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Try These 8 Unusual Ab Exercises! - Bodybuilding.com

Ready to carve a killer core and some serious abdominal strength? Out with the same old sit-ups and in with these 8 unusual and highly effective exercises!

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We obviously can't accept everyone into our Born Fantasy Football League. Our solution: a random lottery to pick 7 people who will be invited to play in the league. The draft will be on Tuesday, September 8th.

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1
Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

2
Sagittarius Horoscope for Monday, September 7, 2015

Monday, September 7, 2015 - An intense relationship issue with a powerful person may turn into an outright conflict today as clashing points of view demand your intervention. Nevertheless, direct confrontation won't produce a clear winner now, so minimize unnecessary drama by refusing to cross swords or words with anyone. Instead of wasting precious time arguing about who is right and who is wrong, explore common ground so you can accomplish more than either of you could on your own. Take the high road and see who follows.

3
10 Questions All Lifters Should Know How to Answer

TUT is the total amount of time a muscle is placed under stress during the length of a set. Your cadence, or tempo, for each rep determines your TUT. For example, if you’re using a 3/1/3 cadence (three seconds on the positive portion of a movement, pause for one second at the apex, and then take three seconds on the negative) for 7 reps your time under tension for that set is 49 seconds.

4
Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

5
The 10 Best Moves to Lose Your Love Handles

"This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," he says. "To burn fat, you must do more then just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

6
8 Ways to Get a Killer Workout Without Machines

Impressive is the backyard mechanic who, with nothing but spare parts and rusty wrenches, takes a car that has seen better days and transforms it into an eye-catching roadster over the course of a weekend or two. How does he do it? He knows ways to manipulate the tools at his disposal to mimic the high-end machinery found in world-class body shops.

7
How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

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How to Get Six Pack Abs Without Doing Crunches or Sit-ups | Eat This Not That

Unfortunately for beer lovers, a six-pack of cold ones and six-pack abs are mutually exclusive. “My clients repeatedly hear my reminders that I can't help them out-train their poor nutritional and lifestyle choices, and this includes drinking alcohol,” says Horton. When you down a drink, be it beer, wine or liquor, your body has to break down the alcohol before it can process all the other food in your system. This slows down the metabolic process, and can make it difficult to strip away the layer of fat that’s covering your abs. What’s more, research suggests that consuming just half a drink (a 6-ounce beer, a 2.5-ounce glass of wine or half a shot of liquor) can significantly increase appetite and the number of calories you subsequently consume—even if you still feel stone-cold sober. The bottom line: Ditch the booze if you really want to see your abs shine through.

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Big, Strong Arms

How to build a set of major guns.

10
Never Squat Again: Single-Leg Training for Serious Strength

Turns out, training one leg at a time can be just as effective and provide an alternate path to stronger, more athletic legs. Just last year, a study in the International Journal of Exercise Science compared muscle activity in the back squat, split squat (both legs on the floor and a split stance), and Bulgarian split squat (rear foot elevated). There was no significant difference in the amount of muscle activated by the three exercises, except that the Bulgarian split squat worked more of the hamstrings—meaning, Bulgarian split squats can be a useful alternative to barbell squatting.

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6 Reasons You Still Have a Gut

Assuming you’re not eating your meals from a trough, you’re selective about what foods you consume, and you’re exercising consistently, you might be perplexed as to why the inner tube around your waistline won’t disappear. Unfortunately, the answer isn’t always cut and dry. While you’ll need to do some investigative work, we have ideas that’ll help you solve the mysterious case of the inflated spare tire.

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10 Unconventional Fitness Tools that Really Work

“The weighted jump rope is a great tool because it provides the perfect amount of resistance to challenge your lungs and muscles,” Hinds says. You can find a variety of styles, namely leather, beaded, or wire cable ropes that weigh about 1 to 2 pounds. The key is to use a weight that’s heavy enough to make your workout more demanding, but not too difficult where you lose your form. Jump forward and backwards (imitate running backwards) with the weighted jump rope to improve your speed, power, and conditioning—you’ll use completely different muscles and challenge your body, whipping it into fighting shape. 

13
7 Rules of Being a Great Workout Partner

Forget about the dumbbells , kettlebells , Olympic weightlifting platforms, pull-up bars, cross trainers and even your lucky deadlifting t-shirt. The most important piece of ‘equipment’ in the entire gym is that guy standing above you on the bench press, making sure you don’t decapitate yourself while going for a new PR. That’s right, a great workout partner can motivate you, keep you accountable, push you harder and keep you from killing yourself. But with great power comes great responsibility. Here are the key traits that make for a great workout partner.

14
Go Wide for Super-sized Shoulders

Being that the deltoid is a three-headed muscle, it is important to work each of these heads equally in order to bring about proportional and complete development. It should be noted that the rear (posterior) head gets plenty of stimulation from the rowing movements that are performed on back day, and that the front (anterior) head is hit hard any time you rep out on a press or flye for chest. All of the extra work that these two deltoid heads receive can often lead to the side (lateral) head falling behind.

15
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

16
Kettlebell Swings for Greater Muscle Gain

You’ve finally pulled out a set of your gym’s kettlebells and started experimenting with basic swings, but it seems like a biomechanically disadvantageous move, and you want to make sure you don’t hurt your lower back. Done right, however, this doesn’t have to be the case.

17
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

18
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.

19
Science Behind the Supps: Performance Series

If you’re planning to lean out in time for summer, make sure you have a strategic supplementation plan that will effectively melt fat off your body while helping you maintain a pump in the gym. A fat burner and pre-workout will be your foundation, followed by a trio of supps that will work to preserve that hard-earned muscle mass. The musclebuilding trilogy will take your fitness to new heights: expediting protein synthesis, boosting strength, and increasing energy levels. An effective yet simplistic plan is the real strategy for a summer shred.

20
Clock Watching

If your goal is to shorten your workout, do not sacrifice intensity for time. Make sure you get enough rest between sets. Intensity, after all, is the strength or power with which you resist the weight, and it has to be at or near its maximum for every set. Just as I never lollygag my way through a workout, neither am I concerned with rushing it. I don’t count seconds or minutes between sets, but I do rest just long enough to catch my breath so I can give a hearty effort on the next set. Now, I’ve reached a level of efficiency where I get an optimum workout in a very short amount of time.

21
Justice for Sandra Bland

Sandra Bland was days from starting a new job with her alma mater, Prairie View A&M University, when DPS Trooper Brian Encinia pulled her over, alleging she had failed to signal a lane change. The incident was so minor that Encinia was ready to end it with a written warning. But instead of giving her the warning and letting her go, in a split second Encinia became enraged that an African American woman dared exercise her rights. He then tried to pull her out of her car and threatened to taser her. “I’m going to light you up,” he said. Encinia then threw Bland to the ground and planted his knee on her back. She was arrested, and after spending three days in jail, she died in her cell.

22
Tiger Fitness - Bodybuilding & Workout Supplements

want to burn fat or build muscle? no matter what your goal may be we're here to help you make the best choice for you!

23
Sadik Hadzovic Looking Shredded 20 Days Out From the 2015 Olympia

Sadik Hadzovic Looking Shredded 20 Days Out From the 2015 Olympia

24
8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

25
Swole O'clock

© 2015 SWOLE O'clock.

26
The 40 Best Low-Calorie Foods - Bodybuilding.com

While it's really a myth that certain foods have a strong "negative" caloric effect, meaning they burn more calories to digest than they contain, that doesn't mean the grocery store and farmers' market aren't stocked with plenty of nutritious foods that are very low in energy and cost you almost nothing calorie-wise. In fact, of the 40 foods profiled here, 35 contain 100 or fewer calories per serving!

27
6 Muscle-Building Exercises You Can’t Do Wrong

Bad technique also goes beyond injuries: it kills performance. You’ll never lift the weight you can truly lift, and you’ll shortchange your muscle growth. You’ll use the wrong muscles, worsen your posture, and never achieve great results.

28
These Daily Habits Are Guaranteed Ways to Gain Weight | Eat This Not That

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

29
Hip Pain: How to Treat and Prevent Soreness From Squatting

Pain in the hips, glutes, or upper thighs around your pelvis, especially when you squat. You may also feel a deep and sometimes sharp ache in your hip joints.

30
The Latest Science on Water—and Why You Should Drink More of It

Feeling duped? Don’t—it turns out the science surrounding water isn’t all that advanced in 2015, either. “Water is absolutely crucial for the body, but it’s a forgotten nutrient in science. We don’t have the best tools for measuring how much we drink, and so the literature around hydration is about as advanced as smoking research was in the 70’s,” says Stavros Kavouras, Ph.D., an associate professor at the University of Arkansas who studies hydration .

31
16 Greatest Physiques of All Time

In this list, we've narrowed the field to the best of the best. In our opinion, these are the eight greatest bodybuilder and physique competitors and the eight greatest celebrity physiques that we've ever seen. All 16 athletes were once Cinderellas, but now they've taken the spotlight through hard work in and out of the gym. Which physique reigns supreme? That's for you to decide.

32
The Coolest Healthy Restaurants in America

There are the healthiest restaurants in America, and there are also the coolest restaurants in America—here are 17 eateries that blur the lines between the two categories.

33
5 Ways Reverse Dieting Can Take Your Body to the Next Level

What is the most common practice after finishing up your cut? You go out for a cheat meal; you binge out on items you have been craving since the start of your cut. The problem we now face is that now you are introducing a lot of calories back into your body. Your body is always in a state of homeostasis (your body is always trying to bring itself back to your body fat set point). Since you are introducing these calories your metabolism (which has slowed down since the start of your diet) is primed to put body fat back on. How do we combat this natural occurrence? Reverse dieting is the answer for you. Reverse dieting done correctly can help you maintain your newfound leanness and can help improve your metabolic capacity. Reverse dieting can help you not gain unwanted body fat.

34
Ten Incredible Benefits of Dark Chocolate

Probably the last thing dark chocolate is known for is its nutrition, but the fact is that the cocoa bean (from which chocolate is made) is packed with important nutrients most people could use more of. In 50 grams of dark chocolate (half your average chocolate bar), you get 5.5 g of fiber, along with a nice dose of iron, magnesium, copper, manganese, zinc, potassium, and selenium. 

35
8 Stupidly Easy Breakfasts You Can Make in 60 Seconds

That’s why we set out to create ten stupidly easy breakfast recipes that’ll fill up your stomach, but not your a.m. schedule. Our only criteria: Each recipe has at least two ingredients (for maximum nutrition) and a prep time under 60 seconds.

36
The Extreme Fat-Loss Circuit

If your goal includes six-pack abs, then your workouts are going to have to become metabolic at some point. This means complex moves performed for high reps. Bianca Sultana, NCSF-CPT gave us a perfect example of a workout that would meet all those requirements.

37
The Workout to Add Inches to Your Chest

Do this workout instead of your normal chest workout at most twice per week. Take at least one full day of rest between workouts. (You’ll need it.) Increase the weight you use from workout to workout while maintaining great technique.

38
Why Am I Always Tired?

We went to Carl Bazil, M.D., professor of neurology and director of the Division of Epilepsy and Sleep at Columbia University Medical Center to find out what the heck is going on. “People always come to me wanting sleeping pills, but if you don’t change your daily lifestyle habits to get a good night’s sleep , then nothing will work,” he explains.

39
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

40
8 Ways to Juicy Chicken

When it comes to “What’s for dinner?” chicken breast is a common answer among fitness buffs. The king of protein is found in every grocery store, doesn’t require a culinary degree to cook, and is low in fat. A three-ounce serving of skinless, boneless chicken breast offers 27 grams of muscle-building protein and only three grams of fat. There’s just one problem with this fitness food staple: It can be unbearably boring. Your best defense against chicken-breast burnout is twofold: (1) Cook it differently, and (2) Flavor it better. The following guidelines and recipes will prevent you from ever having to choke down a dry bite of chicken again and leave you a satisfied breast man.

41
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.”

42
Get a Stronger Grip to Extend Your Life

The study involved close to 14,000 adults from the ages of 35-70 living in 17 different countries. Each individual's grip strength was tested by using a handgrip dynamometer. Subjects were then followed for about four years. During the follow up, each person's health history over those four years were evaluated for any illnesses and diseases. It was indicated that those who developed cardiovasular and non-cardiovascular disease during those four years had a lower grip strength.

43
EVLUTION NUTRITION BCAA Energy at Bodybuilding.com

Warnings: Do not use more than 4 total servings per day. BCAA ENERGY contains caffeine and beta alanine. Beta Alanine can create a temporary tingling feeling on your skin. This is normal and diminishes with continued use. This product is only intended for use by healthy adults over the age of 18. Do not exceed recommended serving amounts or daily intake. Do not use this product if you are pregnant, contemplating pregnancy or nursing, if you have any pre-existing medical condition, or if you are taking any prescription or OTC medications. Discontinue use two weeks prior to surgery. This product contains caffeine. Do not use if you are caffeine sensitive. Keep out of reach of children.

44
Phil Heath Updates Fans 2 Weeks Before the 2015 Olympia

Phil Heath Updates Fans 2 Weeks Before the 2015 Olympia

45
How To Gain Weight - Bodybuilding.com

The reason you keep hearing the same advice is because putting on some pounds is really a simple matter of consuming more calories than you burn. Now, we all know at least one person who has made the mistake of eating a lot more than necessary, not exercising, and packing on lots and lots of excess fat. That's not what we're here to do. We want to give you the tools so you can eat just enough calories to put on some muscle, but not enough to put on a lot of excess fat.

46
RSP Nutrition WHEY at Bodybuilding.com

As with every RSP product, you can rest assured that what’s on the label is in the bottle. No amino spiking or playing games with any dosages. With RSP, you’ll get completely safe and effective products at great price in every encounter. Thanks for being a part of Team RSP. Live Inspired.

47
Must-Read Fitness Tips From Top BodySpace Members - Bodybuilding.com

Sometimes the gym beckons, but you're just not up for training. That's when you have to dig deep, echo some positive self talk, and be your own motivation. For Paskos79, a quick mental warm-up is all it takes: "I put on my favorite music to pump myself up and keep telling myself, 'You can do it. It's only an hour of your life—go hard and enjoy the benefits,'" she says. "Before you know it, I'm sprinting, and my mindset is focused on making gains! After 5-10 minutes, I'm ready to hit the weights."

48
Why You Can't Get a Hard On

A 2014 study published in the Journal of Sexual Medicine found that men with severe erectile dysfunction had considerably lower vitamin D levels than men with mild ED. Get outside and enjoy the sunshine while you can, and feast on vitamin D-fortified cereals, juices, and breads, along with foods like eggs and salmon. 

49
Born Fitness Workouts: The Full-Body Soul Crusher

There are workout challenges, and then there is this workout. An 8-exercise circuit that is as difficult as it is simple. Are you up for the challenge?

50
Juan Emilio Hdz on Twitter

@Dorian_Yates that's why Bostyn Loyd argues that is 50%drugs, 40% nutrition and 20% training

51 10 Ways to Wear Your Summer Clothes After Labor Day
52 In Season: The 10 Most Nutritious Fall Fruits and Vegetables
53 T NATION on Twitter
54 4 Exercises to Bulletproof Your Ankle Joints
55 Grooming How-To Guide: Summer Skin Survival
56 Mark Watts on Twitter
57 mark gregory on Twitter
58 Dorian Yates on Twitter
59 Mike Titan O'Hearn on Twitter
60 Ryan Fitzgerald on Twitter
61 Birthday Cake from friends 4 Shawn Ray!!
62 T NATION on Twitter
63 Leg Day!
64 Primary Back & Biceps
65 Shawn Ray Chillin Poolside enjoying the holiday
66 How to Peak Your Biceps
67 Squat Training with Jake Johns, Kevin Torres and Chad Wesley Smith-JTSstrength.com
68 Dorian Yates on Twitter
69 Patrick Casburn on Twitter
70 5 Fat-Burning Speed and Agility Drills
71 Mike Titan O'Hearn on Twitter
72 Men's Fitness on Twitter
73 Bodybuilding.com on Twitter
74 Ryan Kicked Junk Food And Dropped 50 Pounds! - Bodybuilding.com
75 Bodybuilding.com on Twitter
76 Daniel on Twitter
77 Bodybuilding.com on Twitter