Top Videos
Michael Phelps Distracts Free Throw Shooter At Basketball Game

The Olympic swimmer donned a speedo and his medals at the Arizona State University basketball game.

WATCH: The Strength Coach Development Center — Overhead Press Progression

A lot of coaches shy away from the overhead press because it’s “dangerous.” But my question to the coaches that say that: “Aren’t most exercises potentially dangerous?”

Dallas Europa Strongman Challenge: I Won My Pro Card

I’m so proud to finally have achieved my original goal in strongman and to continue showing my kids that hard work and time in the saddle pays off.

Winner Interviews | IFBB Chicago Pro 2017

Winner Interviews | IFBB Chicago Pro 2017

WPD Stage Videos | IFBB Dallas Europa 2017

See prejudging & finals stage video from the women's physique division at the 2017 IFBB Dallas Europa.

Winner Interviews | NPC Jr. Nationals 2017

Team Muscular Development catches up with class winners & some new IFBB Pros at the conclusion of the 2017 NPC Jr. Nationals

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Top News
1
Dwayne Johnson on Twitter

2
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

3
Dwayne Johnson on Twitter

4
Zach Even - Esh 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

5
Supplements for Serious Athletes - Biotest

Includes E-Book – The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.

6 Shawn Ray

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7
The Top 10 Movies Every Bodybuilder Should See

If wieght training is your thing, you know the importance of staying out of the gym and taking a well-deserved rest day. That said, it doesn't have to be boring! Training might be off the schedule, but if watching movies is your thing, you can combine both worlds.

8
The 15 Most Important Exercises For Men

Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.

9
7 Tips To Help You Pack On More Plates During Your Next Workout

One of the best ways to gain strength and get past a sticking point is by focusing more attention on the negative, or eccentric, portion of your reps. Have a partner help you lift the slightly heavier weight, then, with your partner spotting you, slowly lower the weight back to the starting position. Most people are stronger during the negative portion, so you should be able to complete this step without issue.

10
3 Reasons You're Not Ripped

One of the great training misconceptions is that lifting weights gets you bigger and cardio gets you leaner, period. As a result, the guy (or gal) who’s primary goal is to get more “defined” often makes cardio the centerpiece of his program, while lifting takes a backseat. And by “centerpiece,” we’re talking 45-60 minutes on the treadmill followed by 15-20 minutes of pumping iron. What you end up with is some weight loss perhaps (provided a clean diet is followed), but a body that’s no leaner than before.

11
How to Hit a Triple Bodyweight Deadlift | T Nation

If you miss at your knees or around mid-shin height, it's common to hammer away at RDL's, good mornings, and other variations to train your posterior chain. This can be beneficial, but without a strong upper back, those supplemental lifts won't do a thing. That's why chest-supported rows should be a staple in your program when training for a triple bodyweight pull.

12
Tip: 4 Convenient Foods You Should Be Eating | T Nation

"Ricing" just means to grind certain foods up into little bits. Riced cauliflower trended during the low-carb craze as an alternative to regular rice, but making it was a pain in the ass. You either needed a really good food processor (and motivation to clean it up afterward) or you needed to spend a lot of time with a cheese grater and a stack of Band-Aids.

13
Tip: This Nutrient Does It All | T Nation

Science shows that this multi-talented compound makes you leaner, increases endurance, and builds muscle. Check it out.

14
Total-Body Sled Training | T Nation

This appears to be similar to dragging the sled with your arms extended in front of you. To differentiate, work to stay as upright as you can, with your arms overhead as far as possible. This will shift the emphasis to resisting lumbar extension, with less emphasis on packing the shoulders. You can make this even more dynamic by making an overhead pressing motion as you walk. Don't break position through the midsection as you drag.

15
Tip: The Shoulder Stretch You Need | T Nation

If you're a big muscley dude and this gives you no improvement, you could also include a roller in the stretch to increase your thoracic mobility. I wouldn't recommend the roller if you don't have much muscle on your back: you don't want to compress your spine, and it shouldn't feel like you are while stretching.

16
Tip: What You Need to Know About Berberine | T Nation

Berberine is a compound found in many different herbs like goldenseal, Chinese goldenthread, and philodendron. In studies, it's proving to be a heavy hitter when it comes to regulating blood sugar and managing weight, among other things like cancer prevention and gut health. So far, 2,800 studies have been done on the compound, many focusing on its effects on Type 2 diabetes. It appears to rival Metformin when it comes to blood glucose and blood lipid levels. How? Good question.

17
Get stronger: 7 reasons you should never neglect squats

This may seem like common  sense , but squatting varieties are key for developing lower-body strength. Although machine exercises like leg curls and leg extensions may target the quads and hamstrings, squats utilize almost every lower-body muscle in unison, which translates to real-world strength. Since you aren’t locked into a machine, you’re also building stability and exposing potential imbalances between your left and right side. If you notice your hips shifting from side to side during the movement, put aside your ego and work on single-leg exercises to shore up your hips. You’ll be better off for it.

18
7 Reasons Your Pecs are Flat

Almost as bad as bouncing the bar off the chest is the inane practice of performing half-reps on the bench press. You want massive pecs to be proud of? Then lower the bar to full stretch (which for most people will mean lightly touching the bar to the chest or to a point just slightly above) to excite every fiber, and then press the bar straight up to lockout, while consciously squeezing the pecs into a tight contraction.

19
6 Biggest Blunders To Avoid While Trying To Add Mass Offseason

What makes this calculator especially appealing is that it suggests a marker that won't overshoot or undershoot your daily totals (at least for most people). Your goal may be to add size, but you want those gains be more muscle than fat. To that end, your daily caloric surplus should amount to a weight gain of 0.5-1.5 pounds each week, equaling 2-6 pounds a month. Doing so any faster likely means you'll add significant amounts of body fat, so you want to set realistic expectations on how fast you should be gaining weight.

20
The Only Way to Get Results | T Nation

"The most important thing for a client to get results is for him to have 100% confidence in the program and the coach, and be highly motivated by both. If he's motivated he'll train hard and get better results."

21
Zach Even - Esh on Twitter

22
Tip: Hanging Leg Raise – 3 Mistakes to Avoid | T Nation

Al Kavadlo is one of the world’s leading experts in bodyweight strength training and calisthenics. He is the author of five books, including Zen Mind, Strong Body and Pushing the Limits!. Al is also known for his appearance in the popular Convict Conditioning book series. Famous for smiling while performing some of the most difficult bodyweight exercises imaginable, Al has racked up millions of views on his YouTube channel. As lead instructor for the Progressive Calisthenics Certification (PCC), Al gets to bring his unique coaching style to fitness trainers and enthusiasts around the globe. Follow Al Kavadlo on Facebook

23
Tip: Eat Rice Without Getting Fat | T Nation

It's also inexpensive, and its tiny grains make it the most physically adapted to mixing with hunks of chicken, beef, pork, or fish. The trouble is, most people have no restraint when it comes to rice. They shovel out a portion size as big as a rice-picker's head and when their definition starts to blur, they don't take the blame; they lay it on the grain.

24
Tip: Train Arms Like a Pro | T Nation

Unlike biceps where the pump is more important than the pounds lifted, triceps need both. However, before you slap another plate on the bar for skull crushers, don't lose sight of the fact that heavy pressing movements for chest and shoulders invariably work the triceps. As such, the bulk of my "heavy" lifting for triceps is taken care of through chest training, not tricep-specific exercises.

25
Sagittarius Horoscope for Sunday, June 4, 2017

Sunday, June 4, 2017 - Looking off into the distance is often easier for you farsighted Sagittarians than seeing something that's right in front of your nose. However, you might not get very far in your vision-questing while delusional Neptune squares the Sun in your 7th House of Partners. It's inadvisable to head out today without the company of a fellow traveler. Collaborating with a like-minded friend changes the energy now. Deepen your understanding by engaging in meaningful communication. Your presence in the present moment averts a developing power struggle in the future.

26
Tip: Why Lifters Have Healthier Hearts Than Runners | T Nation

Most bodybuilders, strength athletes, and lifters aren't big fans of cardio. But they'll drag their butts over to the cardio section of the gym anyway because they've been told they have to do cardio for heart health. But according to emerging research, lifting heavy stuff is just as good for your heart, if not better in some aspects, than cardio.

27
Tip: The Squat Machine That Actually Works | T Nation

The belt squat is a strength exercise that's been practiced by powerlifters for years now. It can be categorized as a supplemental lift or corrective exercise for people with squat technique issues. If you're lucky enough to have a belt squat machine in your gym, here's what the exercise looks like:

28
Tip: The Effects of Low-Dose Creatine | T Nation

But in this new study, researchers had 17 year old soccer players take 2-3 grams of creatine monohydrate per day, with no loading phase, for just 14 days. Another group of athletes from the same team took a placebo powder. Neither group knew if they were getting "the good stuff" or the fake stuff. Both groups were given a variety of fitness tests before and after the two week period.

29 Official Muscular Development Magazine

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30
19 style essentials every man needs for a long weekend trip

With just a few carefully chosen essentials, you can rise to every occasion in easy-going style whether you're packing for Memorial Day or a three-day vacation.

31
Muscle & Fitness 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

32
The Top 15 Pushup Variations

Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [mid-back], and building rotational power through your core."

33
America's Hot Girls of the Beach

I always set some sort of goal. Whether it be a competition, a photoshoot, or just wanting to look good for the beach or a vacation. Also, making progress can be somewhat addicting. Taking progress pictures and seeing the changes keep me wanting to push for more. If I could make that much of a difference from last week, what can I do this week?

34
Grow Legs Grow

Training Vlog 7 weeks out from the University World Games! **15k Subscribers GIVEAWAY!** THANK YOU FOR SUPPORTING MY CHANNEL!! Comment on this video your short term goal you would want to accomplish over the 12 weeks to enter. One person will be selected to win 3 months free flexible dieting coaching/programming by me! Choosing winner on Friday 7/7/2017. Must be a subscriber! *GET COACHED BY ME :)   http://www.barbellsandbows.net/nutrit... I offer flexible dieting coaching and I am accepting new clients - more information can be found on the website *Follow me on Instagram: @Kris10Pope **** SUBSCRIBE TO MY CHANNEL and leave me comments!! **** Business Email: KPope@BarbellsAndBows.net

35
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here's why sleep is just as important to your goals.

36
Men's Fitness 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

37
The Ultimate Kris Gethin Pre-Workout Experience

If you want Gethin-level intensity in the gym, you need to take your workout ritual as seriously as he does. Here's your plan, down to the minute, with an arm workout to put your preparation to the test!

38
Expanding the Rib Box

Along with other past bodybuilding greats like Franco Columbu, Frank Zane, Lee Haney, Tom Platz, Tony Pearson, Boyer Coe, and Bertil Fox, Arnold Schwarzenegger knew the value of training to expand his rib box. Investing considerable time in training and expanding the rib box was done because they knew that it would make all the difference once they began comparative posing. This even applied to bodybuilders who were seemingly less impressive at first glance or in repose: When the rib box was fully expanded, especially with any arms-overhead pose, they looked completely different. In fact, Tom Platz was a great example of a guy who had relatively narrow and unimpressive genetic upper-body structure, but managed to expand his rib box to the point of Olympia-caliber respectability.

39 Shawn Ray

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40
Total-Body Sled Training | T Nation

This appears to be similar to dragging the sled with your arms extended in front of you. To differentiate, work to stay as upright as you can, with your arms overhead as far as possible. This will shift the emphasis to resisting lumbar extension, with less emphasis on packing the shoulders. You can make this even more dynamic by making an overhead pressing motion as you walk. Don't break position through the midsection as you drag.

41
The Most Stunning Iron Maidens of 2015

What makes an Iron Maiden? It's easy ... iron. As 2015 draws to a close, we'd be remiss if we didn't acknowledge some the most beautiful, iron-pumping, selfie snapping ladies that have graced M&F pages this year.

42
Reality Star Farah Sattaur Heats Things Up on the Beach

Farah Sattaur may not be a name you hear very often in the States. However, once you get a look at the stunning British reality star, you'll be sure to remember her—or, at the very least, check out some of her beautiful pictures on Instagram .

43 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

44
5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

45
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.

46
White Potatoes vs. Sweet Potatoes for Bodybuilders

There actually is a spot in your diet for each, depending on when you eat them. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. In the content of a couple of key minerals, though, white potatoes are the winner. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles.

47
12 Ways to Build Muscle with Your Diet

One of the best ways to prevent your body from tapping into muscle stores for energy is to take in a moderate amount of protein shortly before going to bed at night. Thirty to fifty grams of protein, consumed before going to sleep, will provide your body with the nutrients it needs to repair and build muscles. A protein shake is ideal before bedtime. Lean meats, nuts and seeds are reasonable alternatives.

48
Photos: 9 times we were wowed by Gal Gadot

The 'Wonder Woman' actress is a show-stopper in more ways than one. We look back at her most stunning moments.

49
6 Moves For Stage-Ready Shoulders

All the world's a stage—especially when you're going to be wearing a tank top all summer! Build shoulders that pop with this quick, tough workout from an experienced bikini competitor.

50
Juan Morel's Back Blast

What's the most demading muscle group to train? We can all probably agree that it’s legs. How about the second most demanding muscle group to work? That’s up for debate. Some may say delts, others abs. IFBB pro Juan “Diesel” Morel says it’s back, hands down. If you vehemently disagree with him, that might say something about your work habits.

51 How to fight 'manopause' and low testosterone
52 Performix ION v2X at Bodybuilding.com - Best Prices on ION v2X!
53 EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers
54 Instagram post by Zach Even - Esh • Jul 2, 2017 at 1:00am UTC
55 https://marketing.bodybuilding.com/marketing/campaign/CanadaDaySale?mcid=sm_twit_deals
56 6 Ways Working Out Works Wonders for Your Sex Life
57 Bodybuilding.com on Twitter
58 How to get rid of love handles
59 100 ways to burn fat fast
60 Official Muscular Development Magazine
61 Tip: The 4 Keys to Bigger Triceps | T Nation
62 How to Build Muscle and Burn Fat At the Same Time
63 The 30-day plan to grow like a monster
64 The 3 best whitewater-rafting destinations in the U.S.
65 Underground Strength Gym June Tee
66 Now That You Have Been Told, Stop Doing This Stuff in the Gym
67 The 2017 Summer Shred
68 I’m Not Surprised | Biolayne
69 Today's Workout
70 8 Ways to Burn More Fat
71 M&F Iron Maiden: Larissa Reis
72 6 Foods Proven to Boost Low Testosterone and Increase Sex Drive
73 6 Sex Performance Problems Fixed at the Gym
74 Top Secret Chest Arsenal Part 1: Leaning One-Arm Dumbbell Flye
75 Just 1 exercise session can boost brain functioning and mood
76 Bodybuilding.com on Twitter
77 Official Muscular Development Magazine
78 The fittest fathers who have been on the cover of 'Men's Fitness'
79 10 Moves to Make Your Guns Grow
80 The T-ransformation 2017 Results
81 The best Father's Day gifts for foodie dads: 2017 edition
82 Bodybuilder's Guide to Cheat Meals
83 Tip: The Ultimate Push-Up Finisher | T Nation
84 Shawn Ray
85 Ben Pakulski IFBB Pro
86 5 Ways To Make Face Pulls Even Better | T Nation
87 Tip: How to Double the Gains from Pushdowns | T Nation
88 Shawn Ray: Fit After 40 "Asia Monet turns 1"
89 Dwayne Johnson on Twitter
90 Instagram post by Flex Wheeler • Jul 1, 2017 at 12:02am UTC