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Podcast Episode 8: Dr. Krissy Kendall - Is Creatine Safe for Teens?

Krissy Kendall, PhD, reacts to recent headlines raising concerns about teen usage of the popular supplement creatine. If you've been wondering if creatine is safe for you or your student athlete, here's what you need to know!

'Bad Lip Reading' Has Finally Released The Hilarious '2017 NFL' Video

It’s the biggest week of the year for football, but nobody can stop talking about the annual NFL Bad Lip Reading video.

Squats in briefs: Oh how I've missed you

Damn it feels good to be a gear whore

Wk5 Day4: Incline on the fly

speed bench, more like hyper fast training session

The Conor McGregor vs. Floyd Mayweather Saga Continues

The Notorious continues to be the talk of the town as Floyd Mayweather Sr. takes a few shots at the champ, and fellow UFC champ Demetrious Johnson chimes in.

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Top News
1
Bodybuilding.com on Twitter

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

2
5 Ways Social Media is Ruining Fitness | T Nation

The truth is, while cheat meals are tempting, they only work if you're lean enough, spend enough time doing intense training, and have a 90% adherence rate to a sound nutritional protocol. So be careful about comparing someone else's diet to your own. Don't think you can afford to eat such meals because you saw your buddy throwing down, and don't think that's all he's been eating.

3
Bodybuilding.com on Twitter

**UK ONLY** Don't miss these killer deals! #BBcomDeals Shop now: http://bbcom.me/2iRoLz7  pic.twitter.com/aJljsskAH6

4
Better Than CrossFit and Powerlifting | T Nation

Glenn Pendlay is a Level-5 USA Weightlifting Coach, the USA's highest accreditation for Olympic lifting coaches. In 1992, Glenn met Russian coach Alexander Medvedyev while attending the Junior World Powerlifting championships in Moscow. Medvedyev invited him to remain in Russia where he would personally train him on the Olympic lifts. Glenn has produced over 90 national champions, over 20 medalists in international competition, and his athletes have broken as many as 10 American records in a single year. Follow Glenn Pendlay on Facebook Check out Glenn Pendlay Seminars

5
How To Crush Your Workouts On A Ketogenic Diet

Plenty of people find that cutting out carbs feels fine...until the reps begin to pile up. Learn how to fuel up while keeping keto, so you can continue to crush your workouts!

6
Protein Exposed

If you are consistently eating too much protein, your body will increase the amount of enzymes that burn protein for energy. Also, when bodybuilders eat too much protein, they tend to fall short on other nutrients—including essential fats, fiber, fruit, vegetables, and whole grains. Aim for 30% of calories from protein. This will lend plenty of substrate for protein synthesis and hypertrophy without leading your body to oxidize protein and displace other nutrients.

7
6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

8
Tip: The Hybrid Chest Press for Hypertrophy | T Nation

The old school flye is great for training out of the stretch, but at the top of the motion it's harder to keep tension through the pecs. Here your partner will manually resist you during the raising portion of the lift, but he or she shouldn't force you into a bottom stretch, or resist at all during the lowering portion of the lift.

9
6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat, and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your body type, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

10
Tip: Little Range of Motion, Big Muscles | T Nation

Eccentric training can be especially beneficial as this phase causes the most muscle damage and leads to greater rates of protein synthesis post-workout. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically. (You can lower more than you can lift.) If you haven't been emphasizing the eccentric portion of your lifts, then you're certain to increase muscle growth when you do.

11
Martha Hunt smolders during a Miami swimsuit photo shoot

Model Martha Hunt is spotted doing a photo shoot on the beach in Miami, Florida on January 30, 2017. Hunt changed her bathing suit at least three times for the Harper's Bazaar Germany cover shoot.

12
The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

13
RSP Nutrition QuadraLean Thermogenic at Bodybuilding.com - Best Prices on QuadraLean Thermogenic!

Starting on my third week on this product and my first thermogenic to help shed stubborn fat on love handles (including a clean diet!!!). I do NOT recommended the initial 3 capsule dose as it can be very intense at first. Start off with one and work your way up. For me it suppresses appetite so after a workout when I needed to replenish glycogen stores I had to force my self to eat. However it is doing as advertised; I am down 5 lbs in two weeks while maintaining mass. Abs are just starting to show. As with any supplement, use with a proper diet and workout program.

14
Gifted Channel

As a FREE GIFT to new subscribers, you'll get instant access to watch AND STILL. If you’re looking for some motivation, this DVD will do it for you... Shot in incredible cinema-quality, this is bodybuilding like you've NEVER seen it before!

15
10 of the best 5-move kettlebell workouts for muscle

With these 10 5-move kettlebell routines, you'll only need one kettlebell and a 30-45 minute window of free time. (Choose a challenging weight, but one that allows you to go through the prescribed reps and sets; go heavier over time as you grow stronger.) Give this protocol a shot if you're looking for a new program to do at the gym; it'll be a life saver when all the resolutioners flood in after the holidays. And if you're working out at home, arm yourself with these tips to overcome the common hurdles  (i.e. give yourself an added dose of will power).

16
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.

17
The beginner's guide to weight training

1. Front Squat Sets: 2-3 Reps: 8 Rest: 60 sec. Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won't have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. That's one rep.

18
Bodybuilding Shawn Ray - Road to Olympia

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

19
The Good, Bad and Ugly When Training With a Bad Back

We need healthy back muscles to squat, to press, to pull, to push. And for anyone who’s been sidelined by a back injury, you know how important proper back rehab exercises are. Even if you’ve never had back trouble, it’s never too soon to adopt a spine sparing, core and back routine to prevent future trouble.

20
Dwayne Johnson on Twitter

I partner with brands I trust and people I believe in. Proud of the work our @Ford service people are putting in. #Ambassador #FordService pic.twitter.com/A5pHnR2MlK

21
Jim Wendler 531 Stack - Biotest

Now that I've been using the stuff for several months, there's no doubt left in my mind. The Plazma™ protocol is amazing! And anything that allows me to train harder and reach my goals quicker is worth its weight in gold to me. In fact, I've worked with Biotest to help determine the best supplementation for my own training.

22
Tip: 4 + 2 for Strength Gains | T Nation

Creatine has been around forever, but you don't hear much about it these days. Does it even work? Should you be taking it? Here's what you need to know.

23
Instagram photo by UndergroundStrengthGym • Feb 3, 2017 at 12:21am UTC

24
Instagram photo by Sergio Oliva🇨🇺🇺🇸 • Jan 31, 2017 at 9:12pm UTC

25
Alex Gutierrez on Twitter

Did some new exercises with the workout plan and let ne tell yah, the burn is real!! Haha #itrainwithfitplan @MikeOHearn @fitplan_app #Gains pic.twitter.com/zImrS4TaMw

26
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

27
Lindsey Russell 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
Instagram photo by Shawn Ray • Feb 2, 2017 at 4:54pm UTC

29
Alex Gutierrez 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
Muscle & 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

31
Sagittarius Horoscope for Thursday, February 2, 2017

Thursday, February 2, 2017 - Sugar-coating the truth isn't your style, especially when you passionately believe in your position. While it's prudent to choose your words wisely and avoid inflammatory remarks, you can't help but feel that it's your duty to speak your opinion now without reservation. Boisterous Jupiter connects with tricky Mercury, inciting animated conversations about social values. A welcome lull in the excitement comes later once the emotional Moon relocates to placid Taurus. Anais Nin wrote, "Life shrinks or expands in proportion to one's courage."

32
Jennifer Lee on Twitter

@Nachelleeeee @BioLayne Layne works with all types, I can vouch,he's the BEST

33
Tip: The Push-Up That Prevents Injuries | T Nation

Strong and explosive athletes have a tendency to get locked in the sagittal plane (driven into extension). If this becomes excessive, they lose access to their frontal and transverse planes, which can cause injuries up and down the kinetic chain. To remedy this, offset push-up variations can be crucial in getting trunk rotation back.

34
Train Like A Titan With Mike O’Hearn

Internet Explorer can't run our website. Please consider switching to a better browser like Google Chrome .

35
Marlena Rouzes on Twitter

Oct 13/16 1st day training -Jan 26/17 Cancer will NOT stop me #250kchallenge @Bodybuildingcom @Team_Optimum @Team_Optimum @tigerfitnesscom pic.twitter.com/hbs9RpQQK9

36
Muscle & Fitness on Twitter

The Mountain from 'Game of Thrones' puts amazing strength on display at WOW Strongman competition. http://ow.ly/yDtL308A52B  pic.twitter.com/sUjpgOnLfi

37
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

38
Hidetada Yamagishi - Road To Arnold Classic 2017 - Episode 5

https://www.Bodicafe.com - Hidetada Yamagishi - Road To Arnold Classic 2017 - Episode 5 Back home in Los Angeles, Hidetada is training back at the Mecca, Gold's Gym in Venice. Please leave a comment below and share this video! Don't forget to subscribe to the Official Hidetada Yamagishi channel! ► https://www.youtube.com/subscription_... Connect with Hidetada on social media! ► INSTAGRAM: https://www.instagram.com/HideYamagishi ► FACEBOOK: https://www.facebook.com/HideYamagishiBB ► TWITTER: https://twitter.com/HideYamagishi ► BLOG: http://HidetadaYamagishi.com/ ► BODI CAFE: https://www.BodiCafe.com ► HIDETADA COLLECTION: https://www.bodicafe.com/collections/... -- Videographer ► INSTAGRAM: https://www.instagram.com/nateleungon... ► WEBSITE: http://www.NateLeung.com Content Restriction: The Content on the Service, and the trademarks, service marks and logos ("Marks") on the Service, are owned by this channel, subject to copyright and other intellectual property rights under the law. Please do not download this video and upload to your channel. https://www.

39
The 5-day garage gym workout program

The hard workout days are constructed as circuits. You'll do each circuit three times, without stopping for rest at any point (unless noted, as with the planks on day 5). These circuits are structured to keep you alternating between pushing and pulling, or upper-body moves and lower-body moves, to make sure you're hitting every muscle group as you work through the circuit. (One important note for Day 5: Only perform the medicine ball rotational throws if your garage has a concrete block or brick wall you can throw against. If you're stuck with drywall or plywood, then do seated Russian twists.)

40
Lou Ferrigno's Mass Class

Before and after he was the Hulk, Lou Ferrigno was bodybuilding’s ultimate behemoth. When Arnold Schwarzenegger was winning Olympias at 235, Lou was 275. And when Dorian Yates was collecting Sandows at 265, Lou was 315. In fact, the future not-so-jolly green giant first broke the 300-pound barrier in the off-season at the age of 20—an unprecedented muscular body weight in the early ’70s. At 6'5", he towered over competitors, but whereas most tall bodybuilders have trouble filling out, Ferrigno carried his mass proportionately with pleasing symmetry. He’s the best over-6'2" bodybuilder of all time, and if he hadn’t spent 17 years off posing stages, he may have collected a mantel full of Sandows. In celebration of what was and what could’ve been, Lou serves up his 30 best tips for hulking mass.

41
5/3/1 Progress Stalling or Going Backwards

Thanks for the reply Jim. I do believe in the program, that's why I've been doing it for 8 months/cycles now, and progress has overall been trending upwards (increased PRs). Not sure what you mean by "changed your exact program every 6 weeks"? I've been doing 3 weeks of 5/3/1 with a one week deload. Hitting 5 reps on the last set wouldn't be a problem, but I've been trying to go for a PR on the last set of every workout. Is that wrong? I've got records of all my workouts, so I know that a weight I could do for 12 reps in early December, I can only do 10 reps now. And that 2 rep decrease is across the board for all four major lifts, and regardles of the real number of reps (maybe a decrease from 14 to 12, etc.)

42
1 Food, 5 Ways to Eat Cauliflower

Rice florets of 1 head of cauliflower in two batches, by roughly chopping and adding to a food processor. Warm 2 tbsp coconut oil in a large skillet over medium heat. Add 2 boneless, skinless, thinly sliced chicken breasts, 1 red bell pepper, and 1 chopped onion. Cook 4 to 5 minutes, stirring occasionally until vegetables soften and chicken browns,  then transfer to plate. Add 1 tbsp oil to skillet over medium heat. Toss in cauliflower and cook 4 minutes, stirring occasionally until cauliflower begins to soften. Add orange zest and juice from 1 orange, 3 tbsp soy sauce, and 1 tbsp honey. Toss well and top with chicken-pepper mixture. Serve immediately.

43
13 essential pieces of gear to make a garage gym

With the exception of spin class devotees, pretty much everyone prefers cycling outside over indoor slogs. But we’re looking to save time and money with this garage gym setup—so if you already have a road bike, purchasing a stationary trainer that allows you to ride indoors is a great option, especially in cooler or rainier months. Not to be confused with a stationary bike, these little stands— Graber is a popular brand —allow you to prop up the rear tire of your regular bike on a small pedestal and pedal against resistance, simulating your usual outdoor ride. Stationary bike trainers usually start around $120, and go up from there.

44
Top 5 Shoulder Training Mistakes

All delt heads do not work equally, and the one that typically carries the heaviest load is the anterior. Your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front  raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts. This is especially true if you train chest and shoulders in the same workout or on consecutive days.

45
Opinions on Lifting Belt?

So I have back problems. Hence my name lol. I find when I'm dead lifting that having a weight belt on decreases the pain in my back when I'm lifting. I feel it forces my abs to brace better allowing considerable pressure to be taken off my lumbar spine while still allowing the erectors to work. Anyway I just wanted to hear some other peoples opinions on lifting belts

46
Dwayne 'The Rock' Johnson's Back Workout

Dwayne Johnson's trainer, Dave Rienzi, shared his back workout with M&F.

47
The 11 best low-carb diet recipes for weight loss

Thai food? Check! Mexican? Check! Macaroni n’ cheese? Yup, even that classic comfort food is on the menu. The key is to choose high-fiber nutrient-dense carbohydrates like sweet potatoes and other root vegetables instead of ones like white rice. Combine that with healthy fats and optimal protein intake and your body will be fortified with the nutrients it needs. Plus, this type of diet will keep your appetite in check and provide fuel for your body, helping you power through a tough workout.

48
No Carbs Required

You need two things to build muscle: protein and fat. That one’s pretty much a no-brainer, and no one in their right mind hopes to add slabs of muscle without downing plates of protein. Fat may not be at the forefront of thought for muscle gain, but it’s necessary, too—it’s the stuff that gives cells shape and structure. Carbs, however, do nothing structurally. They get converted to glycogen, which can be stored inside muscle tissue, but they’re not part of the muscle fiber. Yet, countless yams and cups of rice go down the gullet each day to promote muscle growth, and research from the American Journal of Physiology-Endocrinology and Metabolism shows that carbs don’t build muscle, but they speed up the process. That’s the whole point of battling with iron day-in and day-out: not only to grow slabs of muscle but also to layer on the fibers as quickly as possible. Carbs amplify our efforts under the bar.

49
Gain Greater Mass with Drop Sets

The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibers. By then stripping the weight down and going lighter you recruit different muscle fibers, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.

50
Hammer your shoulders and quads with squat dumbbell punches

An isometric squat is challenging enough—putting yourself in that holding pattern forces the quads to fire hard to hold your body still. With squat dumbbell punches, though, you’re adding an upper-body action in the form of a 1-2 dumbbell punch (or, slightly more easily, a front raise) to put your shoulders and core into the ring, too.

51 5 Bad Habits That are Ruining Your Training Results
52 A Car Crash Motivated A 400-Pound Man To Transform His Body
53 Kickboxer Dodges Head Kick With 'Matrix'-Stlye Move
54 Healthy Cheats: Black Bean & Sweet Potato Enchiladas
55 6 Mistakes that Minimize Your Max
56 The 6 Worst Things You Can Do For Bigger Biceps
57 Farmers Walk: Straps or No Straps?
58 Instagram photo by Payten Yarbrough 🕉 • Jan 26, 2017 at 6:29pm UTC
59 Arnold Sports Festival Showcases Powerlifting
60 Ab-Solutions
61 Episode 98: Hormone Replacement Therapy for Traumatic Brain Injuries with Dr. Johanan Rand
62 Coconut Curry Cauliflower Fried Rice
63 Tip: Master the Extreme Range Split Squat | T Nation
64 Lose Fat in 6 Weeks with this Workout Routine
65 Main Squat - 8 Weeks Out
66 Phil Heath's Strategy for Building Big Legs
67 5/3/1 or Starting Strength for High School Boys?
68 How to Keep Muscle During a Layoff | T Nation
69 The Road to Westside Barbell
70 Instagram photo by Mr. Olympia LLC • Feb 2, 2017 at 11:56pm UTC
71 5 Easy Ways to Start Building Bigger Biceps
72 3 workout finishers that'll push your program to the next level
73 Improve Your Mental Focus
74 Instagram photo by Dexter "The Blade" Jackson • Feb 2, 2017 at 11:36pm UTC
75 Fit4Sale.com on Twitter
76 Men's Fitness on Twitter
77 The Build Muscle, Stay Lean Meal Plan
78 Flex Lewis Reflects on the 2016 Olympia
79 Feb '17 Photo/Video Check-In
80 Men's Fitness on Twitter
81 10 Ways to Build Muscle Faster
82 The Importance of GPP for Athletes - elitefts.com
83 Lindsey Russell on Twitter
84 The Science of Sickness Prevention
85 Men's Fitness on Twitter
86 Delise Martinelli on Twitter
87 11 reasons you're not losing fat
88 Khaled Ouanes Ph.D. on Twitter