Top Videos
'Aquaman's' Jason Momoa Goes Rock Climbing in Spain

Watch this DC movie star show off his strength and athleticism in this Instagram video.

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.

Return of the Champions Seminar - LA Fit Expo 2017

How did it feel to beat Lee Haney, Jay Cutler, Ronnie Coleman -- or Leukemia? The Champions answer these questions and more in Part 1 of the 2017 LA Fit Expo Seminar. CLICK HERE to watch part 2. 

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 Day 2 of the LA Fit Expo - Part 1

Interviews from Day 2 of the LA Fit Expo - Part 1

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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
Your Guide to Intra-Workout Carbohydrates

Taking carbohydrates while training can help you exercise longer, work harder, and even get better results. Here's your guide to why, when, and how you should use carbs in a workout!

3
3 Keys To Dialing In Your Macronutrient Ratios

Regardless of what method you choose, you'll see more pronounced mass gains, or more rapid fat loss, if you focus primarily on one main goal at a time. Many pro fitness athletes utilize a "building" phase lasting several weeks or months, followed by a "cutting" phase to achieve a well-developed, yet lean physique. This doesn't have to be extreme or unpleasant in order to work, as long as you stick to these typical macronutrient ranges.

4
Bodybuilding.com on Twitter

It's time to stock up and crush those 2017 goals! #BBcomDeals Save now: http://bbcom.me/2fsrQSL  pic.twitter.com/w5cJGhkSbE

5
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

6
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.*

7
PHIL HEATH 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

8
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.

9
5 Weight Loss Myths For Women

When fat loss is the goal, knowing what not to do is almost as important as knowing what to do. Here are the myths you need to be aware of, and how to beat them!

10
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.

11
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.

12
16 Nasty Exercises You've Never Tried | T Nation

The main action of the core is to resist flexion, extension, rotation, etc. So one of the best ways to train the core is to put yourself in a position where that's necessary. Farmers carries are great because they force you to fight for a neutral spine and strong upright posture. But they can be enhanced by doing them one-arm at a time. This forces you to resist laterally and pay more attention to your overall body position.

13
The 500 Rep Shoulder Workout | T Nation

Use a rope for this hybrid movement, which is part upright row, part face-pull. The entire shoulder complex is going to get hit here. Instead of standing upright, lean back a bit and use the weight stack as a counter balance. With the rope at the lowest point on the pulley, you'll then pull up to your face and chin area as you pull your hands apart.

14
http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1128/Seven_Rules_For_Increasing_the_Effectiveness_of_Yo.aspx

On the other end of the spectrum are high speed exercises such as the Olympic lifts and related explosive exercises. Training lighter loads at high speeds does not produce high increases in strength, but it is beneficial for increasing the rate of force development to get faster. The explosive lifts include options such as hang clean pulls, snatch pulls, jump squats, and power cleans, and snatches.

15
NITRO-TECH by MuscleTech at Bodybuilding.com - Best Prices on NITRO-TECH!

The Nitro-Tech really delivered for me. From a guy who hasn't used pure isolates in a while (and was creatine-naive), I saw big gains and quickly. I had increased pump and gained 2 pounds of muscle in 1.5 weeks. (My arms are bigger now than my profile picture.) I was using in combination with a low dose of Cell-Tech creatine. The flavor is great, and it doesn't have that synthetic taste that a lot of the strawberry protein powders do. It's easily the most mixable powder that I've used, and I've used a number of brands. I've mixed without problem in shaker cups and in a regular cup with a spoon. The scoop size is a little bigger than a few of the really dense brands. Also, the recommended dose is four scoops daily, so if the recommended servings are followed, a 2Lb tub will be used up in under a week. That said, the price offers high value. Whenever I finish my other tub, I'm making a permanent switch to Nitro-Tech.

16
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

17
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.

18
The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

19
Big Dead Bodybuilders | T Nation

NPC competitor from 1989 to 1992. One of the best IFBB pros from 1993 to 2000 with a total of 17 first place wins. He made 2nd place at the Mr. Olympia three times ('93, '98, '99) and two-time top 4 at the Olympia ('96 and '00). Suffered kidney failure and "officially" retired in 2000, age 35. Competed twice more, 7th place at the '02 Mr. Olympia (supposedly drug-free) and 3rd at the '03 Ironman. Received a kidney transplant in 2003.

20
Tip: Get Instant Endurance With This Pill | T Nation

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

21
Tip: Get Instant Endurance With This Pill | T Nation

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

22
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.

23
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.

24
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.

25
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.

26
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.

27
5 at-home workouts better than the gym

Adam Von Rothfelder, former professional MMA fighter, owner of CoMo in Milwaukee , and personal trainer, is bringing inspiration and some serious sweat potential to your tired at-home workouts in an effort to turn them into tried-and-true routines you come back to again and again. The following five circuits provide results whether you're looking to lose weight and drop fat, harness explosive power, build strength, hone your flexibility, or ramp up your endurance.

28
6 Weighted Abs Exercises for a Shredded Stomach

This is a great gymnastic movement that is an advanced version of traditional hanging leg raises . It utilizes the lats, core, hip flexors, biceps and smaller muscles in the back. This exercise requires the body to bow from a global extension (hanging hollow body position) to a global flexion (pike position). I don't recommend this exercise for everyone. You must master the hanging straight leg raise first. Once you get strong enough, I recommend doing low reps with NO kip action. Start by gripping a small dumbbell with your feet and perform 3 sets of 8 reps and then add weight as you progress.

29
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.

30
Caitlin K. Jeansonne 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

31
Tip: Don't Train Biceps Before Shoulders | T Nation

To add to this, tendon and joint structures aren't the same for everyone. Shorter tendon attachments means more thick muscle belly up higher towards the shoulders, which may create less space under the acromion process all on its own, let alone being inflamed from a biceps workout. It'll just make the shoulder workout to follow that much more uncomfortable.

32
Tip: Strong Legs, Happy Knees | T Nation

Keep constant tension on the quads (don't stop or lock out at the top) and make the sets last at least 30 seconds. Your knees will be happier and you'll still build some big, strong legs.

33
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

34
Sagittarius Horoscope for Tuesday, January 3, 2017

Tuesday, January 3, 2017 - You can work yourself into a state of unhappiness if you continue to look elsewhere for emotional satisfaction. You're not interested in worldly pursuits today; you just want a luxurious taste of peace and quiet. Thankfully, gentle Venus swims into the imaginative waters of Pisces and your 4th House of Security, providing you with a safe and dreamy environment at home. Ram Dass says, "The quieter you become, the more you can hear."

35
Tip: Get Instant Endurance With This Pill | T Nation

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

36 Arnold Classic Australia March 17-19th... - Official Muscular Development Magazine | Facebook

To see more from Official Muscular Development Magazine on Facebook, log in or create an account.

37
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

38
Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

39
Build Up Your Front Delts

As the name implies, the front, or anterior, head of the deltoid is found closest to the front of the body, where it attaches to the humerus (upper-arm bone) and to the common tendon that is shared by the other two deltoid heads (the middle, or lateral, deltoid and rear, or posterior, deltoid). The front deltoid head is responsible for flexing the upper arm, which raises the arm in front of the body, as in front raises. It also assists the middle deltoid head in abduction, in which the upper arm raises out to the side and up, as in lateral raises.

40
New Year, New You 2017

New Year's has a way of getting you amped up to make some serious health and fitness changes while simultaneously bog you down with the pressure to fulfill such resolutions. You're intimidated, a little confused, and probably reeling from weeks of holiday party binging.

41
5 Worst Things for Building Bigger Calves

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

42
Men's Fitness Wire 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

43
7 Best Moves for Getting Wide on the Sides

Tips : Wait until you can perform ten perfect reps with your own bodyweight before strapping on any extra. Experiment with the width of your grip and also the angle at which you pull yourself up. You will get an entirely different feel in the back when pulling to the clavicles vs. pulling to the lower pecs.

44
The triple-threat workout to attack your abs from every angle

It’s 2017, and you’re determined to finally get the rock-hard abs you’ve always said you wanted. You’ve committed to the right diet, so you’re off to a great start. But now you can’t just buy an ab roller and call it a day; and don’t think doing a few sets of crunches will get you there, either. To build a truly rippling midsection, you need to attack it three ways, with front-to-back, side-to-side, and rotational moves like the blistering battery of targeted exercises on these pages.

45
2017 FIT EXPO LA - DENNIS NEWMAN

Shawn Ray Interviews Dennis Newman on Saturday at the 2017 Fit Expo in Downtown Los Angeles.

46
The 7 worst things you can do if you're trying to lose weight

No one's denying shakes and smoothies are helpful in curbing hunger when you can't sit down to an actual meal. Liquid meal replacements are nutritious (if you have the right ingredients), but they’re not something you should be eating in place of breakfast, lunch, and dinner on the regular. Wright adds, "Relying on them to help you control your calories is an unsustainable way to manage your calorie intake, and rarely leads to lasting weight loss." Essentially, if you're drinking shakes because you're trying to keep your portions in check or hate cooking on your own, you're not going to develop healthy life-long habits that'll last. You're also lacking the fiber and certain nutrients from whole fruits and vegetables that are diminished in the making of shakes.

47
5 Must-Read Rules Of Successful Meal Prep

Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 5 simple rules of successful meal prep!

48
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

49
Dave Tate Rapid Fire Q&A | Part 2 - elitefts.com

Dave Tate Rapid Fire Q&A | Part 2 - elitefts.com

50
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.

51 7 Best Barbell Moves for Building a Big Back
52 6 ways to upgrade your workspace to be more productive at the office
53 The 6 Worst Exercises for Heavy Lifting
54 How to eat to get lean
55 Big Protruding Clavicles
56 Instagram photo by Shawn Ray • Jan 9, 2017 at 4:06am UTC
57 The Arm Alphabet
58 20 Tips to Shed Body Fat for Good
59 Mike Simone on Twitter
60 5 satisfying beef, pork, and lamb tenderloin recipes that'll fuel your muscles
61 Less Is More
62 80% of 1RM for 8x 2-3 Reps
63 Decline For a Full Chest
64 Beef Up Your Triceps
65 10 different ways to do a bicep curl
66 30 ways to get 30 grams of protein at every meal
67 T-ransformation 2017: Lord Humongous Pain Train log
68 The 25 Most Effective Workout Finishers for Your Abs
69 The 5 most important exercises for men over 40
70 Kai Greene Explains the Jefferson Squat
71 The 10 best workouts for weight loss
72 4 Down-There Essentials For Fit Men
73 Small Resolutions For Big Gains In 2017
74 Hidetada Yamagishi on Twitter
75 The 30 best back exercises of all time
76 The 11 best supplements for building muscle mass
77 Kai Greene Goes to Hollywood
78 Louie Simmons and Travis Mash Talk Weightlifting
79 How much protein you need after a workout
80 Men's Fitness on Twitter
81 Crush Your Hunger Pangs With One Healthy Drink!
82 Hidetada Yamagishi on Twitter
83 Men's Fitness on Twitter
84 Instagram photo by Dexter "The Blade" Jackson • Jan 10, 2017 at 12:20am UTC
85 Men's Fitness on Twitter
86 Arnold on Twitter
87 Hidetada Yamagishi on Twitter
88 Tabata Training, Fat Loss, and the Intensity Effect
89 Hidetada Yamagishi on Twitter
90 Hidetada Yamagishi on Twitter
91 Instagram photo by Dave Tate - Elitefts.com • Jan 9, 2017 at 2:45am UTC
92 Instagram photo by Mr. Olympia LLC • Jan 8, 2017 at 11:32pm UTC
93 Offseason Diet Strategies for Non-Training Days, Alkalinity Controversy - Inflammation - Digestion