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The Perfect Lower Body Warm-up

Maximize your workout efforts with these pre-training techniques.

George & David Wrap-up Finals | IFBB Pittsburgh Masters Pro 2015

Muscular Development's David Baye & George Farah wrap-up the final results from the Bodybuilding, Men's Physique, Women's Physique, Figure & Bikini divisions at the 2015 IFBB Pittsburgh Masters Pro. Click here for photos & results.

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Top News
1
'If these images don't change Europe, what will?'

"If these extraordinarily powerful images of a dead Syrian child washed up on a beach don't change Europe's attitude to refugees, what will?" Britain's Independent said in remarks echoed in newspapers across the continent.

2
Training Style: Push-Pull

If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.

3
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.

4
How to Watch Porn Together

Once the Footage Starts… When the steamy vid starts rolling, a lot of couples can’t help jumping right into sex. “There’s nothing wrong with this strategy,” Morse says. “But it’s fun to also set some ground rules to keep things new and exciting.” She recommends agreeing to wait until the credits role or the scene ends before turning your attention to each other. “Delaying the act will make you both so aroused,” she promises. She also advises cuddling and caressing each other while you watch.  Once you’ve got the hang of things, one of you could pleasure the other while the video rolls. Or you could try different rear entry positions so you can both watch while you have sex, Morse adds. 7 Must-Have Sex Talks>>>

5
Too Tall to Squat?

Lee Haney's squat alternatives for tall bodybuilders

6
The 20 Best Forearm Exercises of All Time

Training your forearms serve two main purposes: increasing strength in other exercises (such as the deadlift) and making your upper body more symmetrical. Failing to train forearms results in less  grip strength and for some people, simply put, skinny-looking arms. Target this highly important body part with these 20 forearm exercises. 

7
Bodybuilding Ain't Dead: Five Moves to Massive Biceps

Some say bodybuilding is dead. I say, f-that noise. I can't argue that multi-joint exercises don't pile on slabs of muscle fast, and CrossFit athletes aren't freaks of nature with questionable mental sanity to push themselves that hard. But at the end of the day, big arms look great, the pump feels amazing, and no one cares if you deadlifted 17 times your bodyweight to get them or not.

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
How to Get "Sex Lines"—in just 6 Moves

We asked Don Saladino, CPT and owner of Drive 495  in New York City, to share his favorite moves—and a workout routine—proven to define the area. Even better: These six exercises will hit your lower core without causing any harm to your back. Do the first three moves as one workout or at the end of your regular full-body routine . Do the last three moves on a separate day, again as one cohesive workout or as a finisher to your regular routine.

10
The Science Behind the 1-Rep Max

To figure out your 1RM without actually attempting it, estimate it by doing a set of 5–10 reps with lower weight. Then, find this weight and locate your 1RM estimation on a 1RM chart that lists the amount of weight you can lift 10 times as about 75% of your 1RM. Another way to estimate 1RM is to use websites and mobile applications that use equations to predict your maximum strength.

11
5 Protein Bars for On-the-Go Nutrition

The nutrition bars at the checkout have their time and place. We explain when and where.

12
Everything You Need to Know About HIIT

“HIIT is a method of conditioning that uses alternating periods of work and rest,” says Grinnell. “It’s great because it can be done by using various modalities, such as an Airdyne bike, a treadmill, a Concept2 rower, a heavy bag, a StepMill, or by just hitting the pavement and sprinting. This type of training is not only being used by athletes to improve conditioning but also by trainers and their clients as one of the best methods for fat loss and conditioning. With our busy lifestyles, who has time to do 40–60 minutes of aerobic training? The scientific data now show that less is better when it comes to fat loss—you just have to know how to do it right.”

13
Five Ways to Make Your Push Up More Productive

5. Push The Ground Away From You Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles making the push up more of a full body exercise.

14
Old-School Training Techniques That Will Never Die

With a constant wave of new workout plans, supplements and studies that provide different ideas on how to approach your training, it can be easy to lose focus of the big picture. Truly maximizing your results may always be a bit debatable, and it depends a lot on specific personal goals, but it’s more important to adhere to classic, foolproof training concepts that you’ll always be able to remember. These old-school techniques are simple and proven, and should remind you to avoid overthinking your training regimen – no need to make things complicated. We spoke with natural health expert Tony Hale and David Schenk, the owner of Cross Train LA, to get the best tips. Are You Making These 5 Workout Mistakes?>>> Find Supplements to Fuel Your Training at GNC Live Well >>>

15
8 Personal Trainers Who Are Total Tools

Your personal trainer might be the best, brightest and most professional fitness expert in the world. Or he might not. It has been my experience, unfortunately, that the latter scenario is much more common than the former. The problem with the fitness industry is that it's chock-full of embarrassing people. So, how do you know if your personal training program is being managed by a professional? Well, here's how to tell if it's not.

16
Rate My Workout: Grow Massive Calves With Two Moves

Work your calves with higher reps and superset them with toe raises. Just as with triceps and biceps, training both sides of the lower leg with no rest in between will drive more blood into your calves, leading to more growth. When you see how tough and exhausting this workout is, you'll know you don't need any more work.

17 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1371/Warm-Up_Tips_To_Get_Stronger_&_Faster_Don’t_Waste_Time_Stretching.aspx

Finally, if you prefer to simply warm-up with low-load lifts when training, be sure you don’t wear yourself out before getting to the “work sets.” For example, if you are warming up for a heavy bench press, you might do so as follows: 135 lbs x 5, 205 x 2, 225 x 1, 255 x 1, 275 x 1, 300 x 1 (or even 300 x 1 and then 315 x 1, so the following working sets feel lighter), and then 300 x 5 reps for x 5 work sets.

18
How to: The Overhead Squat

Don’t be afraid to go all the way down; if you have healthy joints, there’s no reason not to go past parallel with this move.

19
Straight-Arm Pulldown

Straight-Arm Pulldown - Back workout / Exercício para costas / dorsal

20
BT Sport Rugby 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

21
America's Hot Girls of the Beach

Check out this sizzling, summertime slideshow of fit and beautiful women across the country.

22
The Importance of Junk Food Carbs

hen you’re eating clean, it’s ok to indulge on junk food carbs, but only if it’s done right. The philosophy of the sports nutrition world has been to go with low GI carb foods like oatmeal, whole-grain bread, or quinoa. The reason: low GI

23
P-RIZZ on Twitter

@PHILHEATH is the best, most well rounded/sculpted guy in the game right now. Keep doing you man!

24
BeastModeChino on Twitter

@PHILHEATH Normal for stretch marks to come in while bodybuilding champ?

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
mens physique 2

Raising Compton Episode 8 | What's Shakin' & Cookin' | Part 2

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Winners North Americans BB Masters

Post-Win Masters Bodybuilding Interviews | IFBB Pittsburgh Masters Pro 2015

28
WATCH VIDEO: My brother Cory out did himself on the bench press doing 405 for 10 reps. Very impressive

My brother Cory out did himself on the bench press doing 405 for 10 reps. Very impressive

29
Matus Valent on Twitter

@MikeOHearn Hey buddy, nice feature in the Slovakian Muscle & Fitness magazine 🏼 pic.twitter.com/6wvNluAw87

30
Tyler Best 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

31
Rexalynn Walberg 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

32
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

33
Kai Greene on Twitter

#SAVAGEROAR Supplement Facts #NothingToHide I can't wait for you guys to try Savage Roar!! @DynamikMuscle pic.twitter.com/aEz19t20td

34 You've seen the brutal workout, how about an "easy" lower body session!!!

35
15 Signs You're A Serious Lifter - Bodybuilding.com

If you can check off more than five of these telltale signs that lifting is integral to your way of living, then you've officially crossed over into "serious lifter" country. The iron life is the only life for you. Be careful, though: Once you're here, there's no going back!

36
Mike Titan O'Hearn on Twitter

Half way through cardio gotta take these bad boys! #Bcaa @bodyfortress #Bodyfortress pic.twitter.com/NPdZGZd6tf

37
Men's Health Live on Twitter

College football players face more injuries when they're stressed by school: http://mhlthm.ag/F5kKRW  pic.twitter.com/zSPJ3MzBRW