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Shawn Ray Previews the 2017 LA Fit Expo

Muscular Development's Shawn Ray talks about all the events happening at this weekend's LA Fit Expo & who you can expect to hear from on MD soon.

Interviews from the LA Fit Expo 2017 - Part 1

Muscular Development's Shawn Ray catches up with pro bodybuilders Rich Gaspari, Hidetada Yamagishi, Jon Delarosa, Will Harris & Shaun Clarida at the 2017 LA Fit Expo.

Rich Piana's Message from the LA Fit Expo 2017

Muscular Development's Shawn Ray talks with 5% Nutrition founder Rich Piana at the 2017 LA Fit Expo. In this video he tells why his company appeals to so many, what he has planned for 2017 & more.

Interviews from the LA Fit Expo 2017 - Part 2

Muscular Development's Shawn Ray catches up with strongmen, promoters & CCO's alike at the 2017 LA Fit Expo. Watch to see what's going on with Brian Shaw, Bruce Cardenas, Tamer El-Guindy, Chris Minnes & Lou Ferrigno Jr.

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Top News
1
Layne Norton, PhD 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
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

3
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.

4
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.

5
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.

6
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

7
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.*

8
Tip: The Forgotten Way to Build Legs | T Nation

Or maybe it's more simple than that. Maybe it's because high-rep quad work burns more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain.

9
Tip: Get Instant Endurance With This Pill | T Nation

Run, swim, or lift longer with just one or two capsules of this plant compound.

10
The Missing Movement | T Nation

I know, it's not necessarily a "missing" exercise, but it is if you consider all the variations you're NOT doing but could be doing. Between high bar, low bar, yoke bar, goblet, box squats, and front squats – the options are endless. Add tempo manipulation, depth, and rep options and you can literally build your whole lower body with just this movement. I had an athlete who broke her arm. All she could do was squat for two months. Despite this, she didn't lose an ounce of muscle from her upper body.

11
Tip: Build Muscle and Lose Fat at the Same Time | T Nation

The science tells us that the more fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.

12
Tip: The Ultimate Leg Press Workout | T Nation

Now begin your strip set. Do as many as you can with the weight on the platform. Lock the platform, drag your ass up, and quickly remove one 45-pound plate from each side. Do it within 10 seconds or so. Get back into the machine and rep out again.

13
Tip: The Not-So-Pretty Truth About Gym Motivation | T Nation

And when it comes to success in the gym? Well, maybe all those people with great bodies and impressive PRs are driven by negatives as well. That guy who hates the fact that he's short may have decided that he'll just be wider and stronger than every nutsack ever who teased him about his height.

14
Tip: When To Change Everything | T Nation

Building explosive power through martial arts training can benefit your lifting and will probably increase your enthusiasm about training in general. It can add new meaning to movements and muscles. This doesn't mean you need to step into the ring or cage and be hit in the head. There's nothing saying you need to compete to reap the benefits.

15
Tip: A New Way to Build Rear Delts | T Nation

This exercise makes it impossible to cheat, and it'll hit your glutes and hams too. Take a look.

16
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.

17
The 8 Worst Things a Beginner Can Do in the Gym

The first time I lifted a weight occurred because I wanted to be as big as The Incredible Hulk. I was a very skinny kid and I was tired of being picked on and made fun of when my shirt was off. I was hoping that if I ate enough food, got enough sleep, and hoisted enough weights I could quickly go from my pathetic 125 lb. to a monstrous 275 in no time at all. Of course, I was very wrong. This kind of impatience is typical of beginners, but unfortunately can lead many to quit before any meaningful development is achieved. If you decide to go into the gym because you want to transform your physique, make sure you understand that for most of us the process is a marathon and not a sprint. Do the work – be patient – have faith, and one day you will look in the mirror and smile as wide as your giant delts and lats!

18
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.

19
The No-Frills Shoulder Workout

In this program, you’ll use moderate to heavy upright rows with a rope attachment at a cable station, which hold plenty of the same benefits but with a smoother, more natural range of motion. Then, after those more traditional sets, you’ll do high-volume, HIIT-inspired shoulder work using light dumbbells and battling ropes. The result is a complete, sweat-soaked routine that heavily taxes each of the three deltoid heads while also helping you get diced.

20
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.

21
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.

22
The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

23
Instagram photo by Mr. Olympia LLC • Jan 8, 2017 at 11:32pm UTC

24
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

25
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.

26
Tip: Body-Build For Brute Athleticism | T Nation

The muscle-bound myth is dead, or at least it should be. Here's why even athletes need some meathead hypertrophy training.

27
Best Supplements to Enhance Muscle Pump

The study suggests that taking L-arginine alone before exercise has little effect on vasodilatation and its impact on nitric oxide. 3 Another compound to be cautious about is Arginine alpha-ketoglutarate (AAKG), which is a salt of the amino acid arginine and alpha-ketoglutaric acid. At present, there is no research published in peer-reviewed journals to support the assertion that an increase in nitric oxide levels promotes greater muscle protein synthesis or improves muscle strength. There is also no evidence that the arginine alpha-ketoglutarate in “nitric oxide” supplements has any effect on nitric oxide levels in muscles.

28
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

29
6 ways to upgrade your workspace to be more productive at the office

Stashing those papers is only half the battle—go beyond filing with a scanner to turn folios into digital files. Organization guru Kingston recommends the Fujitsu ScanSnap iX500 (around $400, fujitsu.com ), which creates searchable Mac- and PC-compatible PDFs at a scanning speed of up to 25 double-sided pages a minute. “It’s really hard to stop any paper landing on your desk, but a scanner of this quality means it can be processed and gone in minutes,” she says. If you don’t want (or can’t) go paperless, embrace it: Whited recommends trashing your trash can so that whenever you need to junk something, you’ll have to get up and walk a few paces to the main recycling bin. It’ll improve your blood flow and alertness, even during that midafternoon slump.

30
The 6 Worst Exercises for Heavy Lifting

At some point, if you want to build a no-nonsense physique you are going to have to lift some heavy pig iron.As discussed in a previous article, this can be done safely, but only with certain exercises. It all comes down to movement selection—performing the wrong moves can be unsafe and a good way to get acquainted with a local orthopedic surgeon.

31
Teen's Road to Physique Competition

Ok so I know it has been quite a while and this is probably long overdue, but I have honestly just been keeping my head down and training. I have been running a 4-day per week daily undulating per-iodized split, with reverse pyramid training for my 6 priority movements. I run the cycle in 4 week waves, varying their rep scheme every week and taking the 4th week off from the gym and just partaking in other forms of exercise. The workouts rotate in an a/b fashion with a being squat bench and rows and b being dead lift, overhead press and pull ups. The weeks alternate the days based on a high rep/low rep day. Week 1 high rep day is 15 reps and low rep day is 8 reps. Week 2 is 12 and 5 reps respectively and week 3 is 8 reps and 3 reps respectively, and the cycle resets. A sample day would be say 230x15 on squats, then drop the weight to say 205, hit a set one rep short of failure and then drop again to say 185 and repeat. This RPT carries over to all the other lifts in a similar fashion. On high rep days I rest 60-90 seconds between sets and on low rep days I rest 3 minutes. So far I have gotten my squat to 330x3, bench to 190x3 and dead-lift to 415x1.

32
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.

33
Big Protruding Clavicles

My clavicles are extremely big and protruding as **** which really hate, they even protrude at the shoulders, no injury. Is there any exercises you recommend specifically for my case? And what are my weakpoints? I also think I have drooping shoulders which makes it all worse. Some dude said a strong lateral deltoid would pull the clavicle down but I don't know. I have been working out for a while and Im currently weighing about 188lbs.

34
The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

35
20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

36
5 satisfying beef, pork, and lamb tenderloin recipes that'll fuel your muscles

Cooking for yourself, a date, or a party? Sink your teeth into these simple, satisfying tenderloin meals. Juicy, lean, and loaded with protein, the following 5 recipes—provided by Lindsay Brown—have 40g of protein or more to help you satisfy hunger and fuel muscles.

37
Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

38
80% of 1RM for 8x 2-3 Reps

It will take you twice as long to hit the wall, but you will end up roughly at the same place. For that method to have a chance of working well, IMHO you need to give the chance to your body to adapt to the load. And that requires about 5-8 workouts with the same weight. So if you do that 5 days a week (but that means that you will have to reduce the volume for exercises for the pressing muscles) and keeping the same weight for the 5 sessions, then increasing it, it might work to give you much better results. It might be even better to do 4 weekly sessions per week and sticking with the same weight for 2 weeks (8 sessions), or 3 weekly sessions for 3 weeks.

39
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.

40
Decline For a Full Chest

It takes a variety of angles to develop a well-balanced chest. In addition to doing flat-bench presses and flyes, you also need to do these exercises on an incline bench, as well as a decline bench. To really build up the lower pecs, there is no better exercise than the decline bench press. However, unless you do it regularly, it can be awkward. A better option is the Smith machine decline bench press, which makes the exercise easier to perform so that you can better focus on t he lower pecs. Position a decline bench in the middle of a Smith machine; set it at an angle of 30–40 degrees. Lie on the bench and unrack the bar. Slowly lower the bar to your lower chest and press it back up until your arms are fully extended, but your elbows aren’t locked out.

41
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.

42
10 different ways to do a bicep curl

Band-resisted exercises help you explode past sticking points. During the bicep curl, for example, you engage the biceps more toward the top half of the movement than the bottom-half. By using a band, you can better match the strength curve of the movement because the resistance will be easiest at the bottom (when the muscle is fully stretched) and get harder as you rise. Grab the end of an exercise band with each hand holding the middle of the band under your feet. Perform your bicep curls.

43
30 ways to get 30 grams of protein at every meal

“Each ounce of animal protein provides about 7g of protein. For a visual cue, 3 ounces is about the size of your palm so aim for a little more than that—again, a deck of cards or an iphone 6 (or 7 if you’ve upgraded) is the size of 4 oz. Choose lean animal proteins such as egg whites, all fish, skinless chicken, cold cuts, lean cuts of beef like sirloin and flank, and lean cuts of lamb like chop or roast,” says Zuckerbrot. Understanding portion sizes will make it much easier to whip up a quick, healthy, and balanced meal.

44
Jay Cutler's Boulder Shoulders

When you want something fresh, something unique, something guaranteed to pack on slabs of unadulterated muscle to your frame, call on Jay Cutler. His plan is for you to replace your current delt routine with this one for only four weeks. For most trainers, that’s four workouts, but if you’re a twice-a-week kind of guy, that would mean eight sessions. It’s intense, explosive and should be used as a boost out of any plateau you may be experiencing in your current routine. Sticking with a high-intensity routine like this without switching off for a period of equal time could lead to overall fatigue, if not injury.

45
T-ransformation 2017: Lord Humongous Pain Train log

Awesome workout today. I met some new guys at the gym today who are way stronger than me so I finally have some training partners besides my lovable Internet cohorts. They were doing heavy squats and I couldn't resist. So my training went:

46
The 25 Most Effective Workout Finishers for Your Abs

The following 25 workout finishers do all of the above. And if you really want to put your abs into overdrive, work in more "single-arm pressing, pulling, hinging, and squatting exercises after your main lifts to tax your core and even out discrepancies in your movement patterns," Holder recommends. Ready to get after it? Pick any of these finishers to top off your workouts; rotate through a few of 'em and you'll see the results.

47
Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

48
12 Laws of Fat-Burning

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

49
5 Easy Steps to Drop Body Fat

Everybody always says, ‘a calorie is a calorie, but that may not be entirely true. Protein has a thermal effect because the body burns calories just to digest protein unlike fat, which gets stored real quickly if you take in too much.” Try crafting a plan in which you'’re getting roughly 55% of your total calories from carbohydrates, 40% from protein and 5% from fat. When choosing carbs, avoid those that rate high on the glycemic index and in turn raise your blood-sugar levels. When your insulin levels spike, you essentially can't burn fat because your body is in a state of storage. Stay away from quick-acting carbs unless you're getting them immediately after you work out.

50
The 5 most important exercises for men over 40

“There are a few key positions that you need to incorporate that allow your body to always be ready for the movement you need it to do,” says Starrett. (That means training to be able to carry your groceries or kids, jumping into a pickup game, or being able hoist your suitcase into the overhead bin.) The five key movements to getting you there are: box squat, front squat, deadlift, standing press, and bench press.

51 8 cardio workouts for the guy who hates cardio workouts
52 Zack Carpinello on Twitter
53 5 at-home workouts better than the gym
54 4 Easy Metabolic Boosters
55 6 Simple Rules For Recapturing Your Pre-Pregnancy Belly!
56 6 Tips for a Better Deadlift
57 Tip: Shorten Your Cold by 42% With This Mineral | T Nation
58 The 10 best workouts for weight loss
59 Best Powerlifting Program Ever?
60 Online Coaching
61 Hidetada Yamagishi on Twitter
62 CrossFit Games Competitor Tito Raymond's Killer Chest Workout
63 Muscle & Fitness on Twitter
64 3 Exercises for a Strong Lower Back
65 6 Weighted Abs Exercises for a Shredded Stomach
66 Tip: To Lose Fat, Stop Being a Pantywaist | T Nation
67 The 10 Best Moves to Lose Your Love Handles
68 Kai Greene Goes to Hollywood
69 Louie Simmons and Travis Mash Talk Weightlifting
70 New Year, New You 2017
71 SciVation Xtend at Bodybuilding.com: Best Prices for Xtend
72 Weekly Twitter Giveaway Terms And Conditions
73 Men's Fitness on Twitter
74 Bodybuilding.com on Twitter
75 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1128/Seven_Rules_For_Increasing_the_Effectiveness_of_Yo.aspx
76 Hidetada Yamagishi on Twitter
77 Hidetada Yamagishi on Twitter
78 Instagram photo by Dave Tate - Elitefts.com • Jan 9, 2017 at 2:45am UTC
79 Bodybuilding.com on Twitter
80 Offseason Diet Strategies for Non-Training Days, Alkalinity Controversy - Inflammation - Digestion
81 Phil Heath Talks About His Latest Win
82 How to Lose Weight: Why Sleep Can Make you Fat
83 Instagram photo by Dexter "The Blade" Jackson • Jan 8, 2017 at 6:09pm UTC
84 GAT Agmatine at Bodybuilding.com - Best Prices on Agmatine!
85 VIRUS on Twitter
86 3 Exercises That Kill Your Knees | T Nation
87 Be Original | Ultimate Warrior @ Underground Strength Conference
88 Ditch Your Diet. Stay Ripped. | T Nation
89 Amanda Bucci on Twitter
90 Kai Greene on Twitter
91 Men's Fitness on Twitter
92 MUSCLE INSIDER on Twitter