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Advanced Isolation Workouts for Muscle Definition and Detail

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.

7 Hardcore Chest Exercises for the Advanced Lifter

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

Blast Your Back And Biceps! James Grage And Whitney Reid Video Workout

Here's the back workout you've been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you'll reap serious results!

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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
Your Complete Guide To Optimal Iron Levels

Iron is an essential mineral, meaning that your body can't produce the amount it needs to perform crucial functions. Iron is a chief component of hemoglobin, which is a protein in red blood cells responsible for transporting oxygen in the blood. Iron is also necessary for optimal growth and development of the muscular and skeletal systems, and to maintain normal cellular functioning, immune function, and synthesis of hormones and connective tissue.[1] If some of that sounds a little vague, that's just because iron does so much, in so many parts of your body, that it's hard to get across without a textbook.

3
Optimum Essential AmiN.O. Energy at Bodybuilding.com: Best Prices for Essential AmiN.O. Energy

I've been loyal to AmiN.O. energy for 5 years now, and there’s a reason why I love this product! With 2-3 scoops, I can sip on it throughout the day just to have something to drink for energy. With a few more scoops, I can get a boost of energy right before I work out (or even during)! I never get the jitters, no itchy sensation, nothing like that! The flavors I’ve tried are just AMAZING. I usually drink with ice, and sometimes even flavorless sparkling water – TRY IT. There were so many mixed reviews about Cafe Vanilla that I was afraid to buy it, but this stuff is AWESOME! Excellent with Almond milk! Mocha Cappuccino is not the greatest thing I've tasted from AmiN.O. Energy... lol

4
Build Great Glutes & Lats With Light Weight | T Nation

Using too much weight and having to excessively twist your body means you're doing more oblique work than really hitting your lats and scapular muscles. The point of the row is to bring up a lagging muscle group for isolated development (if your goal is size), and possibly to assist a bigger movement that involves the same muscle groups (if your goal is strength). It defeats the purpose when you try to haul so much weight that the key muscle groups are no longer being trained in specificity.

5
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.

6
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.

7
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

8
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

9
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.

10
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

11
Tip: One Exercise For Big Delts and a Strong Grip | T Nation

This helps to maximize recruitment of the lateral delts. In addition, you should raise the weights to shoulder height or a bit lower. Going any higher will take tension off the deltoids and place undue tension on the traps and glenohumeral joint.

12
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

13
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.

14
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.

15
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.

16
The top fantasy football risers and fallers for week 14

Throughout the season, players get hot and see an increased role while others struggle and fight to stay relevant. Experienced fantasy players know this happens every year. In this weekly column, we’ll showcase those who have taken important steps forward and those who have taken steps back. These are the risers and fallers heading into Week 14 of the NFL season.

17
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

18
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.

19
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.

20
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.

21
6 Ways to Lose Fat Faster

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

22
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

23
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

24
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.

25
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.

26
Build Great Glutes & Lats With Light Weight | T Nation

Using too much weight and having to excessively twist your body means you're doing more oblique work than really hitting your lats and scapular muscles. The point of the row is to bring up a lagging muscle group for isolated development (if your goal is size), and possibly to assist a bigger movement that involves the same muscle groups (if your goal is strength). It defeats the purpose when you try to haul so much weight that the key muscle groups are no longer being trained in specificity.

27
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

28 Official Muscular Development Magazine... - Official Muscular Development Magazine | Facebook

To see more from Official Muscular Development Magazine on Facebook, log in or create an account.

29
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.

30
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.

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
Podcast Episode 3: Evan Centopani - How A Pro Grows

Nick Collias: We're rolling, all right. Hey there everybody, welcome to The Bodybuilding.com Podcast . It's a beautiful fall day here in Boise, Idaho. Trees are turning yellow and dropping weight like contest prep around here. Dr. Krissy Kendall: How long have you thought of that one? Nick: Five whole minutes, I wrote that down 5 whole minutes ago, all about the metabolism of autumn. It's like a T.S. Eliot poem. I'm Nick Collias, one of the editors of Bodybuilding.com, and to my right is Dr. Krissy Kendall here to punch holes in everyone's most cherished fitness beliefs. Krissy: Hello, hello. Nick: Across the table we've got none other than IFBB pro bodybuilder/Animal athlete Evan Centopani . He is not catabolic. He's growing. Krissy: As we speak, right now. Nick: He's kind of Krissy and I taped together for his biceps, I think. If you don't know Evan, if you've ever seen a black and white video of a big bodybuilder shopping in New Jersey, there's about a 1 in 8 chance that it's him. If there were any vegetables in the cart, it was definitely him.

33
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

34
Eating for Muscle Mass: 8 Questions Answered

Proper nutrition will keep your energy up and your muscles nourished. Improper nutrition — snacking on a hearty diet filled with sugary snacks and empty calories — will put mass in all the wrong areas. “You want extra quality calories, not just extra calories,” he says. “Once you get that dialed in, the timing becomes the issue. There’s a big difference between eating 200 grams of protein first thing in the morning or the last thing at night, or spread out in five servings of 40 grams over the course of an entire day. Don’t believe me? Try it, but consider yourself — and your housemates — forewarned!”

35
20 Muscle-Building Bar Exercises That Are Insanely Effective

They don't call it a jungle gym for nothing. Jon Hinds, owner of the Monkey Bar Gym , says monkey bars are one of the most effective and versatile workout tools you probably never think to utilize. They can accommodate tons of bodyweight exercises, they're available to pretty much anyone within distance of a playground or park, and they're adaptable for athletes of every fitness level, Hinds says.

36
8 Reasons Your Biceps Are Flat

The biggest problem isn’t that you don’t have big biceps; it’s that you aren’t big at all. If you’re six feet tall and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over.

37
FLEX Shakedown: Pumpkin Pie Smash

To help whip up the most epic pumpkin-flavored, protein concoction, we've enlisted the services of IFBB Hall of Fame inductee, and founder of Gaspari Nutrition, Rich Gaspari. With 30 plus years in the bodybuilding business, the man knows a thing or two about creating a great-tasting protein that's loaded with the finest muscle-building ingredients.

38
10 Ways To Burn Fat And Keep It Off For Good

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone.

39
8 Pro Tips To Elevate Your Fitness Game

Combine cardio with strength training, don't skip those big lifts, and lift to failure. These are just a few of the secrets to training success our team of top experts share with you.

40
Tip: Stop Whoring Yourself Out | T Nation

Listen, social media is awesome in many ways. It's a great way to interact with people and obtain information of personal interest. But maybe some of it could stand to be toned down from both the originators and the consumers.

41
True Age VS Training Age - elitefts.com

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

42
Bodybuilding.com on Twitter

WHY DO YOU EVEN TRAIN? Show us your motivation to be your best self by posting to IG & tagging #30DaysofFit @bodybuildingcom @dymatize . pic.twitter.com/2DGnhPLl96

43
Shawn Ray Tribute

Tribute to one of the best bodybuilders to ever compete in the sport, Shawn Ray. Mr. Olympia Contest History; 1988 Mr. Olympia – 13th Place 1990 Mr. Olympia – 3rd Place 1991 Mr. Olympia – 5th Place 1992 Mr. Olympia – 4th Place 1993 Mr. Olympia – 3rd Place 1994 Mr. Olympia – 2nd Place 1995 Mr. Olympia – 4th Place 1996 Mr. Olympia – 2nd Place 1997 Mr. Olympia – 3rd Place 1998 Mr. Olympia – 5th Place 1999 Mr. Olympia – 5th Place 2000 Mr. Olympia – 4th Place 2001 Mr. Olympia – 4th Place Other titles and honors; 1983 California Gold Cup 1984 Mr. Teenage Los Angeles (Short & Overall) 1984 Teenage Mr. California 1985 Teenage Mr. Orange County 1985 Teenage National Championships 1985 Jr. World Championships 1986 Jr. National Championships 12thPlace Light heavy) 1987 Mr. California (Lightheavy & Overall) 1987 National Championships (Lightheavy & Overall) 1990 Pro Ironman Champion 1990 Arnold Classic Champion (lost title due to failing drug test) 1991 Arnold Classic Champion Inducted into the IFBB Hall of Fame of professional bodybuilding in January 2007. In October 2003, El Dorado High School inducted Shawn into its "Football Hall of Fame" In 1983, Shawn set the school's all-time Rushing record and record for Longest Run from Scrimmage (98 yrds), both of which still stand.

44
Legs and Shoulders Workout (Redemption 2016)

Digital director Mike Simone demonstrates the fourth workout of the Redemption plan on Men's Fitness from HUMANFITPROJECT. For the full program, go to MENSFITNESS.com/Redemption

45
Mike O'Hearn

Watch this EPIC battle against the SUPERMAN from COMPTON and The TITAN , Mike O'Hearn, go neck to neck in a monster workout of ARMS at the Original Iron Addicts Gym , located in Long Beach,CA. Who...

46
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.

47
Instagram photo by Zach Even - Esh • Dec 7, 2016 at 1:37pm UTC

48
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.

49
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.

50
Bodybuilding.com on Twitter

Arm yourself for better, more productive workouts with these expert training hacks! #Bodybuildingcom http://bbcom.me/2gLarnR  pic.twitter.com/FO4d2gyPIp

51 6 Perfect Post-Workout Meals
52 The Good, Bad and Ugly When Training With a Bad Back
53 The 10 Best Moves to Lose Your Love Handles
54 Instagram photo by James Smith • Dec 7, 2016 at 4:04am UTC
55 Biotest on Twitter
56 Diet 911: Ketosis for Dummies
57 Video Series: Top Secret Chest Arsenal
58 9 Ways to Eat for Muscle During the Holidays
59 Sports Injuries: Should You Use Heat Or Cold?
60 6 Exercises That Need Excellent Form
61 Lifter's Guide to the Holidays
62 3 velvet party blazers perfect for the holidays
63 6 Worst Things You Can Do to Get a Bigger Chest
64 Tip: Full-Range Pull-Ups and Pulldowns Suck | T Nation
65 The 11 Strongest Women of All Time
66 Tip: Fix Your Form, Build Bigger Triceps | T Nation
67 15 Foods that Are Healthier Than You Think
68 4 tips for increasing your vertical jump
69 Shawn Ray | Facebook
70 YouTube Rewind: The Ultimate 2016 Challenge | #YouTubeRewind
71 #UltraFit Challenge: Lean Mass, Part 2
72 Make Cheat Meals Work for You | T Nation
73 Jeff Chambers on Twitter
74 JoBlo.com on Twitter
75 Men's Fitness on Twitter
76 Machine Cable Chest Press 12.5.16
77 Layne Norton, PhD on Twitter
78 #motivationmonday - Official Muscular Development Magazine | Facebook
79 Seven Bucks Moment: Dwayne "The Rock" Johnson
80 Mike Titan O'Hearn on Twitter
81 Amy Sarah on Twitter
82 Instagram photo by Dave Tate - Elitefts.com • Dec 6, 2016 at 11:20pm UTC
83 http://www.ironmanmagazine.com/how-to-increase-free-testosterone/
84 Kai Greene - Kai Greene & Maurcio Garza - "Mexico TakeDown... | Facebook
85 Dwayne Johnson on Twitter
86 Mark Shaw on Twitter
87 Coming Soon - Mark Dugdale UGSS Event
88 Tip: Fix Your Form, Build Bigger Triceps | T Nation
89 http://www.ironmanmagazine.com/true-flood/
90 Tip: Body Part Splits vs. Push-Pull | T Nation
91 Bodybuilding.com on Twitter