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Training Secrets of the Mr. Olympias - Part 1

The Mr. Olympia title represents the pinnacle of achievement in the sport of bodybuilding. Beginning in 1965, one man was chosen to represent the absolute best in muscular development in the entire world. It’s only natural that bodybuilders around the world, seeking to improve their own physiques and aspiring to greatness, would look to these men as role models on how to sculpt their own bodies and bring them closer and closer to perfection. Based on their in-the-trenches experiences we’ve gathered 50 excellent training tips from six Mr. Olympia champions with a total of 34 Olympia titles between them. Take their combined wisdom and use it to forge your own destiny in iron and muscle! In the first part of a three-part series we focus on Jay Cutler and Dorian Yates. Part 2 will be posted Wednesday, Nov 16, and the final part will be posted on Monday, November 21.

Gauging Optimal Rest Between Sets For Size & Strength

     Moreover, if the rest interval is not long enough to allow for ATP replenishment, the body will begin converting glucose into energy by anaerobic glycolysis— causing an accumulation of lactic acid that will ultimately decrease muscle force and power. This fact was clearly illustrated in a study by Abdessemed et al.3 that examined the influence of recovery duration on muscular power while performing multiple sets of bench presses at high intensity with one, three or five minutes of rest between sets. In the groups that rested three and five minutes, there was no considerable loss of muscle power between the first and last sets and lactic acid levels did not increase at all. Conversely, the one-minute rest condition produced a significant decrease in muscular strength along with a substantial elevation in lactic acid. These results suggest that the one-minute rest condition was not sufficient to replenish muscle ATP levels, which placed greater emphasis on anaerobic glycolytic energy production as demonstrated by the significant elevation in lactic acid levels in the blood. Therefore, resting three to five minutes between sets allows for the maintenance of muscle force production over multiple sets and repetitions at high intensity levels.

New Zealand Recap & ASC Australia Preview | Unleashed Ep. 21

Brandon Curry took out Dallas McCarver in New Zealand this weekend and held Juan Morel in third - after doing the business in Kuwait at Oxygen Gym. Can Dallas redeem himself at the Arnold Classic Australia next week? Shawn Ray gives his unleashed opinion of the top competitors going into the show-- noticeably though, Lionel Beyeke will be absent due to illness.

Maximizing Chest Development | A Guide to Pec Growth

Some guys may find touching the bar to their chest represents no problem at all for their shoulders. Others will find such depth painful and counter productive. The idea here is to be able to keep benching, not be sidelined with shoulder injuries because some idiot told you that benching counts only if you go all the way down. Instead, concentrate on squeezing the muscle at the top of the movement. The stretch at the bottom should be minimal, allowing you to keep tension on your chest with as little as possible on your shoulders. If you get accused of doing partial reps, remember that half a rep is better than none. If your own particular physiology is such that touching the bar to your chest represents excessive stress on your shoulder, it’s only a matter of time before you stop benching. Bench smart— listen to your body! Also, since this routine requires that you find your bench-pressing limits, a spotter— preferably a training partner— is required.

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1
The muscle-building, fat-burning workout plan to build your perfect body

If you want to get strong, you need to spend a few months training heavy. If you want to look like a bodybuilder, you need to do more sets and reps. Lose your gut? That means 12 weeks of circuit training. Well, life is too damn short. That’s why we’ve come up with a system that lets you develop strength, size, and definition—the “perfect” body—in a single all-encompassing workout.

2
The 7 Fat-Loss Mistakes You Won't Make This Time

Too often, butter is the face of fats. It can have a place at your table, but put your focus more on healthy oils, avocado, eggs, cheese, nuts, and of course, fatty fish. Just don't make the mistake the last generation did and reach for the margarine, which often contains trans fats. "This is the artificial, man-made fat," Wittrock says. "Avoid it at all costs. While they're derived from naturally occurring fats, trans fats were engineered industrially about six decades ago and expanded to use in margarines, snack foods, packaged baked goods, and in the frying of fast foods.

3
Bodybuilding.com on Twitter

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

4
Full Body Training For Advanced Lifters | T Nation

Since then, the general advice from trainers and strength coaches has been to start with full body workouts until you're advanced enough to graduate to body part splits. The idea was that you did full body workouts, got bigger and stronger, and eventually you "grew out of" full body training. The reasoning was that as you became more developed, you could devote more work to training each body part.

5
Get A Training Edge With Casein

Is casein part of your nutrition plan? If you're interested in outstanding fat loss and strength gain, it should be. This traditional bodybuilding nightcap outperforms better-known proteins on some key body-function measurements.

6
Tip: Fix Your Overhead Squat | T Nation

One of the main limitations to performing an overhead squat is end range shoulder flexion. If you can't get your arms fully overhead, you won't be loading it anytime soon! While working on mobility in the standing position can be okay, many lifters compensate by excessively arching their backs. To truly work on shoulder mobility, try the banded-assisted prone PVC liftoff.

7
Tip: The T-Boosting, Tendon-Healing Vitamin | T Nation

It's not uncommon to find older studies that seemingly unearth valuable clues to increased performance, clues that were somehow ignored and swallowed up by time. This seems to be the case with some French researchers who found in the 80's that supraphysiological (but not extreme) doses of vitamin B5 resulted in damaged skin and tendons healing much faster.

8
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

9
Tip: To Win, Expect Pain | T Nation

Why is this such an egregious lie? Because when people believe the lie and then struggle, they often quit. When the fat doesn't melt off "overnight" or the "fun and easy" workouts don't work, they may come to the conclusion that diet and training doesn't work, or they figure they must have bad genetics.

10
Partial-Range Reps: Not Always Cheating | T Nation

The take-home point of this research is that there's no way a full range of motion will elicit full-range strength adaptations. Plus, in looking at resistance exercise this way, you also understand that the weight you're lifting isn't limited to how strong you are in the entire range of motion involved in the given exercise movement. It's limited to where the lever is the longest during that given movement.

11
PHIL HEATH on Twitter

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

12
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.

13
4 Essential Tips to Build the Perfect Workout Program

; you need to do heavy rows, bench presses, and chin-ups; and you need good technique. But are you structuring your workouts correctly for maximum results? Are you including the little things that could take your program to the next level?

14
8 Worst Things You Can Do to Build a Bigger Back

I recommend three basic angles of pull at every back workout in order to help engage all motor unit pools in the various back muscles: a vertical movement such as pull-downs or pull-ups, a horizontal movement such as seated cable or machine rows, and a bent-over movement such as BB or DB rows. Additionally, I urge you to use varied grips, such as wide, underhand and neutral/close to force the back musculature to engage somewhat differently. Those who train in one-dimension (as far as angles/grips) will fail to build the best back they are capable of.

15
Tip: The Most Filling Macronutrient | T Nation

On four separate occasions, the composition of an iso-caloric lunch "preload" was controlled in 12 lean women. Macronutrient composition had a significant effect on short-term hunger – the women were less hungry after the protein preload compared to the preloads with the other macronutrients. They also ate less after the protein preload.

16
Tip: For a Bigger Chest, Do Headless Presses | T Nation

I've seen this do wonders for shoulder injuries and upper body movement mechanics due to improved shoulder centration and packing of the glenohumeral joint. These improved mechanics typically lead to increases in upper body pressing power, strength, stability, and force production.

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Instagram post by Ifbb Pro Michael Lockett • Mar 12, 2017 at 12:32am UTC

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Tip: Prepare Your Shoulders for Heavy Lifting | T Nation

Make sure your shoulders aren't stiff when you start a workout. Stiff shoulders lead to bad muscle recruitment and improper mechanics. You also want to increase blood flow to the area. This will increase the sensitivity of all the shoulder girdle muscles to the neural drive.

19
Tip: Activate Your CNS, Then Lift Heavy | T Nation

All the drills you may do to "fire your glutes" or "wake up your rotator cuff" won't be nearly as effective if you didn't activate the computer – your central nervous system – first. Specific activation makes a muscle (neuromuscular junction) more sensitive to the neural drive. But if your CNS isn't efficient at sending the signal you won't get much out of the specific work.

20
Tip: Start Leg Day With This Movement | T Nation

Because of the nature of the exercise and the full range of motion, I'd also be inclined to use this exercise over certain dynamic or static stretches for cooldowns, depending on the athlete. If you feel like stretching isn't working for you and you're still constantly stiff and tight the day after your workouts, then this is definitely something to try implementing into your training.

21
The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

22
Optimum Nutrition Cake Bites at Bodybuilding.com - Best Prices on Cake Bites!

True Strength is a journey. It never rests, it never quits. It's about overcoming obstacles, accomplishing goals, and recognizing achievements. And then it resets to achieve again. As your trusted sports nutrition partner in goal achievement, ON demonstrates that same passion while crafting our products. From the raw materials we source to our state-of-the-art manufacturing processes, no compromises are made. You set the bar higher after every workout, we set the bar higher to redefine the industry standards and ensure you realize optimum results.

23
10 abs workouts under 10 minutes

Abs. What dude doesn't want them? While what you eat (and don’t eat) is huge when your goal is to get ripped, working the superficial six-pack muscles along with their deeper stabilizer cousins is an important component, too. But you don't have to spend all day or even your whole gym session doing it. Whether you’re short on time and looking to get a quick blitz or wanting to tack on some extra core work to your longer weight training session, these routines from personal trainer Eric Emig of St. Louis’s Evolution Fitness can be cranked out in 10 minutes or less.

24
15 Muscle-Building Finishers for Every Body Part

Finish Strong! Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast. 10 Weeks to Super Strength

25
Cor-Performance Whey by Cellucor at Bodybuilding.com - Best Prices on Cor-Performance Whey!

Overall, I was pretty satisfied with this product. I really like how it mixes very well- there is no chunkiness or separation with this protein. I would drink this protein with just water and leave it in the fridge so it is cold when I am ready to drink it. With some proteins the contents sometimes separate which then makes it not very appealing to pick up and drink! This one I had zero issue with. I would have a shake post workout or in the middle of the night when I wake up hungry. Other than just having a shake I tried this is protein pancakes and smoothies. Which I must say was delicious!!!!! This is the perfect flavor for pancakes :) This flavor basically tastes like the milk in cinnamon toast crunch cereal ... how does it get better than that, especially which dieting and you just need a kick of sweetness to satisfy your sweet tooth. Other than the flavor I did like the nutrition contents of it .. the macros for 1 scoop of this was just perfect for me. It does just have a basic protein content and ingredients, but I do like how there is whey isolate in there. I had zero stomach or digestion issues with this protein.

26
Men's Fitness on Twitter

Try the 4-day beginner workout growth plan from Men's Fitness executive digital director Mike Simone and head to the gym with confidence.

27
The official website of WWE Hall of Famer the Ultimate Warrior

28
Sagittarius Horoscope for Saturday, March 11, 2017

Saturday, March 11, 2017 - You're convinced that nothing can go wrong today as long as you maintain a high level of optimism. Success seems inevitable when you feel like all your bases are covered and you have a rich network of connections to boot. But you may be overestimating just how much your friends will come through for you in a tight squeeze. You must be able to depend on your own resources and knowledge instead of assuming your social net will always be there to catch you if you make a mistake. Although meticulous planning isn't your first choice now, ample preparation solidifies the future you want.

29
Fix Your Bench Press, Deadlift, and Front Squat | T Nation

While taller lifters have ability to use full body tension by driving their feet hard into the ground, many times they don't. Externally rotating the hips with full glute and hamstring contraction can place the pelvis into a stable position and allow for better force contact through the feet into the ground, and ass into the bench. This proximal stability will create a more solid position for the shoulders during the press. But that strategy doesn't work for shorter lifters. This one does.

30
Tip: Exercise Variety is Overrated | T Nation

To add variety you don't need to be excessive. Just changing your grip, foot stance, bar height, or adding pauses can be enough of a change to make the deadlift more effective (given a specific technique flaw or weakness). So rather than adding exercises haphazardly for the sake of "doing something cool and different," use less variety and learn to get really good at doing the simple stuff well.

31
ArnoldSports 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

32
Mike Titan O'Hearn 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

33
10 Fat-Torching Tips For A Shredded Physique

Think of your metabolism as a fire, if you don’t keep adding fuel to it, it burns slower and eventually dies out. Likewise, the fire can only handle so much fuel at one time, and is easily overwhelmed by a huge log. Instead, adding reasonable portions of fuel at regular intervals encourages the fire to burn faster and hotter. The same is true with out metabolism: keep supplying it with healthy food and it speeds up; deny it food and it goes into starvation mode, creating fat stores for later usage.

34
CrossFit-Inspired Challenges: The core-crushing fitness test

This core-crushing fitness test will jump-start your warm-weather training with five relentless rounds of abs-focused exercises. Kick things off with reverse crunches and barbell rollouts, and finish with a pair of hanging windshield wipers and lying medicine ball passes that'll have your muscles feeling the heat.

35
The best leg workout for runners and cyclists

Apart from an underdeveloped body, a running or cycling program that lacks strength training for the legs also leads to injury: Runners tend to develop tight calves and shin splints, while cyclists often have weak glutes and tight hip flexors and/or hamstrings from sitting on the saddle long term. Sprint cyclists, with their giant legs, are also exceptional athletes who do extreme amounts of work—and you can bet that they also weight-train their legs. Mobility exercises, along with squat, deadlift, and lunge variations, prevent these imbalances. Keep reading for some recommended moves and how to incorporate them into your regimen.

36
The top 10 compound lifts to gain maximum size and strength

But while isolation moves always help, they aren't nearly as valuable as compound exercises. Compound exercises, which work the body across multiple joints, generally require more balance/coordination, allow for the use of heavier weight, involve multiple muscle groups, and work the body in a more “functional” manner. They're key for building both size and strength.

37
Saturated Fat vs. Carbs

Dr. Atkins’ ideas were definitely outside of the box, and while not perfect, they were on the right track. The recommended diet for optimal health, according to the original USDA food pyramid from 1992, is very low fat, low protein and high carbohydrate. As we know, if this diet was truly nutritionally sound, we wouldn’t be facing such a high obesity epidemic at present. It is pretty clear that the nutritional food pyramid is grossly outdated and the public needs to be accurately educated on proper nutrition.

38
5 ways daylight saving time affects your health and fitness

The Monday following spring's Daylight Saving Time shift is associated with a 10% jump in heart attacks, per a  study from the University of Alabama at Birmingham. The opposite rings true when you gain an hour in October. The risk falls by about 10%. You might not feel the influence of sleep deprivation until you wake earlier than normal during the first couple of weeks. "Every cell in the body has its own clock that allows it to anticipate when something is going to happen and prepare for it," lead study author Martin Young, Ph.D., said in a press release. "When time moves forward, cell clocks are anticipating another hour to sleep that they won't get, and the negative impact of the stress worsens; it has a much more detrimental effect on the body." Plus, sleep deprivation is known to increase one's risk for diabetes and heart disease.

39
5 quick workouts to get rid of back fat

As annoying as love handles are, it's not uncommon for guys to hold on to back fat—for a variety of reasons. "First, poor diet; eating whole foods that don’t inflame your body is a solid starting point," says  Simon King,  personal trainer and owner of Cre8 Fitness gym in London. "Second, neglecting the back muscles in training can sometimes be the cause since too many guys overtrain their chest and arms—the muscles they can see in the mirror—which can atrophy muscles in the back," he explains. You always want to incorporate compound movements in your training routines, like deadlifts, squats, pullups and pushups. "Third, a lack of high-intensity cardiovascular training can also be the pitfall since you need a multi-approached attack to really shift a stubborn fat storing area, and this form of training is really geared towards burning fat," he adds.

40
Animal Whey by Universal Nutrition at Bodybuilding.com - Best Prices on Animal Whey!

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

41
How to build your chest without a gym

From a traditional pushup position, bring your butt back and up, walking your hands and feet closer until you’re in downward dog position. Keep a slight bend in your knees if you can’t extend them straight. Maintaining this steep, inverted V descend down so your head is pointed toward the floor; then, in one fluid motion, drop your hips and continue diving toward the floor (as if you would scrap your torso against the ground) until your head is just beyond your shoulders. Curve your back and look up toward the sky, pushing up through your arms as you sink into a cobra pose keeping your hips off the ground. Come back into downward dog to continue the next rep. Here's a video demonstration.

42
10 Pec-Inflating Tips For a Dominant Chest Day

You have weak links that stop you from progressing. For instance, weak rear shoulder muscles like infraspinatus and teres minor. These help the shoulders stay where they're supposed to be (pulled back). You might have a winged scapula, which means your shoulder blade is flaring out due to weak subscapularis or serratus anterior. A solution for the latter one is to do a lot of great pushups.

43
10 Things Women Are Too Shy To Ask For In Bed

Rather than being a sign of her wanting to dominate you, most women prefer this position simply because it feels amazing inside and out. Not every woman will feel comfortable asking to take the upper hand, so to speak, because they don’t want to risk feeling rejected by a man who may not like being on the bottom, says Overstreet. So do your girlfriend a favor and offer to assume the bottom position yourself — or ask if she would like to give getting on top a go. Chances are, when you observe the pleasure she can derive from this arrangement, your own pleasure will skyrocket in return. Not to mention, you’ve got a great view from down below.

44
Photos: Emily Ratajkowski stars in seductive lingerie campaign for DKNY

Today, March 13th, DKNY launches its Spring/Summer 2017 intimates, hosiery, and sleepwear campaign, aappropriately named #GoodMorningDKNY. The highlight of the campaign, in our opinion, though is actress and model Emily Ratajkowski. Here are stills from the film and campaign that were shot in DKNY's native New York.

45
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

46
Download the Lean Muscle Gain Training Program

Enter your information below to get the FREE Myprotein Lean Muscle Gain Training Program.The Myprotein coupon code will be revealed once information is submitted.

47
H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

48
The 12 Best Forgotten Exercises

Lie face down on an elevated bench (assuming your gym doesn't have a spider bench, which is a pretty safe assumption) with your arms hanging over one end. Pick up either a dumbbell, a pair of dumbbells, or a barbell and curl it up. This is similar to a preacher curl, but instead of your upper arms being at a 45º angle to the floor, they are perpendicular to it.

49
2017 Men's Physique Prep

I am currently 12 weeks out from my first mens physique competition of the season. Last year i competed once, placed 4th. This year i plan on at least 3 competitions. I turned 17 a few weeks ago.

50
405lb Deadlift Challenge

I wanted give this a run today to see if I can handle the volume but about 16 minutes in I was reminded that I'm fat and weak! 16 reps emom w/ 355lbs (conventional). Rep 17 stalled below my knees so I shut it down there. This was the first time I've ever tried something like this and I enjoyed it! Definitely going to try this again but I don't think I'm in any danger of winning! Hahaha

51 10 times Dwayne 'The Rock' Johnson utterly dominated Instagram with his epic workouts
52 30 Best Bodyweight Exercises for Men
53 5 ways to add inches to your arms
54 10 exercises that work your legs to exhaustion
55 Daniel Tingay on Twitter
56 Dennis Wolf's Guide to Wide Shoulders
57 10 reasons she said no to a second date
58 The 10 best workout challenges to put your body to the test
59 6 Exercises You Should Be Doing for Maximum Gains
60 Will's No-Frills Contest Prep Thread
61 The 30 Best Arms Exercises of All Time
62 Fast Twitch vs Slow Twitch Muscles - Mechanical Differences Between Muscles
63 The 10 best CrossFit workouts for strength
64 Bodybuilding.com on Twitter
65 4 Moves For Bigger Traps
66 Setup for the Hammer Strength Pulldown for a Massive Back
67 Tip: Ladies, Get Frisky Before Training | T Nation
68 11 Fat-Loss Mistakes Women Make - Biotest
69 Instagram post by Rutgers Wrestling • Mar 17, 2017 at 12:52am UTC
70 Dan Carter on Twitter
71 Bodybuilding.com on Twitter
72 Shawn Ray
73 Muscle & Performance on Twitter
74 Men's Fitness Wire on Twitter
75 Build A Wider, Thicker Back
76 Instagram post by EliteFTS • Mar 16, 2017 at 11:56am UTC
77 Domenick Bartuccio on Twitter
78 Shawn Ray
79 Shawn Ray
80 Leg Press Dead Stops 3.15.17
81 Instagram post by Flex Lewis™ • Mar 14, 2017 at 2:14pm UTC
82 The 12 Best Ways to Build Shoulders | T Nation
83 3 New Ways to Bench Press | T Nation
84 Blood Flow Restriction Training | Eric LeGrand Podcast | VLOG #11
85 Daniel Tingay on Twitter
86 Ali on Twitter
87 Kai Greene on Twitter
88 Subject: The State of Powerlifting
89 Shawn Ray
90 FLEX on Twitter
91 Shawn Ray
92 The Single Best Fat Loss Tip | T Nation
93 10 ways to get better results in half the time
94 Shawn Ray
95 Shawn Ray