Become a leaner, stronger you in just 12 weeks!

Watch IFBB Pro bodybuilder Kai Greene hit the mandatories during prejudging at the 2016 Arnold Classic Brazil.

Exciting, new fitness campaign inspires participation and supports HYLETE nation charities.

Muscular Development's Shawn Ray caught up with Kai Greene shortly after his big win at the 2016 Arnold Classic Brazil. Hear from Kai & his trainer, George Farah on potential contest plans for 2016.

You can't easily change the shape or insertion of the lateral or medial head of the gastrocnemius muscles. But you can develop impressive calves with these techniques.

BUY NOW > Scientifically Engineered Pumps Enter the gym and experience Gamma-ray; the fastest working, blood...

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.

Thankfully, most shoulder issues are preventable. Unfortunately, most people would rather drive cross country with ABBAs greatest hits on loop than attempt a prehab exercise. Perhaps you are a “bench press every day” outlier with shoulders that would make a Cirque du Soleil performer envious. For the rest of us, chances are some prehab and soft tissue work would serve your shoulders well.

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.

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

“Light weight,” eight-time Mr. Olympia Ronnie Coleman says as he settles under a bar for a max-rep set of bench presses at 495 pounds. Little verbal cues like this represent the tip of the iceberg for what people have used to help them get through tough workouts. The brain is willing, after all, even if the flesh is weak. Our panel of experts chipped in on some of the psyche ups that they use to push the envelope in the gym.

F-A-T-S...yeah, it’s a four-letter word, but — as you’re about to see — the right kinds of fats actually do a body(builder) good. Whether your goal is getting huge or getting shredded, fats can be your ally. You just have to know which ones to eat, which ones to avoid, how much to eat and the best times to eat them. So put away your fears and get the full skinny on fats, your new BFFs.

As you progress, you can introduce machines to further isolate and overload the muscles and even to work around any nagging injuries you may have. But for now, stick with what’s written here. “When starting a new workout program, focusing on the fundamentals is key,” says Grinnell. “Pushing, pulling, and squatting heavy weight is what it’s all about. Throw in some arms, calves, and abdominal work with the right amount of cardio and you have a solid workout plan.”

I have been toying with an idea the last couple months of using threads for QA's. Here are the three Q and A threads I've posted so far.

We began counting down the TOP 10 TRAINING MISTAKES yesterday with numbers 10-6 (click here for part 1) , so now its time to cover the top 5.  Pay careful attention, because this is a posedown of the blunders responsible for halting more progress than any others. Get out your workout logbook and tighten up your wrist straps as we count down the five most likely derailments of your training progress and explain how to avoid them.

Yes, not only does stretching prevent injuries, it can help get you ripped. In this video, Mike Chang of  SixpackShortcuts.com  demonstrates a stretching routine that allows him to train hard every time he goes to the gym. Make sure you watch the video below before you stretch to learn the proper technique for each of the moves.

The best way to begin your morning? A healthy breakfast will give you the energy you need to conquer your workouts, your workday, and whatever else you’re facing. “Breakfast provides your body with the nutrients it needs to be productive while giving your metabolism an early boost,” notes Gavan Murphy, owner of The Healthy Irishman Events in Los Angeles, who designed the recipes on these pages. Foods high in protein, healthy fats, and slow-digesting carbs create an ideal balance to fire you up without a midday crash. Some of these recipes are for when you’re in a hurry; others are perfect for a leisurely brunch. And all are ideal for active women looking to start their days right.

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

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. Check out how that's done with the WINTER BULK UP program here . And then again, some might have just put on the blubber. But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you all up: The SPRING TRIM UP .

This week's badass workout is a vicious, high-volume delt-blaster that will hammer your shoulders with a barrage of badass moves. Do it right, and you're done in 30 minutes. If it's boulder shoulders you crave, put your pain threshold to the test with this week's badass workout.

Free-weight movements like bench presses and incline presses with both barbells and dumbbells should form the core of your workouts to build a solid foundation of size.

I first started training when I was 17 and HEAVY was all I knew. I had the mentality that if I could move heavy weight and continue to get stronger, I could get bigger as well! As most beginners know, pretty much no matter what you do, you will grow when you first start pumping iron. But, there will come a point when things need to change and you need to keep your body guessing, as it will adapt to whatever you are doing after a period of time. It may be six months or a year, but the same thing over and over will eventually stop working—the way it did when you first started the program.

Cutting back on carbs is a common approach to shedding body fat. Yet, most gym rats cringe at the notion of a long-term low-carb diet, fearing that they’ll wither away. Truth is, the error lifters typically make is not one of excess but rather they don’t cut carbs enough. Following a ketogenic diet—one in which you drop your carbs to a mere 5% of your total calories—may be the best diet for getting ripped in a hurry, and it’s certainly the most enjoyable. If you can’t imagine giving up burgers, cheese, and bacon to gain visible abs, a ketogenic diet is for you.

Creatine/Beta-Alanine - A Stack For Faster Muscle Growth! Learn more---> http://tinyurl.com/j3sapy7  pic.twitter.com/pqYg1oOMjI

Get back to building muscle and burning fat with these t-boosting power foods.

Frustrated with the fat hiding your hard earned gains? Fix it. Free download here: https://goo.gl/yNGvZj  pic.twitter.com/szuazdylau

This exercise is preferable to a machine leg curl because it involves both the glutes and hamstrings contracting together to flex the knee, which is how this movement occurs when walking or running. How to:  This is performed by placing the feet on a surface that will allow easy sliding such as a towel on a hardwood floor or plastic sliders on carpet. Lay on your back with feet flat on the ground, sliders or towels under each foot, and knees in the air. Press the hips into the air through the heels and keep the body straight from the knees to shoulder, allowing the knees to straighten. Push down into the heels to pull them toward the butt, again keeping the body straight from knees to shoulders.

Since the groundhog didn’t see his shadow, forecasters say spring is coming early this year, but will you be ready? How will you train, eat and sleep in order to obtain your sleekest physique? Will you cut your carbs, fats or maybe add in extra cardiovascular training to tighten up? Here are eight tips you can implement in order to obtain the physique you aspire to.

Don't miss out on 20% off our top brands today only! #BbcomBirthdayBash Shop Now --> http://bbcom.me/1MfdC60  pic.twitter.com/O3ToI2SOsH

Don't deadlift like a hooker. Keep that spine neutral. 7 ways to fix your ATP: https://www.t-nation.com/training/7-ways-to-fix-anterior-pelvic-tilt … pic.twitter.com/7AOYhNbwZk

Workout waffles? WOD waffles? Protein waffles? Wait... proffles! #Proffles better start trending. Whatever you want to call these, they're delicious. Waffles don't have to be a cheat day thing either. Make them like this and you can have 'em every day.

Strength gains stalling out? Change your training. Here are your options: https://www.t-nation.com/training/the-4-paths-to-strength … pic.twitter.com/GIb7wlQcLk

Each of these protein-packed feature powerful ingredients to help both your body and mind.

Next time you get on the floor for push-ups try this shoulder-building variation: https://www.t-nation.com/training/tip-master-the-push-back-push-up … pic.twitter.com/oNzTQg180J

Be efficient with gym time. Stop putting stupid stuff in your warm-up. A better way: https://www.t-nation.com/training/the-perfect-6-minute-warm-up … pic.twitter.com/HS470gqymI

Get relief for your tight calves. Foam roll them like this: https://www.t-nation.com/training/tip-how-to-foam-roll-your-calves … pic.twitter.com/Aih6Z0c2Gu

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

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

Strength isn't just about what you can do for one rep. Set PRs with more reps. Here's why: https://www.t-nation.com/training/tip-set-higher-rep-prs … pic.twitter.com/I6iLNYnkyu

Want an impressive chest? This drop-set will hurt, but the results will be worth it: https://www.t-nation.com/training/tip-use-the-jettison-technique-for-dips … pic.twitter.com/WSVKixFNum

No excuse for puny pecs when you've got the tools to build 'em. One surefire way to do it: https://www.t-nation.com/training/tip-do-partner-flyes-for-bigger-pecs … pic.twitter.com/soFfsfGG1Z

Combo lifts are the great equalizers for your abdominals. All it takes are a few high-powered moves like these, as demonstrated by IFBB bikini pro Jessica Paxson, to create full-body tension and burn stubborn fat. Translation: Here’s the beauty dynamite you need to sculpt a covet-worthy core.

Everyone should drink more coffee. Not just because java is delicious and can transform a rough morning into a kick-ass day, but because you’ll reap a whole host of incredible health benefits whenever you brew up a cup:

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

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

These abs exercises, modeled by two-time Fitness Olympia and IFBB pro Oksana Grishina , will help you build a sexy midsection by emphasizing different muscle groups with each workout. Do these ab exercises as part of the "Four Weeks to Six-Pack Abs Workout" on page 16 of our March/April 2016 issue. Add 30 minutes of cardio daily to help burn fat. And don’t forget your diet: Watch your total caloric intake and macros. Otherwise, you’re not likely to get the results you want, adds Caccavale. In one month, you should see a noticeable difference in shape and definition for abs you’ll love!

The jailhouse weight pile has limited equipment, yet inmates produce phenomenal gains. Because of a lack of equipment and crowded quarters, the con has two options: A.) get creative and grow or B.) enter a muscle- and strength-building stalemate and risk getting punked in the shower. My junior year in high school I trained chest with two huge ex-cons who chose option A. One day these two huge characters walked into the gym ready to throw around some pig iron and I was in awe of their big, round chests. Their session started off with a few compound barbell pressing exercises with tremendously heavy weight, and then it was time for dumbbell incline presses. The bigger of the two muscled-up specimens barked at me to help him as he grabbed the 140s and sat back on a steep incline and proceeded to lift the dumbbells to failure, approximately eight reps. He then sat up and said drop the seat a couple holes and proceeded to hit about five more reps. As he reached failure, I dropped the seat and he continued. As momentary muscular failure resulted, leverage (mechanical advantage) was improved by lessening the incline; this was unlike a traditional drop set or strip set where weight was reduced.

When you're bulking up during the winter, you traditionally take longer rest periods (around a minute) between exercises so your body can recoup completely. Now that it's spring, most of us are looking to shift gears to trim up for summer which typically requires full blown high intensity training. But, if you all of a sudden completely change up your program and eliminate or greatly reduce those rest periods (which is what you do during a "trim up" type routine) your body is going to be like "WTF!?" That's why you need THE TRANSITION: these workouts give your body that time it needs to literally transition from one type of workout to a completely different beast. These are the three workouts that have been missing from your routine. They can be executed for 1, 2, 3, or even 4 weeks before getting into a more aggressive cut. Think of it as a way to slowly transition into a different style of training.

In fact, the more you train , the more you should roll. While most people will see benefits from rolling first thing in the morning or while watching TV at night, serious athletes may need to do it up to three to five times a day for max benefits. Ideally, plan to roll before a workout for improved range of motion or after for faster recovery. “If you do a huge amount of activity, you have the potential to create a huge amount of congestion,” says Barrett. The one caveat: The effects are fleeting, so you have to roll regularly if you want to continue to see benefits. And doing it daily—or as close to it as you can—is key to maintaining the effects.

Which are your 3 best photos on Facebook?

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

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.