Top Videos
Annie Parker's Lower-Body Bikini Workout

Do your bikini bottom justice with this glute-and-hamstring-building workout from an IFBB pro bikini competitor. Stretch, contract, and expect to feel the burn!

The Ronline Report Ep. 7 - Ronnie Coleman

Legendary 8X Mr. Olympia Ronnie Coleman talks about gurus, turning Pro drug-free, the comebacks of Kevin and Flex, and the possibility of Phil Heath winning 10 Mr. O titles.

Learn 2 Lift + Underground Strength Coach Cert • Zach Even-Esh

Two of The Best in the Business Combine to Drop REAL Knowledge Whether it's the pro leagues, Division I, or the Olympics - if you want to know what it takes for an athlete to get to the top, don't miss this one. The Barbell. Kettlebells. Dumbbells. Programming. Odd Objects. The Art of Coaching. Business …

Science & Bodybuilding | Six Research Findings

Vibration training involves doing basic exercises, such as squats, push-ups, lunges, and modified pull-ups on a vibrating platform. Vibration is transferred through the feet, hands or butt, which are in contact with the vibrating plate or handlebars. Vibration activates stretch receptors in the muscles, which trigger thousands of small reflex muscle contractions. Spanish researchers led by Pedro Marin found that subjects could complete more biceps curls (70 percent of one-repetition maximum) when exercising on a vibration platform than when exercising normally. Vibration training improves muscle fitness in untrained adults, the elderly, and some people with neuromuscular diseases. It may also benefit people recovering from some types of muscle and joint injuries. However, most studies found that it is a waste of time for athletes or people who exercise regularly. ( European Journal Sports Science , 10: 385-390, 2010)

Training - What Science Tells Us | 6 Facts About Squats & Strength Programs

The squat is a popular exercise among bodybuilders and power athletes. Coaches, physicians, therapists and biomechanists disagree about the risks and benefits of deep squatting. A study by Klein in 1961 concluded that competitive weightlifters had lax knee ligaments compared to the average person. As a result, most coaches and the U.S. military banned deep squatting as part of physical training. More recent studies have shown that male powerlifters and weightlifters who regularly practice deep squatting have tighter knee joint capsules. Indirect evidence shows that deep squats increase the pressure on the kneecap, menisci and posterior cruciate ligament. Most athletes, particularly women, break at the spine during the lift instead of hinging at the hips. Deep squatting is not specific to most sports, so going below parallel is not recommended. Deep squats are safe and effective if athletes have good technique. Using improper squatting biomechanics is dangerous. (Strength Conditioning Journal, 34 (2): 34-35, 2012)

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Top News
1
Instagram post by Flex Wheeler • Apr 17, 2017 at 7:06pm UTC

2
Tip: Boost Your Deadlift With This Exercise | T Nation

If you miss your deadlift at your knees or around mid-shin height, it's common to hammer away at RDL's, good mornings, and other variations to train your posterior chain. This can be beneficial, but without a strong upper back those supplemental lifts won't do a thing.

3
Tip: Do the Aipa Row | T Nation

This exercise is a good way to add more volume to your back training. In fact, it's best to keep the load on the bar light to moderate according to your drag curl weight. If you think you can go heavy on these, you'll be quickly humbled. Stick with 3-4 sets of 10-12 reps and keep your form tight.

4
The 6 Unwritten Rules of the Gym | T Nation

For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror! If you want a pair of dumbbells and they're right in front of a guy doing seated shoulder presses with a pair of 90's, you wait. If you have a pair you actually want to put away, right in front of him, that's right, you wait.

5
Tip: The Only Good Smith Machine Exercise | T Nation

This is the only exercise in which I consider using the Smith machine effective. The objective is to lower the bar to the chest, throw the load in the air, then catch it and start again.

6
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

7
Tip: The Food That Improves Your Thinking | T Nation

Most research also indicates that the antioxidants have anti-inflammatory effects that improve neuronal signaling. Scientists say that berries may be so effective because of their ability to improve glucose disposal, since insulin abnormalities have been linked to increased central inflammation and impaired beta amyloid clearance.

8
Men's Fitness on Twitter

The hardcore workout of Jason Hairston, professional expedition hunter. Get the full story at http://mensfitness.com/TheHunter  pic.twitter.com/esED7haNVW

9
6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals . But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

10
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.

11
The 20 best forearm exercises of all time

Loop a thick towel around the bar so that it doesn’t let your hands close all the way when you grasp it. Hold the bar with an overhand, shoulder-width grip, in front of your thighs. Without allowing your upper arms to move forward, curl the bar. Add weight each set so you must reduce your reps.

12
Tip: A New, Old Way to Build Massive Quads | T Nation

Take this old-school leg builder and make it even better for quad development. Here's how.

13
Men's Fitness 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

14
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

At 75 years old, Frank Zane still looks impressive, and he's full of fresh advice gained from a lifetime spent in pursuit of perfection. Read his latest thoughts on what you need to keep your body fit for the long haul.

15
JYM MASS JYM at Bodybuilding.com - Best Prices on MASS JYM!

16
5 savagely hard boxing workouts that'll get you in fighting shape

To find your stance, start with your feet shoulder-width apart, with your feet standing on the same imaginary line. To get a good stagger, righties should move the left foot forward so your heel is now touching that imaginary line, and shift the left foot back so the toe is on the line. (Lefties do the opposite.) Bring your weight onto the balls of your feet and soften your knees. Bring your dominant fist up so you’re just touching the side of your chin with your index finger, and bring the nondominant fist up to about cheek height. Keep your elbows in close, touching your ribs. “If you let your elbows flare out, it leaves your body exposed,” Strout says. “Keeping your elbows tucked also increases the power of your punches.”

17
The 11 most common sex mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

18
The 6 best exercises for six-pack abs

How to do it : Grasp a pullup bar with a grip that's slightly wider than shoulder width. Pull your shoulder blades down and back, bend your legs behind you, cross your feet, squeeze your butt, and brace your abs (this ensures your core gets worked). This is the start position. Pull yourself up until your collarbone reaches the bar, driving your elbows down toward your hips. Return to the start position. If unable to pull yourself up, loop an exercise band over the bar and around your knees, and use that force to help you

19
https://marketing.bodybuilding.com/marketing/campaign/PostWorkoutSale?mcid=SM_TWIT_DEALS

© 2017 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com, LLC.

20
The Benefits Of Post-Workout Carbohydrates

For many people, post-workout recovery includes a dose of fast-acting carbohydrates. But do you really need carbs as part of your post-workout meal for optimal gains?

21
Dialing in Reps and Sets

One of the first questions a person asks when their gains begin to slow is, “How much is enough?” More specifically, how much volume do I need to grow? Volume is a function of reps plus sets. There are times when it’s also helpful to add how much total weight is lifted (i.e., work) but for the purposes of bodybuilding, we’re mostly concerned with reps and sets. Several bodybuilding greats such as Dorian Yates have claimed to do relatively low volume using at times only one or two all-out “work sets” per exercise. Others such as Kai Greene are known to use relatively high reps (15–20) on nearly all exercises. So which is it, high or low?

22
Sagittarius Horoscope for Sunday, April 16, 2017

Sunday, April 16, 2017 - You are an enigma today because you're feeling an odd combination of enthusiasm and seriousness. You're excited about your current creativity and hopeful that you'll capture a brilliant idea or two before the day is gone. Nevertheless, you're also aware of the uphill climb in front of you. You know that you're shouldering extra responsibilities and take your role to heart. Nevertheless, the results can be very fulfilling when you hold onto both ends of the emotional spectrum while clearing a path in the middle.

23
5 Ways to Build a More Intimidating Physique

As a competitive bodybuilder and coach for over 25 years, my goal has always been to create the most evenly balanced, symmetrical and proportionate physiques possible. I look at the human body as a living, breathing work of art that needs to be meticulously sculpted -- every muscle flowing seamlessly into the next, with no area being dominant over the other. However, in this piece I am tossing my tenets about “proper” bodybuilding aside and focusing on the muscles that scream “I am a bad ass!” That’s right, today it’s time to talk about five ways one can build a more intimidating physique! The type of physique that emanates pure power and makes others say to themselves, “Wow, I would not want to piss that guy off!”

24
50 of the healthiest recipes known to man

1. Preheat your oven to 450 degrees. 2. First, make the sauce. Heat a large pot over medium heat. Add the olive oil, chopped onion, salt and red pepper flakes and cook until the onion is translucent and very tender, about 10 minutes, stirring often. Add the chopped red pepper and garlic clove and cook another 5 minutes, or until the pepper is starting to soften. Add all of the spices and stir them into the onions and pepper, coating them in the oil. Let them toast in the oil for a minute or two. Add the white wine, crushed tomatoes, black pepper and lemon zest and stir. Bring the sauce to a boil and then reduce to a simmer. Let the sauce cook while you make the meatballs. 3. Next, make the meatballs. Add all of the ingredients for the meatballs to a large bowl and mix well with your hands. The mixture will feel rather wet. Heat a large skillet over medium heat. Start forming the lamb mixture into balls, a little smaller than golf balls. You’ll get about 12 – 15 meatballs. Gently place the meatballs in the pan, being sure not to crowd the pan. You will probably have to do this in batches, depending on the size of your pan.

25
17 Quick Workouts to Do When The Gym is Packed

Getting in a workout at the gym when it is completely packed can really throw your routine off track. You are frustrated because all of the machines and benches are taken and you know it is going to take you twice as long to get in the workout that you want.

26
5 high-intensity interval weight-loss workouts with kettlebells

And by increasing your heart rate, you also increase the number of calories—and amount of fat—you shed during the workout. But unlike running or cycling, workouts typically associated with amping heart rate and aerobic capacity, doing a high intensity kettlebell routine also builds muscle. Talk about saving major time at the gym.

27
Chase Weston Tobin on Twitter

It's definitely a great day when you get to strike a pose with one of your heroes. @MikeOHearn thanks for being so supportive! #SemperFi pic.twitter.com/op5iBzZjNX

28
Tip: 7 Ways to Do the Glute-Ham Raise | T Nation

This is actually easier than the neutral-hip GHR. Flexing the hip lengthens the hamstring and places it in a more effective position to produce force. But don't think of this version as less effective. You can add more reps or weight with this, and you can strengthen the hams in the lengthened position which will improve athletic performance.

29
Men's Fitness 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

30
Dwayne Johnson on Twitter

Nice buzz. Join us this Thurs for our new @SevenBucksProd @SOFfilm historical music series #Soundtracks . 10pm on @CNN . https://twitter.com/cnn/status/854163884969787392 …

31
Katarina Van Derham 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
Instagram post by James Smith • Apr 17, 2017 at 2:34am UTC

33
Men's Fitness 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

34
@thefitgradstudent on Twitter

Wow @amandabuccifit podcast w/ @BioLayne = best way to start my Monday morning - EASILY the most motivational thing I've ever listened to

35
shawn ray on Twitter

Old school Hawaii pic Returning to Honolulu, Hawaii This Fall: 2017 NPC Shawn Ray's Hawaiian Classic November 4th at The Modern Honolulu! pic.twitter.com/j8F4cxfSb6

36
The Testosterone Boosting Workout - Biotest

The trickiest part of this style of training is getting the loads dialed in. The sweet spot seems to be a load that's as close to a 9RM as possible. From there, do your damnedest to get at least 6 reps per set. (If you get 8-9 reps on the next five sets, you either started too light or you're resting longer than one minute.) Once you drop to 5 reps, decrease the load and continue until all six sets are finished. Do your best to avoid missing a rep. If your fifth rep was brutal, don't try for a sixth because it'll take too much out of you. The intensity must be high but manageable.

37
GENERATION IRON 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
Mark Burnley on Twitter

Not surprising. He doesn't seem to know what a standard deviation is. https://twitter.com/BioLayne/status/853932103985246208 …

39
The Born Fitness Approach to Health and Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

40
Tip: Boost Your Deadlift With This Exercise | T Nation

If you miss your deadlift at your knees or around mid-shin height, it's common to hammer away at RDL's, good mornings, and other variations to train your posterior chain. This can be beneficial, but without a strong upper back those supplemental lifts won't do a thing.

41
Hidetada Yamagishi on Twitter

Doing 20-30min cardio a few times a week even when I'm not preparing for the show. オフシーズンでも有酸素運動を週に3、4回やってます。 @TeamGaspari @swoleoclock pic.twitter.com/0NtuCqmUBq

42 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

43
How Bodybuilding Saved My Life - by Kai Greene

I have the best coach in the world in George Farah and have a great support team behind me. I’ve been fortunate enough to partner up with a really cool business partner in Adam Paz, and Vlad Yudin and the guys at Generation Iron . All these business developments and the people and things have come into my life is a result of my efforts to put my best foot forward and invest in being a better me – the best me I can be. It’s not being selfish to focus on yourself. It’s being aware of the fact you as an individual are able to make choices and focus on things that don’t depress you but help you keep your motivation at a high level. In that way you are capable of taking more efficient action steps towards achieving what your ultimate larger goals are. The bodybuilding experience helped me to better understand and navigate my way through this life and maintain and build on the positive path I had stared to follow. The recent Arnold victories are just part of that path, and my journey is far from finished.

44 Elitefts

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45 Shawn Ray

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46
Tip: The 6-Second Trick for a Bigger Bench Press | T Nation

Pulling down on the bar will result in a maximal static contraction of the antagonist muscles of the bench press. Remember, antagonist muscles are the muscles with the opposite function than the target muscle. In this case, we're about to press, so we use a pull for the static contraction. This is called the "antagonist pre-contraction" method.

47 Shawn Ray

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48
Cane Protein | Protein Shake to Help Build Muscle | Whey Protein Powder

Early on I realized that my son was not able to eat enough protein per day in his daily meals to stay up with amount of energy that he was burning per day. I knew I had to do something early on to assist with his protein intake. In additional to a good weight lifting program. I developed my own protein to help with maximum muscle growth and strength, so that you will be able to dominate your competitors. My Product is a blend of protein that I developed for my son that I am now sharing with the world.

49 Shawn Ray

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50
Kai Greene on Twitter

Just saw the new Star Wars trailer!!! Who else is excited?! Dec can't come soon enough!!! #MayTheForceBeWithYou #StarWarsFanClub #StarWars pic.twitter.com/U8HJ0EDJn0

51 Shawn Ray
52 Shawn Ray
53 Kai Greene on Twitter
54 Shawn Ray
55 15 Sex Tips from the Bedrooms of Real Women
56 8 ways to get an early morning edge
57 10-Minute Blast for Powerful Triceps
58 The 15 most stylish aviator sunglasses of 2017
59 Your Bodybuilding Dream
60 Running Tips: The only 2 workouts you need to improve your VO2 max
61 First Time Competing in Men's Physique
62 The best and worst foods a man can eat
63 Lose Fat Fast
64 ENGN by EVLution Nutrition at Bodybuilding.com - Best Prices on ENGN!
65 Post meet Elitefts Field Trip
66 2017 Rock Hard Challenge: Peak in a Week
67 How to Get Rid of Back Fat
68 30-Minute Paleo-Friendly Dinners
69 You Don't Know Squat
70 Today's Workout 31: The ab-burning circuit for a stronger core
71 Shawn Ray
72 Form Help Please. All Main Lifts
73 No Equipment Home Workouts: Fat Loss Edition
74 Men's Fitness on Twitter
75 10 ways to AVOID injuries
76 5 Things You're Deficient In | T Nation
77 Muscle & Performance on Twitter
78 Shawn Ray
79 High Protein Piña Colada
80 Indigo-3G® Controls Carbs to Build Muscle - Biotest
81 FLEX on Twitter
82 Instagram post by Mark Dugdale • Apr 17, 2017 at 11:26pm UTC
83 John Conti on Twitter
84 Instagram post by Zach Even - Esh • Apr 17, 2017 at 11:16pm UTC
85 Mass Gain Made Simple
86 One-Dimensional Attack
87 10 Ways To Burn Fat And Keep It Off For Good
88 Fast-Food Shakedown: Chick-Fil-A
89 http://www.ironmanmagazine.com/the-enzymatic-storm/
90 The 4-Week Guide to Starting Strength
91 Can You Build Muscle On A Ketogenic Diet?
92 The Only Thing That Can Stop Dwayne ‘The Rock’ Johnson is His Youngest Daughter