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5 Best Exercises For A Bigger Chest

Building a bigger chest doesn't have to feel like brain surgery. Get back to the basics with hard work and these 5 proven exercises!

How to Turn Your Struggles Into STRENGTH | Mike "The Machine" Bruce • Zach Even-Esh

STRONG Life Podcast episode 119 with Mike The Machine Bruce. If there has been a podcast that ever made you realize how being STRONG in mind, body & LIFE can help you CHANGE your life, THIS is the episode. Mike and I have been friends for a long time and his story of struggle through …

Week 1 Day 1 - Multiply Bench with VIDEO....

The Gear Whore is back!....

Mike Hildebrandt's Superset Arm Workout

Mike Hildebrandt's superset combos will blow up your arms fast! By working biceps while you rest the triceps, you'll maximize workout efficiency and get a major pump going.

Clea Trained Her Way Through Chemo

Despite finding out she had cancer in her bone marrow, lymph nodes, and spleen, Clea Sackville refused to be beaten. Once she had a diagnosis, she made a plan and went full-steam ahead.

Podcast Episode 17: Kris Gethin - Meet the Man of Iron

You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.

Life After Bodybuilding - Shawn Ray Unleashed Ep. 26

In Episode 26 of Shawn Ray Unleashed, Shawn goes into detail about life after bodybuilding and what the benefits/changes have been.

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Top News
1
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.

2
6 Weeks to Great Abs | T Nation

After doing anti-rotation movements, you'll program strength-building exercises. They're a much a better way to get a six pack than starving yourself. Build brutally strong abs with high-tension exercises that also build total body strength and power. These big lifts are the backbone of all good programs. You'll perform a steady dose of the following:

3
The 3 Best Supplements To Speed Your Recovery

Training hard in the gym can lead to bigger, stronger muscles, but can also leave you feeling wrecked. With the right supplementation, you can minimize soreness, move ahead to your next workout, and maybe even burn a little extra fat!

4
Today's Workout

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

5
Mr. Olympia LLC on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

6
Tip: Master Push-Ups With Frankenstein Holds | T Nation

If you don't have a good coach around and don't learn well visually, you can perfect your technique using proprioceptive or "sensory" feedback. First, you want to make sure that you remove your bodyweight from the equation. The amount of resistance provided by your body can interfere with your kinesthetic awareness of where all of your joints are and where they need to be.

7
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

8
The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

9
Instagram post by 💣Bkbeast • May 4, 2017 at 11:24am UTC

10
The Top 10 Weighted Carry Exercises | T Nation

Carries should be programmed and cycled to target different planes of motion for the core and joints. You should vary the equipment, weight, duration, grip, and loading style. Four to six sets of carries a week is enough to transfer well to overall strength and resilience in the weight room or on the field. Here are the best types of carries to use, and how and when to use them.

11
Tip: The Colbert Full-Body Workout Plan | T Nation

Colbert was adamant about full-body training and said he never trained productively any other way. In Colbert's time, the norm was 3 sets per body part. Many bodybuilders back then believed that doing more than 3 sets would make their muscles shrink. Nevertheless, Colbert went against the grain, started doing 6 sets per body part, and the rest is history.

12
The Ketogenic Diet for Bodybuilders

The ketogenic diet is a way to trick your body into thinking it’s in starvation mode while you’re still consuming enough calories from protein and fat to provide satiety and protect your muscle mass from being used as fuel. The ketogenic diet is very similar to the Atkins Diet, with perhaps the biggest difference being that on Atkins you don’t pee on ketone strips to determine if you’re in ketosis. This is the condition in which your body is releasing stored fat to fuel activity, and ketone bodies are present in your urine, providing a measurable indication that you are in this state.

13
6 Moves for Sick Lats

The emphasis: Lower lats, rhomboids, traps, brachialis, brachioradialis, wrist flexors The breakdown: Taking a towel attachment and throwing it over and around a high bar to use for your grip ups the ante on pullup day. You can arrange multiple towels for wide grip moves or a single towel for close-grip pulls. The thicker the towel, the harder it is to grip, and thus you get the added benefit of providing a serious challenge for your forearm gripping muscles. But to that end, it will cause an intense forearm burn that will reduce your grip strength if you work these too soon in your training day. I’d advise doing these first off in a routine to allow for maximal strength. The exception is if you incorporate these into a day dedicated exclusively to forearm training. The plan: A pure strength move, the towel pullup first focuses on your forearms. If your forearms aren’t strong enough to solidify your grip, then your lats won’t be able to do the work that they need to in order to complete the pull. Like the one-arm push-up on chest day, this is a move for more advanced trainees who have mastered the basics.

14
Tip: Can't Do This? Then Hold Off on Bench Presses | T Nation

You'll plateau if your weak point on the bench press is posterior shoulder and pillar stability. If you can't stabilize the shoulders, you can't press maximal weights off your chest. That's why the push-up test can diagnose stability deficits. Pass it before you hit the bench and you'll have a foundation that'll actually yield results.

15
Tip: A New Kind of Food Log | T Nation

Then there's something we'll call the grid effect. "When you only have one data point for a pizza or donut, it's easy to rationalize that away as a special occasion," said senior author Sean Munson. "But when you see a whole tiled grid of them, you have to say to yourself, 'Wait, I don't actually have that many special days.'"

16
Sandow-Sized Delts

Yet, save for a few sets of dumbbell lateral raises, you won’t see Phil Heath busying himself with long-held traditions of tendon-straining free-weight work or lifting at his redline to satisfy his fans or our lenses. Most of his routine consists mainly of machine work, all within proven, muscle-building rep ranges.

17
The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

18
Tip: This Stuff Ends Achy Knees | T Nation

However, a recent study conducted by Indian scientists tested the real-world effects of curcumin on knee pain. They recruited 331 people, all of who had osteoarthritis in their knees, and put them on either 1200 mg. of ibuprofen or 1500 mg. of turmeric. Each subject filled out a questionnaire on multiple occasions during a 4-week period to measure his or her knee pain (the Western Ontario and McMaster Universities Osteoarthritis Index).

19
Tip: Make Protein Powder Ice Cream | T Nation

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

20
Will's No-Frills Contest Prep Thread

I used to do some stairs at the beginning of my prep, but I feel like the cons outweigh the pros as you get deeper into the prep. Daily cardio, posing practice, leg training, the stairs wreck the legs even more, joints and lower back, at least they do for me. Once I'm deeper into the prep I do all my cardio on the elliptical. I usually don't use the arms, but it's there if my legs are completely wrecked, I can use the arms to take over some more of the load. Full body resistance and none of the impact, a great way to get the cardio in without taxing yourself more than necessary. Maybe give it a go!

21 Official Muscular Development Magazine

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22
shawn ray on Twitter

The Chicago Fit Expo Day 1 is complete! Day 2 Seminar Sunday 1:30pm @TheFitExpo pic.twitter.com/zDyHvZRU2i

23
Bodybuilding.com on Twitter

How many total BCAAs are in a 30 serving bottle of @Scivation Xtend GO? pic.twitter.com/mPFEx9pWvT

24
5 tequila and mezcal cocktails to celebrate Cinco de Mayo

Put the Coronas and cheap margaritas to the side, because you're going to take this year's Cinco de Mayo festivities up a notch with these innovative cocktails.

25
Bodybuilding.com 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

26
Tip: Protect Your Wrists from Lifting Injuries | T Nation

These stretches will help you to create range of motion in your wrist flexion and extension by using the floor as assistance. If you have tons of wrist extension and zero flexion, your wrists aren't balanced, and your elbows are going to get pissed off in the long-term.

27
Bodybuilding.com 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

28 Shawn Ray

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29
The Cure for Puny Calves | T Nation

This is what I did for years at home and it took my calves to cow level. If you have stairs in your house, do this twice a day. However, I do caution to not get crazy at first because if you haven't been doing really hard calf training the soreness can be debilitating. You won't be able to walk properly! – Paul Carter

30
2017 IFBB Pittsburgh Pro Figure Call Out Report

Find out which competitors are fighting for the top spots!

31
Sagittarius Horoscope for Wednesday, May 3, 2017

Wednesday, May 3, 2017 - A major breakthrough in your communication may be showier than productive. Clever Mercury turns direct in your 5th House of Self-Expression, prompting you to speak your truth, even if it's an irrelevant one. Nevertheless, your brilliant repartee won't likely improve on Einstein's "E=mc2", nor will you single-handedly resolve the world's hunger problem. You're still one person among eight billion and there's only so much you can do at once. Gandhi said, "Whatever you do will be insignificant, but it is very important that you do it."

32
Tip: Do Pull-Ups Anywhere Like This | T Nation

If you travel a lot, you know that it isn't easy to find a gym. If you're lucky, the hotel you're staying at has a gym, but you'll have to be real lucky for that gym to be equipped with a pull-up bar. But there's still a way you can do pull ups. All you need is a door and a couple of towels.

33
Bodybuilding.com 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

34
The Top 10 Weighted Carry Exercises | T Nation

Carries should be programmed and cycled to target different planes of motion for the core and joints. You should vary the equipment, weight, duration, grip, and loading style. Four to six sets of carries a week is enough to transfer well to overall strength and resilience in the weight room or on the field. Here are the best types of carries to use, and how and when to use them.

35
Men's Fitness on Twitter

Try the 30-day pre-cut strength plan with these five muscle-building workouts from Men’s Fitness and get ready for spring.

36
The Good, Bad and Ugly When Training With a Bad Back

We need healthy back muscles to squat, to press, to pull, to push. And for anyone who’s been sidelined by a back injury, you know how important proper back rehab exercises are. Even if you’ve never had back trouble, it’s never too soon to adopt a spine sparing, core and back routine to prevent future trouble.

37
THE ROLE OF DECA IN A TESTOSTERONE CYCLE

(DHT) via the enzyme 5-alpha reductase in the prostate, hair follicle and many regions of the brain. DHT is many times (roughly five to 10 times) more potent as an ANDROGEN (not an anabolic) than testosterone. This results in sex hormone-sensitive tissues exhibiting pathologic changes when testosterone is elevated, such as during an anabolic cycle, including the use of testosterone esters or androgenic AAS (e.g., Dianabol). Nandrolone is actually a more androgenic AAS than testosterone, but when converted by the 5-alpha reductase enzyme in the relevant tissues, it converts into

38
The Complete Arnold: Biceps

When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. The pain of the contraction is very intense, but it’s well worth it. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see.

39
When Muscles Won't Grow

The first weight I ever picked up was my father’s 10-pound Healthways solid-iron dumbbell. I wasn’t more than 12 years old. Honestly, it felt like a ton. I couldn’t manage much with them and had no idea what I was doing. But soon, with the help of Joe Weider’s magazines, I got the hang of what I was supposed to be doing. Because, when anyone talked about muscles, it seemed like they ended up flexing their biceps. I quickly developed a penchant for arm curls. Fortunately, even though my form stunk and I cheated my ass of due to being bereft of any concept of strict execution, my biceps still responded. It seems I had arbitrarily stumbled on an easily stimulated body part. So I was hooked. Of course, with time, I quickly discovered that the rest of my body parts were not all blessed with the same responsiveness. I would have to work much harder on some areas of my body than others. It wasn’t until much later that I learned I wasn’t alone in my struggle.

40
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

My last year as a personal trainer I averaged over 40 billable training hours a week and sometimes did over 60 hours a week. The tactics I used to get to that point are now the basis of our trainer development program.

41
Don't Forget Your Rear Delts

The deltoids are composed of three heads — anterior (front), middle and posterior (rear). All three are important in not only moving the shoulder in an infinite number of ways, but also in giving the deltoids their cannonball shape. Unfortunately, the middle and front delts get all the attention when it comes to training, with the rear delts being an afterthought. This leads to imbalances in deltoid development and in shoulder strength, which could result in injury. A simple solution is to do a few sets of standing cable reverse flyes at the end of shoulder workouts. Stand in the center of a cable crossover station with your hands crossed in front of you at shoulder height, the left high cable in your right hand, the right in your left hand. Using your rear delts, pull your elbows out and back as far as possible. Hold the finish position for a second or two, contracting the rear delts. Repeat.

42 Shawn Ray

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43 Shawn Ray

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44
10 Rules to Control Your Appetite

Bodybuilders know that eating multiple meals a day leads to better leaning out. You end up with more muscle mass and less bodyfat than you do when eating the same number of calories per day in fewer meals. In terms of appetite control, spreading food intake over six to eight daily meals can also have a huge impact on your appetite. Every time you eat — even a very small meal — the appetite center of the brain is stimulated, relaxing a sometimes-urgent appeal for more food or an overwhelming desire to eat. Eating constantly — within your daily calorie requirements, of course — will tame your appetite and help accelerate the loss of bodyfat.

45
shawn ray on Twitter

Congratulations 2017 S.Africa Arnold Classic Winner,Johnny Jackson @johnnyjackson pic.twitter.com/1zBd7eDGwb

46
Bodybuilding.com on Twitter

47
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

48
Tip: The Goblet Squat Test | T Nation

If you can pass this relative strength test, get the bar on your back. If you can't, work on your movement quality, bring up your weak links and then do a barbell squatting. Of course you could also be too fat, so work on that too.

49
MarkKO's Training Log

I should have my briefs by the end of next week or early the week after. They arrived at my US shipping address yesterday, and it usually takes a day or two for them to be processed and sent out once I pay the charges. I probably shouldn't use them too much in the run-up to the meet. I'll have a go with them when I get them, of course. Probably same way as I did today. I may well also do a similar thing for DL. I'm curious how/if they'll make a difference, especially to sumo - which is a virtual no go if I'm below 220 lbs. Once the meet is over, then I'll go as I set out - it's already in my programming - cycle on/cycle off for squat and DL, with post DL squat raw when I squat in briefs and vice versa. Whether or not I implement something similar with Slingshot bench I'm not sure yet.

50
Bodybuilding.com 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

51 5 Reasons Your Pullups Suck
52 7 Myths About Six-Pack Abs
53 Official Muscular Development Magazine
54 Arnold Schwarzenegger Shares His Best Shoulder-Training Tips
55 Eight Ways to Salvage a Bad Workout
56 9 Tricks to Look Bigger Instantly
57 Top 10 Cutting Supplements for 2017
58 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
59 Men's Fitness on Twitter
60 The 5 worst ways to fuel up pre-workout
61 Bodybuilding.com on Twitter
62 5 muscle-building moves you've never tried
63 Bodybuilding.com on Twitter
64 Sculpt Sexy, Shapely Arms For Spring!
65 12 Concepts Bodybuilders Should Use Every Day
66 The 10 Do's And Don'ts Of Mobility
67 Whey Or Casein For Muscle?
68 6 moves to work your arms to exhaustion
69 The 12 Best Forgotten Exercises
70 5 Key Strategies For Mature Lifters
71 Flex Comics Volume 2
72 Shredding Strategies
73 7 Reasons Your Legs are Still Skinny
74 The 5 best stretches to open your hips before lifting
75 Dorian Yates' Advice for Aspiring Bodybuilders
76 Explosive Muscle Growth
77 Kai Greene
78 Official Muscular Development Magazine
79 Hidetada Yamagishi IFBB Pro
80 Official Muscular Development Magazine
81 Simple But Brutal: The Workout Plan | T Nation
82 How trail running can transform your body
83 Chest Workout
84 Shawn Ray
85 13 races to run if you're not into marathons
86 Official Muscular Development Magazine
87 Chris Pratt's fat-shredding workout for 'Guardians of the Galaxy Vol. 2'
88 Men's Fitness on Twitter
89 Kai Greene
90 Shawn Ray
91 Muscle & Fitness on Twitter