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The Buff Dudes' Perfect Day

When you're a YouTube fitness badass, there's more to life than just sitting around racking up views. The Buff Dudes practice what they post 24/7. Here's what their ideal day looks like!

7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

STRONG Life 105: Training to Be Dangerous & Why Convenience Is Your Enemy • Zach Even-Esh

STRONG Life Podcast Episode 105 - Training to Be Dangerous & Why Convenience Is The Enemy. This episode comes to you from a question that came in from a Strength Coach who attended a business seminar I held some 6 or 7 years ago. With my fires charging, I had just handed in my key …

WATCH: True Age vs Training Age

There are rules about training age that apply whether you're 15 or 50.

The Trap-Bar Fix For 3 Painful Movements

If there were powerlifts for the trap bar, these would be them. You can go heavy on these 3 movements and feel great doing it!

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Bro, its cold outside! Beat the chill and fire up your gains with these deals! #Bodybuildingcom Shop now:

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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


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

QI: The Russian Training Secret | T Nation

For a practical understanding of QI, consider a common example of the eccentric-active version when training someone to perform a single pull-up. You'd have a spotter push you to the top position and then descend as slowly as possible, rest a few minutes, and repeat a few times. This is an example of QI. But there's more to it.

Tip: Full-Range Pull-Ups and Pulldowns Suck | T Nation

But things don't just end there. A well-intentioned lifter may think he's staying two steps ahead of the game by not allowing the shoulder blades to rise up by keeping them packed down for the entire duration of a set of pull-ups or pulldowns. This will fatigue the muscles holding the shoulder blades down and they'll eventually tire out, especially with a heavy load. What you need to do is reset them between each rep.

Tip: Fix Your Form, Build Bigger Triceps | T Nation

Just about everyone screws up this arm exercise. Here's what they're doing wrong, and how to do it right.

Tip: The 5 Minerals for Muscles | T Nation

If you're a plain old human, you're also likely deficient in magnesium. By some estimates, up to 80 percent of Americans aren't getting enough magnesium and may be deficient. And then there's the exercise thing, which also applies to magnesium. The more you sweat, the more magnesium you ooze out.

Sports Injuries: Should You Use Heat Or Cold?

If you've played a sport or worked out, you've slapped an ice pack on a sore knee or shoulder at some point. Learn why cold isn't always the best way to treat an injury.

Tip: The King of Shoulder Exercises | T Nation

The delts are usually described as having three muscle heads – anterior, middle, and posterior – but there are really SEVEN individual segments. The delts also have a mixed fiber type, so you need to hit them with both heavy weights and low reps as well as using higher reps with lighter weights. But what's the best overall exercise? The standing dumbbell press.

Tip: Do the Sandwich Press for Big Pecs | T Nation

The traditional squeeze press is performed by squeezing together a pair of dumbbells as you press them up. Besides nailing the chest (particularly the inner fibers), it also teaches you how to fire your lats and tuck your elbows while pressing, which is important for pain-free pressing mechanics and healthy shoulders.

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.

The Best 45-Minute Chest Workout

Some studies have reported that a 45 minute workout is an ideal training format for growth and development. Typically, your body is in a building state after a 40-45 min. session. In other words, it is at it's strongest during that time. Any additional time added or infused into the program puts your body in what we call a "recovery mode" because of fatigue. Moreover, this is the phase when most injuries occur. (That's why we're creating a series of 45-minute workouts. Stay tuned for the best routines for back, legs, and more.) Eraldo Maglara is a National Stength and Conditioning Association Certified Personal Trainer.

The Winter Bulk Up: How to Gain Muscle in 4 Weeks

3. The Bulk Up plan revolves around "straight sets" versus the use of "super-sets" or "tri-sets". Once you complete a set of an exercise you will rest, then repeat for the prescribed number of sets that follow. This is another strategy to allow for ample recovery. The only time "tri-sets" will be used are for short ab/core workouts at the end.

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8 Best Cable Exercises for a Big Back

Want a huge, attention-grabbing upper body that shows off your muscles and strength even under a boring T-shirt? You need to focus on building a big back. Hammering the side of your upper body that you can’t see in the mirror will do more for your physique, athleticism, and power than another bicep curl ever could.

Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

We 'Mirin Vol. 139: 10 Badass Lady Lifters

Kiss those pink dumbbells goodbye and take your lead from these strong women who push, pull, and press their way to 'mirin-worthy status.

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.

Dymatize ISO100 at Best Prices for ISO100

No fillers, 110 calories with 25g of protein, 1g of carbs and 0g of fat. Great if you are on a low calorie or low carb diet. Since its an isolate, ISO 100 is also good for those who are lactose intolerant. Easy to mix, just a few shakes and the powder is dissolved with no clumps even in a basic shaker cup with no blender ball or mixing screen and cold water. Mixes just as well with milk, greek yogurt and oatmeal. In water the flavor is good. Not fantastic, but enjoyable. If I didn't know the flavor, I wouldn't guess cookies and cream. To me, it tastes more like a sugar wafer cookie. In milk, I get a "buttery" flavor. I tried it several times and I don't care for this flavor mixed it milk. In oatmeal, protein muffins, and greek yogurt it adds a nice sweet flavor but again I don't get much of a cookies and cream flavor from it. While I'm not blown away by the cookies and cream flavor it does taste pretty good in water, it mixes easily, and the macros are very good.

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This clean bulk can add 15 pounds of muscle on your frame this off-season! #Bodybuildingcom

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Try one of these beet recipes to kick up your health—and your workouts! #Bodybuildingcom Recipes:

3 velvet party blazers perfect for the holidays

We know. The style gods will tell you never to pair black and blue (unless, of course, you want to look like a bruise). Guess what? They're wrong! If you're headed somewhere slightly formal, top off any black T-shirt with this navy-and-black blazer from Hart Schaffner Marx. You'll look plenty professional, and you'll instantly have more style cred than you ever imagined.

23 Kai Greene | Facebook

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7 Reasons Your Pecs are Flat

Almost as bad as bouncing the bar off the chest is the inane practice of performing half-reps on the bench press. You want massive pecs to be proud of? Then lower the bar to full stretch (which for most people will mean lightly touching the bar to the chest or to a point just slightly above) to excite every fiber, and then press the bar straight up to lockout, while consciously squeezing the pecs into a tight contraction.

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.

True Age VS Training Age -

Dave Tate and Justin Harris Discuss The Box Squat and Coaching Issues -

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Week 14 NFL Waiver Wire Pickups & Adds

It appears we may have finally reached the point of no return with Green’s usage, as he had shown flashes in previous weeks when he was utilized, but still hadn’t been in on more than 26% of Pittsburgh’s snaps. That changed in Week 13 against the Giants, as he caught six of his 11 targets for an impressive 110 yards and a score. 17 standard points and 23 PPR points is a nice little welcome wagon. The Giants are a plus matchup for tight ends, but there’s no doubting that Green could become a huge weapon in this powerful Pittsburgh offense. There won’t always be enough to go around for everyone, but Green can now be consider a TE1 threat against Buffalo and Cincinnati in Weeks 14 and 15. Even Baltimore’s strong defense may not be able to throw him off much in Week 16.

Muscle & Fitness on Twitter

Lean up, and become a fitter you with this four phase workout program, designed to blast fat! @NutrexResearch

What Tabata training is and how it works

1. Obliterate Fat    While Tabata intervals are short, they're sure as hell not sweet. "They place a strong stress on the body as you continue to perform the exercises," Earnest says. "Your body increases its Basal Metbolic Rate (BMR), or the rate at which the body uses energy while at rest to keep vital functions strong; and while your BMR is rising—and managing the demand being placed on your body—so will the level at which your body burns fat after your workout," she explains. In fact, a University of Wisconsin-LaCrosse study found a 20-minute Tabata-inspired total-body workout prompted men and women to burn 15 calories per minute—pretty significant if you have a weight loss goal. Further research from Auburn University Montgomery Kinesiology Laboratory discovered doing jump squats, Tabata-style, for 4 minutes burns more calories per minute than traditional cardio, helps improve bone mass density, ramps up post-workout calorie burn, doubling your metabolic rate for a minimum of 30 minutes.

20 Ways to Test Your Fitness

Now that you’ve invested in that chalk, let’s keep putting it to good use with a five-dot drill. Mark out four dots at the corners of a rectangle that’s 2 feet wide by 3 feet long, plus a dot in the center. “There's a whole protocol for the actual test, but let's keep it simple to start,” Chag says. Start with each foot on the dots on the short side of your rectangle. Jump your feet together onto the center dot, then out wide onto the top two dots. “Like a traveling jumping jack, without the arms,” she says. Without turning around, jump your feet together backwards to the center dot and then to the dots where you started. Count how many you can do in one minute, then test yourself again after a week in your training program to see if you’ve made progress in your speed and agility.

25 Tips for Greatness

After his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines and cables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

KING-SIZED Workout: Day 2, CHEST

Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.

The 11 Strongest Women of All Time

Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).

Chef Robert Irvine's Top Muscle-Building Recipes

The muscular chef cooks. We eat. Yum. Here are his top 10 healthy dishes as an M&F contributor.

Sagittarius Horoscope for Sunday, December 4, 2016

Sunday, December 4, 2016 - You may be soaring so high above the stresses and strains of the mundane world today that you want to give back to others in appreciation. Communal spirit beckons as you are grateful for your brothers and sisters in arms. Thankfully, you can contribute in many ways, such as organizing a block party or potluck dinner, where everyone can share something they enjoy. Your local community is filled with like-minded people who value every person's individuality, which allows you to be yourself without having to stand alone. Make sure to tell your closest friends just how much they mean to you while you have the chance.

15 Foods that Are Healthier Than You Think

Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer . Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.

6 Ways to Lose Fat Faster

Reinvent your cardio workouts with these six tricks to help drop pounds and flab more quickly.

4 tips for increasing your vertical jump

A depth jump is performed by stepping off a box, then exploding up immediately after landing on the ground. This teaches reaction time and will help your lower body muscles activate when you need to catch air. Start by standing on a box that's 6 to 8 inches off the ground. Step off. As soon as you touch the ground, jump as high as you can, reaching your arms overhead. Land softly in an athletic position. Take a second to recover, then step back onto the box, set yourself up, and repeat. Follow this progression:

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.

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6 workout routines for rock-solid muscle definition and detail

You're not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there's that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We're creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everythings always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they're the cornerstones. But they're not the only exercises known to man. Step into advanced isolation training.

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.

Tip: The Leg Exercise Everyone Needs | T Nation

Are those your legs or are you riding a stork? If you've ever been the butt of that joke, add this to your leg day.

Should Your Workout Kick Your Ass?

Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.

Ask M&F: 7 Health & Fitness Questions, Answered

Adaptogens are a class of herbs used to improve the health of your adrenal system, which is in charge of managing your body’s hormonal response to stress. Adaptogens have the unique ability to “adapt” their function according to your body’s specific needs. They can calm you down and boost your energy at the same time without leaving you feeling overstimulated. The most common adaptogenic herbs include Asian ginseng, eleuthero, ashwagandha, and Rhodiola rosea.

Ultimate Arms: How To Build Sleeve-Splitting Biceps And Triceps

IFBB pro physique competitor and Cellucor-sponsored athlete Craig Capurso incorporates all of these variables into his sleeve-splitting biceps-and-triceps routine. In addition to the exercises, he gives you a bunch of bells and whistles aimed at igniting anabolism through volume, reps, loads, and a range of intensities. Capurso's approach, which is geared toward experienced lifters, will give you an edge in your quest for ultimate arms.

Should I Lift or Should I Sprint — The Case for Power

Although the Olympic lifts are great at producing large amounts of power against a lot of resistance, they require a lot of technique and coordination. It can take several years to achieve proficient execution of the snatch and clean and jerk. An alternative option that still allows for larger loads to be moved explosively is to incorporate compensatory acceleration training (CAT), also known as the dynamic effort method (DE). This form of training falls in line with velocity-based training in which fundamental resistance exercises like the barbell squat or deadlift are performed with the intent of moving the bar as quickly as possible in the concentric portion of the lift.  While the same load may not move as quickly as it would for an Olympic lift, CAT and DE still provide a similar training stimulus in which power is being generated against higher loads of resistance. The use of velocity measurement devices can paint a very clear picture of the actual bar speed but typically the recommendations for using CAT and DE are to use loads of 50-75% 1RM with 1-3 reps per set for anywhere from 6-12 total sets (13).

Instagram photo by @therock • Dec 5, 2016 at 6:45pm UTC

Big Back Exercises Everyone Does Wrong - Barbell Rows - Big Back Exercises Everyone Does Wrong - Barbell Rows. Check out this link today to grow your back optimally. 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 - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

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