Top Videos
WWE 2K16 Lets Fans Play As The Terminator

The upcoming video game will feature Arnold's famous character.

YouTube Trainer Omar Isuf's 3-year Transformation! - Bodybuilding.com

YouTube trainer Omar Isuf's 3-year physical transformation reveals how long it takes to achieve sustainable results. Get his story, best advice, and full training plan!

2015 Next Level Transformation Challenge - Bodybuilding.com

Join me for the Next Level Transformation Challenge. $35,000 in prizes! Register today! #mynextlevel @bodybuildingcom @kagedmusclesupps

Power Up Your Muscle-Up! - Bodybuilding.com

Master the art of the muscle-up while building extreme upper-body and core strength with this challenging video workout from Kizzito Ejam!

True Muscle Trainer: 9 Weeks To Elite Fitness - Bodybuilding.com

True Muscle is a 9-week hybrid training program that will improve your athletic performance, boost your conditioning, and pack on slabs of quality muscle. Trainer Nick Tumminello and NFL player Steve Weatherford will show you the way to elite fitness.

WPD Billie Cavalier's Post-Win Interview | NPC USA 2015

WPD Billie Cavalier's Post-Win Interview | NPC USA 2015

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Top News
1
Sagittarius Horoscope for Monday, July 27, 2015

Monday, July 27, 2015 - People just don't seem to understand your motives today. You have an abundance of great ideas and plenty of energy while the reflective Moon is camping out in your inspirational sign. In fact, you may be climbing so high in the atmosphere now that you must fly solo because no one can keep up with you. Stop trying to include others on your adventure; you'll soar to greater altitudes than ever before when you accept that you're on your own. The sky is the limit if you are brave enough to go it alone.

2
The 5 Best Programs for Putting on Mass

Power, Rep Range and Shock (PRRS) was built by "Natural Freak" Eric Broser . PRRS training is a great program for intermediates and advanced lifters. Each acronym stands for a different protocol for each workout. Power stands for a more compound movements done in a power rep range. Rep Range is more a typical bodybuilding type workout and Shock workouts are one in their own. Shock workouts utilize any type of shocking principle, primarily supersets for the same bodypart. Every week you will be utilizing a different acronym. In addition each acronym uses different workout tempos which can increase your time under tension. PRRS training was designed to keep your body guessing and keep the results coming. A positive thing about this program is that you never get bored, every workout is different. Shock workouts are something you should try; you really change yourself on those days.  If cycled correctly, you will never plateau and can expect to buy bigger shirts. PRRS uses a lower volume, lower frequency approach that can be a problem for someone who requires more volume. You can customize your PRRS routine by increasing the volume or frequency.

3
3 Pointers for Building Your Own Home Gym

The equipment you purchase will be based on how much available space you have and how much your budget allows for. If you have a two-car garage and a big budget you can build an insane gym. By the same token if you have a small room and a small budget you can still construct a gym that will give you awesome results.

4
Mr. Olympia LLC on Twitter

Kira Neuman confirmed her participation to the 2015 Mr. Olympia Weekend! Buy Tickets: http://mrolympia.com/2015/finals-tickets … pic.twitter.com/Ay4DkYWtCU

5
T NATION on Twitter

Here's how to finally put some size on those chicken calves of yours: https://www.t-nation.com/training/cure-for-chicken-calves … pic.twitter.com/EOkMtfOV8K

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
The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

8
6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

9
Gustavo Badell's High Volume Back Training

One Mr. Olympia record is likely to stand the test of time—greatest leap in standings. Gustavo Badell jumped 21 places from his first Olympia to his second. The Venezuelan-born Puerto Rican barely made a ripple during his first six professional years. In 17 contests, he made only one posedown. But that qualified him for the 2002 Olympia—where he got punked, 24th out of 25. When he next qualified, he placed a shocking third in the 2004 O. The following year, he repeated that bronze spot. Badell won only three lesser pro shows over his 38-contest, 15-year pro career, but his back-to-back Olympia thirds in 2004–05 mark bodybuilding’s most improbable upsurge.

10
5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

11
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

12
So Now Kale is Bad For You? - Born Fitness

This wasn’t some blog. It was a major magazine doing an even more major disservice. And they should be embarrassed for publishing this food-shaming post. Here’s why: Writing health content comes with a social responsibility. People will read this and instead of consulting with a nutritionist or doctor, they’ll treat it as gospel. Maybe not everyone, but enough people that it will impact eating behaviors in a very dangerous way. So if you’re unwilling to respect and acknowledge that responsibility then you just shouldn’t be creating health content.

13
The 6 Best Sex Positions and How to Train for Them

Knowing is half the battle. Get ready to impress with workout tips for every key sex position.

14
7 Simple Tips For Getting Lean This Summer! - Bodybuilding.com

Summer is the season of lean, but even if you didn't manage to sculpt your dream beach body last spring, you certainly don't have to hide under oversized T-shirts at the beach! With these summer shred tips from fitness models and NLA sponsored athletes Jessie Hilgenberg and Lais DeLeon, two of the fittest women in the fitness industry, you can kick-start a summer transformation that will leave you feeling great and ready to soak in the sun's rays!

15
My Six Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.

16
iSatori Bio-Gro at Bodybuilding.com

Absolutely! Many athletic women already do. Because Bio-Gro contains almost zero calories, zero fat, and zero sugars, it is perfect for dieters or women who are calorie- or carb-conscience yet want the bioactive benefits of protein to help develop and maintain lean body tissue.1-3,5,17,18, 20-24,26-29,33,36-39 And Bio-Gro requires only one tiny scoop (1.5 grams) compared to a large-sized protein shake (25 grams or more), that can leave your stomach feeling full of gas and bloated. What's more, Bio-Gro is derived from a natural source and is safe for anyone to consume.

17
Chaos in the Gym Workout

We'’ll create some chaos with the second exercise. In Week 1, do 3-–5 partials (executing the move over just half of the range of motion) after you reach muscle failure. In Week 2, hold the peak contraction for three long seconds as you squeeze the muscle as hard as you can. During Week 3, perform drop sets, quickly reducing your working weight by about 30% when you reach muscle failure and continuing your set. In Week 4, do heavy negatives. Train with a good spotter this week, because you'’ll use about 20% more weight than you normally handle, and slowly fight the downward movement -— called the eccentric contraction -— as your partner helps you lift the weight on every rep. Also, for chest and bi'’s only, do a third exercise with straight sets.

18
12 Healthy Foods and Drinks That Can Make You Fat

While they’re packed with antioxidants, protein, and healthy fat, these nutrition powerhouses can pile on serious calories if you’re not careful.

19
Shock Your Chest Into Growing

Pecs haven't really grown any bigger or stronger in months? Time to throw another wrench into your pec training with some new hardcore, extreme techniques, all intended to spark new muscle growth and take your chest to the next level. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success.

20
Pressing for Powerful Shoulders

Following your first big strength-pressing movement, you want to then add in some volume work for your shoulders. This is where you would use a repetition range between 8–12 reps. For instance, if you started with standing barbell presses for your strength movement, you could follow that with seated dumbbell presses for volume. You don’t need a lot of sets, but 3–4 working sets (after a couple of warmups) should really finish of your front delts and triceps. It is a good idea to keep your body guessing with different movements and different rep ranges, especially as you become more experienced with lifting.

21
Get on Board for a Bigger Bench

Huge overload can take place with board presses because they allow you to lift more than your one-rep max. The bench press has an ascending strength curve, meaning the closer the barbell is to lockout the more force production is possible; in other words, you are weakest at the bottom and strongest at the top.

22
We Asked 100 Women (Who Don't Do CrossFit): Would You Date a Guy Who Does CrossFit?

We Asked 100 Women (Who Don't Do CrossFit): Would You Date a Guy Who Does CrossFit?

23
The Specifics: Six Exercises for Power-Loaded Legs

Squats! Load it up. Well, not exactly. Miami-based celebrity trainer Jacqueline Kasen is bringing a new approach to #LegDay. This carefully crafted routine will build strength, stability, and power throughout your entire lower body. And it will light you up in the process.

24
The 5 Healthiest Summer Fruits - Bodybuilding.com

If the dog days of summer are leaving you parched, be sure to bite into summer's quintessential fruit, which is made up of more than 90 percent water. Proper hydration is important to keep your joints well-lubricated and your metabolism humming along. But watermelon is so much more than H2O. A recent study in the Journal of Agricultural and Food Chemistry discovered that the amino acid L-citrulline, which is abundant in watermelon, can dampen muscle soreness in athletes. 10

25
Shredded to Sloppy: 10 Ways the Dad Bod Can Sneak Up on You

over 10,000 men for 20 years, checking in with them twice in adolescence, again during their mid-20's, and finally in their early 30's. A third of those men ended up becoming dads during that timeframe. Those guys? They gained 3.5 to 4.5 pounds. And that's only guys in their early 30's—who knows what could happen in their late 30's, 40's, and beyond. Non-dads, on the other hand,

26
5 Muscle-Building Lunches You Should Bring to Work

Sunday night you should be prepping your first meal of the week: balsamic grilled chicken sandwich. Marinate the chicken in balsamic vinaigrette and then throw it on to a frying pan for about 15 minutes. Once it has cooked through, place the chicken on a slice of whole-wheat bread. Cover the chicken with roasted red peppers, reduced-fat mozzarella cheese, and basil leaves. And if you want to press it into a panini, just throw it back onto the pan for 5 minutes.

27
Official Scorecards from the 2015 IFBB Vancouver Pro

Official Scorecards from the 2015 IFBB Vancouver Pro

28
3 (More) Reasons Why Sleep Deprivation Is Hurting Your Body

We pulled together some of the most recent studies on how poor sleep habits affect you down the line. And we've got to warn you—the results can be pretty terrifying. But don't panic: Even with a busy schedule, getting enough shut-eye is one of the easiest health changes to make. You're probably already desperate to do it.

29
John Cena Thanks Gold Gym for Changing His Life

Advice from a work colleague at the Mecca of muscle set Cena on his way to WWE superstardom.

30
Summer Six-Pack Program

How it works : The best way to throw the body off and fight efficiency is to keep changing up your workouts to prevent adaptation. You’ll need to train three days a week for four weeks with the following routines: a high-rep workout to build your work capacity and burn loads of calories; a barbell- based strength day to maximally stimulate muscle; and a blend of strongman and circuit training to challenge muscles you haven’t worked before along with your heart. This three-pronged attack will confuse your metabolism and trick your body into burning more fat (accompanied by a sound diet), and you should see results within a month. It’s inefficiency at its most effective.

31
The Protein Fart-Proof Pants

Pile more beans onto your plate gentlemen, because now you can “Fart With Confidence," which is the motto for UK-based clothing brand, Shreddies, who just launched clothing for men and women that prevent your fart odors from letting loose.

32
Flex Lewis on Twitter

2 weeks out! Saturday, 8/8, I will be guest posing at the #NPC Cajun Showdown in Lafayette, LA http://www.cajunshowdown.com  pic.twitter.com/Qq3P6cQyz1

33
Here's What Evander Holyfield Thinks About the Most Iconic "Boxers" in Movie History

To celebrate the classics, we asked a true judge of boxing talent, former heavyweight champion Evander Holyfield, what he thinks of cinema's most iconic wannabe "boxers." And he's got some tough love for Rocky Balboa.

34
The 'Undisputed Champ' Training Circuit

Your goal this round is to develop your explosiveness, your one punch knockout power. Every punch thrown this round should be done with maximal force.  This round punches can be thrown as single shots or in combination. The pace at which you throw will depend on your physical conditioning and size but a good pace to go at is to throw at least one punch every three seconds if you’re 160 pounds or lower and one punch every 6 seconds if you’re over 160.

35
Kirk Herbstreit on Twitter

If you haven't seen @TheRock in @BallersHBO you gotta lock in!! Only appointment TV that I have! Some great story lines. Congrats bud!!

36
The Specifics: Six Exercises for a Strong Core and Ripped Abs

Cut, jacked, ripped, diced, shredded. Those are just five of the words people will be using to describe your mid-section this summer. Personal trainer and physique competitor Michael Kapelow crafted this routine to be the ultimate six-pack workout of the internet. Happy shredding.

37
21 Classic Rock Workout Songs - Bodybuilding.com

From memorable vocals to guitar riffs that amp you up, classic rock is all about celebrating the familiar. Just be sure to smash your workout as you sing along.

38
Could a $17,695 Grill Change Your Life?

When Kalamazoo came to pick up the grill they had loaned me, I thought of those steaks. I wondered: “If I had to put a price on that steak-eating experience, how much is it worth?” I crunched the numbers. I factored in futures. But whatever computations I tried to rationalize, I couldn’t bring myself to a price tag that was close to $17,695. Was the grill the best I had ever used? Yes. Would I be sad that it was gone? Of course. But did I feel like the price point was part of the marketing? Like a Maserati, an Audemars Piguet, or some Agent Provocateur garb, you pay, in part, for the fantasy of luxury. Now that K750HB has moved on, I’m trying to recover from the break up. There’s a hole in my backyard. I look at grilling recipes and feel remorse. Was there anything I could have done differently? Maybe if I had a few thousand dollars things would be different. But I don’t. So I’ll fantasize.

39
5 Oral Sex Misconceptions Women Hate

Correction: Read Her Body Language  You’re reluctant to ask her point blank what she wants, and she’s just as unwilling to tell you what she needs. So, you need to prove every woman wrong and show her you’re paying attention by being alert to her body language. Namely, pay attention to any pressure from her hands. “If she’s holding your head, and pulling you closer, it means ‘tongue me deeper,’ Cox says. “Pushing your head away means you’re being too rough; slow everything down, relax the pressure and simply lick gently.” How to tell if you’re hitting the sweet spot? “If she’s holding you firmly but seems relaxed, you’ve got it right,” Cox adds. 

40
MusclePharm Combat Crunch Bars at Bodybuilding.com

Order today using our 100% secure server and get it at the lowest prices in the world with our fast, inexpensive 2-3 day shipping! NOBODY beats our overall price!

41
Add Two Inches to Your Chest

The rate at which your muscles apply force determines the number and type
 of muscle fibers that are recruited, and recruiting them all is the path to complete growth and development. We’re prescribing speed bench presses, done with light weight for maximum velocity, to target your most explosive muscle fibers. (These also happen to be the largest.) Speed training serves another purpose too: training you to blast through sticking points in your bench press so you can lift heavier weights in subsequent workouts and therefore apply a more intense muscle- building stimulus.

42
Dymatize Super Mass Gainer at Bodybuilding.com

Gaining size isn’t as easy for some as it is for others. For people with faster metabolisms, smaller appetites, and that are constantly on the go, it is difficult to get the added calories and protein needed for muscle growth. That’s where Dymatize's Super Mass Gainer comes in. Each serving is packed with 1280 calories, 52 grams of high-quality proteins, and 17 grams of branched-chain amino acids – which are directly involved in the building of muscle and speeding recovery. That means that you can put on the muscle and mass you want faster.*

43
PHIL HEATH on Twitter

I'm giving away these limited edition Fat Gripz every week until I win my 5th Mr O - RT & follow @FATGRIPZ to win pic.twitter.com/mBVZqGJ70B

44
How to Tell You're Not a Weight Training Beginner Anymore

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

45
On Trial: Barbell Squats vs. Smith Machine Squats

In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little.

46
Muscle & Fitness on Twitter

The Cube Method will help you put the "Big 3" to great use. http://ow.ly/Q0xNg  pic.twitter.com/EfGy07KJvI

47
7 Ways You Think You're Being Healthy When You're Really Not

Everyday habits shape your long term success, which is why the foods you put into your body today are so important for your physique and well-being tomorrow. That being said, the "smart" choices you're making to achieve a healthy lifestyle may be backfiring. Yes, you pick up tips from authoritative sources, adhere to highly praised eating regimens, and shop for foods marketed toward athletes because, hey, if it’s good enough for a pro, it’s good enough for you. But some of these seemingly good steps toward better health and fitness are actually doing a disservice to your body. Here, we navigate the lifestyle choices that are keeping your abs covered and your health below par.

48
WPXI on Twitter

Hey @TheRock -- what's your grade on this PEOPLE'S ELBOW @Southcity22 dropped on @CamHeyward ?? http://on.wpxi.com/1D6O2vg  pic.twitter.com/QieD5CaC99

49
How To Bench Press: Layne Norton's Complete Guide - Bodybuilding.com

Dr. Layne Norton is a smart guy, but he's also strong as hell! Follow his coaching tips and cues to bench press like a total beast. Get Layne's Full Program Here: http://bbcom.me/1Hw4o2c The bench press is one of the most important upper-body exercises in your movement toolkit. Not only is it crucial for upper-body muscular development, but it's an exceptional strength builder. Many people think the bench press is just a chest exercise, but I'm here to tell you that your triceps, shoulders, back, and even your glutes are involved. It's a complex movement that can be disastrous if you get it wrong. If you've been doing the bench press without being too concerned about how you're doing it, it might be time for you to take a step back and focus on improving your technique. Seven years ago, I tore my right pec while bench pressing incorrectly. I'll tell you right now, it sucked. Since then, I've spent a lot of years learning how to incorporate the correct muscle groups and focus on the proper execution of the movement itself. After learning how to improve my bench mechanics, not only did the movement become safer, but my numbers got a lot better.

50
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

51 7 Reasons Your Rotator Cuffs Hate You
52 7 Strange Habits With Amazing Health Benefits
53 Mr. Olympia LLC on Twitter
54 Q&A With J.J. Watt, The NFL's Most Dangerous Man
55 Fighter Diet on Twitter
56 BodyBuilding and Gym on Twitter
57 CutAndJacked.com Shop
58 10 Things To Know About the 2015 CrossFit Games
59 Noah B on Twitter
60 Kevin Levrone on Twitter
61 Blame Your Genes for Your Sweet Tooth
62 Mr. Olympia LLC on Twitter
63 Kevin Levrone on Twitter
64 6 Reasons Why You're Soft
65 The Surefire Way To Finally Get Super-Strong! - Bodybuilding.com
66 VIDEO: Essential Punches for Southpaws
67 It's Dangerous Out There & 9 Life Lessons For A STRONG Life - Zach Even-Esh
68 Real World Training: The Cop
69 6 Useless Stretches
70 Christmas in July: Victoria's Secret Angels Snap Selfies at Holiday Photo Shoot
71 @PhysicallyFit1s IG on Twitter
72 Rana X Drawing on Twitter
73 Joe DeFranco on Twitter
74 Mike 'Titan' O'Hearn Needs Help Naming His New Puppy
75 Poliquin Group™ on Twitter