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The Leg Workout Even The Pros Fear

Take 4 common leg exercises and tweak each one to make it as challenging as humanly possible. Now, we're talking serious growth!

Evan Centopani's Switched-On Back Workout

With one simple tweak, this bread-and-butter barbell routine becomes easier on your lower back but harder on your muscles. You need to know this!

Arnold Classic 2017 Preview - Shawn Ray Unleashed Ep 12

In episode 12 of Shawn Ray Unleashed, Shawn talks about the men's open & 212 competitors who will be competing at the 2017 Arnold Classic in Ohio.

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1
How Much Muscle Can You Gain?

Often, people believe that if they take in 3,500 more calories during a week that they will be successful at packing on slabs of muscle. However, the old adage that one pound equates to 3,500 calories is right for fat but not muscle. If you want to gain one pound of fat, then you should be taking in an extra 3,500 calories per week. Now there's one way of putting on some weight!

2
Transform For Life

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

3
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

4
PRE-KAGED by Kaged Muscle at Bodybuilding.com - Best Prices on PRE-KAGED!

Since 2013 I've been training in gyms and eating healthy, over time that time I've lost 60 pounds over that time, cutting alot of fat and buidling lean muscle being as natural as you can be. I started taking products like assault preworkout and procomplex proteins..last year I was introduced to PreKaged's closest competitor, PreJym, I liked product for the first couple sessions then I felt absolutely nothin from it. I started researching more and comparing the two brands and I noticed how much more natural PreKaged is, plus there's only one flavor to make testing it east a's far as taste wise, when other supplements have different flavors they tend to have different ingredients or different amounts of certain ingredients depending on the flavor. I ordered Prekaged, Inkaged, and Rekaged...I've never felt better in my entire life and I mean that from the bottom of my heart. I take one scoop in the about 40 minutes before I enter the gym and I take my inkaged during my session, I start drinking my inkaged about 20 minutes into my workout, every time I drinking half of my shaker bottle half way I refill and then do that one, sometimes to more times before finishing the entire drink before I leave the gym.

5
Holiday Health Treats That Don't Go Right To Your Seat!

Although delicious, traditional Thanksgiving meals are usually unhealthy and can hurl your fitness goals into a downward spiral. However you are in luck! Despite common misconceptions, you can make healthy alternatives that are just as tasty - your family won't know the difference! Let Dr. David Ryan introduce you to 5 Thanksgiving recipes that you can enjoy, and not have to loosen your belt a notch after eating.

6
Jumping Rope: From Beginner to Boxer | T Nation

  Start with the rope behind you and twirl it over your head as if you were going to start jumping. As the rope passes your head and starts to come down in front of you, cross your arms. Don't even try to jump over it at this point. Just drag the rope into your toes. Step over it and repeat until you're used to where your arms need to be positioned. When crossing, the goal is to completely displace your hands: Your left hand needs to end up where the right hand normally is, and vice versa.

7
Tip: Build Arms in 60 Seconds | T Nation

If you typically go heavy, your set probably fell below 60 seconds. Let's say you did a fairly heavy 8-rep set, and it took roughly 1 second to lift the weight and you lowered it under control for 2 seconds each rep. Do the math. That's 24 seconds per set. Add a 1 second squeeze at the top of each rep and you get 32 seconds.

8
Bodybuilding Supplements - Six New Research Findings

Most athletes have experienced muscle soreness after intense weight training— called delayed onset muscle soreness (DOMS). Small tears in the muscle fibers cause the initial soreness— inflammation during the repair process makes it worse. Typically, pain increases during the first 12 hours after training because of the initial injury and gets progressively worse because of inflammation for a day or so before it gets better. Omega-3 fatty acids , found in fish oil, might prevent DOMS because they reduce inflammation— according to a small study led by Grant Tinsley from Texas Tech University. Seventeen untrained women took fish oil containing 3,000 milligrams of EPA and 600 milligrams of DHA for a week before a single weight-training workout designed to cause muscle soreness. Fish oil had no significant effect on DOMS, but the researchers concluded that trends in the data suggest that fish oil supplements might be effective. According to the rules of statistics and research, fish oil had no effect on muscle soreness. Using 100 subjects rather than 17 might have resulted in a significant effect.

9
How Not to Go Bald | T Nation

If you're genetically susceptible to hair loss, there's no easy 1-2 punch in preventing it. However, it's quite possible to reverse or maintain your current levels of hair by employing a "cocktail" of ingredients. Many popular shampoos and other topical products contain many of the following ingredients. As a good rule, though, be sure to use a few of them.

10
Training Style: Volume Training

Learn how to crank up your workout and turn up your muscle-building gains

11
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

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.*

12
Tip: Live Longer, Prepare Veggies Like This | T Nation

The one thing that just about everyone can agree on is that eating fruits and vegetables is good for you, but just how good is always up for debate. In attempt to at least make a dent in solving that debate, scientists at the University of Sydney used data from more than a 150,000 Australians during the "Australian 45 and Up Study" and followed them for an average of 6.2 years.

13
Tip: The Leaning Lunge for a Stronger Butt | T Nation

Standard lunge form doesn't hit your glutes and hams much, and it can cause knee issues. Here's how to do it right.

14
Tip: Eat 12 a Day and Replace Fat with Muscle | T Nation

Eat these for 30 days and gain a kilogram of muscle and lose a kilogram of fat. That's what science says. Check this out.

15
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

16
8 quick workouts to fight weight gain

These eight workouts are quickies. They’ll get you in and out of the gym in no time. But, you’ll still get your pump, still stimulate some growth, and still burn some fat. These routines will keep you in check.

17
Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

18
We Asked 20 Women: What's the worst thing a guy can do after sex?

You can cross the threshold from 'genuine gentleman' to 'certifiable jerk' real quick in a woman's mind when all the getting-to-know-you courtesy is swept aside and you start sleeping together. So, do yourself (and women!) a favor and stop these awful post-sex habits. They're killing your game and drastically cutting your odds of sleeping with her again.

19
Tip: Take This Vitamin for Better Sex | T Nation

If this is impossible (because it's freakin' winter), or you can't abide by this "risky" behavior, use supplemental D3. Unfortunately, the only way you'll know if you're up to healthy levels is to get a blood test. The desired level is between 50 and 70 nanograms per deciliter of blood.

20
The top fantasy football busts of week 16

It's becoming painfully obvious that the dislocated pinky finger is bothering Carr. He may be a Pro Bowl QB and possibly even an MVP candidate, but he may not help you win a fantasy championship. He's thrown for a total of 590 yards and three TD the last three weeks, which works out to an average of 196 yards and one touchdown. Those aren't the type of numbers that will get it done for fantasy owners. The Colts present a favorable matchup, but it's just not clear that Carr can repeat his early season success. Plus, there may be other injuries that we aren't even aware of.

21
Merry Christmas, Bob | T Nation

If you're a regular T Nation reader, I doubt you need to be called out. But maybe you've caught yourself slacking. Maybe you've missed a few workouts or you started a little too early on the usual holiday feasting, like, say, back in September.

22
Optimum Essential AmiN.O. Energy at Bodybuilding.com: Best Prices for Essential AmiN.O. Energy

There are times when you want a hefty dose of caffeine for pre-workout performance. But on other occasions, like first thing in the morning or a late afternoon pick-me-up, what you’d get from a cup of coffee is more appropriate. ON’s Essential Amino Energy™ offers the best of both with a formula that delivers 100mg of caffeine from natural sources per 2-scoop serving. Decrease or increase the energy level as the occasion demands. Each serving provides 5 grams of micronized amino acids.

23
3 Nutrition Bro Tips Debunked!

It's no secret that protein plays a major role in repairing and rebuilding muscle. That's because the building blocks of protein, amino acids, are what come together to form your hard-earned muscle. But when the discussion turns to the optimal protein intake to maximize muscle growth, things quickly gets muddy. You'll find zealots swearing by numbers as various as a gram per kilo or pound of bodyweight, two grams, or even more. Further confusing things are all those legends about bodybuilders of yore crushing man-sized piles of eggs, fish, and steak on the daily.

24
Tip: Do The Loaded Hang | T Nation

Control the descent of your last rep on the pull-up bar and maintain the tension and the position at the shoulder while squeezing the bar as hard as you can. Stay in that position, fighting the urge to go lax at the shoulders. Don't hang out on the capsule and ligaments.

25
Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week. http://bit.ly/2ffDB15  pic.twitter.com/P1caZG3pmP

26
Tip: The Hybrid Hammer Curl | T Nation

When it comes to functional hypertrophy of the arms, the slight angles for both hand and shoulder positions are far more advantageous than the common fully pronated, fully supinated, and neutral grip positions with a neutral shoulder. Why? Because the body functions in spiraling groups of muscle, fascia, and neural connections. These create tension. So limiting this irradiation reflex doesn't make sense. Instead, train it directly.

27
Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

28
Friendly Competition/Challenge Thread

I really need to best your 17 reps on the 27th to save what little face I have left.

29
On Trial: Incline Dumbbell vs. Preacher Curls

When you perform the incline dumbbell curl, your arms move behind your body. This stretches the long head of the biceps, which runs over the shoulder joint. When you stretch a muscle before you contract it, that muscle is able to contract with more force (i.e., it is stronger), and so it takes on the majority of the load during an exercise. Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is an effective exercise for building the biceps peak.

30
Top 5 Traps Training Mistakes

Traps get no respect. They fit in with both shoulders and back, and therefore can be worked (and overworked) with either. Piggybacking with broader workouts, traps seldom get the honor of their own routines, and yet, your two trapezius muscles (left and right) are large, dramatic and complex, bracketing your delts and neck, and forming a kite on your upper back. By contrast, your biceps are puny and simple, but surely you have a bi routine and dote on every curl. Don’t shrug off trapezius training. Give it the respect it deserves by passing our traps test. Class is in session.

31
Revitalize Your Abdominal Workouts

The other thing that makes this routine unique is the inclusion of the vacuum. Your internal abs aid in your breathing and posture, and strengthening them can help prevent or relieve lower back pain, assist stabilization during lifts like squats and deadlifts and even slim your waistline. You’ve probably noticed that even some ripped bodybuilders have trouble holding their bellies in. This is, in part, because of structural weakness in their transverse abs. The best way to strengthen this area is the vacuum — an isometric exercise you can perform anywhere. Exhale and simultaneously suck your midsection in as far as possible, and hold for as long as you can (up to one minute) while you continue breathing. If this starts to feel easy, pull your waist in harder. Each hold is one set.

32
FREE Shipping over $50, NON GMO protein, Top supplements

Scitec is Europe's favorite sport nutrition and supplement company, creator of best selling bodybuilding and fitness products like 100% Whey Protein Professional, Jumbo Hardcore muscle gainer, Hot Blood pre-workout formula and Amino Xpress or BCAA Amino Acid power drinks.

33
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

34
6 Perfect Muscle-Building Meals

700 calories, 60 g protein, 83 g carbs, 13 g fat Why? For muscle-building, there'’s nothing like beef -— it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Hardgainer Tip: Choose lean, not extra-lean, beef (around 10%-–15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli -— low in calories, high in fiber -— to control calories and your feelings of hunger.

35
How To Keep Chin-Ups From Jacking You Up

Now think of that movement in an exercise setting. How often do you press a barbell overhead with a supinated grip? You may do an overhead dumbbell press, where you start with a supinated grip at the bottom, but end with a pronated grip at the top, often referred to as an Arnold press. Or you may do a reverse-grip bench press. Honestly, if I review your training logs for the past five years (and I know that every Bodybuilding.com reader is smart enough to have a training log), I'm sure I'll see a variety of overhead presses using various implements and grip widths, but the grip orientation will always be either pronated or neutral.

36
"Episode 92: The Formula for Prosperity w/ Super Bowl Champ Steve Weatherford" from Joe DeFranco's Industrial Strength Show by play.it on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

37
Tip: Strengthen Your Mind-Muscle Connection | T Nation

One of the biggest obstacles lifters have when trying to build lagging areas is a poor mind-muscle connection. Once you're past newbie gains, you'll have one hell of a time building your body until you "feel" the muscles working. This is where the iso-dynamic contrast method comes in. Here's how it looks with a biceps exercise.

38
Tip: Do This BEFORE You Curl | T Nation

It stimulates muscle growth via an accumulation of growth factors and mTOR activation, but there's very little, if any, muscle damage. So you can (and should) do this type of biceps work multiple times during the week. Think 3-4 days a week. This will allow you to become even better at recruiting the biceps.

39
Sagittarius Horoscope for Thursday, December 22, 2016

Thursday, December 22, 2016 - People might be high-strung today as the demands of the busy season begin to take their toll. However, there is also a sense of merriment in the air and the sound of laughter rings out -- which is exactly how you like it. Although there is a possibility for some turbulence on this flight, the lithe Libra Moon will help you maintain a level head amid the commotion and fly through the day like a seasoned pilot. Spreading cheer is one of the things you Archers do best.

40
Men's Fitness on Twitter

Take a break from the typical grind and increase strength with these 10 workout challenges from Men's Fitness.

41
Mike Titan O'Hearn 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

42
What is the best holiday workout schedule?

The holiday season can be awfully tough on the body. Not is the food a killer, but your schedule can be just as unforgiving. Taking in the extra calories, coupled with a series of missed workouts and you're 5 pounds heavier in a week. The best way to combat holiday weight gain: keep up with your fitness, no matter what. But, given the difficulty of scheduling, we're designed a "holiday workout schedule" to simplify it all. The goal is to workout five days. Three days will be spent in the gym lifting weights and two days can be done from home. The lifting days are built around big, compound exercises and done with extremely low (or no) rest periods. This will have the body using massive amount of calories. The at-home workouts are quick bodyweight circuits designed to rev your metabolism without needing to get to the gym to do it. All five workout should take approximately 30 minutes.

43
7 Supplements for Intense Energy

Caffeine has been found to increase muscle strength and endurance during workouts. One study published in a 2003 issue of the Journal of Pain found that subjects who took caffeine an hour before intense exercise experienced significantly less muscle pain while exercising. So, if your muscles hurt less while exercising, you’ll be able to work out harder for longer. Caffeine also increases the amount of fat you burn during workouts. This isn’t just positive in a body-composition sense — it’s also good for your energy levels at the gym, because more fat burning spares glycogen levels (the stored form of carbs in the body).

44
Muscle Soreness vs. Muscle Growth

The moral of the story: Muscle soreness is a poor indicator of muscle damage. Trained athletes develop protective mechanisms in the muscle to prevent further damage, called the “repeated bout effect.” So don’t feel you haven’t worked hard enough just because you’re not sore. - FLEX

45
How I Got Over My Fear of the Gym and How You Can Too

If you really think you can’t do it on your own just yet, that’s cool. A good training partner when first starting out makes things 100x easier. You’ve got someone to get through the grueling sets and reps with, but it can also help with getting acclimated to the social scene. (Yeah, there’s probably a scene of some sort at your gym.) Also: make sure it’s someone that’s down to really make it happen. A crappy training partner can kill you—and your plan.

46
5 Fat-Fighting Strategies to Make Weight Loss More Effective

You’ve probably already got a big goal in mind—like losing 25 pounds (or more). That’s great. But according to Joy Bauer, R.D., a best-selling author and diet and nutrition expert for NBC’s Today show, short-term goals help get you there more easily. “These should be daily or weekly checkpoints,” she says. “Things you can achieve and work toward to help you stay on track.” Your goals don’t have to be elaborate or life-changing, either. Set a few simple goals every morning—getting in 30 minutes of training; skipping your regular afternoon junk-food binge—meet ’em and then build off of 'em for even bigger accomplishments tomorrow.

47
On Trial: Front Barbell Shrugs vs. Behind-the-Back

For balanced traps developed from all angles, include both versions in your trap-training program. To build bigger/higher upper traps, the barbell shrug to the front is the winner. To build thicker traps and to hit the middle portion of them, the behind-the-back barbell shrug is a better choice.

48
The 10 best hairstyles for men that will never go out of style

With all these new options on the spectrum of masculinity, we have decided to help narrow down some of easiest and best ways to knock out one of the most daunting—your hair. To help you choose the best cut for your hair type and preference, we looked to Amy K., a cool gal we love, who happens to be AXE Hair Celebrity Spokestylist. When the heroes of Hollywood—like Eddie Redmayne and Ryan Reynolds—need to look their best for high-profile events, they turn to her. (You'd be surprised how much most guys love getting their hair done). So yeah, she knows a thing or two about finding a style that works, and making it work fast.

49
11 Ways to Fix Shoulder Pain

To fix your cranky shoulders, you need to find good replacement exercises, improve your posture, and move better. Here are eleven great tips (in no order of importance) that will get you feeling great again.

50
Mass Deception

I started bodybuilding when I was 18. For the first nine years, I was in the gym all the time — two hours per workout, hitting every bodypart with 20-25 sets. That, I was taught, was how I had to train. I was fine with that. I loved it, but life soon conspired against it. Family and career responsibilities increased, chopping my training time to one-third of what it had been. However, I refused to compromise my bodybuilding progress. Somehow, I had to compensate for my loss of training time by making my workouts three times more productive. The Dorian Yates-Mike Mentzer method satisfies that requirement if appropriately applied and it worked for them, but it demands multiplying your intensity manifold. That I could do.

51 Tip: Eat This Kind of Bread | T Nation
52 5/3/1 Football and Joker Sets
53 The Right Way to Perform Dumbbell Concentration Curls
54 Anytime Gains
55 5 Bodyweight Exercises You Can Do Without a Gym
56 10 tips to cut body fat — for good
57 Row to Grow
58 Bodybuilding.com on Twitter
59 To Stretch, or Not To Stretch?
60 The Art of War
61 Can I Get to my Goal with Only BW Exercises?
62 Build a Better Holiday Plate
63 Tip: Build Arms in 60 Seconds | T Nation
64 Joe DeFranco on Twitter
65 Best Exercises for a Complete Back Workout
66 6 Tips for a Better Deadlift
67 Get More Out of Your Lateral Raises
68 Build Muscle and Get Lean with the Right Breakfast
69 5 Good Reasons to Eat Your Carbs
70 5 Ways to Clean up Your Routine Foods
71 Give yourself the gift of shred
72 Bodicafe - Best Products Selected By Iris Kyle and Hidetada Yamagishi
73 Dwayne Johnson and Zac Efron Hit the Beach in New 'Baywatch' Photo
74 Instagram photo by Mr. Olympia LLC • Dec 24, 2016 at 2:15am UTC
75 Jay Cutler's 7 Tips for Building Huge Triceps
76 The Workout to Burn Off Your Belly Fat
77 Bodybuilding.com on Twitter
78 The ESPN reporter that's as shredded as the pros
79 RSP Nutrition AminoLean Energy Formula at Bodybuilding.com - Best Prices on AminoLean Energy Formula!
80 Weekly Twitter Giveaway Terms And Conditions
81 Deplorable Dimples on Twitter
82 SHAWN RAY VS LEE PRIEST KINGS NEVER DIE BODYBUILDING MOTIVATION
83 Men's Fitness on Twitter
84 Instagram photo by Flex Lewis™ • Dec 23, 2016 at 11:50pm UTC
85 Chest, Shoulders & Triceps
86 T NATION on Twitter
87 Asia Monet - "This Christmas" (Cover)
88 Ten Expert Tips For Rapid Fat Loss
89 Chest Twist Press 12.24.16
90 Eli Michael Wehbe on Twitter
91 Instagram photo by Zach Even - Esh • Dec 25, 2016 at 5:09pm UTC
92 Instagram photo by Dave Tate - Elitefts.com • Dec 25, 2016 at 3:50pm UTC
93 T NATION on Twitter
94 Asia Monet - "This Christmas" (Cover)
95 Phil Miller on Twitter
96 The 5 Best Exercises Ever | T Nation