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This 18-Year-Old Added 45 Pounds of Muscle in Less Than a Year

Read how a 120-pound gamer transformed his life and became a 170-pound gainer.

Will Harris' Chest Workout 1 Week Out | Arnold Classic 2017

Blasting through chest training one week out from the Arnold Classic, IFBB Pro Will Harris is coming out of nowhere and says people will be surprised by the package he is bringing! At age 55, he uses no fancy tricks -- just hardcore training -- and proclaims he has no problem competing with anyone, anywhere, anytime. Take a look at his intense workout and response to pertinent questions, then let us know what you think on the MD forum.

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1
Search for the Golden Shaker

We’re putting 10 golden shakers in random U.S. orders of $49 or more. Each one is worth $1,000 in-store credit! You could also get one of 6,000 limited-edition shakers. Start shopping for your chance to win!

2
The 9 Worst Things About Processed Foods | T Nation

Have you ever experienced tendonitis? That's simply chronic inflammation. How about muscle soreness? Same thing. A certain degree of inflammation is essential for healing, but chronic inflammation, often caused or exacerbated by malignantly processed foods, is at the root of most of human maladies. And much of that can probably be linked to ingesting too few omega-3s.

3
Scott Mathison's Full-Body Superset Workout

"This workout consists of nine exercises that hits each of the major muscle groups," says Mathison. "Four of the exercises are multijoint movements, which engage more of the body's musculature than single-joint movements. Multijoint movements such as squats, dumbbell bench presses, pull-ups, and military presses allow you to push heavier loads than single-joint movements, which in turn has a greater effect not only on building muscle but also burning more calories."

4
The 30-day pre-cut strength plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

5
Tip: The Triple Pyramid Conditioning Challenge | T Nation

Try to move immediately from one exercise to the next without any rest at all for the duration of the challenge. (Good luck with that.) You may think the challenge is too easy for most of your trip up the pyramid, but at some point after 6 reps, you'll discover the joy of suffering.

6
Tip: A New Way to Build Lats and Rear Delts | T Nation

The dumbbell row is probably one of the first five exercises you learned. Horizontal pulling exercises are essential for developing the upper back, lats, and rear delts. But not every lifter gets the same ratio of pull from these coexisting muscle groups, which can lead to a disproportionate look.

7
PHIL HEATH on Twitter

#NowPlaying Why They Don't Fuck Wit Us by E-40 http://spoti.fi/2ma3ZNf  @MuzikConnect #ConnectSmarter pic.twitter.com/IpQJZwYbZq

8
The Effects of Mild Cycles | T Nation

Still, the debates rage on, even if the users do not. What is a "mild," "moderate," or "intelligent" cycle of steroids? What effects does it really have? Some say that the effects are profound. Others will say that mild usage produces minimal results. The answer? Let's look to science.

9
Bodybuilding.com on Twitter

Here are some fun new ways to beat up on your legs for more gain and more pain! #Bodybuildingcom http://bbcom.me/2mM7q9O  pic.twitter.com/MyWbekGuu6

10
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

11 Shawn Ray

Shawn Ray

12 Shawn Ray

Shawn Ray

13
Editors' Picks: Our Favorite Things For March 2017

From the best blueberry muffin mix to new ways to get smart while doing your cardio, the Bodybuilding.com editors have scoured the Internet to connect you with some of the tastiest new ways to stay healthy, fit, and wise.

14 Shawn Ray

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15
Instagram post by UndergroundStrengthGym • Mar 1, 2017 at 1:01pm UTC

16
Oceanscan on Twitter

@GeeForceLtd great pic of Sarah & Lizzie with Europe's Strongest Man @biglozstrongman #SNS2017 pic.twitter.com/n7KauULK7y

17
Is "Calories In, Calories Out": A Weight-Loss Myth Or The Truth?

There's more to weight loss than the old adage "Eat less, move more." Learn the ins and outs of weight management so you're better prepared to create and stick to a successful plan!

18
Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest

Obviously, rest is crucial. We all know it. Now it's time we applied the inestimable creativity of Biotest researchers to addressing it. Enter the latest Biotest product. Enter blissful rest without a sleep hangover. Enter calmness without loss of strength or focus.

19
The 30-day pre-cut strength plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

20
Instagram post by Shawn Ray • Mar 2, 2017 at 9:59pm UTC

21
5 Ways to Build a More Intimidating Physique

As a competitive bodybuilder and coach for over 25 years, my goal has always been to create the most evenly balanced, symmetrical and proportionate physiques possible. I look at the human body as a living, breathing work of art that needs to be meticulously sculpted -- every muscle flowing seamlessly into the next, with no area being dominant over the other. However, in this piece I am tossing my tenets about “proper” bodybuilding aside and focusing on the muscles that scream “I am a bad ass!” That’s right, today it’s time to talk about five ways one can build a more intimidating physique! The type of physique that emanates pure power and makes others say to themselves, “Wow, I would not want to piss that guy off!”

22
10 kettlebell workouts to build your glutes

In fact, you might get more for your butt-building buck with kettlebells than conventional lifts. “The kettlebell can be hiked back to load the glutes with as much resistance as a deadlift, plus you can rep consecutively without interruption because of the kettlebell’s nature,” says Paul Pivarnik, a personal trainer and Russian Kettlebell certified instructor at New York Health & Racquet Club. “That's the recipe for shredding the glutes!”

23
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.

24
What you need to know about the Arnold Sports Festival

The Arnold Sports Festival is the largest multi-sport festival in the nation — even bigger than the Olympics — with about 20,000 athletes from 80 nations competing in 70 sports and events. The Expo will feature more than 1,000 booths of the latest in sports equipment, apparel and nutrition among competition stages. Most events are Friday-Sunday at the Greater Columbus Convention Center and the Ohio Expo Center.

25
6 Reasons Why You’re Not Seeing Results

Have you exhausted numerous diets and workouts and still feel like you're failing to get the results you want? You may have achieved short-term goals, but have been unable to sustain your gains over the long haul. The truth is, you’re not alone. Most individuals stumble a few times before they find their training groove.

26
The 30 best abs exercises of all time

Hold a medicine ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him/her instead.

27
The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

28
Everything you need to know if you have a small penis

Some women have the most intense orgasms from fantasy, others get off on risk or danger, and some can only climax when they feel safe. "I’ve met women who have orgasms from anal sex, a back massage, toe sucking, vaginal penetration, intense vibrations, and ear-kissing," O'Reilly admits. "Experiences are so wide-ranging that if someone boils theirs down to penis size alone, they’re probably not being entirely truthful." This also means you can't rely solely on the routine sex you and your three-year-long girlfriend had to satisfy your new partner.

29
Surge® Workout Fuel - For Intense Training Endurance - Biotest

Surge® Workout Fuel was the first supplement we developed for our elite, private line that harnesses the full power of the crucial 3rd Law of Muscle. We believe that once you use Surge® Workout Fuel, you'll be just like our elite athletes and never want to train without it. In fact, you'll view any non-FUELED training session as a waste of time.

30
http://www.ironmanmagazine.com/immensity-through-intensity/

If there is one essential lesson that I have learned in my 25-plus years as a competitive bodybuilder, trainer, and contest prep coach, it is that the human body is an incredibly adaptable machine and will rapidly cease to respond to stimuli it is exposed to time and again. This is something that is just built into our physiology and has far greater implications to our very survival than the pursuit of a better physique.

31
Tip: A New Move for Upper Body Strength | T Nation

Part of building a muscular upper body involves good mobility and using varying pressing angles. To complement all your hard work with barbells and dumbbells, try putting your body in an awkward but safe position to do this exercise.

32
Instagram post by Hidetada Yamagishi • Mar 1, 2017 at 11:22am UTC

33 Shawn Ray

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34 Shawn Ray

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35
Episode 102: Think Less & DO More!

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Tip: One Move for Indestructible Shoulders | T Nation

I was originally taught these by a martial artist for conditioning for old-style wrestling. Those guys have indestructible shoulders. Adding this exercise will fill in the gaps in your training so you can avoid tightness and injury. Also, when you can start to go heavier with it, it becomes a great exercise for trunk stabilization.

37
Men's Fitness on Twitter

Happy birthday #DanielCraig . Will he play James Bond again? Gallery: Our guesses on who could be the next Bond: http://ow.ly/sKo3309wzHS  pic.twitter.com/ipVMepz8FU

38
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

39
Mike Titan O'Hearn on Twitter

My . @innov8athlete special has been extended for today! Buy any two items and get a free preworkout. http://Www.innov8athlete.com  #Fitness pic.twitter.com/eUAdkqmhlm

40
http://www.ironmanmagazine.com/testosterone-myths/

Arguably the biggest fear Iron Man readers share is that TRT will lead to an early death. Many of these beliefs stem from the media’s glamorization of professional athletes “dying from their usage of anabolic steroids” and other unproven statements designed to stoke fear. The age-old media adage again rears its ugly head: “If it leads, it bleeds.” But just remember one thing: We are advocating the usage of a therapeutic and physiologic dosage of testosterone. In other words, an optimal dosage. This bears no relation to those dosages and protocols utilized by professional athletes to gain an edge on the competition. Such supraphysiologic regimens are associated with numerous side effects and do not meet standards of medical care. Banish the thoughts of sweaty locker rooms and the underground steroid trade. We speak only of medically supervised testosterone replacement therapy under the care of a board-certified physician such as Brett Osborn, MD. TRT is not only safe, but it is likely to dramatically improve your quality of life, and may even extend it.  IM

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http://www.ironmanmagazine.com/fall-guy/

The holidays are approaching and out to try and derail your diet, but there are ways around it! For example, go hide and don’t come out until January. Just kidding. We welcome the fall flavors of rich candied sweet potato, pumpkin, and the associated spices: cinnamon, nutmeg, and cloves (or pumpkin pie spice for the lazy ones) without fear.

42
Instagram post by @therock • Mar 2, 2017 at 3:14pm UTC

43 Shawn Ray

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44 Shawn Ray

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45
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

46
Sagittarius Horoscope for Thursday, March 2, 2017

Thursday, March 2, 2017 - It's as if your best idea has been refracted by a prism, scattering it in different directions that each has its own unique appeal. As a lover of the road of many rather than of the path of few, you're more likely to be exhilarated than daunted by the colorful explosion of possibilities before you. However, you must take into account how much you can realistically fit on your plate before ordering everything on the cosmic menu. Oscar Wilde wrote, "Everything in moderation, including moderation."

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Hidetada Yamagishi 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

48
http://www.ironmanmagazine.com/fat-loss-research/

Turns out the burning sensation you get from chili peppers isn’t just for your taste buds. Capsaicin—the culprit in chili peppers that brings the heat—has been touted as a metabolism booster for years now, with studies to back it up. One interesting paper published by online journal PLOS ONE in 2013 even pinpointed an ideal amount: 2.56 milligrams per meal for those on low-calorie diets. What they found was that approximately a quarter teaspoon of capsaicin, equivalent to 39,050 Scoville heat units, per meal helped somewhat offset the typical energy expenditure decrease that occurs when we’re in lower-calorie mode. The capsaicin also prompted more fat oxidation compared to those who didn’t sprinkle on the hot stuff. While this study isn’t conclusive evidence in favor of chili pepper and fat loss, it can’t hurt to add some to your meals, especially if you’re on an especially restrictive shredding-mode diet.

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Shawn Ray in China Feb 2017

Shawn Ray in China Feb 2017

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10 workout programs to completely transform your body in 2017

New Year's resolution time is here. Everyone is going to be all fired up to make their changes, and building an epically strong and shredded body will be at the top of that list. Whether you're completely new to the gym, or let yourself go over over the last year or so, we've got a plan for you. We're dedicated to pulling in the trainers and athletes that live and breathe every minute of their day to improve themselves and their clients. This is our collection of programs written up by the mensfitness.com regular contributors.

51 Men's Fitness on Twitter
52 Instagram post by Mr. Olympia LLC • Mar 2, 2017 at 2:22am UTC
53 STRENGTH COACH: (SPORTS) Teamwork Builds SAVAGES
54 http://www.ironmanmagazine.com/five-foods-for-muscle/
55 http://www.ironmanmagazine.com/muscletraining-research/
56 Dwayne Johnson on Twitter
57 Instagram post by James Smith • Mar 1, 2017 at 4:29pm UTC
58 Shawn Ray
59 http://www.ironmanmagazine.com/attack-your-back-like-big-mac/
60 Innov8 – Cutting Edge Nutraceuticals
61 Shawn Ray
62 Shawn Ray
63 http://www.ironmanmagazine.com/do-what-needs-to-get-done-now/
64 US2U Consulting on Twitter
65 Shawn Ray
66 4 Easy Tricks to Lift More Weight Instantly
67 The best oral sex of her life: 7 easy steps
68 Cedric McMillan at the 2017 Arnold Classic
69 Bill Lagakos on Twitter
70 A typical polack🇵🇱 on Twitter
71 Hit 'Em High, Hit 'Em Low
72 It's Time to Get Into Rock Hard Shape
73 Online health apps work better when they 'talk' like doctors
74 The Level Up Series: Build Bigger Shoulders
75 Looking For a Good Laugh?
76 The 20-minute fat-burning kettlebell complex
77 2017 Arnold Classic Lineup: Fitness
78 Level Up 2017
79 Cold in Middle of 5/3/1
80 5 Ways to Blast Your Legs
81 8 tips to increase your bench press
82 2017 Arnold Classic Lineup: Women's Physique
83 Food Fight: White Rice vs. Brown Rice
84 7 easy ways to make chicken that are anything but boring
85 2017 Arnold Classic Lineup: Men's Physique
86 Dwayne Johnson on Twitter
87 Big Loz - Chiropractic session
88 Use cluster training to make huge gains the 'easy' way
89 Ronda Rousey Returns to Acting as an Inmate On NBC’s 'Blindspot'
90 How Much Protein Do You Really Need to Build Muscle? - elitefts.com
91 10 Worst Bench Press Mistakes
92 2017 Arnold Classic Lineup: Open Bodybuilding
93 Dwayne Johnson on Twitter
94 Layne Norton, PhD on Twitter
95 Jo on Twitter
96 Madison Henline on Twitter