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$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Dallas McCarver - Training on the Road

Training on the road presents unique challenges that force a change of routine. In this video, IFBB Pro Dallas McCarver & coach Matt Jansen takes us through their chest & leg workouts from Arnold Classic Week in Columbus, Ohio, and explains what dictates their style and load.

Victor Martinez' 2016 Plans - Arnold Classic Brazil 2016

Muscular Development's Shawn Ray & MD Latino caught up with the Dominican Dominator, Victor Martinez at the 2016 Arnold Classic Brazil Expo where he told his 2016 competition plans.

Table Talk — What Is the Biggest Lesson You Learned From Westside?

JL Holdsworth joins Dave for a look back at the years they spent training at Westside and everything they learned there.

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Top News
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.

25 Tips for Greatness

After his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines and cables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

Operation 16

Muscle & Fitness teamed up with ProSupps athletes Jason Poston, IFBB Pro, three-time Olympia Physique Top 3 Competitor, and Allison Frahn, IFBB Pro, four-time Figure Olympia, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen—called OPERATION 16—will make 2016 your strongest year ever. Follow as the Pros take you step-by-step through each workout of this program.

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.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

H.U.G.E. Gym Class: Power Up

You snort an ammonia capsule, cringing at the synapse stinging; you clap your chalked palms, forming a storm cloud; your buddy swats your back, hard, and again, harder; you shout, loud, and again, louder; you stomp to the bar loaded with more than you’ve ever moved before; and. . . . Almost every bodybuilder has a powerlifting fantasy. After all, most of us don’t want to just look strong. We want it all. That’s why this month’s lesson is all about upping your numbers in the three powerlifts — bench press, squat and deadlift — as we break down the top five power-training blunders.

15 Reasons You're Not Getting Results In The Gym

Personal trainer Pauline Nordin talks about why you aren't seeing the physique changes and fat loss results you want.

A Forgotten Gem

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

Legends Seminar Part 2 - Arnold Classic Australia 2016

Legends Seminar Part 2 - Arnold Classic Australia 2016

MusclePharm Assault at

Warnings: This product is only intended for use by healthy adults over 18 years of age. Do not take this product with alcohol. Do not take this product with any product containing caffeine or other ingredients that have a known stimulant effect. Consult your physician before using this product if you are taking any prescription or over-the-counter medications or supplements. Do not use this product if you are pregnant, expect to become pregnant or are nursing. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommended serving size or suggested use. KEEP OUT OF REACH OF CHILDREN.

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When squats don't hit the spot, hip thrust. More info: …

7 Reasons Your Legs are Still Skinny

Legs seriously lagging in the muscle department? Here's where the blame lies.


Lose fat fast with a training program that will help you maintain body composition results for the long run. You will lose the most fat by eating smart and training with a protocol that focuses on building muscle, burning fat and calories, and achieving the greatest hormone response from exercise. This article will give you the top five tips for incorporating those three strategies into a training program for fat loss.

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.

Muscular Development 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

The Mistake That's Causing Your Sex Life to Suffer

This type of pressure contributes to a woman's critical self-evaluation and sexual dysfunction—especially in regards to her sexual esteem, anxiety, and arousal. She likely already has insecurities and ideals in her head (as you probably do too), but that pales in comparison to her feelings of inadequacy stemming from a partner's "perfect" expectations. And let's face it: If her sex life suffers, so does yours.

4 Easy Ways to Fix Shoulder Pain | T Nation

At first your shoulder girdle will quickly fatigue and burn. However, that feeling of fatiguing and burning (the build-up of metabolic waste) isn't the same thing as pain. If it hurts, stop and continue next time, building your way to the point of doing the entire exercise pain-free. You're not ready to move to the next position/progression of this exercise (moving further out from the wall) until you can complete two sets of the handcuff drill pain free, in both retraction and protraction, without taking a break between reps.

Tip: Send Carbs To Muscle | T Nation

C3G has been the most remarkable thing that's worked for me when it comes to carb intake and insulin sensitivity. I was a low-carb dieter for years because eating that way worked for me at one point in time, but habitually depleting my body of carbs eventually stopped working. (I looked chubby and couldn't poop.) And it didn't matter how much gym time I racked up, my body didn't respond well to a mostly meat and veggie diet. Nor did my stamina, power output, strength, or day to day energy. So I reintroduced carbs when I started using C3G and put them to work in the right places.

Tip: Make These Cheesecake Cookies | T Nation

Cheesecake takes a long time to make. Eating more than a slice is generally frowned upon. And you only get to have it on special occasions. This is all BS. So let's simplify the recipe, strip out a ton of calories, keep the flavor, and bake it into cookies that only take a couple minutes to toss together.

T NATION on Twitter

Summer is coming. Time to uncover that muscle you built this winter. Free plan here:

Triple H talks Training, Low-Carb Dieting, Gym Lessons & More! - Official Website of Joe DeFranco & DeFranco’s Gym!

Triple H is a 14-Time World Heavyweight  Champion in WWE [World Wrestling Entertainment, Inc.].  Not only that, he is also WWE’s Executive Vice President of Talent, Live Events & Creative. Needless to say, he’s a busy man.

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Now that hip thrusts are commonly done in most gyms, make them more effective: …

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Want those finger-like muscles around the ribs? Build your serratus anterior like this: …

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Think you're a pro at planks? Your abs will respond better to this variation: …

30 - The Motivational Gym Shop


31 (@cutandjacked) • Instagram photos and videos

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Lower slowly, go heavy, build your biceps. You'll need a partner for this: …

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Here's a simple test to determine whether or not the back squat is right for you: …

Watch Kai Greene: The Return Online | Vimeo On Demand

After placing 2nd at the biggest bodybuilding competition in the world, Mr. Olympia, for 3 years in a row; a shocking announcement was made... Kai Greene would not compete at the 2015 Mr. Olympia. Dividing the fans, athletes, and judges alike.

4-Week Fat Loss Lies

You want abs in 4 weeks? Let's be honest, it's probably not going to happen. Here's how to see around fat loss lies and realistically transform your body.

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

5 Bodybuilding-Approved Canned Foods

There is a section of the grocery store that nobody wants to be caught lingering in. No, it’s not the dairy aisle, despite the onslaught of sugary calories it can provide. No, it’s not the bulk aisle, where the temptation to sneak a chocolate-covered almond or two is hard to resist. And it’s definitely not the deli counter where the cute girl slicing up prosciutto has caught your eye. The place in the supermarket where you’re likely to tilt your head down and get in and get out fast is the canned-food aisle. That’s because canned food is considered a last resort when it comes to feeding yourself, worthy of little more than sustenance for college kids or your cat.

38 on Twitter


5 Best Foods for Building Muscle

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

Nossa! M&F and Arnold Team Up In Rio

We're in Brazil and The Terminator is right here with us! Thanks for dropping by our #arnoldclassicbrasil booth, @schwarzenegger! #legend #Arnoldclassic #gymlife #gymmotivation #selfiesaturday

Row to Grow

Rowing motions give your back depth and thickness. The way I look at it is that the chinup (which starts of every back routine I do, and for which I do the most sets of any back exercise) tends to work the back from the outside in. In other words, it hits mainly the muscles on the edges of the back just under the armpits, which are primarily the outer-upper aspect of the latissimus dorsi muscles. On the other hand, a row tends to focus the stress from the inside out, punishing those cords of muscle that make up your mid- and upper-inner back muscles, which include not only the inner portions of the latissimus dorsi, but also muscles like the erectors, teres, and rhomboids.

ATTN High School Coaches Who CARE: How to WIN The High School STRONG Program • Zach Even-Esh

Vaughn Meehan of #Howell #UndergroundStrengthGym #Manasquan - started training here three years ago at the end of 5th grade, his dedication & progress have been amazing! / I remember last year when he was on a lacrosse team he scored almost 20 points in one game!!! / He doesn't make excuses, just shows up & does WORK!! #LiveTheCode365 #UndergroundStrengthCoach #Edison #Hustle / Those are 106 lb #Kettlebells + 40 lb chains. / #WorkEthic on point!!! #RELENTLESS

Jennifer Harmande on Twitter

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Frank Dux Interview - The Real-Life Bloodsport | Arnold Classic 2016

Frank Dux Interview - The Real-Life Bloodsport | Arnold Classic 2016

MEX Muscle Excellence | U CAN!

Muscular Development 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

Your Hunger Hormones Guide

Leptin is produced by your fat cells and is responsible for keeping your food intake at normal levels. This hormone will keep you from overeating and experiencing that bloated, uncomfortable feeling after a meal. Leptin tells your brain, “I’ve had enough.” This hunger hormone aids in keeping you at a normal body weight while also helping you increase the rate at which you burn calories during workouts and rest.

6 WWE Divas to Keep An Eye On at WrestleMania 32

Will WWE's biggest event be remembered as the year the women stole the show?

Quest just released Protein Spray Tan

Ron Penna, Quest’s CEO and the head of its R&D department had the following to say about his newest incredible edible, “"It’s the perfect blend of nutrition and presentation. Since there’s already so much going into contest prep, you’re killing two birds with one serving. Lick it off for faster absorption. Or, if necessary, just take it as a protein shot."

Paige VanZant is Making her Mark on 'Dancing With the Stars'

VanZant had entered the season dancing with Mark Ballas (in above photo), who has since been sidelined due to a back injury sustained during rehearsals the day before Monday's Week 2 performance. Quick to fill in was Alan Bersten (below), a member of the Dancing With the Stars dance troupe. The duo made a stellar performance during Monday's Latin night, scoring 24 points out of 30 from three judges. VanZant is the favorite to win based on her dance and cheerleader background.

51 6 Things Experienced Lifters Do Every Day
52 On Trial: Incline Dumbbell vs. Preacher Curls
53 Steve “King Snake” Kuclo’s KING-SIZED Workout
54 9 Foods That Will Kill Your Sex Drive
55 on Twitter
56 Five Workouts to Lose Weight Without Traditional Cardio
57 3 Reasons You're Not Ripped
58 5 Things to Know About Boosting Your Metabolism
59 Big Ramy's Chest Test
60 Hidetada Yamagishi on Twitter
61 Zach Even - Esh on Instagram: “Everyone SAYS they want to WIN, but FEW do the work REQUIRED to WIN! #UndergroundStrengthGym #Edison #Manasquan #TRUTH #LiveTheCode365…”
62 Mr. Olympia LLC on Instagram: “#MrOlympia #Sandow @mr.olympiallc @thedorianyates @lee_haney_official”
63 The 30 Best Arms Exercises of All Time
64 Zach Even - Esh on Instagram: “The #Dog Life!! #Doberman cc @dobermanpride”
65 Gladiators on Twitter
66 25 Workouts You Can Do in 25 Minutes or Less
67 The Ultimate Guide to Clean Eating
68 Five Foods to Eliminate from Breakfast
69 28 Days to Lean Meal Plan
70 Quest’s New Protein Spray Tan is Already Backordered
71 Robert Larson on Twitter
72 Weekly Twitter Giveaway Terms And Conditions
73 Entertainment Weekly on Twitter
74 Some training videos from week 26/3-1/4
75 The Inner Beast Workouts: Imaginative Ways to Get Scary Big, Strong, and Shredded
76 The Classic Straight Up Biceps Workout
77 Off The Plane and Into The Gym // Banded Chest Workout - Tails Of The Dragon - EP. 9
78 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#TBT When @mona_muresan caught a sick shot of me through the mirror while I was at my shoot for @muscle_and_fitness! Oh btw @mctuthill did…”
79 7 Early-Morning Stretches to Build a Better Body
80 ATTN COACHES!! WIN The High School STRONG Program
81 Mike Titan O'Hearn on Twitter
82 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “More stops on the Titan Tour 2016! April 16th I'll be guest posing and bringing down the house at the OCB Pine Tree State Championships.…”
83 The $100 Billion Hoax
84 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Titan Tour 2016 is coming your way, @livefittexarkana Texarkana! I’ll be at the #LiveFitTexarkana Fitness Expo inside of the Texarkana…”
85 Wheeleronfire on Twitter
86 Kai Greene on Twitter
87 RCSS Brand Madness
88 Shawn Ray on Instagram: “Shawn Ray "Muscle & Fitness Camp" Sponsor, Liquid SunRayz is in the House here in Brazil at the Arnold Classic Representing!!! #tanning…”
89 David Baye Previews the 2016 Arnold Classic Australia
90 Primary Legs!
91 Elliott Speaks with King Ronnie Coleman
92 Mike Classi on Twitter