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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.

MD News Break - NPC Southwest USA 2016 Information

In episode 28 of MD News Break, Shawn Ray gives information on the upcoming 2016 NPC Southwest USA Championships.

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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.

28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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.

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.

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Consuming a large amount of calories is a must if you want to pack on muscle mass.

Shock Your Chest Into Growing

It’s time to throw a wrench into your  pec training  with some hardcore, intense, extreme techniques, all intended to spark new muscle growth and take your chest beyond where it’s ever been. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success. So give them all a try (just not in the same workout – that’s cruel) and when your pecs refuse to go back into hibernation, feel free to blame us.

7 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.

5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

5 Rookie Mistakes That Will Ruin Your Squat

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

The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

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4 Core Moves for Stronger Abs

There’s more to core work than simply crunching your body up and down at a steady pace. Every time you change direction, swing a bat, or throw a football, there’s an intricate network of muscles at work—and if you want to be prepared for explosive, athletic movements, you need to prepare your core accordingly.

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Lean out, build muscle and get stronger. Here's the pros get it done!  #Operation16

5 Smarter Ways to Do Cardio

Many guys in the gym lack specificity within their cardio program. When it comes to lifting weights, they have detailed notes of sets, reps, personal records, and arm growth progressions. For cardio, they slough off the numbers and progressions in favor of 20-30 minutes at a moderate intensity. Your cardio training should be approached with the same precision and details as a well-executed weight training program. By paying closer attention to intensity levels and duration, gym-goers can reap the benefits of an intense session without wasting away their day slogging miles on the treadmill.

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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.

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.

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.

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.

8 Foods You Should Avoid

The foods you choose to fuel your body with must be harmonious with your training goals. Meaning, if you desire a body shaped like a sack of wet burritos, stuffing your face with fatty and processed foods would be a suitable pathway to achieving that ambitious objective. However, we’re guessing you’re after a more fit and muscular physique, eating healthy food is crucial.

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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.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

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.

10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

5 Simple Tips to Get Lean and Healthy

People who gain belly fat or visceral fat are at greater risk of serious health problems than those who accumulate fat in other areas. Your waist size is a good indicator of whether you have too much stomach fat. There are many measurements that compare your body fat distribution such as waist-to-hip ratio and body fat percentage. They are more precise but, your waist size alone can give you a good estimate if you are at risk. For most men, the risk factors for heart disease, cancer and diabetes increase with a waist size greater than 40 inches (102 centimeters).

Big Ramy's Legendary Legs

His quads are so colossal he’s run out of space to put new muscle. Meat hangs from the sides like spare wheels on his wheels. When that’s coupled with his small knee joints and undersize calves (not to mention his cartoonishly gargantuan upper half), the effect is so astonishing that his first appearance onstage at the 2015 Olympia generated head-shaking murmurs of laughter. Like a visit to Jurassic World, the unreal is suddenly apparently real. When shape, balance, and separation are factored in with size, there are numerous candidates for greatest legs of all time. That debate continues. But for largest quads ever, ladies and gentlemen, we have a winner. Behold Big Ramy.

M&F Iron Maiden: Ana Delia De Iturrondo

Check out the beautiful fitness model in this stunning gallery

Vernon Davis Fuels Up with MuscleTech

NFL All-Pro, Tight End, Vernon Davis doesn't let off the accelerator when it comes to his training. Annually among the most dominating offensive players in the league, Davis prides himself on a strict eating and training regimen that enables him to maintain a big, strong, shredded physique for maximum performance on the field.

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.

31 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.

The 8 Best Cable Exercises for a Bigger Back

Want a massive upper body that shows off your muscles and strength even under a boring T-shirt? Maybe a better question is: Don't we all? And even though guys always seem to emphasize #chestday, the best way to get a big upper body is acutally to focus on building a big back . Hammering the side of your upper body that you can’t see in the mirror will do more for your physique , athleticism, and power than another bicep curl ever could. Strengthening important back muscles like your traps and rhomboids (and those overlooked ones in your rotator cuff) build the foundation your body needs to push a lot of weight safely.

10 Ways to Never Overeat Again

With a jam-packed schedule, it’s easy to rush through meals. But slowing your pace gives your body time to register its fullness. In a study published in the  Journal of the American Dietetic Association , researchers measured how many times they chewed while snacking on pizza rolls. When participants chewed twice as many times as normal, they ate 15% less. “Take frequent pauses during your meals,” suggests Sharon Richter, R.D., a dietitian in New York City. “Put down your fork or have a sip of water between bites.”

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.

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.

Watch The Rock and Kevin Hart’s Best Moments Hosting the MTV Movie Awards

A true dynamic duo! Dwayne “The Rock” Johnson and Kevin Hart killed it as the hosts of the 2016 MTV Movie Awards in Burbank, California, on Saturday, April 9.

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The 8 Worst Training Mistakes That Will Limit Your Back Gains

Whether your goal is to be a 250-pound menace or a 185-pound work of art, developing a V-shaped back is key to your muscular progression and overall strength. But building a powerful back is no easy task, especially because back musculature is complex and hard to see. Lots of lifters will complain that when they try to work their lats, they end up getting better pump in their forearms and biceps—and that's not necessarily a bad thing, but it can be frustrating when you want to focus on your back.

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7 Reasons You Need HIIT

The main emphasis for someone new to HIIT should be a routine that goes hard for 60 seconds and then breaks for 1-2 minutes, depending on the exercise involved. As you get accustomed to HIIT, you can lower the work to rest ratio from 3:1 to 2:1 and eventually even 1:1. During the high intensity interval, your goal should be to have your heart pumping at 85 percent of its maximum rate, or in simple terms on a scale of 1-10 of ease of breathing, you want to be at 8-9.

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Try the Hers Magazine Squat Challenge

The squat is among the most classic of exercises, and for good reason: “You’re working the greatest number of joints and muscle groups while also adding core stabilization,” explains Gino Caccavale, Muscle & Fitness Hers technical advisor. That means in one single move, you’ll simultaneously strengthen the quads, glutes and calves, as well as the hips and abs. And while basic squats are a great way to get started, there’s no shortage of variations to boost calorie burn, improve balance and increase overall strength and fitness. Here are some of our favorite squats, ranging from fundamental to fantastic. ( See all 28 squat variations starting on page 82 of the January/February issue featuring WWE Diva Charlotte. ) Try adding a couple into your next workout or do two to three of the moves every other day to freshen up your routine.

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.

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.

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