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2015 Fit Squad 6-Week Challenge

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Sagittarius Horoscope for Wednesday, October 28, 2015

Wednesday, October 28, 2015 - Focusing on your physical health is a smart idea today, even if you are currently feeling as invincible as a superhero with one-too-many superpowers. Fortunately, you can make little improvements to your lifestyle now that create long-lasting consequences. You could try something as simple as making a few small dietary changes or switching up your exercise routine. You don't have to disrupt your entire life; even a minor adjustment will have an enduring positive impact on your future.

6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

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.

Unilateral Action

Is one of your arms stronger than the other? I'm guessing the answer is yes. We all have strength imbalances from one side to the other. While doing bilateral exercises we can trick ourselves into thinking we are symmetrical; the stronger limb can pick up some of the slack of the weaker one. This is impossible to do with unilateral exercises, if one side is weaker, the weight will not go up. With unilateral lifts we can attack our asymmetrical weaknesses.

5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

30 Surefire Ways to Lose Your Gut for Good

6. Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

Test Boosters

For guys, testosterone’s functions can’t be overlooked if the goal is to keep your sex and gym lives healthy. The hormone plays a key role in both building lean muscle mass and maintaining a healthy reproductive system. Take a look at this compilation of proven test-boosting ingredients to see how they can help you keep your test levels in top shape.

8 Best Anabolic Exercises

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

6 Ways To Kick-Start Metabolism

Anyone who treats exercise seriously wants to own a fast metabolism. Of course, anyone who treats exercise seriously also wants to own effortless six-pack abs and a 500-pound squat. However, there's a saying about wishing in one hand and unloading excrement in the other and seeing which gets filled quicker. In other words, if your genetics didn’t bestow upon you the world's fastest resting metabolic rate, you're going to need to put your wheels in motion and start paying attention to the details in order to give your metabolism a boost .

The Top 30 Muscle-Building Foods

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

The 10 Best Foods for Brain Health

We enlisted the help of physician, author of the Eat Right for Life book series, and private wellness coach Ann Kulze , M.D. to identify the absolute best eats for your mind. These fruits, vegetables, fish, nuts, and spices (and more) will protect your brain, fight fatigue and fogginess, ward off aging , and boost your mood and alertness. Eat up.

Muscle Food: 10 Nutrition Rules to Build Muscle

There'’s no need to abandon all your favorite foods to get in shape;– just follow these 10 simple nutrition and supplement guidelines to build muscle faster.

10 Workouts That Work Better Than "Cardio"

The key to making an interval workout is including movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. Include at least a day of rest in between workouts as these intervals are intense, and you'll see results a treadmill could never replicate. To get you started, try these 10 alternatives to traditional  cardio .

14 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 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, 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.

7 Ways to Grow

THE PRESCRIPTION   Eat at least 30% of your total daily calories from fat — 10% saturated fat, 10% monounsaturated fat and 10% polyunsaturated fat — with the majority being omega-3 fats. Eat fruits and veggies for their polyphenols and fiber, but don’t skimp on fat, because it is essential for making steroid hormones — and testosterone is one of the key anabolic steroid hormones. Saturated fat is particularly important, so don’t skimp on beef, either. In fact, a study from Penn State (University Park) found that weight-trained males eating low amounts of saturated fat had significantly lower levels of testosterone than those eating higher amounts of saturated fat.

The Complete Arnold: Delts

Probably my most noteworthy technique was the exercise named after me, the Arnold Press. You begin with dumbbells in the finish position of a biceps curl (palms facing you, dumbbells at shoulder height with elbows fully fexed) and press the weights up from there while twisting them so that your palms face forward at the top and you finish in a standard overhead press position. The low starting point offers a much longer range of motion and, in my opinion, greater muscle building benefits and better development of the front deltoids. I also used a lot of other novel techniques when training delts. When I performed dumbbell lateral raises, I rotated my palms back so that my pinkie fngers were higher than my thumbs the whole way up, almost as if I were pouring out water from a pitcher. This really seemed to isolate the middle delts. Another thing I did with laterals that you don’t often see today: I always raised my arms past parallel to the foor.

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Sidelined With A Hernia

Due to the nature of bodybuilding, lifting heavy weights with compound movements such as squats, deadlifts and bent-over barbell rows are part of a comprehensive program, but those same exercises put you at risk. Although weaknesses in the abdominal wall may predispose you to hernias, you can minimize your risk by maintaining strong abdominal muscles and ensuring you progress your weightlifting efforts in a logical fashion (that is, increasing your weights slowly over time). If you’ve taken some time off from performing heavy lifting, be sure you progress slowly back to your heavier weights to allow your body to build tolerance to the heavier loads. Unfortunately, once you develop a hernia it’ll likely get worse over time with continual heavy lifting. The only way to correct a hernia is through surgery. This is usually a successful feat when you have a knowledgeable surgeon who understands your needs as a weight lifter.

Navy SEAL Lifestyle - Inspiration w/ Movie Combat Scenes [HD]

A compilation of David Rutherford's missions on the way to success. Soundtracks: 19 Lone Survivor - Lone Survivor 02 Waking Up - Lone Survivor Movies (in order): Act of Valor (recruitment video) (Black Hawk Down) Zero Dark Thirty Seal Team Six Lone Survivor Speaker: (What is Froglogic - 2:58 min) (Self Confidence - 4:23 min) (Team Life - 4:56 min) "A man can only be beaten in two ways: if he gives up or he dies." "You absolutely have to have self confidence in order to succeed. So, what we have to do initially every single day, we have to develop that self confidence, we have to forge that self confidence, we have to make sure that that self confidence is inpenetrable to all the outside influences in our life. The comfort zones, the fear that comes and creeps in our minds, that inhibits us from achieving. You've gotta have a positive attitude. Every single day you wake up you have a choice: you can either be negative or positive.

Hyper-Growth Challenge

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the iSatori 8-Week Hyper-Growth program will help you achieve more than you ever imagined.

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Shawn Rhoden is Armed and Dangerous

“Every year, you’ve got to go back to the blueprint, see what changes you can make. It’s like a car—there’s all kinds of ways to trick it out, get it back into shape, beef it up a bit," Rhoden says. Rhoden is a fan of what he hears people calling “old-school bodybuilding.” To him, it’s all bodybuilding. “Today the focus is so much on being big—anyone can be bigger,” Rhoden says. “Bodybuilding is an art, and you can lose the art of it trying to be a muscle monster—the beauty of it can be lost.” The underlying message is that while he agrees that gaining muscle is necessary, the ideals of definition and symmetry should not be tossed aside.

Pasta Is Great for You—and These 3 Dishes Prove It

The reason? It’s not rocket science, but biology: The body digests whole grains—grains that still have their endosperm, germ, and bran—more slowly than those that have been stripped (aka “refined”); that means blood-sugar levels don’t jump wildly, so there’s less chance of storing fat and developing diabetes. Whole grains also have more protein, fiber, vitamins, and minerals than refined grains, as well as fewer calories, three times the fiber, and 25% more protein. “Grain pastas are perfect superfoods —they’re packed with phytonutrients and have been shown to prevent heart disease, cancers, and diabetes in many studies,” says Campanile, who’s so behind the whole-grain movement that in 2013 he opened Pazzi Pasta, a Brooklyn eatery specializing in “ancient” grains—wheats like emmer, spelt, and red fife—as well as rye, quinoa, and millet.

Apple Bacon Roasted Brussels Sprouts Recipe

On the nutrition side, Brussels sprouts are loaded with fiber, are a great source of the B vitamins, and contain glucosinolates, which show promise in fighting cancer. Need another reason? One word for you: bacon. We use turkey bacon in this version, but the original stuff works just as well.

The 15-Minute Leg Workout for Monster Quads

Once you hit start on your timer, begin your set of front squats using a full range of motion. After the last squat, immediately grab the straps or handles connected to the sled and lean backward. Staying on your toes, pull the sled backwards for about 30 yards. Then turn around and bring it back to the start position. This is one round. See how many rounds you can complete of these two moves in 15 minutes.

The 30 Best Back Exercises of All Time

Whether you're trying to build that "deep V" look or injury-proof your body, these 30 exercises will help you gain muscle and build strength.

25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

You're soaking wet, you're tired, you're hungry, but the blood's still pumping and you know you've got a bit left in the tank. You also know it's that last bit of effort that will push you to the next level. It's what seperates a six-pack with a SIX-PACK. These 25 finishers are brutal additions to your already intense workouts. And if your workouts aren't intense, they are now.

8 Amazing Fat-Burning Intervals

By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to regularly work short, intense bouts of exercise into your workout regimen.

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3 Reasons You're Not Ripped

One of the great training misconceptions is that lifting weights gets you bigger and cardio gets you leaner, period. As a result, the guy (or gal) who’s primary goal is to get more “defined” often makes cardio the centerpiece of his program, while lifting takes a backseat. And by “centerpiece”, we’re talking 45-60 minutes on the treadmill followed by 15-20 minutes of pumping iron. What you end up with is some weight loss perhaps (provided a clean diet is followed), but a body that’s no leaner than before.

The Truth About Nutrient Timing

Your study was a pretty big deal, but probably needs more attention in the mainstream. To catch people up to speed, can you tell me: What was the established “truth” that we thought we knew about protein timing? In other words, why did we think timing was important and what benefit did we believe was accomplished by eating within the “anabolic window.”

Lee Haney's Principles for Building an Incredible Back

Each of these muscle groups must be worked from different directions. For traps, you need to shrug your shoulders and trapezius upward. For lats, you need to pull downward for width and pull backward for thickness. And for lower back/spinal erectors, you must extend yourself upright from a bent-over position. Since the back is exceptionally strong and vast, a workout that trains all of its components comprehensively would be too much to ask in one day, in my opinion — thus, I trained the different muscle groups of my back on separate days.

6 Sex-Boosting Foods

Experts weigh in on what to eat to boost stamina in bed.

How to Get "Sex Lines"—in just 6 Moves

We asked Don Saladino, CPT and owner of Drive 495  in New York City, to share his favorite moves—and a workout routine—proven to define the area. Even better: These six exercises will hit your lower core without causing any harm to your back. Do the first three moves as one workout or at the end of your regular full-body routine . Do the last three moves on a separate day, again as one cohesive workout or as a finisher to your regular routine.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

What’s the Deal with Old-Man Strength?

So That’s What Muscle Memory Is A hormonal last hurrah isn’t the only reason that some men seem to get stronger with age. It also has to do with neuromuscular control, or the ability for the brain to tell the muscles to work together efficiently. “As you age, neuromuscular control improves up to age about age 55,” says Brandon Roberts, M.S., CSCS, a doctoral student of muscle biology at University of Florida. “At this point, the receptors required to activate muscle also start to decline.” Take Roberts’ example of a son, 20, losing to his 45-year-old father in arm wrestling. “The father has been working out for 20+ years and therefore has developed better control of activating his muscles at various force outputs,” Roberts explains. “The son also works out but has only been exercising for a few years, and his testosterone levels are technically higher, but that doesn't play a big role in the ability to control muscle.”

How to Work Out After Any Injury

Being injured sucks. Almost as rough: Coming back to the gym post-injury. After all, you’re set back from where you were, and even after rehab, the strength in the injured body part won’t be the same. Steve Saunders, founder of Power Train , has coached numerous major league sports players back to playing form post-injury. Whether you're coming back from a shoulder injury, Illiotibial Band Syndrome, hamstring strain, or another common injury, his advice can help you too. Click through the slides below to find your injury. Then, do each of the recommended moves in three sets of 10, taking a minute rest between sets. Aim to work these into your routine two to three times per week. Injuries and comeback time will be different for everyone so talk to your doctor if you're still feeling pain or not seeing improvements.  And by all means, start easy and be careful! Another setback is way worse than a little wounded weight-room pride.

Finding Happiness

The truth is, I’ve failed in every aspect of my life. I’ve been viewed as a loner, a loser, or someone that just wasn’t meant to succeed. The key word here is “viewed.” I never believed that, but I did allow it to prevent me from taking steps I should have taken or wanted to take. At some point I realized that the bumps and bruises might never end. So I could either accept that fate and what others thought of me, or start taking control, stop making excuses, and pushing towards what I wanted—no matter what.

10 Moves She's Begging You to Make During Foreplay

Foreplay isn't just a game of “grab ‘n go.” She’s wants you to try one (or all) of these pre-sex moves on her.

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Make a batch of these with protein powder and eat them while watching the game. Recipe: …

The Easiest Way to Maintain Weight Loss for Good

It’s a scary statistic: About 40% of people who lose weight gain it all back within a year. But Cornell University has hit on a jaw-droppingly simple way to keep that flab from doubling back: Weigh yourself each day and keep track of the results.

The Ingredient Your Post-Workout Shake Could Be Missing

But building muscle is one thing—if you want to speed up muscle recovery , whey’s not necessarily enough. Fortunately, exercise scientists are looking at a new supplement that’ll get your muscles back in peak shape after even the toughest workouts. It’s a little-talked-about compound called beta-hydroxy-beta-methylbutyrate (HMB for short) and it’s been shown to reduce muscle soreness and help guys get back to their peak performance even faster, according to a study published in the Journal of the American College of Nutrition .

Big Ramy On His Bodybuilding Idols, Controlling Anxiety, & More!

Big Ramy On His Bodybuilding Idols, Controlling Anxiety, & More!

Why You Can't Bench Press More Weight

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

Buffalo Chicken Quesadilla (with Avocado)

This recipe for buffalo chicken quesadillas, created by Liv Langdon , is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan. The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

Carb Control

This means that a 150-pounder should get in 300 grams of carbs, and a 200-pound lean bodybuilder should take in about 400. But that doesn’t mean you can take in any carb you want at any time of day. Look at the following tips for guidance on which carbs to consume and when.

MuscleTech Hydroxycut Hardcore Next Gen at

For 20 years, the HYDROXYCUT name has been synonymous with results. And now next evolution of HYDROXYCUT is here. Two decades in the making, new HYDROXYCUT HARDCORE NEXT GEN features potent doses of key ingredients in unique, never-before-seen combinations to deliver the ultimate stimulant experience. It also contains green coffee for real weight loss results. Subjects taking the key ingredient in HYDROXYCUT HARDCORE NEXT GEN (green coffee extract [C. canephora robusta]) lost 10.95 lbs. in 60 days with a low-calorie diet and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise. Most thermogenic formulas don't have any scientific studies backing their key weight loss ingredients, let alone two.

Why a Bigger Back Means Better Balance

The truth is, most people want to hit the ‘mirror muscles’ for all they’re worth when they step into the gym. Naturally, the things we see in front of us (like the muscles on the front of our bodies) will be the most concerning from a physical perspective. But it behooves us to think of the muscles we can’t see when we look in the mirror as the ones that are most important to train. Bench presses, curls, overhead presses and even squats are only half the battle to a balanced body and an impressive physique. If you don’t have a developed back, your physique and health will always lag. Here are three of my favourite pointers for proper back training:

Developing Mental Toughness & Your Training Atmosphere • Zach Even-Esh

Your training atmosphere can either build your mental toughness or put up road blocks in developing mental toughness. Your Training Atmosphere is key.

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