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How To Overhead Press: A Beginner's Guide - Bodybuilding.com

The overhead press is a fantastic strength-and-muscle builder for the entire upper body and core. Learn how to tackle this compound lift safely and effectively!

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Isaac Caldiero plowed through stages three and four to become an American Ninja Warrior.

WATCH: Into The Void

This is pain that you crave, because the load you've been carrying all your life is now resting on your back — and you have the power to smash it.

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1
BSN® - Behind the Push - Road to Olympia with Flex Lewis

Flex Lewis is Mr. Olympia. The 3x 212 Mr. Olympia champion will return to the stage to defend his title, and he has every intention to make it four straight. Flex has been training harder than he ever has; and with the help of his legendary coach Neil Hill, they are looking to wow the crowd in Las Vegas. With the championship drawing nearer, Flex is putting the finishing touches on his physique. He’s hitting the gym hard with increased training and cardio, looking to get every detail just right. Join the BSN® team as we go behind the scenes to get a sneak peak of Flex, Neil, and their intense training as they try and make it 4 straight. Can the man do it? We’re excited to find out. Check out the third installment of the new BSN® series, Behind the PUSH, The Road to Olympia with Flex Lewis.

2
Enter to Win a Dinner with Bro Science’s Dom Mazzetti, plus other prizes from Bro Supps

1. How To Enter: Beginning at 12:01 a.m. (EST) on September 14, 2015, visit www.muscleandfitness.com/giveaways and follow the ‘Win a Bro Supps Dinner with Dom” 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 September 30, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries 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 Weider Publications, LLC ("Sponsor") and will not be returned.

3
Elitefts News Intern

We are looking for interns with online journalism and blog experience, specifically competent in creating and publishing through WordPress. Experience in marketing, social media, and Photoshop are also encouraged. This is an unpaid and offsite position.

4
Sagittarius Horoscope for Tuesday, September 15, 2015

Tuesday, September 15, 2015 - You may feel an irrepressible urge to socialize with your friends today, partly because you're afraid you will miss out on the action. Although the idea of playing hooky is quite tempting, you can't just take the day off because it suits your fancy. Lucky Jupiter encourages you to believe that everything will work out fine, no matter what. But bailing on a commitment is not the right thing to do. Don't let blind optimism talk you out of being responsible. The choice is all yours, along with the consequences.

5
6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

6
60 Day Revolution: The Workout Plan

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

7
The Ultimate Musclebuilding Stack

After pouring your sweat and energy into the gym, you’re still not seeing any hard-earned results. What you could be lacking is a strategic supplement plan, one that works synergistically to produce greater muscle gains. It’s a reason as to why MuscleTech developed a supp stack called the “Trilogy.” The “Trilogy” contains supps—Clear Muscle, Phospha Muscle, and Plasma Muscle—that work to activate the mammalian target of rapamycin (mTOR) pathway via various mechanisms. The mTOR pathway governs muscle protein synthesis.

8
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.

9
Lou Ferrigno's Tips for a Hulking Back

While thickness of the erector spinae muscles are key to a powerful back, it's the development of the lats and all the smaller muscles that add immeasureably to the detail and awe-inspiring sight of a fully-developed back. And in order to achieve that detail, you need proper form. Too often, builders focus on power when building a muscle like those in the back. That's a shame, because all that pain—and maybe even injury—is for nothing. When power wins over form, you'll be disappointed with your results.

10
Roelly Winklaar's Six Favorite Shoulder Exercises

“Believe it or not, this is one of the exercises I see people doing incorrectly in almost any gym I visit,” Winklaar says. “I see guys circling their shoulders at the top, which is an injury waiting to happen.” Some people include these on back day, but Winklaar doesn’t think he can hit them as hard once he’s completed a heavy back workout that includes a killer set of deadlifts, so he adds them to his shoulder day. “There’s no better way to directly hit the traps than with shrugs,” he says. He alternates between barbell and dumbbell shrugs, noting that each has its benefits.

11
9 Amazing Uses for Aspirin

When we found out that aspirin might help slow the growth of cancer , we got to thinking: What else is the anti-inflammatory good for? Turns out, a lot. The headache reliever’s got some great household uses, like helping to remove soap scum and patch up drywall; some personal hygiene applications, like combatting acne and dandruff; and of course heart health-boosting potential. Ready to put the all-purpose pill to the test? Start here.

12
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

13
How Many Times Per Week Should You Train?

In a University of Rio de Janeiro study, subjects were divided into three groups to train with a different weekly frequency: twice per week (Tues., Thurs.); three times per week (Mon., Wed., Fri.); or four times per week (Tues., Wed., Thurs., Fri.). Each group used the same full-body routine each workout. Strength improvements for bench press, lat pulldown, and leg press were measured at four and eight months.

14
8 Things You Should Never Do On Triceps Day - Bodybuilding.com

Good, but like so many 'commandment' type things, there are often exceptions to the rules. I've found that while obviously you want to limit lock-out, on my very last set for tris, usually something like a rope press-down, that locking out and holding it at full-extension really builds a pump. Granted, this is on a single-joint exercise so not a lot of weight is used, and its not done for the entire exercise, just if you do say a 3 set of 10 on press-downs, after the final set, drop the weight like 20% then do your final ones with lockouts flexing your tri as much as possible and holding for 5-10 seconds. I feel it more in my middle-tri than if I don't go to full lock-out. I can't imagine it does that much 'damage' to the joint, since people often do bench-press with hundreds of pounds with the arm locked-out...

15
Ronnie Coleman - No Regrets

“Getting in my last workout before my surgery tomorrow. Never take life for granted, Never. Training is my life, my hobby, it's who I am, and it represents me. If this was my last workout and I'm never ever able to train again because God called me home, I can say my life was fulfilled because I did it doing what I always love doing the most, Training. Thanks to all people in the world all over the world who wished me luck for tomorrow especially my frat brothers current Mr. Olympia @philheath and current 212 Mr. Olympia Flex Lewis. The way I see it, I went to war all eight of those years I won those Olympia's. These surgeries are just proof of the war wounds I suffered so it's all good because I'm still alive. @rcssdirector once told me one day because I was in so much pain that I needed to slow my ass down and see a Dr. I replied to him that I was gonna roll with this pain until the wheels roll off and that's exactly what I did, made all my appearances until there was absolutely no cartilage left in my hips, and when it was impossible to walk I grabbed some sticks and on long distances I grabbed me a chair.

16
Ronnie Coleman vs. Jay Cutler

Ronnie Coleman and Jay Cutler's epic battles established their rivalry as the greatest of the past generation. But just because these two legends share 12 Sandows between them doesn't mean they shared the same training philosophies. Here we break down the differences (and similarities) of their training methods.

17
8 Amazing Fat-Burning Intervals

By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to regularly work short, intense bouts of exercise into your workout regimen.

18
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

19
Hyper-Growth Challenge

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the iSatori 8-Week Hyper-Growth program will help you achieve more than you ever imagined.

20
7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

21
The Perfect Number of Sets for Weight Lifting

For six months, Brazilian Navy cadets took a break from regular boot camp workouts to conduct a weight-training experiment, doing either one, three, or five sets per exercise, and tracking strength gains. Result: The five-setters earned significantly more muscle mass than the other two groups, and upped their five-rep max more as well, The Journal of Strength and Conditioning Research reports. The findings back the “five sets/five reps” model that trainer Don Saladino, co-owner of NYC’s Drive495 gym, uses for big lifts like the bench press and squat. But for unilateral movements like side lunges and one-legged squats, do just two to three sets, to promote athleticism, he says: “You aren’t doing it to build muscle mass.”

22
3 Ways To Avoid Low T

When discussing parameters of training, testosterone always reigns supreme. Let’s face it, unless you have ideal hormonal optimization, you just may not get there to maximize strength and size. As strength enthusiasts, testosterone is the main player for packing on muscle and staying lean. Although we constantly talk about the strategies to maintain and even increase testosterone levels, what happens when you exhibit low testosterone levels? How does the body respond? What are some signs and symptoms of lower levels? Let’s discuss.

23
21-Minute Lunchtime Workout

Power through your lunch break with total-body resistance circuits.

24
The Cure for Stubborn Calves

For full calf development, use all three foot positions either in the same workout or alternate each time you train calves.

25
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

26
9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 9 ways the ripped stay that way.

27
Iron Maiden: Ana Delia Turns Up the Heat

I’m not a sleepwalker. I don’t stand up at night and start walking around the house or anything like that, but I do work out while I sleep at night. Let’s say if I’m really stressed out or I’m having a hard training week, you might catch me moving my feet as if I’m running. One time my husband caught me doing karate punches in the air while I was asleep. Another thing I’ve done ever since I was a child, if I’m sleeping with my face down, I curl my legs as if I’m doing leg curls.

28
10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

29
15 Things She Wants You to Do For Her in Bed

Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky. Then work on having her share the moves she's dying for you to make in the bedroom. Trust us, your sex life together will never be the same. 

30
The Fat Guy’s Guide to Losing Weight

It’s not enough to say, “I want to lose weight.” Not-so-newsflash: The majority of Americans (69%) are overweight and more than a third are obese—a lot of those folks no doubt profess a desire to drop a few, too. Need a nudge? “You can gain an inch of penis length for every 10 pounds you lose,” says Rovenia “Dr. Ro” Brock , Ph.D., MS, RD. OK, not really, but as the gut shrinks, the prominence of the member grows. Seriously, though: You need to find your own “come to Jesus” moment for weight-loss motivation, whether it’s some scary health test results, a frustration with huffing and puffing at the top of every flight of stairs, or a vanity-driven desire to get back to your college weight. Whatever it is, it needs to be for you .

31
7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

32
7 Must-Have Talks for a Healthy Sex Life

Fear of ruffling your significant other’s feathers can cause you to clam up when it comes to talking honestly about sex. But sweeping hard-to-tackle topics under the rug can make finding out the answers (and changing bedroom behavior!) even harder. These must-have conversations are important to maintaining a healthy and fulfilling sexual relationship—and with our expert-approved strategies for approaching each, you’ll know exactly how to set the stage for intimate talks that will bring you even closer together and keep your sex life thriving.

33
Bodybuilding.com on Twitter

Here Are 5 Supplement Must-Haves On A Budget! HGow many do YOU have? http://bbcom.me/1LwkMfp  pic.twitter.com/eJBhAjtWLz

34
MuscleTech Anarchy at Bodybuilding.com

Warnings: For adult use only. Do not use if pregnant or nursing. Do not use if you have had a myocardial infarction (heart attack). Inhalation may amplify the inflammatory airway response in people with asthma. Consult a medical doctor before starting a diet or exercise program or if you are taking any medication(s). One serving of this product contains up to as much caffeine as 2 cups of coffee. Caffeine sensitive individuals may experience the following symptoms, including (but not limited to) restlessness, nervousness, tremors, headache, anxiety, palpitations, increased heart rate, or difficulty sleeping. Do not combine with other sources of caffeine or stimulants. Some individuals may experience a harmless tingling sensation from the concentrated performance dose of beta-alanine. KEEP OUT OF REACH OF CHILDREN.

35
Dare2Dream: The Flex Wheeler Story [Trailer]

Pre-order your copy at: www.D2DMovie.com

36
The MEN’S FITNESS Miami City Challenge Obstacle Race Training Guide

Instead of training by breaking workouts into separate strength and cardio days, think of obstacle training in terms of integrated workouts that also provide some obstacle-specific training. That way you’ll be prepared to fly through the The MEN’S FITNESS Miami City Challenge Obstacle Race. We’ll take a look first at some typical obstacles and how to train for them and then see how they fit together for four weekly workouts that include two gym sessions and two outdoor options. Enter here to win entry for The MEN’S FITNESS Miami City Challenge Obstacle Race!

37
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

38
CPPS – Academy

Module 17: Introduction to Sprint Mechanics RUN TIME: 10:53 Overview : Cameron Josse, Director of Sports Performance at DeFranco's Gym at the Onnit Academy, walks you through sprinting mechanics basics and introductory sprint drills - including skip variations, arm action, foot strike, shin angle, leg drive, and torso angle - and teaches you how to implement progressive transitional sprinting drills into your warm-ups and speed training sessions. This module is the perfect compliment to Modules 9 and 15! Speed training doesn't have to be complicated and Cameron does an amazing job of showing how you can easily add speed training to your programs!

39
5 Muscle-Building Stir Fry Recipes

No guy, not even you, can screw up a stir-fry: You throw a bunch of ingredients in a hot pan and move them around until they’re cooked through. The ease alone makes the stir-fry a must in any man’s cooking repertoire. choose the right ingredients—lean meats, veggies, and rice or noodles—and you can assemble a powerful arsenal of meals that build muscle and burn fat. Stir-frying doesn’t always mean Asian flavor. You can make almost any ethnic food in a pan—and in less than 30 minutes. Enjoy the following recipes and never fail to eat right again.

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
7 Must-Dos for Muscle Growth

Stay true to these growth guidelines and your muscle manufacturing will multiply.

42
Elite Daily on Twitter

7-year-old beats cancer and gets to hang out with Sting and John Cena: http://elitedai.ly/1QCYXPH  pic.twitter.com/mXG9y14tz9

43
M&F Editor in Chief Talks Mr. Olympia on Fox 5's Good Day NY

The 2015 Mr. Olympia competition will be taking place this weekend, and to promote the highly anticipated event, Muscle & Fitness, and FLEX's very own Shawn Perine appeared on Fox 5's Good Day NY. Along with flexing his impressive biceps, Perine also flexed his knowledge and insight of the annual event where thousands of bodybuilding enthusiasts flock each year to cheer on their favorite bodybuilders.

44
Oliver. 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

45
Ryan Kicked Junk Food And Dropped 50 Pounds! - Bodybuilding.com

Ryan's love of fast food took him nowhere fast, and his health suffered. A wake-up call in high school spurred his fit lifestyle and helped him drop over 50 pounds!

46
10 Reasons Your Body Craves Junk Food

Yup, you’re hard-wired to want to chow down on burgers, donuts and chips. Blame evolution: It made your caveman ancestors want to load up on high-calorie buffalo or sabertooth tiger dinner whenever it was available so that they’d survive until the next hunt. Unfortunately, the human genome hasn’t caught up to the fact that hunting now means taking a detour through a drive-through. “Today, we’re surrounded by a sea of high-calorie junk food, and our genes are telling us to eat it all up because that’s what’s there!” Roberts says. 

47 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1376/Why_Muscle_Is_Your_BEST_Defense_Against_Everything_Bad_from_Body_Fat_to_Cancer.aspx

The ramifications of this data go beyond recognizing that training is good for your brain. It shows that people who value strength are more likely to develop habits that are in their best interests—a key skill to have if you are in the market to change your body by losing fat and building muscle.

48
6 Best Moves to Lift Heavy Weight

Hoisting heavy-ass weight can be fun and healthy with proper exercise selection.

49
Best Power Moves: Part 2

The following exercises—one for each major muscle group, as well as one that hits a multitude of bodyparts—are the best in the business for maximizing muscular power, which in turn will boost strength and size. Now who said power training was counterintuitive?

50
T NATION on Twitter

You're probably deficient in magnesium. And that can affect your progress in the gym. Info: https://www.t-nation.com/supplements/magnificent-magnesium … pic.twitter.com/8LwMDZ4aB0

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The 3-in-1 High-Intensity Conditioning Workout Defranco Insider @therock on Instagram: “When you find that sumbitch.. #Brother2Brother #WeDontMiss #Furious7 ** (for you film buffs, my use of the word "sumbitch" for the…” Juggernaut Training Systems on Instagram: “#Repost @chadwesleysmith ・・・ Make sure to turn the sound up while watching this setup to my 765x1 Deadlift from yesterday. Take not of the…” Zach Even - Esh on Instagram: “These guys inspire me!!! #STRONGLife is how they live! #Manasquan #Edison #UndergroundStrengthGym #UndergroundStrengthCoach #Livethecode365” Flex Lewis™ on Instagram: “Check out @bsnsupplements new episode with myself @neil_yoda_hill1 @ehart_teamflex hitting a back workout 10days out. Energy is sapped but…” Zach Even - Esh on Instagram: “My man GC KILLING some BB speed work + jumps. #HardestWorkerIntheRoom #Manasquan #UndergroundStrengthGym #PointBeach #Edison #FightForIt…” Pauline Nordin on Instagram: “Omg Pavel. Your leg. Haha! #fail” [View All Videos]
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