Top Videos
WATCH: BandBell Equipment Demonstration with Founder Jim Seitzer

By explaining the concept of Oscillating Kinetic Energy and demonstrating the setup, Jim gives you everything you need to know to get the most out of the Bamboo, Earthquake, and E-Maxx bars.

212 Finals Wrap-up with Peter, Shawn & Ron | Arnold Classic 2017

Muscular Development's Peter McGough, Shawn Ray & Ron Harris wrap-up the 212 finals & discuss how all the placings worked out at the 2017 Arnold Classic. Stay tuned to MD for more videos from the Arnold Classic, including our livestream of all IFBB Pro judging!

Amateur Overall Bodybuilding Winner Paul Poloczek's Interview | Arnold Amateur 2017

Congratulations to new IFBB Pro, Paul Poloczek of Germany, after his big win! He is the Superheavy and Overall winner at the 2017 Arnold Amateur. Listen to hear what comes next for Paul.

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Top News
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
Tip: The Real Effects of Competition Dieting | T Nation

This is unique, because most studies involve fat people trying to lose weight and then maintain that healthier weight. Fitness competitors are different. They're already in good shape; their goal is to get in stage shape – very lean and still displaying a good amount of muscle. And they don't try to maintain that extreme condition. After the show, the smart ones try to return to their baseline or normal fitness level, which is usually pretty darn good.

3
2017 Arnold Classic 212 Posing Routine: Jose Raymond

2017 Arnold Classic 212 Posing Routine: Jose Raymond

4 Shawn Ray

Shawn Ray

5
FLEX on Twitter

The 2017 Arnold Classic Men's Physique call out report is up! Find out who's fighting for the top spots: http://bit.ly/2mo0Yco  #asf2017 pic.twitter.com/gavbdm7DSl

6
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

7
How to Make Your Online Training Business Explode!

If you're training clients in person but not online, you're missing out! Who knows how many people are out there, waiting for you. Here's where to start, and why.

8
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

9
Tip: The Snack That Shrinks Love Handles | T Nation

If you eat a handful of almonds in the late afternoon every day, your waist measurements will shrink and your lean body mass will increase. Yeah, I know, it sounds kind of like the magic beans in Jack and the Beanstalk, but based on the findings of a group of Australian researchers, it's no fairy tale.

10
2017 Arnold Classic Open Bodybuilding Pre-Judging Highlights

2017 Arnold Classic Open Bodybuilding Pre-Judging Highlights

11
The Gethin-Approved Way To Finish Your Biceps Workout

This kind of blast is best left for the end of your biceps training, because afterward, you'll have nothing left in the tank. As the pump generates and the biceps swell, I make sure I concentrate even harder to crush each rep with precision. For me, the drag curl is more about focus than sheer load, making it the perfect choice for moderate-to-high-rep sets or dropsets.

12
Hidetada Yamagishi on Twitter

I placed 6th @ArnoldSports 212! Thank you everyone here for support! アーノルドクラシック212、6位でした。皆さんの期待に応えられず申し訳無い!懲りずに応援よろしくお願いします! @TeamGaspari pic.twitter.com/fvIt5Uc3j8

13 Shawn Ray

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14 Shawn Ray

Shawn Ray

15 Official Muscular Development Magazine

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16
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17
2017 ARNOLD CLASSIC - 212 FINALS - AHMAD ASHKANANI

Shawn Ray interviews the 2017 Arnold Classic 212 bodybuilding champion, Ahmad Ashkanani.

18
5 Exercises to Build a Better Body for Cycling

5 Top Places to Bike from Pro Cyclists >>> Basso's leg curls: Lie face down on an angled leg curl machine after you've adjusted it to your height and preferred weight resistance (Basso works at 60 to 70% of his maximum). Place your legs (a few inches below the calves) beneath the padded lever. Grab the side handles of the machine, and as you exhale, curl your legs up as far as possible without losing contact with the lever. Hold for one second, then lower down as you inhale. Repeat for three sets of 20.

19
Yearly Schedule

I don't know, I never plan that long in advance. I believe that unless you are competing on a certain date your training should be designed to fix your flaws/problems. Since you can't know in advance how long it will take to fix them I think that it's impossible to plan many months in advance. What if you have put on too much fat before you planned to diet it down? Do you continue until it's time to diet down? If after the first part of the year you find that you didn't put on enough muscle and fat level are ok, do you switch to dieting nonetheless?

20
7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders can inhibit proper form and limit your fitness, so get to work on getting flexible.

21
10 Tips for Endurance Training

Just buying a workout shoe you found on the sale rack at your local sporting goods store is not always the best option. You need to find a shoe that fits your foot correctly and that is right for your respective endurance sport. Instead, find a store that has someone who can help you get set up with the right shoe. Depending on your training level, you may need anything from a minimalist shoe to a stability shoe. In order to optimize performance, make sure the shoe fits you.

22
2017 Rock Hard Challenge: Part 1

Performing exercises in a circuit— which you’ll run into more during Part II—is no excuse to lower the weight, says CJ Murphy. “The biggest mistake I notice is that people often don’t use enough weight,” he says. “If you want to get jacked, challenge yourself by working with a weight that’s as close to what you use during your straight sets as possible.” Pyramid up in weight to find a load that’s challenging but allows you to complete all the reps.

23
The Best Full-Gym Chest Workout

5. CABLE CROSSVER Sets: 7 Reps: 10 Rest: 30–45 seconds Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station. Attach a D-handle to each pulley and hold one in each hand. Keep your elbows slightly bent and step forward so there’s tension on the cables. Flex your pecs as you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.

24
5 Ways to Be a Trustworthy Weightlifting Spotter

This is another very profoundly important rule in the “spotting game,” and one that you should discuss with your partner before he/she even touches a weight. Each lifter has their own preference on “how” they wish to be spotted, especially with free weight movements. For example, when performing DB presses, some trainees prefer to have their partner assist by applying pressure under the elbows, while others like it better to be guided by the wrists. Make sure that as a spotter you ask your partner what works best for him/her so that you can do your job as effectively as possible.

25
"Thus Spake Abadjiev"; or BEYOND II

And rest. 4 days out, looking at a conservative squat opener due to the calf problem having affected my wrapped training in these last few weeks, probably going to open 240kg/150kg/240kg. Still confident I can hit the 600lb / 272.5kg squat on my third attempt, which will allow me to push on towards 300kg at the GPC-GB meet I have in May.

26
The Leanest and Fattiest Cuts of Steak

There are few things better than a perfectly cooked slab of juicy steak. The only thing that might come between a man and his beef are the negative effects that red meat, in all its marbled-with-fat and butter-basted glory, has on your heart and your waistline. But that doesn't mean you should ditch steak altogether. Red meat is packed with protein, which is critical for muscle growth and recovery. It's also high in iron and vitamin B-12, which boosts the immune system and keeps red blood cells healthy. So here's a handy list of superstar steaks that you don't have to feel guilty for indulging in once the craving for a slab of bloody meat hits. Whether it’s a dinner out at your favorite restaurant or a cookout at home with the fellas, here are the cuts of juicy greatness you can put on your plate—as well as the ones to bail on at the butcher shop. Note: The American Heart Association recommends limiting lean meat, poultry and seafood consumption to six ounces per day*. The USDA defines an extra-lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains fewer than 5 grams total fat, 2 grams of which are saturated fat, and 95 milligrams of cholesterol.

27
Here's Why Charging Your Phone at the Gym Could Put Your Personal Information at Risk

Stop us if you're heard this one before: You're just about to start a workout at the gym and you notice your phone's barely holding on at 10% battery. Good thing you brought your charger to plug into a nearby outlet, right?

28
Do I Coach Average Joes?

Over the last 8 or so years I have been known to coach a NCAA 1st Round Draft pick or two, NBA player or two, MLB player (or four), some pro football players of all types, pro strongmen and the list goes on.

29
2017 Arnold Classic Bikini Call Out Report

Find out which competitors are fighting for the top spots!

30
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

31
Higher Biceps, Sweeping Triceps Workout

Now, the problem with the brachialis is that while doing most curling movements, it is a weak flexor of the upper arm. “So what do I do?” I’m glad you asked! What needs to be done is to put the biceps in a mechanically weak position when performing curling movements, so that the brachialis needs to be activated to a much greater degree. Like I said, most curling movements will not “get-er-done,” as it takes specific hand positions and/or curling angles to force the brachialis to take the brunt of the load.

32
Rule #1

I know when I do make them laugh, at that moment in time, no matter how brief it might be, they are the furthest away from the depressing issue they have at hand.

33
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.

34
Ask 'M&F': 5 Fitness Questions, Answered

For starters, eat a healthy and filling breakfast—a few eggs with avocado on a piece of sprouted grain toast, or steel-cut oatmeal with a tablespoon of nut butter topped with berries or bananas are both good options. Additionally, studies from 2011 and 2014 that were published in Nutrition Journal found that protein-rich snacking may control appetite; try noshing on snacks like string cheese, fruit, vegetables, lean protein, or nuts, which help you feel full and assist with weight loss. Also, aim for 16 ounces of water with each meal, and continue to sip throughout the day.

35
Muscle & Performance on Twitter

No time? No problem. Build a bigger chest with this quick-and-dirty old-school chest workout. http://bit.ly/2eDBUX8  pic.twitter.com/PQVIlzUWuq

36
Muscle & Performance on Twitter

Safe, easy to use and totally effective, here’s why the elliptical trainer should be a part of your cardio routine: http://bit.ly/2drAlNp  pic.twitter.com/cemvCkCxZF

37
2017 Arnold Classic Finals Report

FLEXOnline.com is live at the 2017 Arnold Classic Finals with the results from the Open Bodybuilding, 212, Physique, Figure, Fitness, Bikini and Wheelchair divisions!

38
The New Rules for Getting Ripped

The models and athletes in our magazine are so lean and ripped, they almost make it look easy to attain a taut, muscular body. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

39
Dumbbells Only Pump for Upper-Body Muscle

The following workout will tax your entire upper body (chest, back, shoulders, biceps and triceps) in less than a half-hour. Because 30s are the only dumbbells you have, the order in which you do the exercises listed is crucial. Reason being, performing bent-over rows and dumbbell bench presses with such light weight won't suffice for most guys. However, if you do those movements after a series of other exercises, your upper-body muscles will be fatigued to the point that 30s are plenty heavy to get a good pump without having to do 50-100 reps per set.

40
Increase Ankle Mobility For Deeper Squats

I'm fairly confident you will find a few tender spots that could use your attention by doing this move, specifically in the arch of your foot and in your calf muscles. Oh, and remember when I said that these exercises should not cause any pain? This may be the one exception to that rule. If you are tight here, you are going to find some tender spots. Just be sure to not push too hard (no need to grimace!) and remember to avoid bony areas.

41 Shawn Ray

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42 Official Muscular Development Magazine

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43
M&F 21 on the App Store

We blended bodybuilding with high-intensity interval training to deliver a bigger, leaner body in 21 days. For three weeks, we’re combining old-fashioned bodybuilding training—which puts muscle on like nothing else—with HIIT, which burns fat and increases endurance without risking your gains. Combine it with the right supplementation, and you’ll be well on your way to a perfectly sculpted physique inside of a month.

44
Revisiting Full Body Workouts

interesting post CT, could you please explain more in what kind of changes you make after 3-4 months ? What I mean by this is do you use phases that build on each other but use different methods, volume, frequency and so on?

45
Instagram post by Mr. Olympia LLC • Mar 4, 2017 at 10:06pm UTC

46
10 at-home workouts to build muscle in under 20 minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

47
7 Reasons You're Not Losing Weight

It’s true, you must burn more calories than you are consuming to lose weight, and cardio is the fastest way to burn those calories for most. However, there is a point of diminishing returns for most. Spending hours and hours of cardio can be tedious and cause unfavorable metabolic adaptations. Your body adapts to cardiovascular/aerobic exercise quickly. If running for 20 minutes at 6 miles per hour burnt X amount of calories when you start it will eventually burn X-Y calories. One must continue to either increase intensity or duration to continue the weight loss benefits.  As you can see, eventually you run out of energy or time.

48
Jump to it

The jump rope is one of the simplest, most portable fitness tools at your disposal. Learn the basics and get shredded with these four unique programs.

49
Team Juggernaut on Twitter

Colin Burns competes today at The Arnold. Use ARNOLD20 for 20% off JTS Apparel @GrindSupps and ebooks all weekend. http://buff.ly/2lt1UIf  pic.twitter.com/k1CDbn6nxI

50
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

51 Arnold on Twitter
52 Salmon Burgers
53 Muscle & Performance on Twitter
54 Tip: Build Quads With Occlusion and Tension | T Nation
55 Watch Bodybuilder Heather Dees' Insanely Intense Workout
56 5 unique, adrenaline-pumping fitness feats to take in March 2017
57 Stephen Merchant on Twitter
58 Dynamik Muscle | Kai Greene
59 Compex Coach on Twitter
60 Feb '17 Photo/Video Check-In
61 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1248/Five_Exercises_with_Undeserved_Bad_Raps.aspx
62 Men's Fitness on Twitter
63 The Biggest Lie in Fitness | T Nation
64 10 ways to train like a professional athlete
65 Elite Daily on Twitter
66 Train to Think or Think to Train
67 So Now Kale is Bad For You?
68 Dwayne Johnson on Twitter
69 Instagram post by Pauline Nordin • Mar 4, 2017 at 7:18pm UTC
70 Instagram post by Dexter "The Blade" Jackson • Mar 4, 2017 at 6:51pm UTC
71 Ashley Graham on Twitter
72 5 Keys to Bigger Legs
73 Chest, Shoulders & Triceps
74 The wimpy man workout
75 5 CrossFit Strategies To Help Anyone Burn Fat
76 Dwayne Johnson on Twitter
77 Maxim on Twitter
78 4 hidden testosterone killers you need to avoid
79 Indigo-3G® Controls Carbs to Build Muscle - Biotest
80 Musclepharm Combat 100% Whey at Bodybuilding.com - Best Prices on Combat 100% Whey!
81 Instagram post by Ronnie Coleman • Mar 4, 2017 at 5:48pm UTC
82 5 Kettlebell Exercises for Beginners
83 Training Recap - 2 Weeks Out
84 Instagram post by Ronnie Coleman • Mar 4, 2017 at 5:36pm UTC
85 High Protein Piña Colada
86 Flex Wheeler: The Comeback!
87 10 Ways to Eat for an X-Frame
88 The 2-week nutrition plan to build huge amounts of strength
89 8 Easy-To-Make Protein Recipes
90 Zane Watson Posing Routine!!!
91 Arnold on Twitter
92 16 Week 5thSet/Conjugate Mash Up
93 Muscle & Fitness on Twitter
94 Tip: Master the Athlete's Lift | T Nation
95 Instagram post by Ronnie Coleman • Mar 4, 2017 at 3:49pm UTC