, carbohydrates are, technically speaking, not essential. Physiologically though, carbohydrates can certainly help with getting the job done in the weight room, but many of you reading this know it’s entirely possible to maintain or even gain strength on a low-carb diet if you cycle or time your carb intake appropriately.

24
Top 8 Energy Enhancing Foods

In this fast-paced world, we too often choose convenience over health when it comes to selecting a mid-day pick-me-up. Quick and easy energy enhancers – in the form of refined sugar-laden coffees and energy drinks – may jumpstart your day, but this boost is often accompanied by a crash. Luckily, some simple additions to your diet can act as natural energy boosters and help you fight fatigue – no Starbucks necessary. Indulge in some wholesome foods that will feed your body with key nutrients shown to improve energy and alertness.

25
Is Cardio Slowing Your Growth?

In the past few months, there have been some interesting studies showing that the acute anabolic signaling pathway may be blunted when aerobics and resistance exercise are combined. Previous research has observed only modest hypertrophy gains when endurance training is combined with resistance exercise. Therefore, scientists have suggested there may be an “interference effect” when cardio is performed at the same time as resistance exercise. Before you throw your treadmill out, it should be clear that these studies were done after one training session. Before we go any further let’s recap the original study. Researchers took trained men and assigned them to either one of two conditions: One experimental trial consisted of a bout of resistance exercise followed by a bout of endurance exercise (cycling) while in the other trial subjects performed the reverse exercise order (endurance then resistance exercise). Muscle biopsies were taken before, 15 minutes after exercise, and three hours after exercise. The results came out as “doom and gloom”—no matter how you look at it. Cardio before resistance exercise suppressed IGF-1 Ea (a gene splice of IGF-1) mRNA and also induced small declines in mechano growth factor (-27%).

26
John Cena's Top Moments of 2015

John Cena is unstoppable. He tears it up in the gym, supports multiple charities, breaks WWE records, and is taking Hollywood by storm. Clearly, our first cover star of 2016 had one hell of a year. Here are some of the superstar's most memorable moments.

27
M&F Iron Maiden: Silvia Ribeiro is a Triple Threat

Brazilian triathlete and fitness model Silvia Ribeiro has it all. Her sexy curves and fierce athleticism have earned her international success, first as a volleyball player for the Brazilian national team, and now as a triathlete who has competed in two 70.3 Half Ironman races this year. She’s hot, unstoppable, and not afraid to push the limits to reach the top of her game. Here’s what else you need to know about her.

28
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

29
A Clean Start

We only ask that you try it for one month, resisting the urge to add to it or tweak it in any way. Instead, embrace it as a chance to get back in touch with the simple and efficient nature of weight training in its purest form: using basic barbell, dumbbell and bodyweight exercises, striving for 10 reps per set as you pyramid up the weight each set in search of your upper strength limits.

30
The Beginner's Guide to Six-Pack Abs

And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose. But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or down motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.) To make sure you stay safe, put one hand underneath the small of your back, crunch your head and shoulders up just a handful of inches, hold for about 10 seconds, and release back down, advises Stuart M. McGill, Ph.D. , director of the spine biomechanics laboratory at the University of Waterloo.

31
Salmon Burgers

You love burgers. I love burgers. But sometimes it’s enjoyable to step outside the traditional meat patty and create something that is just as flavorful and enjoyable, but can easily fit into anyone’s diet plan. Enter the salmon burger. High in protein and healthy fats, and when combined with the right flavors, still incredibly delicious. If you like sushi, you’ll enjoy this spin on the traditional salmon burger recipe.

32
5 Ways to Get Your Cardio Without Running

I hate running – I’ll just run tomorrow – you’ll lose your gains! You’ve either said it to yourself, or said it to someone else, cardio to the average gym goer is the devil. What many don’t realize is that by skipping out on cardio you’re actually robbing athletic ability and slowing progress. Aerobic exercise, when done properly, can lead to as much muscle growth as you’d expect with strength training – so stop avoiding it like the plague. Cardio doesn’t have to be monotonous, boring, and downright dreadful work in the area your gym guru told you never to venture. Here are five ways to get your cardio without running.

33
T NATION on Twitter

Don't do this diet/training plan if you're not dead-serious about getting lean: https://goo.gl/yNGvZj  Free book. pic.twitter.com/iXCC0BSbIR

34
Ask Men's Fitness

But sticking to some specific amount based on generalities isn’t what you should be focusing on, says Josh Axe, C.N.S., a nutritionist and consultant to the U.S. Olympic swim team. “I typically recommend that people take their body weight, cut that in half, and drink that equivalent number in ounces every day,” Axe says. This means that if you’re 180 pounds, you should drink at least 90 ounces of water on a daily basis. However, everyone is different. Other factors that impact how much water you should drink include body size, activity level, climate, diet, and other beverage intake, and medical condition.

35
4-Week Fat Loss Lies

You want abs in 4 weeks? Let's be honest, it's probably not going to happen. Here's how to see around fat loss lies and realistically transform your body.

36
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

37
A New Approach To Fat Loss Nutrition

What if you could eat the foods you love and still lose weight? The new approach to fat loss nutrition breaks all the rules and delivers results.

38
The Winter Bulk Up: Back and Biceps (Day 2)

The Winter Bulk Up: Back and Biceps (Day 2)

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
Arnold's Influence on After-School All-Stars

The opportunity that changed everything came to Arnold 25 years ago. He was appointed to the President’s Council for Sports and Fitness where he toured schools across the US promoting fitness to kids. This lit a fire in Arnold and he made a choice to use his incredible resources to benefit at-risk youth. In 1993 he teamed up with Inner City Games, an organization bringing sports to inner city kids, and went on to grow the foundation into the largest after-school programs in the nation, After-School All-Stars.

41
12 Powerful Products to Bring Your Skin Back to Life

Hard partying over the holidays takes its toll, but these rejuvenating serums will make you look a lot better than you feel. Think of them as travel-size spa treatments.

42
NEVER BLOW YOUR DIET AGAIN

While it may be tempting to say traditional dieting—restricting your caloric intake for a prolonged period of time—doesn't work because people "just don't stick with it," it's not that simple. Many people live in a caloric deficit—even a severe one—for months on end and don't lose fat. Just as our bodies adapt to a repeated stimulus in the weight room, we also adapt to the repeated stimulus in the kitchen—that is, dieting or bulking. 2 Think about it: Performing 10 reps on the bench press at 200 pounds for 20 weeks isn't optimal, so why would dieting on the same amount of calories for 20 weeks be?

43
Michael Strahan's Conditioning Workout

Find out how the former football player stays in shape for his busy, busy life.

44
Shawn Ray on Instagram: “Join us at the LA Fit Expo at the Los Angeles Convention Center Sunday, Jan 24th for a Superstar Seminar: Jay Cutler, Lou Ferrigno, Phil…”

45
Matt Bomer: All In!

The star of "American Horror Story: Hotel" isn't just some "preposterously handsome" sex symbol. He's also Hollywood's ultimate "method exerciser," equipped with an unrivaled combination of talent, training, and a deep understanding of his own body.

46
Spicy Slow Cooker Chili

Red pepper flakes, chili powder and fire-roasted tomatoes heat up this chili and rev up your metabolism!

47
Pauline Nordin on Instagram: “#Repost @alexis_faye_flex ・・・ As my first 12 week challenge with Fighter Diet comes to a close, I was generously gifted with the…”

48
Flex Lewis™ on Instagram: “A photo taken by my great friend @ryanloco hours before my defense of my @mr.olympiallc title in Las Vegas. In this image I am fast…”

49
Hex Bar vs. Barbell Deadlifts

If your gym has a hex bar, stop using it just for shrugs and consider doing some deadlifts with it. It can allow you to go heavier than standard deadlifts (which place more overload on the leg muscles), leading to greater muscle growth in the long run. Even if you compete in the deadlift, using the hex bar occasionally can help you go heavier to get stronger in the lower-body muscles. And if you had to give up deadlifts due to lower-back issues, the hex bar may be your key to doing them again. – FLEX

50
Aubrey Fitzhenry 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 6 Ways to Sneak Cardio Into Your Workouts
52 Marisa Inda on Instagram: “Grind Sports Nutrition has arrived! Scientifically sound supplement formulas designed by PhDs to fuel the hardest training athletes. Build…”
53 Dog Adoption Checklist - Petfinder
54 Connor on Twitter
55 Cellucor C4 Neuro at Bodybuilding.com
56 Max Mindset: Invest in Your Fitness Future
57 Pauline Nordin on Instagram: “On my happy playlist . #nowplaying #music for #goodmood ! #motivation #positive”
58 Add an Inch to Your Arms Fast With These 3 Training Tips
59 Psychology on Twitter
60 Psychology on Twitter
61 Nick Schroeder on Twitter
62 4 Steps To Your New #BestSelf
63 CutAndJackedShop.com - The Motivational Gym Shop
64 Mike Titan O'Hearn on Twitter
65 Bring Up Your Stubborn Calves
66 FastFoodie on Twitter
67 Pauline Nordin on Instagram: “That's right. I just use the attempts as amusement 👍”
68 Kevin Hart's Workout: No Laughing Matter!
69 How to Make Your Fitness Resolutions Last All Year Long—and Beyond
70 O'Hearn Natural Supplements on Instagram: “Left 232lbs on the right 255lbs photo on the right is 25 years after the photo on the left live your dream and Believe in your self 100%…”
71 Tood Abrams on Instagram: “We can't get enough of this little guy... Dressed up during the Holidays, chilling with dad at church, to catching some 💤 during the…”
72 Muscle & Fitness on Twitter
73 Billy Brooks on Twitter
74 Dwayne Johnson to Produce Car-Focused Cop Show 'Boost Unit' for Fox
75 Meet Kelly Rohrbach, the "Baywatch" Movie's New Pamela Anderson
76 Louis Velazquez on Twitter
77 10 Metabolism-Boosting Tips
78 David Allen on Twitter
79 Adam Bornstein on Instagram: “My travel partner. I'm excited. He's so stoic.”
80 5 Must-Read Rules Of Successful Meal Prep
81 ScottTousignant on Twitter
82 Tim Reynolds on Twitter
83 Ronda Rousey to Host Saturday Night Live
84 Ashley Hurney on Twitter
85 David Allen on Twitter
86 Fit Fix: Live From New York! Ronda Rousey Is Set to Host "SNL"
87 op1919 on Twitter
88 Mike Jones on Twitter
89 T NATION on Twitter
90 No Equipment Home Workouts: Fat Loss Edition
91 Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)
92 Cam Bertoncello on Twitter