Top Videos
http://www.bodybuilding.com/store/bbcom-specials-2015.html?mcid=SM_Twit_Deals

15 Minutes To Fit: Meet Zuzka Light

Who is Zuzka Light, and how did she rise to the top of the fitness world? Learn the story behind this inspirational online trainer and author.

Steve Cook Smashes Arms And Shoulders

Big is good, but big and strong is even better. Build a set of seriously strong shoulders and arms with this superset-based video workout from Steve Cook!

[View All Videos]

Top News
1
Sagittarius Horoscope for Friday, April 29, 2016

Friday, April 29, 2016 - You're weary of doing everything the same old way today and yearn for the excitement of change. It's great to be innovative as long as your restlessness doesn't prompt you to add chaos to your life just because you are currently bored. Proceed with caution or you could manufacture a whole new set of problems before you know it. Although it might be contrary to your natural flair for the dramatic, making small adjustments to your normal routine is smarter than shaking up everything all at once.

2
Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

3
The Go Small to Get Big Arms Workout

Take a look at the workout below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

4
20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

5
How to Tell You're Not a Weight Training Beginner Anymore

When does a newbie stop being a newbie? Try measuring yourself against these benchmarks to see if you graduate to intermediate.

6
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

7
The Golden Age of Bodybuilding

More than three decades ago, magic was made in the original Gold’s Gym.

8
12 Laws of Fat-Burning

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

9
Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

10
How Much Protein, Carbohydrate and Fat Do You Need?

A: Normally, when you think about building muscle , you think protein. But Mike Francois, past winner of the Arnold Classic, knows that shouldn't be the only thing on your plate. Mass-building requires energy, through high carbohydrate intake. "To gain mass , you have to ensure you're getting enough protein to rebuild muscle tissue damaged through training, but you also have to eat a lot of carbohydrates because gaining size requires you to fill your muscles with glycogen," he says.

11
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.

12
Optimum Rep Speed for Maximum Gains

To determine how these factors play out in practice with respect to increasing muscle mass, my lab recently carried out a meta-analysis on the topic. 6 If you’re not aware, a meta-analysis pools data from all studies that meet a certain inclusion criteria. In this case, studies had to be randomized-controlled trials that directly compared the effects of different training tempos on muscle hypertrophy in healthy individuals. Moreover, the studies had to last a minimum of six weeks, and both groups had to perform reps to the point of momentary concentric muscle failure. A total of eight studies ultimately met inclusion criteria— a surprisingly low number for such an important topic. Analysis of these studies showed no significant differences in hypertrophy between rep durations of a half-second and eight seconds.

13
C.T. FLETCHER & MIKE O'HEARN : The TITAN vs SUPERMAN !

Watch this EPIC battle against the SUPERMAN from COMPTON and The TITAN , Mike O'Hearn, go neck to neck in a monster workout of ARMS at the Original Iron Addicts Gym , located in Long Beach,CA. Who dares to enter the valley of the BEAST?! In video : ROB DID IT #1849 , Legendary Bulo, Head Trainer Jabbaar "Phitlosspher" , Hercules & Tanc www.CTFLETCHER.com www.mikeohearn.com

14
The Classic Physique Debate

Bodybuilding is both a sport and an art, but that only begins to explain the tension. First, it’s the most subjective of all athletic contests. Which physique is ideal? Do you favor more mass or better proportions? Monster quads or a greater flow to the whole? And as art, styles clash, as if a lifelike sculpture by Michelangelo is next to an abstract painting by Picasso. Is bodybuilding foremost about the pursuit of harmonious refinements or the avant-garde urge to shock? On one side is Team Aesthetic, on the other is Team Freaky. And somewhere in the middle are men, like five-time Mr. Olympia Phil Heath, who combine elements of both. The debate has only grown with the creation of the classic physique division, which launches this year. How did we get here? Where are we headed? And what exactly is classic?

15
Muscular Development 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
Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

17
The 6-Week Routine to Run a 6-Minute Mile

How to do it:  First and foremost, you need to find your starting point. (Remember to warm up!) Run one time trial of at least 1000m to determine where you are. Run at top effort while maintaining form and control. This is 2.5 times around a standard 400m track. Start at the 200m mark, run to the finish and complete 2 more laps.

18
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

19
T NATION on Twitter

Squat deep for 50 reps. Why? Here's your answer: https://www.t-nation.com/training/tip-squat-carry-heavy-stuff-and-shut-up … pic.twitter.com/Dnf4NN0vMB

20
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

21
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

22
C.T. FLETCHER & MIKE O'HEARN : The TITAN vs SUPERMAN !

Watch this EPIC battle against the SUPERMAN from COMPTON and The TITAN , Mike O'Hearn, go neck to neck in a monster workout of ARMS at the Original Iron Addicts Gym , located in Long Beach,CA. Who dares to enter the valley of the BEAST?! In video : ROB DID IT #1849 , Legendary Bulo, Head Trainer Jabbaar "Phitlosspher" , Hercules & Tanc www.CTFLETCHER.com www.mikeohearn.com

23
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

24
CutAndJackedShop.com - The Motivational Gym Shop

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

25
T NATION on Twitter

Set-extending techniques build size fast. Try this one: https://www.t-nation.com/training/tip-do-micro-drop-sets-for-growth … pic.twitter.com/rPuYgrSVg9

26
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

27
Instagram photo by C.T. Fletcher The MASSterplan • Apr 30, 2016 at 9:02pm UTC

28
The Top 30 Muscle-Building Foods

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle . The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

29
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

30
T NATION on Twitter

Two things that make you fat that don't directly involve eating too much: https://www.t-nation.com/diet-fat-loss/tip-lose-fat-avoid-these-pitfalls … pic.twitter.com/OEuUPHfNAW

31
T NATION on Twitter

Do you really need to train biceps and triceps directly? Some things to think about: https://www.t-nation.com/training/the-truth-about-direct-arm-training … pic.twitter.com/wm5xGqM1fu

32
Instagram photo by Mr. Olympia LLC • May 2, 2016 at 1:16am UTC

33
Life Happens

Sometimes you're too busy to exercise. Or don't feel like eating healthy. Life happens, and when it does, here's what you should do.

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
The Arnold Alarm Clock

Come with me if you want to lift. www.represent.com/Arnold Everyone who buys a shirt and joins the movement will receive an audio and video file - the Arnold Alarm Clock. You won't have any trouble waking up to train, trust me. Co-starring my good friend Ralf Moeller.

36
Arnold Schwarzenegger: Dead on Target

Want to add mass to your upper and lower body? One move can do both.

37
Build A Bigger Upper Chest

Most of you reading this article have likely utilized incline barbell/dumbbell presses, incline cable flyes , as well as various machines meant to target the upper pecs. However, if these movements are not getting the job done I would like to offer you four alternative exercises that hit the upper pec fibers hard, but are rarely used by most trainees. Please keep in mind that these movements are not meant to replace the basic incline exercises, but are to be used as an adjunct in a targeted upper chest attack!

38
Matt on Twitter

SICK vid if this doesn't motivate you idk what will Well done @CTFletcherISYMF @MikeOHearn https://youtu.be/G6ugYWzcItQ  pic.twitter.com/NXTQoRVwT5

39
Lose More Weight With Cheat Days

If you want to get lean, top pros recommend cheating on your diet once in awhile. Get tips on breaking the rules from these world-class cheaters.

40
2016 Mother's Day Gift Guide

Whether you're buying for your own mom or the mother of your children, make the mom or moms in your life feel special this year with one of these 30 gift options. We have something here for every budget and every type of mom, if she's into fitness, cooking, fashion—or just wants to get pampered. Hurry up, Mother's Day is fast approaching (it's Sunday, May 8th)!

41
7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

42
Men's Fitness on Twitter

8 bodyweight moves that prove you don't need a ton of heavy weight to get muscular arms: http://ow.ly/4ngclw  pic.twitter.com/U9xoOBjJmN

43
Beginner's Training Tips: Do Protein Types Matter

is a lifetime natural athlete with over 15 years experience in the fitness field. He's the creator of the iPhone/Android app Nutritionist, the revolutionary app that's transforming lives around the world. He's also an Optimum Nutrition athlete where he helps in the formulation of their supplements. In addition, he's an internationally published cover model and a former United States Marine.

44
The Danger of Raw Eggs in Smoothies

“Eating raw eggs is not without risk,” says Lauren Antonucci, M.S., R.D.N., the founding director of Nutrition Energy in New York City. According to the USDA, 2.3 million eggs are contaminated with salmonella each year. This bacteria is a common cause of food-borne illness, aka food poisoning, which can last up to one week and in some cases can make people seriously ill. Washing the eggs before eating them raw won’t help, since the bacteria can thrive inside the intact eggs, adds Antonucci. But there is a safer alternative to pumping up your post-workout concoction: Pasteurized eggs (such as the Safest Choice brand, safeeggs.com) and liquid pasteurized egg whites (sold in cartons, like Muscle Egg, muscleegg.com) have been treated to kill salmonella, making them safe to use in shakes and drinks without cooking them first. Just look for the word pasteurized on the label to make sure the eggs are bacteria-free.

45
30 days Adaptation to Fighter Diet

The healthier and greener the diet, the more you give your digestive system a 10 round boxing fight! It's greatly beneficial for boosting your metabolic rate, fight off cancer cell formation and keep your skin healthy, but it doesn't come without a prize to pay: adaption.

46
Compression Gear for Post-Workout Recovery

Not to bore you with an anatomy lesson, but blood travels faster through narrow blood vessels than wider ones. Compression clothing works to boost recovery by narrowing your veins, forcing blood to flow faster and more effectively up to your heart, which pumps oxygen-rich blood back to your aching muscles. Targeted compression can also clear lactic acid buildup to relieve soreness, offer support to your most over-used muscles and joints, and—well, we won't give everything away. Read on for the most powerful pieces of gear.

47
9 Things Guys Do That Can Give Them Man Boobs

But don’t buy stock in the bro (thanks, Kramer!) just yet. Assuming you aren’t born with a genetic disorder like Klinefelter syndrome that can cause the condition, bra-ready jugs are pretty simple to avoid if you heed the causes. Breast tissue—which both women and men possess—feeds off of estrogen hormones. While women naturally have more estrogen, and men naturally have more androgen hormones, men can easily get their estrogens-to-androgens ratio out of whack. The result: Sprouting boobs faster than your high school’s head cheerleader.

48
The Best Sex Positions for Well-Endowed Guys

Let’s kick this off with one of the simplest options. A lot of well-endowed men find that Missionary can be too deep, and the angle can be too uncomfortable. If you’re a fan of Missionary, try this easy trick: staying inside of her, rotate your body away from hers. If you were to have a bird’s eye view of the two of you, your bodies would be forming an “X”. Changing the angle in this way pulls you out a bit and makes it more comfortable for her, but you can still maintain some of the closeness and ease of Missionary. 

49
Question of the Week: Size vs. Strength Training

A:  There is definitely a measure of carryover from strength training to size training, and vice versa. That said, there are also very key distinctions. Making a muscle grow requires a slightly altered approach than it does to make a muscle stronger. We have to remember that training a muscle strictly for the cosmetic – namely, to make it larger, means the emphasis shouldn’t be so closely focused on your performance, or weight lifted, rather it should be on the training effect your workouts have on your muscles. The volume of exercise and completeness of muscle fiber breakdown are directly related to the results you see in the mirror. The idea is to have your muscles work to full exhaustion.  In many cases this doesn’t necessarily take much weight in a well-planned isolation workout. More important is the cumulative effect that the workout has on your muscle tissue.

50
Instagram photo by Shawn Ray • May 2, 2016 at 1:53am UTC

51 Arnold on Twitter
52 Matt Tyndall on Twitter
53 Humood #333 on Twitter
54 Kai Greene on Twitter
55 Adam Tappy on Twitter
56 Muscular Development on Twitter
57 The Red Comet on Twitter
58 Kai Greene on Twitter
59 BodyPower Promo BPEA on Twitter
60 Bodybuilding.com on Twitter
61 Instagram photo by MEHDI VAHDIAN • Apr 28, 2016 at 7:53pm UTC
62 Bob Bain on Twitter
63 400-Rep Juggernaut Circuit Workout | Mike Vazquez
64 Ken Wiggins on Twitter
65 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼 • Apr 30, 2016 at 12:04pm UTC
66 Barry Poland on Twitter
67 Hidetada Yamagishi on Twitter
68 Ballers on HBO | NFL Draft Teaser
69 Disturbed - The Sound Of Silence [Official Music Video]
70 How to Avoid Being "Skinny-Fat"
71 Bodybuilding.com on Twitter
72 Row to Grow
73 Techniques for Building Bigger Forearms and Calves
74 10 Questions All Lifters Should Know How to Answer
75 In the Crosshairs: Brachioradialis
76 7 Power Breakfasts to Power Your Workout
77 Eight Ways to Salvage a Bad Workout
78 4 Most Common Mistakes of New Lifters
79 6 Sleep Tips For Weightlifters
80 Jay Cutler's 7 Tips for Building Huge Triceps
81 Six Moves for a Shredded Six-Pack
82 Roman Chair Twist
83 Supplement Spotlight: Fuel Up with These Pre-Workouts
84 Pull-Up Domination
85 10 Strange, Awesome Exercises You Should Start Doing
86 The Six Best Supersets for a Sick Pump and Serious Muscle Gains
87 10 Biggest Axioms of Bodybuilding
88 Superhero Abs
89 Top 8 Chest Press Variations
90 Build Arms Like Arnold Schwarzenegger
91 5 Things You Should Know About Avocados
92 Hearty, Fall-Inspired Shepherd's Pie Recipe
93 To Stretch, or Not To Stretch?