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Micronutrients Matter: 5 Keys To A Great Diet - Bodybuilding.com

Learn the secret that has been helping the world's top fighters add years—and belts—to their careers. Make one simple change to your nutritional priorities, and watch your health and performance skyrocket together!

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Marc Megna's Lifting Lessons: Barbell Biceps Curl - Bodybuilding.com

You may not know it, but you're probably not getting the most from your biceps curls—and your arms are suffering for it. Here's how to make every curl more effective!

Watch Terry Crews Rock It on This 'Lip Sync Battle' Teaser

Terry takes on Mike Tyson in what should be an epic showdown.

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1
70 Ways to Eat for Muscle

2. DON'T OVERDOSE ON PROTEIN Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2 g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

2
Sagittarius Horoscope for Wednesday, April 22, 2015

Thursday, April 23, 2015 - You might be able to justify your position on a serious matter today, but your decision could have unforeseen consequences down the road. Everything appears more complicated than you prefer, making it all-too-easy to grow befuddled by the conflicting information. It's not that you can't see clearly; it's just that conflicting facts increase the difficulty of choosing one path over another. Take your time; forcing a final answer now creates more problems than it's worth. Dance with the unknown for a little while longer until your clarity returns.

3
8 Ways to Fuel Your Workout

You’re about to hit the gym and you have a big day ahead of you. What do you eat? Most of us are so concerned with the post-workout window of opportunity that we forget about pre-workout. Your pre-workout meal is just as important as your post. We need to make sure we fuel our bodies before working out. Training while fasted is not optimal for muscle gains. It’s similar to trying to drive your car cross-country on half a tank of gas. You will not get very far with only half a tank. The same goes for your body. Without adequate fuel, your workouts will not be as productive or intense as they should be. Here are 8 tips to help you improve your pre-workout meal and ultimately improve your workouts .

4
Walk With Me

Shawn Rhoden’s step-by-step leg workout

5
4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

6
How to Lose Your Gut in 10 Days

A headline like that screams, “bullshit”, but truth be told, it’s actually quite possible to do some serious damage. The key to success will be in the details, and you’ll need to follow them meticulously. But don’t stress, this is a short-lived emergency shred, not a long-term lifestyle plan. Party, vacation, we’ve got you covered.

7
T NATION on Twitter

For traps, shrugs and deadlifts don't work well for those with longer clavicles. Try this: https://www.t-nation.com/training/traps-are-the-new-abs … pic.twitter.com/MgLV2NhwQH

8
Explode Your Guns with this Biceps Blasting Method

The IGYG method is super simple and easy to program. Two training partners will perform an exercise for a specific number of repetitions and will only rest while the other one is working. So, once one lifter is done with their reps, the other partner will immediately begin their set. They will go back and forth until the total number of target sets is completed.

9
20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

10
The Ultimate Chest Finisher

The Plan of Attack Here’s a great way to finish your chest workout and quite literally give it everything you’ve got, leaving nothing in the tank. You’ve already completed heavy sets of chest presses at various angles, so now it’s time for a single-joint isolation exercise that reduces the involvement of the triceps and front delts. The pec-deck machine doesn’t require you to balance any weights; just set the machine for your body type and go. The key here will be how you do each of four sets. Each Set Differs Peak-Contraction Holds (Set 2): At the top of the rep, the point of peak contraction, hold your hands together for a full second, squeezing your inner pecs hard. Partial Reps (Set 3): Do a full-range rep, followed by a partial rep that’s only about a quarter to half of the range of motion, bringing the handles in again. Each 1-1/2 reps counts as a single rep. The inner pecs get a lot more focus using this method. Burn-outs (Set 4): Do a normal set to 10; then do as many quarter/half-reps as you can get, and keep going until you can’t possibly do another.

11
4 Surefire Ways to Battle Your Cravings

When battling with hunger the buck starts and stops with you. Sometimes hunger is in the mind. Learn to take your time eating your food, it takes 20 minutes for the food to hit your stomach and give you that feeling of fullness. If you rush down your eating, you will probably overeat. You have to keep your goal in mind when you’re hungry. Sometimes all it takes is a little willpower and determination.

12
6 Tricks to Improve Your Posture

When I think of bad posture I always think of people who sit at a desk all day long. Desk work is very demanding on your shoulders and your posture. Think about it. After working eight hours on a computer screen, your shoulders are rounded forward and your neck is protruding forward. Aside from having a desk job, you can get bad posture from working out incorrectly . Overdoing chest movements and not incorporating enough rear delt and back movements can increase poor posture. Poor posture is our bodies way of adapting to the situations we subject it too.

13
How to Come Off a Pre-Contest Bodybuilding Diet

How to Come Off a Pre-Contest Bodybuilding Diet

14
Breaking Bad

There are hundreds of possible issues that could reduce the effects of your training program. You’ve likely run the gamut, from feeling under the weather to a specific workout-limiting injury to a busy schedule, that’s kept you out of the gym. Unfortunately, there aren’t any miracle pills or magic remedies for those kinds of issues. But if you’re experiencing setbacks from training-related issues, the miracle cure is sitting right in front of you. Most often, we’ve either pushed too hard or not hard enough. At times we’ve dropped of training and yet other times we just simply failed to do something that we should have. It’s time to break your bad, and put some good back in to your program.

15
The Right Mindset for Optimal Training Performance

Earlier this year I took on a new client named Jim, a 74-year-old retired orthodontist. Jim had a torn rotator cuff and was not able to raise his right arm over his head. He had surgery to fix the issue back in 2001 but aggravated it again, and doctors were recommending another surgery. Jim wanted to get on with life and enjoy his retirement, not go under the knife again and plot out another long rehab process. To that end, he was motivated to do whatever it took to get the job done.

16
Break the Box: How to Hack "Angie"

For some out-of-the-box hacks to help you improve your performance on three of the most popular CrossFit WODs—called “Angie,” “Fran,” and “Fight Gone Bad”—we got in the box with Rob Orlando, a Reebok-sponsored CrossFit competitor and the owner of Hybrid Athletics in Stamford, CT. For each WOD, we suggest first giving it a try on your own to establish a baseline, then implementing Orlando’s tips as you improve.

17
Classic Gun Show

Welcome to the ultimate gun show. Each of the 20 top gunmen have something to teach you about arm training. Carry their advice to the trenches, and you’ll be well on your way to heavily arming yourself.

18
Bodybuilding Ain't Dead: Five Moves to Massive Biceps

Some say bodybuilding is dead. I say, f-that noise. I can't argue that multi-joint exercises don't pile on slabs of muscle fast, and CrossFit athletes aren't freaks of nature with questionable mental sanity to push themselves that hard. But at the end of the day, big arms look great, the pump feels amazing, and no one cares if you deadlifted 17 times your bodyweight to get them or not.

19
The Perfect Workout

has to wreak havoc on your joints—but we’re about to break it. In fact, you can have a great-looking body without wrecking it along the way. This plan incorporates careful programming, mobility, and corrective exercise to help you safely build both muscle and strength.

20
The 5 Best Barbell Complex Workouts to Burn Fat and Build Muscle

A barbell complex is any series of movements performed back-to-back with a barbell in which the set number of reps is completed for each movement before moving on to the next and the barbell never leaves the athlete’s hands until all the lifts and reps are completed.

21
A Bodybuilder's Traveling Checklist

Life is all about adapting, and traveling will force you to do this. So, what's the plan when you have to pack your bags? The best way that I have found to stay on track when you are away from home is to make a simple checklist. Stick to this checklist keep the wheels rolling with your training progress.

22
11 Weird Side Effects of Healthy Foods

Sure, healthy foods have phenomenal benefits on your mental and physical health, but they also have some weird side effects. Do you know what foods can disrupt your sleep, or which ones can boost your brain's ability to ward off disease? 

23
The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

24
3 Exercises To Make You A Better Runner

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all. (And as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb.) With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before.

25
Kai Greene's Answer to Muscle Growth

No. There’s something to be said for just doing the damn thing. There are people out there who want to focus on every little detail, every gram of sodium and protein and carbs and whatever. It’s like they want to one-up the professional bodybuilders and say they know more about nutrition than the people onstage. Maybe they do. I’m not where I am because I know more about nutrition than everyone else on the planet. The top bodybuilders onstage are not there because they know more about training science and nutrition than the average person sitting in the audience. A lot of times the difference between the person onstage and the person in the audience is their use of the knowledge. The people onstage have the discipline; they put in the work. So don’t overthink things that shouldn’t be that complicated. Just do the damn thing. - FLEX

26
VIDEO: The Full-Body Reconstruction Workout

Whether you unintentially let yourself go, or if life's everyday demands pulled you from your regular routine in the gym, it's time to get that body back. The full-body reconstruction workout is a solution for either the guy starting a new routine, or making a comeback. It's the perfect balance of complex, multi-joint exercises and lower-impact moves to stimulate muscle growth throughout the entire body.

27
Get Fit @ Work: The Perfect Lunch-Hour Workout

If you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.

28
Five Common Training Mistakes and How to Fix Them

Training “smart” means more than just knowing how to use the machines in your gym correctly. You have to think critically about your workouts , and make sure everything you do has a specific purpose and will get you closer to your goals. Here are five common mistakes guys make when training and how to fix them.

29
HuffPost Live

30
Project Flex Camp Ticket May 30-31st

IFBB Pro Flex Lewis presents the first  PROJECT FLEX  exclusive 2-day camp, presented by BSN will be hosted May 30-31st at the warehouse in Boca Raton, FL. This flextraordinary experience will allow campers to spend the day with Flex, learning about his story, his principles for success, nutrition, training and much more.

31
4 Ways to Minimize Irritation if You're Training with Allergies

Don't want to miss a workout because of a stuffy nose? Beat any symptoms and stay strong with these tips.

32
M&F Iron Maiden: Brooke Mora

Sizzling IFBB Bikini Pro Brooke Mora is sure to grab your attention...

33
Maggie on Twitter

34
The Complete Upper-Body Dumbbell Workout

With all the training tools at your disposal, none are as easy to use or as convenient as dumbbells. You can assemble a home gym set-up with just a couple of adjustable dumbbells and an adjustable bench, and get a perfectly good workout without fighting the crowds at the gym — or plunking down several hundred dollars for a membership. Dumbbells have some unique traits that other kinds of weight-training equipment don’t offer, so compiling an all-dumbbell workout is not only a great challenge for beginning lifters but also a solid go-to change of pace for more advanced trainees. This month we show you how to do a complete upper-body workout with nothing more than a pair of dumbbells and an adjustable bench. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. These engage more than a single pair of joints and thus recruit more muscle tissue. You can also move more weight than with single-joint movements, which is necessary if your goal is to build big muscles. The Dumbbell Advantage 1) Balance required.

35
A Dangerous Drop: Cutting 10+ pounds in 24 hours

When the body feels like it has lost too much water, the hormones Vasopressin and Aldosterone are secreted. The former closes up the bodies’ pores, while the latter deals with sodium intake. Both lead to water retention, which counteracts a fighters’ ability to lose the remaining pounds. Tricking the body into thinking that it has already stored enough water (Lockhart calls this a waterload) will deactivate the vasopressin, which will allow the body to keep sweating.

36
Get That: The Tricep Horseshoe

Grab a set of dumbbells and lay back on a flat bench. With palms facing each other and arms straight up, lower the dumbbells down so they end up alongside your head. Keeping your elbows locked and stationary, squeeze and flex your arms straight up, using a locked, neutral wrist. Shoot for three sets of 12 to 15 reps. "Don’t forget, the tricep is comprised of three muscles that need equal attention to develop the complete horseshoe. You can also concentrate on one specific part over another if there is an imbalance or even switch around your grip positioning," Moretti says. Check out the rest of our Get That series >>

37
iSatori ISA-TEST DA3 at Bodybuilding.com

Fenugreek Extract (Trigonella foenum greacum) is becoming a popular ingredient for bodybuilders. It contains a variety of powerful anabolic compounds, among them protodioscin and steroidal saponins. Unlike other natural testosterone-boosting herbs, fenugreek extract contains a host of active compounds in addition to protodioscin and saponins—all of which may help support testosterone levels, muscle mass, and sexual health.* Research suggests the majority of these saponins exist as saponin glycosides. Fenuside is a set of saponin glycosides that have been specially extracted and standardized to yield the highest potency and purity for maximal benefit. Fenugreek extract is the only natural substance that produces these unique Fenusides, which play a similar role to testosterone by binding to the testosterone receptor sites and supporting testosterone creation.* As a result, it amplifies the androgenic and anabolic activity in the body.* Equally important, though, it does this without shutting off the body's own natural production of testosterone.

38
Biotest 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

39
Ask Men's Fitness: How Can I Project More Sex Appeal?

and direct are sexy. My guess is you’re doing two things wrong: You’re not being direct, and you let yourself get walked on. To their credit, assholes are direct with their intensions. They’re not sweet and attentive and waiting for her to do something. So make a move. This does not mean get drunk and try to sleep with her. What I mean is be bold: Ask her out, go for that kiss at the end of a good date, and don’t be afraid to tell her you’re interested.

40
Career Advice from a Tightrope Walker

Nik Wallenda has crossed the Grand Canyon and Niagara Falls and even walked blindfolded between two Chicago skyscrapers on a ribbon-thin wire. No net, no harness.Here’s how the renowned tightrope walker...

41
Zach Even-Esh: Strongcast

In this episode of The STRONG Life Podcast I share some BIG lessons on money, your finances and lifestyle. I've seen countless people driving 40, 50 and $60,000 cars and they complain about having no money, being depressed or needing a discount on a...

42
T NATION on Twitter

3 things you can learn from CrossFit, even if you think they're wankers: https://www.t-nation.com/training/crossfit-apology … #workoutwednesday pic.twitter.com/BGDlaaYvV1

43
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

44
brandonAbenSwilfred 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

45
Rare Photos of the Legend, Arnold Schwarzenegger

Take a walk down memory lane with 7x Mr. Olympia, Arnold Schwarzenegger.

46
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

47
7 Healthy Drinks for Instant Energy | Eat This Not That

Oi Ocha means "Tea, please!" in Japanese. And to that we say, “Yes! Thank you!”A bottle of this calorie-free, sugar-free green tea provides slightly less caffeine than a tall cup of coffee and some impressive detox benefits, especially when consumed pre-workout. In a recent study, participants who combined a daily habit of 4-5 cups of green tea each day with a 25-minute sweat session lost two more pounds than the non tea-drinking exercisers. What makes green tea so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity.

48
Stay Balanced, Train Your Core With the Off-Set Loaded Lunge

Losing your balance, or rather, fighting to keep it, forces your core to brace your spine. One simple way to train core stability is with weight in one hand while the other is free, as in the off-set loaded lunge.

49
The Westside Method: Get Legit-Strong And Jacked As Hell - Bodybuilding.com

Simmons is convinced the same methodology he uses on men and women who live and breathe powerlifting meets and record-shattering feats of strength in front of admittedly sparse but fervent crowds can also work for the regular guy, the one who wants an athletic build and appreciably more muscle mass. Training with the Conjugate Method is a fast track to those goals. That's because pure strength equals muscle gains, a simple equation as old as lifting itself.

50
So You're Thinking About Having a Cheat Day

“This shows that our bodies are can respond dramatically to changes in diet in a shorter time frame than we have previously thought,” explained in a video . “If you think about it, five days is a very short time. There are plenty of times when we all eat fatty foods for a few days, be it the holidays, vacations, or other celebrations. But this research shows that those high-fat diets can change a person’s normal metabolism in a very short timeframe.”

51 Patrick Quinn on Twitter
52 Cellucor C4 at Bodybuilding.com
53 Sprain vs. Strain in the Bodybuilder
54 Make America's Best Tomato Sauce
55 Bettina on Twitter
56 Logan Galberach on Twitter
57 Kevin Levrone on Twitter
58 Poliquin Group™ on Twitter
59 Hardcore Abs: Value the Valslide
60 Chris Adams BA, CSCS on Twitter
61 Daniel Bryant on Twitter
62 Aaron on Twitter
63 Michael Glivar on Twitter
64 PHIL HEATH on Twitter
65 Selvin Golding on Twitter
66 Jacob on Twitter
67 Michael Glivar on Twitter
68 Neil deGrasse Tyson - Schools are failures
69 Flextraordinary Est. 1989 Crew Neck, Red
70 STRONG Life 55: Strength Coach QnA + What Trait Makes The BEST Athletes? - Zach Even-Esh
71 Comparison of Step Outputs for Waist and Wrist Accelerometer... : Medicine & Science in Sports & Exercise
72 Jay Cutler Interview FIBO POWER GERMANY 2015
73 Fighter Diet News
74 Your Risk for Breast Cancer May Be Higher than You Think
75 Dwayne Johnson on Twitter
76 T NATION on Twitter
77 Upright Rows: Widen Your Grip For Bigger Delts
78 Phil Heath: Pyramiding vs. Straight Sets
79 Joe DeFranco on Twitter
80 5 Reasons You're Not Ripped - Bodybuilding.com
81 Lee Haney Interviewed At The 2012 NPC Southern States
82 WWE Performance Center Welcomes New Class of Recruits