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Kai Greene Hits the Mandatories - Arnold Classic Brazil 2016

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

Step Up to the Hylete C3 Challenge

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

Kai Greene's Post-Win Interview - Arnold Classic Brazil 2016

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.

Calves to Cows — 5 Methods to Improve Your Calf Development

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.

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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.

8 Unconventional Exercises for a Total-Body Workout

Sculpt a rock hard body with this killer muscle-building routine from IFBB figure pro Jelena Abbou.

6 Best Shoulder-Saving Exercises

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.

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How are the snatch and deadlift related? If you do either you should read this: …

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.

Rip it Good

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.

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 8 Worst Things to Do After a Workout

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.

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BACK, ARM & DELT Training: Arnold Schwarzenegger's MUST-DO Exercises -->

5 Mental Tricks for Better Workout Results

“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.

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.

H.U.G.E Top 10 Training Mistakes: Part 2

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.

H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

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The Spring Trim Up: How to Burn Body Fat Before Summer

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 .

Steve “King Snake” Kuclo’s KING-SIZED Workout

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.

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.

6 Testosterone Boosting Foods

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

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The World's Strongest Pro Bodybuilder? - Is it Akim Williams? --->

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Sick of carrying extra fluff? Strip it off before summer. Free plan:

The Best Leg Workout Under 25 Minutes

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.

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Don't deadlift like a hooker. Keep that spine neutral. 7 ways to fix your ATP: …

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Strength gains stalling out? Change your training. Here are your options: …

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A warm-up shouldn't be excessive. Get primed to train fast with this quickie: …

Tip: Make Healthy "Weight Gainer" Cookies | T Nation

Dr. Peter Lemon, renowned protein researcher, had a problem. His human test subjects wouldn't comply with the higher protein, higher calorie diets he needed them to eat for the sake of his research. Some of these studies ran for months and Dr. Lemon needed to make it convenient for subjects to consume the right nutrients.

Tip: Eat Proffles! | T Nation

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.

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Next time you get on the floor for push-ups try this shoulder-building variation: …

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What's the most weight you can squat for 10 reps? Here's why you should care: …

Zach Even - Esh on Instagram: “Have FUN & LOVE the training, the dedication & lifestyle 👊👊👊💀💀💀 #UndergroundStrengthGym #Edison #Manasquan”

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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

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Want an impressive chest? This drop-set will hurt, but the results will be worth it: …

The Transformation Workout Plan

If this expert-grade routine seems intense, that’s because it is. But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients.

The Secret to a Killer Core

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.

Why Every Man Should Drink More Coffee

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:

37 - The Motivational Gym Shop


38 (@cutandjacked) • Instagram photos and videos

The Transition: Build Large Legs, Strong Shoulders, and Shredded Abs

The Transition: Build Large Legs, Strong Shoulders, and Shredded Abs

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Want impressive legs? Pre-exhaust the quads. Here's how: …

Brian Moss on Instagram: “Backstage. Jay Cutler. Always a champ. @jaycutler #bodybuilding #ifbbpro #mrolympia #trix400”

10 Best Foods To Boost Your Mood

Although Hippocrates once said, “Let food be thy medicine and medicine be thy food,” it was once thought that food had no effect on the brain or feelings of well-being.  Caffeine, alcohol, carbohydrates and fats all directly effect how you feel.  There’s a reason that soups and stews in the winter months make us feel content or eating watermelon on a hot summer’s day can make us feel refreshed.  All these foods release certain brain chemicals that elicit feelings of happiness and excitement.

20-Minutes to Massive Legs Workout

I am sure that you have heard it all before. To get the complete physique that you want, working your legs hard is a necessity. The legs make up the largest part of your body and carry a ton of muscle. If you skip leg day, you are missing out on a ton of growth potential. Not too mention the large hormone release (testosterone, growth hormone), fat burning enzymes and caloric burn that come with working your legs. Leg day is also the toughest day of the week. It takes high volume, high reps with heavy weight, and mental toughness to get through a true leg routine that gets results. This also means that time becomes a factor. When we are pressed for time we tend to skip the hard stuff. We will fit in our chest and arm workouts since these are the show muscles and skimp on the legs. This is a huge mistake and it can be fixed. You can still get a solid leg workout in 20 minutes. With the right routine you can blast the legs in a short amount of time. There are four primary areas of the legs that need to be hit hard; the quads, glutes, hamstrings and calves. The key to a good leg routine is to use exercises that hit all those areas so no muscle fiber is left untapped.

The 20 Exercises from THE TRANSITION Workout Program and How to Do Them Right

If you're about to start our new "between seasons" workout plan called THE TRANSITION , you've come to the right place. You know, it's completely normal to be nervous about starting a new program, or walking in the gym for the first time. You're far from the first guy to feel that way—and you certainly won't be the last. To avoid potential injury, or unwanted thoughts racing through your mind ("Am I even doing this right?") we've laid out all of the exercises from the plan and provided a how-to video demonstration from the trainer who created it, Mike Beringer.

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Lawrence Ballenger on Instagram: “After a amazing workout with these beast we chugged protein shakes(mine was apple crumble from @myprotein_us) then we ate tons of new food…”

How Foam Rolling Is Good For Your Muscles

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.

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50 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The 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, 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.

51 The 5 Best Exercises for Women
52 6 Perfect Post-Workout Meals
53 Science Behind the Supps: ZMA-5
54 8 Reasons You're Not Getting Ripped
55 Ronnie Coleman on Twitter
56 10 Tricks for Bigger, Healthier Shoulders
57 20 Tips to Shed Body Fat for Good
59 Kyle St. Vincent on Twitter
60 Save $4 on the all new Animal Pak Powder at
61 7 Important Lessons from 7 Years As A High School Strength Coach With Brian DeFiebre • Zach Even-Esh
62 Mike Titan O'Hearn on Twitter
63 Electra-fy Your Body
64 on Twitter
65 Four Weeks to Six-Pack Abs
66 Which are your 3 best photos on Facebook?
67 Muscular Development on Twitter
68 Hardcore Contender - Rich Gaspari
69 12 Fat-Burning Salad Recipes
70 3 Tips for Nailing the Front Squat
71 Shortcut to Amazing Abs
72 Win a Chance To Train With Rich Gaspari And Hidetada Yamagishi! -
73 The Alpha Movement Podcast by Tom Foxley on iTunes
74 Muscular Development on Twitter
75 Kai Greene on Twitter
76 Muscular Development on Twitter
77 Satan a.k.a. Tobey on Twitter
78 Worldwide Health Coach on Instagram: “Just met this guy right here! Pro Power Bodybuilder @mikeohearn outside Embassy Suites just after registering for our Leadership…”
79 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Blasted chest with this beast @lawrenceballenger at 4am and its Friday which means one thing. We must flex! I had a great time killing it…”
80 Christopher Harris on Twitter
81 Mike Rashid King on Instagram: “April 23rd Grand opening of @iron_addicts_gym_miami You ALL are invited.... We'll be having an #IronWars 2 As well as @massy.arias hosting…”
82 Burpee Pull-Up | Exercise Guide
83 Why Parents INVEST In Wrestling?
84 Rack Pull Style Pulley Rows 4.6.16
85 Muscular Development on Twitter
86 Muscular Development on Twitter
87 Muscular Development on Twitter
88 Triple H Podcast Follow Up [Q&A w/ Joe D.] - Official Website of Joe DeFranco & DeFranco’s Gym!
89 Big Apple Sportscaster Has Big Time Physique
90 Badass Workout of the Week: Shoulder Attack
91 Phil Heath on Instagram: “#Repost @giftednutrition ・・・ The Gifted Nutrition Team has landed in Germany. Find us at FIBO and look for the GN McLaren around Cologne.…”
92 Tony on Instagram: “So I have been addicted to #powerbodybuilding and @mikeohearn for over a year now. I love watching those pr numbers climb higher and…”
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