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Get Huge On $100 A Week With Derek Lunsford!

Food shopping when you're a bodybuilder can get really expensive, really fast. But IFBB pro and Animal-sponsored athlete Derek Lunsford shows you how to shop smart and minimize your costs.

Training to Failure: 5 Questions You Need to Answer

Taking every exercise to complete exhaustion might be a big workout mistake. Training to failure can build muscle and strength, but only if done right.

A Man, A Pan, A Plan by Paul Kita – Rodale Books

A Man, A Pan, A Plan features 100 recipes for delicious, nutritious food in the simple, no-bull delivery you know and love from Men’s Health.

How to Track Body Fat | Biolayne

There are many ways to track body fat but what is the best way to do it? Layne breaks down the science.

Reality TV's Baddest Bro Talks Pull-ups And Potatoes

"Bad Chad" Johnson opens up about fitness, nutrition and his experiences on reality TV.

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Biotest - Supplements for Serious Athletes™

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.


Get half off protein, pre-workouts, post-workouts, and more!

The Secret Cause of Food Intolerances | T Nation

If you get acid reflux when you cheat on your diet with a burger and proclaim "meat is not right for me," it may have been you who created the issue. You suspect it's too much acid that's burning a hole in your gut, but in most cases it's probably low acid from your previously alkaline diet that's to blame.

A Fatal Mistake in Size Training | T Nation

Almost everyone emphasizes load on the bar as the key method of progressive overload. On the face of it, this is perfectly logical. If you significantly increase the weight you use for sets of 10 on squats, then your legs will grow. The problem is that people fixate on the load part of the equation. Load goes up, but as it does, reps and training volume go down. For hypertrophy this is a fatal mistake. Volume is what's really king.

6 8 Things You're Not Supposed to Do... That Work | T Nation

While some people have used frequent feedings to build muscle and drop fat, it's not absolutely mandatory and you're not compromising any results by sticking with a more basic approach of having fewer meals per day. Any trainer worth their salt will tell you that the most perfectly designed workout or diet is totally useless if the client won't actually follow it. For non-competitive lifters who hit the gym 5 or 6 hours a week, setting aside 5 or 6 cumulative hours per day to deal with frequent feedings is impractical at best and, literally, a waste of time at worst.

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Time to bolster your muscles with this dynamic workout finisher, the ‘Half-Burpee - Tuck Jump Tabata,’ designed by @Trooperfitness .

The Most Complete Upper-Body Exercise | T Nation

Ring muscle-ups are self limiting. You don't need to be very concerned with injuring yourself because you'll either be strong enough to do a muscle-up or you won't. If you aren't strong enough, you'll never get far enough along in a rep to get hurt. If you can do one you'll also have the necessary strength, stability, and mobility through the shoulders and elbows to be protected from injury as a result of mastering prerequisite exercises (listed below).

Tip: Protein Intake for Natural and Not-So-Natural Lifters | T Nation

Excessive protein intake for a natural might actually "program" the body to turn protein into energy (gluconeogenesis) instead of muscle tissue. And the more efficient your body becomes at that process, the harder it will become to build muscle and even lose fat. A decently lean natural who consumes more than 1 gram of protein per pound of bodyweight when in a mass phase, or more than 1.2 grams when cutting, is doing himself a disservice.

Tip: Stop Stretching Your Lower Back | T Nation

These tiny muscles don't act as dynamic movers that alter positions at the spinal segments themselves, but rather sensory organs that in a split second turn on or turn off widespread tone throughout a region according to perceived threat. That threat is usually deep spinal flexion combined with contact into the lumbar region, whether it's from driving your lower back down into the ground hugging the knees to the chest, or sticking a lacrosse ball into your lower back and rolling it around. Once these bad boys turn on, it takes hard work to get them to turn back off, resulting in normalized tone through key musculature in the hip, spine and pelvis.

Tip: This Vitamin Flat-Out Builds Muscle | T Nation

We used to get plenty of it from fish, but the farm-raised varieties many of us are forced to eat contain less vitamin D than their wild cousins. There should be plenty of it in dairy, but vitamin D is fat-soluble and most of us eat no-fat or low-fat dairy products. That means the D was removed with the fat. Sure, manufacturers add it back before it goes to store shelves, but unless you ingest some fat with it, your body doesn't absorb the vitamin D.

3 Yoga Poses To Relieve Tight Hamstrings

When it comes to the hamstrings, simply stretching isn't enough. Yoga is the answer! Build range of motion and overcome limitations with these three classic poses.

Tip: Am I Lean Enough to Start a Mass Phase? | T Nation

Sure, it's fun to occasionally eat junk. But bulking isn't an excuse to eat like a slob with the self-control of a 14-year-old boy visiting his first porn site. These habits are harder to break than you'd anticipate.

Pauline Nordin on Twitter

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Instagram post by UndergroundStrengthGym • Nov 23, 2017 at 3:33pm UTC

Tip: An Unconventional Way to Build Forearms | T Nation

When it comes to direct forearm training, a fantastic device to use is the trusty wrist roller. A wrist roller allows you to train both wrist flexion and wrist extension. Without a wrist roller, most tend to opt for the movement that's most easy to do and most easy to "feel working" – wrist curls. If implemented correctly, wrist curls will certainly build up the anterior forearms, but who really wants to spend a lot of their training time slouched over, flicking a barbell or dumbbell up and down?

Tip: Natural Lifters and Protein Synthesis | T Nation

Natural lifters need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. Enhanced lifters will also make more gains with higher frequency training, but it's not as necessary for them.

Tip: The Best Exercise for Hip Mobility & Strength | T Nation

The Zercher squat has long been used as a test of manhood and shear strength. Besides the obvious difficulty of holding the weight in the crevices of the elbows – forcing the lifter to use significantly more arm strength, scapular stability, and thoracic mobility – the Zercher squat places the weight at a significantly lower position than the back squat and even the front squat. The load puts more stress on the hips, similar to belted squats, and allows the lifter to be pulled into more hip flexion.

FLEX on Twitter

Shed fat and improve your fight game with this shadow boxing workout:


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For a limited time, buy 2 @Scivation Xtend, 30 Servings & get 1 FREE! *limit 3 per customer*  #Bodybuildingcom #Deals

'No BS' with Pauline Nordin by Pauline Nordin on Apple Podcasts

Great job, Pauline and Bosley! I loved this episode and hope you continue these. I am a podcast junkie and have all my favorites lined out...but you would be bumped to the front of the line for sure. I love Pauline's no nonsense approach and I know that I can trust the information I am getting from her! Thanks and keep up the great work.

Tip: Two Things Steroid Users Need | T Nation

You don't need to do a huge amount either. Even just 20 minutes of steady-state cardio (heart rate of around 110-115 beats per minute) at the beginning or end of your workouts would be helpful. And don't worry, that's not enough to prevent protein synthesis from happening. Or take few long walks a week and do HIIT once a week.

FLEX on Twitter

Do you make any of these common training mistakes?:

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FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Tip: A Better Way to Stretch Your Chest | T Nation

For the pecs, that range of motion tends to be elevation above 90 degrees plus external rotation. This instable extended range of motion is the one most closely associated with front-sided shoulder pain. So instead of placing your shoulders into an inherently unstable position to stretch the pecs, you can create active tension around the shoulder and use a reciprocal tension technique.

Tip: How Much Muscle Can I Build in a Month? | T Nation

Genetic outliers and steroid use notwithstanding, you can expect to gain 2-3 pounds of muscle per month as a true beginner, 1-2 pounds of muscle per month as an intermediate, and 0-.5 of a pound per month as you get more advanced. Water weight and fat will add a few more pounds, but it takes a lot of time to build lean muscle, even if you're doing everything right.

5 Surprising Benefits of Getting Fit!

Think you know all there is to know about exercise, muscle building, and fat loss? These surprising facts may give you a whole new appreciation of the power of living fit!

7 Foods With A Bad Rap That Are Actually Good For You

Some foods get wrongly accused of all kinds of mayhem. These 7 choices often get a bad rap, but they're surprisingly healthy once you look at the research!

Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

Muscle & Performance on Twitter

Has your fitness flatlined? Jump-start your results with these training and nutrition tips.

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The best of the best in fat burners for 2018:  #top10fatburners #Sponsored @StrongSupps

Tip: Natural Lifters and Protein Synthesis | T Nation

Natural lifters need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. Enhanced lifters will also make more gains with higher frequency training, but it's not as necessary for them.


Instagram post by Ronnie Coleman • Nov 22, 2017 at 8:42pm UTC

FLEX on Twitter

How the first Mr. Olympia built his incredible biceps:

38 | Wireless Gym Headphones & Earbuds

An on-ear headphone designed by fitness and audio enthusiasts in conjunction with leading electronics manufacturers. V.3 Equalizers offer a premium quality training headphone with outstanding sound quality and durabilty.

Instagram post by Branch Warren • Nov 23, 2017 at 7:49pm UTC

Fighter Diet

Fighter Diet provides workout and nutrition solutions for everyone who wants to be lean, healthy and strong. Beginners to Pro's. eBooks, Challenges & Supplements

Men's Fitness on Twitter

Build strength, size, and power with this Men's Fitness workout routine.

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Happy #Thanksgiving ! Are you still getting a workout in or is it a full blown #cheatday ? #Bodybuildingcom #BuildYourBody

FLEX on Twitter

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Instagram post by UndergroundStrengthGym • Nov 23, 2017 at 11:42am UTC

Tip: The Wrong Way to Overhead Press | T Nation

Every time you raise your arm overhead there's some level of contact of the rotator cuff on the acromion, so there's always some level of impingement with arm elevation. But you don't want excessive contact that causes irritation and inflammation, which can lead to shoulder impingement syndrome. Doing the dumbbell overhead press in the plane of the scapula minimizes the joint stress.

Instagram post by Shawn Ray • Nov 23, 2017 at 3:54am UTC

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10 things you shouldn't do when dieting:

48 Supplements for Serious Athletes - Biotest

Includes E-Book – 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.

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15 exercises that every guy should be doing:

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