Top Videos
2015 Next Level Transformation Challenge - Bodybuilding.com

Join me for the Next Level Transformation Challenge. $35,000 in prizes! #mynextlevel @bodybuildingcom @kagedmusclesupps

Andrey Malanichev Sets New World Record with 1,036 Pound Squat

The powerlifter sets a new mark for the unequipped squat.

FST-7 Chest-And-Biceps Workout - Bodybuilding.com

Watch and learn from Hany Rambod, one of the best coaches in fitness, as he takes men's physique champion Jeremy Buendia through a brutal FST-7 chest-and-biceps workout!

[View All Videos]

Top News
1
MusclePharm Assault at Bodybuilding.com

Warnings: This product is only intended for use by healthy adults over 18 years of age. Do not take this product with alcohol. Do not take this product with any product containing caffeine or other ingredients that have a known stimulant effect. Consult your physician before using this product if you are taking any prescription or over-the-counter medications or supplements. Do not use this product if you are pregnant, expect to become pregnant or are nursing. 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 health care professional if you experience any adverse reaction to this product. Do not exceed recommended serving size or suggested use. KEEP OUT OF REACH OF CHILDREN.

2
Sagittarius Horoscope for Sunday, September 6, 2015

Sunday, September 6, 2015 - What seemed next-to-impossible just last week now seems highly likely. It's tempting to take people's stories at face value, especially when it's more fun to disregard the details and focus on the big picture today. However, you might think that heading out on your own would be a good idea until you remember how entangled your life is with everyone else's. Fortunately, you can pull off a major coup with just a little bit of luck and a lot of hard work. Cross your fingers and hope for the best.

3
4X Mr. Olympia Jay Cutler Trains Back

Jay Cutler takes you through his six favorite back exercises.

4
Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

5
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

6
The Rock Shows Some Nifty Dance Moves in the Gym

HBO came to me at the beginning of the season and said "For the first time ever we'd like to show the world your... ass-ests in a sex scene." I said "Let's wait til' our season finale..." Many squats, lunges and pop tarts later... tonight my ass-sets get shown and y'all will see how I get down. #OnADesk #DontJudgeMe #SheSawJesusThatDay #BALLERSFinale #TheWorldWillSeeASSets TONIGHT 10PM on HBO.

7
7 Reasons to Put Fat in your Protein Shakes

Protein. Every bodybuilder cherishes protein. We cherish it so much that we drink it. We drink a lot of it in the form of protein shakes. But what if I told you that you could add another vital nutrient to your shake that would make the shake healthier for you, make your protein work better for you, up-level your performance, and allow you to think with more clarity and focus? Now here's the kicker: what if I told you that that nutrient was fat? Don't go crazy on me. I know, despite the idea that there's a carb phobia, most of you are still also afraid of fat. Well, here are 7 simple reasons why you should consider adding some healthy fat to your next protein shake:

8
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...

9
Decline For a Full Chest

It takes a variety of angles to develop a well-balanced chest. In addition to doing flat-bench presses and flyes, you also need to do these exercises on an incline bench, as well as a decline bench. To really build up the lower pecs, there is no better exercise than the decline bench press. However, unless you do it regularly, it can be awkward. A better option is the Smith machine decline bench press, which makes the exercise easier to perform so that you can better focus on t he lower pecs. Position a decline bench in the middle of a Smith machine; set it at an angle of 30–40 degrees. Lie on the bench and unrack the bar. Slowly lower the bar to your lower chest and press it back up until your arms are fully extended, but your elbows aren’t locked out.

10
11 Best Snacks To Crush Your Cravings

The mid-afternoon hunger strikes again, and you find yourself wandering to the vending machine – eyes glazing over the sugar-laden snacks. The exact cause of food cravings is difficult to pinpoint, but experts believe physiological mechanisms, environmental factors, and hormones cause them. Acting on these cravings can easily squash your macros—derailing your fitness goals. Studies have shown that snacking on the right foods such as high-protein and fiber-rich foods can keep you feeling fuller for longer and give you that energy boost you need. So when hunger and cravings make an appearance, chose snacks around 100-200 calories and are rich in protein and fiber.

11
Bodybuilder Stabbed While Testing 'Knife-Proof' Abs

”The owner of the home got a big kitchen knife and asked his guest to stab him in the stomach," says the Russian Interior Ministry. "[The guest] refused at first, saying he was afraid he would kill the host. However, the host said that in his childhood he was involved in martial arts and the knife could not penetrate his abs.”

12
6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

13
The 10 Most Awkward Exercises that are Actually Good for You

Mark Langowski, founder of Body By Mark Wellness and NYC-based celebrity trainer, compiled 10 exercises awkward enough to make some men avoid them, and created an entire total-body workout routine. Each exercise has a strategically matched superset exercise to maximize your results. Whether you want to incorporate a few of these moves into your weekly workouts, or perform them back-to-back is up to you. Regardless, you’ll improve muscle imbalances and weaknesses, grow stronger, and become more flexible. Your ego may be bruised at first, but you’ll quickly find your embarrassment weaning, and your confidence becoming bulletproof.

14
Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second as you flex your biceps hard and then slowly return the handles to the start position and repeat.

15
T NATION on Twitter

10 rules for skinny guys who just can't seem to gain muscle: https://www.t-nation.com/training/10-rules-for-hardgainers … pic.twitter.com/fA0vcA4SeI

16
College Muscle

That’s why we’re bringing you COLLEGE MUSCLE—workout plans, campus life tips and advice from M&F experts all designed to help keep you on track while at school. We’re also delivering advice and ideas straight from your fellow fitness-minded college students in our COLLEGE MUSCLE Blog series. And if you’re a fitness fanatic—and a college student—with knowledge to share, we want to hear from you! Submit your own COLLEGE MUSCLE Blog and you could be featured on muscleandfitness.com and win a Nutrex prize package.

17
T NATION on Twitter

Old-school lifters swore by this machine & the free weight version. Should you do it? Info: https://www.t-nation.com/training/pullovers-bodybuildings-most-controversial-exercise … pic.twitter.com/CiWhwvCulB

18
Best Ways to Avoid Knee Injuries

Use these tips to minimize knee damage and lessen the severity when you get hurt.

19
5 Tips to Win an Arm Wrestling Match

To better your odds of victory next time you lock hands for an arm fight, I called upon my long-time client and legendary Kansas-based strength coach, Sam Cox. Sam is the author of How You Can Squat 804 Pounds: Secrets and tips to becoming a squat monster , and is also a very successful competitive arm wrestler.

20
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

21
Master the Proper Running Form

The Pose Method was devised by Russian running coach Nicholas Romanov in the 1970s and is widely being taught today by elite running coaches and CrossFit instructors around the world as the ideal running form. Like any other skill, it’s much more difficult to master than it looks, but here are the standards that every runner, from the ultramarathoner to the lowliest weekend jogger, needs to work toward.

22
J.J. Watt Eats Almost 9,000 Calories A Day

Since that day back in February, Watt's calorie count has drastically increased between 6,000 to 9,000 calories a day, depending on his activity. Fifty slices of bacon, 20 chicken breasts, and 13 whole avocados, Watt was soon nearing 9,000 calories. Soon enough, cheat days came back into the picture, and brunch became a weekly food regimen. "Brunch is my favorite meal, had a massive potato pancake omelet. Then I had stuffed French toast with berries and stuff. The omelet is still pretty darn healthy. The stuffed French toast was the cheat meal, but that was delicious," says Watt.

23
Is Cardio Slowing Your Growth?

In the past few months, there have been some interesting studies showing that the acute anabolic signaling pathway may be blunted when aerobics and resistance exercise are combined. Previous research has observed only modest hypertrophy gains when endurance training is combined with resistance exercise. Therefore, scientists have suggested there may be an “interference effect” when cardio is performed at the same time as resistance exercise. Before you throw your treadmill out, it should be clear that these studies were done after one training session. Before we go any further let’s recap the original study. Researchers took trained men and assigned them to either one of two conditions: One experimental trial consisted of a bout of resistance exercise followed by a bout of endurance exercise (cycling) while in the other trial subjects performed the reverse exercise order (endurance then resistance exercise). Muscle biopsies were taken before, 15 minutes after exercise, and three hours after exercise. The results came out as “doom and gloom”—no matter how you look at it. Cardio before resistance exercise suppressed IGF-1 Ea (a gene splice of IGF-1) mRNA and also induced small declines in mechano growth factor (-27%).

24
9 Convenience Foods That Fight Belly Fat | Eat This Not That

Below we reveal nine foods that will not only make your life easier, but also help you get leaner. Better yet, all of the suggested items are found in just about any grocery store and can easily be combined with other foods to create a healthy meal in just minutes. Don’t let your busy life keep you from getting the body you want—say bye-bye to the drive through and hello to a trimmer, leaner you. Scroll down to learn how it’s done.

25
10 of the Most Flavorful Seafood Recipes for Serious Fat Loss

If you shy away from cooking, or even eating, seafood, you're doing yourself a serious disfavor. Not only is it packed with omega 3 fatty acids, it's also a great low-calorie source of quality protein. In fact, fish (and other seafood) is is one of the best things you can eat if you're looking to shed fat and build muscle. And if you're following the 21-Day Shred , you know that diet is key to both of those things. What's more: It tastes great (Beer Steamed Lobster Tail anyone?) and it's easier to prepare and cook than you probably think. We've got 10 great seafood recipes straight from the 21-Day Shred Cookbook that are simple and delicious. Stock up on the items on the 21-Day Shred Grocery List and get ready to cook your way lean.

26
5 Muscle-Building Summer Salad Recipes

Well, we’re not here to sell you on iceberg lettuce and croutons—or vegetarianism, for that matter. On the contrary, we wouldn’t have even run this story had it not featured at least one recipe containing bacon (that one, by the way—the Chopped Spinach Cobb Salad—packs a whopping 60 grams of protein). These are muscle meals, built around salmon, beef, chicken, and shrimp. And with fewer calories and carbs than a sandwich, you don’t have to worry when you dish up seconds.

27
Sticking Points

In this article, we detail ways to overcome a strength plateau for a specific lift, using the bench press as our example. Let’s say you want to set a new personal best for the bench press. Workout after workout, you pyramid up to 225 for six reps, but no matter how hard you struggle, you can’t do seven on your own, nor can you get six reps with more than 225. Sometimes you can get only four or five reps, but even on your best day, six is your limit. For both neuromuscular and psychological reasons, six is your Waterloo (orWeightloo). You’ve reached a roadblock. Here are seven routes for getting around it.

28
The New Rules For Getting Ripped

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest: it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

29
Rock Solid and Ripped

Since being ripped is all about the visual—and, no doubt, like me, you’re constantly checking yourself out in the mirror then grabbing your skin to check fat and water—it’s important to understand that auto regulation is occurring. And while that maybe frustrating, it’s somewhat predictable. When shredding up, don’t expect the miracle to happen immediately; but over a period of a few days or even weeks, you should see some sizable gains in muscle while improving your definition.

30
Eight Ways to Sneak in More Protein

Whether you time consumption or not, protein is an essential component of training. But the same old “chicken, beef or fish” can get boring. Try these eight unique ways to incorporate protein into your diet for bigger muscles, faster recovery, more energy, and improved training performance.

31
Breakfasts of Champions: 6 Classic Recipes, Redone

Morning meals are traditionally packed with empty calories. But substitute a few ingredients and you can enjoy the same tastes and textures with fewer carbs, more protein, and just as many pancakes.

32
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

33
The David Beckham Cardio Workout That Will Make You Drop

That’s the purpose of, “The World’s Hardest Workouts.” They are slice of life from the greatest athletes, performers, and trainers, in the world. Remember, these are just a snapshot and piece of an entire training program, but they are unedited and authentic. Try at your own risk, and make sure you have doctor approval for extreme exercise because these workout routines are the real deal.

34
The Best Bodyweight Abs Workout

101 Best Workouts of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

35
Juan Morel Trains Back Before the 2015 Olympia

Diesel takes us through a grueling workout of supersets as he preps for the Olympia.

36
Les Brown: I AM going to make it...

STUNNING SPEECH by Les Brown on how you should always keep sight of your dreams and engage in consistent action.

37 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1262/Top_Ten_Foods_To_Reduce_Muscle_Soreness_Speed_Reco.aspx

#10: Cook with turmeric and ginger to reduce DOMS. Turmeric and ginger both come from rhizome plants and they have pretty powerful anti-inflammatory properties that have been found to accelerate recovery and reduce DOMS muscle soreness. For example, that same study that tested the effect of cinnamon on DOMS in martial artists showed that 3 grams of ginger was equally as effective for shortening recovery time.

38
The Vacation Workout

Take some time out of your morning to do some of these bodyweight exercises (or do them all back-to-back as part of a full routine.) That way you won't completely derail your physique—even if you enjoy the occasional beer and get a little too gluttonous at the hotel's buffet.

39
The Ultimate List of Grilled Chicken Recipes

If you’re stuck in a grilled chicken rut, it’s time to get creative. And you don't even have to pick another protein to switch things up. The Dietary Guidelines recommend making your protein choices lean, and chicken definitely fits the bill on that front. Although the breast is the leanest, the dark meat is very flavorful and can still be part of your lean protein repertoire—just remove the skin before eating (that’s where much of the artery clogging saturated fat is hiding.) Plus, grilling is a healthy cooking method that’s quick, easy, and delicious. Here are 20 healthy recipes that use grilled chicken in more ways than you could ever imagine.

40
Tips to Master the Single-Arm Deadlift

Single-arm exercises aren’t anything new. A one-arm dumbbell preacher? No sweat. A single-leg press? Bring it on. But if we were to ask you to perform a one-arm deadlift, you might just raise an eyebrow…or both. After all, it’s a very challenging full-body press-pull (pressing through your legs and pulling with your back) that stresses your legs, back and core. Don’t think a one-arm move can do all that? Follow these steps and get it…right!

41
T NATION on Twitter

Remember, if it takes more than one trip to carry the groceries in, you suck at life. - http://T-Nation.com  pic.twitter.com/bYIi6AktP9

42
The 10 Best Stretches For Men, According to 10 Trainers

How to do it: Lower yourself onto your knees, and use your hands to support your body weight. Lift your left knee and rest the sole of that foot on the floor, so it’s bent at a 90-degree angle and directly below your knee. Exhale, and lean forward until you feel the stretch in your upper thigh and hip flexors. Your right knee and toes should be in contact with the floor throughout the entire stretch. Use your abdominal muscles to keep your back straight and your spine supported. Hold the stretch for 30 seconds. Come back to the starting position, and complete the stretch on your right side.    What it does: “By engaging your glutes, you can stretch your psoas muscles (hip flexors), which is hugely important for people who sit most of the time or have frequent back pain,” says personal trainer, Nick Rodocoy .    When to do it: It's always best to do this stretch when your muscles are warm, like right after a workout, or when you get out of the shower.

43
Why is vacation sex always more fun than sex at home?

The No. 1  
reason sex is more fun on vacation is because you’re relaxed and feeling indulgent. Your normal life can get so busy that sex slides down your priority list, and becomes two half-sleeping zombies casually trying to find the spark right before they pass out for the night. On vacation, sex can happen any time of the day, you’re better able to focus, and you’re probably more in tune with your body.

44
Armed For Battle

“ I can’t build my arms like guys who have short arms. Phil Heath’s arms in contest shape are 21 inches, but look 24 inches; same with Dexter’s. I have a six-foot wingspan. When my biceps and triceps get stupid, my arms will be 24 and change, but I want striations all the way around. Going for just the biggest arms would straight-up kill me, because they wouldn’t have the detail I need to win onstage.”

45
The Ultimate Arnold Training Guide

His workouts lasted hours, with a seemingly endless number of exercises and sets. It was the epitome of high-volume training, a style of working out criticized by most training experts today as not allowing adequate muscle recovery. But there was a method to Arnold’s madness. In the following slides, you’ll see— body part by body part—the actual workouts the Austrian Oak performed while in the prime of his career, when he was the undisputed king of bodybuilding.

46
Dynamik Muscle

Be the first in line to see what Dynamik Muscle is about!

47
5 Spices To Boost Your Metabolism

Eating right coupled with daily sweat-drenching workouts is a surefire way of making your metabolism run. But sprinkling a few spices to your muscle-building meals can give your metabolism a boost that it needs. Keep in mind, seasoning dishes is not a short cut to a speedy metabolism, but research has shown that incorporating specific compounds from spices can help increase your calorie-burning and fat-loss potential. Transform not only your food, but your body as well by incorporating these five spices.

48
Big Chest, Big Shoulders & BIG Pressing

How to Get a Big Chest Dumbbell Bench Press and Flyes with Victor Costa Vicsnatural

49
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

50
Prime Nutrition MAX-HP at Bodybuilding.com

All natural MAX-HP is the most scientifically driven pre-workout formula ever created. Each serving includes the highest quality raw ingredients, at the maximum level of volume per ingredient. MAX-HP is exactly what you would expect to see from the industry’s most advanced bodybuilding supplement tier.

51 T NATION on Twitter
52 4 Ways to Break Hugh Jackman's Deadlift Personal Record
53 10 Ways to Eat and Cook Flax Seeds
54 ErgoGenix ErgoBlast at Bodybuilding.com
55 Best Foods to Eat for Virility | Eat This Not That
56 The Art of the One-Summer Fling
57 Bodybuilding.com on Twitter
58 Q&A with QALO CEO Ted Baker
59 Mayweather Says Rousey is Too Poor to Diss Him
60 Best Beers For Fall: 8 Craft Brews You’ll Love
61 Protein-Packed Recipes with Wild Game Meat
62 Run, Sweat, Party, Repeat: Knox Robinson's Best Advice for Beginner Runners
63 shawn ray on Twitter
64 Tim Robertson© on Twitter
65 Theo Golaub on Twitter
66 Dietary Disasters
67 High-Octane Training Fuel
68 The 5-Minute Full-Body Blast
69 Oliver Ryan on Twitter
70 IRONMAN MAGAZINE on Twitter
71 T NATION on Twitter
72 kris lewe on Twitter
73 Men's Fitness on Twitter
74 4 Things Your Body Needs to Stay Symmetrical
75 Fighter Diet News
76 Working-Class Back
77 Stay Fit and Still Party
78 Biotest on Twitter
79 T NATION on Twitter
80 10-Minute Arms