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1
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

2
Sagittarius Horoscope for Saturday, December 27, 2014

Sunday, December 28, 2014 - Today begins with a bang and the energy continues to build right through the evening. You can sense the surge of creativity in the air, but you grow irritated with someone who tries to hijack your day with their personal agenda. You aren't interested in playing it safe just to avoid confrontation; it could feel exhilarating to push back and defend your territory. Just remember, there may be a price to pay for alienating an ally. Practicing the art of compromise might not be easy now, but it gives you the best chance for setting things right.

3
Watch The Rock sing ‘Here Comes Santa Claus’ in a Christmas onesie | EW.com

The Rock must have just finished rewatching  Elf , as he realized the best way to spread Christmas cheer is singing loud for all to hear… at 9:30 a.m.

4 Live Life Lean

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5
12 Ways to Build Muscle Faster

Follow these key training tips to accelerate your muscle gains.

6
How to Tell You're Not a Weight Training Beginner Anymore

When does a newbie stop being a newbie? Try measuring yourself against these benchmarks to see if you graduate to intermediate.

7
Eat to Beat Stress: 10 Foods That Reduce Anxiety

Here's some good news to keep in mind the next time you're stressed out: Eating may be a stay-calm trick. We're not talking about stuffing yourself with your typical go-to comfort food, such as mac and cheese or French fries, because that will only leave you feeling guilty and even more anxious. Instead, feed your face with one (or more) of these 10 superfoods to feel at ease fast.

8
Harness the Power of Your Muscle Matrix

Your connective tissue consists of tendons, ligaments, and what’s known as the “extracellular matrix,” a scaffold-like network of fibers that permeates muscle. Scientists have long known that lifting heavy weights produces bigger, stronger muscles—it activates genes and proteins that instruct cells to build more muscle fibers. During that exercise, it was always thought, your connective tissue was limited to a simple mechanical function: transfer force from muscles to bones, or for ligaments, bones to bones. (Picture train couplings between railcars.)  But recent discoveries are revealing that connective tissue does a whole lot more. As it turns out, it plays a crucial role in muscle building, a process called hypertrophy. On top of that, it appears that your connective tissue can be improved with  specific exercises  and nutrient supplements to profoundly impact athletic performance and strength, and prevent injuries.

9
The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

10
The Suspense Is Over: Study Shows TRX Builds Muscle Like Weights

The TRX suspension trainer and other “instability platforms” like it are found in millions of homes (maybe even yours) and virtually every gym—but, for building muscle, strength, and performance, do they work as well as good, old-fashioned weights? The answer seems to be yes.

11
11 Ways to Eat to Make Your Abs Pop

There's a layer of flab over your abs. Yes, you do have abs. It's just time to get your diet in check. Here are 11 nutrition tweaks you need to make starting today.

12
Proper Pec-Pounding

But before we get into a recommended routine, I feel it is my duty as a trainer to discuss a key element in chest training that 99% of all trainees ignore: Proper body positioning for maximum recruitment of the pectorals, while minimizing the involvement of the delts and tris. Until this concept is understood and executed properly you will never reach the genetic potential of your chest, especially the upper (clavicular head). Here is what you need to do before beginning any pec exercise:

13
12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

14
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

15
How to Lose Your Gut in 10 Days

A headline like that screams, “bullshit”, but truth be told, it’s actually quite possible to do some serious damage. The key to success will be in the details, and you’ll need to follow them meticulously. But don’t stress, this is a short-lived emergency shred, not a long-term lifestyle plan. Party, vacation, we’ve got you covered.

16
Cutandjacked.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

17
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.

18
Power Surge for Bigger Lifts

Hinging at the hips means initiating movement with them by bending your hips back before your knees bend. this puts a stretch on your glutes and hamstrings, loading them for a forceful hip extension—the most powerful move the body can make. here are three ways to learn this motion better and strengthen your hips even further.

19
T NATION on Twitter

The one thing most people overlook in their workouts when the goal is building muscle: http://ow.ly/GsGza  pic.twitter.com/QvAtiIu8Qb

20
6 Simple New Year's Nutrition Tips - Bodybuilding.com

The new year often comes with clean-eating resolutions. Make this year's healthy habits stick with these 6 essential tips!

21
Fighter Diet News

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

22
20 Rules For Staying Fit, Strong and Ripped

Bodybuilder Pauline Nordin gives us her words of wisdom to achieve and maintain fitness goals.

23
9 Surprising Foods Spiked with Caffeine

From hot sauce to sunflower seeds, dozens of packaged foods are catching a caffeine buzz. But are they worth trying? We asked experts to weigh in on what’s safe—and what’s better left on the shelf.

24
8 Training Tips from TNA Wrestler Rob Terry

Follow these tips from 'The Freak' to maximize your lifting performance and muscle-building results.

25
4 Ways to Stay Fit in Your 30s

We all will endure the process of getting older. As we age, we lose muscle mass and bone density due to declining levels of key hormones and the outright cruelty of Father Time. But you don’t have to end up losing muscle and moving like an old man. The key to aging like one of the Expendables is to take care of your body now. You will not be able to recover as fast as you once did in your twenties but that does not mean you can’t feel and look awesome.

26
10 Whiskeys Every Man Should Know

Everyone is drinking whiskey these days, but not everyone seems to know what it is. Most of us know that Scotch is, indeed, a whiskey. And some of us know that bourbon doesn’t have to be made in Kentucky. Beyond that, there’s confusion. What used to be made by a few mist-wrapped distilleries in Scotland and Kentucky is now made all over the world, from Taiwan to San Diego; what used to be distilled from a few familiar grains is now made with everything from amaranth to quinoa. Don’t let the diversity scare you: If you want to become a whiskey master, start with these basics.

27
7 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the stronger your immune system will be. Probiotics are often referred to as “good bacteria”—they help the body absorb important vitamins and minerals, including calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few. Work these probiotic foods into your eating routine to boost your intestinal—and overall—health. 7 Foods Men Should Eat Every Day>>>

28
5 Ways to Blast Your Legs

To do an extended set of squats first choose a weight that normally limits you to 4-5 reps on the close-stance front squat (even though you will attempt no more than 3-4 reps). For each change in exercise movement for that extended set you will attempt 3-4 reps. Do not do more than four reps on any exercise except the final movement of the extended set. You can work to failure on the last exercise of all extended sets. Since you will do four exercise changes per extended set on the squat, you will sum up a total of about 12-16 reps. So in essence, you are using a weight on each different squat movement that is best for strength gains, but at the end of the extended set the total reps that the muscle group has performed fall in the range that is best for muscle growth and getting ripped. Rest between extended sets for 3-4 minutes. Perform between 3-4 sets for each extended set.

29
5 Ways to Get Faster Results in the Gym

You wake up, shower, eat a light protein-packed breakfast , and head to the gym. You spend an hour fast-walking on the treadmill, bulk up on the chest press machine, do a few sets of curls, lunge to exhaustion, and head home. You repeat that same routine daily. And you—get this—may not even see the results you want. “People who just go through the motions, doing the same workout over and over again each week, don’t make progress,” says Craig Ballantyne, CTT, owner of CB Athletic Consulting, Inc. “In order to see results your body needs a new training stimulus.”

30
Triceps Gone Heavy

We are all so accustomed to training isolation, or single-joint movements in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles – delts, biceps, triceps, etc. – can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

31
The One-Minute Workout

The importance is it proves the power of exercise, any exercise. Just one minute of movement can actually boost your health. For noticeable results, you need to work out for longer than it takes to heat up a cold slice of pizza. But if you truly can only spare 60 seconds (plus a warm-up), these five HIIT moves have the power to do some damage.

32
Essentials: All a Guy Needs to Cook a Decent Meal

Chef and NYC Restaurateur Bill Telepan is going to make that transition easier. He’s provided the no-nonsense, no-soufflé-cup, no-vegetable-juicer, list of everything you need to cook a decent meal. There’s no excess, just 10 items that will move you from a sloppy grilled cheese to a moist grilled chicken. 

33
Increase Your Bench Press

The three-month upper body workout I’m about to share with you will help you 
get your bench up, along with packing on some size to your chest, shoulders, and upper back. Perform each of these workouts once every five days for a total of six workouts.
 So, you’ll perform six workouts from Phase
 1, then six workouts from Phase 2, and 
finish with six workouts from Phase 3. Each workout builds upon earlier workouts, so it’s important to perform them in this order.

34
Three Diets You Don't Have to Think About

The Small-Plate Diet Weird fact: The average dinner plate size has increased from about 9 inches in diameter to about 12 inches in the last century. And guess what? The bigger your plate, the more grub you end up piling on top—by as much as 25 percent, according to a study from Cornell University. The Small Plate Movement suggests eating your largest meal of the day off of a 9 to 10-inch plate for one month. The likely result: You'll cut down your consumption simply because you're working with less tabletop real estate.

35
Bodyweight Supersets For Super Strength! - Bodybuilding.com

Supersets aren't just for burning out your arms with dumbbells. You can use them to get the most out of big-bang calisthenics classics, too! Al Kavadlo is here to show you how.

36
The Best Total Body Cardio Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

37
Big Louie

The original mass monster, Ferrigno’s competitive heyday was the mid-1970s. During this, the sport’s golden era, bodybuilding’s “Big Louie” battled it out against the likes of Arnold Schwarzenegger, Serge Nubret, and Sergio Oliva. He left competitive bodybuilding when his acting career took off, but made a comeback to the Olympia stage in the early 1990s. The names in the game had changed to Dorian Yates, Kevin Levrone, and Flex Wheeler, and Ferrigno found himself in arguably the most competitive era of the sport. At the 1992 Mr. Olympia, where a 41-year-old Ferrigno placed a respectable 12th out of 22 competitors, the men he beat included 1983 Mr. Olympia Samir Bannout and future eight-time champ Ronnie Coleman. In 1994, he placed second at the inaugural Masters Olympia.

38
When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

39
Flex Lewis On: His Last Stage Appearance of 2014 After 10 Straight Wins

There's nothing "typical" about a day in the life of an IFBB pro bodybuilder, but when you're 3X Olympia 212 Showdown Champion Flex Lewis, "typical" can include spending your 31st birthday doing your last stage appearance of the year as the featured guest poser at the 2014 NPC East Coast Bodybuilding Championships! Watch Flex Lewis celebrate his birthday by inspiring others on Saturday November 15, 2014, and keep checking FLEXonline.com for more on "A Day in the Life of Flex Lewis", sponsored by BSN .

40
When it Pays to Lie

Lie on your left side. It’s best to use an incline bench without a seat or an abdominal board set at a 30-degree angle, although you can also use an incline bench with a seat or a decline bench (with your head at the high end). If necessary, you can perform this lift on a flat bench or on the floor. Brace your body in a firm position. Grasp a dumbbell in your right hand. (By necessity, the dumbbell will need to be lighter than for standing side laterals.) Rest the dumbbell on your right thigh or, for a longer range of motion, behind your glutes.

41
7 Must-Dos for Muscle Growth

Stay true to these growth guidelines and your muscle manufacturing will multiply.

42
Five On-the-Go Breakfasts That Are Actually Good for You

Just because you didn’t have time to turn on the stove doesn’t mean you have to grab a greasy bacon, egg, and cheese on your way to work. Eat these meals on the move without falling off of a healthy eating plan.

43
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

44
5 CrossFit Workouts You Can Do Anywhere - Bodybuilding.com

You'll do this workout minute by minute. So, on the first minute, you'll have 60 seconds in which to do 10 burpees. If you finish the 10 burpees with time to spare, rest until minute 2 starts. When the clock hits 2 minutes, begin doing 15 box jumps. (If you don't have a box, jump on a bench or up a step.) Try to complete 15 jumps in 1 minute. If you complete all 15 reps within the time, then rest until minute 3 starts. If you can't complete all the reps, start the kettlebell swings when the clock gets to 3 minutes. At minute 3, you'll perform 20 kettlebell swings. When minute 4 starts, you'll go back to burpees. Continue in this fashion for 20 minutes.

45
We 'Mirin Vol 96: 16 Inspirational Selfies - Bodybuilding.com

Has it been awhile since you've taken a progress photo? Check out these 16 selfies for posing ideas and muscle motivation!

46
Optimum Nutrition Essential AmiN.O. Energy at Bodybuilding.com

Everybody wants a lean, muscular physique. Like anything worth having, wanting it isn't enough. You have to commit to a rigorous diet and training program that will tax your strength mentally as well as physically. To help you satisfy both of these demands, ON's Essential Amino Energy combines a powerful ratio of rapidly absorbed free-form amino acids with natural energizers and N.O. boosting ingredients to help you reach your next level - including muscle-building BCAAs and arginine to help support intense, vascular pumps.* At 10 calories per serving, it'll make a big impression without denting your diet. Mix up Essential Amino Energy anytime you want to dial up mental focus, physical energy N.O. production, and recovery support.*

47
Never Commit These 10 Deadlift Mistakes

Get the inside scoop on the worst deadlift mistakes, why they’re bad and exactly how to avoid them.

48
Highlights from the 2014 Amateur Olympia & Bikini Pro, Moscow

Highlights from the 2014 Amateur Olympia & Bikini Pro, Moscow

49
Rocco DiSpirito 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

50
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

51 FD Fat Loss By Mind Power (Fitness)
52 Jay Cutler's 7 Tips for Building Huge Triceps
53 Clay Matthews: Staying Strong and Fit
54 15-Minute Feast: Sweet Muscle
55 T NATION on Twitter
56 sophie wilkes on Twitter
57 Flex Lewis On: What It Means to Spend His 31st Birthday Doing What He Loves
58 Bodybuilding.com on Twitter
59 TheNotoriousT.A.M.™ on Twitter
60 Dwayne Johnson on Twitter
61 Flex Lewis on Twitter
62 Flex Lewis on Twitter
63 BSN HYPER SHRED at Bodybuilding.com