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BUILT for the BEACH: Get That 'WTF?!' Body

The reboot of the original BUILT for the BEACH workout program is now available at mensfitness.com/b4b. It includes video demonstrations and new workouts.

http://www.bodybuilding.com/store/bbcom-deals.html?mcid=SM_Twit_Deals

Watch: The Two Best Punches From the Toronto Blue Jays-Texas Rangers Brawl

Rougned Odor fought with Jose Bautista and connected with a powerful punch after a hard slide on the bases.

Steve Kuclo - Athlete Preview - IFBB New York Pro 2016

Muscular Development's Shawn Ray talks about Steve Kuclo as he heads into the 2016 IFBB New York Pro, taking place this weekend in Teaneck, New Jersey.

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Top News
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
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.

3
6 Bench Press Variations for More Mass

Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

4
Training Style: FST-7

The pump-it-up philosophy of Mr. Olympia Phil Heath.

5
Top 5 Forearm Training Mistakes

The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.

6
4 Quick Tips To Naturally Boost Your Testosterone Levels

You may have heard so much about the importance of performing compound exercises for boosting testosterone levels naturally.   Following workout plans designed around the fundamental compound exercises such as the bench press, the squat and the deadlift is the ultimate way to accomplish this. Studies have shown that the more muscles under tension simultaneously, the more testosterone is released by the body. Although not as much as the compound movements, any type of resistance training has shown to help increase levels of natural testosterone in the body.

7
8 Worst Things You Can Do to Build a Bigger Back

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth.

8
13 More Fat-Fighting Tips

M&F shares even more secrets to shedding fat and getting lean.

9
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

10
The Underground Strength System • Zach Even-Esh

I'm excited to share this program with you and you will gain access to the program within 10 minutes of your purchase as this is a downloadable course. Again, this training system is NOT based on theory, it has been tweaked and dialed in as I've progressed through my journey since 1989 as an athlete and Coach. There's a reason why Coaches fly to my Underground Strength Gym from all around the world and the MAIN reason is because of the results my training produces. The training builds dominant athletes who are strong, tough, explosive and built like brick sh*t houses. Now it's your turn. Dedicated to Your Success, NOTE: This program is a download program. NO physical products will be shipped to you. You will receive an e mail with download instructions within 10 minutes after your purchase. If you do not see this e mail please check your junk folder. Support e mails can be sent Here. Thank You!

11
The 8 Worst Things to Do After a Workout

Once done training, your job is only half over.

12
4 Supplements to Keep the Muscle, Lose the Fat

Sixty-one percent of your skeletal muscle contains the amino acid glutamine. After a strenuous workout, levels of it will significantly drop. This amino acid is crucial in maintaining muscle mass and fostering muscle protein synthesis. As for fat loss purposes, glutamine can offset fat storage, making it a beneficial supplement for weight loss. Let’s not also forget that as we get older, levels of human growth hormone (HGH) start to decrease. Well, glutamine increases your body’s ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle.

13
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.

14
Tip: Do the 4 Best Biceps Exercises | T Nation

You'll notice that in all of these exercises (except the hammer variations) the wrist is either extended or neutral, to focus more of the stress on the biceps. That's not to say that there aren't any other great biceps exercises, but from experience, these are the best ones out there.

15
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

16
11 Reasons You’re Not Losing Fat

When your fat loss stalls, it feels like everything goes to hell. “Why isn’t this working?” you’ll ask. “What else can I do to lose weight?” Over time, you’ll get frustrated and discouraged because you’ll feel like you’re still training hard and eating right, but getting zero results.

17
10 Tricks for Bigger, Healthier Shoulders

To test if your shoulders are balanced, try performing a wall slide. Stand with your back against the wall, bring your arms to shoulder-height against the wall, and bend your elbows about 90 degrees so your hands are pointing upward. Now simply move your arms up and down along your body, in parallel with the wall, while keeping your back against the wall. You should feel your shoulder blades moving downward. If your arms keep moving forward, you're probably too stiff, or your shoulders are simply overdeveloped in the front.

18
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."

19
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.

20
Tip: Do the 4 Best Biceps Exercises | T Nation

You'll notice that in all of these exercises (except the hammer variations) the wrist is either extended or neutral, to focus more of the stress on the biceps. That's not to say that there aren't any other great biceps exercises, but from experience, these are the best ones out there.

21
Video Motivation: FEAR IS NOT REAL!

Video: Bodybuilding Motivation FEAR IS NOT REAL!

22
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!

23
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!

24
4 Things to Do AFTER Lifting to Boost Gains | T Nation

When it comes to speeding up recovery from a ball-busting workout, no single time period may be as important as the post-workout window. After the last rep, your main focus should shift to recovery so that you can train heavier, more often, and with greater intensity. Nutrition obviously plays a crucial role, but there's more you can do. Tapping into your parasympathetic nervous system response with specific strategies can also expedite recovery.

25
The Deep Chest Workout

If you’re looking to put more size on your chest, look past those same old bench-press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle builder for the pecs, anyway. Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises and see a bigger, deeper chest inside of a month.

26
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

27
CutAndJackedShop.com - The Motivational Gym Shop

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

28
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.

29
Built for the Beach Version 2.0: Five Muscle-Building and Fat-Loss Workouts to Expose Your Abs

You're going to start the program with the most hated (or loved) bodypart—legs. Why? Because leg day is tough, it's going to take a lot out of you—so let's get that out of the way early. We'll also make sure to put some serious focus on the abs. We've created TWO options of abs workouts that you'll add to three of the five workouts. We're also going to couple up chest and back—two more big body parts to crank up the demands. It will also leave you with one hell of a pump. You'll finish the week off with one of TWO options for something called the "Full Body Flush." It's exactly what it sounds like. You'll be drenched when you're done. And exhausted.

30
T NATION on Twitter

Here's why your chest shouldn't be hitting the bar during pull-ups: https://www.t-nation.com/training/tip-avoid-this-pulldown-pull-up-mistake … pic.twitter.com/ys5qQf7LSK

31
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

32
T NATION on Twitter

Some ab exercises are great. This isn't one of them. Better options here: https://www.t-nation.com/training/tip-replace-the-abdominal-side-bend … pic.twitter.com/N6hlBE9Tem

33
T NATION on Twitter

Don't diss cardio, but don't be a treadmill junkie. Just follow this rule: https://www.t-nation.com/training/tip-stop-doing-excess-cardio … pic.twitter.com/3na1baUhlE

34
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

35
Ripl - Create Animated Posts for Social Media

All rights not expressly granted in Section 1 above are exclusively reserved to Ripl. When using the Application, you may not modify, adapt, copy, translate, create derivative works from, publish, license, sell, or otherwise commercialize the Application, Content, or any information or software associated with the Application. You may not decompile, reverse-engineer, disassemble or otherwise attempt to derive source code from the Application. You may not remove, obscure or alter Ripl’s copyright notice, trademarks or other proprietary rights notices affixed for the investigation, defense, settlement, and discharge of any third party intellectual property infringement claim. You may not rent, lease, sublicense, or otherwise transfer rights to the Application. You may not use the Application in any manner that could impair or interfere with the Application or the Ripl website located at http://www.ripl.com (the “Site”). You shall not interfere or attempt to interfere with the operation of the Application in any way through any means, software, routine or device including, but not limited to, spamming, hacking, uploading computer viruses or time bombs, or the means expressly prohibited by any provision of these terms and conditions of use.

36
Built for the Beach Version 2.0: The Chest, Back, and Abs Workout

Day four of BUILT for the BEACH version 2.0 is a solid superset of two major bodypart for super fat-burn—chest and back. Mike Simone demonstrates the routine.

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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

38
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

39
8 Weeks to a Turbocharged Metabolism Training Plan

Change Up Your Cardio. You’ll perform two types of cardio workouts in both phases of this program. On Days 1, 3, and 5, you’ll do 45–60 minutes of steady-state cardio on a StepMill at 75% of your maximum heart rate (MHR). (If you don’t have access to a StepMill, use a treadmill set to an incline of at least 5%.) On Days 4 and 6 in Phase 1 of the program, you’ll perform 30 minutes of high-intensity interval training (HIIT) with your choice of cardio. (See “HIIT Plan,” right.) Integrating both types of workouts will allow you to work different energy systems to maximize fat burning.

40
The Truth About the 7-Minute Workout

Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.

41
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.

42
7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: Keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

43
How to Squat, BodyPower Muscle Building Session with Ben Pakulski

http://www.mi40nation.com - click to enrol and join the #MI40Nation revolution. How to Squat, BodyPower Muscle Building Session with Ben Pakulski - thank you to FoxyFit.DK for the video If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here http://www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA... Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

44
A Scientific Approach to Contest Prep

A recent paper published in the Journal of the International Society of Sports Nutrition did an excellent job of addressing the important questions that come up when preparing a precontest diet. One of the biggest questions, and the first that must be addressed, is how many calories should be consumed. Obviously, this is going to depend on your body size and body composition, but regardless of your size, the same principles apply. The first principle is that the greater the caloric deficit you impose, the more muscle you will lose. Aggressive dieting that results in sudden and dramatic weight loss can lead to equal amounts of muscle and fat being lost at the same time. Keep in mind that the body can break down muscle tissue five times faster than it can build it, so you want to do everything you can to protect all your hard-earned muscle as you prepare for your contest. Research on the subject indicates that a rate of weight loss equaling no more than 0.5–1% of bodyweight per week is going to reduce the loss of muscle mass. For most bodybuilders, this means no more than one to two pounds per week.

45
Simon Webb on Twitter

@biglozstrongman pleasure meeting you today true legend and gent. Got a happy son too :) pic.twitter.com/oo2vgFqCmS

46
T NATION on Twitter

"It's me against me!" No it's not, liar. How to draw healthy comparisons: https://www.t-nation.com/powerful-words/4-politically-correct-fitness-lies … pic.twitter.com/c4928WsykU

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Unique Ways to Cook Chicken

Chicken is easy, affordable, and packed with protein. But too many guys forget how versatile it is, and every recipe starts to taste like, well, chicken. Since your muscles need the fuel but your mouth craves flavor, we present this collection of nutrient-dense chicken recipes that are as kitchen-friendly as they are delicious.

48
20 Reasons You Should Take a Nap

The NSF recommends 20-30 minute naps for short-term alertness and improved performance. Just be sure you don't take one too early or late in the day; your body may not be ready for sleep yet early in the morning, and taking one late in the evening can throw off your natural sleep patterns, disrupting restorative sleep through the night. Remember, naps aren't reserved for children, the elederly, or the lazy. In fact, a power nap can be just the antidote for laziness.

49
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

50
The Love Handle Elimination Diet Plan

Let's be very direct here. If your diet sucks, you can forget about abs. You can even forget about a flat stomach, let alone the abs part. Now, while we're being brutally, and painfully honest, that doesn't mean the muscles, the flat stomach, or even the abs aren't attainable. It's actually quite simple with a little bit of willpower and the right direction.

51 Built for the Beach Version 2.0: The Shoulders, Arms, and Abs Workouts
52 The 5 Best Nighttime Supps
53 The 5 Most Effective Methods for Building Bigger Triceps
54 The Muscle-Building Standards: Build a Big Back
55 The Science Behind the Ketogenic Diet
56 The 20-Minute Weight Loss Workout
57 10 Tips To Break Through Your Fat Loss Plateau
58 T NATION on Twitter
59 Top 5 Bodybuilders Never Won Mr Olympia
60 Entertainment Weekly on Twitter
61 Cole Welch on Twitter
62 Workouts That Make You Better at Everything
63 T NATION on Twitter
64 Instagram photo by Sport 👍Interactive 👍Health👍 • May 15, 2016 at 7:13pm UTC
65 KC Mitchell on Twitter
66 Everything You Need to Know About IIFYM
67 T NATION on Twitter
68 Instagram photo by Zach Even - Esh • May 17, 2016 at 2:11pm UTC
69 Five Foods to Eliminate from Breakfast
70 Duke Castiglione Works Out With Actor Jason George
71 T NATION on Twitter
72 T NATION on Twitter
73 Tip: Do the 4 Best Biceps Exercises | T Nation
74 Success Motivation / Results VS Excuses
75 Carl Johnson on Twitter
76 The Ultimate Glute Workout
77 T NATION on Twitter
78 T NATION on Twitter
79 T NATION on Twitter
80 Muscle Phone™ on Twitter
81 Wide Pronate Pulley Rows 5.18.16
82 Instagram photo by Louis Velazquez • May 19, 2016 at 1:04am UTC
83 Universal, Dwayne Johnson, James Vanderbilt Plot Robert Ludlum Cinematic Universe (Exclusive)
84 Official Muscular Development Magazine... - Official Muscular Development Magazine | Facebook
85 Primary Chest, Shoulders & Triceps
86 Bodybuilding.com on Twitter
87 Instagram photo by FlexxYourFaithClothing • May 15, 2016 at 8:44pm UTC
88 Leo Barrientos on Twitter
89 Daggi on Twitter
90 Kai Greene on Twitter
91 Bodybuilding.com on Twitter
92 Bodybuilding.com on Twitter
93 Big J on Twitter