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The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

Unlock The Secret To A Perfect Deadlift

To deadlift safely, you must first learn to hip hinge properly. Learn the mechanics of the move and why it's so important.

$250,000 Transformation Challenge - Presented By Optimum Nutrition

Become a leaner, stronger you in just 12 weeks!

WATCH: Table Talk Compilation Series — Maliek Derstine

All in one article, we revisit Dave and Maliek's discussion on sticking points, longevity, equipped powerlifting transitions, and challenges a lifter must face when following a percentage-based training program.

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Top News
1
10 Fit-Girl Problems Nobody Talks About

If only! The truth is that your new awesome body and confidence level bring with them with a bevy of new complications—some embarrassing, some hilarious, occasionally both. Some happen in the gym, others in the dressing room, and a couple have more to do with other people than with you—although they still end up being your problem for some reason. Although every fit lady has experienced at least a couple of these, you'd never know it, because nobody is talking about them!

2
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

3
Bodybuilding.com on Twitter

Time to make fitness a priority this year! Register now for 2017 #250KChallenge ! #Bodybuildingcom Register here: http://bbcom.me/2ikhIfh  pic.twitter.com/UE1W0E3YPp

4
Optimum Nutrition Gold Standard Gainer at Bodybuilding.com - Best Prices on Gold Standard Gainer!

This was my first mass gainer and it's been the best. I tried a few after this (ON Pro Gainer, BSN True Mass 1200) but they haven't tasted as good as this one. This one has a slightly grainy, slightly oaty texture, and I love it – as opposed to the straight melted ice cream texture of the other two, which is kind of gross to slam that all at once. It's got quality ingredients and I feel the best when I take this after my workout. I usually do half a serving immediately after a workout and then another half serving a little later in the day (but let's be honest, 2 scoops for this is nothing compared some others where it's 4-6 scoops just for ONE serving), and that's been working out just fine for me. I can't speak for the individual power of this one specifically since I've been using it in conjunction with the two aforementioned gainers, but since I've started these (and upped my caloric intake admittedly), I've gained a solid 10 pounds at least, mostly of muscle too. I'd definitely recommend this for both taste and quality.

5
The Absolute Best Way to Build Quads | T Nation

Or maybe it's more simple than that. Maybe it's because high-rep quad work burns more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain.

6
The top 5 fantasy football busts for week 17

It's been a tough season already for Dalton and the Bengals and in Week 17 he’s not expected to have A.J. Green and Tyler Eifert in the lineup. With Giovani Bernard already out and Jeremy Hill slowing down at the end of the season, the pressure is going to be on Dalton even more for this game against the Ravens. Dalton had 268 yards and a touchdown against a stingy Texans defense last week and now he’ll face off against one of the best in the league in the Ravens. Stay away from Dalton this week.

7
Bench Press Without a Bench | T Nation

Got a sharp pain deep inside your shoulder? Trying to bench press anyway? It's common among lifters. And they'll keep the area irritated by continuing to bench. It's time to modify your pressing routine. How? By benching without a bench. Here are six floor press variations that'll allow you to go heavy, and more importantly, allow your shoulders to heal.

8
The Best Workout for YOUR Body | T Nation

Keep a detailed training log. Record sets, reps, poundage, body weight, waist size, and the like. Also keep track of how you feel before and after the workout, how visible your abs are, how tight your shirt feels, joint pain, sleep quality, and anything it takes to determine how well the program is working.

9
Tip: Nuts. You're Eating Them Wrong | T Nation

Here's why, plus much healthier ways to buy your nuts and make them taste awesome.

10
Tip: Shuttle Calories to Muscle, Not Fat | T Nation

Insulin sensitivity largely determines how lean you are and how muscular you are. It improves the way your body partitions energy so that food calories are preferentially shuttled to muscle instead of fat. If insulin sensitivity is poor, you might look and feel squishy, or you might be reasonably lean everywhere except for a layer of overflowing fat around your waist that reminds everyone of the miniature volcano you once made for a school science project.

11
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

12
UFC 207 Live Blog: Ronda Rousey vs. Amanda Nunes updates and fight results

Rousey would love to earn back the bantamweight title she lost against Holm, which has changed hands from Miesha Tate to Nunes since that stunning result back at UFC 184. This will be the first title defense for Nunes and she’ll have to do it against one of the best in the sport.

13
Universal Nutrition Animal Fury at Bodybuilding.com - Best Prices on Animal Fury!

Great pre workout stack! For the price you are lucky to get a pre workout with half the ingredients (when on sale, when not it doesn't blow similiar priced pre stacks away so maybe pick it for the pump your prefere), especially for the quality that has always followed Universal Nutrition, plus you get to join team Animal which in my opinion is carving out a beast with Centopani. Only gripe is that there really isnt any initial like i want to grab this weighy type of aggresion but in trade it gives you a clean awake feeling your entire workout with zero crash! (really zero crash aspect is amazing with this.)

14
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

15
Tip: The Farmer's Carry Is Essential | T Nation

For long-term orthopedic and functional success, you should be able to pick up a heavy object, stabilize, then walk with it. The inability to do so is a sign your grip is fragile and that you're susceptible to chronic issues in places like the lower back, shoulders, and elbows. So don't neglect these.

16
Tip: 4 Reasons to Keep a Food Log | T Nation

Sometimes subtle shifts are all that's necessary to start the fat loss process, or to keep it progressing. Some people will jump to extremes when it's not necessary. Maybe all you need is to cut your carbs down by 10% to spark some fat loss. By tracking, testing, and assessing, you can do that instead of cutting your calories in half and carbs to zero, then suffering all of the negative metabolic and hormonal consequences of those extremes.

17
The Single Biggest Diet Mistake | T Nation

First, we have to look at what most fat-loss diets have in common. Diets make you stop (or greatly reduce) eating what we'll call "obvious crap" – the junk food, the treats, etc. You know, the stuff that everyone knows isn't doing them any good, and the stuff they only seem to stop stuffing down their gullets when they're "on a diet."

18
Tip: Does Your Sweat Turn Women On? | T Nation

But then there's this. Men's sweat smells different when they're aroused, and women can unconsciously tell the difference according to another study from The Journal of Neuroscience. The study involved collecting the armpit sweat of men as they watched either erotic movies or non-erotic movies, then having women sniff the sweat while their brains were monitored with MRI. (Science is fun.)

19
5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

20
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

21
$250,000 Transformation Challenge | 2017

Tired of starting a transformation every January and failing? Now you have 250,000 more reasons to transform your body. Registration for the 2017 Bodybuilding.com $250,000 transformation challenge is going on right now. Register Here ► http://bbcom.me/2hwPfGV Sales & Specials ► http://bbcom.me/2hwOga1 ========================================­===== | Recommended Supplements | Gold Standard 100% Whey ► http://bbcom.me/2hwHSPT - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* Gold Standard Pre-Workout ► http://bbcom.me/2hwJoSb - A Pre-Workout Worthy of the Gold Standard Name - Unleashes Amplified Energy, Sharp Focus, and Supports Enhanced Endurance* Essential AmiN.O. Energy ► http://bbcom.me/2hwXlzo - Amino Acid Powder for Increased Energy* - Train Longer and Harder with Intense Energy and Focus* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2hwIG7A Sales & Specials ► http://bbcom.me/2hwOga1 Fitness Articles ► http://bbcom.me/2hwNYju #1 Online Supplement Store ► http://bbcom.

22
Tip: How to Lunge for Big Quads & Glutes | T Nation

The forward lean ensures the hips are pushed back posteriorly and actively engaged throughout the exercise. A good lunge involves solid hip hinge mechanics. An upright torso places greater stress on the knees and low back while minimizing stress to the glutes and upper thighs ­– not what you want.

23
Tip: 5 Ways to Dominate the Toughest Ab Exercise | T Nation

Instead of collapsing all the way to the ground at the point of failure, collapse to the knees. This shifts the point of contact from the feet to the knees. From here it's just like a kneeling rollout. Complete the rep by pulling the wheel back and standing back up. This shouldn't feel as intense as full negatives, so shoot for 5-10 reps.

24
Tip: Strong Traps, Iron Grip | T Nation

Grinding away hundreds of reps on shrugs using a half-inch range of motion won't cut it. It's just not a good use of time. The deadlift is. The deadlift is probably your strongest absolute lift. Milk it for all it's worth instead of letting hundreds of pounds of iron drop to the floor.

25
The Protein Powder Handbook

A cup of whole milk provides 8 grams of protein, 8 g of fat and 11 g of carbs (lactose or milk sugar). The remainder is mostly water. The protein is about 80% casein and 20% whey. Since casein makes up the majority of this protein, it mainly provides benefits similar to casein along with some of the benefits of whey.

26
The Workout to Burn Off Your Belly Fat

Spot training doesn’t work, but this workout does. It'll burn off the layer of fat hiding your chiseled "show" muscles, strengthen your core, and build muscle density so your abs really “pop,” Lowe says. "Strength exercises such as the front squat, overhead plate walking lunge, bulgarian and counterbalance squats will work to build deeper core muscles since your abdominal wall is being used to stabilize your entire body during each exercise," she explains. "The russian twist, suspension trainer crunch, and decline crunch act as fine-tuning exercises, giving your abdominal wall the shape you want." What's more: You're continuously moving in this workout, so it sky-rockets your heart rate, scorches calories, and burns fat long after the workout is over.  Prescription: This workout can be done 2-3x per week max since muscle recovery is extremely important with any muscle-building and fat-burning routine.

27
Bodybuilding.com on Twitter

Add some extra pow to your diet with this delicious, protein-rich cheese bake! #Bodybuildingcom Recipe: http://bbcom.me/2fJVt3M  pic.twitter.com/MyFIgJ9HTC

28
Making Sense Of Sugars: What Is An Added Sugar?

The 2015-2020 DGA recommends that less than 10 percent of total calories come from added sugars, so that you can devote the majority of your calories to nutrient-rich foods. But in the average American's diet, 13-17 percent of total calories per day are coming from added sugar, which is an average of 270 calories.[3] Most people are consuming more than they should.

29
How to Train Like a Dragon

Born into bodybuilding out of adversity, then later sharpened by it, IFBB Hall of Famer Rich Gaspari has always been driven by the desire to overcome setbacks—to weather a storm, then to rumble back with a little thunder of his own. Now 53 years old, this competitor-turned-entrepreneur continues to hone his aptitude for perseverance, one arduous set at a time, boasting a set of arms—and a business portfolio—that would make most present-day pros envious.

30
6 Exercises That Need Excellent Form

Form Points: Plant your feet firmly on the ground about shoulder-width apart, or slightly wider, depending on the “style” of deadlift you are performing.  Grab the bar with either a double overhand grip, or a combination over/under grip. Note: If you prefer an under/over grip, it may be best to switch hands set-to-set or workout-to-workout to avoid over-pulling on just one bicep repeatedly. I also recommend the use of wrist wraps to take some of the strain off of the forearm extensors and flexors. Bend the knees to almost 90 degrees and bend at the hips so the chest is over the bar and the torso is parallel to the ground. Begin your pull by driving through the feet, then contract the quads, glutes, hips and lower back to smoothly, but forcefully, get the bar from the ground to near the top of the lift. To straighten the torso completely, you will thrust the hips forward, tighten the glutes, lift the traps and then retract the shoulder blades. From this tightly-locked standing position, carefully reverse the process as you lower the bar back to the floor. Begin the next rep from a c

31
The 10 Worst Things You’re Doing for Your Muscles

But sometimes our habits in and out of the gym unknowingly can sabotage our hard work—or at least make us less efficient in producing the results we’re striving so hard to achieve. Here are the 10 worst things you’re doing for your muscles and what you can do instead.

32
25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

33
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.*

34
The Massive Muscle Bulk-Up: How to gain 5 pounds in 5 weeks

There's a ceiling or a cap on how much protein your body can utilize from a meal and it hovers around 30-50g per meal. Anything above that won't spike muscle protein synthesis. So, if you weigh 100kg/220lb and need 2-2.5g of protein per kg, you'd have to eat roughly 70-80g of protein per meals if you're only eating three times a day. Think about it: The math doesn't add up if the protein cap is 30-50g per meal for protein synthesis. You have to eat 6 times in order for this to work. If it’s just weight loss you want, then sure, meal frequency isn't absolutely necessary; but if you want to maximize your body composition, lose fat, and gain lean mass, then frequency is necessary.

35
The 7 best supplements to boost your immunity

A blue-green algae that often pops up in questionable looking Day-Glo-colored “health food” drinks, spirulina can’t be counted out on appearance alone. There is serious evidence that it has a variety of potentially helpful uses, including strengthening immunity, says Patel. Animal research on spirulina is strong; and though there hasn’t been much testing done on humans, one 2008 study did find that taking 2g of spirulina a day for several months helped some men and women to overcome nasal allergies. “Spirulina is very safe, and may help to lower inflammation in the body, improving overall health as well,” Patel adds.

36
C4 by Cellucor at Bodybuilding.com - Best Prices on C4!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Do not use for more than 8 weeks. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medications, including but not limited to MAOI inhibitors, antidepressants, asprin, nonsteroidal anti-inflammatory drugs or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue use 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use if safety seal is broken or missing. NOTE: Please do not use in combination with other dietary supplements, pharmaceuticals, foods that are considered to be stimulants.

37
5 Ways to Get Fired Up Again | T Nation

Stagnation is a signal from your body. It's telling you to change something. If you don't, what do you think will happen? Certainly not progress. We do need to push the envelope from time to time, but not all the time. The Olympics aren't held every week, all year round. They're once every four years. Have you ever considered looking at your own training with this kind of timeframe?

38 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1480/Ten_Simple_Truths_About_Body_Composition_That_No_One_Wants_To_Believe.aspx

What all this comes down to is that if you want to change your body for the long-term, it’s worthwhile to train in a way that builds muscle and eat in a way that helps you lose body fat—higher protein diets with plenty of lower carb fruit and vegetables tend to work.

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
3 Ways to Get STRONGER in The Gym AND In Life for 2017 • Zach Even-Esh

Here's where it all starts: If you're waiting for the new year to make a change, you're already screwing up. As Tony Robbins always says, "How about NOW would be a great time to start."

41
http://fighterdiet.com/

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

42
Tip: The Supplement That Makes You Smarter | T Nation

The cool part about NALT is that it appears to do all this when the user is under stress. That could be college stress, work stress, relationship stress, stress caused by intense exercise, and even stressors like cold and heat. And when stress is abated other things affected by it improve, like libido.

43
Tip: A Simple Way to Boost Total Body Strength | T Nation

If you've never experimented with this, you'll be blown away at the sympathetic response. In just a few rounds on both sides, your heart rate will be skyrocketing, your core and glutes will burn, and you may even get a little bit of a shake. Perfect. That's the type of response that builds grip and full-body strength.

44
70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

45
6 Moves for Sick Lats

The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.

46
10 at-home muscle-building workouts

How to: If you've got a doorway with enough space for grip, jump up, hang on, and draw your knees to your chest. As you progress, you can straighten your legs and raise them repeatedly OR tuck your knees twisting side to side . (If you have a pull up bar in your house, "Body by Jake Hanging Ab Straps" are the perfect accessory to hang on the bar. I have them hanging in the doorway to my bathroom. Every time I walk into my bathroom, I do 15 leg raises. It is a quick and easy way to sneak some ab work in).

47
Alpha Male® - Maximum Strength Pro-Testosterone Formula - Biotest

In fact, you could call Alpha Male® the ultimate male "elixir."* So, if you're interested in maximizing T and reducing body fat and feeling like kicking ass and taking names, Alpha Male® Maximum Strength Pro-Testosterone formula is the animal for you.*

48
11 healthy recipes that use alcohol

The latest trend in healthy cooking is using alcohol. Each serving of alcohol, defined as 12-fluid ounces of beer, 5-fluid ounces of wine, or 1.5 fluid ounces of an 80-proof liquor, provides around 120 calories. When alcohol is exposed to heat, some of those calories will dissipate off—meaning you won’t get all the calories. How many depends on the length of time the alcohol is exposed to heat.

49
Best Moves for a Bigger, Stronger Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

50
Dave Tate Rapid Fire Q&A | Part 1 - elitefts.com

Dave Tate Rapid Fire Q&A | Part 1 - elitefts.com

51 Smart Bombing
52 Top 20 Sellers - Biotest
53 Phil Heath’s 50 Incredible Arm Training Tips
54 Discipline Your Dedication 12-Week Challenge
55 Create Massive Caps
56 The 15 most brutal WODs
57 7 ways to shred body fat in 7 days
58 The 4 Biggest Holiday Fitness Destroyers
59 The 7 Best Arm Moves Of All Time
60 7 Insanely Easy Ways To Improve Your Workouts
61 TRAINING SURVEY
62 The Ultimate Hip-Hop/Rap Workout Playlist
63 Bollywood Star, Aamir Khan Goes From Fat to Fit
64 14 Things I Learned from One Year of Lifting and Keto
65 9 Ways to Eat for Muscle During the Holidays
66 The Pre-Exhaustion Technique
67 13 Things Never to Do in a Gym
68 The Good, Bad and Ugly When Training With a Bad Back
69 Monster Nutrition Plan For Building Muscle
70 The Right Way To Train On A Bad Day
71 3 simple stretches that build serious muscle
72 3 workout finishers that'll push your program to the next level
73 5 exercises you’re probably doing wrong
74 Hidetada Yamagishi - Day In The Life - Vlog 21
75 Deadlift Form Check
76 5 Rules for Building Bigger Triceps
77 Bodybuilding.com on Twitter
78 Add 1" to Your Arms in a Day
79 The Timeless workout program: 5 routines where old school and new school collide
80 The best ab exercises, according to science
81 5 Moves for a Concrete Core
82 Shawn Ray @ Mr. Olympia 1992
83 10 workout programs to completely transform your body in 2017
84 8 quick workouts to fight weight gain
85 3 Exercises for a Strong Lower Back
86 Dwayne Johnson Shares Superman vs. Black Adam Fan Art
87 SideWalk Kraker on Twitter
88 Hidetada Yamagishi on Twitter
89 The Rock honored his dad during Christmas with this incredibly generous gift
90 Branch Warren, Powerbuilding Back Training with Josh Bryant VII
91 The Best Workout for YOUR Body | T Nation
92 Kai Greene on Twitter
93 Men's Fitness on Twitter
94 4 Ways to Become Better