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Has your fat loss stalled? Try these 10 techniques!  #Bodybuildingcom #BuildYourBody

Tip: The Number One Bench Press Mistake | T Nation

Don't let your elbows flare out. The style of benching where you aim to "work the outside of your pecs" is horrific idea if you plan on keeping your shoulders healthy. There are other exercises you could use to help you isolate parts of the chest. So when you bench, think like a powerlifter and tuck your elbows in.

The 5 Bad Habits of Weak Lifters | T Nation

But an even better tactic is to study the common habits of unsuccessful performers, then simply do the opposite. Here are the most common habits of weak or struggling lifters. If you see yourself in any of these habits, consider it a blessing, because it means there are things you can do to improve your training.

The Cure for Puny Arms | T Nation

The best way to increase the thickness of the triceps is by growing the lateral head. Heavy press lockout variations are key here. The bench press, decline bench press, and overhead press are good choices for working the lockout position. Just set up the safety pins in the power rack so that you only have to press about 8-10 inches in the exercises. The lateral head responds best to heavy loading and these are the exercises that allow you to load the triceps with the most resistance.

The Strong Lifter's Guide to Healthy Knees | T Nation

Now it's time to fire up your buns. Hitting some muscle activation for the glutes is a must if you want to squat without aggravating your knees. Although there are plenty of glute exercises you can do, the ones below are easy and don't require much setup. There's no need to get anal about your reps and sets here. These are just activation drills to help you use your glutes on the bigger lifts. Go by feel, but don't go crazy on them and tire yourself out with 500 reps.

Juliana Malacarne: She's Got Legs

“The squat is the very best exercise for building your legs and butt. I wouldn’t feel like I had a complete leg workout if I didn’t squat.” They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date. “People think you have to train heavy to develop your muscles, but the amount of weight you use has to be just right. It can’t be too heavy, and it can’t be too light that you’re not working hard enough.

Tip: How to Build Your Serratus | T Nation

You can't possibly still believe this stuff... oh wait, you do. Here's the truth about muscle gains and fat loss. Understand the science to upgrade your physique.

Tip: Rub This On For More Reps | T Nation

The scientists weren't sure how capsaicin affected the lifters like it did, but they had some ideas. They first thought it might have something to do with capsaicin's analgesic effect, thinking that if the exercise didn't hurt, it allowed the lifters to eke out a few more reps. Another theory was that capsaicin stimulated muscle fibers, or that maybe it stimulated the central nervous system.

9 Dwayne Johnson on Twitter

This CHRISTMAS the hottest game isn't one you's one that plays YOU. Enjoy my NEW @JumanjiMovie trailer. Love, Dwanta Claus

Tip: 4 Foam Roller Drills For Heavy Pressers | T Nation

The shoulder is an incredibly mobile and complex joint that needs to work with your scapula and thoracic spine (upper back). For the shoulder to function properly you must have an adequate amount of thoracic mobility. To address your mobility restrictions, begin or end every workout doing some soft tissue work. It'll help loosen restrictive connective tissue and increase blood flow to the areas targeted.

Tip: Warm Up Fast and Kill It | T Nation

The mobilization will take place after we've already had the chance to increase core temperature via dynamic movement. The purpose of our mobilization isn't to put ourselves in pain. Quite the contrary. We're simply trying to prepare the primary muscle groups that will be directly involved with that day's upper-body workout.

12 on Twitter

For a limited time take 15% OFF all your favorite @KagedMuscleLLC products!  #Bodybuildingcom #Deals

13 Dwayne Johnson on Twitter

This CHRISTMAS the hottest game isn't one you's one that plays YOU. Enjoy my NEW @JumanjiMovie trailer. Love, Dwanta Claus

The chicken-leg elimination workout

If you love the gym, chances are you don't mind squats. But if you're more of the "kinda-workout-to-stay-fit" guy, you probably despise them. Too bad. It's going to be the cornerstone of this routine for one simple reason: it works better than any other exercise. There's really not much to it after that. Just put in the work, and make sure to eat up. Oh, don't forget to work in some stiff-leg deadlifts on back day.

Tip: Do This Before Leg Day | T Nation

The goal of your warm-up should be to prepare you for your workout by priming the central nervous system and primary movers, as well as increasing core temperature. It's also possible to include mobility and correctives in your warm-up, and do it all in 15 minutes or less.

Tip: Take This to Increase Testosterone by 24% | T Nation

However, not many of us are willing to eat the amounts of food it would take to get us to a gram of magnesium (e.g., about 10 cups of seaweed). Secondly, there's no way of guaranteeing the exact amount of magnesium you'd be getting from these foods since many otherwise nutrient-rich foods are actually nutrient poor because of variabilities in soil and growing methods.

Should Your Workout Kick Your Ass?

Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.

Muscle & Fitness on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Tip: Pre-Activation Drills for Strong Glutes | T Nation

It's not that one is actually harder, but it's harder for many people to recruit the glutes when doing them. Stick with the "easier" movement until you can really get your glutes firing. For each exercise, the number of reps will be low, just enough to wake things up. Just really emphasize the glute squeeze at the top of each movement.

20 of the Best Butts on Instagram in 2017

Here (in no particular order) are our picks for the best butts on Instagram of 2017.

Tip: Eat More Steak, Chicken Skin, and Bacon | T Nation

But according to a huge new study out of Canada, it's low-fat diets – even just diets low in saturated fat – that are more likely to kill us. The study had another surprise for traditional dietitians, too. It showed that high-carb diets tend to send us to earlier graves, too.

Tip: Build Better Lats With Constant Tension | T Nation

Build your lats and strengthen your core at the same time with this exercise. Take a look.


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How much protein do you need?

What's more: It's not just about how much you get in a day; timing is important too. Spreading out your protein intake during the day allows for muscle synthesis to continue over a 24-hour cycle, so your body never stops maintaining its muscles. That means no more bagel-and-cream-cheese breakfasts, no matter how much chicken you plan to scarf at dinner. (And if you're like the average American guy, dinner is where you get the biggest dose of protein, according to a chart in the study.)

Arnold Schwarzenegger Starring in New ‘Terminator’ Film from James Cameron

"We’re starting a search for an 18-something woman to be the new centerpiece of the new story," Cameron said. "We still fold time. We will have characters from the future and the present. There will be mostly new characters, but we'll have Arnold and Linda’s characters to anchor it."

The 10 best legs exercises for beginners

If you're desperately seeking thicker quads, stronger hamstrings, and more powerful glutes, consider these moves your blueprint—they'll help you safely and effectively build strength and mass, even if you've never lifted a weight in your life.

27 - Huge Online Supplement Store & Fitness Community!

Not every training approach from pro bodybuilders works for the rest of us. But this one does! IFBB pro & Animal athlete Derek Lunsford will help you organize your training to maximize hypertrophy and minimize injury.

10 ways to build muscle faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

Best pre-workout snacks for morning exercise

This combination of complex carbohydrates and protein is a winning pre-workout meal. You have a healthy carb for lasting energy plus a quality protein that supports muscle repair and growth. Salmon contains large amounts of omega-3 fatty acids, which besides being incredibly healthy, seem to affect metabolism. Omega-3 alters levels of leptin, a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Consuming fish increases the levels of fat-burning enzymes in your body and decreases the levels of fat-storage enzymes. It's been shown to boost your metabolism by as much as 400 calories per day.

Top 10 natural anabolics for 2017

Anafuse is so potent (and reordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list, Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and reorder rate on this anabolic has been so stellar that is on pace to become one of the best-selling supplements ever. Certainly worthy of its No.1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

shawn ray on Twitter

Here we go! 6 weeks and Counting Down to November 4th! Get Registered Today!!! *NPC National Qualifier

The 5 Step Ankle Mobility Fix | T Nation

Think you have problems with ankle mobility? You're not alone. Problem is, this thought has caused a lot of lifters to do some crazy things in order to improve it. But chances are, if your prehab practice hasn't worked by now and you've been doing it for a while, it's probably not going to.

Petr Šebesta on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Instagram post by Shawn Ray • Sep 23, 2017 at 1:09pm UTC

Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

36 Shawn Ray

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Squat Pillar # 1 | The Set Up |

A strong setup is the first step in a successful squat. Failure to lock in a great position here makes it very unlikely that things can be optimal in the subsequent parts. In this video, Chad Wesley Smith walks you through his keys to a good setup. Train with Team Juggernaut: Use JUGG for 10% off from Virus Intl: Get great tasting, prepared food from Trifecta: Buy Grind Supplements: Find A Qualified Sports Med Practitioner Near You: Check out my new book: Learn more at: Shop JTS gear at:

Watch: Britney Spears Shows Off Insane Gymnastics Skills

It's not surprising that Spears crushes gymnastics workouts in addition to her typical gym sessions, considering she's always had a knack for dance and is constantly performing. In the video, she does handstand walks, cartwheels, and back handsprings like a pro.

Instagram post by UndergroundStrengthGym • Sep 22, 2017 at 10:00pm UTC

Photos: Jonah Hill flexes muscular biceps, shows off his dramatic weight loss transformation

The Academy Award-nominated actor dropped more than 40 pounds—and he’s working hard at keeping it off. Here are the photos to prove it.

7 foods you should eat every day

When it comes to diet, here are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn't eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.

7 Little-Known Hacks for Bigger Arms

When using blood flow restriction training , we are not allowing blood to escape the veins; arteries however, will continue to deliver blood to the muscle. It sounds like some sort of torture, but by occluding a muscle, you are tricking your body to use large fast twitch muscle fibers, which will result in crazy growth. Another benefit to this type of training is that you will be using 50 percent of your normal weight. This type of training will allow your joints to recover while taxing your body and increasing the size of your arms. Try a superset of triceps and biceps. Use knee wraps high up on the arms and tighten the wraps. You want the wraps tight enough so that it's uncomfortable but not overly painful. You will be using a rope pushdown for triceps and performing standing dumbbell curls for biceps.

Machine-Made Pecs

Machine presses allow you to overload the pecs without calling on as many smaller assistance muscles to help balance the load and keep it on the right path of motion, as is the case with free weights. More overload equals more growth potential. And cables? Frankly, we generally prefer them to dumbbells on flye movements because of the constant tension they provide through every inch of every rep.

FLEX on Twitter

Hear what Fitness Olympia champ Oksana Grishina has to say after winning her 4th O title & officially retiring:

ENGN by EVLution Nutrition at - Best Prices on ENGN!

Not for use of by those with pre-existing medical conditions or taking any medications, those under the age of 18, those that are caffeine, niacin, or beta-alanine sensitive or women that are contemplating pregnancy, pregnant or nursing. Consult your physician prior to using this product if you are taking any prescription or over-the-counter medication or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your healthcare professional if you experience any adverse reaction to this product. Keep out of reach of all children. Do not exceed recommended serving size or suggested use for any reason. Discontinue use two weeks prior to surgery.

46 Arnold on Twitter

Congratulations to @bigramyofficial on your Arnold Classic Europe victory! You're a champion!

The top 20 hygiene & grooming deal breakers, according to 20 women

We sought to find out the bad habits that tick her off the most—to save her the frustration and you the embarrassment—by asking 20 women for your grooming and hygiene blunders that are bona fide deal breakers.

Men's Fitness on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Yes, you can go vegan and get jacked. Here’s how.

Giving up chicken, meat, fish, milk, cheese, eggs, whey, and casein means you’re definitely adding in soy (among other proteins). But if you still equate eating soy with growing man boobs, you need to get with the 2017 science . “As much as people want to say there’s an issue with soy, the science says it’s just fine,” Guest says. “There is some research showing the testosterone spike you get from a workout is slightly blunted when you consume soy post-workout compared to other proteins, but testosterone has no bearing on muscle protein synthesis or how much strength gains you’ll get, and it doesn’t affect your other testosterone levels.”

100-Rep Sets

Alternately, you can work 100s into your usual routine as a shock treatment. Do an occasional century set session for a lagging body part, or rotate such workouts so that all body parts get the treatment from time to time. Not only can this jump-start new growth, but it can also recharge your training in general, especially when you have nagging injuries. Don’t have time for your usual workout, or your joints are still reeling from your last one? Do one set per exercise for 100 reps. Such a routine will be faster and also allow you to train around injuries. You may look a little crazy and a lot weaker doing marathon sets. But, if used only occasionally, 100s is a smart way to foster heavyweight gains.

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