Top Videos
4 New Triceps Exercises To Blow Up Your Arms!

Suffering from a case of "tiny triceps syndrome?" Never fear! Team Bodybuilding.com has your cure with these 4 exotic triceps exercises, plus 2 unique variations!

7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

Watch: Here's another thrilling, 3-minute glimpse at 'Thor: Ragnarok'

With Asgard's existence on the line, Thor calls on familiar friends to save his hometown.

[View All Videos]

Top News
1
https://marketing.bodybuilding.com/marketing/campaign/OktobrofestSale?mcid=sm_twit_deals

© 2017 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com, LLC.

2
CrossFit for Meatheads | T Nation

The barbell work will range in terms of volume and intensity. Some days you'll work up to maximal loads; others you'll stay sub-max. On three of these days, you'll do conditioning after your strength work that will complement your lifting. The lifting will actually potentiate your conditioning work, which is what we're going for. This is considered a "contrast method." The conditioning portion will double as accessory work.

3
Today's Workout

Copyright © 2017 Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved.

4
Men's Fitness on Twitter

Get your body sculpted and build strength, size, and power with this 3-move workout from the @humanfitproject : http://bit.ly/2qPX4J5  pic.twitter.com/n2EJrrryhf

5
American Men: As Fertile as Dead Hamsters | T Nation

Here's a list of things that could save your sperm. Some are common sense, some are impractical, and some require a lot of research and diligence. Still, changing one or two of them might upgrade your sperm and more importantly, upgrade your health so you don't fall victim to the "increased mortality" experienced by men with low sperm counts:

6
QuadraLean by RSP Nutrition at Bodybuilding.com - Get the Best Prices on QuadraLean!

Directions For QuadraLean: Take three capsules on an empty stomach twice daily. For best results, take 30-60 minutes before meals with the first serving before breakfast and the second serving before exercise. Do not exceed 6 capsules in a 24 hour period. To be used in conjunction with a reduced calorie diet and exercise program.

7
Tip: Immunize Yourself Against Fat Gain | T Nation

The Danish dieters, as a result of altering bacterial ratios, lost fat, while the Canadian children merely stopped adding layers of fat. The Canadian children, in fact, had in a way been immunized against further fat gain, while the Danish subjects had used a combination of diet and prebiotic fiber to, in a sense, "cure" themselves of fat.

8
Your Expert Guide To Vitamin C

When you think of vitamin C you probably think of orange juice, because the best way to get your daily dose is by consuming any kind of citrus fruit such as limes, lemons, and oranges. Although the whole-food version is often preferable because it includes the fiber of the fruit, the isolated supplemental form of the nutrient has also been studied extensively and has plenty to offer.

9
Top 10 Natural Anabolics for 2017

Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

10
Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

11
13 Tricks for Perfect Exercise Form | T Nation

A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues.

12
Tip: Build a Strongman Grip and Big Forearms | T Nation

Chad Coy has competed as a Pro Strongman since 1998. He served as the alternate to World's Strongest Man in 2001, and competed 10 times in the open America’s Strongest Man. After transferring to the Masters division, he has won 3 national titles, been runner up 3 times, and competed at the World Championships 5 times. He currently lives in Bloomington, IL, where he serves as the Director of Method Sports Performance. Follow Chad Coy on Facebook

13
Tip: Fix Your Core, Free Your Hips | T Nation

This drill will make sure your core and hips are firing in a coordinated fashion and dynamically change whatever lower body exercise you do afterwards. Remember, fix the core and the hips will be free.

14
The Best Women's Abs on Instagram in 2017

Weekend is here! And what's up with this @bombshellsportswear Outfit . This weekend with holiday Labor Day in US or just a regular weekend overseas many will be having some cheat meals or some drinks. But that doesn't mean you should slack on your training! If you go outside your plan add some cardio it's not the end of the world! Just sweat it out! And move on! You really screw up your journey when you slip up and you fail to correct it! And God knows how much I freaking hate being chained on a stair master or similar! DO YOUR CARDIO OUTSIDE another big component pushing you to fail in your journey is you are not having FUN with it! So please get creative!!! Here's the cardio routine: -3 scissor lunges to squat -Stair crossed lunges 10 steps each leg -Push up to jumping squat 20 reps *rest 30 seconds to a minute depending on your capacity and repeat for 5 rounds ••••••••••••••••••••••••••••••••••••••••••••••••• #empower #fitgirl #cardio #hiit #selflove #fitspo #abs #fitspiration #beachbum #strongnotskinny #strongwomen #women #workoutmotivation #workout #shredded #fitness #happiness

15
Tip: Reassess Your Squat | T Nation

If you can't squat to parallel, then you have mobility problems that need to be addressed. There's a limit to how low you should go however. Don't force your body into a depth it's not ready for or you'll start to butt wink (see photo below) and could do some serious damage to your lower back. Butt wink is when your lower back rounds and your pelvis rotates back.

16
5 bodyweight exercises you can do without a gym

Start standing with legs straight and wider than shoulder-width apart (about a foot and a half from heel to heel). Bend your left knee to squat down onto that leg laterally, keeping right leg straight. Squat down laterally onto your left leg. When you rise out of the lateral squat, step behind your right leg and sink into a squat while keeping the your right leg straight. Then push back up and through the starting position.

17
10 Training Tips for Gaining Lean Muscle

While your time in the gym is certainly responsible for creating a training effect, your time outside the gym is responsible for repair and growth. On top of making sure your nutrition is on-point, be sure to get solid, consistent sleep (8-9 hours per night) and try to reduce outside stress as much as possible. You’d be amazed at how much these factors truly affect your ability to improve your body composition.

18
Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

19
Tom Hardy’s 7 most extreme body transformations

Hardy got extremely cut for this MMA-focused film, transforming himself into something resembling an actual fighter despite having no previous experience in the sport. Even though Hardy didn’t put on as much weight for this film as he did for transformations to play Bane and Bronson, he still had to pack on some muscle. J.J. Perry, one of the stunt coordinators on the film, said Hardy came into training at 162lbs and bulked up to around 185 to play the character.

20
Bodybuilding.com on Twitter

Build legs that tell the world "I squat!" with these simple tweaks. http://bbcom.me/2tHCFXD  #Bodybuildingcom #BuildYourBody pic.twitter.com/c8njQCYvhR

21
Natty Advice to Add Size?

I can’t say that I actually know how many calories I consume per day to maintain, 195ish (what I’m at right now), but I will say that how much I need to eat to maintain, or gain, at different sizes I’ve been has varied over the years. Like, it feels like my diet right now is essentially the same as what I needed to maintain 180 a few years ago. In fact, I would venture that the way I eat to maintain 195ish now is about what how I ate to grow at 150. I might have even eaten more back then. It’s hard for me to eat enough to grow substantially, but if I can push my weight up and hold the high calories/bodyweight for 6 months or more, I can generally start to back off the calories and still maintain the new weight. Obviously my body composition has changed over the years too, and that affects things. I’m ridiculously lean at 195, and I wasn’t at, say, 150.

22
T NATION on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

23
5 Everyday Behaviors Keeping You From Losing Fat

Weight loss isn't a simple cause-and-effect scenario where eating less equates to weighing less. When you limit your caloric intake too much, you throw off ghrelin and leptin levels. These two key metabolic hormones suppress and raise your appetite. "Calorie restriction leads to higher levels of ghrelin (the hormone that stimulates hunger) and lower levels of leptin (the hormone that suppresses hunger and boosts your body's ability to burn fat)," Westerkamp says. It goes against everything you've heard about fad diets and trends, but eating too little won't lead to long term weight loss; you'll just burn less fat and always be hungry. "The best diet is the one you don’t know you’re on," Westerkamp adds. "This means adding in more of the good stuff (eat whole, unprocessed, anti-inflammatory foods) and making edits, not deletions (at least at first), to set your body up for success." Stop counting calories and put your attention on the quality of food you're eating. Aside from shedding fat, you’ll gain control over cravings, rev your metabolism, balance your hunger hormones, improve your energy, and allow your body to be the fat-burning machine it was designed to be.

24
Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

25
2017 Olympia Pump Up Room: The Women

Get a backstage pass to the 2017 Olympia!

26
Tip: Pain vs. Discomfort vs. Progress | T Nation

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

27
Instagram post by Shawn Ray • Oct 4, 2017 at 11:54pm UTC

28
Mike O'Hearn : Created To Succeed! with Bert Martinez

I sat down with Mike O'Hearn to discuss success, failure and being obsessed. Mike O'Hearn, also known as "Titan" is an American bodybuilder, actor, personal trainer and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven times, and is a four-time Mr. "Natural" Universe title holder.

29
The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

30
Tip: The Descending Set Bench Press Workout | T Nation

The goal here is to choose an exercise and accumulate 100 total reps for the movement using the descending set method: start heavy and lower the weight as you fatigue, BUT perform more reps. Your goal is to get 100 reps total. One cool thing about this method is that you'll be training in the strength ranges and the muscle growth ranges in a single workout.

31
Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

32
shawn ray on Twitter

Golds Gym Classic Overall Body Fitness Winner in Rotterdam, Holland! @GenerationIron @juliettemsolymp @GoldsGym pic.twitter.com/5fSMqlJSCP

33
Bulletproof Your Lower Back | T Nation

There's not a movement you do that doesn't involve your lower back in some way. So if you've managed to tweak it recently, fear not. Use this five-step process to get your back strong, pain-free, and ready to lift.

34
He'll Be Back: Arnold Schwarzenegger's New 'Terminator' Movie Set for Summer 2019

Schwarzenegger had been hinting for months that Cameron was coming back to the franchise, and while Cameron won’t be directing, his fingerprints are all over the new movie. Cameron and Miller came up with the story, and he’ll executive produce alongside Skydance Media.

35
Tip: The Worst Time to Stretch | T Nation

Properly preparing the mind becomes a key component when priming the body for maximum output. A TDW ensures that you're laser focused so you can squeeze the most out of your workout as soon as it starts. As a bonus, it can also determine if you need a longer warm-up if your nervous system is a little overworked.

36
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.

37
The Sustainable Diet for Lifters | T Nation

Let's say you've been losing fat, your training is going well, and the hunger is manageable... but then your fat loss stalls out. The logical answer for most people is to lower calories further to create a greater energy deficit. But with that comes a greater degree of fatigue. Now you lift with less volume and intensity, and you may even skip cardio or bypass some lifting sessions altogether.

38
Kuwait Pro 2017: Shawn Ray's Preview Analysis Forecast | GI News

Shawn Ray has landed in Kuwait and breaks down the line up for the Kuwait Pro 2017 bodybuilding competition. While there is no Men's Open competing this week - we still have an intense Men's 212 line up. With Flex Lewis not competing, will Hadi Choopan get a second chance at first place after what many believe was an upset at the Asia Grand Prix? Shawn Ray breaks it down above! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.re/us/oyBLdb.i Be sure to subscribe to receive updates from the GI Fitness Network: http://www.youtube.com/subscription_c... Check out our official website: http://www.generationiron.com/ Check out our Facebook: https://www.facebook.com/GenerationIron And follow us on Twitter: https://twitter.com/GI_Fitness

39
Rate my Physique, Guys and Gals

Newbie lifter here, just about to finish my 5th month of dedicated lifting. I’ve lifted on and off over there years but haven’t really stuck to anything like I’m doing now. As you can probably tell my bodyfat that a cut is in order, but I probably wont be cutting too hard anytime soon. Anyways, I’d appreciate any feedback on what is good and what could be improved. Sorry no leg pics yet! Stats are 5’10" 195-200lbs.

40
Muscle & Performance on Twitter

Our twists on the standard burpee will have you feeling the burn in no time. http://bit.ly/2vLXFS4  pic.twitter.com/k9abOcD4Nv

41
Aesthetic Training: Arms

“With arms, I make sure to do plenty of work on both the biceps and the triceps. And just like with all my muscle groups, I start with relatively heavy weight for the first few exercises. Later in the workout, I go a little lighter and do more reps to further deplete the muscle. But when you’re trying to build muscle, you want to lift as heavy as possible—especially early on in the set—while keeping good form.”

42
Muscle & Performance on Twitter

Transform your barbecue menu with these healthy swaps guests will love. http://bit.ly/2wK1iW2  pic.twitter.com/AAOTY4JftD

43
10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

44
Muscle & Performance on Twitter

Has your fitness flatlined? Jump-start your results with these training and nutrition tips. http://bit.ly/2tVQXb0  pic.twitter.com/jMMMDzbLI5

45
Muscle & Fitness on the App Store

We are unable to find iTunes on your computer. To download the free app Muscle & Fitness by American Media Inc., get iTunes now.

46
Flex Wheeler on Twitter

Catch your GRIP with @grippedfitnessaudio. Use code "FLEX10" get 10% off #teamgripped #grippedfitnessaudio #flexwheeler #fit #headphones pic.twitter.com/rZmLdi1lLn

47
We Asked 20 Women: What do You Think About Guys Who Have Tattoos or Piercings?

But what's the general consensus on tats and piercings? Do women find it irresistible or unattractive? We asked 20 real women for their suggestions. Obviously, there are plenty more opinions out there, and loads of women who will be gung ho for either all or nothing. Don't freak—it's your body and your choice, and if a girl doesn't like it, there's sure as hell gonna be another who does.

48
The Best Female Abs on Instagram

Meet 25 women on Instagram who give us serious abs-envy and inspire us to work harder on carving our own cores. We selected these fit women for their sexy midsections which take hours of dedication in the gym and in the kitchen. From Instagram celebs to superfit up-and-comers, these women (in no particular order) are bound to inspire you to go harder while whittling your waist and sculpting your six-pack.

49
The Very Best Way to Build Forearms | T Nation

I also believe in constant tension when training the forearms. Maximizing lactic acid accumulation is the best way to make the forearms bigger. As such I like the good old wrist roller. That's been my go-to exercise for bigger forearms. Since there's basically no eccentric and no muscle damage going on, you can easily do them on a daily basis even multiple times per day.

50
5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show , they are actually gawking at more tri than bi.

51 Trainer Q&A: Should I be sore after every workout?
52 FLEX on Twitter
53 6 things you need to know about Nitrosigine
54 Bodybuilding.com - Huge Online Supplement Store & Fitness Community!
55 The 20-minute HIIT workout to target legs
56 The beginner's guide to the Paleo diet
57 How to Deal With Shoulder Pain
58 The 6 most effective workout machines you can use at the gym
59 Lifting weights can help boost mental health and banish anxiety
60 5 essential rules for ripped abs
61 Strongman Sex Positions to Make Her Climax Tonight
62 Want to make sure your little swimmers are strong? Keep the pounds off.
63 Underground Strength Gym Of Edison & Manasquan Highlight
64 Men's Fitness on Twitter
65 30-minute big back workout
66 The 10 best ways to bulk and broaden your shoulders
67 Slow vs. Fast Crunches
68 Build Your Middle/Upper Traps Tie-In
69 Muscle & Performance on Twitter
70 Tips to Target Your Biceps
71 Vitamin D for Health and Muscle Growth
72 T NATION on Twitter
73 6 Steps for Developing Lagging Body Parts
74 How to Do the Dumbbell Delt Archer
75 Lower-Back-Attack Workout
76 Build Arms Like Arnold Schwarzenegger
77 Kai Greene Explains the Jefferson Squat
78 Deload Week Question
79 Tip: The 100 Rep Pyramid | T Nation
80 Occlusion Training
81 Want to get ripped like Hellboy? Here are some moves that got David Harbour bulked up.
82 shawn ray on Twitter
83 The 13 best hamstrings exercises of all time
84 Muscle & Performance on Twitter
85 7 Ways to Burn Fat Without Losing Muscle
86 Tip: Burn Until You're Big | T Nation
87 Guillotine Press 10.4.17
88 Muscle & Performance on Twitter
89 Instagram post by Zach Even - Esh • Sep 30, 2017 at 11:40pm UTC
90 Muscle & Performance on Twitter
91 Muscle & Performance on Twitter
92 Muscle & Performance on Twitter
93 2017 NPC Aloha Muscle Open Bikini Overall Winner Grace Maneafaiga
94 High Volume Training vs. High Intensity Training
95 Arnold on Twitter
96 Tip: The Worst Time to Stretch | T Nation
97 We Ask The Pros: What's Your All-Time Favorite Workout?