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Chef Robert Irvine: Steak 3 Ways

Chef Robert Irvine's new series shows you how to add variety to your favorite meals by cooking them three ways. When chicken gets old, try out one of these three steak recipes!

Training Science - Light Weights Can Kick Start Muscle Gains

First and foremost, statistical trends were noted for greater results in both strength and hypertrophy. Since only 10 studies met inclusion criteria, the trends imply that the statistical power of the meta-analysis may have been insufficient to detect a true difference for the heavy-load condition (the “type II” error previously mentioned). Other statistical measures suggest this was in fact the case. In particular, the pooled effect size for strength was markedly higher in the heavy- versus light-load condition (2.30 versus 1.23, respectively), indicating a large positive difference favoring high-load training. Moreover, all nine studies that investigated strength as an outcome favored high-load training, and six of them showed a moderate-to-strong difference in magnitude of effect. Considering the totality of the evidence, it can be concluded with confidence that maximal strength gains require heavier loads.

5 Wrestling Strength Training Tips • Zach Even-Esh

3 days a week I work with the college wrestlers and man, we thrash that weight room! The energy is through the roof and that is an understatement. The culture of what happens with your team is a HUGE key to their success. A dialed in, consistent off season training program is a make or …

The Sergio Oliva Jr. Story Part 1 - Creating His Own Legend

A child of two bodybuilders, Sergio knows that genetics only get you so far. It then takes will, work and hunger to be a champion. He has had no help, no sponsor and no free ride - but his upbringing has made him a stronger, better person - truly making his mark on bodybuilding #BeyondTheMyth. Watch Part 1 for info you may not know on the life and times of Sergio Oliva Jr.

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Top News
1
The Best Arm Workout with A Suspension Trainer

Tired of working out on the same machines over and over again? The suspension trainer has your back (or in this case your arms!). Try this workout as a change of pace to shake up our routine and get your arms growing again.

2
The Detox workout plan 2.0

You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

3
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

4
6 New Ways to Turn On Muscle Growth | T Nation

Basically this acts as your warm-up for every single training session you do. You can gradually add weight, but going heavy for 100 reps isn't the goal. The goal is to just get the blood flow going and get pumped. If you do this your legs will completely change their look in a few weeks, and it only takes a couple of minutes per workout.

5
Big Plastic Muscles | T Nation

Now, even Justin will admit that he never set out to emulate Ken, but after 490 cosmetic procedures, his face looks more like a doll than a man. The body isn't naturally his either. His biceps, triceps, delts, pecs, abs, butt, and even lats are fake. You have to hand it to him though – no Synthol. Justin had real, custom made silicon implants installed, many of which were designed by him.

6
Tip: Eat Flourless Chocolate Cake | T Nation

A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.

7
Mr. Olympia LLC 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

8
Tip: The Diet Food That Makes You Fat | T Nation

What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.

9
3 Peanut Butter Alternatives To Go Nuts For!

While not as common as other nut butters, the walnut variety is worth seeking out for its rich, slightly bitter flavor profile and impressive nutritional resume. Among nuts, walnuts lead in respect to omega-3 fatty acid. That means that when you spread this nut butter on your morning toast or atop apple slices, you'll add a dose of this desirable fat to your diet.

10
The 5 worst ways to fuel up pre-workout

“Putting the wrong things in your tank before you exercise can leave you lethargic, crash your system, or cause wicked cramps,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “And going on empty can do the same.”

11
Tip: Build Your Delts and Grip With One Move | T Nation

Once you've got the grip down, complete the lateral raise by bringing the plates up just below 90 degrees. Lower to about 10 degrees away from the hip rather than flopping the plates into your sides of your legs This range of motion will help you keep constant tension on the delts.

12
The 10 Worst Things You’re Doing for Your Muscles

But sometimes our habits in and out of the gym unknowingly can sabotage our hard work—or at least make us less efficient in producing the results we’re striving so hard to achieve. Here are the 10 worst things you’re doing for your muscles and what you can do instead.

13
2017 IFBB Pittsburgh Pro Figure Finals

The confirmation round of scoring and awards at the Pittsburgh Pro.

14
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (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.

15
Bodybuilding.com on Twitter

If your goal is to get as big and strong as possible, these eight products will help you do it! #Bodybuildingcom http://bbcom.me/2pAKdsW  pic.twitter.com/Cb8GbapmzI

16
Dwayne Johnson for President!

No one gets up earlier than Dwayne Johnson. Or goes to bed later. Or is more awake during the hours in between. No one in Hollywood is more buff, more driven, or gets paid better. The man has so much charisma and ambition he can do anything. Comedy, action, pretty little cartoon voices. Some people even say he could be president. GQ's Caity Weaver spent a few days with the ex-wrestler, pumping iron and pounding water (gotta stay hydrated!) and figuring out if The Rock is meant for higher office.

17
Instagram post by Shawn Ray • May 10, 2017 at 9:51pm UTC

18
The Effects of Eating Truckloads of Protein | T Nation

You could argue that this data is still short term. Most lifters are eating high protein for years to decades. What about 6 months into their high protein eating plan? What happens to their kidneys then? Dr. Jose Antonio again in 2016 published a one year study. Yep, one year. In terms of scientific research, that's a freaking eternity.

19
3 Questions To Ask Yourself Before You Decide To Compete

Bodybuilding is a tough business. Most competitors who step onstage do not win. You might show up the day of competition absolutely on point, with every vein, striation and pose dialed in, and yet the person next to you is just a bit more shredded, more vascular, and more dominating. Even seasoned bodybuilders with years of experience preparing their physiques rarely walk away triumphant. So ask yourself, are you prepared to sacrifice months, in some cases years, toiling away at the weight stack, slaving over the food scale , and pounding out monotonous miles on the treadmill to go home empty-handed?

20
Tip: Take This to Prevent Sun Damage | T Nation

Any more than that likely causes some degree of skin damage. Of course, exposing yourself to the sun for only 10 to 30 minutes is a lifestyle more suited to nuns, monks, and mole people. If you don't fall into one of those categories, you likely need to give yourself a little skin insurance.

21
Tip: One Dumbbell, Full-Body Strength | T Nation

From a standing position, press a dumbbell overhead on only one side. Work to keep your spine tall and perpendicular to the ground. Don't allow the weight to pull your body toward it, and don't overcompensate by leaning away from the weight to gain leverage and stability. The shoulders and hips should stay fairly level to the ground as you press.

22
Armed Warfare: CT Fletcher's Arms Workout

One thing's for sure: You won't get arms like CT's by pussyfooting around. His gargantuan arms are the direct result of relentless training and enough cursing to make a sailor blush. Armed Warfare is an exercise in both mental and physical fortitude. Pain is a permanent resident in CT's land of iron. He recognizes that this workout is going to hurt, but rather than let that bother him, he makes pain submit and yells, "Fuck you, pain!"

23
The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

24
5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

25
Bring Up Your Arm Size

Because the triceps make up such a large proportion (approximately 60%) of the muscle mass on the upper arm, when it comes to bringing up overall arm size, focusing on the tri’s is a smart plan. Of the three triceps heads — long, lateral and medial — the long head makes up the majority of the mass and adds the most size to the upper arm when viewed from side. One of the best ways to hit the long head is with barbell incline triceps extensions. To perform this exercise, sit back on an incline bench set to a 45-degree angle or higher. Hold a barbell overhead so that your arms are perpendicular to the floor. Keeping your upper arms still, bring the barbell down to the back of the top of your head by bending your arms only at the elbow joints. Return the bar to the start position by extending your arms at the elbows.

26
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

27
5 sleek, stylish pieces of soccer gear for spring 2017

The next time you head out to play some footie, deck yourself in this stylish sport-ready apparel.

28
Men's Fitness on Twitter

Build rock-hard muscle and get your body ready for the beach with this workout from @mike_simone_ : http://bit.ly/2o0K2WJ  pic.twitter.com/EpO7IdLgbi

29 Kai Greene

To see more from Kai Greene on Facebook, log in or create an account.

30
4 Reasons to Do the Touch-and-Go Deadlift | T Nation

The dead-stop certainly isn't bad technique, and of course that's what you do for a one-rep max. But in regular training, it's a technique that neglects much of the lowering phase. If we're talking strength, there's a give and take when it comes to eccentrics. You're probably going to be able to increase your work capacity in terms of sets and reps when you ditch the eccentric portion. That can mean more results, as long as you put in the time.

31
Sagittarius Horoscope for Tuesday, May 2, 2017

Tuesday, May 2, 2017 - You can see the distant horizons today, but have little inclination to visit them. You must singularly focus on your immediate surroundings, dealing with one subject at a time. Nevertheless, you don't possess the patience to continue concentrating on the tiniest minutiae when you want to be wrapping your mind around the entire picture. Generalist thinking will need to wait; like it or not, the devil is in the details.

32
Tip: Occlusion Training for Big Calves | T Nation

No, you haven't tried everything to get your calves to grow. Take a look at this extreme method.

33
FOX 5 Atlanta on Twitter

TODAY at 2, @HarryConnickJr 's dad joins him for the first time and they perform, PLUS dancer & singer @AsiaMonetRay performs! #HarryTV pic.twitter.com/OPJfKXil49

34
6 testosterone-boosting foods

A balanced diet will net you about 10mg of zinc each day, but the body only absorbs 2-3mg of it—putting you at risk for a deficiency. When the body senses drastically low zinc level, the pituitary gland limits the release of the luteinizing and follicle-stimulating hormones; they are responsible for triggering T production in the testes. In turn, that hormonal change throttles back on the amount of androgen-binding sites and free testosterone in the blood stream.

35
Legion of Blue 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

36 Shawn Ray

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

37
Tip: How To Do Every Rep of a Calf Exercise | T Nation

You need to attack the first two elements. So, do every rep in a way to increase the time under tension and get rid of the contribution of the stretch reflex so that the muscles do all the work.

38
Shawn Ray Superstar Seminar Maui, Hawaii

* FREE Raffle Items: SHREDZ, Quest Nutrition, Muscular Development Magazine, T-Shirts, Contest Titckets, Gym Membership, Personal Training, CHIK Pro Product and more!!!!!

39
FLEX on Twitter

You can't get much more up-close-and-personal than this! Check out the full Pittsburgh Pro guest posing video here: http://bit.ly/2qc6tNN  pic.twitter.com/TbsQENSDF4

40
To Wrap or Not to Wrap?

Researchers from the U.K. had lifters wrap their knees and squat with 80% of their one-rep max to determine the effects the wraps had on the biomechanics of the squat, compared with when the men performed the squats without wraps.

41
Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

42
Yummy Recipes 🍕 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

43
25 brutal workout finishers for rapid fat loss and muscle-building

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” - usually a brutal one to two set single-exercise or circuit protocol - you aren’t really finished with your workout.

44
Build Big Shoulders Without Pain

This exercise looks easy, but give it a try and you'll be shocked. Suddenly, you won't lift anywhere near as heavy as before. That's because this exercise doesn't test your strength as much as it tests your coordination and your ability to fire your muscles in a correct sequence (although it does measure your strength a fair bit). That might sound confusing, but the beauty with this exercise is you don't have to think about it—as long as the kettlebell stays up, you're doing it right.

45
The Ultimate 6-Week Home Workout

Are you so short on time that commuting 20 plus minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason where you want to train at home. Either way, it's why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench.

46
6 Perfect Post-Workout Meals

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

47
Muscle & 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

48
Today's Workout 48: The upper-body circuit to raise the bar

Start by elevating your upper-body workout with this mass-building circuit that focuses especially on your back and arms. Hitting 10 reps of wide-grip pullups and chinups won't be easy, but it'll grow your lats and traps. And finally, two separate rounds of single-leg bentover dumbbell rows will test your stability, as well as bulk up your biceps.

49
FLEX 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

50
Bodybuilding.com on Twitter

We are throwing free product at ya, take advantage while you can! Shop now: http://bbcom.me/2qjdrAM  pic.twitter.com/34Doq3lJVd

51 Annie Sharp on Twitter
52 The best 25 ways to get bigger
53 10 at-home workouts to build muscle in under 20 minutes
54 Kai Greene on Twitter
55 6 Supplements You Shouldn't Be Skipping
56 15 exercises to develop the best traps in the gym
57 Dwayne Johnson for President!
58 The 10 best CrossFit workouts to improve your endurance
59 10 Superfoods That Will Make You Fat
60 Instagram post by UndergroundStrengthGym • May 9, 2017 at 5:38pm UTC
61 6 Simple Moves to Build a Bigger Chest
62 6 Signs Your Arm Workout Sucks
63 Animal Whey by Universal Nutrition at Bodybuilding.com - Best Prices on Animal Whey!
64 Bodybuilding.com on Twitter
65 Big, Burly, Badass Biceps
66 Official Muscular Development Magazine
67 Tip: The Healthiest Snack Food | T Nation
68 Frank Marino on Twitter
69 Bodybuilding.com on Twitter
70 Instagram post by Ronnie Coleman • May 11, 2017 at 2:17pm UTC
71 Shawn Ray
72 Muscle & Fitness on Twitter
73 Lose Yourself To Find Yourself | Jeremy Thiel • Zach Even-Esh
74 Kevin Fay on Twitter
75 Muscle & Performance on Twitter
76 Shawn Ray
77 Tip: More Protein Equals More Muscle | T Nation
78 Instagram post by Muscle Memory Magazine • May 10, 2017 at 7:15pm UTC
79 CHRISTIAN EVANS on Twitter
80 Dwayne Johnson on Twitter
81 Muscle & Fitness on Twitter
82 Dwayne Johnson on Twitter
83 Men's Fitness Wire on Twitter
84 Muscle & Fitness on Twitter
85 johnson#⃣4⃣ on Twitter
86 daniel santiago on Twitter
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88 Dwayne Johnson on Twitter
89 Kai Greene on Twitter
90 RESULTS, NOT EXCUSES | Underground Strength Gym
91 Tip: A Tougher, More Effective Way to Lunge | T Nation
92 Tip: Off-Bench Oblique Hold with Pulse | T Nation
93 Heath Evans on Twitter