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The 5 Worst Lifts for Beginners

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

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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Top News
1
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

2
What To Eat Before Your Morning Workout

Any low-fat source of protein is a great option. Examples: egg whites, chicken breast, and lean deli meat. However, you may prefer a faster-digesting protein source, such as a BCAA supplement or whey protein, to minimize any risk of stomach discomfort heading into your workout. The choice is yours, but choose a whey protein supplement in place of a BCAA supplement if you drink rather than eat this first meal.

3
Carrot Cake Protein Cookies

You've earned your cheat meal—here's how to make sure it's still packed with muscle-building protein (and a serving of veggies).

4
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.

5
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.)

6
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.

7
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."

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
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.

11
Take a Break...or Not?

How much time is OK to take off from the gym without losing muscle and strength?

12
Instagram photo by Mr. Olympia LLC • Jan 5, 2017 at 1:41am UTC

13
Dion Chavez 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

14
2017: The year of your total-body reconstruction

These are weight-lifting 101 exercises—with some unintimidating variations—that put the focus on the tempo in which you lift. You'll notice that the daily routines will have one or two exercises that call for extremely-slow repetitions to ensure your tapping deep into the muscle for maximum stimulation. This is the connection that yields long-term results.

15
How To Keep Chin-Ups From Jacking You Up

Now think of that movement in an exercise setting. How often do you press a barbell overhead with a supinated grip? You may do an overhead dumbbell press, where you start with a supinated grip at the bottom, but end with a pronated grip at the top, often referred to as an Arnold press. Or you may do a reverse-grip bench press. Honestly, if I review your training logs for the past five years (and I know that every Bodybuilding.com reader is smart enough to have a training log), I'm sure I'll see a variety of overhead presses using various implements and grip widths, but the grip orientation will always be either pronated or neutral.

16
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.

17
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.

18
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:

19
Bodybuilding.com on Twitter

Time to make fitness a priority this year! Register now for 2017 #250KChallenge ! #Bodybuildingcom Register here: http://bbcom.me/2ikhIfh  pic.twitter.com/ysjYlzR6CB

20
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.

21
Ditch Your Diet. Stay Ripped. | T Nation

It's easy to decide on specific calories and macros to shoot for as you end your diet, but hunger can end up getting the best of you. One spoonful of ice cream may turn into the whole pint. If this scenario plays out habitually, you'll experience rapid fat gain, a softer physique, digestive issues, poor energy, and decreased motivation.

22
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.

23
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.

24
6 Simple Rules For Recapturing Your Pre-Pregnancy Belly!

There will be days you don't feel like doing anything but sleeping, and that's understandable. But if retrieving your pre-pregnancy belly is a top goal of yours, you need to muster the energy and willpower to move, at least a little. Not only will moving more help you return to your pre-pregnancy body, but it will also help you feel more energized throughout the day.

25
5 Critical Tips for a Better Workout

Finally, I know that every time I go into the gym, I am determining by how I feel and how I move in the warm-up what I am going to have to adjust in the workout for that day. If the workout calls for heavy deadlifts, but during the warm-up, my hips feel really tight and I can't get into a good starting position or the movement doesn't feel good on that day, I need to make a game time decision to pick another exercise that will train the same muscle groups or the same movement pattern, and I'm able to use better technique. This type of instinctive training is really the key to you training smarter. If you can keep these critical tips in mind every time you train, you'll be able to train smarter and pain-free for years to come.

26
The 8 Worst Things to Do After a Workout

In a perfect world all of us would be able to grab about an hour’s nap right after training to help our muscles and nervous system recover, but for most this is just not possible. I recommend that at the very least you avoid physically strenuous activity after working out. You should take at least a little time to just sit, relax and comfortably consume your post-workout meal. Weight training will only be effective if the body gets adequate rest to allow for the rebuilding process to take place.

27
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.

28
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.

29
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.

30
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.

31
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!

32
Tip: The Minimalist Approach | T Nation

If you're not happy with your progress in the gym and your motivation is lagging, don't add more to your workout plan. Instead, simplify. Take a look at how you've been training the last couple of months. There's a chance you've been overdoing it, either by having done way too much work or way too much shitty work.

33
7 Tips for Burning Fat and Building Muscle

This is something that was driven home by Alwyn Cosgrove’s Periodization Design Bible . In it, Alwyn teaches how to design a sound program on the foundation that movements and movement patterns should be balanced. The volume for a push movement has to be balanced with the volume of the pull movements. This will ensure that muscle groups and joints (kinetic chain linkage) are antagonistically strong and the body creates appropriate tension when presented with the opportunity to overcome a weight.

34
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.

35
The new year total-body reconstruction plan

This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (hey, it’ll even work for your girlfriend.) The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

36
Push Your Weight Training To the Max for Greater Gains

Maximum Overload Training, better known as Max-OT, was developed by Paul Delia, and it rose to prominence when its two greatest proponents, Skip LaCour and Jeff Willet, won the NPC/IFBB Team Universe in 2002 and 2003, respectively. The two words most associated with Max-OT are heavy and brief. Working sets for everything but abs consist of only four to six reps. This boosts intensity, since it’s easier to focus on every rep when you do fewer of them. Select a weight with which you’ll hit failure at no more than six reps, and choose mostly exercises that allow you to hoist the heaviest weights. For example, barbell curls are better than concentration curls, because you can move more iron, thus better overloading the biceps.

37
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.*

38
How to eat to get lean

“As you get leaner your brain will do two things to avoid starvation: It will make you hungrier since it thinks you are losing potentially beneficial fat and wants to restore it, and it will slow down your metabolism to try to slow or stop further fat loss,” St. Pierre explains. These systems were beneficial for the hundreds of thousands of years that we needed fat to stay alive, but not so much in today’s world. If you follow the rest of our plan, hopefully you won’t have to come face-to-face with the ravenous monster too often. But when you do, just remember it’s mostly a psychological game.

39
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

40
The HIIT Squad

Of course, as with any cardio program, HIIT only works when it’s paired with the right diet and training program. After a few sweat-drenched workouts and a payoff well worth the grueling task, you’ll be asking yourself, Why the hell haven’t I been using HIIT all along? Good question. What follows is a breakdown on HIIT and cardio in general – including machines to use and to avoid – with information from FLEX Senior Science Editor Jim Stoppani, PhD, and superstar trainer/nutritionist Hany Rambod, to help you get ripped and ready.

41
Men's Fitness on Twitter

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

42
Beef Up Your Triceps

The term triceps means three heads: the medial, the lateral, and the long head. The lateral or “outer” head provides width to the arm and creates the classic “horseshoe” when the arm is extended. The most effective exercise for the outer head is triceps pushdowns using the rope. While performing rope pushdowns, to really engage the outer head, keep the elbows facing out and turn the hands out at the bottom of the movement by squeezing the triceps with your arms fully extended. As the weight comes back up, keep the elbows stationary, even if it means reducing the range of motion. Just focus on extending and squeezing.

43
Crush Your Hunger Pangs With One Healthy Drink!

Coffee: Coffee consumption has been shown to have a positive impact on appetite suppression.[1] It's thought that the combination of caffeine and chlorogenic compounds found in the coffee bean have a positive impact on appetite hormones.[2,3] Fortunately, both caffeinated and decaffeinated coffee have been shown to have a positive impact on hunger. So if you're watching your caffeine intake, you can still benefit from a decaf brew![3]

44
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.

45
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.

46
Instagram photo by Zach Even - Esh • Jan 5, 2017 at 6:53pm UTC

47
NPC News Online

NPC NEWS ONLINE The National Physique Committee is the premier amateur physique organization in the world. Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. Many of those athletes graduated to successful careers in the IFBB Professional League, a list that includes 24 Olympia and 38 Arnold Classic winners.

48
Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

49
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

50
CrossFit Games Competitor Tito Raymond's Killer Chest Workout

After 30 years of pushing his body to its limits, the cartilage in Raymond’s right hip wore away to the point where it was bone on bone. He underwent a total hip replacement last August. “I got 47 years out of it,” he says of his old hip. Still, Raymond plans to compete in the 2017 CrossFit Games.

51 4 Classic Exercises to Build Up Your Biceps
52 Bodybuilding.com on Twitter
53 6 Testosterone-Boosting Foods
54 Tip: Body-Build For Brute Athleticism | T Nation
55 6 Things You Should Know About Creatine
56 The #Ultrafit Challenge
57 8 cardio workouts for the guy who hates cardio workouts
58 Tip: The Supplement That Makes You Smarter - Biotest
59 Best Grips for Big Lats
60 Create Massive Caps
61 Increase Your Bench Press
62 5 muscle-building breakfasts
63 Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest
64 One-Dimensional Attack
65 4 Ways to Avoid Injury
66 Bodybuilding Day: High Volume Quad Crushing
67 Instagram photo by Arsenal Strength • Jan 1, 2017 at 8:54pm UTC
68 http://fighterdiet.com/
69 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1500/Top_Five_Supplements_Everyone_Should_Take.aspx
70 Bodybuilding.com on Twitter
71 Rock Solid and Ripped
72 310lb+, Dropped Weight, Leaning Out. Goal: Bodybuilding
73 The Workout to Burn Off Your Belly Fat
74 Instagram photo by Dave Tate - Elitefts.com • Dec 31, 2016 at 2:23pm UTC
75 10 at-home muscle-building workouts
76 The top 5 fantasy football busts for week 17
77 Discipline Your Dedication 12-Week Challenge
78 Why just be jacked when you can also be the hammer?
79 Instagram photo by Mr. Olympia LLC • Jan 5, 2017 at 9:01pm UTC
80 Instagram photo by Dexter "The Blade" Jackson • Jan 5, 2017 at 7:36pm UTC
81 Instagram photo by Joe DeFranco • Jan 5, 2017 at 4:26pm UTC
82 Tip: Manipulate Carbs to Get Shredded | T Nation
83 James DiNicolantonio on Twitter
84 Jarrod Glocar on Twitter
85 Hidetada Yamagishi on Twitter
86 Kai Greene on Twitter
87 Mike Titan O'Hearn on Twitter
88 MillerMotivation on Twitter
89 3 Things All Successful Diets Have in Common | T Nation
90 I Lost My Confidence
91 Tasneem Mahomedy on Twitter
92 Layne Norton, PhD on Twitter
93 Muscle Intelligence Training Logic - MI40 Foundation Program
94 Tip: The Hybrid Hammer Curl | T Nation
95 Instagram photo by Joe DeFranco • Jan 1, 2017 at 6:05pm UTC