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4 New Triceps Exercises To Blow Up Your Arms!

Suffering from a case of "tiny triceps syndrome?" Never fear! Team Bodybuilding.com has your cure with these 4 exotic triceps exercises, plus 2 unique variations!

Steve Cook Smashes Arms And Shoulders

Big is good, but big and strong is even better. Build a set of seriously strong shoulders and arms with this superset-based video workout from Steve Cook!

The Rock's Inspirational Speech at the 2016 Olympia

Dwayne Johnson's exciting appearance at the greatest bodybuilding show on earth!

What To Look For In a Protein Powder

Protein advice from the company that reinvented it.

Testing Ground: Fueling Your Obstacle Race Workout

Get yourself prepared to conquer the most punishing obstacle course races with a little help from a potent protein.

WATCH: Jim Wendler's UGSS Introduction — Earn the Barbell, Training Philosophy, and Industry Trends

This video is Jim's full 20-minute introduction to his UGSS presentation.

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Top News
1
5 Ways Working The Night Shift Affects Your Health And Fitness

Working the night shift can take a toll on your energy, health, and waistline. Find out how to tweak your nutrition to maximize your progress!

2
Tip: Add a Booster Workout to Your Week | T Nation

This is another way of thinking about ancillary days. Read T Nation every day and you're bound to find a dozen new things you'd like to try. But when? You don't want to mess up your current training program by tossing in too much. And you don't want to "waste" a workout learning a new pull-up variation or experimenting with a new hip flexor stretch.

3
PHIL HEATH on Twitter

#NowPlaying Hit 'Em Up - Single Version (Exp… by 2Pac http://spoti.fi/2cZHGUp  @MuzikConnect #ConnectSmarter pic.twitter.com/6wDBpZGcHq

4
T NATION on Twitter

Don't do "straight" sets. Get stronger and more jacked by varying the weight, like this: https://www.t-nation.com/training/tip-perform-sets-like-this-for-long-term-gains … pic.twitter.com/vcfwuqQ71i

5
T NATION on Twitter

Get explosive. Doing the same old lifts at the same speed won't cut it. This will: https://www.t-nation.com/training/10-movements-for-explosive-power … pic.twitter.com/pFqteROrTi

6
T NATION on Twitter

5 bench press strategies you're not using but should: https://www.t-nation.com/training/bench-like-a-beast … pic.twitter.com/e8flamJPTm

7
Here’s Your First Look At ‘Jumanji’ With Dwayne Johnson And Kevin Hart

EXCLUSIVE FIRST LOOK: #JUMANJI The journey continues.. "Moose Finbar" (Kevin Hart). "Ruby Roundhouse" (Karen Gillan. Her jungle wardrobe will make sense when you know the plot. Trust me;). "Professor Shelly Oberon" (Jack Black). "Dr. Smolder Bravestone" 'cause well.. he smolders. Hard workin' and FUN first day of shooting in the jungle with this talented and crazy motley crew. Jack is brilliant, Karen is bad assery, Kevin is sharply hilarious and I smell good. Extremely hard trying to keep a straight face in these scenes. Too funny. We're makin' a good one. More to come.. #JUMANJI #WishFulfillment #TheGameThatPlaysYou

8
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

9
T NATION on Twitter

Built traps are an obvious sign of strength and power. Build yours like this: https://www.t-nation.com/training/tip-the-secret-to-effective-trap-training … pic.twitter.com/VpHnrPZbdo

10
T NATION on Twitter

Core strength is crucial for big lifts. Here's one way to build yours: https://www.t-nation.com/training/tip-the-first-step-to-core-strength … pic.twitter.com/xJ2gBlmcMP

11
The Top 5 Cardio Mistakes

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

12
T NATION on Twitter

The calf machine isn't just for calves. Try it for traps. Details here: https://www.t-nation.com/training/tip-build-traps-in-the-calf-machine … pic.twitter.com/101MIalxn9

13
T NATION on Twitter

Feeling off? Don't ignore the symptoms of messed up estrogen: https://www.t-nation.com/living/tip-are-your-estrogen-levels-too-high-or-too-low … pic.twitter.com/BrYWisyMP0

14
10 Abs Workouts in 10 Days

Sun’s out, guns out! Summer is upon us and that means that we will have plenty of opportunities to put your physique on display. Depending on the shape you’re in presently, that either excites or terrifies you. And since your abs are a focal point when the shirt comes off, you’ll want to make sure that they are lean and tight. Of course, diet is a big part of that – now isn’t the time of year to be overdoing it with the Corona, gents – but with some serious, dedicated abdominal training , you can give yourself a drastic, visual upgrade in just 10 days.

15
T NATION on Twitter

Build traps to look like you lift. Here's what works: https://www.t-nation.com/training/tip-the-best-trap-exercise-youre-not-doing … pic.twitter.com/UkUiwQ2mYz

16
3 Exercises to Build Up Your Traps

Whether it’s via shrugs or upright rows, with a barbell, dumbbells or a machine, make trap training, which is best done on delts day, a priority in your bodybuilding regimen. Use the accompanying routine — putting it first up in your workout instead of adding it on at the last minute — and watch your physique take on a new and much more impressive look. - FLEX

17
Instagram photo by Shawn Ray • Sep 24, 2016 at 7:18pm UTC

18
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

19
Instagram photo by Flex Lewis™ • Sep 23, 2016 at 12:12am UTC

20
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

21
Arnold Schwarzenegger Answers Your Cardio Questions

Never forget that your heart is the strongest muscle of all.

22
The Top 30 Muscle-Building Foods

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals.

23
H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

24
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

25
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

26
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

27
Katie Horn 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

28
Mr. Olympia LLC 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

29
ErgoGenix ErgoBCAA at Bodybuilding.com - Best Prices on ErgoBCAA!

Warnings: Consult with you physician before using this product, particularly if you are taking prescription medications. This product is intended for use by healthy individuals only. Do not use this product if you are under the age of 18 or are pregnant, nursing or have any medical conditions. Do not use this product if you are at risk for or are being treated for high blood pressure, heart, kidney, thyroid or psychiatric disease, anxiety, depression, seizure disorders or stroke. This product should not be used with any other caffeine and/or stimulant-containing products. The recommended serving of this product contains about as much caffeine as one cup of home-brewed coffee and individuals with caffeine sensitivity should consider the amount to take. Everyone's metabolism is different and may respond differently to the variety and amount of each ingredient in this product. Do not exceed recommended serving. If you experience any adverse reaction to this product, immediately discontinue use and contact your physician. Do not take near bedtime as it may cause sleeplessness. KEEP OUT OF REACH OF CHILDREN.

30
T NATION on Twitter

Use high-rep RDL's to build your glutes. Here's how: https://www.t-nation.com/training/tip-use-dumbbells-for-this-proven-backside-builder … pic.twitter.com/jq8egRqYFa

31
T NATION on Twitter

Want big shoulders? Step 1: Overhead press bodyweight. Step 2: Do this workout: https://www.t-nation.com/training/The-500-Rep-Shoulder-Workout … pic.twitter.com/V9HBdV0bo0

32 http://fb.me/2TMNSoW77

33
Bodybuilding.com on Twitter

Buy 1 @BeastSports Beast Protein and Get 1 Glutamine 300 caps for FREE! #Bodybuildingcom Save Now: http://bbcom.me/2cOZzsU  pic.twitter.com/BLfZmUQkZB

34
How to Hit Those Stubborn Outer Calves

Bodybuilding requires full development of each muscle group. For lower legs, that means equal development of the gastrocnemius, or calf. The gastrocnemius has two heads, the medial (inner) head and the lateral (outer) head. For many, the real challenge is the outer head. Research done at Armstrong Atlantic State University has shown that turning your toes inward when doing standing calf raises shifts the emphasis to the outer head. Yes, it sounds a little confusing, but it’s the way to go for outer calves. Also, seated calf raises place greater emphasis on the soleus, which lies underneath the gastrocnemius.

35
50 Ways to Become a Better Man

5) Do the Twist When you perform dumbbell bench presses, rotate your wrists outward as you push the weights up. Your pinkies will face each other at the top. According to national-level bodybuilder and trainer John Meadows, you’ll feel a greater contraction in your pecs.

36
Instagram photo by Flex Lewis™ • Sep 24, 2016 at 11:02pm UTC

37
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

38
The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

39
5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

40
5 Muscle-Building, Fat-Burning Stir-Fry Recipes

It's nearly impossible to screw up a stir-fry: You throw some veggies, a protein, and a grain like rice or noodles in a hot pan, then move them around with a flavoring agent until they’re cooked through. The ease alone makes the stir-fry a no-brainer if you're not keen to cook in the kitchen or you don't have a lot of time. But best of all, stir-frying can be really healthy.

41
HiThere!! 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
The Highest Protein Cheeses, Ranked

Not sure what to reach for at dinners, parties, or the grocery store? Opt for the varieties that can build muscle.

43
The 20 Dumbest Things Ever Said by Bodybuilders

Oh, boy! We’ve all done this at some point, myself included. But thankfully I know better now. As much as it would be nice to work my lower biceps or lengthen my biceps, preacher curls do not do this, and neither do any other exercises. They may overload the lower portion of the strength curve, thereby making you stronger in that part of the range, giving you the misperception that you’re lengthening your biceps. In reality, you’re just getting overall thickness in your biceps.

44
Instagram photo by Shawn Ray • Sep 24, 2016 at 8:42pm UTC

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Instagram photo by Shawn Ray • Sep 24, 2016 at 6:39pm UTC

46
Men's Fitness Look Great Awards: The Best Grooming Products of 2016

Our picks for the top products to lather, scrub, shave, and smooth your way to the freshest you’ve ever felt.

47
Kevin Levrone's Post-Competition Advice

The legend's tip on controlling water retention after a show.

48
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

49
The Fittest NHL Players of 2016-2017

The 5’11”, 186-pound winger is one of the fastest skaters in the league—he won the fastest skater competition at the 2012 All-Star game. In 2014 his speed was clocked at 23.053 mph, the fastest in the NHL. That speed allows the long-haired Swedish star to dart past bigger defenders, and his agility allows him to get into scoring position on offense. Hagelin is coming off of a Stanley Cup win with the Penguins, helping the team win a title after being traded to Pittsburgh during the 2015-16 season.

50
The Men's Fitness Game Changers 2016

Some transformed their bodies, some fulfilled their dreams, some challenged the impossible for good, one even rides killer sharks for fun. They're the real-life superheroes whose individual feats, performances, and innovations have defined this year. Meet the Game Changers of 2016.

51 Seven Best Carbs to Build Muscle
52 11 Ways to Fix Shoulder Pain
53 3 Reasons You're Not Ripped
54 Sagittarius Horoscope for Sunday, September 18, 2016
55 T NATION on Twitter
56 11 Reasons Why You Can't Lose Your Back Fat
57 Mr. Olympia LLC on Twitter
58 7 Training Rules You Shouldn't Break
59 Mr. Olympia LLC on Twitter
60 Weekly Twitter Giveaway Terms And Conditions
61 4 Moves For Bigger Traps
62 25 Foods You Shouldn't Eat
63 10 Anatomy Facts Every Bodybuilder Should Know
64 Instagram photo by Shawn Ray • Sep 21, 2016 at 3:09am UTC
65 Hardcore Contender - Rich Gaspari
66 New Skullcrusher Moves For Your Triceps
67 What Is Listeria?
68 T NATION on Twitter
69 T NATION on Twitter
70 Head and Shoulders Above
71 Instagram photo by 💪T-FLEX💪 • Sep 24, 2016 at 7:39pm UTC
72 Bodybuilding.com on Twitter
73 Instagram photo by Mr. Olympia LLC • Sep 24, 2016 at 10:27pm UTC
74 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Sep 23, 2016 at 7:37pm UTC
75 Mariusz Pudzianowski on Twitter
76 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1320/Eat_To_Get_Ripped.aspx
77 Instagram photo by Shawn Ray • Sep 24, 2016 at 7:10pm UTC
78 Michael Cave on Twitter
79 Kai Greene on Twitter
80 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Sep 22, 2016 at 3:32am UTC
81 Official Muscular Development Magazine - Timeline | Facebook
82 Kai Greene on Twitter
83 How to Get Super Strength With Strongman Training
84 Instagram photo by Flex Lewis™ • Sep 22, 2016 at 8:21pm UTC
85 Matt T on Twitter
86 Harvard Law Graduate/IPF Junior World Champion Mickey Belaineh - elitefts.com
87 EntertainmentTonight on Twitter
88 Mr. Olympia LLC on Twitter
89 Instagram photo by Mark Dugdale • Sep 23, 2016 at 12:57pm UTC