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Finding Your Perfect Bench Press With Eric Spoto - Bodybuilding.com

Want to bench like a powerlifter? All-time raw bench press record holder Eric Spoto provides step-by-step instructions right here!

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Fred Smalls Post-Win Interview | IFBB Dallas Europa 2015

 Team MD's Shawn Ray talks with the open bodybuilding winner Fred Smalls & his coach George Farah, shortly after his win at the 2015 IFBB Dallas Europa.

Build & Burn KIT #3- Admission + Whey, Greens, Pump

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1
Sagittarius Horoscope for Sunday, June 21, 2015

Sunday, June 21, 2015 - Normally, you can see the positive side to nearly any situation. You are innately skillful at making just about everything sound better when you are trying to inspire others. Although you get a real kick out of banishing gray clouds from the sky, you still might have a difficult time today staying on the sunny side of the street. Nevertheless, it's imperative to maintain your most glorious vision of the future, for your optimism touches more people's lives than you realize.

2
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

3
Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

4
Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

5
Delts to Die for

And because this workout consists of both compound and isolation movements, and if performed correctly then you should have a tingling sensation of DOMS in your shoulders the next day which means you are well on the road to having monster capped deltoids.

6
Head and Shoulders Above

This brings us to Phil Heath’s shoulders. What was once a deficit is now a surplus. We should also mention the head on those shoulders, because the changes happened and continue to happen only because of meticulous planning and methodical execution.

7
10 Best Outdoor Workouts to Burn Fat and Build Muscle

Last winter, we shared eight intense indoor workouts to get you in top-notch shape while avoiding the harsh weather. Fast-forward a few months and it’s summer—and time to get ripped quick. A great way to blast fat is to train outdoors, where there is plenty of room to sprint, throw things, and simply show off your inner athlete. Training outside also provides a change of scenery from a sweaty, bustling gym to a technology-free zone. Get lean fast with these 10 outdoor workouts designed to burn fat on any terrain. 

8
Lee Labrada Presents: Posing Like a Pro

And now that expertise is available to bodybuilders everywhere thanks to this video series, where Lee Labrada will walk you through the fine art of posing, including tips only a master can provide. Here’s a breakdown:

9
Hold Steady for a Stronger Core

Ninety-degree back extensions done for reps are a challenging exercise for all your squatting and deadlifting muscles. Holding them for time, however, is a great measure of core strength endurance. If you can’t make it at least 60 seconds, practice back extension holds first thing in your workouts until you can. You’ll reduce your risk for back pain and see stronger, sharper abs.

10
Whey Better Power Balls

This sweet protein-enhanced treat is perfect for a mid-day snack or a pre-workout energizer.

11
Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

12
10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder definition...read on.

13
5 Fat-Burning Methods

Get your fat-fighting furnace stoked with these five simple, yet effective techniques.

14
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

15
The Best Jump-Rope Workout

Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout . They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.

16
T NATION on Twitter

The best way to build your calves may not even require added weight. Check it out: https://www.t-nation.com/training/no-weights-calf-training … pic.twitter.com/Cp1MYI83KN

17
6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

18
The 10 Best Hangover Helpers

'Tis the season to let loose, but when you throw back one too many hard ciders and wake up with a pounding headache, you'll be desperate for relief. That's where we come in. With the help of New York City-based dietitian, Tanya Zuckerbrot, M.S., R.D., we’ve gathered the 10 best foods and drinks to alleviate holiday headaches. If you want to stay well into the New Year, keep these items on hand to ease post-party pain.

19
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

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
The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

22
4 Benefits of Sleeping Naked

People who sleep in the buff have happier love lives, according to a survey of 1,000 British adults by a bed sheet company this year. This is not totally surprising, but 57 percent of nude sleepers were happy with their relationship, compared with 48 percent of pajama wearers. It’s not that taking each other’s clothes off isn’t sexy or fun, it’s just that being naked kind of takes the middleman out of the equation. Pardon the expression, unless there truly is a middleman in your bed—in which case, carry on.

23
Attack Your Abs With These Fat-Burning Moves

Technically, you don’t need any equipment to train abs . Your own body weight and some open floor space are all it should take. But that can get old after a while. Not to mention, there are various pieces of gym equipment that are great for making your abdominals work just a bit harder for new gains in strength, shape, and overall core stability. A few of our favorites: a decline bench, a medicine ball, and a Roman chair. These three in particular have been around since the Arnold, Zane, and Draper days, and for good reason.

24
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

25
Master the Proper Running Form

The Pose Method was devised by Russian running coach Nicholas Romanov in the 1970s and is widely being taught today by elite running coaches and CrossFit instructors around the world as the ideal running form. Like any other skill, it’s much more difficult to master than it looks, but here are the standards that every runner, from the ultramarathoner to the lowliest weekend jogger, needs to work toward.

26
50 Ways to Boost Your Energy

What do booze, an aching back , and a bad mood have in common? They all suck away your energy. But you can fight back. We mined hundreds of specific studies and interviewed dozens of experts to compile 50 of the very best tips to rev your engines—right now!

27
10 Simple Ways to Detox Without Dieting

We’ve all been there with daily bad habits, at some point. Whether it’s continuously indulging in the third large cup of coffee, just one more slice of pizza, or too much beer at Tuesday’s happy hour, the result is the same: You feel like crap, afterward. But there’s good news—you can detox your system to get back on track with your fitness goals. And you don’t have to starve yourself on an extreme liquid cleanse diet to do it. “ Dietary changes are necessary during a time of detoxing,” says Dr. Ivy Bravin, a naturopathic doctor based in New York, “but they don’t have to be radical.” Upping your water consumption, lounging in a sauna, and opting out of dairy products for a week can do wonders for you and your hardworking toxic-filtering organ, the liver. Incorporate these simple detox steps into your life, and your body will feel less sluggish in no time.

28
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

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
Dwayne "The ROCK" Johnson Chest Routine

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

31
6 Simple Moves to Tack on More Tri Size

Triceps, or “back arms” as they are referred to in the pen, are not only key to pressing big weights but they are also crucial to creating an aesthetically pleasing physique. Like anything in the weight room, building big triceps isn’t rocket science, it just takes a plan and a willingness to work hard.

32
DIY: 3 Ways to Make Your Own Weight Sled

Late summer is the perfect time for some outdoor sled pulling , whether on a lawn, through a field, on pavement, or across sand. To increase the kind of explosiveness used in jumping, load the sled with weights equal to 20% of your body mass and do sprints; and for getting faster overall, sprint pulling 5–12% body mass, recommends study head Beatriz Bachero-Mena. Also, she says, warm up properly by sprinting as far as you’re planning to train before pulling the sled. 

33
Master the One-Arm Pull-Up

Once you can complete the above workout, you'll want to do some training on an actual chin-up bar. "When you've built up some strength from the pulldowns, the next step is to do regular pull-ups," Sandler says. "But there's a catch: Lower yourself with one arm, then pull up with two arms, alternating lowering yourself with your left and right arms." By placing the stress on your individual arms for a portion of the movement, you'll get an idea of how strong you're getting. Plus, the negatives-heavy set-up will help you to build plenty of strength for the work ahead. No rigid sets-and-reps scheme for this step—just make sure you can complete a few reps (3-5) with decent form before moving on to the big dog.

34 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1205/Ten_Secrets_of_the_Highly_Fit_&_Extremely_Lean.aspx

Of interest, a  new study found that it may be beneficial to eat even more protein in certain situations. This study found that when lean, fit people supplemented their diet with 800 extra calories of protein a day (mostly from whey protein) so that they consumed 4.4 g/kg of protein daily, they gained no more fat than a control group that ate their normal high-protein diet (1.6 to 2 g/kg a day).

35
Ronnie's Monster Weights

Egotistic lifters would like to believe that heavy weight is the most important aspect of bodybuilding. They’re wrong, but so are their opponents who think that heavy weight is the culprit behind injuries and delayed development. That’s not an indictment of heavy weight, but of the way it’s often handled. Perform an exercise properly with good form and there’s no such thing as too much weight. The point is that heavy weight, perfect form and optimal pump are all equal parts of the same equation. One is not more important than the other.

36
Never Chase Fatigue, Chase Performance

http://www.t-nation.com/strength-trai...

37
Six Grilling Tips Every Guy Should Know

Cold grills are no place for burgers and sausages. Without that ample surge of heat to kick off the cooking, food will stick to the grates and you’ll miss out on those coveted grill marks. Even if a recipe calls for medium or low heat, the grill should be preheated first. Lift the lid, fire up the coals or burners, close the lid, and let the grill do its intensely hot thing for 10 to 15 minutes—the internal temperature should reach about 500°F.

38
Why A**holes Get Girls

It's a question we've pondered since junior high: Why do assholes get all the girls? Turns out, it’s not that women are masochists and want men to treat them badly. Some are, but most women have very good reasons to reject nice guys.

39
Fit Girls We Love on Instagram

Instagram is great for all sorts of things: sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today, we're going to celebrate the women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it. 

40
Go Nuts for Protein and Healthy Fats

Increased consumption of nuts may support satiety. No matter the reason you’re trying to cut body fat—for health, a bodybuilding show, a photo shoot, or just to look better naked—regular consumption of pistachios and other tree nuts may be a smart snack for your waistline. Pistachios and other nuts contain healthy fats along with protein and fiber, which may help keep you satisfied longer.

41
How Boozing Affects Muscle Building

We get it: Sometimes you need a stiff drink . But before you belly up to the bar, keep in mind that boozing it up may undo that hard work you put in at the gym. Research reveals that alcohol can interfere with your muscle growth, as well as slow your post-exercise recovery process.

42
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

43
6 Surprisingly Healthy Beers

While many wouldn’t equate beer with a healthy diet, it’s been said that a few brews per serving/outing isn’t the worst thing for you—as long as they’re light beers, and hence, low in calories and carbs. The problem, of course, is that most “light” beers tend to be “light” in flavor and therefore your enjoyment. Which begs the question; what’s the point of drinking two beers if they taste like watered-down crap? So here’s a list of beers—sans the “light label”—that are either surprisingly low in cals and carbs, or provide a nutritional/health kick that few know about. As always fellas, drink in moderation. Get Healthy Food & Snacks at GNC Live Well >>>

44
The No-BS Jacked Back Workout Routine

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

45
Workout Finisher: Explosive Plyometrics

Explosive power and speed is an athlete's best friend when it's game time. Increased force coupled with quickness and speed is one deadly and intimidating athletic combination. In addition to improving your performance for sports, plyometrics will also help with major lifts like the squat and deadlift. So, if you're not where you want to be, it's time to incorporate plyometric training into your routine.

46
Optimum Nutrition Gold Standard 100% Whey at Bodybuilding.com

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

47
6 Habits That Shorten the Life of Your Running Shoes

It's no easy feat to find a pair of running shoes that offers the perfect combination of style and comfort…without a cringe-worthy price tag. And when you finally do find them, it's that much more frustrating when you realize you’ve worn through them in what feels like just a month’s worth of miles. Luckily, simple adjustments to everyday habits can extend the life of your favorite kicks (and may help prevent injuries that come from working out in worn-out shoes). We caught up with John Henwood, 2004 track and field Olympian and New York City-based running coach, who explained how you’re cutting your sneakers’ lives short and suggested simple sole-saving tips.  10 Head-to-Toe Running Essentials for Spring>>>

48
The one rule of the Pre-Party Pump

We present the Men’s Fitnes s Pre-Party Pump, a workout specifically engineered to maximize blood-flow to your muscles in those desperate minutes before your buddies pick you up. Because remember, for the man staring back at you in the foggy bathroom mirror, it’s not about how much you can lift. It’s about how much you look like you can lift.

49
Body of Work: The Complete Evolution of Arnold

Trying to choose Arnold Schwarzenegger's best look is like trying to pick his best movie one-liner. His physique has undergone so many changes over the years, each one awesome in its own way, that it becomes the proverbial apples vs. oranges debate. But many bodybuilding pundits agree that Arnold’s peak shape—onstage, anyway—came at the 1974 Mr. Olympia, a year prior to the contest filmed for the movie Pumping Iron (which casual fans usually assume was Arnold’s most impressive showing). On the 40th anniversary of that competition, we look back at how Arnold’s physique has followed his amazing career, changing for contests, movies, and the demands of a life as public as any ever lived.

50
Healthy Bacon Recipes

There are ways to eat healthy(er) bacon.

51 The Top Protein Foods
52 The 5-Week, Whole Body Single Kettlebell Workout
53 Nine Fitness Classes to Try in 2015
54 The Men's Guide
55 Jerry Ferrara on Twitter
56 Dip
57 Next Level Training
58 Demetrious Johnson on Twitter
59 The Rock Hits Someone's Car And It's Ok
60 UFC on Twitter
61 Arnold on Twitter
62 Arnold's Teenage Weightlifting Routine
63 Selvin Golding on Twitter
64 Susan Kleiner on Twitter
65 Bill Clark on Twitter
66 Ryan Gruntorad on Twitter
67 Nick Davis on Twitter
68 gg on Twitter
69 Mark Taylor on Twitter
70 Simon Baxter on Twitter
71 Jack Rizzi on Twitter
72 Jace on Twitter
73 Mi40 nation coach Kassem Hanson teaching nutrition for growth and performance
74 Mike Titan O'Hearn on Twitter
75 Grenade .50 Caliber at Bodybuilding.com
76 More Motivation from WWE Superstar John Cena
77 http://www.bodybuilding.com/fun/picture-perfect-visual-bio-of-fighter-diets-pauline-nordin.html#.VYYhaswoYNk.twitter
78 Happy Fathers Day
79 Bodybuilding.com on Twitter
80 Yahoo Movies UK on Twitter
81 Fighter Diet News