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Dallas McCarver's Chest, Shoulder & Triceps Workout Video

IFBB Pro bodybuilder Dallas McCarver takes us through his latest Chest, Shoulder & Triceps workout, 14.5 weeks out from the Chicago Pro.

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1
Sagittarius Horoscope for Monday, March 28, 2016

Monday, March 28, 2016 - Applying what you have already learned this year can seem like an uphill battle, but, luckily, if your first idea doesn't work, you have plenty more up your sleeve. Unfortunately, your mind is moving much faster than reality, and you could become frustrated as you wait for events to catch up to your thoughts. Nevertheless, your patience is about to be rewarded while the Moon visits your uplifting sign. Make as much progress as you can during the next couple of days when the cosmic winds are blowing in your favor.

2
Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

3
5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

4
T NATION on Twitter

Pull more weight by fixing your form. Read this before your next deadlift session: https://www.t-nation.com/training/deconstructing-the-deadlift … pic.twitter.com/ZfuQfhjIsO

5
Muscle & Fitness on Twitter

Consuming a large amount of calories is a must if you want to pack on muscle mass. http://ow.ly/10rWtn  pic.twitter.com/Khxval0pyC

6 Gain Bulk Without Getting Fat

You want every calorie you ingest to be pointed toward muscle repair and growth, even if you store a little bodyfat along the way. The best way to avoid adding too much extra adipose tissue while gaining size is to make sure that you are eating a relatively clean high calorie diet.

7
Along Came a Spider Curl

My biceps aren’t big, but they do have detail and a bit of a peak, and I owe both to two things: my genetics, and spider curls. I can’t offer much help in the genetics department (talk to your parents about that), but I can provide you with some solid info on what I consider the No. 1 exercise for hitting the outer head of the biceps brachii muscle, which is the one responsible for providing that peaked look to a flexed biceps.

8
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

9
7 Presses for Pumped Delts

That’s because maximizing growth on all three delt heads requires some degree of overhead pressing . Overhead presses allow you to overload your delts with heavy weight, which calls more total muscle into play and increases growth hormone release. Each of your shoulder workouts – unless you are limited by injury – should begin with one or two presses. This handy guide lays out some options that you can rotate in to keep things fresh. By swapping out your presses, you can slightly alter the muscular emphasis and keep your delts from getting too comfortable.

10
Muscle & Fitness on Twitter

Lean out, build muscle and get stronger. Here's the pros get it done! http://ow.ly/10kuEL  #Operation16 pic.twitter.com/8qAPLwP1Lj

11
Muscle & Fitness on Twitter

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12
The 6 Worst Things You Can Do For Bigger Biceps

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.

13
7 Mass Building Tips for Beginners

One of the world’s strongest men gives his candid take on what is really required to add mass.

14
20 Tips for Torching Fat

Don’t let Old Man Winter turn your fit physique into a fat one. Use these rules of thumb to stay lean beneath those layers of clothing.

15
The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

16
Muscle & Fitness on Twitter

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17
http://www.mensfitness.com/training/workout-routines/6-ways-make-your-chest-workout-harder?platform=hootsuite

There’s nothing wrong with wanting to put up big numbers on the bench press. After all, we have yet to see tiny pecs on a dude who can bench 400 pounds. But whether your goal is to build a bigger bench or simply develop a rock-solid and symmetrical chest, you don't have to keep stacking on the iron. In fact, the best route to achieving your goals might mean exploring all the exercises that contribute to continuous strength and muscle growth.

18
10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

19
Mass Building Moves for a Lagging Chest

Leading the charge is Jose Raymond. Raymond shows you his favorite chest moves, designed to hit that most lagging area: the upper chest. Raymond focuses on incline-bench exercises to build a balanced chest because you’re only as good as your weakest link.

20
Shouldering the Load

If anyone has the shoulders to bear a heavy load, it’s the big, bad Wolf.  Sit down and shut up as the German IFBB Pro shows us how he prefers to destroy his delts with heavy weight.

21
The Warrior Fit Workout Program

We know you’re always on the lookout for new and effective workout programs to bust through your plateaus for greater size, strength and sculpting gains. The Warrior Fit Program was designed to do just that – using a simple and straightforward approach to get the muscle-building results you want. While the formula for success may be simple, the workouts are anything but. Each day’s routine will test your pain threshold and push you to the brink of total exhaustion. But that’s what a Warrior demands on his quest for perfection. Think you’ve got what it takes to be Warrior Fit? Now’s the time to find out!

22
Velocity Diet® Plan - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

23 The Protein Powder Handbook

A cup of whole milk provides 8 grams of protein, 8 g of fat and 11 g of carbs (lactose or milk sugar). The remainder is mostly water. The protein is about 80% casein and 20% whey. Since casein makes up the majority of this protein, it mainly provides benefits similar to casein along with some of the benefits of whey.

24
Ultimate Nutrition BCAA Powder 12,000 (Buy 1 get 1 Free) on sale at AllStarHealth.com

Branched-chain amino acids include leucine, isoleucine and valine. These amino acids are needed for the maintenance of muscle tissue during physical stress and intense exercise. From the perspective of athletes, BCAAs function as anabolic agents and induce sparing, which allows the body to burn fat and not muscle. Ultimate Nutrition is committed to providing athletes with the best products to fulfill exactly those needs. Ultimate Nutrition's 100% Crystalline BCAA 12,000 Powder is one product designed to help you increase endurance, lengthen the time to fatigue and improve performance.

25
Lift Big to Go Far Endurance Workout

For the majority of runners and triathletes, two days a week in the gym should provide plenty of stimuli to build strength and power. These workouts should be spaced out throughout the week with at least a day in between. To minimize interference with hard training bouts, allow at least 24 hours of recovery before attempting an especially demanding bike, swim, or run. The best thing would be to perform these workouts on hard training days after your specific training. This ensures that easy days in between hard workouts are actually easy and not sabotaged by your strength training. Start your workout with high-speed, full-body plyometrics then move on to total body strength moves.

26
T NATION on Twitter

This machine will make you hate your life temporarily. Try one of these 4 workouts: https://www.t-nation.com/training/tip-take-these-4-rowing-challenges … pic.twitter.com/xqSxuD61TK

27
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@MTV

28
T NATION on Twitter

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29
5 Rookie Mistakes That Will Ruin Your Squat

Avoid these all-too-common missteps that will limit your gains in the weight room.

30
T NATION on Twitter

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31
anthonii 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

32
Live Updates: Day 1 Olympic Trials

The Olympic Trials get started today at 9 AM CDT. Weights and Styles Contested Today: Men's Freestyle: 65KG, 125 KG | Women's Freestyle: 58KG, 63KG and 69KG | Greco Roman: 59KG, 66KG, 85KG, 98KG For full results, scores, and finals matchups go here. Saturday Round 1 Morning Session: 65KG: Frank Molinaro v. Kellen Russell Tied up in a 2 on 1 from Russell. Push out for Molinaro early in the first. He leads 1-0. Another step out for Frank. 2-0 Molinaro. Flurry of points makes it 6-1 Molinaro with 2:00 to go in the 2nd. Now 9-1 lead for Molinaro. Hi c for 4 makes it 13-1 Molinaro but it's under review. Molinaro takes it! 65KG: Logan Stieber v. BJ Futrell Stieber in on a leg immediately and beats the whizzer of Futrell for a 2-0 lead early. Another shot with a cutback finish by Stieber and now it's 4-0 with 1:33 to go in the first. Logan shoots, Logan scores. Common theme. 6-0 Logan after 1. TD to a lace finishes it in the 2nd for Logan! Wow. 10-0 Logan Stieber over Futrell. 65KG: Jimmy Kennedy v. Dean Heil Pushout early for Jimmy. Then a quick TD and a gut to make it 5-0 right away! 3 more and it's 8-0 Kennedy.

33
T NATION on Twitter

Get your hands messy making these. Your stomach will thank you later. The recipe: https://www.t-nation.com/diet-fat-loss/tip-make-healthy-weight-gainer-cookies … pic.twitter.com/ucmJ54Xq1j

34
6 Techniques to Build Your Dream Physique Fast

The biggest difference between how my amateur and pro clients use these multipliers is how many they employ in one workout. An amateur might use one of these techniques in a workout, but pros use several techniques in a workout, such as partials, negative reps, and flexing. For the average bodybuilder, I recommend using one multiplier per workout. Over the course of time, incorporate all six of these intensity multipliers in your training to make gains like a pro.

35
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

36
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

37
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

38
T NATION on Twitter

Tree trunk legs require jacked quads. Here's how you achieve them: https://www.t-nation.com/training/tip-do-front-squats-first … pic.twitter.com/nyWnBxQiFJ

39
Charles J. Dixon on Instagram: “Hanging with some true great bodybuilders!! I truly enjoyed this event! #Repost @mrolympia08 with @repostapp ・・・ Hanging with some great…”

40
H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

41
CutAndJackedShop.com - The Motivational Gym Shop

FREE WORLDWIDE TRACKED SHIPPING FOR ALL ORDERS OVER £70/$99.  No discount code required.

42
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

43
Dany Garcia on Twitter

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44
T NATION on Twitter

There are stupid ways to make the biceps bigger. This isn't one of them: https://www.t-nation.com/training/tip-do-the-guillotine-curl … pic.twitter.com/GnDZVvdLhx

45
Muscle & Fitness on Twitter

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46
Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

47
7 Supplements for Intense Energy

Caffeine has been found to increase muscle strength and endurance during workouts. One study published in a 2003 issue of the Journal of Pain found that subjects who took caffeine an hour before intense exercise experienced significantly less muscle pain while exercising. So, if your muscles hurt less while exercising, you’ll be able to work out harder for longer. Caffeine also increases the amount of fat you burn during workouts. This isn’t just positive in a body-composition sense — it’s also good for your energy levels at the gym, because more fat burning spares glycogen levels (the stored form of carbs in the body).

48
The Transition: Build Large Legs, Strong Shoulders, and Shredded Abs

The Transition: Build Large Legs, Strong Shoulders, and Shredded Abs

49
Get Slim and Sculpted With the TRX Training System

This intensive routine, demonstrated by bikini pro Erin Plato, will fire up your body from head to toe and prove that bodyweight exercises can burn fat and sculpt muscle.

50
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56 H.U.G.E Top 10 Training Mistakes: Part 2
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58 The Best Dogs to Run With
59 2016 NHL Playoffs Set: Which Team Will Win the Stanley Cup?
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61 The 8 x 8 Method For Chest Training
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68 7 Important Lessons from 7 Years As A High School Strength Coach With Brian DeFiebre • Zach Even-Esh
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