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Why The All-Time Greats Love Push-Ups, And You Should, Too

Think push-ups are overrated? Learn how two icons used this classic move to build strength, and find ways to work the mighty push-up into your own day!

Do your gym ethics suck?

The best coach you could be using may be sitting right behind the desk of the gym you train at, or already training in the same gym you do.

8 Incredibly Difficult Exercises

Ready to take on some truly tough, muscle-blasting moves? Step up to the bar and prove it with these advanced lifts.

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Top News
1
Posture Power: How To Correct Your Body's Alignment

Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need to know about assessing your postural deviations and how to fix them!

2
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

3
8 Best Cable Exercises for a Big Back

Want a huge, attention-grabbing upper body that shows off your muscles and strength even under a boring T-shirt? You need to focus on building a big back. Hammering the side of your upper body that you can’t see in the mirror will do more for your physique, athleticism, and power than another bicep curl ever could.

4
The Single Worst Exercise | T Nation

In case you haven't seen anyone doing this bastardized exercise, they stand on an upside-down BOSU ball with a pair of dumbbells and do dumbbell curls. In order to keep their balance, they alternate arms and pump them really fast. The effect is kind of similar to one of those spinning-top toys that toddlers play with – if the top slows down, it falls over and splashes pabulum on the kitty. Same thing with the BOSU ball curlers – if they slow down their arms, they fall over and do a header onto the glute/ham raise machine.

5
2 Training Secrets of Jacked Olympic Lifters | T Nation

Jerk steps are best done where you have about 20 yards of space to travel forward, then back again. Twenty yards gives most people the space to do 10 or more steps in one direction. It's possible to do them without the space to walk forward, but it's harder. One of the many advantages of actually walking forward while doing them is that you have to walk back with the other leg leading the step, and the walk back has to be the same distance as the initial walk forward.

6
30 Days of Fit

No. This is different from our usual transformation challenges. You do not need to submit any photos through BodySpace. You will be judged on your completion of daily challenges, not on changes to your physique or body composition.

7
All Products - 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.

8
6 Exercises For a Strong, Healthy Butt | T Nation

Anything done with bad form or too much weight is risky. Which means that hip thrusts, done properly, are no more dangerous than bicep curls, done properly. Bottom line? If you want strong glutes, or just better looking ones, you need to train them directly and intelligently. Here's how to target your glutes and build them up without trashing your lower back.

9
Tip: The Double Kettlebell Delt Builder | T Nation

This lift will build your shoulders, but your entire body will be punished too – from glutes to lats. Check it out.

10
Ruth Marie Lemont on Twitter

I'm making my dad watch this so he will understand me @Lin_Manuel @TheRock #OurMillenialLife https://www.youtube.com/watch?v=gwfKqPYSGK0 …

11
Tip: Don't Forget Your OTHER Butt Muscles | T Nation

The maximus gets all the attention, but if your other glute muscles are weak then your squat will suffer. Here's how to prevent that.

12
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

13
The Single Worst Exercise | T Nation

In case you haven't seen anyone doing this bastardized exercise, they stand on an upside-down BOSU ball with a pair of dumbbells and do dumbbell curls. In order to keep their balance, they alternate arms and pump them really fast. The effect is kind of similar to one of those spinning-top toys that toddlers play with – if the top slows down, it falls over and splashes pabulum on the kitty. Same thing with the BOSU ball curlers – if they slow down their arms, they fall over and do a header onto the glute/ham raise machine.

14
Tip: The Dark Side of Cardio | T Nation

Think you have to do tons of cardio to get lean? Here are 10 reasons why you're wrong.

15
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

16
Tip: Build Pecs with the Hex Press | T Nation

By forcing your shoulders and deep humeral and scapular stabilizers to initiate tension into internal rotation and depression, the head of the humerus will translate more posteriorly and will be more centrated in the shoulder socket. This positioning allows you to use internal tension and torque production through the shoulders and still train hard.

17
Tip: The Missing Warm-Up for Leg Day | T Nation

Add this simple move to your warm-up on lower-body day and you'll be ready to smoothly bang out the big lifts.

18
FighterDiet 12-Week Challenge

© 2016 Fighter Diet. All Rights Reserved.

19
Risers and Fallers for Week 13 of Fantasy Football

Tannehill has been at the forefront of this dramatic turnaround, tossing nine touchdowns and surrendering an interception just once during the winning streak. His quarterback ratings have also dramatically improved, coming in at 130.6 in two of the past three weeks. With head coach Adam Gase seemingly beginning to impose his will on the team, Tannehill is thriving and playing, arguably, the best football of his career. With five games to go in the season, he’s become one of the hottest fantasy players in the league and should continue to gain traction as Miami pushes towards their first playoff berth in eight years.

20
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (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 Bodybuilding.com, 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.

21
4 Simple Leg Workouts for Growth | T Nation

Like last week, work up to your starting weight doing sets of 8 reps, but this week hit parallel. Continue to focus on a slow 3-second descent. This week you're going to do sets of 8 with a moderately heavy weight, then a tough set of 5 like last week, and then finally a tough set of 3 (don't forget the 3-second descent). After you do the set of 3, cut your weight in half and shoot for as many reps as you can with good form! Four total work sets.

22
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

23
12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

24
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

25 @therock #motivationmonday #motivation - Official Muscular Development Magazine | Facebook

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

26
5 Novel Moves for Shredded Pecs

The Benefits: This exercise has very similar benefits to the ring flye. If you’ve never seen or used them before, the Valslide ( www.valslide.com ) consists of small “slides” that you place beneath your hands to help you smoothly move across a flat surface. The biggest difference between the Valslide flye and the ring flye is the amount of tension that will be placed on the chest muscles. In order to bring the Valslides together and apart in the flye motion, you are forced to have continuous tension on the chest in order to perform the full range of motion. Think this is for girly men? Think again. I have witnessed some 400-pound bench pressers struggle with these for three sets of 8-12 reps. This exercise is sure to humble you, while providing you that growth-inducing soreness the next day.

27
Ronnie Coleman The Unbelievable Remastered in HD - Part 2 Police Officer

Shop - https://ronniecoleman.net I had all of my old training DVDs remastered in HD! Here is part 2 from the unbelievable DVD where I take you around with me for a day on the job as a police officer in Arlington Texas...my favorite job in the world! More parts being uploaded soon! Subscribe for more videos like this- http://goo.gl/3PBf8v Check Out My Supps - https://www.ronniecoleman.net Follow me: http://facebook.com/RCSups http://twitter.com/BigRonColeman http://instagram.com/ronniecoleman8 http://instagram.com/rcssdirector http://instagram.com/corymathewsifbb Get all of my products here http://ronniecoleman.net Check out the rest of my videos - http://youtube.com/rcsstv

28
Instagram photo by Zach Even - Esh • Dec 1, 2016 at 2:09am UTC

29
SciVation Xtend Performance at Bodybuilding.com - Best Prices on Xtend Performance!

Xtend Perform is exactly what I look for in a BCAA supplement. Xtend perform has the basic BCAA lineup but also adds glutamine, electrolytes, citrulline, and the peak02 performance blend. The main benefits of taking this for me was improved recovery, and prolonged workouts with less fatigue. I use this at the beginning-mid workout. The black cherry flavor tastes exactly like a cherry and tasted good mixed with about 12-15 oz of water. No issues with mixability. Try this out if you're looking for a good amino supplement with added benefits!!

30
Get Crushed: Muscle Blasting, Fat Burning Inferno

There’s a famous saying which states “what gets measured, gets managed”. In this circuit, what gets measured is time - you need to get through all the exercises below in as little time as possible. What needs to be managed is the amount of muscular and cardiovascular fatigue you’ll experience by the time you are done. Choose loads that are challenging, but will allow you to get through the “A” circuit three times while still having enough in the tank for the 1 mile run. By the time you are finished your legs, shoulders, back and lungs should feel like they’ve been doused in lighter fluid and set aflame.

31
500kg Deadlift, Possible or Impossible?

The problem i see with Hall, as much of a beast as i think he is, is that pretty much every big lift he has pulled and failed was almost always due to grip. In a legit powerlifting setting, I doubt he could pull that, not without some very serious attention on his grip training. I think benni would be the first simply because he currently holds the record for PL style deadlifting at 1015. That was done by itself, but if dl was all he focused on, he could pretty easily put up some decent (but paltry by comparison) squat and bench numbers, maybe 700's on squat and upper 500's on bench just to get through the meet fresh for the deadlift. Right now, i see benni as the lifter to compare to since he has the highest pull with no straps and only a belt.

32
Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

33
The Ultimate Protein-Food Meal Plan for Bodybuilders

With all that said, it’s time to start considering other protein options… ones that aren’t as mainstream. Enter: protein bread, protein chips, protein ice cream, and more. As for the protein chips and ice cream, they won’t destroy your fat or carb macros, containing little as 2 grams of fat and 5 grams of carbs. For once you’ll enjoy eating several times a day. Click on through to find out more about these protein alternatives and how to incorporate them into your daily eats, sample meal plan provided.

34
Bodybuilding.com on Twitter

Learn how to achieve your goals by focusing on what's absolutely necessary! #Bodybuildingcom Read more: http://bbcom.me/2gu2WCt  pic.twitter.com/nDot6GguNd

35
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

36
8 Sex Questions You’re Afraid to Ask

Same here: There’s no medical reason not to have sex while she’s pregnant, assuming you’re both healthy, disease-free adults. But again, the ball is in her court—each pregnancy is different, but many women feel most up to sex during the second trimester (after morning sickness has passed and before the baby starts pressing on all her internal organs), Werthman says. If you do happen to have an STI and she does not, it’s best to abstain until it clears up or the baby is born, because STIs can affect pregnancy and can be passed from mother to child.

37
http://www.ironmanmagazine.com/how-to-do-dumbbell-decline-bench-press/

I consider this to be one of the single most underrated exercises in the weight room. Gym bros always say, “Decline bench helps make the lower pecs bigger,” and they are partially correct. What most people don’t know is that the dumbbell decline bench press actually recruits the most muscle fibers out of any bench movement. You can dispute this or you can try this exercise out and see for yourself.

38
Instagram photo by James Smith • Nov 30, 2016 at 7:31pm UTC

39
Alani Fua 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

40
Sagittarius Horoscope for Tuesday, November 29, 2016

Tuesday, November 29, 2016 - There is an extra bounce in your step, and your charisma can charm everyone you meet. You are genuinely enthusiastic about the prospects for the days ahead as the thrill-seeking Sagittarius New Moon invigorates your 1st House of Self. Nevertheless, an edgy Venus-Uranus square amplifies your attractions to weird people, places and ideas. Your wired energy has you moving at speeds that others can't match. Roman philosopher Seneca wrote, "Everything that exceeds the bounds of moderation has an unstable foundation."

41
Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

42
How To Lose Weight And Keep It Off!

So if you just finished a transformation, your body might very sneakily try to get you to return to your old weight, the one you worked so hard to ditch. I'm here to help you avoid that fate. The secret to avoiding rapid unwanted weight gain and maintaining your hard work? A reverse diet.

43
People Magazine 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

44
9 Best Bodyweight Moves For Colossal Arms

Pike pushups mimic the overhead plane by getting you upside-down. Get into a pushup position and raise your hips until you have a straight line going from your hands to your hips. Keep your elbows in as you descend, drive yourself back up, and keep your hips up the entire time. To make this harder, put your feet on a box, ball or bench.

45
Holiday party food that won't destroy your diet

Having a holiday blowout? These lower-fat, lower- calorie takes on traditional appetizers and entrées taste just like the real thing, so you can both fool your guests and save that shrink-wrapped six-pack.

46
Dwayne Johnson 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

47
http://www.ironmanmagazine.com/can-you-eat-too-much-protein/

A recent study looked at whether a high-protein diet affected the immune system in response to a large volume of high-intensity exercise. Eight well-trained cyclists performed two separate weeks of high-intensity training while consuming either a high-protein diet of three grams per kilogram of bodyweight or an energy-and-carbohydrate-matched control diet that contained half the protein. Three grams per kilogram is equal to 1.4 grams per pound of bodyweight. So it’s 40 percent higher than the typical recommendation of one gram per pound daily.

48
Instagram photo by Dave Tate - Elitefts.com • Dec 1, 2016 at 12:41am UTC

49
Angel Ramirez on Twitter

@BioLayne Lol. We are not surprised. You are doing a great job, so much for a "PhD".. and for a dad.. Wish that kid/kids a LOT of luck.

50
Muscle & 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

51 Instagram photo by @therock • Nov 30, 2016 at 3:38pm UTC
52 Sports Illustrated on Twitter
53 Meaghan Kenny on Twitter
54 Tip: The Handcuff Drill for Healthy Delts | T Nation
55 Dwayne Johnson on Twitter
56 Your Choice: Do You Prevail or Get Derailed?
57 Men's Fitness on Twitter
58 24 Laws Of Eating For Muscle
59 Sharad Kelkar on Twitter
60 Instagram photo by Dave Tate - Elitefts.com • Nov 30, 2016 at 1:01pm UTC
61 http://www.ironmanmagazine.com/feel-the-beet/
62 TWO WEEKS OF 5/3/1 MEET PREP PROGRESSION
63 No Need to Thank Us for This Video of the Rock Singing a Lin-Manuel Miranda Moana Song Called ‘You’re Welcome’
64 Dexter Jackson 1995 NPC USA Champion
65 Chest, Shoulders & Triceps
66 Primary Leg Training
67 Dwayne Johnson on Twitter
68 Here is a tip for your... - Ben Pakulski IFBB Pro | Facebook
69 #CelebApprentice on Twitter
70 Instagram photo by Dave Tate - Elitefts.com • Nov 29, 2016 at 3:22pm UTC
71 EVERYDAMNDAY on Twitter
72 Kai Greene on Twitter
73 ♡ Amber ♡ on Twitter
74 T NATION on Twitter
75 Dwayne Johnson on Twitter
76 Bodybuilding.com on Twitter
77 An Appreciation of the Utterly Delightful Instagram Account of Dwayne “The Rock” Johnson
78 Ben Pakulski Answers Muscle Building Facebook Questions (PART 2)
79 http://www.ironmanmagazine.com/poor-sleep-weak-training/
80 James Maslow on Twitter
81 Everything you need to know if you have a small penis
82 How to do Plank Pikes
83 We 'Mirin Vol. 130: 10 Amazing Physiques
84 Build a Huge Back
85 Victoria's Secret Angel Jasmine Tookes Flaunts Her Stretch Marks
86 How to Recover From a Workout Faster and Stronger
87 Valeria Orsini Hits Miami in a Bikini for Art Basel
88 4 Ways to Use Alternating Overhead Presses
89 The 4 Principles of Muscle Gain
90 6X Mr Olympia Dorian Yates' Squat Alternatives
91 7 Easy Ways to Beat Bloat
92 5 muscle-shocking methods you forgot all about
93 Cory Everson