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Take Your Strength To The Next Level

A little variety might be just the thing you need to jack up your strength. All you need is one heavy kettlebell and your body.

15 Transformations That Prove You Can Change Your Life

Each year, we publish hundreds of awe-inspiring transformations. Here are 15 of the year's best. Read their stories, share in their success, and get inspired to become your own transformation hero!

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1
The 8 Worst Things to Do After a Workout

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

2
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.

3
T NATION on Twitter

Get rid of love handles with these diet, training, and supplement tips: https://www.t-nation.com/diet-fat-loss/how-to-eliminate-love-handles-muffin-tops … pic.twitter.com/M2fjF7qwRS

4
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

5
T NATION on Twitter

Do 100 reps of this exercise and force your traps to grow. Here's how: https://www.t-nation.com/training/tip-do-high-rep-plate-raises-for-traps … pic.twitter.com/QmhbJyu2cj

6
T NATION on Twitter

For strong AND healthy shoulders, do the strip-the-rack press. Here's how: https://www.t-nation.com/training/tip-do-the-strip-the-rack-press … pic.twitter.com/LkQpFb11Qy

7
The Four-Move Workout for Your Lower Abs

If we were to do a poll and ask men what the hardest body part to train is, we're confident most would say their lower abs. No one wants a pooch, and though there are tips and tricks for removing the stubborn excess bodyfat, you need a workout that'll complement those efforts. This is that workout. Below are four moves that should do the trick of polishing off your six-pack. Take 30 seconds of rest between exercises and repeat for 2 to 3 sets.

8
The New Year Redemption Workout Plan: Cardio and Abs

DAY THREE is where we take a little break from the weights to allow for some muscular recovery—but it's an active break. The focus will be to get in some relatively decent cardio and hit a little bit of abs in between.

9
T NATION on Twitter

How to use VooDoo flossing and other techniques to fix your knees and elbows: https://www.t-nation.com/training/tendonitis-cure … pic.twitter.com/q41SA6CzEf

10
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.

11
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.

12
T NATION on Twitter

Do you get stuck at the bottom in your bench press PR attempts? This will help: https://www.t-nation.com/training/tip-do-spoto-presses-to-boost-your-bench-press … pic.twitter.com/uGRCdBKq1w

13
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

14
Cellucor C4 Neuro at Bodybuilding.com

Warnings: THIS PRODUCT IS ONLY INTENDED TO BE CONSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant, nursing, or are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors. Before using this product, consult a licensed, qualified, health care professional, including but not limited to, if: you are taking antidepressants such as a MAOI (Monoamine Oxidase Inhibitor) or SSRI, blood thinners, nonsteroidal anti-inflammatory drugs, pseudoephedrine, or you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you suspect you have or have been treated for, diagnosed with or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, glaucoma, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, or difficulty urinating due to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, or other dietary supplements and medications.

15
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

16
@therock on Instagram: “EXCLUSIVE: Our @SevenBucksProd is proud to partner with @HBO Documentary Films & @44_Blue to bring you "ROCK AND A HARD PLACE". A look at…”

17
Zach Even-Esh Talks Business

This Wednesday on the Doc and Jock Podcast we talk with Underground Strength Coach Zach Even – Esh.  Zach Even – Esh is The Founder of The Underground Strength Gym (Edison & Manasquan), Creator of The Underground Strength Coach Certification & Author of the Best Seller,  The Encyclopedia of Underground Strength & Conditioning.   Zach is also The Strength & Conditioning Coach for The Lehigh University Wrestling Team, holds a BA in Health & Physical Education from Kean University, an MA in Health Education from Montclair State University.

18
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

19
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

20
Billy 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

21
Billy Brooks on Twitter

@Shawn__Graham @YeaiMightPre @BioLayne exactly the bare fuckin min meaning more of a mark up in profit

22
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.

23
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

24
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…”

25
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

26
Sagittarius Horoscope for Wednesday, January 6, 2016

Wednesday, January 6, 2016 - You may wrongly believe that you're unstoppable now, unless you know exactly when to call it quits. You're playing at the top of your game now, but you might not have the common sense to hold back now. You could provoke unneeded resistance from others who feel you are attacking them. Even if you are on a roll, you're probably not as important as you would like to believe. Success is more easily attained today by practicing humility.

27
Vince McMahon's Back to Business Workout

“On the bent-over row he can do 315 for 10 reps,” says Mike Monteforte, McMahon’s trainer and workout partner. “He has unbelievable strength in his back.” After completing a body part, the two
 will then do a CrossFit-inspired workout consisting of battling rope slams, sled drags, sledgehammer swings (with a hammer named Big Jack, an allusion to the AC/DC song), and sprints. After that—yes, there’s more!—he does a circuit of ab exercises. The whole training session takes 90 minutes.

28
6 Unconventional Arm Exercises to Crush Plateaus

If you claim that you lift, you had better look like you do. The size and development of your arms will be the first body part people look at when they evaluate your physique. It's just the way it is. Having a nice set of pipes will remind yourself and others that you have put in some serious gym time. But with that time, your arm training can become stale and mundane, causing strength and muscle growth to come to a halt. At this time, you need to find new ways to challenge your arms strength and get them to grow. The basics biceps and triceps exercises will work but only for so long. Triceps pushdowns, skull crushers, barbell curls and hammer curls need to take a back sea for 6-weeks while you bust through plateaus with this arm workout.

29
White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.

30
The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

31
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

32
5 Ripped Animals Who Will Put You to Shame

These buff beasts will have you asking yourself, "Do you even lift?"

33
Train Like The Rock: Dwayne Johnson's Shoulder Routine

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

34
5-Week Program for Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during training. The principal is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance. In simplest terms: to get bigger and stronger, you must lift more weight and add more volume -- making your muscles work harder than what they're used to. Without this concept, there will be no improvement.

35
Roelly Winklaar's Six Favorite Shoulder Exercises

“Believe it or not, this is one of the exercises I see people doing incorrectly in almost any gym I visit,” Winklaar says. “I see guys circling their shoulders at the top, which is an injury waiting to happen.” Some people include these on back day, but Winklaar doesn’t think he can hit them as hard once he’s completed a heavy back workout that includes a killer set of deadlifts, so he adds them to his shoulder day. “There’s no better way to directly hit the traps than with shrugs,” he says. He alternates between barbell and dumbbell shrugs, noting that each has its benefits.

36
12-Step Carb Loading Program

When depleting carbs for five days, you should train with higher reps — 12-18 per set — and perform 50% more sets than normal. For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.

37
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.

38
Moves and Tips to Build Stomach Bricks

In some of my early competitions, judges would tell me that my abs looked great when flexed, but when standing relaxed they were hardly visible. I heard that message loud and clear and knew it was time to step up my abdominal training and to start building some “bricks” in my midsection. The following have been the key reasons behind my “abdominal metamorphosis.”

39
The College Muscle Gym Workout

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).

40
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.

41
Eight Facts About Carbohydrates

When you eat carbs, your body responds by releasing the hormone insulin. Insulin helps energize your training by pushing glucose, the basic energy unit found in carbs, into your muscle. Insulin also helps push protein into muscles, leading to growth. The downside of eating too many fast-digesting carbs and triggering insulin release is that it facilitates the conversion of any excess carbs to fat. The solution is to choose natural (slow-digesting) carbs and to consume them in amounts and at times that support your bodybuilding goals. Gram for gram, they release less insulin than fast-digesting carbs, helping you control your bodyfat levels.

42
The 6-Week Fat Blast Workout Routine

Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

43
Two Exercises for Complete Hamstrings

Better overall hamstring development is important for both symmetry of the thighs and protection against injury. In addition to quad developers like the squat and leg press, you should also be doing hamstring-specific movements such as stiff-leg deadlifts and leg curls.

44
Bigger Triceps, Healthy Elbows

Triceps extensions done with palms facing each other provide a smoother range of motion, although you wont be able to use as much weight at first. It also means you’ll probably have to switch to dumbbells, unless your gym has a football bar or other barbell that offers neutral grip handles. Another option is to use an Olympic weight plate, gripping its edge.

45
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.

46
Go Nuts (The Smart Way)

For strength gains, your main change to the Med diet should be in how much protein you eat. Typically, the emphasis is on having three or more weekly servings of fish/seafood and limiting red meat and replacing it with poultry so that about 15% of your calories come from protein. Various nutritionists recommend getting about 20% of your diet from protein to help build muscle. 

47
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.

48
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.

49
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.

50
7 Weight-Loss Methods Nutritionists Would Never Use

There are innumerable diet fads marketed to the masses as a quick fix, lifestyle overhaul, or a combination of both. But if you're serious about your health and fitness, you can't include yourself among the masses. "Athletes must understand—any diet that suggests eliminating certain foods (dairy, legumes, fruit, etc.) or food groups (carbohydrates or fat) in an effort to improve overall health for weight loss or body composition changes may increase the risk for low energy, slow recovery, fatigue, immune system depression, injury, mental focus, low motivation and hormonal disturbances,” says  Marni Sumbal , R.D., a sport dietician who works with endurance athletes.

51 No, you are not ‘running late’, you are rude and selfish
52 Protein Almond Snack Balls
53 An AB-solute Must!
54 Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types
55 8 Ways to be an Alpha Male by Tomorrow
56 Bodybuilding Essentials
57 50 of the Healthiest Recipes Known to Man
58 BPI Sports Best BCAA at Bodybuilding.com
59 Auburn Football Training 2014
60 Broaden Your Chest
61 102 Ways to Burn Fat Fast
62 GI Podcast With Kai Greene: Is Bodybuilding Healthy? | Generation Iron
63 Bilateral vs. Unilateral Training
64 Why Your Workout Sucks—and How to Fix It
65 Here's the First Look at Disney's New Princess Movie, Moana
66 8 Worst Things a Beginner Can Do in the Gym
67 Fast-Tracked Pecs
68 Bodybuilding.com on Twitter
69 25 Real Women on the Sexiest Body Part in a Man
70 Cheat Meal Strategies for Weight Loss and Muscle Gains
71 Fit Fix: We're Pretty Sure Ronda Rousey Is Starring on the Cover of SI's 2016 Swimsuit Issue
72 Biotest on Twitter
73 Top 8 Energy Enhancing Foods
74 Is Cardio Slowing Your Growth?
75 The 21-Day Shred: Muscle Run Conditioning Challenge, Day 17
76 15 Ways to Gain Lean Mass
77 Southern Circuit
78 John Cena's Top Moments of 2015
79 Dave Tate on Instagram: “Elitefts Gym Pic of the Day #become #stronger #elitefts #passiontrumpseverything #SFW”
80 5 Ways to Avoid Winter Weight Gain
81 M&F Iron Maiden: Silvia Ribeiro is a Triple Threat
82 Guide to the Dip Exercise
83 The Future of Weight Loss: Personalized Programs Tailored to Your Genetics
84 Francis Woodcock on Instagram: “Some @paulinenordin inspired lunch ! #Tuna #BrocoliSlaw and #Mustard .... #FighterDiet #cleaneating”
85 Zach Even - Esh on Instagram: “These 2 just made me feel 20 X better ! If you're not getting better, you're getting worse!! #Relentless #Excellence…”
86 Help, My Low Back Is Smoked From Jumping | Feat. Kelly Starrett | Ep. 214 | MobilityWOD
87 Phil Heath on Instagram: “Chillin in Dubai having some steak on a very very very long layover before I fly to Mumbai, India to meet everyone at the @bodypowerexpo.…”
88 Mike Titan O'Hearn on Twitter
89 Music Mindset: Don't Wait For Tomorrow
90 T NATION on Twitter
91 6 Reasons Why You Had a Crappy Workout
92 How to Build Muscle If You Can't Afford a Gym Membership
93 David Owens on Twitter
94 Joery De Carne on Twitter
95 Brandon Locke on Twitter