Top Videos
The Busy Man Bodybuilding Workout • Zach Even-Esh

Time is something I have TRULY began to respect, for 2 BIG reasons: 1) My kids 2) Being an entrepreneur In fact most people are today are more time conscious than ever before. Think about it. We barely call people in comparison to texting them. Technology has tricked many into being busy vs being productive …

WATCH: Dugdale UGSS Presentation — Protecting Your Joints and Life Balance

Longevity in this sport requires taking care of your body, but perhaps more importantly it requires taking care of your life.

[View All Videos]

Top News
1
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

2
The Curse by Cobra Labs at Bodybuilding.com - Best Prices on The Curse!

Warnings: The Curse is extremely powerful, so always assess your tolerance with a single scoop and do not use for more than five out of seven consecutive days or use before bedtime. Contains caffeine. Do not use if pregnant or nursing. Keep out of reach of children. You may experience harmless short term skin tingles. The Curse is only intended to be used by healthy adults 18 years of age or older. Consult with your health care professional before using this product if you are using any prescription or over the counter medication or if you have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, seizure disorder, psychiatric disease, diabetes, difficulty in urinating, prostate enlargement or if you are taking a MAOI (Monoamine Oxidase Inhibitor). Do not use with any other medication, prescription drug, or over-the-counter drug containing ephedrine, pseudoephedrine, or phenylpropanolamine (ingredients found in certain allergy, asthma, cough or cold, and weight control products).

3
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

4
FighterDiet 12-Week Challenge

© 2017 Fighter Diet, Inc. All Rights Reserved.

5
Tip: The Protein Solution | T Nation

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.

6
Knock Them On Their Asses | T Nation

The bench press and deadlift both usually happen pretty slowly, at least with heavy weights. But anything that happens on the football field needs to happen fast. And when training, how fast you move is even more important than HOW you move. As it turns out, strength built at low speeds has little correlation to the strength that can be displayed at high speeds.

7
How to Eliminate Love Handles, Man Boobs, or Jelly Belly | T Nation

You may be lean except for a noticeable round little belly that shakes when you laugh like a bowlful of...well, you know. Or you may look magazine-cover ready except for some maddening fat around the side of your waist. Maybe worst of all are the occasional flabby pecs, which, in your case, might be a charitable term for man boobs.

8
Tip: Wall Slides for Pain-Free Pressing | T Nation

To perform the slide, stand at a wall with your arms on the foam roller. Brace your core to prevent spinal extension, then lean into the roller as you slowly slide it up the wall. At the top, while keeping your chin tucked, slowly press your head underneath the roller to achieve maximal thoracic extension and shoulder flexion.

9
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

10
Row to Grow

Rowing motions give your back depth and thickness. The way I look at it is that the chinup (which starts of every back routine I do, and for which I do the most sets of any back exercise) tends to work the back from the outside in. In other words, it hits mainly the muscles on the edges of the back just under the armpits, which are primarily the outer-upper aspect of the latissimus dorsi muscles. On the other hand, a row tends to focus the stress from the inside out, punishing those cords of muscle that make up your mid- and upper-inner back muscles, which include not only the inner portions of the latissimus dorsi, but also muscles like the erectors, teres, and rhomboids.

11
Tip: The Juice That Boosts Athletic Performance | T Nation

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

12
Dynamik Muscle | Kai Greene

Dynamik Muscle was spawned on the creation of an idea to see a dream manifest into reality. We all sit back and dream, some even make goals and outline a plan of action, but few follow through.  click to read more

13
Tip: Two New Ways to Strengthen Your Core | T Nation

Use these two exercises as a progression from the ab wheel. The videos don't do them justice. You've got to try them to understand it.

14
Biolayne | The official website of Dr. Layne Norton

Although it may not be noticeable, our ankle mobility could be limiting our squat. Learn how to get your ankles mobile, and out of the way for a perfect squat.

15
Arnold Schwarzenegger Files - What it Takes to be a Bodybuilding Champion

Some of you were born with spectacular genetics for bodybuilding. If you were, you probably already know because you would have developed a pretty impressive physique in a fairly short span of time training. If not, don’t give up hope just yet. If you consistently work hard in the gym and with your nutrition and supplementation for years, you can still manage to build a physique that most average people will be in awe of, and that will probably be good enough to succeed in competitions at the local and regional level. And if that’s as far as competition takes you, so be it. As Arnold proved with his own story, there is far more to life and many other paths to success and fulfillment far beyond the contest stage!

16
Tip: Make Your Pull-Ups Stricter and Tougher | T Nation

If kipping your pull-ups is cheating, then this little trick is just the opposite. It'll make pull-ups even more challenging and keep your form tight.

17
Tip: The Motorcycle Row for Bigger Lats | T Nation

Simply stand in front of a seated row machine and grab the bar. Bend forward at the waist, as if you're on a crotch rocket. Keeping that same low position, row to about the bellybutton area. Really stretch the lats at the bottom portion of the movement, using the full range of motion. No half reps!

18
PHIL HEATH 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

19
The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

20
25 new Valentine’s Day date ideas

Yes, Valentine’s Day is cheesy and blown out of proportion, and your love should be expressed every day of the year—but if you don’t plan a proper date on February 14th, you will most certainly be in the doghouse (no matter how much she says it’s not a big deal). So get over how ridiculous the day is and listen up: Any guy can make a reservation at a nice restaurant. V-Day is not just about love, but about your specific love (or like, if you’re not quite there with your S.O.). That means you need to tailor the date to what is right for your relationship —both the unique experiences you’ve had together as well as how committed you are to one another (there is most certainly a difference between “I like you but we just met” dates and “I will love you forever” dates).

21
#CelebApprentice 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

22
Blast Your Shoulders

Erik Fankhouser's 3 week shoulder training program for "House"-sized delts.

23
11 reasons you're not losing fat

If you don’t track what you eat, you’re hurting your fat loss. Food journals reveal exactly what’s going into your body and what you need to change to improve things. It’ll also increase awareness to help you stay accountable and make better food choices. Researchers from the University of Pittsburgh found that “all of the 15 studies that focused on dietary self-monitoring found significant associations between self-monitoring and weight loss.” If writing in a journal is too tedious, take pictures with your smartphone and start a photo journal.

24
Back To The Basics: The Reeves Deadlift

Named after 1947 Mr. America and 1950 Mr. Universe winner Steve Reeves, the Reeves deadlift has you grip the plates instead of a barbell. This challenges your traps and forearms and provides more range of motion in your hips and knees compared with a standard deadlift. Using light weight will also produce less joint stress.

25
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.

26
Train Heavy or Go Home

Scientists tested the “training balls-to-the-wall” theory by comparing it to a mixed training system that included both heavy and lightweights. Subjects were divided into two groups: a combined training group (heavy and light training) and a normal group (heavy training only). For the first six-week block, both groups performed a standardized training program. For the remaining four weeks, the groups performed different training programs: The combined group performed five sets of 90% of 1RM with three minutes of rest between sets, plus one set at 50% of 1RM. The normal group performed just five sets of 90% of 1RM with three minutes of rest between sets. The only difference between the two programs was the addition of a single set at 50% of 1RM after the main sets, which was completed until muscular failure.

27
Kris Gethin's High-Volume Shoulder Builder

However, when you make big changes, stick with them for at least three months to see if they work for you. When you make wholesale changes to your training frequently, it's hard to pinpoint exactly what's working. You'll never know for sure if you keep swapping things around all the time. Ask yourself, "Did I get a better pump? Did I get a better mind-muscle connection? Did I see more development Am I getting stronger?" If the answer is "no" over time, then go on to something else.

28
Epic Olympia Showdown: COLEMAN vs. CUTLER, 2003

Ronnie Coleman wins his sixth consecutive Mr. Olympia title and his fourth at the Mandalay Bay Resort & Casino in Las Vegas, showing what one observer described as "muscles on muscles" - a bigger, tighter, better Ronnie than ever before, which is what he needed to defeat a lineup of top stars all hungry for his title.

29
10 Ways to Fight Fat: Training

Don’t get stuck in a rut with the same exercises and weights. Expect that after 4-6 weeks, your body will have adjusted and will be starving for something new. Aim to make incremental increases to your weight loads, try new exercises, shorten rest periods, incorporate advanced techniques like supersets, change from barbells to dumbbells…anything to keep your body guessing and improving. Lifting weights is one area where adaptation is not a desirable result.

30
Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

31
Strength Coach Side Business?

http://ZachEven-Esh.com/start-here Subscribe for 3 FREE Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course ======================== TRAINING COURSES: Join my Online Team & Coaching Program: http://GarageGymAthletes.com Or Here: https://marketplace.trainheroic.com/#... High School Strength & Conditioning Workouts: http://bit.ly/high-school-strong Access to my Membership Site: The Underground Strength Academy https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://zacheven-esh.com/bodyweight-bo... Get Stronger, Tougher & Faster http://zacheven-esh.com/manual/ WRESTLING Strength & Conditioning http://WorkoutsThatWIN.com http://GetWrestlingStrength.com - FREE Wrestling Strength Newsletter ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion http://UndergroundStrengthCert.com Strength Coach Business Tips - http://UndergroundBizJournal.

32
Sagittarius Horoscope for Saturday, February 11, 2017

Saturday, February 11, 2017 - You want to tell the world about your big ideas and you're in a perfect position to know your subject inside and out. Your high-minded ideals are funneled into your social space today, and it seems like everyone is all ears. The radiant Sun and boisterous Jupiter team up to magnify your oratory skills, sending you surfing on a wave of confidence. However, you might come across as overbearing or condescending if you are too self-righteous in your presentation. Preaching to the choir is a waste of time when you could ask them to sing with you instead.

33
5 Methods to Progress Your Workouts

A common set and rep scheme used for building size and strength is 5x5, made popular by Bill Starr. For example, say you bench press 225 pounds for 5 sets of 5. The next time you do this workout, try to perform 6 reps per set with 225 lb. If your reps end up looking like this: 6, 6, 5, 5, 4, keep working at this weight until you're able to complete all 5 sets of 6. Once you're able to complete 5x6, work your way up to 5x7. This progression works great up to 5 sets of 10.

34
The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

35
Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

36
2 Tricks To Smash Through Your Chest-Training Plateau

In a normal press, you reverse direction at the bottom of the ROM in one smooth motion, releasing the elastic energy that has built up in your muscles to help push the bar back up. In paused bench presses, however, you allow the bar to settle (about 2 seconds) on the safeties in a power rack or by stopping each rep at the bottom. Either way, the technique dissipates that built-up energy and forces you to use your musculature alone to push the bar out of the hole. This technique is sometimes called a "dead" bench because you're starting each lift from a dead stop.

37
Arnold Schwarzenegger, the Bodybuilding King of Supersets!

We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well. - FLEX

38
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

39
Bigger, Broader, Stronger Shoulders

play a crucial role onstage by helping to create the illusion of a smaller waist and enhance the coveted V-taper. Offstage, broad shoulders create a more commanding presence and are recruited for virtually every upper-body compound movement. Overdevelopment or underdevelopment of your deltoids is common when attention isn’t given to all three heads: anterior (front), medial (side), and posterior (rear). Aside from being a glaring flaw in your physique—it doesn’t take a bodybuilding judge to spot it—weak shoulders will hold you back from making gains in other areas, such as the bench press and other pressing movements.

40
Build an Impressive Midsection with Chiseled Obliques

For a really impressive midsection, you need not only chiseled abs but also carved-out external obliques (the muscle fibers that run diagonally downward from your sides). An exercise that we recommend might surprise you: the crunch. To hit the obliques, you must crunch with a lot of speed. These are what FLEX calls power crunches . One study found that crunches done explosively used more oblique muscle fibers. To do power crunches, lie on your  back with your feet flat on the floor and knees bent. Crunch up as quickly and explosively as possible using your abs and obliques and return to the floor in a slow, controlled manner.

41
Carbs to Muscle

Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.

42
The Anabolic Window

There is much more to consider when analyzing the research on the anabolic window. Nevertheless, after painting such a skeptical picture, when all evidence is considered as a whole, there is still enough to believe that there is in fact an anabolic window. As a general rule, you should take in .4–.5g protein/kg of body weight immediately after training. It’s true, as with most other aspects of training, that the newer you are to the game the faster your gains are going to come. Nevertheless, if there is anything that I can do, no matter how slight a benefit it may provide, I’m going to do it. If that means chugging down 40g of whey after every workout, even for just a small boost in growth, I’m going to do it. – FLEX

43
The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

44
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.

45
The 5 Keys To A Rock-Solid Vegetarian Diet

There's a lot more to following a healthy vegetarian diet than just "eating vegetables." Without that big hunk of meat on your plate, you need to put some basic building blocks in place to get all the nutrients you need.

46
It's Crunch Time

Developing your midsection may be as simple as one basic movement.

47
The Cure for Stubborn Calves

For full calf development, use all three foot positions either in the same workout or alternate each time you train calves.

48
The no-press shoulder workout

In this program, you’ll use moderate to heavy upright rows with a rope attachment at a cable station, which hold plenty of the same benefits but with a smoother, more natural range of motion. Then, after those more traditional sets, you’ll do high-volume, HIIT-inspired shoulder work using light dumbbells and battling ropes. The result is a complete, sweat-soaked routine that heavily taxes each of the three deltoid heads while also helping you get diced.

49
Phil Heath's Olympia-Winning Chest Routine

Five-time Mr. Olympia Phil Heath wasn’t known for his chest early on in his professional career. The knock on Heath was that his arms and delts overpowered his pecs. People forget, however, that “the Gift” turned pro a little more than a year after he began competing—and that was only three years after he began lifting for the stage. “My first few years as a pro,” he says, “I was creating more roundness, creating more of what people saw of me at the 2006 Colorado and New York Pro shows.” (He won both.) This future Mr. Olympia filled out his physique as he rose to dominance in the pro ranks. “I think [in 2006] I showed people I had a good physique, that I was more on the aesthetic side,” notes Heath. “Now I’m a hybrid who can beat up on larger, structurally bigger guys.”

50
NAACP Image Awards: 'Hidden Figures,' Henson, Beyoncé

(CNN) Taraji P. Henson took home two NAACP Image Awards on Saturday night. One was for her role in "Hidden Figures," which was named best movie.

51 The Best Raunchy Sex Positions
52 Feel Tired Every Time I Train
53 Democracy isn't a spectator sport
54 5 Easy Ways to Start Building Bigger Biceps
55 Derek Akunne on Twitter
56 Muscle & Performance on Twitter
57 Tip: How Instagram Makes You Fat | T Nation
58 Men's Fitness on Twitter
59 Bodybuilding.com on Twitter
60 http://www.ironmanmagazine.com/defining-hybrid-training/
61 http://www.ironmanmagazine.com/deconstructing-the-dumbbells-bench-press/
62 How to Lose Weight: Why Sleep Can Make you Fat
63 FLEX on Twitter
64 http://www.ironmanmagazine.com/get-on-the-ball-research/
65 Instagram photo by terry hollands • Feb 11, 2017 at 1:34pm UTC
66 Men's Fitness on Twitter
67 http://www.ironmanmagazine.com/peak-week/
68 Instagram photo by Victor Martinez • Feb 13, 2017 at 1:03pm UTC
69 Layne Norton, PhD on Twitter
70 Tip: The Protein Solution | T Nation
71 Ali on Twitter
72 Metabolic Drive® Award Winning Gourmet Protein - Biotest
73 The Best Core Exercise. Period. | T Nation
74 Nate Myers on Twitter
75 InfiniteElgintensity on Twitter
76 Tip: Master the Bridge, Feel Awesome | T Nation
77 Tip: Boost Performance in 14 Days with this Vitamin | T Nation
78 Tip: Cuban Press for Shoulder Health | T Nation
79 Men's Fitness on Twitter
80 The Shawn Ray Story Part 3
81 Workout!! bot on Twitter
82 Men's Fitness on Twitter
83 Men's Fitness Wire on Twitter
84 Biotest on Twitter
85 http://www.ironmanmagazine.com/ultimate-100s/
86 http://www.ironmanmagazine.com/the-enzymatic-storm/
87 http://www.ironmanmagazine.com/sugar-squelches-testosterone-research/
88 Bodybuilding.com on Twitter
89 Rich on Twitter
90 02/02/2017 – London Real – Dorian Yates ‘Inside The Shadow’ BAFTAs
91 Squatting 600 LBS is Easy
92 7 Myths About Six-Pack Abs
93 5 muscle-building moves you've never tried
94 6 Things You Should Never Do Before a Workout