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3 Amazing Holiday Leftover Recipes

Yesterday's holiday meal was delicious—so delicious, in fact, that you want to eat it again! Whip up these post-celebration concoctions, and relive the glory of the previous day's meal without all the fuss!

The 5 Worst Lifts for Beginners

Just getting started with the iron? You'll want to avoid these lifts early on.

$250,000 Transformation Challenge - Presented By Optimum Nutrition

Become a leaner, stronger you in just 12 weeks!

WATCH: Table Talk Compilation Series — JL Holdsworth

Stories of Westside, vomit, blood, cysts, spine health, circa max training, pizza, and more...

2017 Bodybuilding Predictions - Shawn Ray Unleashed Ep 14

In episode 14 of Shawn Ray Unleashed, Shawn makes predictions about the bodybuilding world in 2017. Who will have a break out year, who will continue winning, who will be finished after its conclusion & more.

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Top News
1
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

2
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/93TzqGozsH

3
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.

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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
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.

6
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."

7
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.)

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
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.

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.

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10 Things Every Skinny Guy Needs to Know About Getting Big

“You don’t have to spend 2+ hours in the gym every day,” Matthews says. Instead, he recommends getting to the gym on the regular. “You can gain muscle and strength lifting just once or twice per week,” Matthews says. “But if you want to maximize your gains, 5 to 6 days per week is optimal because it allows you to do shorter, more intense workouts and achieve optimal weekly volume for each major muscle group.” That means splitting ‘em up by day, so you’re not overworking or neglecting any: Day 1 could be chest/abs; Day 2, back/calves; Day 3, shoulders/abs; Day 4, legs; and Day 5, upper body with arms emphasis/abs.

12
The 7 Best Arm Moves Of All Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns. Are they the best arm exercises for you? Let us know in the comments.

13
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.

14
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.

15
Tip: Two Vegetables That Grow Muscle | T Nation

Glucoraphanin is a chemical found in broccoli, cauliflower, and, in particular, the young sprouts (microgreens) of these two vegetables of the Brassica family. When humans eat and digest these vegetables, the glucoraphanin is converted to a substance named sulforaphane, which has long been known to have anti-cancer and anti-microbial properties.

16
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.

17
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.

18
$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.

19
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.

20
Brandan Fokken's Best Chest Workout

Hit every part of your chest from different angles with lots of reps and as much weight as you can stand. This one is going to set your chest on fire in a good way.

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Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

22
HUSTLE 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

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
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

25
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

26
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.)

27
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.

28
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.

29
Tip: Stop Sabotaging Yourself on Weekends | T Nation

Veggies fill you up, and you can eat a ton without blowing your diet. You'll never need to check into a fat loss clinic because of your broccoli habit. If you're attending a get-together, bring a vegetable tray that everyone hates and eat it all by yourself. After that, go to the protein sources. This at least gives you a fighting chance at not ingesting 10,000 calories at the neighbor's barbeque.

30
Weider Principle #19: Quality

This Weider principle has both the best and worst name. It’s the best because everyone loves quality. The principle’s moniker sells it better than any advertising slogan could. But it’s the worst because “quality” could just as easily apply to any other Weider principle. The name tells you nothing about shorter rest periods between sets. Calling it the Weider reduced-rest principle would be much more appropriate, but once you get the quality seal, it’s not coming of. This month, we’ll explain the advantages and disadvantages of the Weider quality principle and show you how to best use abbreviated rests to spur muscle growth.

31
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.

32
4-Day Workout for Gains in Weak Areas

A basic training program has been prescribed for every body part. To emphasize some muscles over others, simply plug in the appropriate exercises that focus on the lacking area from the lists provided. The areas we’re offering targeted training for are the upper chest, lower lats, side delts, biceps, and calves—common weak points on guys that, when corrected, really make for a complete physique. Customize the workouts as you like, and get the body you want at last.

33
How to Build Muscle and Strength Without Lifting Weights

This workout includes some very familiar exercises: squats, pushups, lunges and planks. The benefits come from utilizing different variations of each of these, and the great results you’re looking for will come from taking an intense approach to each exercise until the routine is finished. Here are the specific exercises – duration of each exercise depends upon what level you’re at, but Nguyen says to shoot to get through them all in 10-12 minutes before going through the whole circuit another couple times (about 30-35 minutes total)

34 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1490/How_To_Lose_Belly_Fat—This_is_EXACTLY_What_You_Have_To_Do.aspx

You might wonder if intervals are really appropriate if you’re out of shape or have a lot of belly fat to lose. In fact, research shows that some form of intervals are appropriate for just about every population—the key is to do the right type of intervals for your situation.

35
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

36
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.

37
One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

38
Instagram photo by Dave Tate - Elitefts.com • Dec 31, 2016 at 2:23pm UTC

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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
Bodybuilding.com on Twitter

Find out what carbs you should be eating when trying to lose weight! #Bodybuildingcom Read more: http://bbcom.me/2i3IiZP  pic.twitter.com/taHgh7qGQK

41
310lb+, Dropped Weight, Leaning Out. Goal: Bodybuilding

Hey, so I'm looking to get some advice on my progress thus far. when I began my journey seriously 3 1/2 years ago when I stepped on the scale and realized I had hit 310lbs at the age of 18 and at that time I was around 35% BF. From that moment on I quit my horrible job and found something way more active. I started going to gym 6 days a week. and eating as best as possible. Fast forward 9-12months I had dropped down to 240lbs 17.5% BF. I was doing quite well and everything was going smooth but something happened in my life (I GOT A GIRLFRIEND) and I just gave up on everything and 6-8 months later I had gained all the way back up to 300lbs. at 24% BF. I hovered around there for about a year and just trained whenever I felt like it.

42
Deadlift Critique

I was just looking for some advice about my deadlift technique - this is my top set from today's 5/3/1 session (350lbs x9). I know it's ugly - my hips start too high and I don't use enough leg drive - and I'd really like to hear any and all advice.

43
4 things you must do to achieve 7% body fat

Your protein should come mainly from animals and must be extra lean. Skinless chicken breast, fish, and lean cuts of beef should be your go-tos. Your carbs should be mostly starches, such as potatoes, sweet potatoes, and rice. You can also eat whole fruits, but only one to two pieces a day. It’s not that fruit isn’t healthy, but, as Alvino says, “in order to get down to single-digit body fat, you want only enough fruit to fill your liver with glycogen. Any extra fructose can slow fat burning or encourage fat storage.”

44
CrossFit Games Competitor Tito Raymond's Killer Chest Workout

After 30 years of pushing his body to its limits, the cartilage in Raymond’s right hip wore away to the point where it was bone on bone. He underwent a total hip replacement last August. “I got 47 years out of it,” he says of his old hip. Still, Raymond plans to compete in the 2017 CrossFit Games.

45
2017: The year of your total-body reconstruction

These are weight-lifting 101 exercises—with some unintimidating variations—that put the focus on the tempo in which you lift. You'll notice that the daily routines will have one or two exercises that call for extremely-slow repetitions to ensure your tapping deep into the muscle for maximum stimulation. This is the connection that yields long-term results.

46
Bodybuilding.com on Twitter

Build a stronger back and better posture by picking the right row for each workout! #Bodybuildingcom http://bbcom.me/2ieTJPK  pic.twitter.com/nqIkx0GaKc

47
6 Muscle Building Burgers

Winter’s here, and for most, that means hunker- ing down indoors. But the job of building slabs of muscle isn’t seasonal. You’ve got to lift big and eat big to make it happen. Luckily for you, winter is also synonymous with comfort food, and what says comfort more than the burger? The recipes we’ve fired up show a daring disregard for the conventional. Each of these burgers is packed with enough protein and nutrients to fill up your belly while helping you fill out your frame.

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The 5 best testosterone-boosting supplements

Light a fire under your gym routine (and your sex life) with these 5 supps that are proven to amp up your testosterone.

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30 Surefire Ways to Lose Your Gut for Good

6. Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

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Add 1" to Your Arms in a Day

In case you missed it the first time around, we dusted off this routine and updated it based on nearly a decade of more in-the-gym experimentation for even better gains. We can’t promise that you’ll see a full extra inch on your pipes, but if you follow our directions correctly, you should get close. In fact, if you gain anything less than half an inch, you’ll know you did something very wrong. Along with that guarantee we’ll give you another one: you will be sore. But within four days—after your bi’s and tri’s have had a chance to recover— your arms will swell to where you’ve never seen them before.

51 5 Moves for a Concrete Core
52 Rate My Workout: Sleeve-Stretching Arms
53 6 Moves for Sick Lats
54 10 at-home muscle-building workouts
55 11 healthy recipes that use alcohol
56 Dave Tate Rapid Fire Q&A | Part 1 - elitefts.com
57 Smart Bombing
58 Top 20 Sellers - Biotest
59 Discipline Your Dedication 12-Week Challenge
60 Create Massive Caps
61 The 15 most brutal WODs
62 The 4 Biggest Holiday Fitness Destroyers
63 7 Insanely Easy Ways To Improve Your Workouts
64 TRAINING SURVEY
65 6 Exercises That Need Excellent Form
66 The Ultimate Hip-Hop/Rap Workout Playlist
67 14 Things I Learned from One Year of Lifting and Keto
68 9 Ways to Eat for Muscle During the Holidays
69 25 Ways to Get Stronger Now
70 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
71 The Pre-Exhaustion Technique
72 13 Things Never to Do in a Gym
73 The Massive Muscle Bulk-Up: How to gain 5 pounds in 5 weeks
74 Monster Nutrition Plan For Building Muscle
75 3 simple stretches that build serious muscle
76 Hidetada Yamagishi - Day In The Life - Vlog 21
77 5 Rules for Building Bigger Triceps
78 Shawn Ray @ Mr. Olympia 1992
79 10 workout programs to completely transform your body in 2017
80 Men's Fitness on Twitter
81 Instagram photo by Dexter "The Blade" Jackson • Dec 29, 2016 at 4:04pm UTC
82 Hidetada Yamagishi on Twitter
83 How to Know If You Are Ready for Your First Powerlifting Meet
84 Mike Titan O'Hearn on Twitter
85 Arnold on Twitter
86 Instagram photo by Dexter "The Blade" Jackson • Dec 31, 2016 at 4:42pm UTC
87 The Strong Bodybuilder Program | T Nation
88 SideWalk Kraker on Twitter
89 Hidetada Yamagishi on Twitter
90 The Rock honored his dad during Christmas with this incredibly generous gift
91 Branch Warren, Powerbuilding Back Training with Josh Bryant VII
92 Kai Greene on Twitter
93 Men's Fitness on Twitter