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Russian Oak: Young Bodybuilder Looks Just Like Arnold

Anton Ryskin, 22, is the closest thing to an Arnold Schwarzenegger clone we've ever seen.

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1
Sagittarius Horoscope for Friday, May 13, 2016

Friday, May 13, 2016 - You are graced with a natural ability to shine your love light into the darkness, creating a more meaningful experience without appearing overly serious. Still, there are weighty matters on your mind and you should take them to heart today. Luckily, your thoughtful actions now will begin to resolve the emotional tensions that have plagued the past few weeks. Adopting an I-can-do-it attitude is the first step toward lightening your load.

2
The Rock Clock™ on the App Store

The sweet tunes of Dwayne 'The Rock' Johnson was the motivation I was missing as I began my daily routines. I can honestly say these past few days I've woken up with more energy, determination and grit. I couldn't be more delighted The Rock found a way into all our bedrooms but I can't help but think he could have found a more energy efficient way. The need to leave this sweet app open overnight is a real bummer. I know The Rock always thinks ahead and would never go to sleep without plugging his phone in but The Rock is also pragmatic. He would recognize that at times it is just impractical to plug the phone in. Like when I'm camping and I want to get juiced up for that big hike. I have no doubt The Rock has some of our nation's top minds working on this. They should set the fix as a project and wake up on The Rock's time, they'd have it fixed (crushed) in a week.

3
8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

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T NATION on Twitter

Override your body fat set point and stay lean forever. Here's how: https://www.t-nation.com/supplements/change-your-body-fat-set-point … pic.twitter.com/2oD58pqO8t

5
Top 5 Traps Training Mistakes

Traps get no respect. They fit in with both shoulders and back, and therefore can be worked (and overworked) with either. Piggybacking with broader workouts, traps seldom get the honor of their own routines, and yet, your two trapezius muscles (left and right) are large, dramatic and complex, bracketing your delts and neck, and forming a kite on your upper back. By contrast, your biceps are puny and simple, but surely you have a bi routine and dote on every curl. Don’t shrug off trapezius training. Give it the respect it deserves by passing our traps test. Class is in session.

6
The Top 15 Pushup Variations

Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."

7
The Workout to Make Your Forearms Pop

10 Exercises That Work Your Arms to Exhaustion >>> But if you really want to increase forearm vascularity and size, Valentin put together a strategic routine which will hit every angle of the muscles within the forearm. "You'll trigger the main muscles of the posterior side (the back of your hand or on top of your arm): the flexor digitorum superficialis (which is attached to all fingers except the thumb), and the branchioradialis (which comes down into the thumb). Then again on the anterior side (palm side of your hand or bottom of your arm): the flexor carpi ulnaris and flexor carpi radialis (which attaches to all of the muscles in your hand), and the palmaris longus (which attaches to all of the tendons in your hand)," says Valentin. So add the following workout to your arsenal twice a week on non-consecutive days or to the end of your upper body or full body routine to watch your muscles below the elbow finally grow.

8
T NATION on Twitter

Row the right way. Here's how most people screw up this exercise: https://www.t-nation.com/training/tip-stop-rowing-with-excessive-rom … pic.twitter.com/x67oCuDkv4

9
T NATION on Twitter

Got scrawny calves? This exercise looks weird, but it works: https://www.t-nation.com/training/tip-discover-the-single-best-calf-exercise … pic.twitter.com/kteqJOXFWE

10
T NATION on Twitter

"I think it's safe to say that powerlifters don't need to be making athlete decisions." https://www.t-nation.com/training/tip-test-your-lower-body-strength … pic.twitter.com/H9yNMicMRY

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6 Ways To Reduce Body Fat While Increasing Muscle

One of the biggest mistakes people make when they're trying to burn body fat is performing lengthy sessions of steady-state cardio. This works for burning calories, but it can also spin you into a caloric deficit where your body begins to preferentially burn muscle tissue over body fat. Instead, use high-intensity interval training (HIIT) as your primary form of cardio. Why? HIIT has been shown to preserve muscle mass, and even enhance fat use as fuel. 4,5 That's a winning combination!

12
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

13
T NATION on Twitter

Weak feet and ankles = difficulty firing the glutes in big lifts. How to fix it: https://www.t-nation.com/training/tip-strengthen-your-ankles-and-feet … pic.twitter.com/MrTkuyFxVU

14
The 10 Best Chest Exercises of All Time

Toning your chest won’t just make you stronger—it’ll give you a boost in all the right places. And of course the perks (pun intended) go beyond flattering your figure. “In order to balance out your posture, you must perform chest exercises ,” says Jacqueline Kasen, Body Architect at Anatomy at 1220 in Miami. “For every two pulling exercises, you should perform one pushing exercise. People have the intention of performing chest exercises, but due to poor form, place the intention negatively on their back.” That’s why Kasen wants you to keep these three key points in mind: First, retract your scapula throughout; contract first, follow through second; and maintain tension throughout. Sticking to these points will help you develop a strong chest and get the results you want. These chest exercises will give you great definition:

15
BSN Europe 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

16
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

17
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

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CutAndJacked.com (@cutandjacked) • Instagram photos and videos

19
Live It, Love It

A great thing was the pace of my progress, and the time I allotted to it was of my own making. That’s what I urge each FLEX reader to do. Set your own goals, apportion the correct time to work for those goals and then enjoy! I can think of no better way to embrace life than to bodybuild. The act of building and strengthening one’s muscles through training and sound eating habits is an affirmation of the miracle of the human body itself. Ways to do that are abundant in the pages of FLEX. In this month’s issue, for instance, we have a feature on Mark Dugdale and Troy Alves training for a classic V-taper physique; an article on the lowdown on which supplements will boost the effects of a lowcarb diet; and the continuation of the Brute Strength Program and its radical approach to muscle and power gains.

20
8 Tips to Burn More Fat

This helps you with the simple philosophy behind fat loss : Burn more calories than you take in. If your goal is fat loss, incorporate 4-6, 30-60-minute cardio sessions per week into your training schedule.

21
4 Ways to Burn Fat That Beat HIIT | T Nation

The higher the exercise intensity, the greater the metabolic impact. (1) Case in point, a 2008 study showed that high-intensity exercise sessions over 6 weeks (3 times per week) are a powerful method to increase whole-body and skeletal muscle capacities to burn fat. (2) As such, high-intensity interval training (HIIT) has become a popular and proven method to use for fat-loss, as well as to improve cardio and conditioning levels. (3,4)

22
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

23
The Best Bodyweight Exercises for Biceps

Let's be real for a second: Every guy wants good biceps. They're one of the most notorious "mirror muscles" that pretty much everyone loves to sculpt—and show off. Your biceps are actually composed of two muscle groups: The brachii and the brachialis. The former is what connects your shoulder to your forearm, helping you do things like bend your elbow and twist your arm. The latter is more of an assistant, helping the brachii to do its job. Long story short, you need to attack both groups to get those guns you want to show off at the beach all summer.

24
Predator by Beast Sports Nutrition at Bodybuilding.com - Lowest Prices on Predator!

Warnings: NOT FOR USE BY INDIVIDUALS UNDER THE AGE OF 18 YEARS. DO NOT USE IF PREGNANT OR NURSING. Consult a physician before using this product. Do not exceed recommended serving. Exceeding recommended serving may cause serious adverse health effects, including heart attack and stroke. Discontinue use and call a physician or licensed qualified health care professional immediately if you experience rapid heartbeat, dizziness, severe headache, shortness of breath, or other similar symptoms. Individuals who consume caffeine with this product may experience serious adverse health effects and those that are sensitive to the effects of caffeine should consult a physician before consuming this product. Improper use of this product may be hazardous to a person’s health. Do not use during strenuous activity in high temperature conditions (Greater than 80 degrees Fahrenheit). Drink at least 2 liters of water daily and consume adequate calories when using this product. For CA residents only, this product contains chemicals known to thestate of California to cause cancer and birth defects or other reproductive harm.

25
Instagram photo by Flex Wheeler • May 14, 2016 at 4:58am UTC

26
Ronnie Coleman turns 52 | Birthday stories

My team made this cool birthday video for me. Best team and best life a guy could ever ask for!! Yeah buddy.

27
Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes

I don’t eat breakfast very often, but breakfast foods are one of my favorite things to eat. From eggs and chicken sausage, to waffles, pancakes, and french toast, it’s hard to go wrong with any morning meal favorite. The problem? Many carb loaded breakfast foods clock in at thousands of calories, and there’s nothing about them that would even come close to qualifying at healthy.

28
mohstahfha ghafoori 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

29
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

30
The Bulldog™ 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

31
Weekly Twitter Giveaway Terms And Conditions

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.

32
Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • May 14, 2016 at 11:29pm UTC

33
Success Motivation / Results VS Excuses

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course Success Motivation / Results VS Excuses ======================== TRAINING COURSES: Join my Online Team & Coaching Program: http://GarageGymAthletes.com Or Here: https://marketplace.trainheroic.com/#... High School Strength & Conditioning Workouts http://bit.ly/high-school-strong Access to my Membership Site, Underground Strength Inner Circle: https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://zacheven-esh.com/bodyweight-bo... Get Stronger, Tougher & Faster http://zacheven-esh.com/manual/ ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion http://UndergroundStrengthCert.com Strength Coach Business Tips - http://UndergroundBizJournal.com The Warehouse Gym Business Blue Print: http://zacheven-esh.

34
Travis Babel on Twitter

@BornFitness What protein flavor do you recommend for your protein ice cream and protein cookie recipes? #AskBorn

35
Power Cleans for Athletes [Discussion w/ Travis Mash & Zach Even - Esh]

Power Cleans for Athletes [Discussion w/ Travis Mash & Zach Even - Esh]

36
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

37
Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

38
Build A Back Like Arnold's

Instead of locking himself into a cut-and-dry scheme of 4-5 sets of 8-10 reps, Arnold would instead pick a number – say 50 or 60 – and complete as many sets to failure as it took to reach that number. Usually, this meant starting off with a set of 10-12 quality reps, with the numbers quickly falling off after that. By his last set, it wasn’t uncommon to be trembling through 4-5 reps. But that didn’t matter. What did matter was that he put in the work it took to get his lats growing.

39
Trick Out Some Killer Triceps

This is a great move, but typically you need a partner to place weight across your lap. If you don’t have a partner, sit on one bench and set the weight across your lap, then put your hands in position. Next, place one foot at a time on the opposite bench before you press upward onto your hands and move your glutes off the bench. At the end of the set, sit back up on the bench and remove one foot at a time from the opposite bench.

40
11 Best Snacks To Crush Your Cravings

The mid-afternoon hunger strikes again, and you find yourself wandering to the vending machine – eyes glazing over the sugar-laden snacks. The exact cause of food cravings is difficult to pinpoint, but experts believe physiological mechanisms, environmental factors, and hormones cause them. Acting on these cravings can easily squash your macros—derailing your fitness goals. Studies have shown that snacking on the right foods such as high-protein and fiber-rich foods can keep you feeling fuller for longer and give you that energy boost you need. So when hunger and cravings make an appearance, chose snacks around 100-200 calories and are rich in protein and fiber.

41
Build Mass With Squats and Milk

There are several versions of 20-rep squat workouts. Each workout would start with a basic warm-up followed by the heavy set of 20-rep squats immediately followed by 20 pull-overs to expand the rib cage and to add size to the chest. Some rules on the squat are as such: squat as deep as possible for maximal range of motion (try to touch your hamstrings on your calves) and lifting belts are not allowed. Remember, half-reps will only get you half the results. It might be obvious for some, but back squats are recommended as more weight can be used. Also, the bar can "rest" on your back between reps.

42
Master Your 10-Rep Max

Are you really ready to move up in weight? Use these four tricks to learn how to command your top muscle-growing poundages.

43
Light Up Your Legs

For Morel, Sunday really is Fun Day, because that’s when he hits his legs the hardest with an onslaught of barbell squats, front squats, and leg presses. The volume is high, the reps are high, the weight is high, and apparently, so too is Morel’s pain tolerance. He also ramps up the intensity, supersetting more than half of his routine. Exhibit A: He pairs squats and leg presses for eight heavy, high-rep supersets to start the workout. Some people spend their Sundays watching football. Morel spends his with more than two hours of training legs in the morning and then devoting the rest of the day to hanging out with his family. The better the workout goes, the happier he is the rest of the time. “Most of my workouts are really good,” he says, “but when I have a really great leg workout, it just makes my day.”

44
Muscle & Fitness Warrior Fit: Fit Test

Ready to see where you stack up as a Warrior? Try each of these military-inspired physical fitness tests individually to see how Warrior Fit you really are, or complete all the tests for the ultimate, body-blasting challenge. Once finished, catch your breath and crawl over to your desktop to see how you rank on our Warrior Fit scale - and share your results using #MFWarriorFit.

45
The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

46
9 Exercises for Massive Forearms

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.

47
Maximize Your Delts

Such were the humble bodybuilding beginnings of Maxx Charles. Emigrating from Port-au-Prince, Haiti, to Long Island, NY, with his family when he was 12, Charles was always fascinated with muscle. From lifting whatever he could find around the house, he eventually made his way to a local gym, lying to his mom and dad about his whereabouts at first until they finally relented when he was about 15 and started to at least grudgingly support his ambitions.

48
Six-Week Power Abs Routine

The Power Abs Program's focus is to not only streamline your waist by getting rid of the flab but also etch in deep abdominal muscle - so whenever you take off your shirt, your  six-pack  will be clearly visible. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights - which you may not have known. And here's more: Powerlifters and strongmen have great abs. Sure, they're buried under layers of bodyfat, but deep under that flab are an incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis. Those guys need to have super-strong and well-developed ab muscles to lift the massive amounts of resistance required by their sports. Like a powerlifter, you want  strong abs . Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries. And a stronger midsection means more strength on all your other exercises, since that's your core. Unlike a powerlifter, however, you want a chiseled six-pack. But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program.

49
8 Amazing Fat-Burning Intervals

By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to regularly work short, intense bouts of exercise into your workout regimen.

50
Exercise More To Beat Depression

The study consisted of a group of men and women over an eight-week period from Rutgers University, 22 participants suffering from depression and 30 mentally healthy participants. Researchers had each participant start with 30 minutes of meditation followed by 30 minutes of aerobic exercise. Participants were also told that if their thoughts drifted to past events during the workout that they should refocus their breathing. This technique allows those with depression to accept "moment-to-moment changes in attention." Tracey Shors of the Department of Psychology and Center for Collaborative Neuroscience says, "Scientists have known for a while that both of these activities alone can help with depression. But this study suggests that when done together, there is a striking improvement in depressive symptoms along with increases in synchronized brain activity."

51 How Charles Dixon Built One of Bodybuilding's Widest Backs
52 The Workout Plan to Build Your 'V' Taper
53 15 Ways to Gain Lean Mass
54 Do This, Not That: 6 Better Muscle-Building Moves
55 12 Post-Workout Shakes for Maximum Muscle
56 Supplement Spotlight: Fuel Up with These Pre-Workouts
57 Mastering the Zottman Curl
58 10 Proven Metabolism Boosters
59 How to Build Your Chest Without a Gym
60 Fat Loss for Big Guys - elitefts.com
61 10 Tricks for Bigger, Healthier Shoulders
62 How To Do A Burpee
63 5 Worst Things for Building Bigger Calves
64 The 10 Best Stretches For Men, According to 10 Trainers
65 4 Biggest Squatting Myths
66 The 5 Best Smart Scales
67 25 Ways to Improve Your Workout
68 12 Turbocharged Fat-Fighting Secrets
69 Summer Full-Body Workout Routine
70 6 Ways to Row Right
71 16 Nutritional Rules for a Full-Body Shred
72 4 Must Have Supplements for Physique Building
73 The Best Cross-training Shoes for Men 2016
74 Food Fight: Tuna vs. Salmon
75 Meatless Meatheads
76 T NATION on Twitter
77 30 Hottest Female Trainers on Instagram
78 The Three Best Diet Tips Ever
79 How to Gain Muscle in Just a Week
80 The High-Intensity Circuit to Sweat Your Gut Off
81 Occlusion Training for Chest Mass
82 T NATION on Twitter
83 7 Douchebag Moves at the Gym That Ruin it for Others
84 10 Foods to Cure Sore Muscles and Speed Up Recovery
85 5 At-Home Exercises For Your Thighs
86 5 Healthy Meals You Can Make in a Blender
87 The 15 Best Deodorants for Men
88 Getting Big Vs. Getting Strong
89 The 5 Worst Things to Do if You Want to Build Stronger Legs
90 T NATION on Twitter
91 6 Sexy Denim Jeans For Athletes
92 Expert Q+A: How To Handle Bloating?
93 Keep Your Dizzy, Gassy, Achy Body in Check at the Gym
94 17 Foods You'll Find in Any Fit Guy's Fridge
95 7 Killer Core Moves for Sleek Abs
96 The 10 Best Foods for Brain Health
97 Conquer Myths About Skinny Legs