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1
Sagittarius Horoscope for Tuesday, March 3, 2015

Wednesday, March 4, 2015 - You can feel the emotional buzz and you can't wait to see what's around the next corner. If this cosmic energy doesn't bring love or romance, find other ways to express your creativity as bountiful Jupiter receives a delicious kiss from beautiful Venus today. Even if you have struggled recently, your enthusiasm is contagious now. Nearly everyone is more optimistic while in your presence, prompting them to seek you out for fun and games. It's a tough job being the life of the party, but if invited, just say yes.

2 IRON MAN MAGAZINE

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3
6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

4
The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

5
Workout Finisher: Pull-Up Insanity for a Bigger Back

Rather than relying solely on a variety of lat pull-downs and pull-overs to help you grow your back, utilize a traditional bodyweight staple - the pull-up. By activating nearly every muscle in your back (not to mention your core and arms as well), the pull-up can help you add volume after you’ve finished your back routine . This finisher utilizes a particular type of intensity progression called mechanical advantage drop sets. Essentially, you will start off with your weakest position then gradually move to a stronger one as you fatigue. Try this finisher to take your back to the next level in size and strength.

6
Eat to Beat Stress: 10 Foods That Reduce Anxiety

Here's some good news to keep in mind the next time you're stressed out: Eating may be a stay-calm trick. We're not talking about stuffing yourself with your typical go-to comfort food, such as mac and cheese or French fries, because that will only leave you feeling guilty and even more anxious. Instead, feed your face with one (or more) of these 10 superfoods to feel at ease fast.

7
11 Ways to Eat to Make Your Abs Pop

There's a layer of flab over your abs. Yes, you do have abs. It's just time to get your diet in check. Here are 11 nutrition tweaks you need to make starting today.

8
Burn Baby Burn

Researchers took trained men and had them perform a traditional workout doing four sets of eight diferent exercises (bench press, leg press, leg curl, seated row, military press, biceps curl, triceps extension, and situp). A second group performed high-intensity training, using heavier weights and lower reps. The high-intensity workout was much shorter. The traditional workout took 52 minutes to complete, whereas the high-intensity workout took 22 minutes. They measured the men’s metabolic rate on two separate occasions, once before the workout and then again 22 hours after it was finished. At the end of the study, training volume was much higher for the traditional resistance-training group (17,273 pounds vs. 8,536 pounds).

9
The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

10
6 Signs Your Arm Workout Sucks

But in order to achieve strong, defined pipes you a) have to remove the autopilot from your training routine, and b) must be aware of any red flags that could pose a threat to your progress. For help spotting the warning signals, we spoke with ACE personal trainer Franklin Antoian, creator of iBodyFit.com

11
Master the Three Most Important Lifts

Whether you want to pack on muscle, burn fat , or just fend off the decrepitude that comes with aging, the list of exercises that will help you make the most progress in the least time is surprisingly short. When done properly, the good-old squat, bench press, and deadlift each draw on miles of muscle fibers, toughen up bones and tendons, and light a raging fire under your metabolism.  To master these three all important lifts, follow these steps—and watch your fitness goals fall into place.

12
6 Sex-Boosting Foods

Experts weigh in on what to eat to boost stamina in bed.

13
Hardgainer Arm-Building Tips

Check out these hardgainer tips to finally see some results in your arm training.

14
9 Best Exercises You're Not Doing

Sometimes the best exercise is the one you’re not doing. And why, exactly, is such a great move not part of your training? Probably one of two reasons: a) you don’t know it exists, or b) it’s so challenging that you’d rather skip it and do something easier.

15
The Dumbbell Workout

Build muscle strength without a barbell—with our dumbbell workout, you'll sculpt a better body right now.

16
5 Ways to Get Faster Results in the Gym

You wake up, shower, eat a light protein-packed breakfast , and head to the gym. You spend an hour fast-walking on the treadmill, bulk up on the chest press machine, do a few sets of curls, lunge to exhaustion, and head home. You repeat that same routine daily. And you—get this—may not even see the results you want. “People who just go through the motions, doing the same workout over and over again each week, don’t make progress,” says Craig Ballantyne, CTT, owner of CB Athletic Consulting, Inc. “In order to see results your body needs a new training stimulus.”

17
Fast Fat Burn: 30-Min Tabata Workout

done five days a week for six weeks improved your VO2 max (maximal oxygen consumption) and anaerobic energy supply system. Adaptations of Tabata allow for 20-60 minute workouts all of which have short, intense work periods followed by short rest periods. “Tabata training was made to improve performance, stamina and endurance in elite athletes,” says Leo Wright, certified Group Fitness and Boot Camp Instructor at

18
Technical Points for Benching Big

When you’re older, however, and you haven’t taken the time to pay attention to programming and technique, this bench/curl style of lifting isn’t going to work anymore because it’s bound to lead to injury. I did this for way too long—benching with too much volume and poor technique—and my shoulders have paid a steep price. It wasn’t until I was older, and done playing college sports, that I realized I needed to find a better way to do things. My shoulders were fried, I was in pain, and my bench went absolutely nowhere for several years.

19
Build Lumberjack Forearms

Extreme forearm development is intimidating and impressive. A legitimately strong individual proudly wears well-developed forearms like a knight wears armor. A solid grip is a badge of honor, and well-developed forearms shout functional power. The lucky ones have impressive forearms without doing any direct forearm work; the rest us will need direct training to maximally develop the forearms. Powerbuilding legend Anthony Ditillo had this to say about his massive increase in forearms size and how he trained his forearms in 1969: “I train my forearms four times per week—twice at the end of my upper-body training days and again twice at the onset of my lower-body training days. I perform the reverse curl first, doing 5 sets of 10-8-6-4-15 repetitions, using progressively heavier weights each set (with the exception of the the last). I then perform the seated wrist curl, palms up, for 5 additional sets of 20 repetitions using the same weight, increasing it whenever possible. I also followed proper diet principles.” In the tradition of Ditillo we will train our forearms four days a week, using low and high reps and variety of exercises.

20
10 Ways to Build Strength Without the Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnasts, or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be more hindering than helpful. What’s important to consider is that strength is not solely a property of muscle, but rather a property of the motor system. So going for the pump, total muscle exhaustion and complete muscle annihilation is not the name of the game here. Your body increases its strength by a) recruiting more muscle fibers in a particular muscle group and b) increasing the firing frequency of your motor neurons (neurons and muscle fibers). Apply these methods below to jack up your strength, but not your size.

21
The Beach Body Arms Workout

Beach season is here, and your bi's and tri's are looking flat. The following are some smart choices to make when training the arms to get the most out of your reps, get a major pump , and spark muscular development.

22
Delt Destruction with Mike O'Hearn and Big J - Golds Venice

Delt Destruction with Mike O'Hearn and Big J - Golds Venice

23
Build Killer Biceps

Shock and awe. For most major muscle groups, crushing the bodypart with heavy weight is enough to spark serious change. But when it comes to the smaller muscles like the biceps, load will only get you so far down the road of progress. After all, we’re talking pretty small muscles compared to the “majors.” It’s for that reason that we’ve designed this month’s killer series. We take load seriously, no doubt, but we deliver it with techniques and tactics you’ve never tried. Elements of training that when combined with intensity actually produce better results than you imagined. We’ve even taken methods that sound familiar to you into uncharted territory. And “uncharted territory” is exactly how you’ll describe your arms when you’re done.

24
Fighter Diet News

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

25
The Tiny Gym Workout

With the popularity of barbell training, it’s easy to forget that you can get strong and lean without one. As a matter of fact, no squat racks, barbells or bumper plates are needed to get a great workout. A tiny apartment, office, hotel  room or equipment-lacking gym combined with some MacGyver-style programming can yield serious muscle growth.

26
4 Things You Should Always Have in Your Gym Bag

In most commercial gyms this stuff is banned, and for good reason. It gets everywhere. However, chalk can help improve your grip to the bar. When we workout our hands can get moist from sweat. That little bit of moisture can cause you to lose your grip on the barbell or dumbbell. Less grip means less muscle activation. The advantage to using chalk is that it protects your hands from cuts and burns when gripping the barbell. Chalk also dries up the sweat on your hands giving you a better grip. If you decide to use chalk make sure you wipe off the equipment after using. Have proper gym etiquette when using chalk.

27
IRONMAN MAGAZINE on Twitter

28
Standard Pressdown VS. Reverse-Grip Pressdown

Standard Pressdown Arguably the most popular exercise to begin your triceps routine, the overhand pressdown can help send much-needed blood to the elbow joint to help prepare it for the workout ahead. Be sure to keep your elbows pinned to your sides throughout each repetition. If you allow your elbows to be pulled forward, you will remove the emphasis from the triceps, involving more abs, delts and chest into the exercise. Vary the distance slightly between your hands on the bar from one workout to the next. Finally, keep your eyes focused forward and your head neutral to protect your cervical spine from injury. Reverse-Grip Pressdown Similar to its overhand counterpart, the underhand version will target the triceps with extreme accuracy. The reverse-grip pressdown is an isolation, single-joint move, which isolates the triceps without the assistance of other muscle groups or joints. You may have tried the rope pressdown in addition to the overhand version, but have neglected this underhand variation. However, since it helps target one of the heads specifically, it’s important that you incorporate it into your routine, if not every workout, for balanced development.

29
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.

30
The Complete Arnold: Biceps

When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. The pain of the contraction is very intense, but it’s well worth it. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see.

31
Symmetry In Motion: Biceps and Calves Supersets

During each rep hold for 2 seconds at the top of the movement, 3 seconds to return to the starting position, and 2 seconds to the top of the movement (2:3:2). During the biceps curls ensure that you concentrate on the negative aspect of the movement so that you make the most of using the cables, by emphasising the negative aspect this will make the workout more difficult. As for your calves, p

32
Pull The Pin: 4 Explosive Metabolic Workouts! - Bodybuilding.com

Theoretically there are hundreds of combinations you could be doing, linking exercises back to back to achieve the cardiovascular, calorie-burning, and fitness-boosting benefits. Here are a few more to get your creative juices flowing. Remember, it's not practical to hold down several pieces of gym equipment at once, so arrange such complexes with bodyweight exercises and basic pieces of equipment.

33
Essentials: All a Guy Needs to Cook a Decent Meal

Chef and NYC Restaurateur Bill Telepan is going to make that transition easier. He’s provided the no-nonsense, no-soufflé-cup, no-vegetable-juicer, list of everything you need to cook a decent meal. There’s no excess, just 10 items that will move you from a sloppy grilled cheese to a moist grilled chicken. 

34
4 Steps to a Better Shave

No disrespect to the old man, but a lot has changed since Pops taught you how to shave with a handful of Barbasol and a Bic disposable. With the latest crop of precision instruments and products­—and the proper technique, courtesy of The Art of Shaving’s Thomas Cheung—you can turn the much-hyped “perfect shave” into just another part of your morning routine. Dad would be proud.

35
17 Foods You'll Find in Any Fit Guy's Fridge

You’re no dummy—you know that processed food is a no-go, and that whole foods are essential. You understand that cereal every morning won’t build you a six-pack and pasta for dinner isn’t going to sustain any kind of muscle definition. But in case you tend to wander aimlessly up and down grocery store aisles, we’ve consulted a few experts to round up specific foods every fit guy should keep in his fridge.  Forecasting 2015: We Predict the Top 10 Nutrition Trends for the New Year >>>

36
Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

37
5 Muscle-Building Lunches You Should Bring to Work

Sunday night you should be prepping your first meal of the week: balsamic grilled chicken sandwich. Marinate the chicken in balsamic vinaigrette and then throw it on to a frying pan for about 15 minutes. Once it has cooked through, place the chicken on a slice of whole-wheat bread. Cover the chicken with roasted red peppers, reduced-fat mozzarella cheese, and basil leaves. And if you want to press it into a panini, just throw it back onto the pan for 5 minutes.

38
5 Rules of Fast Fat Loss

There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.

39
The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

40
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

41
2014 Men's Fitness Look Great Awards: Finishing Touches

2014 Men's Fitness Look Great Awards: Finishing Touches

42
T NATION on Twitter

Want exclusive T Nation content not seen anywhere else? Sign up for the all new newsletter: https://www.t-nation.com/support/the-weekly-dose-newsletter … pic.twitter.com/fZVjp8aE6G

43
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

44
The Perfect Workout

has to wreak havoc on your joints—but we’re about to break it. In fact, you can have a great-looking body without wrecking it along the way. This plan incorporates careful programming, mobility, and corrective exercise to help you safely build both muscle and strength.

45
The Best Barbell Workout

Perform the exercises as a circuit , completing one set of each in turn without rest. If an exercise feels easy using the load you have available, perform your reps slower and with more control. (Or, if you have extra weight, load it.) Another option is to choke down on the bar. Gripping it lower will decrease your mechanical advantage and make the exercise harder. After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week, resting a day between sessions.

46
Flex Lewis on Twitter

Save 20% on all #Flextraordinary merchandise, now thru Sunday 3/8 using code ARNOLD20 at http://www.flextraordinary.com  pic.twitter.com/O1HmeFHUBS

47
10 Moves She Wants You to Make During Foreplay

Like working out, sex can be bad–and possibly dangerous–if you both parties haven’t warmed up properly. We know you are desperate to get to the good stuff, but foreplay can be good, too. If you take the time and make the right moves, you will find yourself loving the pre-game as much as you do the grand finale. However, there is more to foreplay than first, second, and third bases. We spoke to real women to find out how to make foreplay creative and exciting, and what moves really get her going.

48
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

49
Is Your Penis Normal Size?

But, regardless of where you stand, don't stress about what the ladies are thinking. “Research shows that women are rarely concerned about the penis size of their partner, rating it much less important than many other factors,” Dr. Gordon Muir, coauthor of the new study, reported to Reuters.

50
Dorian Yates on Twitter

Booooom ! Sorry do you see this today ... No - bodybuilding peaked with me & @BigRonColeman .. FACT pic.twitter.com/8m3s1qDQU1

51 Gal Ferreira Yates on Twitter
52 6 Weeks to Superhero Overhead Press
53 The 5 Day Diet: How To Live Fit And Have Fun - Bodybuilding.com
54 Eight Alternatives to Tap Water
55 Dwayne Johnson on Twitter
56 Bodybuilding.com on Twitter
57 NFL Giants' Steve Weatherford Plans to Donate His Brain to Science
58 Training Is The Answer [NOT Ecxuses]
59 T NATION on Twitter
60 Bodybuilding.com on Twitter
61 Mark Owen | How He Learned “Tough”
62 JBELLS The Iron Evolution Superior Strength Training System
63 Down and Dirty with the Clean for More Muscle and Power
64 2015 Arnold Classic Physique International Preview - Bodybuilding.com
65 Mike O'Hearn on Twitter
66 Cutandjacked.com on Twitter
67 T NATION on Twitter
68 Flex Lewis on Twitter
69 Biotest on Twitter
70 Mark Owen | How He Learned “Tough”
71 Shawn Ray's Photo
72 Conquer Myths About Skinny Legs
73 5 Biggest Back Training Mistakes
74 400 Reps to Bigger Arms
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