Top Videos
Europa Orlando | Justin Compton takes the win!

Muscular Development's David Baye and Peter McGough visit with Justin Compton after taking the win in Men's Bodybuilding at the Orlando Europa.

The 10-Minute Super Bowl Halftime Workout

Ditch the band and spend halftime burning junk food carbs.

IFBB Pros Guy Cisternino and Marco Rivera Train Arms 5 Weeks Out from the NY Pro Part 1

IFBB Pros Guy Cisternino and Marco Rivera train biceps and triceps just 5 weeks out from the 2014 NY Pro. A main emphasis with this video is that both Guy an...

Bodybuilding Media Then and Now | Peter McGough and David Baye

Peter McGough shares with David Baye some of his insights regarding how the bodybuilding media has changed over the decades with advances in technology and a...

Catching up with Powerlifting Champ Scot Mendelson

Muscular Development catches up with Powerlifting Champ Scot Mendelson.

The Life & Times of Bob Cicherillo

Muscular Development's Peter McGough sites down to discuss the Life & Times of Bob Cicherrillo.

Europa Orlando | Women's Physique Prejudging First Callouts

Womens Physique Prejudging First Callout Europa 2014.

"THE ETERNAL MINDSET"

Antonio Echevarria Trains Chest and Biceps 1.5 Weeks Out from the NY Metropolitan

NPC athlete Antonio Echevaria is a light heavyweight bodybuilder from Queens, NY. He trains and manages Richie's Gym in Ozone Park, NY. He's sponsored by Agg...

FIBO Power | Dexter Jackson Guest Posing and Crowd Navigation

Ever wonder whats it's like to be Mr. Olympia? Team MD got that experience at the FIBO Power Expo in Cologne, Germany. Check out Dexter guest posing and tryi...

FIBO Power | Anth Bailes Trains (Low Volume) In Germany

IFBB Pro Bodybuilder Anth "The Freak" Bailes trains shoulders and triceps with low volume/ heavy drop-sets to failure while at Cologne, Gerymany for FIBO Pow...

Deadlift Split Squat

Raising Compton - Episode 5 - Hammering the Hamstrings

Hard at work to complete his physique in prep for the 2015 Arnold Classic, IFBB pro bodybuilder Justin Compton Hammers his Hamstrings with an FST-7 Chaos workout. On stage it's all about balance & to achieve that, this workout focuses on prioritization, eccentric motion & intensity multipliers. Watch his Evogen Powered video & give his workout a try.

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Top News
1
5 Super Bowl Eats To Aid Your Muscle Diet

Super Bowl is usually loaded with fat, but this time it doesn’t have to be. Overlooked as a protein source, shrimp is practically fat free, all protein, and contains 25 percent of your daily total iron. The only fat contained in shrimp are the healthy fats like omega-3 fatty acids. Three ounces of shrimp is only one gram of fat, that’s less then the amount of fat in three ounces of chicken. Yes cholesterol levels in shrimp are high but they won’t make your cholesterol levels skyrocket — that’s saturated fat’s job. Replace the mini hot dogs with garlic shrimp skewers, which is simple and easy to prepare. Place the shrimp and sliced lemons on skewers, and then lay each skewer on a baking sheet, which has been sprayed with non-stick cooking spray. After, mix the oil, lemon juice, and seasonings. Next, brush the mixture onto the shrimp, and bake it in the oven at 450 degrees Fahrenheit. Cook each side for three to four minutes; shrimp generally cooks within ten minutes. This recipe is made to serve six.

2
Sagittarius Horoscope for Sunday, February 1, 2015

Monday, February 2, 2015 - Fitting into the standard constraints of a traditional relationship is nearly impossible now that your emotions explode with brilliance in their own unique way. You have something very special to offer, so don't be too self-judgmental if your heart refuses to take orders from your head. Fortunately, those closest to you probably already know that your intentions are well meaning. If they can appreciate you for who you are, rather than who they want you to be, it should all work out. But first, you must learn to love yourself.

3
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

4
Get Six Pack Abs in 6 Moves

For this both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

5
4 Ways to Accelerate Your Fat-Loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there's no one-size-fits-all approach. There's only the approach that works best for you.

6
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

7
Jamie Eason's Gym Guide - Bodybuilding.com

I know you feel comfortable on that treadmill. But it's time to do something different, right? Let's try a circuit. Circuit-style training is always a safe bet because your heart rate will stay elevated as you move through the exercises. You'll feel like you got a good workout but didn't kill yourself trying to lift too much too soon. Trust me, lifting too much weight too soon is one of the quickest ways to derail your workout routine. You might feel strong while doing it, but a few days later you'll regret it big time!

8
T NATION on Twitter

Arnold says to use agonist/antagonist training. 'Nuf said. The workouts: http://www.t-nation.com/workouts/arnolds-agonist-antagonist-training … pic.twitter.com/6XWEhjiBIc

9
3 Ways to Torch Fat Without Traditional Cardio

Lie on your back on the floor. Hold the ’bell over your chest with your right hand. Bendyour right knee 90 degrees and plant your foot. Raise your torso off the floor. Now use your right foot to raise your hips off the floor while you support your body with the left hand. Sweep your left leg back and rest on your left knee. Stand up, then reverse the motion to return to the floor. Perform one rep on your right, then one rep on your left. Repeat for five minutes.

10
The 8 Best Things You Can Do For Your Metabolism

Metabolism is a fancy word for how your body regulates energy consumption. Someone with a higher metabolism burns more calories even at rest than someone with a lower metabolism, and can therefore get away with eating more food —even junk food. But a high metabolism isn’t a privilege reserved for a select few who were lucky enough to be born with it. You can raise yours and reap the benefits. Here are the 8 best things you can do.

11
Bulk Up Without Lifting a Weight

For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

12
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

13
Get Bigger Quads With Classic Exercises

Unique exercises have their place in any program, but many people focus on them too much when they should really be stressing rep ranges, volume, intensity, and frequency with basic moves. Work harder to understand and manipulate these variables, while placing less emphasis on esoteric exercises, and you’re bound to see shocking results. The workout below represents “multi-rep range training,” with strength training rep ranges on squats, hypertrophy ranges on leg presses and lunges, and high reps on extensions to finish it off.

14
Bodybuilding.com on Twitter

RT & Enter! This is literally your last chance at a FREE @MuscleTech Stack! #giveaway http://bbcom.me/1BvoRyM  pic.twitter.com/4OOYSIjRnb

15
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

16
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

17
T NATION on Twitter

6 top coaches give you their best advice on pull-ups: http://www.t-nation.com/training/6-coaches-weigh-in-on-pull-ups … pic.twitter.com/5VjvgpnIny

18
The 22-Minute Hurry-Up Workout

It's so easy to slack off when you've got things to do...like get to your buddy's house for Super Bowl. Well, we've just made it impossible to skip out on the gym session. This 22 minute workout is fast, effective, and covers all your bases from conditioning to muscle building.

19
Sled Conditioning - Without the Sled!

Your conditioning program is not complete without exercises that tax the whole body, and not having access to a Prowler or a traditional weight sled is no excuse for not getting it done. Enter treadmill pushing, a simple but effective group of exercises performed with the one piece of equipment found in virtually every commercial gym in the world…unplugged.

20
The Fastest Way to Get Ready to Lift in the Gym

The problem with most solid, dynamic-style warm-ups is that they require space that most gyms simply don’t have. The idea, then, is to find a series of moves that get you ready to train, don’t take a lot of time, and that you can perform while standing in the same place. Here’s how it’s done.

21
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

22 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1086/How_Russian_Weightlifters_Train.aspx

One Russian article published in 1986 focused on the clean and jerk technique of Bulgarian weightlifter Alexander Varbanov, specifically his attempt at a world record of 212.5 kilos in the 75-kilo bodyweight class. In the article is this comment: “…the athlete was unable to generate sufficient resistance during the amortization part of the ‘squat under’; consequently, the barbell dropped 25 cm (24 cm for the 210 kg) and the athlete had to fix it at a (uncharacteristic for him) height of 65 cm (instead of 68 cm) in the squat position. As a result, he relaxes his lower back and lowers his pelvis approximately 3.5 cm more than in the 210 kg lift.” An elite coach may find this information interesting and useful, but such an article is definitely not a good starting point for studying the Russian weightlifting system.   Among the most readable basic textbooks on weightlifting technique and training are those written by Robert A. Roman and Arkady N. Vorobyev; the textbooks written by Alexander S. Medvedyev are a bit more of a challenge (but to be fair, some of the confusion may originate in the translators).

23
VIDEO: The 21-Day Shred Med Ball Ab Circuit

Underneath that layer of belly fat is a six-pack. You might not be able to see it yet, but it's there. And The 21-Day Shred from Mike Simone and the editors of Men's Fitness  has the training and diet plan to finally pull it out. Here, try the med ball ab workout. You'll love it. Promise.

24
Russell Wilson's Football Workout

The strength days include heavier lifts to build greater muscle power, as well as corrective exercises to prevent injury. For example, the dumbbell I-Y-T, band pull-apart, and scap pushup all focus on the upper back. The stronger the muscles around Wilson’s shoulder blades are, the better he can wind up for a deep pass, and the healthier his shoulders will be after hours of throws and brutal collisions.

25
Super Bowl Recipe: Carne Asada Tacos

These juicy appetizers pack big taste (for the big game) in a small package.

26
We 'Mirin Vol 100: You're So Vein - Bodybuilding.com

This time, Carly Simon is wrong. The 100th volume of We 'Mirin IS about you: you and your insane vascularity!

27
Dwayne Johnson 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
Art of Manliness Podcast Episode #55: The Warrior Ethos with Steven Pressfield

In today’s episode I talk to writer Steven Pressfield . Steven has written over a dozen books in both the fiction and non-fiction categories. His novel  Gates of Fire , a fictional account of the Battle of Thermopylae, is used by the Marine Corps Basic School and his non-fiction books have become go-to guides for writers, entrepreneurs, and other creative types. Steven and I talk about why war plays a central theme in all his work and how to apply the Warrior Ethos to creative work.

29
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

30
No Carbs Diet: The Flaw in Fat Loss - Born Fitness

Glad that you wrote this article! I work at a Nutrition House and most of the weight loss advice I give stems from this kind of research. People do fear carbs and tend to have a very poor understanding of food and training in general; hence why they don’t lose any weight. I’ll certainly keep this in my bookmarks to share with those folks.

31
Fit Food: The Benefits of Avocado

Want to up your intake of healthy fats? These quick avocado recipes will give you a major health boost.

32
High Protein Healthier Nachos - Born Fitness

When you think nachos, the last thing that probably comes to mind is “healthy.” Maybe it’s the chips, the cheese, the sour cream, and more topping than you can imagine. (Did I mention the cheese?) But nachos don’t have to be a bad snack. In fact, they can be a protein loaded meal, if you make them the right way and are willing to make a few substitutions that maintain the taste but sacrifice some nutritional gut bombs (the type you don’t want). These are protein packed nachos. Perfect for a snack and always good for any sporting event.

33
Triple H's Chest and Back Routine (WWE)

WWE megastar Triple H shares his hardcore chest and back workout with the M&F fans.

34
Cellucor COR-Performance Whey at Bodybuilding.com

COR-Performance™ Whey features a fast digesting Whey Protein Isolate based formula that packs 25G of protein per serving to satisfy protein needs any time of day. Featuring 100% Whey Protein, minimal fat or carbs, added digestive enzymes, perfect mixability and the best flavors on the market, it’s safe to say COR-Performance™ Whey is here to set the new standard in protein.

35
Body Transformation: Nolan Heyer Slashed 21% Body Fat! - Bodybuilding.com

I quickly became interested in nutrition and how to build a strong healthy physique. Bodybuilding.com quickly became my homepage, and my beginner gains had me hooked on the gym life. I still did all of the heavy Olympic lifts that are centered around football, but with my diet and supplements dialed in, I was getting stronger every week.

36
Walking the Plank

Advance, advance, advance. Whenever you begin to master any exercise, ask yourself, “How can I make this movement harder?” Always keep advancing. Always take that next step in an exercise’s progression to keep your muscles guessing—and growing.

37
Muscle Phone 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

38
Dorian Yates 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

39
Dorian Yates 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

40
Dorian Yates on Twitter

41
BSN Syntha-6 at Bodybuilding.com

SYNTHA-6™ is an ultra-premium lean muscle protein powder, BSN's best-tasting protein supplement on the market. Its formula features multiple quality proteins resulting in a nutritious and multi-functional protein supplement that ensures an athlete's muscles a quality supply of protein building blocks.* As any athlete knows, high-quality protein is essential for building and maintaining lean muscle mass.* SYNTHA-6™ is the ideal solution to any active individual's protein needs, designed to perfectly suit a variety of diets and lifestyles. And with SYNTHA-6™, that high standard of quality comes with taste to match, thanks to BSN®'s exclusive flavor technology.

42
Kai L. Greene 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

43
Ultimate Performance 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

44
Andrea Papas 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

45
Bench More Instantly With This Four-Step Grip Primer

Fix your grip. Instead of simply allowing the bar to sit on your palms—or worse, using the thumbless “suicide grip”—you need to start gripping the bar with authority and using the strength in your hands, wrists, and forearms to help you explode the bar through to lockout. Using a tight bench-press grip has myriad advantages. First, it helps activate your central nervous system, which better prepares you to handle heavy loads. Next, it recruits more of the stabilizing muscles in your lats, traps, deltoids, and mid-back. Finally, since you’ll never drop a barbell on your face if you employ this grip, benching with active hands will save you a ton of money on dental work.