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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!

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.

Fit Fix: LeBron James Is Starring in 'Space Jam 2,' Report Says

Today in ascendant 90s nostalgia, and everything else you need to know.

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1
Switch Your Grip for Bigger Biceps

Regular Grip : For most bodybuilders, this refers to a shoulder-width grip. In this position, the arms are fairly vertical and the biomechanics for the curl are optimal. This grip allows a fairly even contribution from both biceps heads and the brachialis to curl the weight.

2
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.

3
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.

4
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.

5
Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

6
Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

7
Arnold Schwarzenegger's Pectoral Perfection

Two other examples of incorrect technique are using too much weight and lowering the dumbbells too far to the sides.  The idea of using too much weight doesn’t need much explanation.  Flyes aren’t a power exercise, and if you can’t perform reps without excessively bending your elbows, you’re working too heavy. In this case, decrease the weight. If you’re struggling with 40-pound dumbbells, try 30s or 25s. Using too great a range of motion is the second recipe for disaster. Once you’ve lowered the weights to the point at which your hands are even with your shoulders or you can feel a moderate, not painful, stretch in the pecs, that’s far enough. Lowering too far puts way too much stress on the pectoral muscles, shoulders and biceps, not to mention the vulnerable shoulder joint itself. To avoid this, always lower the dumbbells slowly so that momentum doesn’t carry you past the desired range of motion. Again, as soon as you feel the onset of a stretch in your pecs, switch directions smoothly.  Remember, nothing sets your development back further faster than serious injury.

8
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

9
The Golden Age of Bodybuilding

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

10
The Rock Clock™ on the App Store

This the most AMAZING alarm out there! If you want inspiration and motivation each day in the best possible way you can receive it then get this app. The Rock will keep you on track and on task. You don't need anything else! Only Jabroni's wouldn't use this app! Don't be a Jabroni!

11
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?

12
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

13
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.

14
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

15
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

16
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

17
'The Rock's' alarm clock | HLNtv.com

“ The Rock Clock ” is a free download for Android and iOS devices. It replaces your beeping or ringing alarm clock and replaces those sounds with a messages from The Rock and other unconventional sounds (like a harp being smashed to pieces) every day.

18
T NATION on Twitter

The free fat loss plan designed BY serious lifters FOR serious lifters: https://goo.gl/LRRFVU  pic.twitter.com/cbkTc942aV

19
CutAndJackedShop.com - The Motivational Gym Shop

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

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
21 Awesome Shoulder Exercises

Want to add some variety into your shoulder workout? Here is a powerful demonstration of 21 shoulder exercises that you can easily add into your routine. Fitness trainer Andy McDermott, creator of this "deltoid destroyer," video uses circuit training almost exclusively for getting lean and mean results while under the tough time constraints of a hectic lifestyle.

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 DETOX: A Total-Body Workout Program

The DETOX plan is a moderately-intense full body program to slowly, and progressively get yourself back into working order. It's just the reset the body needs to renergize your metabolism and get your muscles firing back to normal. Personal trainer John Gioffre demonstrates the three days you'll be working out in the gym. Two other days will be spent on cardio, and one as "active rest", and the other reserved for complete rest.

24 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

25
5 Things You're Deficient In | T Nation

The trouble is, iodine isn't as common as other minerals. The farther you get away from the sea (the source of most earthly iodine) and the foods contained therein, the more likely you're deficient. This is why the Morton Salt Company started adding iodine to its salt in 1924. Thyroid problems disappeared almost overnight. However, despite its dietary importance, iodine intake has decreased by about 50% from 1971 to 2001, the latest dates for which I could find statistics.

26
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.

27
Instagram photo by Mr. Olympia LLC • May 3, 2016 at 3:17pm UTC

28
The Biggest Hurdles to Working Out at Home—and How to Beat Them

How many times have you thought about working out and, instead of blasting through a quick routine, skipped it because you only had 30 minutes to spare? Far too often, right? Most of us are under the impression we need to exercise for at least 60-90 minutes in order to get a good workout in. "The truth is, people get really good results—especially men—with things like calisthenics and HIIT," Morelli says. More often than not, giving maximum effort for 15-30 minutes is more beneficial than moderate-intensity work for twice as long. You'll build a leaner, stronger physique, and your routines will always feel fresh.

29
T NATION on Twitter

This simple plan involves "sneaking up" on reps in the pull-up. Check it out: https://www.t-nation.com/training/tip-do-the-russian-fighter-pull-up-program … pic.twitter.com/6yZVyGUzBY

30
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

31
15 Sunglasses Perfect For Summer

Aside from protecting your eyes from harsh UV rays, sunglasses can instantly enhance your style. Whether you're looking for a great pair to get you through your next workout, a stand-out pair of attention-getters, or a classic-cool style, we've found it. We identified five current trends in sunglasses: wooden frames, thin rims, bold hues, circular lenses, and performance shields. Then, we sorted through brand after brand to choose our three favorite pairs in each category.  Click through the following slides to find the trend(s) that best suit your style.

32
The Muscle-Building Standards: Build a Big Back

Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold's day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises.

33 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.

34
This is How to Pick Up Women at the Gym

“I’ve seen many relationships, and even some marriages, that started in the gym,” says Jaclyn Sklaver, C.P.T., a coach and sports nutritionist at NYC’s Peak Perform. “If you’re into fitness and health, chances are you won’t meet somebody in a bar who fits your lifestyle. So the gym is the perfect place to spark romance.” L.A. trainer Holly Perkins, C.S.C.S., founder of Women’s Strength Nation, agrees. “Yes, I see it all the time!” she says. “There’s something primal and sexy about a gym. We’re hot and sweaty, wearing revealing clothes; there are tons of pheromones in the air and music—it’s like its own kind of nightclub.”

35
10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet.

36
The Big Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

37
6 Techniques to Build Your Dream Physique Fast

The biggest difference between how my amateur and pro clients use these multipliers is how many they employ in one workout. An amateur might use one of these techniques in a workout, but pros use several techniques in a workout, such as partials, negative reps, and flexing. For the average bodybuilder, I recommend using one multiplier per workout. Over the course of time, incorporate all six of these intensity multipliers in your training to make gains like a pro.

38
8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

39
Tip: Do the Key Press for Pecs | T Nation

Grab a pair of dumbbells and a decline bench. Start with an externally rotated (supinated) grip at the bottom of the lift. That means your palms are facing your face in coach-speak. As you're lifting the dumbbells up, turn them so they finish in a neutral grip position – your palms are now facing each other.

40
6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

41
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

42
shane oneill 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
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel. Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.

44
Here’s How Big Your Penis Needs to Be to Fit in a Magnum Condom

And if you fall a little short of fitting into a Magnum, relax. It's not like a fitness plateau you're failing to reach; it's your anatomy. The key to maximizing pleasure with any condom is using the one that fits the best. "Condoms are designed in different shapes and sizes with smooth or textured surfaces to meet fit and comfort, and to satisfy a wide range of people’s preferences," Trojan adds. The bottom line: Find the condom that’s right for you.

45
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!

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
T NATION on Twitter

Here's why you need to be doing high-rep squats: https://www.t-nation.com/training/tip-squat-carry-heavy-stuff-and-shut-up … pic.twitter.com/ooXnBz5Ewn

48
25 Strength-Training Exercises for the Best Upper-Body Workout of All Time

Most of these exercises can be modified, too. (I. e. one-arm row can be done with either a cable or a dumbbell, and a face pull can be done with either a band, TRX, or cable.) So, mix up the variations by using either your body weight, a resistance band, dumbbell, or a suspension trainer, depending on your personal fitness goals and the readily available equipment you have.

49
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. 

50
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.

51 Truck pull
52 Instagram photo by Shawn Ray • May 3, 2016 at 3:30pm UTC
53 The Every-Person’s Guide To Immune System Support
54 Carla Gugino on Twitter
55 Instagram photo by Shawn Ray • May 3, 2016 at 2:30am UTC
56 Instagram photo by O'Hearn Natural Supplements • May 3, 2016 at 1:10am UTC
57 The Maxed Out Muscle Workout: Chest
58 Jordan McGuffie on Twitter
59 LLCOOLJ. on Twitter
60 TSR Arena on Twitter
61 Gordon Hayward on Twitter
62 shleppenstein™ on Twitter
63 Ken Wiggins on Twitter
64 Giving You Strength Training "Advices" From 27 Years Training Experience • Zach Even-Esh
65 Kai Greene on Twitter
66 The Little Things Are BIG THINGS - Part 2
67 BodyPower Promo BPEA on Twitter
68 Muscular Development on Twitter
69 Kai Greene on Twitter
70 Bob Bain on Twitter
71 400-Rep Juggernaut Circuit Workout | Mike Vazquez
72 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼 • Apr 30, 2016 at 12:04pm UTC
73 Barry Poland on Twitter
74 Hidetada Yamagishi on Twitter
75 Ballers on HBO | NFL Draft Teaser
76 The Complete 4-Week Beginner's Workout Program
77 4 Red Flags You Shouldn't Ignore When Working Out
78 5 Muscle-Building Lunches You Should Bring to Work
79 Pullups vs. Pulldowns For a Wide Back
80 Muscle & Fitness on Twitter
81 5 Best Foods To Boost Your Mood!
82 15 Smartwatches That Will Instantly Upgrade Your Look
83 Bodybuilding.com on Twitter
84 10 Reasons Your Muscles Stopped Growing
85 11 Fat-Fighting Training Tips
86 Ask Men's Fitness: What's the Benefit of a Suspension Trainer?
87 Rehab and Redemption: Matt Childs' Incredible Fitness Journey
88 BPI Sports Best Pre Workout at Bodybuilding.com - Best Prices on Best Pre Workout!
89 Bring Up Your Arm Size
90 4 Superfoods that Fight Inflammation
91 John Cena's 8 Rules of the Gym