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Ketogenic Dieting: Frequently Asked Questions - Bodybuilding.com

Ketogenic dieting can be a game changer for many people, but it can be frustrating and counterproductive if done incorrectly. Have your burning keto-queries answered by Dr. Jake Wilson!

Why Your Ab Workouts Don't Work - Born Fitness

It's time to rethink what you "know" about best ab workouts. Here's a smarter approach to the best core workouts, reducing pain, and making you stronger.

Craig Capurso's 14 Tips For Bigger Legs - Bodybuilding.com

Overcome poor leg development with IFBB physique pro Craig Capurso's incredible array of training tips and his unorthodox approach to leg day!

Crews Takes Crazy to Another Level in New Old Spice Ad

The ripped and rowdy actor is at it again with this in-your-face TV spot.

6 Must-Do Unique Leg Exercises - Bodybuilding.com

Build a truly effective leg workout that will help you gain size and strength on the double with these 6 must-do movements!

Spartan Up! Zach Even-Esh Found Power in the Possibility of Failing

Body builder and author of The Encyclopedia of Underground Strength and Conditioning, Zach Even-Esh, spoke with Joe De Sena, Founder and CEO of Spartan Race, about how the real possibility of failing was all that he needed to kick his start-up wrestling camp into high gear and to make it a successf

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Top News
1
Henry Cavill: Super Spy

More specifically, I’m having a proper British pint, a golden, glistening glass whose shimmering depths promise all the glory of that most fleeting of moments: the English summertime. It’s a rare sunny day in west London. We’re sitting in the sweltering beer garden of a pub in leafy Twickenham—near where England’s national team plays rugby union, the bone-crunching football-with-no-helmets battle royale often described as “a hooligan’s game played by gentlemen”—and 32-year-old Henry Cavill is drinking his second pint of pilsner top (a pilsner with a dash of lemonade) and radiating contentment.

2
Sagittarius Horoscope for Thursday, August 6, 2015

Thursday, August 6, 2015 - You're reticent to reveal your innermost feelings today but, thankfully, people might not even notice. It's not that you are carrying around dark secrets; you're just trying to prevent professional relationships from growing more complicated. Consider the potential impact of your words prior to sharing too much information. Practicing a bit of self-restraint now is less stressful than dealing with the negative consequences afterward. Discretion is your friend.

3
Facebook Search

See something you don’t like when you search? Remember that you can always review the things you’ve shared on Facebook and change who can see them. You can also ask other people to remove photos or other posts.

4
Metabolic Damage

Fact, fiction, and five ways to fix the problem.

5
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.

6
Walk With Me

Shawn Rhoden’s step-by-step leg workout

7
The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

8
The Ultimate Leg-Training Workout

All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”

9
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.

10
7 Best Moves for Crazy Obliques

Want the tapered waistline of a fitness model? Streamline your sides with these can’t-miss moves for obliques.

11
6 Ways to Lose Your Gut for Good

Follow our guide to crank up your exercise routine and diet and melt that stubborn belly fat for good. Chances are you’re closer than you think to getting an eight-pack.

12
The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

13
8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

14
The Results of Overtraining

Does overtraining eat away muscle growth?

15
T NATION on Twitter

"All squatters are different, so all will squat differently." Here's how deep YOU should go: https://www.t-nation.com/training/squat-depth-the-final-answer … pic.twitter.com/riD9FWGumM

16
Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

17
10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

18
Are You Metabolically Ungifted? Try This!

A training and nutrition plan for the endomorph

19
How to Get Big

There is no “simple” answer to your question, but that doesn’t mean getting big is overly complicated. If you’re a beginner, the best way to get started is with a basic routine like some regularly featured in FLEX. However, the long-term “secret” is to get to know your body: what exercises it does and does not respond to, and what training frequency suits you best. For instance, I always found that my biceps grew quicker with barbell curls rather than dumbbell curls.

20
12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

21
T NATION on Twitter

Think 100% whey is the best choice for protein powder? Then you're stuck in the 1990s. Info: https://www.t-nation.com/supplements/whey-vs-casein-the-real-story … pic.twitter.com/eL2mmOAo05

22
The Scapula and Thoracic Spine: A Classic Love Story To Improve Your Overhead Position - Juggernaut

This picture demonstrates the type of thing I see in the clinic.  A lot.  This is an upper back that is stuck straight.  This causes several problems.  1) The natural curves in our spine aid to distribute force and mitigate wear on spinal structures.  A straight spine gets to enjoy more compressive forces.  2) A flat thoracic spine makes for a very poor foundation for the shoulder blades to move on.   The scapular winging and tipping that you see in the picture is what happens when you stick a curved shoulder blade on a flat rib cage.  It ain’t a love story at the point.  Those two aren’t even sharing a bed together anymore.  3) Thoracic rotation will also be restricted because locking down motion in one plane, restricts another.  Many other problems arise as well – such as, poorly leveraged muscular attachments, increased extensor muscular tone, etc.

23
6 Sleep Tips For Weightlifters

So how much sack time should you be getting? There’s no hard-and-fast rule; aim for seven to eight hours per night. And despite certain sleep issues like sleep apnea requiring a polysomnogram to detect—polysomnogram is the fancy word for sleep study—others can be corrected with simple tweaks like these …

24
T NATION on Twitter

Take 28 days and get serious about losing fat and smashing bad eating habits. Free ebook: https://biotest.t-nation.com/products/velocity-diet … pic.twitter.com/bFknY20VHw

25
BioSignature Reviewed: Are Hormones the Key to Weight Loss?

There’s a story behind this article. It was originally published in Dutch on the blog of Guy Droog, a Men’s Health cover model and personal trainer who was a long term client of mine. Guy and I share a commitment to the truth even when this upsets many people and probably isn’t a wise move careerwise. This particular article instigated such a controversy that the owners of Overload Worldwide got involved. Overload Worldwide is an organization that preaches the sayings of Charles Poliquin and makes major bank in the process of certifying others to do the same. As did tons of other personal trainers that were certified as Personal Hormonal Profiling (PHP) trainers. They challenged Guy to a debate. Guy and I have a clear conscience and are always open to challenge our views, so we both accepted. Radio silence. Rob Trousselot, the owner of LIJFSTIJL Coaches, picked up on the story and invited Overload Worldwide, Guy, me and Chi L. Chiu, representative of Chivo, a scientific health institute, to a public debate at his cost. Guy, me and Chi accepted the invitation. To this day we have not heard back from Overload Worldwide.

26
6 Weeks to Super Strength and Monster Mass

Few things are more impressive than watching a dude load up five or six or more plates on each side of a squat bar and taking it deep to the bucket before driving it back up with authority—for eight reps. And to make matters worse, when you glance over, you notice legs the size of tree trunks. Likely, your first thought is: “What is he taking?” It should be: “What is he doing in his training that I’m not?” Strength is the true first test of man’s will to overcome. It’s the genesis of lifting and fitness, and dates back a few thousand years, when it was a tremendous asset for survival. Fast-forward to the late 1800s and early 1900s, and feats of strength were the main attraction at any venue. Today, strength testing is still being performed, but has taken a backseat to size-building and shaping the perfect physique. But ask anyone who’s anyone in the sport of bodybuilding, and they’ll tell you they began by lifting heavy, and that before they even considered trying to build their massive physiques, they were in the gym working to build strength. While volume reigns as the best way to build size, there’s no better way to lay down dense muscle fiber and build a rock-solid base than to train strength.

27
Bodybuilding.com Presents The 2015 Bodybuilding.com Supplement Awards - Bodybuilding.com

This should only take you about five minutes. If you haven’t tried any of the supps in a category, you may skip it—but you can’t skip Supplement of the Year. When you’re done, we’ll email you a promo code for the Voter-Only 20% Off Sale!

28
How To Fool Yourself Shredded in 24-Hours

Sometimes you need to look ripped…real quick (first date, impromptu beach trip with your girlfriend, etc.), but there’s only so much you can do to change your physique at the last minute, right? Wrong. We went straight to the pros—bodybuilders who know what it takes drop the last couple layers of fat before a competition—for some of their personal, pre-event toning tricks. Here are a few solid ways to make your body appear stronger in no time.

29
Real World Training

When it comes to keeping fit for better performance on the job, it’s everyday guys like these that best demonstrate the importance of being in peak physical condition. From pulling people out of burning buildings, to chasing down bad guys, to working on their feet up to 16 hours a day, these men demand a lot from their bodies.

30
The Cardio Fat Loss Plan - Born Fitness

On one end of the spectrum you have the “cardio haters.” You know them as the people that believe cardio is a complete waste of time and will kill your muscles and your body. (I even saw one article go as far to say it will actually kill you. That’s a bit much.) Then there are the “cardio lovers,” they’re typically distance runner, and mileage junkies that pound the pavement—or the treadmill—and feel that running is the best form of exercise. (Expect rampant “Born to Run” references.)

31
A Scientific Approach to Muscle Hypertrophy Training

A Scientific Approach to Muscle Hypertrophy Training

32
Tabata Training, Fat Loss, and the Intensity Effect - Born Fitness

Best of all? You can make progress at any activity, burn fat, and not have to completely sacrifice your schedule to become fit. And while it’s just 15 to 20 minutes, if you push the pace and maintain a high intensity, you’ll be shocked by how much you can transform your body.

33
Kai Greene - Can Fit Pro 2015 Announcement - We will be there!

Kai Greene will be at the 2015 Can Fit Pro "World Fitness Expo" For more info check out www.canfitpro.com

34
4 Ways to Build World Class Strength

Take caffeine prior to training. An overwhelming amount of research shows that caffeine can help lifters enhance limit strength, increase pain tolerance during intense exercise, and improve muscle endurance. One study showed that lifters were able to bench press five pounds more on their max bench when taking a pre-workout dose of caffeine. Use caffeine 30-60 minutes prior to training. I would recommend starting with 1 mg per pound of bodyweight and potentially as high as 3 mg per pound of bodyweight. A more general prescription is 200-400 mg 30-60 minutes pre-workout, depending on tolerance.

35
How to Add 10 lbs to Your Bench in 10 Seconds

Strength is a skill just as much as it is a quality. This means that you can instantly get stronger if you learn how to use your body properly. Therefore, if you want to almost instantly add 10 lbs on your bench press, then then give these quick and easy benching techniques a try, and see how much more iron you end up hoisting.

36 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1357/Five_Tips_To_Lose_Fat_&_Improve_Health_On_A_High-Fat_Diet.aspx

Eat a flavorful high-fat, low-carbohydrate diet to lose fat and improve health markers. A recent study from Sweden showed that it’s possible to get lean by eating tasty fat and protein because this combination is very satiating and reduces hunger. They key is to limit carbohydrates.

37
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

38
BPI Sports Best BCAA at Bodybuilding.com

BPI Sports' BEST BCAA™ is not your typical outdated, run-of-the-mill, same as everyone else, outdated BCAA product. Not even close. This formula is the first to bond the three branched chain amino acids - leucine, isoleucine and valine - utilizing a proprietary process route, to form oligiopeptides (a bonded chain of amino acids; for example, a peptide linked chain). The oligiopeptide-based branched chain amino acids may act as a better transport vehicle, allowing for more efficient metabolization, greater bio-activity, enhanced onset time, and a generally improved BCAA model. And, the scientific minds at BPI Sports didn't stop here ...

39
5 Fat-Burning Speed and Agility Drills

How to do it:  You need a start line, plus a first sprint line, a second sprint line, and a third—and longest—sprint line. Each sprint will be twice as long as the last. For example, on a basketball court, start under the basket, sprint to the first foul line, touch, and then sprint back to the start. Next, sprint to half-court, touch, and then sprint back to start. Then, sprint all the way down across the court, touch the end line, and sprint back to the finish (under the basket). That's one Death Valley. (Note: Do these on an open running space such as a basketball court, tennis court or driveway—grass may be too slippery.)

40
8 of the Toughest Ab Moves That Won't Hurt Your Back

We consulted with our top trainers to pull together the toughest ab-moves. Not the craziest, most attention-getting tricks, but the ones that will actually keep you building muscle after the initial gains have ended. Mix them into your workout and take your routine to the next level. Because you can always be stronger.

41
The Definitive Guide to the Board Press

“Our crew uses boards weekly throughout the year for a variety of reasons, but it all boils down to some very boring physiology. It allows us to learn how to contract the muscle with 100% force during any point of the range of motion. You only fire a muscle at 100% of capacity at the start of the motion and reduce the contraction the closer you are to the completion of the motion (so you don’t throw the bar out of your hands at the top of the motion). Boards allow the athlete to fire at 100% at various points in the ROM of the press. This allows the athlete to overcome various sticking points and individual weaknesses. This is a similar situation as to why band training is so effective. Most training methodology addresses strengthening muscles and connective tissue. Board and band training have the added benefit of addressing central nervous system conditioning.” – David Edgell

42
Bodybuilding.com Presents The 2015 Bodybuilding.com Supplement Awards - Bodybuilding.com

This should only take you about five minutes. If you haven’t tried any of the supps in a category, you may skip it—but you can’t skip Supplement of the Year. When you’re done, we’ll email you a promo code for the Voter-Only 20% Off Sale!

43
America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

44
Meet Your Next Hookup (or Future Wife) at This 5K Race

When you register for the Walkerville Brewery Craft Draft 5K , you must say whether you're "single", "taken," or "it's complicated." Your answer will be printed on your bib underneath your number. Oh, and each bib is also color-coded—so no worries about squinting to read the print on some hot girl's bib as she runs past you. Green is for the singles; red is for those who are already coupled up; and yellow goes to the folks who are somewhere between the two. Runners wear the bibs to the after-party that goes until 10 p.m. at the Walkerville Brewery.

45
Mike “Flamesword” Chaves shows why video gamers are getting buff (and rich)

And, like pros in other sports, they compete for a team. In this case, it’s OpTic Gaming, an e–Sports “franchise” founded by Hector Rodriguez, a young entrepreneur who left a finance job to become one of the first team owners in the sport. Rodriguez provides housing, travel expenses, and exposure for everyone in the so-called “OpTic House,” home to some of the most successful gamers on the planet. Two of Chaves’ roommates drive expensive, late-model German luxury cars, including the guy whose bedroom is across the hall from his. That would be Matt “NaDeSHoT” Haag, the 22-year-old Call of Duty star who’s almost certainly one of the most famous gamers alive. Haag earns upward of a million dollars a year and, like the rest of OpTic Gaming, is sponsored by Red Bull.

46
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.

47
Labrada Jamie Eason Signature Series Anti-Bloat at Bodybuilding.com

When I was first contemplating a nutrition line, a product to help reduce bloat was certainly at the top of my wish list. There have been so many occasions, whether it be a photo shoot, a competition or even my own wedding, where all I could do was hope and pray that I wouldn't be retaining water on my big day. Not to mention, it's perfect for any time you want to reduce belly bloat and slip into that tight top or dress.

48
6 Ways To Build Strength, Mental Toughness & Dominate Life - Zach Even-Esh

Men especially, are no longer men. I’m not talking that bull shyt where I’m gonna tell you to sleep 8 hours every night, run sprints and deadlift heavy to up your T levels.

49
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

50
Lose Weight and Get Ripped with Cheat Meals

Your stomach is rumbling and making weird noises — yes you are hungry and that’s the work of ghrelin right there. This hunger hormone is made and released by the stomach and stimulates your appetite. But how is it controlled? The answer is simple: food regulates ghrelin levels. Levels of the hormone are high before eating and when you’re seriously dropping calories. When you get hit with the hunger pangs, that’s when you know it’s time to eat. Also, you may have read somewhere that high ghrelin levels stimulate the release of human growth hormone (HGH) from the pituitary gland. The fountain of youth hormone helps to burn fat and build muscle — it sounds like a win-win during cutting season. But what you don’t know is that high ghrelin levels promote the storage of fat in the abdominal area—getting a shredded six-pack will be hard. That’s why a cheat meal is a necessity; you’ll reduce your constant hunger and cravings while preventing a "beer belly."

51 Kai Greene on Twitter
52 T NATION on Twitter
53 Ronnie Coleman - Best Lifts Compilation w/ Rare Footage
54 CutAndJacked.com Shop
55 Vega Protein Smoothie at Bodybuilding.com
56 Men's Fitness on Twitter
57 Mike Titan O'Hearn on Twitter
58 Save the Protein
59 3 Thoracic Mobility Movements
60 9 Foods That Will Kill Your Sex Drive
61 Born Fitness Testimonial
62 American Airlines on Twitter
63 Henry Cavill Was Almost in "50 Shades," and 7 Other Things You Didn't Know About Him
64 How to Break Up a Fight
65 Dr Mike Zourdos Q&A Part 2
66 T NATION on Twitter
67 For a Big Back, How Much Is Too Much?
68 Ask The Science Chick: How Bad Is Sodium Consumption For An Athlete?
69 Two Truths and a Lie With Jhené Aiko
70 Fighter Diet News
71 Alex McQuillen on Twitter
72 TheGorillaGeneral on Twitter
73 Sarah L. Dobson on Twitter
74 Evan J on Twitter
75 The 3 Rules of Great Grilled Sausage
76 How to Improve Power & Aerobic Endurance Simultaneously - Official Website of Joe DeFranco & DeFranco’s Gym!
77 5 Sex Questions You've Googled Unsuccessfully (Until Now)
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Flex Wheeler on Instagram: “@darius_legend_wheeler34 @thekoolercom” Pauline Nordin on Instagram: “Not my cup of tea to be a little mute puppet. #stayreal #beyourself #beyou #motivation” Juggernaut Training Systems on Instagram: “#Repost @dford_105 ・・・ #nohookno#usaw snatch PR at 140kg. My best before was 130kg so this is a big improvement for me. Thanks…” Pauline Nordin on Instagram: “About not overtraining #motivation #GymGirl #gym #workout #workhard #muscle” terry hollands on Instagram: “Pretty easy 340kg deadlifts tonight” Pauline Nordin on Instagram: “Big warning! It spreads, it's contagious and you must defend yourself from interfering with its carriers. I kid you not!!! #motivation…” Pauline Nordin on Instagram: “You don't get a strained hamstring in the #gym but when you walk over these car stopping blocks and they were always loose until that day…” @therock on Instagram: “Great update to a cool story... I just ran into @giraffe_boy again. The first time we met months ago he was running after my pick up truck…” [View All Videos]
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