Top Videos
$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Dynamik Muscle

BUY NOW > Scientifically Engineered Pumps Enter the gym and experience Gamma-ray; the fastest working, blood...

[View All Videos]

Top News
1
Sagittarius Horoscope for Wednesday, February 24, 2016

Wednesday, February 24, 2016 - You might get into an unexpected squabble today with a coworker or family member who tries to talk you into doing something that you don't want to do. You can even exchange some harsh words if things get heated, but ultimately your actions will speak louder and clearer than anything you could possibly say. If you feel the need to express your feelings now, allow your behavior to reveal what's in your heart and let the chips fall where they may.

2
The 12 Most Common Fitness Mistakes Guys Make

Fix it: Instead of busting out the calculator app on your iPhone to add up all that poundage, ease up and focus on the quality of the movement instead, Holland suggests. “Keep in mind that gains happen during the eccentric (stretch) portion of the lift—plus you’ll be less likely to injure yourself.” Use a two-second up (concentric) and five-second down/stretch (eccentric) focus so you control the weight the entire way—and use a weight that works within this range for you.

3
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

4
Zach Even - Esh on Instagram: “As it should be! #UndergroundStrengthGym #Manasquan #Edison #UndergroundStrengthCoach #PhysicalCulture”

5
T NATION on Twitter

Has your bench press stalled out? The guide that'll get your numbers back up: https://www.t-nation.com/training/4-surprising-ways-to-boost-your-bench … pic.twitter.com/doAq9wWiDa

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
T NATION on Twitter

Want to get stronger at pull-ups? Take a tip from powerlifters: https://www.t-nation.com/training/tip-train-pull-ups-like-a-powerlifter … pic.twitter.com/YnbolLyqLR

8
T NATION on Twitter

Lose your appetite for this crap. Get the free ebook and gain control: https://goo.gl/yNGvZj  pic.twitter.com/KAenqgbLCK

9
T NATION on Twitter

It's not the crunches that are messed up, it's your body: https://www.t-nation.com/training/tip-do-crunches-but-follow-this-rule … pic.twitter.com/UDGg6fg0kS

10
6 Best Intermediate Chest Workouts For Building Muscle!

After the barbell bench press, do the dumbbell press on an adjustable bench so you can slightly raise the angle to a very modest incline. In addition, use a Hammer Strength chest press, but sit crosswise on the machine rather than straight on, allowing you to push across your body, which works your middle-chest fibers in a fashion they're not accustomed to. You'll do these one arm at a time before finishing off with a single-joint exercise for the middle pecs to chase that muscle pump.

11
T NATION on Twitter

It's practically impossible to overdo this back strengthening exercise: https://www.t-nation.com/training/tip-do-band-pull-aparts … pic.twitter.com/SxBcnbbvtB

12
Mr. Olympia LLC on Instagram: “@francocolumbu #MrOlympia #Olympia #Flex #BodyBuilding @mr.olympiallc #Gym”

13
8 At-Home Workouts Under 10 Minutes to Help You Lose Weight and Build Muscle

Most of us have the option of going to the gym at two points in the day: before work, or after work. Both of these timeframes are peak hours which means the crowd factor is at a 10. Locker rooms, crowded. Showers, crowded. Dumbbell rack, crowded. Benches, crowded... and sweaty. You get the point. Your mood is affected, your workouts suffer, and results can dwindle. Not to mention, everyone looks at you like you're a jerk because you're trying to do a superset or a circuit.

14
Hamstrings Training for Massive Hamstrings Muscles [PART 1]

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Hamstrings Training for Massive Hamstrings Muscles [PART 1]. Hamstrings Training with Ben Pakulski Hamstring Exercise If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

15
Real People, Real Results: The Total Life Transformation

It forced her, amazingly, to eat healthy foods. “If I ate something that was made with chemicals, it tasted disgusting to me, like a filthy ashtray or a science experiment. I ended up with a bizarre craving for spinach. I couldn’t get enough of it. Even though chemo is the nastiest thing in the world, it gave me clean eating that my body craved. So I ended up with an appreciation for clean eating that I never had before.”

16
The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

17
CutAndJackedShop.com - The Motivational Gym Shop

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

18
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

19
Top 10 Muscle and Strength Building Moves

While everyone who goes to the gym to lift weights has their own set of specific goals, one common thread that runs through most is the desire to get bigger and stronger . Bodybuilders are unique bunch in that they look to build every muscle in the body to the greatest possible degree, while trying to make sure everything remains in perfect proportion and symmetry. Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout.

20
9 Foods For Effective Clean Bulking

One of the worst bulking misconceptions is you have free reign to eat, and eat, and eat some more with wild abandon and disregard for sugar, carbs, and salt. You won't fill out your frame with lean muscle and minimal fat. But you will bulk your gut with visceral fat. What you really need to do is increase your training volume and your calories with the right kind of food.

21
The 9 Most Basic Rules for Making Ultra-Easy Slow-Cooker Meals

What do you get when you use an old-fashioned slow cooker to whip up healthy, hearty recipes that require one—yes, one—easy step? Cheap, simple, supernutritious meals that practically cook themselves.

22
17 Actionable Takeaways From My 1st Year of Podcast Guests - Official Website of Joe DeFranco & DeFranco’s Gym!

This week, Joe celebrates his 1-year “Podcastiversary” by reviewing his Top 17 Takeaways from the guests that appeared on the Industrial Strength Show!

23
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.

24
Put Some Polish On Your Front Delts

The deltoids are composed of three heads — front, middle and rear. Shoulder presses build mass on the front and middle delts, but you need a variety of raises to put laser-like focus on each head individually. Most workouts should involve lateral raises for the middle delts and bent-over lateral raises for the rear delts. To put some extra polish on your front delts, a great exercise is barbell front raises. Stand holding a barbell across the front of your thighs with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, with your hands spaced about shoulder-width apart. Lift the bar straight up and out in front of your body until your arms are just past parallel to the floor. Pause for a moment at the top before slowly lowering the bar back to the start.

25
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

26
Bodybuilding.com on Twitter

Which Creatine HCl is the only Genuine, Patented, Creatine Hydrochloride on BBCOM? http://bbcom.me/1T278cJ  pic.twitter.com/jO7JFQUnlC

27
Yum Tea Detox on Twitter

Results from our 28 day teatox. Order yours & start losing weight before #Summer2K16 ! pic.twitter.com/Wwt9O6HXyM

28
The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

29
Jake Mey on Twitter

@biolayne Interesting lay article (w refs) on sugar intake, highlighting health concerns. A good read b4 u #IIFYM https://www.truvia.com/health/blog/added-sugars-and-heart-health-current-recommendations-for-patients …

30
Bigger, Stronger & Faster In A Garage Gym • Zach Even-Esh

The last gym I attended was in college which was 9 years ago. I been training in my garage(s) since then. You give me just a barbell and 300lbs. I’ll get damn strong. You give new just a keg. I’ll get damn strong. You give me a pair of 50lb Dumbbells. I’ll get damn strong and become a reppin’ beast for that matter. Equipments are tools. The mind-set, the approach, the passion is what’s going to turn you into a beast. I’ve trained some friends and some random bystanders LOL. They are always underwhelmed by the equipment I had (which is technically next to nothing in their eyes) but they always leave overwhelmed. Keep preaching!

31
Primary Leg

The following details the start of a new 12 week program as designed by my coach, John Meadows.  As is customary on Saturday mornings I was performing my primary leg workout at Kirkland Gold’s Gym.  Unfortunately, Christina woke up sick so I was going this one alone.  I made a few modifications along the way.  Here is the workout…

32
QnA: Building a STRONG Football Team

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 ======================== QnA: Building a STRONG Football Team TRAINING COURSES: Join my Online Team & Coaching Program: http://GarageGymAthletes.com Or Here: https://marketplace.trainheroic.com/#... Access to my Membership Site, Underground Strength Inner Circle: https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://BodyweightBodybuilding.com Get Stronger, Tougher & Faster http://zacheven-esh.com/manual/ ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - http://UndergroundStrength.org Online Underground Strength Coach Cert for Those Who Can’t Travel http://www.nestacertified.com/undergr... Strength Coach Business Tips - http://UndergroundBizJournal.com The Warehouse Gym Business Blue Print: http://zacheven-esh.

33
A Tribute to Maris Anne Sternberg

She had no problem telling you how she felt and pissed me off a couple times (that I can't for the sake of me remember except for the fact that I probably deserved it).  My point is she knew and loved lifters. She knew how to support them and communicate with them in ways very few ever do. We respected her and loved her being at the meets. She always had a way to make the meet just a little better. Her encouragement and smile is what I remember the most and she will be missed.  The few times I shared lunch with her and others I almost died laughing.

34
Sean Conrad 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

35 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 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.

36
Kai 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

37
Katherine Vergara on Twitter

Today is leg day and look what came in the mail today! SO excited to try them @BioLayne pic.twitter.com/7nWua3IMwc

38
SHOCK & AWE Program - Week 3 - Workout #4 [EXCLUSIVE]

GAIN INSTANT ACCESS TO FULL SHOCK & AWE PROGRAM http://www.defrancoinsider.com The Shock & Awe program is an exclusive 3-week workout program designed for the members of the DeFranco Insider. Follow Joe DeFranco and Jim Smith as they train, recover, and perform the SHOCK & AWE workouts over the course of the 3-week cycle. Each video will show a portion of the workout and you can download the full program - and gain instant access to other proven programs, workouts, the weekly LIVE Q&A, and the massive exercise index - when you join the DeFranco Insider community. Join Today: http://www.defrancoinsider.com Medical Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity.

39
Antoine Kaleta 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
Kai 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

41
Lisa 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

42
Kai 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
Kai Greene on Twitter

Make no mistake about it.. There is a "GRAND VISION"... I don't represent myself... WE represent #POSSIBILITIES pic.twitter.com/qmj6EAyoP9

44
Q&A with Bodybuilding Legend, Frank Zane

Steve Reeves. Dave Draper. Arnold Schwarzenegger. These names and more are synonymous with an era in bodybuilding, “the Golden Age,” which is revered even today by bodybuilding fans. Hallmarks of this period, which roughly spanned the ’50s through the ’80s, included broad shoulders, trim waists, sweeping thighs, and an overall body shape that could be described as “heroic.” Yet of all the champions who competed during the era, one man’s name is invoked more frequently than others when talk turns to the ideal physique: Frank Zane. Known as “Mr. Symmetry,” Zane captured three Mr. Olympia titles, a Mr. America, Mr. World, and three Mr. Universes. Competing at only 190 pounds, Zane was one of the lightest bodybuilders to ever win the overall title at the Olympia, and he’s also one of only three people to beat Arnold in a bodybuilding contest (the 1968 Mr. Universe). Zane was much more than a bodybuilder, though. He taught chemistry and math for 13 years; in fact, he was teaching full-time when he won his first Olympia.

45
Rest Periods Between Sets

Are long or short rest periods best for growth?

46
Getting Big Vs. Getting Strong

This is called Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps have a little less steam. Whether they know it or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you dynamically increase muscle tension.

47
Are You Metabolically Ungifted? Try This!

By reading the title of this article, I think we all know what body type I am targeting here. The innately strong, larger boned, endomorph body type. These individuals grow muscle quickly, but unfortunately slap on tons of body fat and water to go along with it. Here’s a training and nutrition plan for the endomorph.

48
Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)

The truth is that glut med weakness is an incredibly common issue . If you have IT band pain and want to test for glute med weakness in yourself you’ll probably need a friend to help. Lay down on your side in a straight line and make sure your hips are stacked on top of one another. Now with your legs out straight bring your top leg, whichever it may be, back a bit so that your toe is touching the heel of your bottom foot. Now flex your ankle and try to raise your leg. 

49
Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

50
The Results of Overtraining

Does overtraining eat away muscle growth?

51 Survival Plan
52 Conquer Myths About Skinny Legs
53 Bodyweight 300 Workout for Total Body Fitness
54 Once-a-Week Training for Mass
55 4 Secrets for More Strength
56 Master Your 10-Rep Max
57 6 Ways to Lose Your Gut for Good
58 Improve Vascularity for an Impressive Look
59 Metabolic Damage
60 Nine Ways to Train with More Intensity
61 Bench Press More Weight—Now
62 T NATION on Twitter
63 Rocky 4 training montage - Hearts On Fire (HD)
64 7 Curls for Bigger Biceps
65 Top 10 Energy-Boosting Foods and Drinks
66 T NATION on Twitter
67 jake hultin on Twitter
68 The 20 Most Controversial Training Rules
69 Muscle-Building Basics: Advanced Training Techniques
70 7 Ways to Make Your Biceps Workout Harder
71 Smoking Shots from Ronda Rousey's SI Photoshoot
72 Arnold Schwarzenegger's Vacuum Pose
73 5 Ways to Build a Powerful Grip
74 Protein Almond Snack Balls
75 The Unstoppable Force of Change
76 The 3-Month Mass-Gain Plan
77 Michelle Lewin Rocks Sexy Bikini at the Beach
78 7 Reasons You're Not Getting Stronger
79 The 3-Move Total Body Workout
80 Universal Nutrition Animal Whey at Bodybuilding.com
81 7 Rules of Being a Great Workout Partner
82 Ty on Twitter
83 Use This Training Method to Add Muscle Size and Make Your Biggest Gains Yet
84 You Officially Have No Excuses on Leg Day After What This Guy Did
85 Pauline Nordin on Instagram: “throwback thursday.... the best full body feel ever hitting high Gs in the MIG. I'm returning when I have 20 grand to spend on 45 min just…”
86 Flex Lewis™ on Instagram: “Last #TBT to infamous mirror at @neil_yoda_hill1 dungeon gym Tenby Wales. Shot a few years ago, and 3 weeks out from my first Olympia win.…”
87 Believe
88 A New Approach To Fat Loss Nutrition
89 Dave Tate on Instagram: “Elitefts Gym Pic of the Day #elitefts #driven #stronger #TRAIN”
90 Biotest on Twitter
91 4 Exercises That Beat the Bench Press
92 4 Exercises That Will Widen Your Back Muscles
93 @therock on Instagram: “The greatest of cinematic teams always start off with conflict - which is why my character can't stand this prick. And he hates me too.…”
94 Chest, Shoulders & Triceps