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4 Moves That Will Change The Way You Train Back

Is a lack of back development cramping your physique? Build a strong, muscular, symmetrical back with these 4 exercises and techniques!

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.

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
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

3
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.

4
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.

5
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

6
humanfitproject 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
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.

8
The 4-day beginner workout growth plan

Bulk up How to eat to bulk up The Men's Fitness guide to getting big. Where to get extra calories: If you're not drinking a protein shake—start now. That's about 100-120 calories per scoop with 20-30 grams of protein. Then, you need nuts in your life. All different kinds. Peanuts, almonds, walnuts—they all are incredibly calorie-dense and easy to put down. Think about this: If you add two peanut butter sandwiches into your diet, you've just added 1,000 calories. Yes, 1,000 calories. A couple of rules—don't work out on an empty stomach, and don't forget to eat after a workout.

9
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

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
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.

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
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.

14
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.

15
Instagram post by Ifbb Pro Michael Lockett • Mar 12, 2017 at 12:32am UTC

16
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.

17
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.

18
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.

19
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.

20
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?

21
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

22
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.

23
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.

24
The official website of WWE Hall of Famer the Ultimate Warrior

25
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.

26
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.

27
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.

28
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.

29
The 13 best foods for weight loss

Blackberries, blueberries, strawberries (and more varieties) are an ideal weight loss food because they're relatively low in calories, pack a nutrient-dense punch, and add tons of flavor to otherwise lackluster meals. "Loaded with fiber and antioxidants these little fruits are great on cereal, yogurt, smoothies, salads, or alone as a snack," Zeratsky adds. Fruit gets a bad rap when it comes to weight loss because of its natural sugar, but this actually helps relieve the monotony of a diet program. Berries satisfy your sugar cravings without destroying your progress because they're filling, and can effectively curb your overal calorie intake by slowing digestion and the absorption of fructose.

30
Top 10 Natural Cutting & Bulking Supplements for 2017

Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year.   Read All the Reviews Here.

31
5 absolutely essential shoes every man should have in his closet

Tim Gunn, aka the best-dressed man on the planet, shares exactly what you need to complete your wardrobe.

32
4 Quick Fixes That Actually Work | T Nation

Quick fixes in training – ones that actually work – are few and far between. So when you find a strategy to improve your movement, you'd better hang on to it. That may be your magic bullet to training without injury. Here are four quick fixes that'll improve your ankle mobility, fix your squat, loosen your hip flexors, and alleviate shoulder aches.

33
7 Things You Need to Know About Hydration

Hydration is as important as any other topic in bodybuilding because it affects everything else. Your health, performance, body composition, sleep, recovery, mental focus, and even joint health are all affected by your state of hydration. I’m not talking about being hydrated for your workout. I mean in general: from the time you wake up to the moment you go to bed. Sustaining a constant state of hydration is critical for us all.

34
5 Ways an Unhealthy Diet Can Ruin Your Sex Life

Maybe it’s not your sexual desire that’s the problem, but you’re bedroom performance could still leave much to be desired. You may not know this, but, in addition to low testosterone levels and inflammation, poor circulation is a key contributor to erectile dysfunction. And if you do suffer from frequent or even occasional problems in this department, you’ll be happy to know that around 70 percent of impotence or ED cases can be resolved by making healthy lifestyle changes.

35
Sculpt Your Abs Into a Six-Pack in Six Weeks

You’ll see two separate ab workouts below: One you’ll do twice a week for the first three weeks, and another will take you through the three weeks after that. The major difference between Weeks 1–3 and 4–6 are lower rep ranges in the latter, a product of increasing resistance. “While this program provides the much-needed variation in reps in order to keep progress coming,” Ryno explains, “the focus is really on Weeks 4–6, when the reps are executed in the lower range with added weight to really build serious strength and size. You’ll do the most difficult moves first in the routine, as a muscle is always weaker on subsequent exercises.”

36
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.

37
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

38
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

39
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.

40
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.

41
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.

42
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.

43
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.

44
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.

45
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.

46
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.

47
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.

48
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.

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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.

50
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.

51 2017 Men's Physique Prep
52 405lb Deadlift Challenge
53 10 times Dwayne 'The Rock' Johnson utterly dominated Instagram with his epic workouts
54 30 Best Bodyweight Exercises for Men
55 5 ways to add inches to your arms
56 10 exercises that work your legs to exhaustion
57 Daniel Tingay on Twitter
58 Dennis Wolf's Guide to Wide Shoulders
59 10 reasons she said no to a second date
60 The 10 best workout challenges to put your body to the test
61 6 Exercises You Should Be Doing for Maximum Gains
62 Cor-Performance Whey by Cellucor at Bodybuilding.com - Best Prices on Cor-Performance Whey!
63 Will's No-Frills Contest Prep Thread
64 The 30 Best Arms Exercises of All Time
65 Fast Twitch vs Slow Twitch Muscles - Mechanical Differences Between Muscles
66 Setup for the Hammer Strength Pulldown for a Massive Back
67 Instagram post by Mr. Olympia LLC • Mar 22, 2017 at 12:19am UTC
68 Shawn Ray
69 john on Twitter
70 Zachary Ali on Twitter
71 Tony Blakley on Twitter
72 Full Chest, Shoulder, Triceps, Abs workout with Jeff Seid - YouTube
73 Mike Titan O'Hearn on Twitter
74 Marlen T Page on Twitter
75 Tip: Ladies, Get Frisky Before Training | T Nation
76 11 Fat-Loss Mistakes Women Make - Biotest
77 Instagram post by Rutgers Wrestling • Mar 17, 2017 at 12:52am UTC
78 Dan Carter on Twitter
79 Bodybuilding.com on Twitter
80 Shawn Ray
81 Muscle & Performance on Twitter
82 Men's Fitness Wire on Twitter
83 Build A Wider, Thicker Back
84 Instagram post by EliteFTS • Mar 16, 2017 at 11:56am UTC
85 Domenick Bartuccio on Twitter
86 Shawn Ray
87 Shawn Ray
88 Leg Press Dead Stops 3.15.17
89 Instagram post by Flex Lewis™ • Mar 14, 2017 at 2:14pm UTC
90 The 12 Best Ways to Build Shoulders | T Nation
91 3 New Ways to Bench Press | T Nation
92 Blood Flow Restriction Training | Eric LeGrand Podcast | VLOG #11
93 Daniel Tingay on Twitter
94 Ali on Twitter
95 Kai Greene on Twitter