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7 Foolproof Ways To Stay Fit During The Holidays

It's hard for even the most committed among us to stick to our super-serious workouts during the holidays. So instead of getting down on yourself for failing, make this a time of experimentation, a time to try some new things before you get back into your regimen. You'll feel better about yourself—and you may even discover some new things that re-energize you for the new year ahead!

How To Stick To The Last Few Weeks Of Your Diet

As you may have experienced yourself, frequent exposure to tasty foods can result in overindulging; try a new cookie, and before you know it, you've eaten the entire bag. Sticking to a few foods, on the other hand, can work to your advantage, especially in the last few weeks of a diet, when your cravings and hunger are at an all-time high.

Transform For Life

Anyone who is competing in their second (or third, or fourth...) transformation challenge in a row is eligible to win a Transformation For Life Award, in addition to the Grand Prize.

MuscleTech Amino Build Next Gen at - Best Prices on Amino Build Next Gen!

I have to say I am definitely a huge fan of the SixStar and MuscleTech products, even though they're on the lower end of the supplements scale. I find I always get what I need from their products with great flavours. Now, considering the only BCAA I've ever tried was made by Revolution Nutrition, it was peach flavour, and let me tell you, was it ever disgusting. If you have a huge knack for peach I suppose it wouldn't be bad, but for the average person who 'doesn't mind peach flavour' then I wouldn't recommend it at all. Needless to say I was hesitant to try MuscleTech's BCAA, let alone all this 'Next Gen' crap. But I caved. I tried it. Amino Build Next Gen - no caffeine. White Raspberry flavour. I wanted to try the Blue Rocket flavour, assuming it'll just be like a Blue Raspberry taste but they were sold out. It's sweet, yet tangy, tastes like juice, but not kool-aid. It's refreshing. It packs some wicked flavour to say the least. But when a product contains coconut water and watermelon juice, how could it not taste good, along with giving me the results I was hoping for.

The 10 Best Biceps Training Tips | T Nation

Now do another set and make it last at least 60 seconds, maybe even up to 90 seconds. Yep, you'll have to reduce the weight, and yes, this will hurt in a whole new way. In fact, it's tougher in many ways than doing fewer reps with a heavier weight, which is why many people avoid it. But you'll also be tapping into different muscle fibers and triggering a host of fresh biological responses that tell your body to "put some new muscle here."

Tip: The Dumbest Exercise in Existence | T Nation

It's the favorite exercise of bad personal trainers and people who don't look like they lift. Here's why you should avoid it.

Dee Jay Tight on Twitter

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The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

The Truth About Bread | T Nation

While Ezekiel Bread is the darling of Paleo people and anti-glutenites in general, it still contains gluten, albeit only that which is contained naturally in its ingredients; no additional gluten has been added. And, additionally vexing to Wheat Belly people – if they knew about it – is that it also contains some of that gliadin that's supposed to cause men to steal and women to sell their bodies for an angry fix of ciabatta bread. None of that should matter to most people, though.

Dan Stu on Twitter

Can't wait for #RockTheTroops tonight, our future President @TheRock has done something amazing for our men and women of the Armed Forces

Tip: The Toughest Exercise You'll Ever Do | T Nation

It'll take you to that dark place everyone fears. CrossFitters enter that place when they finish Grace or Fran. For a weightlifter it's always the place you go after a tough clean and right before a jerk. The weightlifter may be slightly dizzy and the pressure of the bar on the chest is causing lack of blood flow to the brain. Vision starts to shrink and you can feel as though you'll lose consciousness if you don't get the bar off your chest quickly.

Tip: Master the Muscle-Up | T Nation

It looks cool and it's a tough exercise, but most people can't even do one rep. Don't be most people.

Tip: The Leg Exercise No One Does Right | T Nation

The step-up. Nobody does it right, nobody coaches it right, and as a result it usually doesn't do much for you. If you can use a lot of weight, you're likely not doing it right. Unless you can squat at least 500-600 pounds using a high-bar style, it should be very hard to do proper step-ups with heavy weight.

Sammy on Twitter

#RockTheTroops is the one of greatest things I've seen on TV in a long time. Thank you @TheRock for putting on such an awesome show.

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The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

Tip: Ditch the Leg Press | T Nation

As an example, stand up and squat to mimic that exact position and you'll see how unfavorable it is for the low back. Though there's a minor save in the fact that the lifter has the load on his feet rather than his back, it's not enough to offset the fact that the lumbar spine likely goes into some deep flexion under heavier loads, especially if proper care isn't taken to watch form and technique.

Tip: The Worst Way to Deadlift | T Nation

Instead they're limited the tension that could be placed on the hams and posterior chain. This exaggerated and unnatural stretch creates excessive trauma and micro-ruptures to the hamstring tendon-insertion, which is highly vulnerable to injury. I've seen a strong association between straight-leg deadlifts and hamstrings tears among the athletes and bodybuilders I've worked with.

10 Mistakes Women Make With Diets | T Nation

Most of the time women do have an idea of what their vices are, but without someone saying "stop eating that" they'll keep the junk in their diets and scale back on the portion sizes. For some reason, petite-sized servings of crappy food make women think they'll achieve a petite-sized body.

6 Exercises That Need Excellent Form

Form Points: Plant your feet firmly on the ground about shoulder-width apart, or slightly wider, depending on the “style” of deadlift you are performing.  Grab the bar with either a double overhand grip, or a combination over/under grip. Note: If you prefer an under/over grip, it may be best to switch hands set-to-set or workout-to-workout to avoid over-pulling on just one bicep repeatedly. I also recommend the use of wrist wraps to take some of the strain off of the forearm extensors and flexors. Bend the knees to almost 90 degrees and bend at the hips so the chest is over the bar and the torso is parallel to the ground. Begin your pull by driving through the feet, then contract the quads, glutes, hips and lower back to smoothly, but forcefully, get the bar from the ground to near the top of the lift. To straighten the torso completely, you will thrust the hips forward, tighten the glutes, lift the traps and then retract the shoulder blades. From this tightly-locked standing position, carefully reverse the process as you lower the bar back to the floor. Begin the next rep from a c

8 Worst Things You Can Do to Build a Bigger Back

I recommend three basic angles of pull at every back workout in order to help engage all motor unit pools in the various back muscles: a vertical movement such as pull-downs or pull-ups, a horizontal movement such as seated cable or machine rows, and a bent-over movement such as BB or DB rows. Additionally, I urge you to use varied grips, such as wide, underhand and neutral/close to force the back musculature to engage somewhat differently. Those who train in one-dimension (as far as angles/grips) will fail to build the best back they are capable of.

10 Moves to Make Your Guns Grow

Among the most visually impressive body parts of a physique are the arms. To grow a pair of arms with fullness in the muscle bellies you have to pay special attention to your triceps, given that they account for 66% of your overall upper-arm development. More than that, you need to know how to isolate each area of your triceps properly because the majority of triceps exercises completely neglect the long head, which leaves you with a very narrow and underdeveloped appearance from certain angles.

5 Reasons You Need to Squat

When lifters discuss the most basic and fundamental compound exercises, the BB Squat is almost always at the forefront of the conversation. And this is for good reason, as there are few movements as effective for building mass, strength and power! However, because squats are also extremely exhausting and difficult, many trainees skip it, and instead choose to substitute far inferior exercises on leg day. Well, I am here to provide 5 compelling reasons why this is a huge mistake if one is truly serious about making profound progress in the gym!

25 Biolayne | The official website of Dr. Layne Norton

There has been a lot of discussion over whether or not training volume is important for hypertrophy and strength as well as the potential for injury. I address these issues as well as my own experience.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The 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, 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.

Scott Mathison's 240-Rep Bodyweight Challenge

Your abs have actually gotten a lot of work over the course of everything you've done so far, but you're going to focus squarely on them in this final workout. I like to perform these so my knees go all the way up to my armpits, alternating sides. Stay in a dead hang, and keep your torso as high as possible. Don't swing or use momentum. Sure, that will make each rep harder, but that's the point. No matter how tired you are, don't cheat. Use the full range of motion. If you have to stop and start again, do it.

John Meadows Speaks on Drugs & Nutrition for Bodybuilding -

John Meadows Speaks on Drugs & Nutrition for Bodybuilding -

How to Personalize Your Workout

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so...

Metabolic Drive® Protein - Biotest

Metabolic Drive® protein has been a bestseller for over a decade. It's the industry's gold standard for high quality, elite-level nutrition. And it tastes so good that gourmet food companies, high-end smoothie bars and upscale coffee shops use it to make their products. Metabolic Drive® is their "secret ingredient" for pleasing customers and delivering a truly gourmet experience that's impossible to get from solid foods alone.

Tip: The Plank is for Newbs | T Nation

This popular exercise doesn't actually do much, unless you're a rank beginner. Here's why, plus a better exercise.

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Sagittarius Horoscope for Friday, December 9, 2016

Friday, December 9, 2016 - On one hand, you're ready to play the day away, but on the other hand, you know it's in your best interest to keep your shoulder to the wheel. One minute you're enjoying the lighter side of life; the next it feels like you're sabotaging your own success. Luckily, your stress is only temporary because the buoyant Sun-Jupiter sextile reminds you of how far you can fly when you take the time to fully prepare for your journey. Accepting that your present actions determine your future happiness is a sign of wisdom and maturity.

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The 10 Best Bodybuilding Exercises You Can Do

Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight – DON’T!

5 Best Bodyweight Training Exercises

Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.

Tip: The Toughest Exercise You'll Ever Do | T Nation

It'll take you to that dark place everyone fears. CrossFitters enter that place when they finish Grace or Fran. For a weightlifter it's always the place you go after a tough clean and right before a jerk. The weightlifter may be slightly dizzy and the pressure of the bar on the chest is causing lack of blood flow to the brain. Vision starts to shrink and you can feel as though you'll lose consciousness if you don't get the bar off your chest quickly.

Make 8 Great Exercises Even Better | T Nation

There's no reason why this shouldn't also apply to pulling movements, just like how horizontal pushing movements (bench press, push-ups, etc.) are complimented by horizontal pulling movements (row variations). And, just like how vertical pushing movements (shoulder presses) are complimented by vertical pulling movements (pull-ups and pulldowns), diagonal pushing movements (incline presses, angled barbell presses) are complimented by exercises like leaning lat pulldowns and high-cable standing one-arm rows.

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The 4 Biggest Holiday Fitness Destroyers

So, you’ve let your gym membership slide and you’re thinking you’ll just wait 'til the post-New Year’s deals before you re-sign up. Or you figure, with all the holiday parties and dinners you have lined up, you may as well wait until after January 1st to really commit to that new low-carb diet plan. Problem with this kind of thinking is that while you are waiting for the perfect time to make fitness your priority, you are packing on inches to your waist and getting further and further away from your goals. And, at this rate, it will take you until April just to get back to where you were in October.

5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

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For a nighttime treat, you can’t beat this high-protein, peanut butter pudding recipe! #Bodybuildingcom Recipe:

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Train for Endurance to Power Past Your Muscle Building Plateaus

Maximal strength refers to how much you can lift for one rep, while power is about how quickly you can lift the weight. Many lifters are guilty of what Carter refers to as “cruising”—once the bar gets past their sticking point, they finish with lackluster effort. Don’t be that guy. Complete each rep with ferocious velocity. Bye-bye sticking points, hello muscles.

3 Exercises for a Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus, meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

The top fantasy football deep sleepers for week 15

The man who has become a staple of this column the past few weeks, Marqise Lee, is back yet again! After hauling in 5-of-8 targets for 113 yards Sunday against the Vikings, he's now ranked 30th in receptions among all wide receivers over the past four weeks—which is tops among Jacksonville receivers. To be quite honest, Lee should be owned in quite a few standard scoring leagues before even mentioning PPR leagues. Lee and the Jags draw another solid matchup Week 15 against a Texans' passing defense that is falling off its strong start, giving up the ninth-most fantasy points to wide receivers over the past four weeks.

5 Moves for a Concrete Core

>> Execution: For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to a loaded barbell (10 or 25 pounds on each side) instead. This will be your starting position. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you breathe out. As your perform the exercise, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Your arms should also be staying perpendicular to the floor throughout the move. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you breathe in. Repeat for the desired amount of reps.

7 Gym Hacks That Will Get You Bigger Biceps

Bottom line: if you want to bulk up, you're going to have to eat to fuel that growth intelligently. Eighty percent of the results you'll see in the mirror are based off your nutritional habits. Make sure you're eating nutrient-dense food every day, along with quality protein sources. Keep track of how many calories you're consuming, and if you fail to gain at least one-half a pound per week, try to eat about 200-300 more calories of healthy food. To gain one solid inch on your arms, you're going to have to gain about 10 pounds of bodyweight.

My Competition Training Schedule for 2017

I am really enjoying this 3 day a week training schedule right now for the holidays.  Recovery is great and with the added calories it is nice throwing up some heavier weights while I start to puff up from gaining a little bit of weight.  I won't go too crazy with it but I am up a couple of pounds from the change in my diet, allowing that larger meal after training and prior to bed.  I am roughly 225 to 228 at any given time during the week, right now.

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