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Evan Centopani's Switched-On Back Workout

With one simple tweak, this bread-and-butter barbell routine becomes easier on your lower back but harder on your muscles. You need to know this!

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1
Don't Let Flying Ruin Your Next Workout

Traveling can complicate your normal workout routine, especially if you travel by plane. Discover how flying can wreak havoc on your next workout and what to do about it.

2
Bodybuilding.com on Twitter

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

3
Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY.. pic.twitter.com/swgyWTEypj

4
Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY.. pic.twitter.com/swgyWTEypj

5
Make 8 Great Exercises Even Better | T Nation

There's no reason why this shouldn't also apply to pulling movements, just like how horizontal pushing movements (bench press, push-ups, etc.) are complimented by horizontal pulling movements (row variations). And, just like how vertical pushing movements (shoulder presses) are complimented by vertical pulling movements (pull-ups and pulldowns), diagonal pushing movements (incline presses, angled barbell presses) are complimented by exercises like leaning lat pulldowns and high-cable standing one-arm rows.

6
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
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.

8
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.

9
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/zXfBMdE1fv

10
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

11
Tip: Stop Rowing Wrong | T Nation

You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains.

12
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.

13
Dwayne Johnson and Zac Efron Dive In For First 'Baywatch' Trailer

Johnson stars as veteran lifeguard Mitch Buchannon, who quickly comes into conflict with cocky newcomer Matt Brody (Zac Efron), a gold medal-winning swimmer who seems not entirely unlike Ryan Lochte. In the trailer, Mitch and Matt butt heads over their clashing styles, but team up as hints of a criminal conspiracy led by the villainous Victoria Leeds (Priyanka Chopra, briefly glimpsed in the trailer) emerge and bodies start to pile up.

14
Tip: A New Way to Keep Your Shoulders Healthy | T Nation

Prevent injuries and keep your delts feeling good with this quick exercise you can do anywhere.

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
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.

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
Men's Fitness on Twitter

Build muscle and burn fat — even if you're next to your couch — with these 8 at-home workouts: http://ow.ly/Na5Q306WYiB  pic.twitter.com/6hZ3YxSu8s

19
Asia Monet Ray w Mariah Carey

Asia Monet Ray w Mariah Carey

20
6 Weighted Ab Exercises for a Shredded Six-Pack

This gymnastic movement is an advanced version of traditional hanging leg raises. It utilizes the lats, core, hip flexors, biceps and smaller muscles in the back. This exercise requires the body to contract from a global extension (hanging hollow body position) to a global flexion (pike position). This tough exercise isn't for everyone, though. You must first master the hanging straight leg raise without any weight (shown above). Once you get strong enough, try doing sets with low reps and no kipping action.

21
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!”

22
6 Lessons Dr. Seuss Can Teach You About Fitness

Dr. Seuss (Theodore Geisel) wrote his 46 books for children, but adults can learn a lot from his teachings as they embark on the path to a better physique.

23
Fantasy football rankings analysis for week 14

I’m also apparently set on sabotaging my ranks by floating DeAndre Hopkins (#17 vs. #23 consensus) back into the thick of WR2 territory for his matchup against the Colts. Indianapolis may have held their own against Ryan Fitzpatrick in Week 13, but that impresses nobody. They are still a lowly 30th in overall DVOA, and Hopkins saw an insane 15 targets the first time these teams met in Week 6. Now we’re not banking on a season-high 15 targets being replicated, but his nine catches were also a season-high mark. That points to how the Colts really cannot handle someone of Hopkins’ talent. The game is indoors as well, which helps Brock out considering he just embarrassed himself in snowy Lambeau Field last week.

24
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

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
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.

27
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.

28
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.

29
Sagittarius Horoscope for Monday, December 5, 2016

Monday, December 5, 2016 - There's a need for speed as you race through your day, solving problems as you go. Issues might unexpectedly arrive this afternoon when impatient Mars runs into the eccentric Aquarius Moon, but this could serve as just the lightning bolt needed to take a brilliant idea to the next level. Resistance doesn't always slow you down; sometimes conflict resolution acts as a propelling force. Rather than ignoring the reality of the situation, save the day by finding an innovative solution as soon as you can.

30
3 New Ways To Eat More Workout-Boosting Beets

Borscht and juice aren't the only ways to consume your beets. Try one of these beet recipes to kick up your health—and your workouts.

31
Instagram photo by Dave Tate - Elitefts.com • Dec 6, 2016 at 11:20pm UTC

32 Facebook

Do you want to join Facebook?

33
Bodybuilding.com on Twitter

What flavor of @MUTANTNATION Mutant Madness is Ron Partlow holding on the Mutant Madness page? http://bbcom.me/2gWwDvi  pic.twitter.com/tHGuAHSqiQ

34
7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

35
The Best Fish for Bodybuilders

Salmon is a great source but has a high overall fat content that most of us cannot consume regularly without overdoing it on the calories—keep it to once a week. Some fish, like tilefish, shark, and swordfish, should be avoided because of high mercury levels; others, like albacore tuna, should be eaten only once a week. If you’re a fan of canned tuna, get the light Pacific kind: It’s lower in mercury and higher in omega-3 fatty acids compared with albacore. You can also choose fresh Pacific-caught tuna steaks specified as light or skipjack, bluefin or yellowfin tuna. Consume moderately—up to 12 ounces a week—and it’s very accommodating to a low- or high-calorie diet.

36
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.

37
The 30 best bodyweight exercises for men

But you're not a chump, and this is no walk in the park—this is your gym time, dammit, and there's no way you're skipping your daily shred session just because some knuckleheads are taking up all the gear. So instead of waiting an eternity for the bench to free up, find a spare corner of the gym and do these bodyweight moves instead. With these in your arsenal, you'll watch the fat melt off your midsection and that muscle pop through your shirt in no time.

38
Photo gallery: The beautiful women of the 'Baywatch' movie

The beach is heating up with a new generation of bikini-clad stunners.

39
10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

40
Eduardo Correa's Bodybuilding Lessons

Futebol—aka soccer—is not just the national sport of Brazil— it’s the national obsession. The youngest of two boys, Brazilian native Eduardo Correa excelled at soccer and earned his way onto a prestigious teenage team. When he began toiling with weights to improve his futebol fitness, he realized quickly he liked barbells more than checkered balls. Naturally strong, he competed as a powerlifter. And, when his rapidly expanding musculature slowed his quickness, he gave up the soccer pitch for the gym. At 19, he entered and won his first bodybuilding contest, and his future came into focus.

41
6 Perfect Muscle-Building Meals

700 calories, 60 g protein, 83 g carbs, 13 g fat Why? For muscle-building, there'’s nothing like beef -— it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Hardgainer Tip: Choose lean, not extra-lean, beef (around 10%-–15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli -— low in calories, high in fiber -— to control calories and your feelings of hunger.

42
7 Training Steps to Pack on Size

If you've found it difficult to add strength by using traditional equipment, perhaps it's time to add bands to the mix. University of Wisconsin (La Crosse) researchers had 10 trained male and female subjects lift 85% 1RM on the Smith machine squat for two sets of three reps using a standard barbell or a barbell with 20% of the weight applied by exercise bands. For example, if the 85% 1RM was 300 pounds, one trial would use a bar loaded with 300 pounds of free weights and the other would use a bar loaded with 240 pounds of free weights and the bands providing the additional 60 pounds. When subjects did the squat with the bands, they exhibited around 25% more power than when they did the squat without the bands. To take advantage of exercise-band training for added strength, consider purchasing a quality set of exercise bands from a powerlifting equipment supplier such as Elite Fitness Systems (elitefts.com) .

43
Dwayne Johnson on Twitter

We're goin' around the world to promote. Whole cast. Puttin the tour together now. "You people" better get ready in Europe;) #Baywatch https://twitter.com/zuzanamarkov/status/806937041019830272 …

44
Old School Training Video - Good Mornings

Old School Training Video. This is a clip from one of the original WSBB training videos (they have been reproduced twice since this) that I used to use in my seminars. This is a good morning where you push your ass back to work the hamstring while trying to get the bar right over toes. These are best done for 3-5 reps for strength work. We tried singles for years and just created more issues than strength. #elitefts #westsidebarbell #hairdays #powerlifting #strengthtraining #davetate

45
MUTANT Iso Surge at Bodybuilding.com - Best Prices on Iso Surge!

This protein is the best protein i've bought. I bought the Strawberry Milkshake flavor and it was very drinkable and it is the first protein that i actually enjoy drinking. It keeps me feeling full and it's the best tasting isolate on the market. I definitely recommend this to anyone looking for an enjoyable protein.

46
Bodybuilding.com on Twitter

Here are 5 supplements ketogenic dieters should include in their nutrition plan! #Bodybuildingcom http://bbcom.me/2gF0hG1  pic.twitter.com/OhgdJHUaZ1

47
Tip: Try the 8 x 3 Method for Hypertrophy | T Nation

Low reps using heavy weights will build strength for sure, but can it build muscle? Of course it can. The secret? Perform multiple sets. Coach Chad Waterbury convinced most of us of this after we tried his programs using an 8 x 3 scheme.

48
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.

49
Cardio & Weights Together? Does it Matter?

Cardio & Weights Together? Does it Matter?

50
6 Exercises That Need Excellent Form

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

51 Tip: One Exercise For Big Delts and a Strong Grip | T Nation
52 Squatting 600 LBS is Easy
53 4 Tricks to Improve Your Deadlift
54 20 Muscle-Building Bar Exercises That Are Insanely Effective
55 8 Reasons Your Biceps Are Flat
56 FLEX Shakedown: Pumpkin Pie Smash
57 Bodybuilding.com on Twitter
58 Shawn Ray Tribute
59 Mike O'Hearn
60 6 Reasons To Stop Tracking Your Macros To The Gram
61 H.U.G.E. Gym Class: Power Up
62 Official Muscular Development Magazine... - Official Muscular Development Magazine | Facebook
63 10 Rules to Control Your Appetite
64 6 Simple Moves to Build a Bigger Chest
65 Biotest on Twitter
66 Sports Injuries: Should You Use Heat Or Cold?
67 Bodybuilding.com on Twitter
68 Simon Witney on Twitter
69 Men's Fitness on Twitter
70 Tip: The Leg Exercise No One Does Right | T Nation
71 Instagram photo by @therock • Dec 9, 2016 at 4:30am UTC
72 Dwayne Johnson on Twitter
73 Men's Fitness on Twitter
74 http://www.ironmanmagazine.com/the-heart-of-the-matter/
75 Ronnie Coleman The Unbelievable Remastered in 1080 HD - Part 3 Deadlift
76 Baywatch Movie on Twitter
77 http://www.ironmanmagazine.com/live-long-skip-soft-drinks/
78 Wolf Mirasol on Twitter
79 Team Juggernaut | American Open Preview
80 Big Back Exercises Everyone Does Wrong (Part 2) - Dumbbell Rows
81 http://www.ironmanmagazine.com/the-need-for-speed/
82 Kai Greene on Twitter
83 http://www.ironmanmagazine.com/enhance-fat-loss-with-calcium-vitamin-d/
84 Instagram photo by Ronnie Coleman • Dec 8, 2016 at 11:27am UTC
85 YouTube Rewind: The Ultimate 2016 Challenge | #YouTubeRewind
86 Jeff Chambers on Twitter
87 JoBlo.com on Twitter
88 Machine Cable Chest Press 12.5.16
89 Layne Norton, PhD on Twitter
90 Men's Fitness on Twitter
91 Instagram photo by Zach Even - Esh • Dec 7, 2016 at 1:37pm UTC
92 Seven Bucks Moment: Dwayne "The Rock" Johnson
93 Mike Titan O'Hearn on Twitter
94 Amy Sarah on Twitter