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The 250-Gram Protein Plan That Costs Next To Nothing! - Bodybuilding.com

Universal asked IFBB pro Chris Tuttle to follow a high-protein, offseason meal plan for $70 a week. Here's how he did it.

8 Healthy Snacks To Kill Your Cravings! - Bodybuilding.com

The next time you get the urge to reach for something sweet, grab one of these healthy snacks to help fuel your day without sabotaging your goals fitness.

Kendall's Kitchen: Thai Turkey Satay Skewers - Bodybuilding.com

This quick and easy turkey satay recipe is the perfect addition to your healthy meal plan. It's tickle-your-taste-buds yummy and packed with clean protein!

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Top News
1
Sagittarius Horoscope for Friday, August 14, 2015

Friday, August 14, 2015 - Your dreams of escaping the boring routine of daily life run amok as the bold Leo New Moon empowers your 9th House of Faraway Places. Naturally, you're no stranger to these adventurous fantasies but a quick weekend getaway won't be enough to satiate your globetrotting desires. Fortunately, you don't have to be frustrated by your inability to cut ties completely. Aim your thoughts high and visualize the journey of a lifetime. In your mind you are free to go anywhere, and you never know what might come true in the future.

2
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

3
Revitalize Your Abdominal Workouts

There's a strange thing about abs. Schizophrenically, they’re either overemphasized or ignored, and sometimes both, intermittently, by the same bodybuilder. Ab definition is widely regarded as the best visual indicator of leanness. Yet, unless you’re shirtless, your abs can’t convey anything to anyone; and, if you’re not buff, they still remain unseen even when you’re in the buff. For the latter reason, even many pro bodybuilders skip ab training until the final weeks before a contest.

4
Four-Week Program for a Shredded Summer Body

In the other sessions, there are elements of traditional bodybuilding and CrossFit intermingled. A lot of guys who have been following a traditional body-part split might balk at these CrossFit elements. They’ll say they don’t want to do exercises like toes-to-bar and kipping pullups. “Can I swap it out for something else?” they’ll ask. Yes—if you honestly can’t do the moves listed. But you need to at least try everything listed. If you can’t do it, then scale it back a little, either by lightening the load or cutting back a few reps. But don’t look for an out with every move that makes you uncomfortable. If you start swapping out everything, you might as well just ride a bike every day. You could, in theory, burn the same number of calories that way— you’d lose muscle, lose strength, and essentially become a lesser version of yourself. So don’t start down that path. If you knew a better way to get ripped, then you probably wouldn’t be reading this. Just know that Brad Pitt, Chris Hemsworth, and Chris Pratt all did a version of the program you now hold in your hands. You can do what they did if you attack this thing with purpose.

5
9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

6
Small Lifts Lead to Big Gains

Let's take look at a recent study entitled “Improved Performance through Digit Strength Gains.” The study examined the effect of strengthening the toes and fingers at the metatarsophalangeal and metacarpophalangeal joints on performance in the vertical jump and shotput. A specially designed toe and finger exercise device adapted to a Cybex machine was used for progressive resistance exercise sessions and to test for strength increases. The treatment period was 12 weeks and involved three training sessions per week. Mean gains for the subjects were impressive: 2.3 cm in the vertical jump, 20.3 cm in the modified shotput, and 67.2 cm in the standing shotput. All of these gains were significantly greater than those experienced by the control groups. It was concluded that performance in these strength based activities can be improved by strengthening the finger and toe muscle flexors.

7
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.

8
28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

9
5 Reasons Your Squat Sucks

Not getting the results you want from the king of leg exercises? Here are some likely culprits.

10
Welcome to the Big Guns Club

Bodybuilding's premier gun club give their best biceps shots.

11
6 Tricks to Improve Your Posture

When I think of bad posture I always think of people who sit at a desk all day long. Desk work is very demanding on your shoulders and your posture. Think about it. After working eight hours on a computer screen, your shoulders are rounded forward and your neck is protruding forward. Aside from having a desk job, you can get bad posture from working out incorrectly . Overdoing chest movements and not incorporating enough rear delt and back movements can increase poor posture. Poor posture is our bodies way of adapting to the situations we subject it too.

12
15 Negative Effects of Having a Low Body Fat Percentage

Every guy wants to get leaner. He wants his pecs to stop jiggling and his abs to come out from hiding. But there comes a point when shedding fat isn’t healthy. According to Pennsylvania State University, the average guy’s body fat is 15 to 20, 3 percent of which is “essential,” meaning you’d die without it. “A body fat percentage below 5 percent is regarded as a warning sign of poor health, even in elite athletes,” says Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss. “Male bodybuilders typically go below 5 percent for competition, but don't stay there in the off season.” That’s because body fat is integral to keeping your entire body—including your cardiovascular, endocrine, reproductive, skeletal, and central nervous systems—in check. Without enough body fat, they all go haywire.Check out 15 ways your body freaks out when your body-fat percentage drops too low.

13
5 Workouts To Boost Your Testosterone

You know what good ol' testosterone does for the body: It’s the hormone that makes a man a man (though, yes, women have some, too), and is essential for developing and maintaining muscle mass. Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1 percent each year starting at around age 40. Luckily, you can stave off the process—and even boost your testosterone to the higher levels needed for improving muscle growth if you’re looking to get bigger—by how you work out.

14
The Jacked Back Workout

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.

15
Alcohol and Your Test Levels

Researchers found no change in concentration of estradiol, cortisol, or SHBG in response to alcohol intake. But here’s the shocker: Total testosterone and free testosterone were elevated significantly immediately afer exercise for both conditions. At 140–300 minutes post-exercise, total and free testosterone levels as well as free androgen index were significantly higher for the alcohol group compared to the placebo. Hold on, though, before you head to the nearest bar afer working out: Researchers suspect that alcohol actually destroys receptors that testosterone can attach itself to, which is why the concentration of testosterone in the blood rises.

16
Behind the Scenes: Henry Cavill's September 2015 Cover Shoot

MEN'S FITNESS ventured across the pond to shoot the Man from U.N.C.L.E. himself, Henry Cavill, for our Style Issue. The breathtaking location: a historic 19th-century warehouse in London. "We were shooting Henry down on the street near the warehouse, and a little girl walked by and said, 'Daddy, that's Superman,'" recalls director of photography Brian Marcus. "He was one of the most professional and easy-going subjects I have worked with." In this exclusive behind-the-scenes video, Henry shares his go-to workout when training for a movie like Superman or U.N.C.L.E. , and reveals the most game-changing advice he lives by, courtesy of director Guy Ritchie.

17
10 Foods That Fight Fatigue

“We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says Jim White, R.D., owner of Jim White Fitness in Virginia. “Get rid of this idea of a quick fix.” Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.

18
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

19
Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

20
Sharon Stone Reveals All

The stroke and its aftermath transformed Stone in ways she's still discovering. "It took two years for my body just to absorb all the internal bleeding I had," she says. "It almost feels like my entire DNA changed. My brain isn't sitting where it used to, my body type changed, and even my food allergies are different." It took months for her to regain feeling in her left leg and years for her vision to return to normal; she also fought to eliminate a persistent stutter. On the plus side, "I became more emotionally intelligent. I chose to work very hard to open up other parts of my mind. Now I'm stronger. And I can be abrasively direct. That scares people, but I think that's not my problem." She laughs. "It's like, I have brain damage; you'll just have to deal with it."

21
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

22
5 Powerful, Protein-Rich Recovery Meals

Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular broscience would have you believe. According to a 2013 review, consuming a proteinrich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the  Journal of the International Society of Sports Nutrition  reported. Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

23
Instant Muscle: Delt Developer

The front raise is the most popular exercise for the anterior part of the shoulder and the most frequently misused. Use a bench set to an incline to perform a stricter movement that forces the delts to work alone—without body English to swing the weight up.

24
What's the Best Vegan Protein Powder?

Choosing the perfect powder could matter to Olympic athletes or bodybuilders, says Matt Ruscigno, M.P.H., R.D. But a few extra grams of lysine (which are found in various amounts in different vegan and vegetarian powders), or not, is not going to affect the life, training, or muscle building of the average guy, he explains. That means that picking from the slew of options—from hemp to soy and pea—ultimately comes down to which you prefer. After all, supplemental protein powders should be just that: supplemental. That’s why Ruscigno also suggests choosing a plant-based protein that’s different from what you eat: “If you eat tofu and drink soy milk, don’t do soy protein powder. Add variety.”

25
Henry Cavill: Super Spy

The guy who rocketed to fame as Superman is flying “solo” this month as a delivishly suave CIA agent in "The Man from U.N.C.L.E." But strip away the tights and Savile Row suits—and who is Henry Cavill?

26
Enter to Win the 1 Up Nutrition Ultimate Giveaway

1. How To Enter: Beginning at 12:00 a.m. (EST) on July 15, 2015, visit www.muscleandfitness.com/giveaways and follow the 1 Up Nutrition Ultimate Giveaway directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (EST) on August 25, 2015. Only one internet entry per person and per e-mail address, per day will be accepted. Subsequent entries on a single day will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of American Media Inc. ("Sponsor") and will not be returned.

27
The 7 Granddaddy Laws of Training

So, when you are creating a program for yourself or your athletes you need to make sure that all of these laws are being followed. The art of programming is knowing how and when to adjust variables, while still adhering to the laws of training. This is why I am in constant communication with my online clients, feedback is crucial to the process.

28
3 Reasons You're Not Ripped

But this doesn’t mean you shouldn’t do isolation exercises. Calf raises, concentration curls and dumbbell kickbacks will always have their place in bringing out the finer points of a physique, but they’re not what’s going to make you shredded. Compound (multi-joint) movements need to be the foundation of your program, since they’re the exercises that will build the most muscle, and hence keep your metabolism revving.

29
4 All-American Beers That Won't Bust Your Diet

Michelob Ultra won our best beer award last month. For extra variety, here are four more top picks to add to your cooler.

30
T NATION on Twitter

Squats are hard. Finishers are hard. So let's combine them because we're insane apparently: https://www.t-nation.com/training/squat-the-fat-off … pic.twitter.com/cAamapDE0r

31
Why Weights Are Better Than Cardio for Fat Loss - Born Fitness

While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. You want results as fast as possible with the least amount of work needed.

32
7 Cheap Sources of Healthy Protein

Looking for the best high-protein foods? The choices are easy—lean red meat, poultry, fish and soy are among your best bets. Throw cost consideration into the mix, however, and suddenly things become less obvious. A wild Alaskan salmon steak is not an everyday option for most guys. (Plus, would you rather spend your dough on things you can't get in a supermarket?) But, that doesn't mean you need to be in an upper tax bracket to get your daily protein fix. It just means you need to find less expensive protein sources to include as a regular part of your diet. We've put together a list of protein-packed sources that won't put you in the poor house. 

33
How to Build the Perfect Bodyweight Workout - Born Fitness

In fact, a recent study showed that a 10-minute workout had the same post-workout metabolic boost as a 30-minute workout, though the 30-minute workout burned more total calories during the session due to the higher exercise volume. The key with a shorter workout is intensity. You really have to push yourself outside of your comfort zone with such a low total exercise volume and take little to no rest between exercises. This is the exact mentality that makes so many of my bodyweight programs incredibly effective.

34
10 Ways to Boost Your Energy

“Research shows that when the body doesn't have enough magnesium, a mineral that is found in our bones, tissues, and organs, it has an increased need for oxygen during exercise—in other words, you wear out more easily,” explains Rachel Meltzer Warren, MS, RD, a New York-based nutritionist. “Magnesium is found in foods like spinach, almonds, cashews, and soybeans.” Keep a plethora of nuts on hand for quick energy boosts. Experts have also found that increased magnesium levels help assist chronic sleep problems—another fast track to more energy! For maximum absorption be sure to eat your magnesium-rich foods with a serving of calcium, or take a 500 mg supplement of it.

35
The 42 Best Arms in Hollywood History

Our 21-gun salute of the greatest bicep-building celebrities we've ever seen.

36
The Most Common Workout Mistake - Born Fitness

As you know (and have experienced) I am not only big on warmups, but I consider the Warmup the cornerstone of Training for Warriors training. A common mistake in training, however, is to use either an inadequate or no warmup at all before training.  Since a trainee often thinks training itself is great at getting the heart rate up and increases core temperature, they often skip a warmup completely and jump head-first into the session.

37
3 Glute-Building Moves for a Bigger Deadlift

The glute hamstring raise is one that most people hate, it looks like it should be a piece of cake but it is a hard exercise. It is one of the most important accessory movements you can do for your hamstring and glute development. Jump on the GHR apparatus and adjust the footplate so that your knees are on or just behind the knee/hip pad. Keep your knees, hips, shoulders, and neck in a straight line and lower yourself until you are about parallel to the floor. Reverse the motion by contracting the hamstrings and glutes, while maintaining the straight line position. Start with 3 sets of 6-10 reps and as you get stronger start to add weight.

38
5 Simple Tips to Better Sex

If the only thing you see in your girl is negative, most experts agree that your relationship is doomed. Try to rediscover what brought you together in the first place. Studies show that couples who last are those who are the most upbeat and say more positive comments to each other on a daily basis. One easy way to get started: Think of one quirky thing she does that you love, and tell her about it.

39
5 Muscle-Friendly Feasts You Can Make in a Flash

With just a few ready-to-go foods from the grocery store or deli, you've got the makings of a quick, healthy gourmet meal.

40
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

41
Cutandjacked.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

42
What's the Best Home Gym Equipment? - Born Fitness

It’d be great if you could have a full set of dumbbells that went up to the 150s. (Yeah, you heard me. I said 150s.) But unless you have a Wahlberg like budget (and biceps) that’s probably not going to happen. The adjustable dumbbells save space, money, and will help you add resistance so you can get jacked without ever leaving your home. Don’t believe me? I have a client that packed on 12 pounds of muscle in 3 months working out at home with dumbbells that topped out at 70 pounds.

43
The 4-Step Biceps Builder - Born Fitness

That short but intense protocol, when performed for the right number of sets and frequency throughout the week is just one of the three ways I stimulate new growth in your most underdeveloped muscle groups. For example, I would combine that movement with an antagonist (opposite muscle) exercise, such as a pushup, and follow the same protocol. Superset just 2 sets of this combination, and then combined with a frequency model of training, you’ll be on your way to faster results .

44
The Paleolithic Diet for Bodybuilders

Our ancient ancestors didn’t have access to crops, convenience stores, or fast-food restaurants. They were limited to consuming the plants and animals they could hunt or gather. This meant that the bulk of their diet consisted of large amounts of meat (when it was available), and otherwise they subsisted on plants—wild berries, certain greens, and often bugs (although bugs aren’t an emphasized part of the contemporary Paleolithic diet). What was absent from our ancestors’ diets were grains, large amounts of sugar, and processed starches.

45
7 of the Most Disastrous Dating Experiences As Told By 7 Real Women

While in college, I accepted a dinner invitation from a guy who became much more interested in me after finding out I was into healthy eating and fitness. He said he would pick me up on a Thursday night around 6 PM for dinner. At 5:45 that night, he texted me that he would be an hour late. I was fine with that, although I was secretly starving after class. By 7, he told me he needed another hour. He arrived at 8:30 after ‘getting lost,’ even though he was from the area. We went to a Japanese restaurant and after I ordered my entrée, he said that he was not eating and that he just wanted to watch me eat. Then, when my meal came, I was bombarded with inappropriate and irrelevant questions about my diet and fitness routine, which made it really difficult for me to eat. Who speaks with a mouth full of food? Later in the evening, I found out that he was late because he didn’t want to miss out on a CrossFit workout and got burgers with the guys before going out with me. – Niki B.

46
We Asked 100 Women: Are You Into Guys With Man Buns?

Chris Hemsworth, David Beckham, Jared Leto, and Leonardo DiCaprio have one thing in common. Well, actually, they have a lot in common like incredible genes, tons of money, and millions of women pining after them. BUT for the sakes of this story, we’re focusing on their hair. At some point, they’ve all donned the "man bun."

47
Never Gonna Stop: 50 Cent Is In for the Long Haul

The fact that this is happening 12 years after that song hit the radio the fact that he’s got no fewer than five projects coming out this summer, including a TV show, two movies, a line of underwear, and a new album isn’t lost on 50, who turned 40 on July 6. “In the beginning they love you,” says 50. He tells me this a couple of hours earlier, between sets of 275-pound presses on the incline bench. “Because when you win, it’s confirmation that you can come from nothing. Then, when you keep on winning and you keep on winning and you keep on winning…I think the public loves tragedy.” Build you up and then tear you down, I offer. “Yeah, that’s the process.” Everybody likes something new on the scene. “Uh-huh. Especially in hip-hop. It’s a youth culture. So it’s fast. It’s got a low-attention span. ‘Out with the old, in with the new.’ People who stick around have significance. Staying power is significant, you know? It means you have some sort of discipline.” Oh, he’s got discipline all right. In the gym and out of it. Let’s take the gym stuff first. Although he started boxing when he was 12, 50 says he didn’t really develop a love for weight training until after his well publicized attack in 2000, when he was shot nine times from close range (including once in the face).

48
J.J. Watt Eats Almost 9,000 Calories A Day

Since that day back in February, Watt's calorie count has drastically increased between 6,000 to 9,000 calories a day, depending on his activity. Fifty slices of bacon, 20 chicken breasts, and 13 whole avocados, Watt was soon nearing 9,000 calories. Soon enough, cheat days came back into the picture, and brunch became a weekly food regime. "Brunch is my favorite meal, had a massive potato pancake omelet. Then I had stuffed French toast with berries and stuff. The omelet is still pretty darn healthy. The stuffed French toast was the cheat meal, but that was delicious," says Watt.

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
We Tried It: Whole Body Cryotherapy

Last year, I paid a visit to KryoLife, a company that provides whole body cryotherapy in a New York City studio, to check out the phenomenon. I walked into a tall metal chamber wearing underwear, a robe, and booties, the door was closed, and freezing cold air filled the tight space in the chamber. I stayed in the chamber for 3 minutes and temperatures reach -292° in this chamber. I did this treatment at night, after a day’s work, and my legs felt lighter and I felt a sense of refreshment.

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