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Kris Gethin's 4 Weeks 2 Shred

For the next 28 days you will be Kris Gethin's client and training partner. It's not going to be easy, but it will be worth it. This is 4Weeks2Shred.

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1
Sagittarius Horoscope for Thursday, December 24, 2015

Thursday, December 24, 2015 - Everyone seems to be running on a different frequency than you, yet you're not motivated to catch up with them now. However, you can't just take yourself out of the game and expect your friends to willingly play without you. The most effective solution to this dilemma is to simply share your feelings. Engaging in an honest dialogue will take all of you to common ground where you can operate without any unexpressed agendas. Being true to yourself encourages others to do the same.

2
index

"Bodybuilding.com really served as a baseline for all my questions as I entered the sport. There are always hundreds of good articles and advice from the members who have been competing for years.”

3
The Winter Mass Workout Program

On all of the main lifts (squat, bench press, and deadlift) and their variants that you cycle, you’ll work up to a one- to 10-rep max. Begin with an empty bar and gradually add weight until you reach a load that cuts you off at a certain number of reps within that range. You can shoot for a 10-rep max one week on one lift and then an eight-rep max on another lift the next week. You can work down to a one-rep max over time or play it safe and stay within five to eight reps; it’s up to you and how far you want to push your strength gains. Just be aware that repeatedly training very heavy (five-rep maxes or heavier) will be stressful and will require occasional deloads. Once you reach the load that allows you the number of reps you’re shooting for but no more, you’re done with that lift for the day.

4
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

5
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

6
Watch Kai Greene BELIEVE: One Man Show Online | Vimeo On Demand

From the mind of today's most beloved bodybuilder in the world comes a motivating visual experience like you've never seen before. Are you ready to BELIEVE? Presented by the Generation Iron network and directed by Vlad Yudin, Kai Greene's "BELIEVE" is a special one-man live show lifting the curtain and revealing the journey that made him bodybuilding’s most popular athlete today. Kai Greene is raw and uncut before a live theater audience in New York City. In an intimate autobiography, Kai shares the rise to his success and also plays numerous characters during his youth to document the darkest depths of his troubled past. Greene shares the deepest elements of his life for the first time ever in public. It is about fate, love, loss and perserverance. And now for the first time ever, this one night event is available to own exclusively with Vimeo On Demand. Giving everyone across the world a front row seat into the past, present, and future of the most motivational and creative bodybuilder on the planet.

7
13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

8
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel. Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.

9
Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

10
8 Worst Things You Can Do to Build a Bigger Back

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth .

11
Carbs to Muscle

Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.

12
Training Mistakes Part 2

For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

13
Top 8 Excuses for Not Going to the Gym

Obstacles creep up, and if you’re not careful, excuses can keep you from getting the physique you want. Check out these common reasons for skipping the gym or ditching your meal plan. Just in case you happen to use any of these as justifications for making choices that will hinder your goals, don’t worry, we’ve got some fixes.

14
Top 8 Energy Enhancing Foods

In this fast-paced world, we too often choose convenience over health when it comes to selecting a mid-day pick-me-up. Quick and easy energy enhancers – in the form of refined sugar-laden coffees and energy drinks – may jumpstart your day, but this boost is often accompanied by a crash. Luckily, some simple additions to your diet can act as natural energy boosters and help you fight fatigue – no Starbucks necessary. Indulge in some wholesome foods that will feed your body with key nutrients shown to improve energy and alertness.

15
6 Simple Moves to Build a Bigger Chest

Let’s take a look at six easy moves that target one of the most noticeable and the first muscle group to walk into a room—the chest!

16
H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

17
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

18
The Best Moves for a Bigger Back: Part 1

Sumo deadlifts, conventional deadlifts , beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight .

19
EliteFTS.com Inc

The success of your program depends on your ability to balance what your head coach wants to do, what you want to do, and what your team really needs.

20
Maximize Your Mass

The lift features three phases: lowering (eccentric), pause (isometric), and drive (concentric). Increasing TUT will greater exhaust the muscle and enable growth and plateau busting. “If you perform eight reps, with each rep taking four seconds, your total set will take 32 seconds,” Smith explains. “The most effective way to increase microtrauma to the working muscles is to focus on the eccentric phase. Increasing your lowering time by even one more second will increase the total time under tension for the entire set.” Smith further emphasizes the importance of tempo when performing higher-volume rep schemes. “Always try to make the eccentric [lowering] phase longer than the concentric [drive] phase,” he says. “Tempo is written with the eccentric phase first, then the amortization [pause, or isometric] phase next, and finally, the concentric phase last.”

21
THE 12 STACKS OF CHRISTMAS — THOUSANDS OF DOLLARS IN HOLIDAY GIVEAWAYS

5. Potential Winners must submit an Affidavit of Eligibility / Release of Liability / Prize Acceptance Form within seven (7) business days of attempted notification. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified and such Prize will be awarded to an alternate Winner. Non-compliance shall result in disqualification and award of Prize to an alternate Winner. By accepting Prize, Winners consent that Sponsor or American Media, Inc. may use the Winners' names, photographs, or other likenesses, the Winners' hometown and biographical information, statements concerning the contest entry, or Sponsors' products without compensation for purposes of advertising, promotion, and merchandising, and grant all rights to edit or modify and to publish and copyright it. Winners must also make themselves available to travel at Sponsor's expense for promotional purposes. By accepting Prize, Winners agree to hold Sponsor, American Media, Inc.

22
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

23
Tip: Stop Dieting If You're Skinny-Fat | T Nation

First, let's remember that those "small" men's physique competitors in the upper ranks mostly weigh somewhere around 200 pounds, shredded. And most are taller than their stocky brethren in the bodybuilding category. So if you're a soft 170 pounds you're not going to be happy being a leaner 150. Muscle matters, not just low body fat. Make sure you have some before adopting a "cutting" plan.

24
Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

25
The 4 Biggest Fat-Loss Myths

The gym floor is full of bro-science touting one diet or another. “Dude, you need to slash carbs to get lean.” “Man, you’ve gotta try this Paleo thing.” Well, what might work for one person may lead to diet failure for another. A new Israeli study involving 800 subjects and more than 45,000 meals found that people can react in wildly different ways to the same diet. When subjects were provided the exact same foods for a week, the scientists discovered that how the nutrients were processed varied greatly among the volunteers. Some people experienced high spikes in blood glucose (which is a risk factor for fat gain) after eating certain foods, while others had a much more moderate response to the same edibles. So while going low-carb may work for your buddy, it may do little shed extra winter insulation from your frame.

26
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

27
Hardcore Contenders

We celebrate five of those men, five men who trained the hardest in pursuit of the Sandow only to have it escape their grasp. It may be more instructive to examine their workouts than the workouts of those who beat them, for these five, whose Olympia journeys span more than three decades, simply tried harder. They trained with greater intensity, sometimes longer, often heavier, frequently smarter, but always they drove themselves toward bodybuilding’s summit. Forget that they didn’t make it. Only one man each year does. We celebrate the quest.

28
T NATION on Twitter

According to this, ass-to-grass squats do more harm than good: https://www.t-nation.com/training/real-science-of-squat-depth … pic.twitter.com/poU4gOWQRc

29
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

30
T NATION on Twitter

Drink a lot of coffee? Good! You'll live longer. New science: https://www.t-nation.com/diet-fat-loss/tip-drink-3-4-cups-of-coffee-per-day … pic.twitter.com/p1DNuF16Wb

31
Tip: Swap Your Oatmeal for Buckwheat | T Nation

Along with phytonutrients and other good stuff, buckwheat contains chiro-inositol which helps with glucose metabolism and cell signaling. It also appears to be better than oatmeal or wheat cereals when it comes to heart health and reducing "bad" cholesterol, plus it has anti-inflammatory properties. Since buckwheat grows very quickly, very little (if any) pesticides have to be used. Bonus: While you don't really eat buckwheat for protein, the protein it does have contains all eight essential amino acids.

32
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

33
The Holiday Gut Checks: The Party Hard, Work Hard Workout

You can't expect to stay on point if you're partying too hard. Make up for the holiday hurtin' you put on your body with this workout.

34
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

35
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

36
25 Surprising Benefits of Weight Loss

From getting better sleep to a supercharged sex drive, there's more to slimming down than just getting a killer physique.

37
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

38
Harnessing The Holiday Surplus

Do it Right: Grab a heavy set of dumbbells, get tall, and take those bad boys for a walk. Aim for bouts that last at least thirty seconds—brave souls extend this walk to entire minute. The process is repeated for as many sets as possible before grip fails. Include them at the end of every upper-body training session during the winter, or at anytime when you’re looking to put some of those extra calories to work.

39
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

40
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

41
Bodybuilding.com 30 Days of Fit Challenge

Want to stay strong while everyone else is in a holiday food coma? Want to learn how to use our awesome fitness resources? Ready to get psyched up for 2016 success? For 30 days, you’ll do all of this and more! Every day, we’ll give you a new challenge designed to inspire you, build your knowledge, and push your body. Post your daily progress and you could win cash! At the end, one hard-working challenger who has completed all 30 challenges will win $5,000!

42 Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

43
6 Ways To Avoid Gaining Fat This Winter

So what’s the solution? Simply put, get off the couch this winter and tackle the winter months with the right nutrition and workout plan.

44
The New Year Redemption Workout Plan (2016)

The REDEMPTION  is more than workouts. It's about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you're inching closer to what you want.

45
Universal Nutrition Animal Whey at Bodybuilding.com

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

46
T NATION on Twitter

Load a bar with more weight than you can squat and stand up with it. Here's why: https://www.t-nation.com/training/tip-do-heavy-squat-stand-ups … pic.twitter.com/K9c70CsVP7

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Pauline Nordin on Instagram: “See how happy I was...! #motivation #mig29 #flyingjet #adrenaline #adventure #gforce #gload #goals #aviation”

48
5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

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@therock on Instagram: “My cuz and @WWE's #NXTDominantDiva @niajaxwwe warning y'all about my 69" arm aka #69InchesOfHeaven😂. #PostXmasTraining #IronParadise…”

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7 Douchebag Moves at the Gym That Ruin it for Others

Try not to be the guy or girl who wrecks someone's gym experience with these inconsiderate actions.

51 20 Most Popular Training Methods of 2015
52 T NATION on Twitter
53 8 Things That Gross Women Out In Bed
54 4 Leg Routines You Won't Soon Forget
55 Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout
56 Optimum Nutrition Gold Standard 100% Whey at Bodybuilding.com
57 Shawn Ray on Instagram: “Dem Bonez! #bodybuilding #suckedup #mrolympia #ifbb #npc #gotime #shawnray #shredz #halloffame”
58 9 Ways You're Sabotaging Your Fat Loss
59 The Beginner's Guide to Six-Pack Abs
60 Mike Titan O'Hearn on Twitter
61 8 Cardio Workouts for the Guy Who Hates Cardio Workouts
62 Rugby Tonight on Twitter
63 BadrGamal on Twitter
64 John Hansen - John Hansen's Photos | Facebook
65 Arnold Schwarzenegger's Mammoth Chest And Back Workout
66 Arnold on Twitter
67 Bodybuilding.com on Twitter
68 The 6 Exercises You Need To Be Doing
69 T NATION on Twitter
70 Making Volcano Traps Erupt
71 Flex Wheeler on Instagram: “Merry Christmas to you and yours 🙏🏾”
72 Seven Best Carbs to Build Muscle
73 Mike Titan O'Hearn on Twitter
74 Dexter "The Blade" Jackson on Instagram: “All about family! Love my family!”
75 Bodybuilding.com on Twitter
76 TIME.com on Twitter
77 Sean Gerhardt on Twitter
78 Kai Greene on Twitter
79 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Great artistic rendering of one of my photos from a wonderful fan @figment_of_your_imagination. This is awesome! #BlownAway #Repost…”
80 Ben Pakulski's MI40 Gym VIP Muscle Building Camp, Build Muscle With Intelligence
81 FishGator on Twitter
82 Timeline Photos - Testosterone Nation | Facebook
83 Fighter Diet News
84 Dylan Andrews on Instagram: “Getting shit done in the home gym listening to @DeFrancosGym podcast ep #43 fueled by @massnutritiongoldcoast @1onefight #LivingLean…”
85 Dave Tate on Instagram: “It's closeout time. We have to get as much out of our warehouse - inventory as we can before the end of the year. We have new stuff coming…”
86 Luke on Twitter
87 Tom mullins on Twitter
88 Whitney Reid on Twitter
89 David Shaw on Twitter
90 Sagr Hamdan on Twitter
91 Dave Tate on Instagram: “Happy Holidays From Elitefts #elitefts”