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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.

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1
Bodybuilding.com on Twitter

Bro, its cold outside! Beat the chill and fire up your gains with these deals! #Bodybuildingcom Shop now: http://bbcom.me/2h7g7Jg  pic.twitter.com/U5T6vIAHg6

2
The 3 Most Important Mobility Drills You Aren't Doing

All three of these moves include a core-activation or stability component. They're also straightforward and simple to perform—note, I didn't say easy—and can be done on a daily basis to help improve your mobility by focusing on the strength and stability of your core. Maybe incorporate them in your warm-up, and see how your subsequent improves!

3
20 Perfect Gifts For The Bro In Your Life

This holiday season, give your favorite he-bro or she-bro these bizarre presents they never knew they wanted! All sales final.

4
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

5
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.

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The 6 Most Overrated Exercises Ever | T Nation

On the movement side of this equation, we need to focus on activities that burn lots of calories, either during, and/or after the activity itself. Now follow this closely, because it's important: What burns calories is doing work. Work is defined as moving a mass over a specific distance. Any time you increase the weight or increase the distance (range of motion) you've done more work, and therefore have burned more calories.

7
IFBB OFFICIAL 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

8
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

9
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.

10
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.

11
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.

12
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.

13
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.

14
Tip: Grit is a Skill. Build Some, Wimp. | T Nation

Craig Weller spent six years in Naval Special Operations as a Special Warfare Combat Crewman (SWCC). He also served close to two years on the High-Threat Protection team for the U.S. Ambassador to Baghdad in Iraq. Craig trained special operations personnel for foreign governments on three different continents. He has been published in the Journal of Strategic Studies. Craig is now studying human performance and how it relates to motor and perceptual learning. Follow Craig Weller on Facebook

15
Tip: 5 Ways to Make Bodybuilding Better | T Nation

Set up mandatory seminars about the drugs used, what they do, and their potential long-term effects. These seminars should not be given by alarmist anti-drug doctors but by people who actually know their stuff. And don't do these to play the fear card; present things as they really are. Obviously this approach can't save everybody who competes at a high level, but this along with the medical testing would go a long way in preventing death and making the sport healthier.

16
The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

17
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

18
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.

19
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.

20
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.

21
Bodybuilding.com on Twitter

Add these keto-friendly supplements to your stack to experience this diet's many benefits! #Bodybuildingcom http://bbcom.me/2gNGhni  pic.twitter.com/R8TUK8FUFa

22
5 Reasons Your Deadlift Sucks

The deadlift is not a squat. Do not attempt to start in a full squat position. Your hips should be higher, closer to a half squat position, with your shoulder blades over the barbell at the start. If you start too low, the barbell will end up too far in front of your body (not good for your back) and put you in a much weaker position.

23
The top fantasy football deeper sleepers for Week 14

The Redskins aren't the only team finding success running out two offensive tight ends as the Texans have been doing the same with starter C.J. Fiedorowicz (pictured above, an old friend of this column) and backup Ryan Griffin. Over the past three weeks, Griffin has averaged five targets, four catches, and 34 yards per game. He even included a touchdown Week 13 against the Packers, his first since Week 10 at Jacksonville. The Texans will draw the Colts in Week 14, a team allowing the ninth-most fantasy points to tight ends this season. The ceiling is admittedly low for fantasy points here but there's a ground floor, which is more than other players can claim.

24
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.

25
Bodybuilding.com on Twitter

Kick up the flavor of your next meal by trying one of these coffee-inspired recipes! #Bodybuildingcom http://bbcom.me/2gLKMPL  pic.twitter.com/kZM5IYIuI1

26
T NATION on Twitter

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27
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.

28 Kai Greene | Facebook

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29
Hydroxycut Hardcore Next Gen by MuscleTech at Bodybuilding.com - Best Prices on Hydroxycut Hardcore Next Gen!

For 20 years, the HYDROXYCUT name has been synonymous with results. And now next evolution of HYDROXYCUT is here. Two decades in the making, new HYDROXYCUT HARDCORE NEXT GEN features potent doses of key ingredients in unique, never-before-seen combinations to deliver the ultimate stimulant experience. It also contains green coffee for real weight loss results. Subjects taking the key ingredient in HYDROXYCUT HARDCORE NEXT GEN (green coffee extract [C. canephora robusta]) lost 10.95 lbs. in 60 days with a low-calorie diet and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise. Most thermogenic formulas don't have any scientific studies backing their key weight loss ingredients, let alone two.*

30
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

31
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.

32
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.

33
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.

34
100 of the healthiest foods, ranked by protein content

“Mozzarella cheese contains 7.36g per 1-ounce serving, while provolone has 7.25g and parmesan offers 11g of protein per ounce. The average man needs around 56g of protein a day, so a healthy serving of cheese can provide you with plenty of protein in a small amount of food. Moreover, a 1-ounce serving of Swiss, cheddar, or mozzarella cheese will provide you with around 200 milligrams of calcium—that’s a fifth of your recommended dietary allowance (RDA) of calcium right there. Most cheeses have a plentiful supply of vitamins and probiotics, or 'good' bacteria, that can help regulate your gut flora. Maintaining a healthy intestinal environment is essential to good health, and can provide tons of benefits, ranging from digestive, to brain, to heart health.”

35
The 10 Best Moves to Lose Your Love Handles

"This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," he says. "To burn fat, you must do more then just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

36
Instagram photo by James Smith • Dec 7, 2016 at 4:04am UTC

37
Biotest on Twitter

We custom made them for our workout drinks, but they have other delicious uses too: https://biotest.t-nation.com/products/intensified-flavors … pic.twitter.com/bECRfw6SIa

38
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.

39
Diet 911: Ketosis for Dummies

The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough.

40
9 Ways to Eat for Muscle During the Holidays

Every bodybuilder requires large amounts of protein – 1.5 grams per pound of bodyweight per day to keep growing. What you don’t want too much of is fat. Although Aceto recommends staying away from fatty meats such as ham, prime rib and lamb as much as possible, you can load up on the turkey…parts of it, anyway. Turkey breast, without the skin, is some of the leanest protein around, providing more protein and less fat than chicken or red meat, he says.

41
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.

42
5 Best Gym Exercises to Prep You for the Slopes

Planning a ski trip with your buddies? Here are the best moves to prep your body for your trip—so you’re not the guy who quits after day one.

43
Lifter's Guide to the Holidays

With so many holiday activities right around the corner, it may be hard to stay dedicated to your gym schedule, making muscle-building a second tier priority. But not to fret — whether you're looking to cut fat, build muscle, or just need some motivation to keep you pushing through the new year, we've got you covered with holiday-centric workouts and tips.

44
6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

45
Flex Lewis' Killer Biceps Routine

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

46
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.

47
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.

48
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.

49
True Age VS Training Age - elitefts.com

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

50
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

51 Muscle & Fitness on Twitter
52 What Tabata training is and how it works
53 20 Ways to Test Your Fitness
54 The 11 Strongest Women of All Time
55 The 30 best leg exercises of all time
56 Tip: Fix Your Form, Build Bigger Triceps | T Nation
57 Chef Robert Irvine's Top Muscle-Building Recipes
58 15 Foods that Are Healthier Than You Think
59 4 Moves for Bigger Traps
60 6 Ways to Lose Fat Faster
61 4 tips for increasing your vertical jump
62 7 Probiotic Foods You Should Be Eating
63 Shawn Ray | Facebook
64 Tip: The Leg Exercise Everyone Needs | T Nation
65 Best Moves for a Bigger, Stronger Back
66 Big J on Twitter
67 Amy Sarah on Twitter
68 Instagram photo by Dave Tate - Elitefts.com • Dec 6, 2016 at 11:20pm UTC
69 http://www.ironmanmagazine.com/how-to-increase-free-testosterone/
70 Kai Greene - Kai Greene & Maurcio Garza - "Mexico TakeDown... | Facebook
71 Dwayne Johnson on Twitter
72 Men's Fitness on Twitter
73 Mark Shaw on Twitter
74 Bodybuilding Q&A - Evan Centopani Addresses Your Problems
75 Coming Soon - Mark Dugdale UGSS Event
76 http://www.ironmanmagazine.com/true-flood/
77 Tip: Body Part Splits vs. Push-Pull | T Nation
78 Should Your Workout Kick Your Ass?
79 Ask M&F: 7 Health & Fitness Questions, Answered
80 Bodybuilding.com on Twitter
81 Ultimate Arms: How To Build Sleeve-Splitting Biceps And Triceps
82 Should I Lift or Should I Sprint — The Case for Power
83 Instagram photo by @therock • Dec 5, 2016 at 6:45pm UTC
84 Big Back Exercises Everyone Does Wrong - Barbell Rows
85 http://www.ironmanmagazine.com/turn-on-the-anabolic-switch/
86 Instagram photo by @therock • Dec 4, 2016 at 6:52pm UTC
87 6 Exercises For a Strong, Healthy Butt | T Nation
88 2 Training Secrets of Jacked Olympic Lifters | T Nation
89 Instagram photo by Suga Rashad Evans • Dec 3, 2016 at 5:15am UTC
90 Bodybuilding.com on Twitter
91 Instagram photo by @therock • Dec 3, 2016 at 5:59pm UTC
92 Instagram photo by Flex Lewis™ • Dec 3, 2016 at 5:29pm UTC