Become a leaner, stronger you in just 12 weeks!

Can you do both? This is Julia's approach.

IFBB Pro bodybuilder Hidetada Yamagishi has won his first 212 Arnold Classic, but before heading out to celebrate he took time to discuss the victory with MD's David Baye.

24 hour FLASH raffle to train at elitefts s4 private training compound the Thursday (3/3/2016) before the Arnold Classic. Raffle begins at midnight and will run 24 hours. Ten winners will be selected on Wednesday. No purchase necessary

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Meet & Greet Interviews Part 3 - Open Men - Arnold Classic 2016

Wednesday, March 2, 2016 - An all-too-familiar dilemma may resurface now that the Moon is back in far-seeing Sagittarius. You are ready to choose between boldly charging ahead without a plan and waiting until you're fully prepared for the next step. You truly understand the wisdom of patience, but you still prefer to move quickly today. Your current drive for self-expression is powerful, so be sure to maximize the potential of the moment with a healthy dose of common sense. Ultimately, balance is the key to your success.

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

1. WARMUP:  The most unorthodox aspect of Greene’s back training is evident before the workout even begins, when he warms up for 15 minutes with trisets of various exercises, including bent over dumbbell rear laterals (which focus on the rear deltoids), upright rows (which focus on the traps),and dips (which target the chest as well as the front delts and triceps). In one workout we observed, he did six warmup exercises: trisets of wide-grip pullups, dips, and parallel-grip pullups followed by trisets of rear laterals, upright rows, and straight-arm pulldowns. Weights are kept light, and the sets fall well short of failure.“This is just to get the blood flowing and get my mind into it and kick things off,” he says of the warmup exercise selection.Greene never thinks of one bodypart in isolation. He’s always focused on the complete picture of his physique, thus he’ll include dips with pullups, and he’ll string together work for rear delts and traps with lats. “I’m always thinking of different ways of contracting my muscles and getting the most effective rear double biceps and rear lat spread.

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

Answer: It took me a long time to learn how to train arms for the best gains. I used to be in the camp that said you don’t need curls and pushdowns — compound movements are enough. (Big mistake.) Then I thought the answer was progressive overload , adding weight to your lifts every week. But that led to elbow pain. After much trial and error with many clients, I’ve settled on the following methods, which build the bi’s and tri’s safely and swiftly.

Athletes are strong and lean. You can be both too. Get the workout plan here: https://www.t-nation.com/training/athlete-lean-athlete-strong … pic.twitter.com/NHXk7v50Q8

Tips for Powerlifters & Physique Competitors on Staying Lean - elitefts.com

You built it. Now uncover it. Lose fat and show off the muscle you're hiding. Free ebook: https://goo.gl/yNGvZj  pic.twitter.com/9p43dgwMHd

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Don't blast the weight up at the beginning of the rep + 3 other tips for ham curls: https://www.t-nation.com/training/tip-try-these-4-leg-curl-tricks … pic.twitter.com/UNck8htRBb

T Nation talks to these guys. Wait, that's one guy! ( @meetjoegatt ) Check it out: https://www.t-nation.com/living/hollywoods-best-built-villain … pic.twitter.com/8kv4n2pMro

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How to avoid back pain and poor mechanics when doing weighted chin-ups: https://www.t-nation.com/training/tip-for-pull-ups-hang-weight-in-the-back … pic.twitter.com/MauZijnTIg

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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

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

With Kai Greene in search of a third Arnold Classic, to add to the ones he won in 2009 and 2010, and with a mix of veterans and relative newcomers, the field for this year’s contest throws up lots of questions. Let us know who you see as the winner and give us your reasons. Here’s a shorthand guide to the line-up.

Get the 2016 Arnold Classic 212 galleries HERE >>

We all have hopes, goals, dreams and aspirations, and I've officially made it my project to help as many of you get after your goals as possible. Let's get after it and chase greatness... together.

The most fundamental thing to remember about your abs is that you will not be able to see them while that layer of fat is covering them. Thirty to 45 minutes of cardio three to four times a week is a great start. Obviously if you do more cardio the results will come quicker, but not in the form of more cardio per session, but more days. So optimally I would say five to six days a week for 45 minutes, keeping your heart rate in the 130–140 beats per minute range.

Train your core muscles. All of them. Do this crazy exercise: https://www.t-nation.com/training/tip-do-the-anti-press-for-real-core-strength … pic.twitter.com/mWowgZ2Drz

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

Spring Trim Up: The Ultimate Blood-Pumping Workout

Figure International Comparisons - 2016 Arnold Classic

If standard push-ups are a breeze, then this variation is the next level for you: https://www.t-nation.com/training/tip-build-bigger-triceps-with-push-ups … pic.twitter.com/Q9n1qKVL7c

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Of Arnold’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after himself—the Arnold Press—it’s a uniquely effective move. While Arnold was experimenting with ways to spark new shoulder growth , he rein­vented the overhead press, twisting the palms from facing backward to facing forward. He found that this better targets your front delts than conventional overhead presses. Like its namesake, this exercise travels a unique path. Add it to your shoulder routine.

Don't let hunger—or its grumpy older brother, hanger—stand in the way of you and your goals. Calm that stomach grumbling with these easy tips! Get the Full Transformed Training Program | http://bbcom.me/1p2Bj79 Fat Blast Transformation Stack | http://bbcom.me/1p2BkYS Congrats, you're officially—well, sort of officially—in the final stretch of the Transformed program! You're doing great and keeping up with the training, but we know that doesn't always mean your cravings are throwing up the white flag. Charlotte Oldbury has been there! Today, she gives some tips for dealing with the transformation journey and coming out on top. ABOUT DYMATIZE Dymatize Nutrition was founded in 1994 and has grown into an industry leader, supplying the highest quality nutritional supplements to millions of fitness enthusiasts and athletes around the world! Dymatize is a world-renowned company spanning across 50+ countries. Producing the safest, best quality, and most efficacious products is extremely important to us. In fact, one way we ensure that quality is by quarantining every raw ingredient and finished product for 3 days while our in-house quality control lab tests for potency and purity multiple times.

The bags, a backpack ($100) and duffle ($125), were created in partnership with Under Armour (Johnson signed an endorsement deal with the brand last year). The design is understated and unisex (in case you’re tired of neon, haha, right!), but there are enough pockets to store whatever you need…sneakers, wallet, sports bra, five water bottles, iPad, a flatiron, the latest issue of SELF magazine, and so on. The only thing that’s missing is an invite to work out with Johnson himself. (We’re waiting!)

The X-Man is ready to show these youngsters how it's done.

The dumbbell flye is the best chest isolation movement you can perform.

Angelica Nebbia catches up with Josh Lenartowicz at the 2016 Arnold Classic.

Last month we traveled to NYC to shoot with Dynamik Muscle Owner Kai Greene during the last few weeks of his Arnold Classic Prep, but tilapia and cardio aren't the only things on this IFBB Pro's mind. Kai is making major moves in both the entertainment and sports supplement industry. Get Kai's products here: https://www.muscleandstrength.com/sto... Check out Kai's leg workout here: https://www.youtube.com/watch?v=4Y3qR... Music: Night Flight - Dizzie Boosin- Beej soundcloud.com/beejpimpsun Second Camera Operator: Chino Marin iamchinomarin.com

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

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

If you are planning on selling tickets to your own personal “ gun-show ” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle , most are making vital mistakes preventing this very goal from manifesting.

Arnold さん Look at this! Don't miss our worldwide story about the festival! Thank you very much!! @Schwarzenegger @Snapchat @ArnoldSports

So when should you take a day off? As with all things in the world of fitness, it comes down to your goals and current situation. Here's how to schedule your rest to make the most of your training:

In response to Dr. Stuart McGill's research regarding spinal health, much of the new-age core training focuses on "anti" movement stability training: anti-rotation, anti-extension, and anti-lateral flexion. I called this exercise the "anti press" because it addresses all those categories simultaneously.

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@Bodybuildingcom @bpi_sports berry citrus, lime sherbet, peach mango, snow cone, and unflavored.

"I WAS BORN READY!" Pleasure to officially welcome the original #BAYWATCH gangsta himself David Hasselhoff to our movie! #BAYWATCH is the most successful TV show of all time and from the day we announced we were turning it into a movie, "The Hoff" has been our greatest supporter. Especially once he knew our RATED R movie was going to be a combination of AVENGERS meets ANCHORMAN....🌊🖕🏾Hoff's a cool dude who's down to have fun and here's the best part.. He's been training his ass off and gotten in the best shape he's been in in years! (cue slo-mo running and glistening chest hair.. wait, why the f*ck am I even thinking about Hoff's chest hair!?) World get ready.. #RockAndHoff #ThereAintNoBay #WithoutTheHoff 💯👊🏾

Bananas : “They’re nature’s PowerBar,” says Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

We’re not saying it’s CGI or Photoshop that’s responsible for creating these onscreen bodies. Rather, it’s a secret, weeklong get-shredded strategy that separates people who make their living with their bodies from guys like us who just want to eat popcorn and watch them dodge bullets. The movie stars, the underwear models, the pro bodybuilders—they don’t look like that all the time. They can’t. But when it’s go time, they’re ready with Hollywood’s biggest get-shredded secret.

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 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.

Those “skipping legs day” memes didn’t show up out of nowhere. So why do so many people find excuses to bail on their quads, hams, glutes, and calves? Because the challenge of shambling to the car with sweat-soaked clothes and shaky legs isn’t for everyone. But we’re willing to bet that it’s for you, right? You can get there with these tips provided by certified personal trainer, motivational speaker, and TV personality John Rowley .