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2016 Arnold Classic

Bodybuilding, Physique, Fitness, Figure, Bikini and Sports Expo

The 5 Best, Strangest Ways to Use Workout Machines

You'll get strange looks, but these unconventional moves might be just what your routine needs.

WATCH: Physique and Strength Sports — Training and Competing as a Dual Athlete

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

Fitness Prejudging Callout Video - Arnold Classic 2016

Fitness Prejudging Callout Video - Arnold Classic 2016

2016 Arnold Classic

Kai Greene is BACK at the Arnold Classic 2016! - Interview

Kai Greene talks with MD's Bob Cicherillo about his hard work over the past year and the upcoming Arnold Classic competition. Kai touches on the difficult job of being a judge and what his upcoming year will look like.

Dynamik Muscle

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Arnold Classic 2016 Webcast

Welcome to, the fitness industry's new media hub. With the support of some amazing sponsors we are proud to present this exclusive LIVE presentation of the 2016 Arnold Classic! Please take a moment to like & share our new Facebook Page for updates as we continue to build a destination we can all be proud of....and be sure to enter your email address below for a chance to win some great prizes!

Open Men's Prejudging Wrap-up - Arnold Classic 2016

Team MD's Shawn Ray and Peter McGough wrap up the prejudging from the the men's open division at the 2016 Arnold Classic Championships.

Saturday Finals Wrap-up - Arnold Classic 2016

Team MD's David Baye, Bob Cicherillo & Peter McGough wrap-up the final results from the Men's Bodybuilding, Bikini & Men's Physique divisions at the 2016 Arnold Classic.

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Top News
Sagittarius Horoscope for Wednesday, March 2, 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.

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

10 Rules to Eating for Mass

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.

8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

3 Glute-Building Moves for a Bigger Deadlift

The glute hamstring raise is one that most people hate, it looks like it should be a piece of cake but it is a hard exercise. It is one of the most important accessory movements you can do for your hamstring and glute development. Jump on the GHR apparatus and adjust the footplate so that your knees are on or just behind the knee/hip pad. Keep your knees, hips, shoulders, and neck in a straight line and lower yourself until you are about parallel to the floor. Reverse the motion by contracting the hamstrings and glutes, while maintaining the straight line position. Start with 3 sets of 6-10 reps and as you get stronger start to add weight.

8 Tips for Great Abs

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.

Kai's 10 Big Back Principles

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.

Best for Boulder Shoulders

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

10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

10 on Twitter


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Don't just excel in a few lifts. Get strong like an athlete to actually look like one: …

Put Some Polish On Your Front Delts

The deltoids are composed of three heads — front, middle and rear. Shoulder presses build mass on the front and middle delts, but you need a variety of raises to put laser-like focus on each head individually. Most workouts should involve lateral raises for the middle delts and bent-over lateral raises for the rear delts. To put some extra polish on your front delts, a great exercise is barbell front raises. Stand holding a barbell across the front of your thighs with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, with your hands spaced about shoulder-width apart. Lift the bar straight up and out in front of your body until your arms are just past parallel to the floor. Pause for a moment at the top before slowly lowering the bar back to the start.

Power-Building Workouts for More Muscle and Strength

This power-building program takes the best from both worlds to help you build more muscle and strength. The powerlifting portion will get you stronger and more efficient at recruiting muscles, which will make your bodybuilding exercises even more effective. The bodybuilding portion allows you to build up your muscles that are lagging for your big lifts, which in turn will add more muscle and get you stronger at your big 3 lifts.

Branch Warren's 2016 Arnold Classic Posing Routine

The 2016 Arnold Classic posing routine of Branch Warren.

The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

2016 Arnold Classic Finals Report is live at the 2016 Arnold Classic Finals with the results from the Open Bodybuilding, 212, Physique, Figure, Fitness, and Bikini divisions!

5 Secrets of the Relentless | T Nation

The relentless want to see for themselves. If something doesn't work, they want to find out firsthand. Why? Because what seems like too much of an effort to one person might actually be worth it to another. The relentless know this, so they won't become naysayers against any one method until they've tried it out for themselves.

2016 Arnold Classic Open Bodybuilding Pre-Judging Highlights

Watch the best moments from the Open Bodybuilding division at the 2016 Arnold Classic.

8 Notorious Quotes From Conor McGregor

McGregor will face Nate Diaz, pictured right, at UFC 196 this Saturday night in what should be a stand up striking shoot out. Before that, let's take some time to look at "The Notorious" one's most famous, and infamous, utterances.

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Don't forget this quad-builder and butt-buster on leg day: …

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Tips for Powerlifters & Physique Competitors on Staying Lean -

Tips for Powerlifters & Physique Competitors on Staying Lean -

T NATION on Twitter

Add this quad finisher to your next leg day. Looks easy. It's not. Video: …

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Your warm-up doesn't have to start on the elliptical or treadmill. Do this quickie: …

26 The Spring Trim Up: How to Burn Body Fat Before Summer

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. Check out how that's done with the WINTER BULK UP program here . And then again, some might have just put on the blubber. But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you all up: The SPRING TRIM UP .

Danielle Warnock on Instagram: “Had to go back to see @mikeohearn again today since @strykersworld and @mona_muresan were in the booth today!! The kids love Stryker🐶…”

2016 Arnold Classic Finals Report is live at the 2016 Arnold Classic Finals with the results from the Open Bodybuilding, 212, Physique, Figure, Fitness, and Bikini divisions!

5 Sweet, Creamy Protein Breakfast Recipes

The names of these decadent breakfast creations might scare you away, but don't let them! The ingredients are rock-solid, and the macros are, too. Enter a new world of protein pastries!

30 - The Motivational Gym Shop

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......

T NATION on Twitter

The no-equipment, no-crunching, simple, but very hard ab exercise: …

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Building muscle on the leg press requires that you leave your ego in the locker room. Tips: …

6 Signs It’s Time to Switch Your Workout Routine

When you start a new routine, you feel the burn in the first set and by the third, you’re probably struggling to finish. The longer you do the routine, the easier this becomes—until it’s too easy. “During the exercises, you need to feel challenged in order to see results,” Fuentes says. If you’re shooting for 8 to 12 reps per set, but suddenly you can do 15 on the second and third set, it means your muscles have adapted too much and it’s time to increase your weight or change your routine, he explains.

Kai Greene on Twitter

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Project Rock

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.

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37 (@cutandjacked) • Instagram photos and videos

T NATION on Twitter

Here's how taking 3 photos of yourself will change the way you eat and train: …

You’re Invited - Battleground Ohio Campaign Kickoff Rally

Join Governors John Kasich & Arnold Schwarzenegger for a “Battleground Ohio” Campaign Kickoff Rally on March 6th.

2016 Arnold Classic | Biolayne

Friday: 10am – noon: Mark Bell’s Slingshot booth, I will also be around the Better Bodies booth from 2-3pm

Mr. Olympia LLC on Instagram: “#FrankZane #MrOlympia #bodybuilding #Fitness #gym #asf2016 #Olympia”

2016 Fitness International Routine: Bethany Wagner

The 2016 Fitness International routine of 3rd place finisher Bethany Wagner.

2016 Fitness International Routine: Oksana Grishina

Oksana Grishina wins again with a Michael Jackson-inspired fitness routine.

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Post #arnoldclassic2016 Photo shoot with... - Hidetada Yamagishi IFBB Pro | Facebook

Facebook © 2016

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If standard push-ups are a breeze, then this variation is the next level for you: …

47 Dwayne "The Rock” Johnson Has Just Created The Greatest Gym Bag Of All Time

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!)

AuztinCztro on Twitter

@BioLayne impressive new website man! The hard work that went into it is evident #killingit

Mike Titan O'Hearn on Twitter

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A Day With Kai Greene - 2016 Arnold Prep

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: Check out Kai's leg workout here: Music: Night Flight - Dizzie Boosin- Beej Second Camera Operator: Chino Marin

51 2016 Arnold Classic Meet & Greet - Josh Lenartowicz
52 T NATION on Twitter
53 What Is The Best Way To Train Your Arms?
54 8 Ways to Crush Strength Plateaus and Gain More Size
55 14 Hip-Hop Classics To Get You Pumped AF
56 MusclePharm Combat Crunch Bars at
57 T NATION on Twitter
58 Oksana Grishina - With the Champs @hideyamagishi @iriskyle... | Facebook
59 Shawn Ray on Instagram: “That's a wrap from Columbus,Ohio!!! #SHREDZ #shawnray #arnoldclassic #ifbb #bodybuilding #musculardevelopment”
60 Greg Tufaro on Twitter
61 Rate My Workout: Building A Better Back
62 T NATION on Twitter
63 6 Reasons Men Should Do Yoga
64 You're Not Eating Nearly Enough Protein
65 Pauline Nordin on Instagram: “😂😂😂 hit it hard time. #workouttime”
66 Kai Greene on Twitter
67 Ronnie Coleman on Twitter
68 The 6 Worst Things You Can Do For Bigger Biceps
69 Arnold on Twitter
70 The Best Pre-Workout Foods
71 7 Ways to Shred Body Fat in 7 Days
72 Pauline Nordin on Twitter
73 Mike Titan O'Hearn on Twitter
74 Tyler Croll on Instagram: “The 212 champ is in the house but no @jaycutler to be found”
75 Exclusive PT on Twitter
76 Kai Greene on Twitter
77 YEAH BUDDY is here | Win 1 of 50 bottles
78 Kai Greene on Twitter
79 Mr. Olympia LLC on Instagram: “#TheChamp @philheath signing and taking pictures with fans at the @muscle_and_fitness booth #1137 at the #asf2016 #MrOlympia #olympia…”
80 FighterDiet 12-Week Challenge
81 Triple H on Twitter
82 Jonnie Candito on Twitter
83 Pro Football HOF on Twitter
84 Shawn Ray on Instagram: “2016 Ms International Bikini Winner, India Paulino! #arnoldclassic #bikini #ifbb #musculardevelopment #SHREDZ #shawnray”
85 David Otunga on Instagram: “It was great seeing actor, gladiator, fitness industry legend, @mikeohearn. He's an inspiration and one day I'm going to catch a 4 am…”
86 Sabrina Wisbiski on Twitter