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The Simple Calf Workout You Don't Want To Skip - Bodybuilding.com

Sick and tired of walking around with skinny little calves? Team Bodybuilding.com athlete Jake Alvarez is here to share his three-move workout to help you add mass and shape to your lower legs.

Dynamik Muscle

Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

Asia Monet - Bellus Magazine

Tweet Asia Monet Photographer Joshua Shultz Bellus Magazine (BM):  How long have you been dancing? Asia Monet (AM):  I started dancing a little before...

Dwayne Johnson Crushes the 'Hit the Quan' Challenge

The Rock took the "Hit the Quan" dance challenge and, well, Rock-ed it.

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1
6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

2
Hi-Tech Pharmaceuticals Acquires iForce Nutrition Adding to its Premier Line Up of Sports Nutrition Brands

Hi-Tech Pharmaceuticals is a leading Sports Nutrition manufacturer. Since 1979, Hi-Tech Pharmaceuticals, Inc. and its sister company, Hi-Tech Nutraceuticals, LLC. have been providing quality custom manufacturing services to the pharmaceutical, dietary supplement and beverage industries. Hi-Tech Pharmaceuticals is a cGMP certified company that operates out of four U.S. Production facilities and two warehouses, totally over 400,000 sq. ft. Hi-Tech also has two facilities located outside State College, Pennsylvania. Hi-Tech holds a Drug Manufacturing License issued by the State of Pennsylvania Food and Drug Branch and is registered as a Food and Drug Establishment with the FDA in Pennsylvania.

3
Sagittarius Horoscope for Friday, October 9, 2015

Friday, October 9, 2015 - You might feel as if you recently received the bad end of a deal. It appears that others are getting off easy now while you are paying the price for your hasty decision. But don't worry about past mistakes since talkative Mercury finally ends its retrograde phase today, enabling you to express yourself with a newly found clarity. Think first and then say exactly what's on your mind; you may not notice an immediate change, but your words will set you free to fly to new heights.

4
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

5
Muscle Fuel

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat srnart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

6
16 Greatest Physiques of All Time

In this list, we've narrowed the field to the best of the best. In our opinion, these are the eight greatest bodybuilder and physique competitors and the eight greatest celebrity physiques that we've ever seen. All 16 athletes were once Cinderellas, but now they've taken the spotlight through hard work in and out of the gym. Which physique reigns supreme? That's for you to decide.

7
28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

8
Carb Loading 101

Let's summarize some contest-prep guidelines for calories, protein, carbs, and fat : Total calories should not be reduced below that which produces one to two pounds of weight loss per week. Six weeks or so out from contest day, you’ll want to reduce weight loss to one pound per week to save muscle. Protein should range between 1–1½ grams per pound of body weight. Carbohydrates should stay as high as possible while keeping protein in the ideal range and still allowing one to two pounds of weight loss per week. Resist the temptation to cut carbs too low. Fat can make up the rest and should fall between 15–20% of total calories. If this is your first contest, give yourself a week for every two pounds you think you’ll need to lose.

9
Training Style: Push-Pull

If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.

10
T NATION on Twitter

@T_Nation Look, I'm not the expert on this topic, but please don't kick my ass.

11
Dolph Lundgren's Age-Defying Workouts

The Hollywood action star has a two-part routine that has withstood the test of time.

12
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

13
Six Shocking Approaches to Shoulder Training

It’s ironic that the shoulder joint is capable of such a wide range of motion and, yet, shoulder training almost always focuses on the same few exercises performed in the same fashion and even the same order: overhead presses, side laterals, rear laterals. Bodybuilders often incorporate a variety of machines and exercises into their back training (which also relies on shoulder joints); however, imagination and innovation frequently fail when it comes to deltoids. If you can’t remember the last time your delts were sore after a workout, the following six approaches will re-energize your shoulder training and revitalize your growth.

14
The 30 Best Back Exercises of All Time

If you're working out for the sake of looking good (and what guy isn't?), then you're probably aiming to build that signature "V-taper"—a big, broad back that makes you look powerful and even more dominant. To build that deep V, you'll need to focus on building the key muscles of your back: the deltoids, lats, and obliques.

15
6 Surprisingly Healthy Beers

While many wouldn’t equate beer with a healthy diet, it’s been said that a few brews per serving/outing isn’t the worst thing for you—as long as they’re light beers, and hence, low in calories and carbs. The problem, of course, is that most “light” beers tend to be “light” in flavor and therefore your enjoyment. Which begs the question; what’s the point of drinking two beers if they taste like watered-down crap? So here’s a list of beers—sans the “light label”—that are either surprisingly low in cals and carbs, or provide a nutritional/health kick that few know about. As always fellas, drink in moderation.

16
Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

17
5 Ways to Add Inches to Your Arms

The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm workout a try.

18
DOWNLOAD THE 60 DAY REVOLUTION COMPLETE WORKOUT PLAN

1. How To Enter: Beginning at 12:01 a.m. (EST) on August 4, 2015, visit www.muscleandfitness.com/60dayrevolution and follow the entry directions. Each entry must contain answers to the questions posed to qualify for the drawing. (At that time, you will also be able to follow the directions to download the 60 Day Revolution workout program PDF). All entries must be received no later than 11:59 p.m. (EST) on December 31, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

19
Double-Duty Arm Workout

Can't gain size on your guns? The training team at  HUMANFITPROJECT  designed this high-volume arms workout to pump up biceps and triceps super fast. Since you're working the biceps followed by the triceps, the triceps will have full capability to be pushed to the limit. Watch your arms grow with these eight effective arm exercises.

20
Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

21
Universal Nutrition Animal Whey at Bodybuilding.com

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

22
Pump Up Some Expendable-Sized Arms

So what can you do if you want to load up your guns like an action hero? The following workout is a good place to start. With a combination of bicep- and tricep-blasting supersets, these targeted moves will quickly add size and strength to your upper arms.

23
Think Small and Grow Big

Have you ever tried to use the bench press on a Monday night a 5 PM? It’s almost impossible. Most gym goers will never skip a chest or arms workout, but the smaller, less visible muscle groups tend to fall to the bottom of their list of gym priorities. Over time, these habits will lead to an imbalanced physique.

24
10 Signs She's Not Worth Your Time

Romantic encounters can last until "death do you part"…or, alternatively, one night. But for lengths of time in between, your goal is to separate the girl who should stay from the rest who should go. To help you weed out the bad seeds, our experts break down the actions that signify she’s simply not worth your time. Wouldn’t you rather hit the gym or hang with the guys than put up with this BS? Yeah, us too.

25
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

26
3 Rules You Have to Break to Make Gains

There’s a reason skinny punks call lifters “meatheads” and why some of the dumbest guys in your gym are also the biggest: building muscle ain’t that complicated . Sure, there’s a science to it, but hard work and consistency will take you further than any one program, diet, or exercise can. In an effort to sell more products, the fitness industry has tried to convince you that you need to follow certain rules in order to get big and strong and lean, making the process of transforming your body far more complex, arduous (and, consequently, much less fun) than it has to be.

27
A Scientific Approach to Muscle Hypertrophy Training

A Scientific Approach to Muscle Hypertrophy Training

28
6 Great Cable Moves for More Mass

And in the realm of iron-laden machinery, cables may be king. Cables offer a smooth, constant tension on exercises that might otherwise be very awkward or tough to do. They also have that air of safety that really allows you to go heavy and challenge yourself without a spotter. The following six moves – some common, some not so much – allow you to target key muscle groups with fantastic efficiency, sans free weight. Build these moves into your normally scheduled bodypart work and you’re sure to notice a difference in your muscular size and density in no time flat.

29
Retro Athlete: Larry Scott

How the original Mr. Olympia built his celebrated biceps.

30
15 Things She Wants You to Do For Her in Bed

Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky. Then work on having her share the moves she's dying for you to make in the bedroom. Trust us, your sex life together will never be the same. 

31
Crush Grip Training

Using fat-grip training can help you build phone-book tearing crush-grip strength while also helping you to pull more poundages on other lifts.

32
The Carb-Rotating Diet for Bodybuilders

Instead of having a daily plan, it’s crucial to understand how many carbs you should consume each day of the week, because your diet varies significantly from day to day. Good sources of slow-burning carbs are yams, brown rice, oatmeal, and whole-grain breads. Fast-burning carbs come from sugar, honey, and low-fat processed breads. You can even consume desserts such as angel-food cake on some days so long as they are extremely low in fats. The following plan is based on a bodybuilder who typically eats about 300 grams of carbs per day for of-season bodyweight maintenance. You may need to adjust these numbers up or down depending on your body weight, metabolic rate, and typical carbs/calorie intake when you’re not dieting.

33
Strength Training for Marathon Runners

With the start of marathon training or distance running events, many guys ditch the weights in favor of additional miles on the road. While the added mileage might be beneficial for increasing endurance, it might actually lead to extra injuries. The pounding from running puts an immense strain on the body. If the muscles aren't prepared to handle the load, stress gets absorbed elsewhere including bones and connective tissue. Over time, overuse injuries including shin splints, stress fractures, and "runner's knee" can force even the most dedicated of runners to miss their target marathon.

34
How Many Eggs Are Safe to Eat?

If you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk. (The exception: Let’s say you’re on a “diet” and are counting macros or keeping fat lower, there’s no problem just eating a bunch of eat whites and saving calories. Sometimes I do it myself, but the reason isn’t to avoid the yolk or for health reasons; it’s to save calories or eat fewer grams of fat per day.)

35
Cardio & Weights Together? Does it Matter?

Cardio & Weights Together? Does it Matter?

36
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

37
The Top 20 Meat Proteins

Chicken breasts are the classic lean muscle-building protein. Don’t get stuck in the monotony of eating them bland and baked day in and day out, though. You can shred cooked chicken breast with two forks and toss it in a vinegar-based/East Carolina style BBQ sauce for a brand new flavor without a ton of extra calories. Another option is tossing a couple chicken breasts in a Ziploc bag with balsamic vinegar and fresh

38
Double Your Explosive Power with Bands

Increase your bench press and overcome sticking points with bands

39
Protein Peanut Butter Cups

The dessert that finally makes any diet easier to enjoy and allows you to satisfy your cravings for sweets. If it sounds too good to be true, then it probably is. The cliche applies to most concepts in fitness and nutrition, but it’s not the case if you’ve mastered the art of healthy dessert. While you...

40
Run, Sweat, Party, Repeat: Knox Robinson's Best Advice for Beginner Runners

According to the running coach and Nike+ NYC spokesperson, there's pretty much nothing better than a midnight race, a celebratory round of beer, and the camaraderie that comes when you hit the road with friends.

41
T NATION on Twitter

8 minutes per day of bodyweight squats and push-ups. Do it. The program: https://www.t-nation.com/training/8-minutes-to-awesome … pic.twitter.com/qj3We8iBRx

42
Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)

The weight loss hypothesis and overstated claims aren’t accurate. Many people want to know how to lose weight. But that’s much different from “how to lose fat.” Or more importantly, how to maintain that fat loss for the long-term.

43
The Arnold Files

Fortunately for us, images of the body he built are not all that Arnold left the bodybuilding universe.  He's been sharing his legendary training advice on the pages of FLEX ever since we went to press and now we're bringing it to the web.  These are The Arnold Files:

44
8 Training Tips from TNA Wrestler Rob Terry

Follow these tips from 'The Freak' to maximize your lifting performance and muscle-building results.

45
The Mesomorph Dilemma

Even those who are genetically blessed stand to lose it all without proper upkeep. Here’s a look at the tortured lives of the lean and well-muscled.

46
25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

47 HOW TO BE GREAT - Motivational Video Ft Lewis Howes

http://lewishowes.com/book How to Be GREAT with The School of Greatness! Thank you for the support and watching. If you enjoyed the video please share and comment below! Make sure you the hit like button guys! :) Get the book on Amazon - http://lewishowes.com/book Get the book on BN.com - http://www.barnesandnoble.com/w/the-s... This video is produced by the incredible team at and Jefe and Kelly Greenheart at http://greenheart.tv

48
Lin-Manuel Miranda on Twitter

This guy lives on my piano when I write Moana songs. @TheRock pic.twitter.com/WsFhgK67zr

49
One-Pot Wonder: Post-Workout Paella - Bodybuilding.com

Reenergize with this clean, flavorful seafood dish. It's easy to prepare, freezes well, and can be used to refuel after a hard workout.

50
Gym Jewellery

A lion does not lose sleep over the opinion of sheep - Necklace - Gym Jewellery

51 3 Pointers for Building Your Own Home Gym
52 T NATION on Twitter
53 5 Exercises to Work Your Abs to Exhaustion
54 Pauline's Week (advanced)
55 6 Style Game-Changers That Will Elevate Your Look This Fall
56 Downsides to 7 Common Exercises
57 Why You Can't Bench Press More Weight
58 Top 8 Chest Press Variations
59 T NATION on Twitter
60 Squat More Weight Instantly With This 1 Simple Load-Tampering Tactic
61 Gluten-Free Beers You’ve Gotta Try
62 Muscle-Driving Supplements
63 10 Intense Fall Scents
64 Sky Serien on Twitter
65 A Better Workout for Bigger Forearms
66 7 Fat-Torching Dumbbell Exercises
67 Dymatize Elite Fusion 7 at Bodybuilding.com
68 Mike Titan O'Hearn on Twitter
69 Mike Titan O'Hearn on Twitter
70 November M&F Cover Star Dave Bautista Ties the Knot!
71 Muscle Excellence on Twitter
72 Cutandjacked.com on Twitter
73 Cole on Twitter
74 This Interval Workout Is Science-Proven to Amp V02 Max Better than Others
75 Men's Fitness on Twitter
76 Sherlyn Roy on Twitter
77 Joel. on Twitter
78 Steel The Deal on Twitter
79 Men's Fitness on Twitter