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Part 2: ProBro Chest Workout with Mike O'Hearn & Ralf Möller @Golds Gym Venice

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Jay Update, Dec 17th, 2014

This video is about Jay Update, Dec 17th, 2014

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DeFrancosGym.com - "Behind the scenes" of Dan Hardy's strength workout

Check out some clips of UFC fighter, Dan Hardy, strength training at DeFranco's during his stay in the Dirty Jerz!

Ronnie Coleman Lunk Alarm

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1
6 Great Shoulder Savers

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

2
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

3
Sagittarius Horoscope for Thursday, December 18, 2014

Friday, December 19, 2014 - You receive a cosmic boost of energy when the evocative Moon bounces into your fiery sign this afternoon, lifting your spirits and reconnecting you with your heart. Nevertheless, this isn't a smart time to become complacent because you still must be extra-diligent in order to overcome the challenges ahead. Luckily, your growing confidence enhances your ability to handle nearly any situation that arises. Believing in yourself is half the battle.

4
7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

5
4 Killer Moves for Bigger Quads

The barbell step-up is a great exercise for overall leg development and especially the quadriceps. To perform this lift, set up a box, bench or stack of plates to a height of 18-24”. Put a loaded Barbell on your back and step up with your right foot. Place the right foot on the bench. Stand up on the bench by extending your hip and knee of your right leg and place left foot on bench. Step down with the left leg by flexing your hip and knee on your right leg. Return to original standing position. Start the next step up with your left leg, switching between right and left between each rep. Do 6-10 reps on each leg (for a total of 12-20 reps) for 3-5 sets.

6
T NATION on Twitter

Aw, don't be sad about your lack of mobility. Use this easy-to-learn exercise to get mobile: http://www.t-nation.com/training/30-second-mobility-cure … pic.twitter.com/8RLd8vyI8j

7
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

8
T NATION on Twitter

If your goal is to build the most muscle possible, break these 3 training rules: http://www.t-nation.com/training/break-3-rules-build-more-muscle … pic.twitter.com/mtfTltYO7q

9
The Abdominal Trifecta Workouts

*Begin each of your workouts with one of these ab routines to ensure you put 100% effort into each exercise. Continue on to your regular training program after you complete all the sets and reps.

10
10 Reasons to Dump Your Gym

Before deciding to get your membership, you had a look around the gym to see what kind of machinery and equipment they had. You didn’t join thinking you would never be able to use some of it. As soon as something breaks, the staff should take notice and take strides to get it fixed as soon as possible. Even if it isn’t a piece of equipment you usually use, or if there are other working machines, it reflects poorly on a gym if something is out of commission for more than a few days. “Nowadays, you can get parts over night and service people in a day or two,” trainer Mike Duffy says. “So if your treadmill is out for more than a week or your lat pull-down cable has been twisted around the weight stack for weeks it's time to look for a new gym.” Duffy goes on to say that this is often a sign of an apathetic gym owner or of a gym that simply cannot afford the repairs and may go under soon. Either way, it’s a sign to take your workouts elsewhere.

11
T NATION on Twitter

“ @T_Nation : Time to man-up. Or maybe we should say woman-up? http://www.t-nation.com/powerful-words/5-secrets-of-the-relentless … pic.twitter.com/5cEMla5PG4 ” T-nation never disappoints

12
7 Things Coffee Does to Your Body

But that doesn't mean you should abandon Starbucks just yet. As a slew of new studies show, coffee can be a very helpful stimulant when used the right way and may actually do more for your performance outside of the office. Read on for seven things coffee does to your body and how to best use it to your advantage.

13
A Workout for Every Holiday Time Crunch

Sometimes, like during the holidays, it can be hard to schedule a typical 60-minute gym routine. Fortunately, you don’t have to—that is, not if you’re willing to go all out. Put these three workouts on your to-do list this month and prove to yourself just how little time you actually need to look like an athlete and perform at your very best.

14
6 Fitness Tests You Should Be Able to Pass

Spring is finally here, which means all of you students out there have finals coming up. For most of your classmates, that means lounging around for as long as possible before a series of grueling all-nighters fueled by caffeinated drinks and thoroughly processed salty snacks . Don’t let yourself go down that road—use your time wisely (at least go about it better than your roommates do). And, of course, don’t let exercise fall by the wayside through all those sedentary hours of reading and writing. Take a study break to take our "fitness final exam," assembled with the help and recommendations of trainer Dan Trink of Trink Fitness.

15
This Is Where Fat Goes When You Lose Weight

When we talk about weight loss and fat burning we are talking about a specific type of fat — one that accumulates when we eat excess carbs and protein that our bodies don’t need to use at the moment. These excess macronutrients get converted into things called triglycerides, which are then stored in adipocytes (fat cells) in your body. If you are trying to lose weight, you are attempting to metabolize (use, burn, convert) those triglycerides. Essentially, they need to go through a process of chemical reactions in order to change into something else that is no longer fat. That is how fat loss works.

16 http://www.bodybuilding.com/fun/weekly-twitter-giveaway-terms.html?mcid=twitGATC

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 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.

17
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

18
How Many Eggs Are Safe to Eat? - Born Fitness

While the whites still offer protein, it’s only slightly more than 50 percent of the total amount. The yolks are part of what give eggs the highest possible biological value, which is a measure of how well a food suits your body’s protein needs. So 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. There’s a big difference.)

19
The Rock Delivers Another Lesson on Focus

Also, check out one of the most important hash tags The Rock uses in the message, which could serve as today's most valuable lesson. "#AndDontTalkToMeInTheGym" is really a solid request/piece of advice. If you want to lift weights, then go to the gym. If you want to be social, then go to a social club. If you want to get to know the people at your gym, then you wait until they are finished working out before saying hello. Period. Don't bug them while they are trying to get their burn on, it's lousy gym etiquette . Check out The Rock in action:

20
20 Fittest Foods for Men

19) Olive Oil 119 calories per tbsp Eat 2 tbsp per day Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

21
Protein Almond Snack Balls - Born Fitness

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. (With lunch tending to be the most the difficult to keep “healthy.”) But for most people, especially those in the working world, finding healthy snacks is oftentimes a frustrating challenge. Whether it’s the deceptively unhealthy “100-calorie” packs, or offices providing fuel that tastes greats and leaves you feeling like crap a few hours later, it’s not easy to find what your body needs…and enjoys. Enter protein almond balls. This no-bake recipe, created by Liv Langdon , can be made quickly at home, stores easily at work, tastes great, and fuels your body with the type of nutrition you want and need during the day.

22
12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

23
The Born Fitness Approach to Health and Fitness - Born Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

24
2014 Olympia - Phil Heath - Men Open

2014 Olympia - Phil Heath - Men Open

25
Start Here - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

26
Food Fight: Tuna vs. Salmon

“Salmon may have more calories,” she says, “but for an active guy, that’s not so bad. For those extra 16 calories per serving, you get heart-healthy fats, nearly as much calcium as a glass of milk, and almost an entire daily dose of vitamin D, which is almost impossible to find in other foods—including tuna.”

27
Eat The Damn Dessert - Born Fitness

Learn your limits. Understand your triggers. And build a system that helps you succeed. But don’t remove all the foods you love. It’s a common recipe for disaster and one of the most common reason why so many diets actually fail.

28
Optimum Nutrition Gold Standard Pre-Workout at Bodybuilding.com

This formula raises the bar by providing you with only what you need to achieve your True Strength™ — made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate — one of the industry’s most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate — a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation. The Gold Standard of Flavors: ON has also raised the bar on flavor. Available in options such as Blueberry Lemonade, Watermelon, Pineapple, Green Apple, and Fruit Punch, Gold Standard Pre-Workout™ leaves all other pre-workouts behind on performance AND taste.

29
Dennis James & Big Ramy Train Shoulders

Dennis James & Big Ramy train shoulders at Fitness 1 Gym in Glendale, Arizona before the 2014 NPC Dennis James Classic and IFBB Bikini.

30
The Truth About Cardio and Muscle

Assuming you’re eating sufficient calories to grow muscle , and performing only a moderate amount of endurance training (i.e., not training for a marathon), you should have no trouble gaining size with a lifting-meets-aerobics program. Aerobics will actually make you a more efficient lifter. A competitive powerlifter with a 475-pound bench press, Nuckols regularly incorporates steady-state training into his program: “It helps you increase your training density, volume, and frequency by aiding in recovery during your workouts and between your workouts. Being able to work harder and recover from more work is the simplest way to make more progress.”

31
Should I Have Sex With My Girlfriend at Her Parents’ House?

Assuming she’s cool with it and her parents won’t castrate you, go for it—as long as you do it quietly. Choose times of day—before you go to bed, before you’re out of bed in the morning—to make the act less conspicuous. Disappearing after lunch for a “nap” that turns into a liaison is a tacky move around her family. So: If the fam won’t freak and you can be discreet, then yes, you can have sex with your girlfriend at her parents’ house.

32
Simple & Effective Calf Training

Calves represent quite a dilemma for many when it comes to creating a complete and balanced physique. They are among the most difficult muscles to develop. In large part, this is because of the difference in calf structure among different individuals. Everyone'’s calf structure goes from the knee to the ankle, but in some cases the muscle itself (the "muscle belly"”) is very long and the tendon attaching it to the lower leg is short. Even a few inches of extra length can make a big difference in muscle volume, because muscle size is measured in volume -– three dimensions, not two. Anyone who has spent any time around boats knows that a 40-foot yacht is not just a little bit bigger than one that's 30 feet - it's MUCH BIGGER, because you're dealing with cubic volume, not just length. An individual with "“high"” calves is going to have much more trouble developing a lot of size than somebody whose calf is mostly muscle and very little tendon attachment. The same is true for forearms. But that doesn't mean the task is impossible. With high calves you may never develop the best lower leg on the planet -– or even just in your gym - but you can increase size and end up with a lot more development than you initially thought possible.

33
Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted?

34
4 Bodyweight Finishers

Since muscle failure is one of the keys to muscle growth , most lifters like to finish their workout with a few exercises that allow for higher reps. This technique can increase blood flow to target muscles, break down additional fibers and instigate protein synthesis. But after a while, the selections tend to grow stale: flyes on chest day, straight-arm pulldowns on back day, leg extensions for quads. Yawn. Why not spice up your playlist with some challenging bodyweight moves ? These exercises test your mettle and provide greater functional finish than you can find at the cable station.

35
Bodyweight Workouts For Fat Loss: Do They Work? - Born Fitness

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

36
Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

37
The Ultimate Mud-Run Training Plan

A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line.

38
Joe DeFranco 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

39
2014 Holiday Fit Gift Guide - Bodybuilding.com

No matter who or what type of fit person you're shopping for, we've got you covered with the hottest 2014 fit gear. The 2014 Holiday Fit Gift Guide conveniently spans 12 categories to make sorting and finding items much easier for you, from the best fitness accessories for both men and women to some simple, last-minute stocking stuffer ideas. Click on any of the boxes below to start browsing or assembling your own wish list!

40
Dany Garcia – Businesswoman, Bodybuilder, Philanthropist, Wife and Mother

Dany Garcia, powerhouse manager to the box-office heavyweight Dwayne “The Rock” Johnson and co-founder of their production company, 7 Bucks Productions, gave LatinTRENDS an exclusive look into her life as a business woman, producer, bodybuilder, philanthropist and mother.

41
The Ultimate Grip Strength Workout

“Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps,” says Jedd Johnson, strength coach and co-founder of DieselCrew.com. "This translates to better results in the gym."

42
Eat This, Not That! 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

43
What a DNA Test Taught Me About Diet and Exercise

I'm in the process now of incorporating all these changes and recommendations into my diet, and I’ve arranged for further testing on the whole celiac issue. (I know, the topic is celiac/gluten sensitivity is considered trendy and borderline cliché but the DNA doesn’t lie—and my gut has been trying to tell me something for years.) I’ve also just begun a low-carb eating plan.

44
Peaking the Biceps

Seven-time Mr. Olympia Arnold Schwarzenegger built some of the most impressive biceps of all time using this routine. He’d perform it three times a week, but you can do it once or twice, depending on your own training split. Along with the routine below, Arnold shared a tip for creating massive peaked bi's: "Concentration curls are the single best exercise for maximizing the biceps' peak."

45
Breathe In, Breathe Fat Out

The more you exercise, the better off you are health-wise and mind- and body-wise, but you already knew that. What you might not know is 80 percent of the fat that leaves your body is expelled through your lungs. That’s right. You’re breathing away those pounds, according to recent research published in the British Medical Journal . Ahhh, science.

46
Catching up on Sleep May Not Work

A few extra hours of sleep on the weekend may not erase all of the damage done during a sleep-deprived workweek.

47
Zach Even-Esh: Strongcast

In this episode of The STRONG Life Podcast I share some BIG lessons on money, your finances and lifestyle. I've seen countless people driving 40, 50 and $60,000 cars and they complain about having no money, being depressed or needing a discount on a...

48
Dwayne Johnson on Twitter

“ @TheRock : Cafe' cubano in hand & keepin' the business in the hood. #LittleHavana #OnSet #BALLERS #JefeGrande pic.twitter.com/jdKamgz5DD ”

49
Higher Biceps, Sweeping Triceps Workout

Now, the problem with the brachialis is that while doing most curling movements, it is a weak flexor of the upper arm. “So what do I do?” I’m glad you asked! What needs to be done is to put the biceps in a mechanically weak position when performing curling movements, so that the brachialis needs to be activated to a much greater degree. Like I said, most curling movements will not “get-er-done,” as it takes specific hand positions and/or curling angles to force the brachialis to take the brunt of the load.

50
100 Reps: The Forgotten Plateau Buster

As an example, 100 barbell squats can be potentially fatal, whereas 100 leg presses will only make you run for the bathroom. Ideally, you want to add a second workout for that particular muscle group within the week, which should be more in the realm of 6-12 reps.

51 Sugar Shock
52 10 Ways to Cancer-Proof Your Life
53 What Is Isolation?
54 18 Laws Of Back Training - Bodybuilding.com
55 Dymatize Pursuit-Rx All Natural Recovery Blend at Bodybuilding.com
56 shawn ray on Twitter
57 Mike O'Hearn on Twitter
58 Size Secret #7: Unilateral Static Holds
59 Flex Lewis on Twitter
60 How Your Tech Products Put You In Pain
61 Training Mistakes Part 1
62 DieselStrength on Twitter
63 The Surprising New Fry You Must Try
64 Bodybuilding.com on Twitter
65 Did The D-Backs Trade Wade Miley Because He Wouldn't Give Up Gluten?
66 Men's Fitness on Twitter
67 DieselStrength on Twitter
68 DieselStrength on Twitter
69 DieselStrength on Twitter
70 Bodybuilding.com on Twitter
71 Muscle Recuperation & Anabolic Hormones
72 Lee Haney's Pointers for "Perfect Form"
73 shawn ray on Twitter