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1
Sagittarius Horoscope for Monday, December 22, 2014

Tuesday, December 23, 2014 - Your boss isn't in the mood to acknowledge your needs so you might have to overcome his or her resistance if the Moon's alignment with restrictive Saturn puts you in direct conflict with an authority figure. Your smartest strategy is to consciously moderate your own intensity to give others the time and space to recover any lost equilibrium. For now, less is actually better than more when asking for what you want. You can prove your worthiness by simply demonstrating your commitment to the cause.

2
T NATION on Twitter

You don't get the ass you want by sitting on the ass you have. http://www.t-nation.com/training/flat-butt-fix … pic.twitter.com/R6vdDQz1K5

3
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

4
A Better Chest Workout

Joe can keep the bench press as his main lift, followed by a neutral-grip overhead press as an assistance lift—this variation works the muscles that support the bench press in a more joint-friendly position. Then he’ll attack the chest with a rotational component in the T-pushup. This not only trains the pecs and shoulders in a way Joe won’t be used to, but he’ll also get some pulling in to counteract all the pressing (although he’ll still need to do plenty of pulling movements on his back day).

5
6 Muscle-Building Exercises You Can’t Do Wrong

Bad technique also goes beyond injuries: it kills performance. You’ll never lift the weight you can truly lift, and you’ll shortchange your muscle growth. You’ll use the wrong muscles, worsen your posture, and never achieve great results.

6 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1263/Seven_Things_Women_Should_be_Doing_in_Their_Workou.aspx

Same goes for all the other screens used to pass the time during cardio. Remember, you should be doing intervals, not casual cardio, and intervals require a level of intensity and focus that won’t allow for reading. Get an mp3 player and listen to audiobooks or music instead because this will free your body and brain up to give it all you’ve got.

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
Get Supersized with the 500-Rep Workout

This workout was designed as a way to “ shock” your muscles into some serious growth . Perform this workout for one week every 6-8 weeks to provide your muscles with a higher volume stimulus. It was not designed to be preformed for more than one week, so use this workout to break up your training and to keep your body from plateauing.

9
The New Nutrition Secret

After nearly 15 years of being asked this question, I guess it's time to provide an answer. But I'll be honest, I dread when people make this specific request.

10
5 Best Chest Workouts On BodySpace! - Bodybuilding.com

Looking to take your chest training up a notch? Try one of these 5 chest workouts from the athletes of BodySpace to power up your pecs!

11
T NATION on Twitter

Just how "natural" are those guys competing in drug-tested shows? Not very according to this: http://www.t-nation.com/training/how-natural-is-natural-bodybuilding … pic.twitter.com/TVewmY3KRO

12
Why Casual Sex Is Good For Your Body In More Ways Than One

Casual sex is good for your body in more ways than one. Researchers asked a group of willing (duh) college students to document their sexual encounters for 12 weeks, and monitored their overall well-being. In the end, those open to “sociosexually unrestricted” relations—aka sex with someone they didn’t know well and weren’t emotionally attached to—reported a higher sense of well-being and less stress after sex than afterno sex at all, says the study’s Zhana Vrangalova, Ph.D.

13
Warp Speed Six Pack

HOW IT WORKS Your core (the abs  and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss — after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

14
T NATION on Twitter

Need a new training split for after the holidays? Here's your guide: http://www.t-nation.com/training/8-most-effective-training-splits … pic.twitter.com/mwUfIcMlPd

15 'Can they breathe?' Execution-style killing of two NYPD officers celebrated; 'Salute the shooter'

‘Can they breathe?’ Execution-style killing of two NYPD officers celebrated; ‘Salute the shooter’

16
The Paleo Diet: So Easy a Caveman Could Do It

'When you're trying to reconstruct the diet of human ancestors, you want to look at a number of things, including the habitats they lived in, the potential foods that were available, how valuable those various food items would have been in relation to their energy content and how long it takes to handle a food item,” Ken Sayers, a postdoctoral researcher from Georgia State University said.

17
The One-Rep Workout for Incredible Strength

Getting bull strong isn’t just good for the ego. Stronger muscles are generally bigger muscles with a greater capacity for work. Maximum strength training also thickens your bones and connective tissues, making them less susceptible to common injuries, especially as you get older. The best and quickest way to get superstrong is to lift the heaviest weights possible—loads that you can only manage about one rep with. It may not sound like much work, but heavy training is exhausting, just in a different way from the higher-volume pump training  you’re probably accustomed to. Doing sets of one rep won’t cause the burning you feel doing 8–12 reps on curls, but it will take your full concentration. Still, because the sets are short and you need to rest fully between them to recover, it’s a relatively comfortable and fun way to train, and the satisfaction you’ll get from seeing your lifts improve dramatically over time will be a powerful motivator to keep going.

18
Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

19
Turn Your Training Around With Backward Running

“It’s absurd,” he says of adults sprinting backward around a track. But that hasn’t stopped him: He ran a reverse 5K in a record 19:31 at the backward-running world championships in Germany in 2008.

20
Fighter Diet News

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

21
No Carbs Diet: The Flaw in Fat Loss - Born Fitness

Glad that you wrote this article! I work at a Nutrition House and most of the weight loss advice I give stems from this kind of research. People do fear carbs and tend to have a very poor understanding of food and training in general; hence why they don’t lose any weight. I’ll certainly keep this in my bookmarks to share with those folks.

22
7 Weight-Loss Lies We Don't Understand Why People Believe Them

7 Weight-Loss Lies We Don't Understand Why People Believe Them

23
Is Exercise Making You Fat?

In other words, they pig out and bum around after getting home from the gym. So no, exercise is not making you fat. It’s actually making you healthier and happier. But this research indicates that for weight loss, exercise is not the only magic bullet. No doubt it’s a very important factor, but so is the kitchen .  This means you can't use your training as an excuse if you really want to lose weight. It doesn't compensate for poor eating.

24
Eating At Night Does Not Make You Fat - Born Fitness

Do you have more breakfast meetings or more dinner parties? Do you prefer drinks at night or in the morning? Eating at night is essential component of the social fabric of our society. And living in a world where you can’t eat at night and can’t enjoy food with your friends and family is too restrictive. It’s a reason why so many people hate dieting.

25
http://musicolio.com/

Musicolio is a collaborative community of people working together to even the playing field for aspiring artists and music professionals

26
H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

27
The Fit Five: Cut and Conditioned

“Ultimately, the weight should be dependent upon the goal of the person. A maximum effort set that results in failure at 15 repetitions is considered light in the world of a strength coach. A maximum effort set that results in failure around 6–8 repetitions is considered heavy. If maximum strength is the desired outcome, heavy weights will get you there. If endurance and higher exercise tolerance is the desired goal, lighter weights (12–15+ reps) are more optimal. Additionally, the ideal stimulus for muscle mass gain appears to fall somewhere in the middle of these ranges. Oftentimes the load variation between “light” and “heavy” is only a few pounds. Essentially, “light” lifting typically needs to be a lot heavier than one might think. Just keep it simple and change it up over time to see the results you want to see.”

28
Muscular Development 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

29
Healthier Holiday Alcoholic Drinks - Born Fitness

As with most things, the poison is in the dose. So if you want to enjoy booze (especially during the holiday season) but spend more time eating your calories instead of drinking them, here are two options that will make your drinks a little healthier. As you’ll notice, there’s none of the common felons: added sugars or syrups, the alcohol content isn’t overdone, and the portions are controlled.

30
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.

31
Get Symmetrical for More Muscle

Loaded carries are a very underused form of strength training. No other exercise transfers over into real life more than a loaded carry. No matter what our age or background is, at some point, we will have to pick up and carry heavy objects. The suit case carry mimics carrying a heavy load in one hand by our sides. You simply pick up a dumbbell or kettlebell that would be tough to carry for 40 meters, or so. The suit case carry helps improve core, oblique, upper-back and grip strength all in one. As you carry the load the key is to not favor one side. Instead, keep good posture and look as symmetrical as possible. 3 sets walking 40 meters or so each side.

32
Four Ways to Save Your Shoulders

Your rotator cuff is important (and injuring it means a long recovery), so learn how to keep it safe when you lift.

33
Time for Football! Time for NFL Cheerleaders!

Preseason is in the tank, your fantasy football team should be drafted and the first game of the season is almost here. No doubt, this year will be filled with hard hits, breakaway runs, incredible catches and of course beautiful women cheering on their team from the sidelines.

34
The Facts About Sugar in Smoothies and Juices

And since the average American isn’t eating nearly as many fruits and vegetables as she should, I recommend consuming two to four servings of fruit and three to five servings of vegetables each day (the USDA recommendation) in whatever nutritious ways you can. And if that means fruit juice and smoothies, go for it—just be picky about your ingredients.

35
Flex Lewis's Top 10 Training Principles

Flex is doing it his way. The Welsh Dragon and his nutritionist/trainer Neil Hill have fresh ideas about working out. From rep ranges to rest to exercise selection, the 212 champ doesn’t do things the same old way, because he doesn’t want to achieve the same old results. No, he’s striving for the ultimate. Rep after rep, set after set, Flex Lewis is reaching for his place in history. Three is the magic number, but 10 is the number of components that make his training unique.

36
A WOD with the Champ

We've got some brave editors here at Men's Fitness. Not always smart, but certainly brave. I am one of them. So I'll take the credit—or blame—for volunteering to jump in a CrossFit WOD (Workout of the Day) with 2014 CrossFit Games women's champion Camille LeBlanc-Bazinet. At 5'2", 125 pounds, the 25 year-old Canadian-born athlete has earned the title "Fittest Women on Earth" with her incredible strength and gymnastic ability. CBL, who works out twice-a-day, three times a week, earned her first CrossFit title last August at CrossFit Games in Carson, Calif. She did all that while still completing her degree in chemical engineering.

37
Not Just Another Puff Piece

hasn’t been around too long. That being said, I don’t see them going anywhere anytime soon. Launched in 2009 by Marc Daniels and Ricky Hendry, ISAORA was founded on the belief that premium performance and progressive style do not have to be mutually exclusive. ISAORA combines the functionality and benefits of high-performance technical apparel with a progressive modern aesthetic. Once you wear a piece from their Winter 2015 collection, it’s easy to see these guys really seem to know their stuff.

38
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.

39
The Fighter Workout

If only there was a way to do effective cardio training without running. Oh, wait, there's boxing and mixed martial arts. Fast-paced workouts can be used for boxing and MMA training in addition to just straight-up getting shredded. "This workout is a form of high-intensity interval training (HIIT) since your heart rate increases and decreases," says Oscar Hernandez, C.P.T., the designer of the routine. "Incorporate it into your weekly routine as a day of cardio to burn calories." Square up and get ripped fast.

40
To Stretch, or Not To Stretch?

Many studies have shown that stretching a muscle can increase IGF-1 levels. That rise is desirable because IGF-1 has been shown to slow the process of protein breakdown. Bodybuilders have also been told to stretch before, during, and after workouts to stretch the connective tissue surrounding muscle cells. Some trainers have advocated that the muscle connective tissue is like a pillow cover. If the pillow cover is tight, the pillow can’t expand to its full size. Stretching is thought to expand the muscle sheaths, which will allow the connective tissue to expand and allow for more growth of the muscle bellies.

41
Have Better Workout with the Right Balance of Amino Acids

Taking the right balance of amino acids before you train leads to better workouts and jump-starts  the results that intense weight training and a high-protein diet deliver. Here are four amino acid  supps we recommend to improve your workouts—and your results.

42
In the Crosshairs: Triceps Long Head

The long head of the triceps starts on the scapula (shoulder blade) and crosses the back side of the elbow joint where it converges on the common tendon that it shares with the other two triceps heads and attaches to the ulna (forearm bone). The long head is unique from the other lateral and medial heads, because they start on the humerus (upper-arm bone) and do not cross the shoulder joint like the long head. However, all three work together to cause extension of the arm at the elbow joint.

43
Mind Over Muscle

They’re part of your vision, too. When I competed against Sergio Oliva the first time, and he posed his tremendous lats, I shied away. Regardless of how good my body looked, I let him beat me mentally. Because I felt like a loser, I became one. But when we rematched a year later, I was able to convince myself that I was the winner before the contest even began. As a result, no matter what Sergio threw at me, I had the guts to match him pose for pose, and I took the Mr. Olympia title from him. As strong as the body is, the mind is where true strength comes from. One of my favorite examples is the Russian weightlifter, Vasily Alekseyev, who was the first man to clean and press more than 500 pounds. Think about that: Few men ever bench-press 500 pounds, let alone press it overhead. Nevertheless, Alekseyev wasn’t intimidated. He did it, then American Ken Patera did it, and others have followed. That kind of feat will never be easy, but once someone has the courage to do it, it happens again and again. Whatever your goals, in the gym or in life, you must make up your mind about them first.

44
Holistic Training for Explosive Growth

The muscle cell is a very intricate unit. No single mode of training can adequately force adaptive developments in all parts of the muscle cell. If only one element of the muscle cell is trained (ex. Hypertrophy) other parts of the cell remain unchanged after training. Therefore, in order to maximize cell size a host of different stressors must be thrown at the muscle cell. This is the basic idea of holistic training. Holistic training looks at the whole cell rather than just parts of it.

45
Stacks To Get Jacked

Multivitamin:  It may seem odd to include a multivitamin in a mass-gain supplement article, but for the newbie, the addition of micronutrients could mean a world of difference for anything lacking in your diet. The extra exercise stress associated with your new workout regimen will call for more vitamins and minerals to catalyze metabolic reactions. This addition ensures you have all the micronutrients needed to carry out body functions efficiently.

46
The 14 Most Popular Workouts of 2014

So, with no further ado, check out some of the workouts that have resonated most with you, our readers. You might be familiar with some, and if you encounter new routines that pique your interest, then get your ass down to the gym and get working!

47
50 Ways to Boost Your Energy

What do booze, an aching back , and a bad mood have in common? They all suck away your energy. But you can fight back. We mined hundreds of specific studies and interviewed dozens of experts to compile 50 of the very best tips to rev your engines—right now!

48
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

49
Mike O'Hearn on Twitter

Let me just say that you know you've made it when they thank you after oiling you down! Thank you @KVanDerham pic.twitter.com/bBuK5qODh6

50
shawn ray on Twitter

"The hardest part of any journey is taking that first step." - Unknown @MuscularDevelop @shredzarmy pic.twitter.com/FhlGJfK56F

51 The Titan Triceps Set - Bodybuilding.com
52 Top 5 Chests of the 1970's
53 Bodybuilding.com on Twitter
54 Holiday Foods You Should Swap
55 Bodybuilding.com on Twitter
56 3-Week Hardcore Holiday Workout Blast! - Bodybuilding.com
57 Labrada Jamie Eason Signature Series Skinny Bugs at Bodybuilding.com
58 Joe DeFranco on Twitter
59 And the Drunkest Day of the Year is...
60 Dorian Yates on Twitter
61 Hormonal Increases
62 Have "Low T"? What You Need to Know About Testosterone Pellets
63 The Real Deal on Protein Systhesis
64 Bigger Biceps VS Being Dangerous - Zach Even-Esh
65 Flex Lewis on Twitter
66 Branch Warren on Twitter
67 Save Your Next Party with This Appetizer
68 Seamus Feeney on Twitter
69 The Results of Overtraining
70 Mike O'Hearn on Twitter
71 Gal Ferreira Yates on Twitter
72 Dorian Yates on Twitter
73 Cellucor COR-Performance Whey at Bodybuilding.com
74 Jay Cutler on Twitter
75 Brent G. Weitzberg on Twitter
76 Muscular Development on Twitter
77 Fighter Diet on Twitter
78 Mark Dugdale on Twitter