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4 Moves That Will Change The Way You Train Back

Is a lack of back development cramping your physique? Build a strong, muscular, symmetrical back with these 4 exercises and techniques!

Steve Weatherford's Rapid-Fire Workout

There's not a wasted second in this shoulder, chest, arms, and abs routine. You want time under tension? You've got it. Keep rest periods short, grab the weight, and go!

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1
Hydra 6 by Grenade at Bodybuilding.com! - Best Prices on Hydra 6!

I actually ordered this thinking it was 100% whey and not a blend, but I'm starting to like that style of protein. Without personally lab testing every protein powder, we generally assume they all have a degree of efficacy that's relatively consistent i.e. I'm assuming the actual "quality" of protein is as good other options. What I really came here for, is the taste! After being let down badly by Cellucor and their chalky, old-milk-smelling, terrible taste this was a complete 180! I'll actually just get right to my point: MOTHER OF GOD THIS IS THE BEST TASTING PROTEIN POWDER I'VE EVER HAD!!!!!! I've been an Optimum Gold standard user for the longest time and always used it as a benchmark to gauge others, and this Hydra blew it out of the water! It blends great, but when there are still clumps, it's still somehow smooth as opposed to the dry chalky clump that breaks open and leaves dry powder in your mouth. I'm also pretty sure there are tiny bits of strawberry or something in it. Glass of Ice Cold milk, scoop and a half of this, and it's straight up like drinking a strawberry malt! As I mentioned, I don't have to resources to test the overall "quality" and efficacy of this powder, but I can say that I'm absolutely loving everything about it.

2
10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

3
Share The Love With Fitplan

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4
Strong Legs, Big Round Butts | T Nation

By leading with the same leg, you'll place more stress on the quads without ever relaxing the muscles fully between reps. If you're used to the alternating forward lunge, this will be a huge challenge and will cause a quicker, more painful training effect on the quads. The increased accumulation of blood into the tissues creates an occlusion effect, which is maximized during constant tension movements. That's exactly what you want if you're trying to build muscle.

5
Which Cardio Methods Melt Fat The Fastest?

What are the benefits and which methods are best when it comes to aerobic training? I will discuss those in detail right here. Included are sample aerobic activities and guidelines to follow. Learn more now!

6
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.

7
Tip: One Lift for Total Body Power | T Nation

By doing explosive high pulls at the beginning of your workout, you'll prime your CNS and activate more muscle fibers. This results in what's known as "the size principle." According to the size principle, there are two ways to maximize muscle fiber recruitment: either lift a heavier weight or lift a lighter weight more explosively.

8
Kate Upton scores 3 covers for the 2017 'Sports Illustrated' Swimsuit Issue

The model bares some serious skin in the latest issue, dedicated to celebrating women's beauty in all shapes and sizes.

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Men's Fitness on Twitter

Build a bigger, leaner, and stronger physique in four weeks or less with this workout plan from Men's Fitness.

10
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

11
Tip: Stimulate New Triceps Growth | T Nation

The long head of the triceps has the most functionality out of any of the upper arm muscles. It acts as a stabilizer of the shoulder joint and has great growth potential because it's usually undertrained. That's why training the triceps from this position is one of the best direct-arm exercises for any strength athlete.

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Tip: Is Your Warm-Up Worthless? | T Nation

The recommendation by the best in exercise science is that "strength and conditioning coaches, athletic trainers, and physical therapists may want to avoid using static or dynamic stretching as a means of injury risk prevention immediately prior to athletic activities." Essentially, pre-workout stretching is ineffective. There, that's 15-20 minutes of your life back, which you could be dedicating to more training.

13
Rebuilding Matt Damon | T Nation

Does Walsh ever turn down movie star clients? "Sometimes I'm approached to get an actor ready for a movie and I have to tell them I can't do it. I ask how much time we have, I look at the actor involved, and I have to say, 'Look, there's no way I can do this. I'm going to have to turn this down.' People just have really crazy, unrealistic expectations. I don't deal with performance enhancing drugs or any of that kind of stuff. I've never seen it or dealt with it. So I tell them they're just going to have to find someone else."

14
6 workout routines for rock-solid muscle definition and detail

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 its 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. (Oh, look, there's that mind-muscle connection thing again). Everything's always the damn same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they're the cornerstones.

15 LOL happy Valentine's Day. - Iron Man Magazine | Facebook

To see more from Iron Man Magazine on Facebook, log in or create an account.

16
Tip: Boost Performance in 14 Days with this Vitamin | T Nation

To find out just how important Vitamin D3 is to exercise ability, Scottish researchers gave 2000 units to 9 people every day for 14 days. They noted dramatic differences in the way subjects responded to various tests, including endurance, perceived exertion, cortisol, cortisol/cortisone ratio, and blood pressure.

17
Anthony Anderson 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
RSP Nutrition QuadraLean Thermogenic at Bodybuilding.com - Best Prices on QuadraLean Thermogenic!

Its the Nuclear Bomb my wife cant take it as dossage described she eat just 2 pills and 2 hr later the 3rd, but i use 2 or 3 times at day and the felling are amazing, The Thermogenic works good if you take care from your diet but the energy are the best. if you are sensitive to the Caffeine use little dossages dont overun your system, i read some bad reviews but always an adaptation to the formula must be done 1 pill to test and then 2 and the 3 when your body adaptates are great. I higly recomend this product.

19
ErgoGenix ErgoPRE at Bodybuilding.com - Best Prices on ErgoPRE!

Taste: 10/10 Solubility: 8/10 Focus: 5/10 Stamina: 5/10 Intensity: 5/10 I really question the reliability and validity of bodybuilding.com's reviews on products they market. After purchasing 2 different PWOs recently (ergopre and vapor5x, which both had > 9/10 on their reviews, I am skeptical on the reviews posted on their site. I can't say I felt the intensity people described in past reviews. I have taken many different PWO in the past and this gives me minimal pump, focus and energy compared to other PWOs (mr. Hyde, c4 and n.o. Xplode). I can't say I feel jittery afterwards so not overly saturated with caffeine, but it definitely does not deserve to be in the 9/10 spot. Probably at the most 7/10 but for me I'd say I'll be moving on to find a better PWO for the future.

20
MuscleTech Vapor X5 Next Gen Pre-Workout at Bodybuilding.com - Best Prices on Vapor X5 Next Gen Pre-Workout!

Betaine is one of the hottest new musclebuilding ingredients thanks to its ability to increase gains in lean muscle, strength and power! In fact, test subjects who supplemented with the exact 2.5g dose of betaine in 2 scoops of VaporX5™ Next Gen built 3.75 lbs. of lean muscle in 6 weeks compared to 0.66 lbs. by the placebo group. That’s over 4 times more muscle (vs. the placebo)! Betaine has been shown in a separate study to also enhance muscle endurance. In this study, active college males taking 2.5g of betaine per day for 2 weeks improved muscle endurance (squats) and increased the quality of repetitions performed!

21
The Build Muscle, Stay Lean Meal Plan

Bulking up : It’s a scary thought for many guys at the gym because it seems like there’s always a string attached. Everyone wants to add lean mass, but—and it’s a big but—a lot of us don’t like the idea of gaining bodyfat, even as little as a couple of pounds, which is the norm with most mass-gaining meal plans. Seriously, what’s the point of gaining 20 or 30 pounds if a good portion of that is fat? If you can’t see the muscle you’ve added, is it even worth having? In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat.

22
Back to the Basics for Greater Size and Strength Gains

Lastly, some lifters do make an effort to address each of these movements in their programs but it might not be in a balanced fashion. We have a tendency to gravitate towards movements we excel at rather than ones we have more difficulty with. In addition to this, we have to consider what movements/postures we utilize throughout the course of our day not just in a gym. This is why it’s common for many trainers as an example to recommend 2:1 pull to push ratios to provide some balance from slouching in front of a computer for 8 hours. Some ways you could go about evaluating your program is comparing strength ratios across movements, total reps performed of each movement or an honest assessment of movement quality for each movement.

23
5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

24
Foam Rolling: Total Body Benefits

The first thing to do to start seeing results is to foam roll your calves. Most of the things we do negatively affect our calves. From the shoes we wear to the way we sit in a chair, our calves are in a shortened position most of the time. This limits the range of motion of the ankle and reduces function up the rest of the body. To address this, begin by placing one leg on the roller, then place the other leg on top of it. Raise the hips and slowly begin to roll to the knee. If you find an extra tender spot, stop and hold. After about 20 seconds continue to roll through the area four times. Then set the hips on the ground and rotate the leg four times side to side.

25
How Much Rest is Best?

You need rest to grow. Sleep and time away from the gym are essential to the process of repairing the muscle tissue you damage by lifting weights. No matter who you are, there’s no way around this fact. But how much rest you need is a question that’s dogged exercise scientists for years. Now a new study from Japan suggests that a 12-day deconditioning period, in which no training at all is done, can help resensitize anabolic signals within your muscles-signals that can become desensitized to weight training stimuli over time.

26
Tip: Master the Bridge, Feel Awesome | T Nation

Sit all day? Have shoulder pain? The movement can help with both. Here's how to do it, step by step.

27
IIFYM: The Good, Bad, and the Ugly | T Nation

The calories you get from protein actually make the body work to break them down. So eating a 400 calorie plate of fish is going to be dramatically different than eating a 400 calorie plate of pasta. A calorie is not just a calorie because of what happens to your body and your appetite as a result. And while most IIFYM dieters know the value of protein, this blows up the debate coming from people who say that a calorie is just a calorie.

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Strong Hearts and Big Fat Lies | T Nation

"If I had had a 17 percent rise, say from 200 to 234, 34 points above what's considered to be normal, and I'd been seeing all those ads about cholesterol and heart disease, I might have gone on a cholesterol medication for the rest of my life, and who knows what the side effects would be for me down the road since we have no long-term studies of what these medications will do to us," said Helfant.

29
Instagram post by UndergroundStrengthGym • Feb 14, 2017 at 4:08am UTC

30
Indigo-3G® Controls Carbs to Build Muscle - Biotest

Anthocyanins are naturally occurring plant pigments and exhibit an array of pharmacological properties. Our previous study showed that black rice pigment extract rich in anthocyanin prevents and ameliorates high-fructose-induced insulin resistance in rats. In present study, cyanidin 3-glucoside (Cy-3-G), a typical anthocyanin most abundant in black rice was used to examine its protective effect on insulin sensitivity in 3T3-L1 adipocytes exposed to H(2)O(2) (generated by adding glucose oxidase to the medium) or tumor necrosis factor alpha (TNF-alpha). Twelve-hour exposure of 3T3-L1 adipocytes to H(2)O(2) or TNF-alpha resulted in the increase of c-Jun NH(2)-terminal kinase (JNK) activation and insulin receptor substrate 1 (IRS1) serine 307 phosphorylation, concomitantly with the decrease in insulin-stimulated IRS1 tyrosine phosphorylation and cellular glucose uptake. Blocking JNK expression using RNA interference efficiently prevented the H(2)O(2)- or TNF-alpha-induced defects in insulin action. Pretreatment of cells with Cy-3-G reduced the intracellular production of reactive oxygen species, the activation of JNK, and attenuated H(2)O(2)- or TNF-alpha-induced insulin resistance in a dose-dependent manner.

31
Sagittarius Horoscope for Saturday, February 4, 2017

Saturday, February 4, 2017 - You can't wait to make the most of the upcoming weekend, whether you're spicing up your romantic life or singing karaoke with your best buds. Your heart is set on celebrating life's pleasures, but be aware that things you say in the heat of passion might weave webs which could trip you later. Pacing yourself is a smart strategy if you want the good times to last. The key to keeping your equilibrium is knowing when you've lost it. Counterbalance playtime with self-care to maintain optimum health.

32
The Single Worst Exercise | T Nation

In case you haven't seen anyone doing this bastardized exercise, they stand on an upside-down BOSU ball with a pair of dumbbells and do dumbbell curls. In order to keep their balance, they alternate arms and pump them really fast. The effect is kind of similar to one of those spinning-top toys that toddlers play with – if the top slows down, it falls over and splashes pabulum on the kitty. Same thing with the BOSU ball curlers – if they slow down their arms, they fall over and do a header onto the glute/ham raise machine.

33
The "Ultra Set" Method

When an athlete reaches a training slump, it’s tempting to go back to the workouts that enabled them to make the best gains early on, but they are forgetting that those methods worked so well largely because they were at a much lower level of conditioning. Consider that an absolute beginner could make progress doing just one set of eight exercises twice a week, but that volume of training is too low for an advanced athlete. In fact, such a workout may not be enough to even maintain one’s current level of muscle mass.

34
Hugh Jackman Unveils New Dramatic IMAX Poster for 'Logan'

We are a little over two weeks away from the premier of what could be Hugh Jackman’s last time as the beloved Wolverine, and we can’t wait any longer.

35
Tip: Rows for Pros | T Nation

If you're looking for a potent mass builder for your entire back, try this modified drop set on the seated row. Besides making you freakishly strong, this is one of the most effective hypertrophy protocols I've ever used with my athletes. Here I have two of my NFL athletes, Jarius Wynn and Fernando Velasco, performing this protocol as we prepare their bodies for the season:

36
10 Reasons You're Holding onto Body Fat

This should be pretty obvious to most people by now. Most people do not know how many macros (protein, carbs, fat) come with the food they are eating and simply measure it out by sight. They believe what you see is what you probably get but don’t take into consideration simple things like sauces which add calories to the food. Sometimes you think you are making a healthy choice by ordering a salad at the airport or your favorite restaurant but you could be getting a 600-calorie meal without even realizing it. At the end of the day you should not be consuming more calories than what you’re using because this will, over time, add unwanted weight and inches to your body.

37
Instant Muscle: Blow Up Your Shoulders

The landmine press is the perfect move for building bigger shoulders and going easy on your lower back.

38
The Quick and Effective Back Workout

Jeff T. from Eugene, OR, sent us his in-a-rush back workout and asked us to make it even more time-efficient.

39
The Best Way to Mix Creatine

Your guru is correct in the long term, but recent research shows that creatine breaks down slowly in liquid. Most products maintain up to 95% of their creatine for up to eight hours after being mixed with water. Most also retain up to 80% of their creatine after one full day, and effervescent products may last even longer. To get the most from your creatine, blend it just before taking it. But, for the sake of convenience, and if you don’t mind a small amount of waste, you can mix your creatine/protein combo before you head to the gym.

40
7 Training Tips To Power Up Your Lower Chest!

If you traditionally do declines later in your workout, you will notice right away that you're significantly stronger when doing them first. That's the idea: tackle the target area with weights it hasn't had to push before. Above that, don't be afraid to push heavier weights for lower reps than you normally do. If you typically do declines for sets of 10 reps, increase the weight and do sets of 6-8. Don't underestimate the impact that a novel training stimulus has on a target muscle.

41
5 Best Power Moves for Every Body Part

Best Way to Do It:  Perform these as you would normal close-grip bench presses – hands spaced just inside shoulder-width, elbows in tight to the body – with the difference being the chains added to either end of the barbell. We suggest you order the complete set of chains from a retailer such as elitefts.com, which comes with two 3/8” chains and two 5/8” chains. The 3/8” chain is used to wrap on the end of the bar and hold the 5/8” chain. One 3/8” chain (5 pounds) plus one 5/8” chain (20 pounds) weighs about 25 pounds. When setting up the chains on the bar, it’s crucial that the 5/8” chains be completely on the floor in the bottom position and halfway off the ground at the top.

42
HIIT vs. Steady-State Cardio

A University of New South Wales study compared HIIT and lowintensity steady-state cardio. HIIT consisted of an eight-second sprint on a cycle ergometer followed by 12 seconds of low-intensity cycling for 20 minutes, three times per week. The comparison group’s workout consisted of steady-state cycling at 60% VO2 max for 40 minutes three times per week. After 15 weeks the HIIT group lost significantly more subcutaneous fat than the slow and steady group.

43
20 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

44
ATTN: 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
How to Get More Out of Your Pushups

There are plenty of ways to make pushups more challenging : Elevate your feet onto a bench, add a clap—or two—at the top, create instability by performing your reps on an upside-down Bosu ball. You can also wear a weight vest or put a plate on your back, which turns it into a loaded exercise that will increase the intensity and recruit more muscle fibers in your chest, arms, and core. Plate positioning depends on preference and comfort, but your hips are forced to stay up and pressure is removed from your scapula when the weight rests on your lower back.

46
The 5 best deadlift variations

Kettlebell sumo deadlifts are another great option. While its name implies that it would be similar to a sumo deadlift, the movement actually resembles more a trap bar deadlift motion, almost like a squat with the weight in your hands. Because the weight is lighter and the movement allows you to maintain more of an upright torso, these are great for people with lower back issues who don’t tolerate barbell deadlifts well.

47
The 25 most effective workout finishers for your abs

The following 25 workout finishers do all of the above. And if you really want to put your abs into overdrive, work in more "single-arm pressing, pulling, hinging, and squatting exercises after your main lifts to tax your core and even out discrepancies in your movement patterns," Holder recommends. Ready to get after it? Pick any of these finishers to top off your workouts; rotate through a few of 'em and you'll see the results.

48
3 natural supplements to boost testosterone

This herb, used for centuries in foods, even poultices, was reported in the International Journal of Sport Nutrition and Exercise Metabolism to have reduced body fat and improved total testosterone levels versus a placebo in a double-blind trial. Fenugreek may also be helpful if you feel your sex drive is on the wane, as other research has found it can boost libido. You can get it in curries (it’s used to flavor them) and teas, or as a supplement in TestroVax, by Novex Biotech, which promises to boost testosterone levels 42% in 12 days. ( novexbiotech.com )

49
Healthy Chocolate Peanut Butter Protein Balls

*A double boiler is a set of two fitted saucepans that are stacked together with space between them. If you don't have a double boiler, you can substitute by using a large saucepan filled with 2 inches of water and a steel-mixing bowl placed inside of it. Bring the water to a simmer before placing the mixing bowl with the ingredients in the pan. Be sure that no water comes in contact with the chocolate, or the mixture will bind up.

50
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

51 10 Tricks for Bigger, Healthier Shoulders
52 15 Reasons You're Not Getting Results In The Gym
53 Shawn Ray & Peter McGough: Hall of Fame
54 3 Post-Workout Nutrition Rules You Can Probably Break
55 It's Valentine's Day, and The Rock Has You Covered
56 Vince Vaughn Joins Dwayne Johnson’s ‘Fighting With My Family’
57 Add One Inch to Your Arms in One Month
58 6 Moves for Sick Lats
59 Knock Them On Their Asses | T Nation
60 10 'clichéd' Valentine’s Day dates that are totally worth it
61 Article: Asia Monet Ray Looked Remarkable In Red At The American Heart Association’s Go Red For Women NYFW Show!
62 FitJoy FitJoy Bars at Bodybuilding.com - Best Prices on FitJoy Bars!
63 Create Massive Caps
64 My Back Workout
65 The Best Core Exercise. Period. | T Nation
66 Tip: 3 Rep Ranges for Bigger Biceps | T Nation
67 Tip: Don't Be a Likes-And-Favorites Whore | T Nation
68 http://www.ironmanmagazine.com/fall-into-a-trap/
69 Tip: One Superset for Bigger, Stronger Biceps | T Nation
70 http://www.ironmanmagazine.com/beet-body-fat/
71 Scotty B. on Twitter
72 T NATION on Twitter
73 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
74 Gerry DeFilippo CPPS on Twitter
75 The Finer Points of Getting Shredded
76 http://www.ironmanmagazine.com/bigger-muscles-through-stronger-joints/
77 Workout!! bot on Twitter
78 Hidetada Yamagishi (Featuring Kris Dim) - Day In The Life - Vlog 25
79 Mike Titan O'Hearn on Twitter
80 Men's Fitness on Twitter
81 5 Ways To Make Caffeine More Effective!
82 Instagram post by Flex Wheeler • Feb 16, 2017 at 3:50am UTC
83 Men's Fitness on Twitter
84 PHIL HEATH on Twitter
85 Eric on Twitter
86 http://www.ironmanmagazine.com/taking-tech-stock/
87 Kipp on Twitter
88 Instagram post by @iconmeals • Feb 15, 2017 at 11:55pm UTC
89 Chris Dudenbostel on Twitter
90 Kai Greene on Twitter
91 MuscleMeds on Twitter
92 http://www.ironmanmagazine.com/the-orphans/
93 http://www.ironmanmagazine.com/leaner-and-fitter/
94 Style Code Live on Twitter
95 http://www.ironmanmagazine.com/carbs-need-not-apply/
96 Tip: Is Your Warm-Up Worthless? | T Nation
97 https://twitter.com/i/web/status/831563730341203968