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IFBB Pro Brandon Curry | Arms and Shoulder Training | 3.5 Weeks from the Arnold Classic

IFBB Pro Brandon Curry takes you through his latest arm and shoulder workout. Brandon makes sure to train the entire arm, not forgetting about the forearms and brachialis. Since Brandon is 3.5 weeks out from the Arnold Classic, he keeps his intensity very high with short rest periods. His shoulder training includes a lot of drop sets. See all of our Arnold training videos here--------

Arnold Classic 2015 | Justin Compton | Athlete Meet and Greet

Team MD's Bob Cicherillo interviews Justin Compton at the Arnold Classic Athlete Meet and Greet. More Arnold Classic coverage here:

Arnold Classic 2015 | Women's Physique Coverage

Muscular Development presents the call-outs and awards from prejudging and finals of the pro woman's physique division at the 2015 Arnold Classic. More Arnold Classic coverage here:

Arnold Classic 2015 | Prejuding for the 212 Division

The call outs from prejudging of the 212 division at the 2015 Arnold Classic. Muscular Development covers the 212 Division prejudging at the Arnold Classic More Arnold Classic coverage here:

Sagittarius Horoscope for Sunday, March 15, 2015

Monday, March 16, 2015 - There are so many creative ideas you want to pursue these days, it's nearly impossible to contain your exuberance. Unfortunately, you can't follow every road just because it might lead to another rainbow. Rather than attempting to fit everything into your tight schedule, be flexible about what you include. Although you can't control all the variables at play, conserving your energy today increases your chances for long-term success. Powerful cosmic dynamics are at work now, so willingly go with the flow instead of fighting it.

6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

Pushing Past Muscle Failure

1) Cheat Reps - This is when you loosen up your form a bit and use some body english or momentum to complete a few more full repetitions. For example, if doing a set of barbell curls, when you reach the point where another strict rep is impossible, you begin to “swing” the weight up using a slight bend of the torso at the beginning of each rep, and perhaps lean back a bit to complete the rep. The point here is to use the LEAST amount of cheating possible to complete the rep. 2) Forced Reps - This is when you have a spotter help you complete one or more reps once you cannot complete any more on your own. For example, during a bench press, when you get stuck at the midway point in the range of motion your spotter will pull up on the bar just enough to allow you to complete the rep. Your spotter should apply the LEAST amount of pressure possible to help you finish the rep(s). 3) Negatives - This is when you have reached failure and a spotter helps you complete the positive portion of the next rep or reps (unlike a forced rep, the spotter helps you get the bar back to the top with you using the least amount of force possible) so that you can lower the bar as slowly and with as much control as possible.

5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

Hardcore Delt Workout for Mammoth Caps

This is one of the best overall delt developing exercises. We also get the added benefit of working our triceps on this exercise. Make sure that you are not doing a push press, and be sure not to bend your knees and explode up, as this will make your legs the prime mover at the start of the lift rather than your delts. Before the bench press took over as the benchmark (no pun intended) of upper body strength, the overhead press held that distinction.

Tips for Building a Winning Midsection

Constructing a midsection worthy of envy is usually right at the top of every gym rat's to-do list. While grunting out another rep, choking down another bland chicken breast or sweating buckets on the treadmill, it's the promise of those abs that keeps you sane. Figure International champion Gina Aliotti knows a thing or two about the pursuit of a six-pack , but it's her actual possession of one that makes her a perfect expert resource for the ab-less inhabitants of the gym scene. Here, she gives us a glimpse into her routine and provides a few pointers on how to get that strong, shredded look you crave.

Ask Men's Fitness: Will Running on Pavement Every Day Kill My Knees?

Science would tell you to run on, brother. “There is a lot of research that shows your body and muscles can ‘tune’ themselves to whatever surface you run on,” says Reed Ferber, Ph.D., an athletic therapist and director at the Running Injury Clinic in Canada. “In other words, your muscles will adapt and minimize impact forces and joint loading regardless of whether you run on a hard or a soft surface.”

Five Essential Exercises for Bigger Arms

You’ve done about a thousand curls in the past week and the same number of triceps extensions, yet your arms are still not growing. The fact is, there needs to be variety in your workouts, but the age-old question is how? Try out these five moves and watch your arms inflate like balloons.

Perfect Peaks in 3 Biceps Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

Machine Training 101

Nearly 15 years ago, I interviewed professional bodybuilder Milos Sarcev for a story I was writing on machine training. Many, if not all, of the things we discussed back then still hold true today. Namely, if you want to overload a muscle or group of muscles, machines are incredible tools and should be found in every bodybuilder’s routine. Sure, free weights are irreplaceable, but machines should rightfully have their place in your plan as long as you know how to use them to your advantage in conjunction with free-weight training. Benefits of Machine Training 1) Overload the target muscle. Machines — whether the kind with the weight stack or the plate-loaded variety — don’t require much stabilizer muscle involvement because you don’t have to worry about balancing the weight, which allows you to put maximum focus on the target muscle. This also ensures that you can completely annihilate the target muscle as stabilizers won’t tire out before the target muscle does.    2) No Spot, No Problem. Although proper form is always important, you don’t typically need a spotter even when using heavy weights on most machines because the path is already set for you.

7 Advantages of Dumbbell Training

Let’s lose the mindset of waving around three-pound dumbbells, shaking your keister to some dance music and calling that serious training. Dumbbell training has many advantages over barbell training. The great Benjamin Franklin, in letters to his son, wrote that, “I live temperately, drink no wine, and use daily the exercise of the dumbbell.” Serious strength and mass goals can be achieved by training with dumbbells. I will even say that to fully maximize strength and hypertrophy , dumbbell training must play at least a partial role in one’s training regimen. Let’s take a look at seven advantages dumbbells have over the almighty barbell.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

Build Your Chest with Functional Training

Check your ego. With this workout, the idea is to make every rep better than the last and to feel your muscles working as hard as possible. Using sufficient weight is important, but don’t compromise when it comes to form and technique.

3 Common Training Myths Debunked!

OK, maybe the jury is still out on that last one, but the truth is there’s a whole lot of good-intentioned advice out there that is completely unfounded, especially when it comes to weight training. In an effort to clear the air of weightlifting whoppers, we’ve debunked 3 common training myths that have no place in the weight room or anywhere else for that matter. Let's start off with the granddaddy of muscle defining misconceptions:

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

8 Ways to Get an Early Morning Edge

As a man living in a hectic and highly competitive world, it’s not enough to establish proficiency in one or two aspects of life. You need to take a more holistic approach if you hope to gain that all-important edge. That’s why we’ve put together a panel of experts to give you some quick and easy tips in the fields of meditation, brain health, physical fitness, and nutrition—soul, mind, and body. By incorporating their expertise into your morning routine, you’ll be on your way to a happier, healthier, and more productive life. Our experts are: Mas Vidal, the founder and director of Dancing Shiva Yoga and Ayurveda (DSYA) in Los Angeles; Cynthia R. Green, Ph. D, a leading expert in memory fitness and brain health, and the author of the forthcoming book

6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

Breakfasts of Champions: 6 Classic Recipes, Redone

Morning meals are traditionally packed with empty calories. But substitute a few ingredients and you can enjoy the same tastes and textures with fewer carbs, more protein, and just as many pancakes.

Fighter Diet News

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

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

Maximize Your Gym Time

For example, when building a program, I always choose a pull-up rather than a simple lat pulldown. The overall nervous and muscular demand of the pull-ups is much greater than the seated high pulley pulldown. Pull-ups also recruit your abdominals more than a simple Swiss ball crunch. A great pull-up session will always leave you with sore abs. Another example would be to substitute the barbell bench press with dumbbells. It's subtle, but the dumbbells offer a greater demand on the nervous system because of the instability of each arm compared to the bench press. They also allow a greater range of motion. Using compound exercises hits chains of muscles functionally, the way they are supposed to work.

Project Flex Camp Ticket April 18-19th

IFBB Pro Flex Lewis presents the first  PROJECT FLEX  exclusive 2-day camp, presented by BSN will be hosted April 18-19th at the warehouse in Boca Raton, FL. This flextraordinary experience will allow fans to spend the day with Flex, learning about his story, his principles for success, nutrition, training and much more.

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

5 Fitness Measurements Every Athlete Should Know

“You want to be able to figure out what your strong points are and what your weak points are,” McArdle says. Not just to know how healthy you are, but also to know if the workout program you are using actually works. “By testing regularly you can see if the things you are paying for are actually giving you a quantifiable result.”

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Forget the steroided-up female bodybuilders of the past. Today's female lifter has evolved: …

Workout: Build Out Your Chest

If you really want to build your bench press, keep your muscles guessing.

T NATION on Twitter

Insulin does 4 good things and 5 bad things. How to manipulate them for bodybuilding: …

10 Practically Useless Exercises

“The primary reason I would deem this move fairly useless for most people is the fact that the Smith Machine in general locks you into a guided bar path, which will reduce the co-contraction of the quads and hamstrings. That decreases hamstring activation because they don’t have to counteract the quads as much and the bar is already being stabilized.” - Craig Rasmussen, C.S.C.S. Training Director at Results Fitness in Newhall, CA

10 Rules for Landing a Good Girlfriend

Are you looking for a girlfriend , but end up dating women who aren’t relationship material? Yeah, you’re not alone. We got Nick Savoy, an instructor with Love Systems, to share some of his formula for meeting and dating quality women. Savoy has coached over 10,000 men over the past 10 years, and their goals have ranged from hooking up with porn stars to marrying their dream girl . He’s seen what works and what doesn’t, and for relationship-minded men, he has 10 rules to live by.

5 Things I Wish Someone Had Told Me In My 20s -

Being 40-something can be pretty sweet. We're (typically) smarter, wiser, and often much better off financially than our 20-something counterparts. Plus, a touch of grey scruff—aka The George Clooney Effect—can certainly add to our sex appeal.

Dwayne Johnson on Twitter

Mastering the Jump Rope

In muscle-building circles, the jump rope is almost as unpopular as the pull-up bar and for about the same reason—because you can look like a total tool if you never do it. That's too bad because the jump rope, like the pull-up, offers a host of benefits that people have chosen to ignore for fear of looking stupid. In addition to melting away bodyfat at record rates, the jump rope helps you build those stubborn calves while also putting a hurting on several other muscle groups.

Originally posted by Phil Heath on Sqor Sports.

Dwayne Johnson on Twitter

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

Muscle Meal: Low Fat, Protein Patties

Less fat and bursting with flavor, these healthy and easy to prepare patty options are the way to go.

Saturday Night Live 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

Six Steps to a Successful New Routine

First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things -- getting stronger, getting bigger, or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time.  The Shred  will be all about rapid-fat loss, so get yourself mentally prepared for hyperfocused workouts.

Five Finishing Touches for Any Workout

If you’re the type to show up to the gym and hit the weights fast, with minimal rest between sets, it’s important to finish your workout properly rather than think “I’m sweating, that’s good enough” and leave the gym early. Getting through two-three exercises is better than none, but adding a finisher circuit will ensure you make gains in the long-term.

10 Essential Ingredients Every Man Needs in His Kitchen

Be prepared to whip up a gourmet-style meal with the help of these simple staples.

High Contrast for Huge Gains

Researchers have been studying the effects of following heavy lifts with unloaded, explosive movements since the 1960s, and strength coaches and athletes have been using contrast training to increase performance for at least that long. The scientific principle at work in contrast training is post-activation potentiation (PAP), which states that a muscle’s explosive capability is enhanced after it’s been forced to perform maximal or near-maximal contractions. Russian sports scientist Yuri Verkhoshansky, the first Soviet coach to use the barbell squat for jumping and sprinting training, likens PAP to lifting a half-full can of water that you think is full. Because of the incongruity between the perceived force needed to lift the can and the actual force required, the can would move twice as fast as you intended. If you’re still having trouble grasping the idea, think of the hitter in the batting circle who uses a weighted donut on the bat and takes his practice swings. When the weight comes off, he’s swinging that bat with more power and force than before.

Finding the Right Workout for Your Mood

"If you're naturally in that zone from anger, you may be able to use the same adrenaline spike that's already occurring to push your muscles to new levels," Huff says. Instead of rotating through a lot of different exercises, pick two or three compound moves like bench presses, shoulder presses, deadlifts, or squats. Add extra sets of each one, increasing the weight with each set. Just be sure to maintain good form so you don't get hurt.


DEADLIFT: Why You're Not Lifting As Much Weight As You Could.

Stronger in 60 Seconds: Dumbbell Snatch

Dumbbell snatches are designed to be done explosively, with the dumbbell almost flying freely from the bottom to the top while the real work is done by your hips, hamstrings, and lower back. Removing your free hand from your hip will increase your range of motion, allowing you to descend into a more athletic position from which you can blast the dumbbell over your head. Focus on moving the dumbbell as quickly as you can. You’ll notice the difference immediately.

Budget For Health: Get Fit, Save Money -

The same can be said for supplements. Supplements can be expensive, and it's unlikely you'll be able to fit everything on your wish list into your budget. It's imperative that you decide what you need. If you can't work out without a pre-workout, then get one. If you do that, however, you may need to forego that morning stop at Starbucks to make up for the cost.

Tai Lopez on Twitter

“ @tailopez : As you continue to succeed and rise up you will begin to see this happen. Stay focused. ”

Build Muscle Strength, Size, And Endurance In One Workout! -

Build muscle strength, size, endurance, and a massive pump in the same workout using the Four-Rep Method. Get the details and try this back workout on for size!

51 Unilateral Triceps Training
52 Gal Ferreira Yates on Twitter
53 Gal Ferreira Yates on Twitter
54 Metabolic Circuit Training Workout Routine
55 on Twitter
56 VIDEO: The 3-Move Muscle-Maker Workout
57 T NATION on Twitter
58 Fighter Diet on Twitter
59 Power Snatch from Floor
60 shawn ray on Twitter
61 6 Ways To Build The Biceps Short Head -
62 Optimum Nutrition Protein Energy at
63 Arnold Classic 2015 | Dana Linn Bailey | Meet the Athletes
64 Arnold Classic 2015 | Justin Compton's last workout | Shawn Ray interview
65 Arnold Classic 2015 | Dexter Jackson | Athlete Meet and Greet
66 St. Patrick's Day Cocktails
67 Maximize Your Strength Gains & Greatness Through Being Relentless - Zach Even-Esh
68 Mike O'Hearn on Twitter
69 on Twitter
70 Blast Your Pecs
71 Treadmill vs. Street
72 Biotest on Twitter
73 Restaurant Rules: The Best Fast Food Options
74 Tweet Your Favorite Recipes to #MFFasterFood
75 Timeline Photos - Official Muscular Development Magazine | Facebook
76 Mike O'Hearn on Twitter
77 Bodybuilding Supplements Demystified
78 5 Best Power Moves for Every Body Part