It's pec day, and you've pressed to your heart's (or at least your chest's) content. Now what? You head over to the cables to wring what little life remains from your pecs. Just don't make this crucial error!
Think specialized training is the only way to get stronger? Think again! Use this simple full-body routine to fill the gaps that the big lifts might miss, making your numbers on them stronger!
From strategic fasting to a smartphone app, here are a few unusual approaches for quick summer fat loss. Put them to good use!
Heavy lifting. Hard, time-efficient cardio. Targeted nutrition and supp choices. That's what builds today's IG-worthy abs, and it's what will carve out yours, too.
Yes, you can live the fit life and have room for serious indulgence. But when shredded six-pack abs are in your sight, the game changes. Here's the approach you need.
Are you fantasizing about strolling down the beach with your washboard abs glowing in the sun? It's not too late to get your six-pack on. Maybe you just need a little help.
Sculpt your perfect six-pack in just four weeks with this precise blend of dynamic core-strength work, punishing ab circuits, and fat-melting cardio!
To build your ultimate abs, you've got to double down with a routine that makes your core cry. Here's how Craig Capurso does it.
We all love our smartphones, but are they helping or harming our fitness?
On his mission to graduate from high school in better shape than he started, Dylan lost 100 pounds and gained heaps of confidence.
Forget those expensive chain-store smoothies: Our peach protein shake has everything your body wants.
Dazzle your friends (and your Instagram followers) this holiday weekend with these easier-than-they-look patriotic jello treats.
Today's program will look familiar, but pay attention to the prescribed number of reps. Fewer reps mean heavier lifts, so stack on the plates and get ready to push it. Just remember to take breaks.
Being invited to lift in The Animal Cage is a big deal. Some of the strongest people in the world will be watching, along with a rapt crowd. Here's how one powerlifter prepared for the event.
There's more to getting ripped than moving iron. What you do outside the gym can have a big impact on gains!
Turn a "forbidden carb" into the star of a protein-rich dish with these three chef-approved rice recipes.
Drink up! Maximize your strength and the results of this program by staying hydrated.
Looking to maximize strength gains? Check out these tips to help keep your stress levels low.
Training for strength doesn't mean diet goes out the window. You can absolutely maximize your results with what you eat and the supps you take. Here's how!
Brandon White of the Buff Dudes gives you the inside scoop on building a chest that'll strain any shirt. Put these tips into action now!
Stop sleepwalking through your back training. Open your mind to a gym full of possibilities, and you'll be up a shirt size in no time!
If you want to get stronger and build more muscle, focus on adding weights to the bar with these tips.
Is an energy drink a legitimate pre-workout? Close, but not quite. Here's what you need to lose fat, improve cognition, and enhance your performance by turning your favorite energy drink into a supercharged pre-workout!
People confuse the two a lot, but there are some very interesting differences on both the inside and the outside of these two root vegetables.
Give us just 45 seconds of your time, and we'll show you how to whip up a delicious batch of Vanilla Caramel Protein Crepes!
An IED explosion in Afghanistan slowed this Special Forces soldier down, but it didn't stop him. A double amputee who's all about giving back, Jared Bullock is one unique and inspiring bodybuilding champion.
If lower-back pain is part of your life, you can take comfort that you're in the majority. But what kind of comfort is that? Take control of your body and make room in your workout for these three crucial moves from a coach who's been there!
All you need is a lightweight medicine ball to get a great workout that pushes your heart rate, hits on every muscle, and boosts your athleticism from all angles. Here's your routine, along with a complete guide to each movement!
A lot of people get stuck in middle ground training in which they neither gain the muscle size nor the strength they want. There's a fix for that.
Although it may seem to be an individual sport, there are many other people who play a key role in your development (i.e. spouse, training partner, friends, colleagues, etc.).
What are the must-do moves for a rock-hard midsection? A few of our choices will surprise you. Do them right, and they'll let you know why they're on the list!
One of the most popular dieting concepts right now is intermittent fasting. Learn which version is right for you and how to optimize your results in the gym using the proper supplementation protocol while on an IF diet.
Has your fat loss stalled? Burn more calories and lose more weight by trying one of these 10 techniques!
The rise of the core has led to a profusion of misinformation and confusion. Eliminate the training flubs that keep your abs in the shadows!
Day 1 of Shortcut to Strength is all about quads, hamstrings, and calves. Time to show your legs a little tough love.
Don't get rid of all those bright yellow flowers in your yard. Make them a part of your diet and reap the unexpected benefits dandelions have to offer.
Fiber does more than keep you regular and increase feelings of fullness. Get the facts on fiber here!
Vince Del Monte teaches you how to gain weight and how to defeat your skinny genetics even if you're a hard gainer. See if you agree or disagree!
Many people enjoy alcohol's sedating influence and use it as part of our society's traditions. Here I've put together details about alcohol and will explain main concerns, how it is processed, what they contain, and more... Get the facts!
Don't let strength be your weakness. Follow Jim Stoppani's systematic guide to your best lifts ever—and earn the muscle to match!
Your activity tracking wristband is about to look so 2000s. A new generation of wearable technology generates biometric data that shows potential to help lifters and other athletes improve their performance. But how far will the new technology go?
It's not uncommon to see a personal trainer who looks less fit than their clientele. Can they still impart expertise, or should they practice what they preach before telling you what to do with your body?
Few lifters can make a two-movement workout feel like must-see TV. But Evan Centopani can. Go deep into this elite bodybuilder's mind before your next training session!
Grab weight, get off the ground. Simple enough, right? But that's just the beginning. Whether you struggle with the Turkish get-up or feel like you've mastered it, this guide is for you!
To see those cuts on the beach, your nutrition and cardio game will need to be on point. But a leg workout that maximizes the volume and pump is also essential for making the definition in your quads and hammies pop. Here's your routine!
Nuts can be a delicious and healthy snack option, but only if you choose the right kind! The next time you're feeling a little nutty, try one of these fit-friendly varieties to fuel your body.
Something I see far too often is guys who train a lot and get a tonne of protein in, yet put little thought into other supplements or foods that may have a positive effect on their training.
So, in this post, we’re going to take a quick look at the most beneficial vitamins and minerals that are sure to improve your performance in and out of the gym.
Personally I’ve started supplementing with all of these and have noticed an increase in stamina, and as a side benefit I’m suffering from my chronic migraines a lot less.
None of this stuff costs a bomb, but anyone taking lifting seriously should look at health as well as just gains, and minerals play a big part in that.
Magnesium is a vitally essential mineral involved in over 300 chemical reactions within the body.
It’s actually quite common for western diets to be deficient in magnesium, which can result in increased blood pressure, lack of sleep, muscle and movement issues, and, more commonly, ‘neural excitation’ (headaches).
Foods like nuts, leafy green veg, seeds and mineral water contain decent doses of magnesium, but it’s advisable that anyone training hard should supplement with magnesium due to the low levels of minerals in our modern diets (yes, even in expensive organic foods!).
Supplementing is the simplest way to increase magnesium other than diet.
A good recommended dose is 400mg per day.
You can easily pick up magnesium in any health food stores, on Amazon, or in a pharmacy for reasonable prices, and I’d recommend supplementing in the morning and evening with a quality form like magnesium bisglycinate.
Vitamin D is often considered a hormone by many nutritionists due to the sheer amount of hormonal processes it is required for in the body, but nonetheless is still classed as a vitamin.
Much like magnesium, western diets are hugely deficient in vitamin D (yes, even if you go out in the sun a lot) and this is for sure the vitamin I get the most positive feedback about.
You may know vitamin D for its most obviously useful function: boosting testosterone.
Yep, increasing vitamin D in your diet can help increase test, which results in bigger lifts, more muscle growth, and hopefully stonking erections right into old age.
It’s best to get a vitamin D supplement that also contains vitamin K, as recent research has suggested vitamin K is heavily involved in its uptake.
My personal fave vitamin D blend is Aminoman as you get vitamin K and zinc included, as well as magnesium, but you can pick up vitamin D on Amazon or from a pharmacy pretty cheaply.
Calcium needs no introduction as it’s pushed into our heads from a young age that calcium strengthens bones.
This is certainly true – but it’s lesser known that calcium is actually completely essential for all muscle contractions, making it immediately obvious it’ll be beneficial for those who weight train.
The best sources of calcium are leafy green vegetables, broccoli and dairy products.
Old school bodybuilders like Arnold and Franco wrote about the benefits of supplemental calcium, but we now know that it’s essential to take vitamin K with your calcium supplements so they don’t cause issues with arteries.
It’s important to realise that taking things like magnesium, calcium or vitamin D are not just short term benefits, and that you should supplement with these for most of your life.
That being said, let us know if you see any increases in strength or size from supplementing with these essential vitamins and minerals!
The post 3 Essential Vitamins & Minerals For The Heavy Lifter appeared first on Gym-Talk.
Something I see far too often is guys who train a lot and get a tonne of protein in, yet put little thought into other supplements or foods that may have a positive effect on their training.
So, in this post, we’re going to take a quick look at the most beneficial vitamins and minerals that are sure to improve your performance in and out of the gym.
Personally I’ve started supplementing with all of these and have noticed an increase in stamina, and as a side benefit I’m suffering from my chronic migraines a lot less.
None of this stuff costs a bomb, but anyone taking lifting seriously should look at health as well as just gains, and minerals play a big part in that.
Magnesium is a vitally essential mineral involved in over 300 chemical reactions within the body.
It’s actually quite common for western diets to be deficient in magnesium, which can result in increased blood pressure, lack of sleep, muscle and movement issues, and, more commonly, ‘neural excitation’ (headaches).
Foods like nuts, leafy green veg, seeds and mineral water contain decent doses of magnesium, but it’s advisable that anyone training hard should supplement with magnesium due to the low levels of minerals in our modern diets (yes, even in expensive organic foods!).
Supplementing is the simplest way to increase magnesium other than diet.
A good recommended dose is 400mg per day.
You can easily pick up magnesium in any health food stores, on Amazon, or in a pharmacy for reasonable prices, and I’d recommend supplementing in the morning and evening with a quality form like magnesium bisglycinate.
Vitamin D is often considered a hormone by many nutritionists due to the sheer amount of hormonal processes it is required for in the body, but nonetheless is still classed as a vitamin.
Much like magnesium, western diets are hugely deficient in vitamin D (yes, even if you go out in the sun a lot) and this is for sure the vitamin I get the most positive feedback about.
You may know vitamin D for its most obviously useful function: boosting testosterone.
Yep, increasing vitamin D in your diet can help increase test, which results in bigger lifts, more muscle growth, and hopefully stonking erections right into old age.
It’s best to get a vitamin D supplement that also contains vitamin K, as recent research has suggested vitamin K is heavily involved in its uptake.
My personal fave vitamin D blend is Aminoman as you get vitamin K and zinc included, as well as magnesium, but you can pick up vitamin D on Amazon or from a pharmacy pretty cheaply.
Calcium needs no introduction as it’s pushed into our heads from a young age that calcium strengthens bones.
This is certainly true – but it’s lesser known that calcium is actually completely essential for all muscle contractions, making it immediately obvious it’ll be beneficial for those who weight train.
The best sources of calcium are leafy green vegetables, broccoli and dairy products.
Old school bodybuilders like Arnold and Franco wrote about the benefits of supplemental calcium, but we now know that it’s essential to take vitamin K with your calcium supplements so they don’t cause issues with arteries.
It’s important to realise that taking things like magnesium, calcium or vitamin D are not just short term benefits, and that you should supplement with these for most of your life.
That being said, let us know if you see any increases in strength or size from supplementing with these essential vitamins and minerals!
The post 3 Essential Vitamins & Minerals For The Heavy Lifter appeared first on Gym-Talk.
Think your hectic schedule doesn't allow for quality training? Kris Gethin politely disagrees. During a week packed with work and international jet-setting, he still finds time for both the weights and lung-melting endurance work. This week's training is what Man of Iron is all about!
Wonder what it's like to train with the Fittest Man on Earth? Follow Mat Fraser on his way to defend his CrossFit Games title in this exclusive video series.
Get this top strength coach's insider's tips on how to successfully build a better squat.
The kettlebell get-up is getting more popular all the time, but it's only worth doing if you're committed to doing it right. Here's a complete guide to performing this complex, valuable movement!
Think you're eating healthy to prepare for summer? Think again. You may be sabotaging your goals with these sugary foods.
After six weeks of practicing every swimming drill in the book, Kris and Sunshine enter an open water swim competition for the first time. Will they power to the beach or struggle to keep their heads above water?
Putting a focus on weight-loss can sometimes mean slogging through workouts that feel anything but "high performance." It doesn't have to be that way! Here's how Craig Capurso keeps chasing lifting goals while staying lean.
We want you to keep your fit lifestyle going!
This weekend, the Man of Iron is facing his first half-Ironman. Is he up to the task? Follow his progress here.
Now's the time to strut your stuff with this collection of workout-related attire. Have fun in the sun—just don't forget your workouts!
When the weather flips from grim to glorious, it's a natural inclination to take at least part of your workout outside. Turns out, it can help can get better results!
Is your back and biceps routine no big deal? This one is. Test yourself against a classic routine from one of our favorite fitness icons!
Over the last decade, you've watched as Kris Gethin built muscle, burned fat, and transformed his body along with yours. Now he's embracing a challenge like nothing you've ever seen. While continuing to train like a bodybuilder, he will also prepare himself for a full-distance triathlon: a 2.4-mile swim, 112-mile bicycle ride, and a full marathon of 26.22 miles. His goals: put his mind and body through hell, defy the odds, and become a hybrid athlete.
Discover the very latest products in the Bodybuilding.com Store!
Fitness is no laughing matter—or is it? Flex Comics take the "serious" out of "serious gainz." Be warned: You just might recognize yourself in one of these funnies!
Fitness is no laughing matter—or is it? Flex Comics take the "serious" out of "serious gainz." Be warned: You just might recognize yourself in one of these funnies!
It's not just your car that deserves high-performance fuel when you hit the road to adventure. This summer, skip the gas station beef jerky and whip up your own protein-packed snacks.
Fitness is no laughing matter—or is it? Flex Comics take the "serious" out of "serious gainz." Be warned: You just might recognize yourself in one of these funnies!
Leaving the predictable, temperature-controlled gym to do outdoor workouts can feel like entering a booby-trapped world of heat stroke and ankle sprains. But getting out doesn't have to mean getting in trouble. Here's what you need to know.
Here is your 12-Week Daily Bulking Trainer! We'll help you build lean mass and a defined physique. Day 1 will be an upper body workout.
Training for hoops involves more than developing a 40-inch vert. Unless you want the next guy dunking in your grill, you also need to build strength, stamina, agility and explosiveness. Here's how.
You're about to go on one wild ride! Join fitness athlete Ashley Horner as she takes you through her favorite circuit workout. Try not to puke!
Your chest program is due for an update. Get deeper, wider, and stronger with these science-based exercise tips!
Before you start obsessing over the hard math of macronutrient calculation, make sure you've got your dietary priorities in place. Here's a guide anyone can use!
Don't let holiday travel or family gatherings get in the way of your workouts. Here are 5 quick, intense CrossFit workouts you can do anywhere, anytime!
What are the benefits and which methods are best when it comes to aerobic training? I will discuss those in detail right here. Included are sample aerobic activities and guidelines to follow. Learn more now!
Supersize your upper-body training with this efficient superset workout!
StrongLifts 5x5 is one of the most popular strength programs on the web, but is it right for your goals? A strength expert reviews the pros and cons of this wildly successful protocol!
A hard workout has you a little sore—or a lot! It doesn't have to stop you in your tracks, though. Use these tips to recover faster and stay on track.
Training with a high-altitude mask makes breathing harder, but that doesn't necessarily equate to improved cardiorespiratory fitness. Get the truth about this popular training fad!
Building a bigger chest doesn't have to feel like brain surgery. Get back to the basics with hard work and these 5 proven exercises!
You may be familiar with the way beta-alanine makes you feel, but are you aware of what it can do for you? Find out everything you never knew about this pre-workout supplement.
Pump up your protein intake, aisle by aisle, at the supermarket with Bodybuilding.com's top 40 ultimate protein picks!
Convenience has never tasted this good. Whip up these guilt-free desserts in minutes!
It ain't about the size of the car you drive, it's all about the size of the arm hanging out the window! If you have the will to make gains in arm size and strength, this article shows you the way.
Our science editor, Krissy Kendall, PhD, CSCS, weighs in on whether there's an optimal time of day to train for building muscle and strength!
Have your burning keto-queries answered by Dr. Jake Wilson!
Here are 8 reasons why those who work out in the a.m. have a big advantage.
Are you someone who shuns cardio for fear it'll cost you all of your gains? Here's what science has to say on the subject!
Eating fat to burn fat may sound crazy, but ketogenic dieting has many researched benefits. Learn how this popular diet may impact your body composition, performance, and fitness goals!
Carbs are your body's favorite energy source. Learn which carb sources are best and how you can easily measure them without using a scale!
One diet is low-carb, the other is lower-carb. Is there anything else you need to know? You bet. Learn the differences, and decide which is better for you.
Both guys and gals strive to have a strong toned midsection but very few of them achieve it. Try these 5 core workout programs to get a tight, strong core.
Want to build muscle? Lose fat? Improve at a sport? With one meal plan for each goal, you can share your new “personal online chef†with friends and get instant accountability for staying on track with your nutrition.
What Is The Best Weight Gain Diet Plan? Find out what other people from the message boards think...
Looking to ditch unwanted body fat? Shred smart with these helpful tips.
Pinch yourself. No, you're not dreaming. You're measuring your own body fat with the help of a friend. Follow these instructions, keep practicing, and you'll have all the info you need to track your progress!
Who doesn't love the taste of a tender steak fresh off the grill? A great-tasting steak begins with a good cut of meat. Use this guide to get the meaty details you need!
To play the son of Zeus in the upcoming blockbuster ''Hercules,'' Dwayne ''The Rock'' Johnson took his training to an entirely new level. In this interview, the movie icon reveals how you can build the body of a demigod.
Your next leg day awaits! If you're up to the challenge, this 6-step thigh and glute workout will help you build bigger wheels. Don't fear it. Just try it!
Not sure which exercises to select on back day? Check out our list of the 10 best back builders and get ready to grow!
Size matters. Look back—not down, but back. Nothing there? Here are 8 ways to grow your rear delts.
For some of us, calculating macronutrients is a no-brainer. For others, it's unthinkable. If you're on the fence, hear the case from both sides!
Want bigger arms? This triset workout will blast your biceps and thrash your triceps.
Pre-workout supplements can give you an extra push in the gym, but it's easy to get lost in the sea of names and packaging. Start simple—and strong—with these 4 key ingredients!
It took Chris Childers a while to notice the impact his sedate lifestyle and junk-food diet were having on the way he looked and felt. Now he's back in shape and hiking again with his son.
Dieting is no fun and rarely brings lasting results. There must be a better way! Emerging companies think that hyper-personalized meal plans might just be the key to good health.
Take your back training to the next level with these lifter-tested, coach-approved variations. Get bigger, stronger, and wider, and never look back!
It's all about the butt! Here are 6 ways to make yours rounder, fuller, and stronger so you can rock the heck out of those new jeans.
Think you get results from working yourself to death in the gym? It's time to focus your efforts on what you do outside of it.
In today's fat loss diet arena, carb cycling is becoming more popular! Before you jump ahead with this superior nutrition plan, make sure you know the top 5 facts about carb cycling for fat loss.
Leg day is about more than squats, deadlifts, extensions, and curls. These five lesser-used leg exercises will kickstart your lower-body growth!
Tired of being known as the 'skinny guy' ? Then try these 9 muscle gaining tips to combat your fast metabolism and achieve the mass you want!
Free weights are great, but machines have their place too—especially for newbies. Learn how to make the machines your friends in the gym.
Before you make your next sandwich, get the facts about the nutritional profile of this popular nut butter!
Establishing the metabolic state of ketosis even for a short period of time has many outstanding benefits.
Resistance training is more important and far more effective than cardio for fat loss, and is an essential part of your training program. There are eight essential exercises that everyone should include in their resistance training program.
Not all training routines are created equal. Here are 5 biceps workouts that can build size, no matter your level of experience or your fitness goals!
Hurting from DOMS? Stop moaning and do something about it. You have more options than you realize.
Everyone wants a better butt, no buts about it! These five exercises will help you build a pro-level posterior.
If you are a beginner this routine is ideal for you.
Here's what you need to know about using yolks to get yoked.
Our science editor, Krissy Kendall, PhD, CISSN, weighs in on the anabolic window, fiber's impact on weight loss, and artificial sweeteners.
While it gets more fame as a mood booster, 5-HTP can also enhance your weight-loss efforts. If dietary adherence is a struggle, read this!
Believe it or not, how often you step on the scale can have a measureable effect on your weight-loss efforts. Here's what you need to know!
Proponents of intermittent fasting make a compelling case for their approach. But is it best for your goals? Here's the scientific breakdown, along with a middle-ground approach for maximum muscle growth!
Take your conditioning level from bad to badass with Performix athlete Mike Vazquez's unique circuit workout that combines weights, bodyweight, and serious work!
Countless people are in the gym to cut body fat, but not everybody succeeds. If you're having trouble dropping weight, you might be committing one of these fat-loss fatalities!
If you're planning to change your body and life in the new year, your mind needs to start changing right now. Our holiday gift to you is this one-stop transformation mindset plan!
Aware of the health benefits of chia seeds, but unsure how to use them? Here are a handful of easy ways to sneak more into your everyday diet.
Here are 5 of the best BodySpace leg workouts for women!
Not sure what you think about CrossFit? Before you decide, try one of these workouts. Not sure what you think about it? Before you decide, try one of these workouts.
Here's how Ashley Hoffmann trains to build muscle and strength for a fantastic physique!
Check out Jamie Eason's new glute-focused workout program and go from flat to "all that"!
Cardio doesn't have to be a snooze fest. Crank up the intensity and revitalize your training with these fun workouts.
Here's why every lady should be training her biceps and triceps for stronger, better-looking arms!
I hope this article finally clears up the major confusion. Whey is great stuff for many reasons, but you won't add mounds of muscle in ultra short time from the simple addition of whey to your diet.
What I advise is using the basics. Even the most hardcore training methods revolve around simple principles, the main one being; lift heavier weights, get stronger...
We all want more muscle, but packing on the weight isn't as easy as just showing up. Find out how much muscle you can gain!
This hilarious video from the one and only Buff Dudes will teach you how to be human again…and also make protein ice cream. Really, really good ice cream. What are you waiting for? Watch, learn, and evolve.
Nootropics are all the rage, but which ones actually work? This nutrient found in green tea offers a wide variety of cognitive benefits to take your mental performance to the next level!
Try fitness model Jenna Webb's 4 kick-ass supersets for more shapely thighs and glutes.
Learn the right way to lose weight, as well as how quickly you can safely lose weight, with this short guide to the essential components of successful dieting!
Heather Eastman, a former NPC competitor, coach, and judge, as well as a content editor for Bodybuilding.com, joins the show as co-host and digs deep into show prep. Are you thinking about aiming for the stage and wondering if it's the right for you? Start here, and then decide.
Do you really want to live without decadent dark chocolate and creamy peanut butter? By adding a protein punch to this classic combo, you'll never have to go hungry again!
Wonder what it's like to train with the Fittest Man on Earth? Follow Mat Fraser on his way to defend his CrossFit Games title in this exclusive video series.
The world's most popular grain is also the best one to fill your plate post-workout. No matter what you eat the rest of the day, here's why you should load up on rice at this crucial time!
No gym? No problem. A circuit alternating jump rope and strength training is the perfect low-cost way to shred on the cheap!
Sugar's effects on weight management and your health aren't as cut and dried as you might think. Here's what the research really has to say!
Over the years, meditation has gone from a fringe activity to part of the mainstream, improving people's ability to deal with everything from depression to dieting. It's powerful and easy to learn!
Do these follow-along sessions in the morning, on your lunch break, in your office, while your baby is napping, after dinner, or whenever works for you. You have no excuse!
Looking to add fat-grip training to the mix? It can be a game changer, but you have to do it right. Here are the best ways to use fat grips for bigger arms, grip strength, and even to build your back!
Tired of the same old chest routine? This high volume, not-for-beginners chest workout gives you the ultimate pump you've been looking for.
For Mother's Day, we're throwing the spotlight on 10 superstar mamas. Give a shoutout to these moms who are setting fitness examples for their kids!
After last week's deload, the volume and intensity in Kris' training go back up. Not coincidentally, both muscle soreness and his old injuries rear their ugly heads.
After six weeks of practicing every swimming drill in the book, Kris and Sunshine enter an open water swim competition for the first time. Will they power to the beach or struggle to keep their heads above water?
Veggies don't have to be boring! Chef Robert Irvine has three amazing recipes that will turn your vegetable dishes into superstars.
Use this method for a different approach to your training that sparks intensity and helps you break through plateaus. This full-body routine will torch body fat and build solid muscle.
Here are 10 exercises for developing explosive strength and power for the sprint/jump athlete. Learn more about how you can improve your power.
When it comes to building muscles, the right amino acids can make all the difference. Learn which aminos can help boost your strength and size at a faster rate!
If you want to build muscle and lose fat, you need to prioritize your protein. Learn how much to eat and the best time to eat it!
Fitness isn't relegated to your one-hour workout. Building muscle and burning fat are 24-hour projects, so learn how to think of them that way for better results!
If you're in the gym to lose fat, even if your primary goal is building size over time, then this is the cardio you need to be doing!
Before you hit the weights, make sure you know these 5 basic training principles for maximum muscle growth!
Before you can begin your fitness journey, you need a plan. Law 1 describes the best ways to build that plan!
Sparked by a negative comment at a local pool, Peggy Pullen went from sacrificing everything for others to loving herself enough to change for the better. Watch her inspirational video!
It's happened! One of the world's great authorities on muscle building has once again joined forces with Bodybuilding.com in an exciting new partnership. The real beneficiary? It's you!
Performix athlete Mike Vazquez takes calisthenics training to a whole new level. Check out his inspiring story, and try his full-body workout!
Arnold knew that no classical statue was complete until the final cuts were etched in. Here's how you'll train for ultimate definition on the Blueprint to Cut program!
Creatine is already the most widely studied (and praised) supplement on the market, and for good reason. The International Society of Sports Nutrition just announced it can increase HIIT performance by 10-20 percent. Find out what else it can do for you!
If you've given up on having bigger forearms, you've come to the right place. Learn the insider secrets to having your forearms match the rest of your physique.
Intermittent fasting may improve fat loss and allow you to eat more cheat foods than a traditional diet, but how do you do it, and how does it work?
The muscle you have now was earned one way. The muscle you don't have yet might play by a different set of rules entirely. Here's what they are!
Kris Gethin starts his journey toward an epic new goal here, and gets plenty of wake-up calls from the start! Dive fearlessly into the challenge alongside him.
In this prologue episode to Kris Gethin's epic training series, he meets his coach, undergoes a barrage of brutal tests, and dips a toe into the world of triathlon training.
Here are 10 nutrition myths that have been debunked by science!
Here's a closer look at the components of fitness and suggestions to organize your high-performance training.
Here are 10 legit problems from the life we love, and what you can do to overcome them!
The unique nature of the Man of Iron training program requires an equally unique nutrition plan. Kris Gethin's approach blends traditional and individualized diet principles to grow bigger, faster, and more athletic!
Training for hoops involves more than developing a 40-inch vert. Unless you want the next guy dunking in your grill, you also need to build strength, stamina, agility and explosiveness. Here's how.
Are you getting ready for your first show? Make sure you've nailed down these necessities before your big debut. Miss just one and you'll regret it!
Shake up your hydration, spice up your meal prep, swing upside down, and "like" something you already love. We've got everything you didn't know your fit life needed!
What you can do with a heavy non-max weight says far more about you as a lifter than any single-rep max. Need further proof? Look at what The Rock does with his bench press, and see if you can match it!
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!
Whether your goal is to increase muscle strength or size, we've taken the guesswork out of supplement shopping with the best products to help you get as big and strong as possible!
Eat less, work out more. It can work wonders for a while, but definitely not forever. When you can't cut any more, it's time to turn your diet around. Here's how!
Quick: What's the best biceps move? If you said, "all of them," you need a little help in exercise selection. We combine science with experience to guide you on the ultimate quest for bigger arms!
There's no one single food that will magically make you shed the pounds, but these 20 foods all deserve a spot in your transformation diet.
Your posture says a lot about your personality. It also says a lot about how your joints and muscles are working. Here's everything you need to know about assessing your postural deviations and how to fix them!
Ashley Horner is a certified glute-smith. She knows how to craft an incredible backside. Follow her workouts to forge your own iron booty.
You know protein is essential for muscle growth, but carbs play an important role too. Here's what you need to know.
Steve Cook's Modern Physique fitness plan can help you discover, define, and achieve your best-ever physique. Get the pre-launch details here!
You want boulder shoulders, right? First things first: Before you go heavy, take time to protect the part of your body that makes big shoulders possible.
Subscribe to The Bodybuilding.com Podcast for fresh, intriguing viewpoints and advice on trending fitness tips. New fitness and nutrition episodes released every other week. If you're looking for a reputable fitness podcast, more health and fitness tips, or you're just a junkie for motivational and informative podcasts, you've found your home!
Think you've mastered the finer points of shoulder training? Test your knowledge with 10 questions on delt exercises, and learn how to perfect your own form!
After losing over 100 pounds, there's no stopping Brad from fully unleashing his potential. The sky's the limit!
Hey Quadzilla, is your lack of hamstring development creeping up on you? Here's what you need to know to save yourself inevitable injury and embarrassment!
Need some workout motivation? Check out these 11 incredibly fit and talented women!
Whether you're new to supplementation or a seasoned pro, you can benefit from this exclusive peek into the supplements pro athlete Brandan Fokken uses throughout his day!
Meal planning and preparation can seem like a daunting task, but this collection of epic prep articles will make the task simpler than ever. Grocery list and recipes included!
Wonder what it's like to train with the Fittest Man on Earth? Follow Mat Fraser on his way to defend his CrossFit Games title in this exclusive video series.
Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. Stop program hopping and get serious with these 3 rules and this 8-week plan!
Why isolate when you can build dynamic total-body strength and conditioning with kettlebells?
A great workout is just the beginning when it comes to building muscle. Here are some key nutrition and supplementation tips for the other 23 hours of your day.
The Sultan of the Step-over's skill is highlighted by his athletic build. Elevate your game and upgrade your physique with this Ronaldo-inspired training regimen!
Pump up your protein intake, aisle by aisle, at the supermarket with Bodybuilding.com's top 40 ultimate protein picks!
You may know Cellucor for its flagship pre-workout C4 Extreme, but there's more than energy to this supplement company. Read about its meteoric rise to the top!
If MuscleTech supplements work for Phil Heath and Branch Warren, we won't argue with them. See what keeps these industry leaders on top of the game!
Led by its award-winning and fast-growing pre-workout formulation, Cellucor continues to transform bodies and change lives.
These five sets of exercises go far beyond your typical ab workout. Learn how to build the abs you want, while strengthening the rest of your body, too!
Wondering when it's time to go heavier, and how much weight to add to the bar? Don't guess and risk getting it wrong. Follow this rock-solid system!
Have you ever wished that those tatted-up bodyweight experts would tie their vision of strength into a single "do this right now" program? Well, wish no more!
In honor of the state of Mississippi's bicentennial celebration this year, we’re dedicating We 'Mirin to the best physiques in the Magnolia State!
You won't have to twist, turn, or contort your body to admire these 12 beautiful backs!
After last week's deload, the volume and intensity in Kris' training go back up. Not coincidentally, both muscle soreness and his old injuries rear their ugly heads.
Over the last decade, you've watched as Kris Gethin built muscle, burned fat, and transformed his body along with yours. Now he's embracing a challenge like nothing you've ever seen. While continuing to train like a bodybuilder, he will also prepare himself for a full-distance triathlon: a 2.4-mile swim, 112-mile bicycle ride, and a full marathon of 26.22 miles. His goals: put his mind and body through hell, defy the odds, and become a hybrid athlete.
The first four weeks of Man of Iron have left Kris battered and broken. This week, he gets a well-earned dip in intensity. But, can he actually allow himself to hold back?
Think you have what it takes to compete in bodybuilding? A former NPC competitor and bodybuilding judge shares her insight on what you should ask yourself before preparing to step onstage.
Fill up the cup and listen to Krissy Kendall, Ph.D. tell us everything we should know about the world's most popular drug. Are you trying to match your caffeine intake to your physique or training goals? Here's what you need to know!
Fitness model and IFBB Men's Physique Pro Craig Capurso braves the elements to talk with Nick and Krissy about his new passion for performance-focused training, his breaking point with physique competition, and why he sometimes feels like "the fitness dad."
You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.
The clown princes of online fitness, aka Brandon and Hudson White, stop by to talk about their incredibly popular YouTube channel, their evolving approach to fitness education and satire, and their upcoming program and video series with Bodybuilding.com.
In this info-packed episode, strength coach and doctor of physical therapy John Rusin, Ph.D., gives his step-by-step guide to earning your right to kneel before the throne of the so-called King of Lifts. Do these squat variations in this order, and do your back squat this way, and you'll never regret it!
Not everything you do to get stronger has to be complicated. Improve your grip strength with these simple hanging exercises and see the benefits in unexpected ways.
The time you spend preparing for your workout is worth its weight in gold. But how long does that take, how do you know when you're there, and what does it get you?
What's the muscle group that has the biggest impact on your overall shape? It's the shoulders! But, building them the right way demands a plan.
When a competitor undergoes a dramatic weight-loss transformation but lacks the chiseled physique and symmetrical perfection to win, do they still have a place on the bodybuilding stage?
Which are the best exercises for overall shoulder development? We let science decide.
This month I'm going to change the format of my column, as there has been a tremendous amount of reader feedback with one common question: How do I pack on mass? Find out here in this sample weight gain meal plan...
Tired of the same old chest routine? This high volume, not-for-beginners chest workout gives you the ultimate pump you've been looking for.
So you're a bodybuilder, not a powerlifter? Who cares! Matt Kroc knows both. Get bigger and stronger doing his five-move back workout. Just try not to get crushed.
Are you putting up with discomfort where you don't have to? Don't suffer through life sweatily and silently. Take these easy steps to optimize your undercarriage!
These tips can help you stay on track when the lure of getting in shape dies off and you're ready to throw in the towel. Brought to you by Hydroxycut.
The way you train in your 50s is a lot like you do (or did) in your 20s. You just need to understand some basic things about how your strength potential and nutritional needs change.
I've graced more than 28 magazine covers in the past 3 years. The global fitness industry has branded me "The World's Most Ripped Fitness Model."
Bye, bye, Boboli. Make your pizza crust from scratch—and power it up with some muscle-building protein—with this delicious thin-crust recipe!
Take your breakfast game to the next level with this easy, flavorful, protein-rich dish.
Let's have a look at the menu options available at Chick-Fil-A so you can make smarter choices, nutritionally speaking, next time you decide to pay a visit. Learn more.
Think you can cook recipes with whey protein like it's flour? Guess again. Learn the secrets!
A lot of focus has been placed on anorexia, and bulimia, but it seems that compulsive overeating gets ignored in the shuffle. I've put together some strategies here that may be a helpful way of curbing your overeating desires. Read on for more.
The truth is you will not damage your kidneys by taking too much protein. Get the true facts on what protein to take and when to take it. From what I've supplied here you will have the truth and the ability to make an educated decision about protein.
There are major obstacles on a strict budget, but I will outline how to achieve your bodybuilding goals nonetheless. Follow these tips and you can do it, too!
Today is all about balance. To get that balanced look, you've got to hit your triceps just as hard as you do your biceps.
How's your sleep doing? If you're lying awake in the middle of the night, get your ass out of bed and do some cardio!
Rest Day! But you may not want to spend it on your can. Keep your body moving!
Control your environment by making sure you can always get the nutrition your need. Today we'll hit pullovers to work on the upper back, some standing calf raises, and some donkey calf raises to hit the lower body.
When you're working your back today, pay attention to the difference between pain and fatigue. You don't want to mess around with back pain!
Fiber does more than keep you regular and increase feelings of fullness. Get the facts on fiber here!
Have you been spending hours in the gym working on your abs without seeing results? You may be making one of these errors! Here are 6 reasons your abs aren't showing.
Want to take your shoulders to the next level? Beginners can learn more and start building them with the following 5 devastating delt workouts.
If a few brief hip flexor stretches is your idea of mobility work, you're cutting yourself short. Make hip mobility a priority, and your reward could be a better squat and less back pain!
Your chest program is due for an update. Get deeper, wider, and stronger with these science-based exercise tips!
Learn how to maximize your fat-burning potential with these 8 pro tips from Kyla Ford!
Avoiding squats because of lower-back pain? Do one of these worthy substitutes instead for comparable gains in strength and size.
For biceps-training advice, we went straight to the guy with the big guns. Here's what Calum von Moger—World Fitness Federation's Mr. Universe—had to say.
Rather than following a one-size-fits-all workout on leg day, let your goals drive your routine.
Many people enjoy alcohol's sedating influence and use it as part of our society's traditions. Here I've put together details about alcohol and will explain main concerns, how it is processed, what they contain, and more... Get the facts!
These 5 coach-approved techniques could be the secret behind your new PR!
A lot of people get stuck in middle ground training in which they neither gain the muscle size nor the strength they want. There's a fix for that.
Here's the back workout you've been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you'll reap serious results!
In the article below we will discuss the legs, their function, and some exercises for them. This beginner's guide also includes 5 workout programs to help you build massive legs. Try it now!
Supersize your upper-body training with this efficient superset workout!
Have your burning keto-queries answered by Dr. Jake Wilson!
Ever wondered about the positive and negative effects of caffeine? Forget what you've read in the past and see if caffeine is right for your dietary needs!
Win the battle of the bulge and boost your health by including the 40 best high-fiber foods. Here's what to add to your cart at the supermarket.
I have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet. In this article I am going to discuss why I became a vegan and then go into how to plan your diet to pack on some muscle.
People think of post-workout protein as the Holy Grail of workout nutrition. What about the pre-workout shake? Learn why you should never skip it!
Does eating fat-free mean you can put on fat-free pounds of muscle? Find out why a balanced diet is necessary for lean muscle gains.
If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat.
Confused about what to do with all that fit food you just made? Your meal-prep storage-related woes end here!
Nutrition is important to all, especially vegan athletes. This is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary. See how I do it
Wonder what it's like to train with the Fittest Man on Earth? Follow Mat Fraser on his way to defend his CrossFit Games title in this exclusive video series.
Breaking your reliance on those little totals on the screen may be exactly what you need to take control of your weight loss and see better results in your workouts.
This simple bodyweight move may not be as simple as you think. Calisthenics fanatic turned international fitness guru Ed Checo shows you the ins and outs of a classic exercise.
I have outlined for you some of the most effective proven butt building exercises. Choose three from below each day and remember consistency is important. Read on...
Not sure about you, but my weight is dropping. We're going to jack up cardio to 50 minutes today. You're tired. We all are. Suck it up!
We'll be working on burning calories and building rounded muscles today. Make sure you loosen up your shoulders before working them. You want them to last a lifetime, right?
Arms today! Let's get to the gym and get it done so we have time for the other important things in our lives.
Some days, your pre-workout is just a way to set yourself up for a nice workout. If you feel like I do today, there's nothing nice about Pre-Kaged. It's mandatory!
Keep pushing through today. Try a change of scenery. You can do it!
Lots of information today as you get ready for your end photos. What's up for "resting actively"? How about running a 5K for charity?
There are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout. Let's look at our options and the Glycemic Index of these options...
I can't say it enough: Get creative to get your cardio. And if you can arrange it, do cardio outside instead of in the gym. Get out and breath in that fresh air!
It's time to scorch those quads one final time. Hope you're ready. Oh, and add another 5 minutes to your cardio. We're going to blaze through this last week like a Roman candle!
This late in the game, every day you show up is a great victory. I hope you're proud of what you've accomplished. I am! Now back to the iron.
Our last arm day! The good news is that we're past the point of truly crushing it. Now we just want to shred a bit more and get that Clean Burn in three times a day.
Let's talk about how to start slowing down from this crazy ride you've been on for the past two months. Respect how far you've come. Don't blow it all now on a doughnut and pizza fest!
I hope you've seen some amazing progress over these eight weeks. Now it's time to appreciate how far you've come, and to do something nice for yourself.
The journey is nearly at an end, my friends. I'll talk tomorrow about life after this program. But for now, let's crush it one last time!
We'll end this wild ride with some tips on how to make the most of your photo shoot. Then you're ready to hold close the lessons you've learned and keep being the best version of yourself possible!
Vegetarian eating is catching on with more people every day. Saying no to meat doesn't mean you have to say no to your fitness or muscle building goals!
StrongLifts 5x5 is one of the most popular strength programs on the web, but is it right for your goals? A strength expert reviews the pros and cons of this wildly successful protocol!
Over the last decade, you've watched as Kris Gethin built muscle, burned fat, and transformed his body along with yours. Now he's embracing a challenge like nothing you've ever seen. While continuing to train like a bodybuilder, he will also prepare himself for a full-distance triathlon: a 2.4-mile swim, 112-mile bicycle ride, and a full marathon of 26.22 miles. His goals: put his mind and body through hell, defy the odds, and become a hybrid athlete.
A meal doesn't have to include meat to provide you with complete protein sources. Take the guesswork out of mealtime with this infographic that makes choosing complementary proteins as easy as ABC!
Isolation movements may not get top billing like big-weight multijoint exercises, but they're essential for racking up volume and attacking weak muscle groups.
Don't just get under the bar and guess where to put your hands. Make a plan that matches your goals with help from this simple guide!
Try fitness model Jenna Webb's 4 kick-ass supersets for more shapely thighs and glutes.
Below I am going to list all the foods that should be in your shopping cart and the ones that shouldn't. Reach your goals faster by sticking with the best food.
Tired of being known as the 'skinny guy' ? Then try these 9 muscle gaining tips to combat your fast metabolism and achieve the mass you want!
There is nothing like a good pair of solid round shoulders to make that hot little black dress look tremendous! Try the following workout and exercises.
Protein doesn't have to come from animal sources to be effective. Here are 5 myths about plant-based protein you need to get past once and for all!
Learn the right way to lose weight, as well as how quickly you can safely lose weight, with this short guide to the essential components of successful dieting!
Here's what you need to know about using yolks to get yoked.
Free weights are great, but machines have their place too - especially for newbies. Learn how to make the machines your friends in the gym.
You're about to go on one wild ride! Join fitness athlete Ashley Horner as she takes you through her favorite circuit workout. Try not to puke!
In today's fat loss diet arena, carb cycling is becoming more popular! Before you jump ahead with this superior nutrition plan, make sure you know the top 5 facts about carb cycling for fat loss.
Size matters. Look back—not down, but back. Nothing there? Here are 8 ways to grow your rear delts.
Have you been considering incorporating fasted cardio into your daily training? Read over this article first to see if this is the right method for you.
Here are four easy-to-follow tips you can use to build a solid pre-workout nutrition plan. By following these simple steps you're bound to make noticeable gains. Give these a try for exciting new gains both in and out of the gym.
Mark your calendar. Getting a ripped, beach-ready body is only one month away when you follow this training program.
Picture your typical gym. What makes you stand out from the bulky, muscled men and from the cardio junkies? If you want to join the ranks of the lean muscle machines, read about these 4 prinicples you must follow!
Don't believe people who want to categorize all lifters as either strength studs or bros. Sometimes, a little isolation work can be just what your big lifts need!
Ever wondered what 2,500 calories looks like? Use this handy visual guide to see a day's worth of meals across 3 different macronutrient ratios!
High blood pressure affects 70 million U.S. adults. Check out this list of foods that can help lower blood pressure and reduce your risk of heart disease.
Give your body the nutrition it needs to build muscle and perform at its best. These recipes will provide the taste and macros you're looking for!
They are not athletic specialists or sports nutritionalists just the same that dieticians or licensed nutritionalists are not.
Tired of searching through stores to find the perfect protein bar? Now you can make your own! Follow these easy steps to protein bar wonderland.
If you're currently on a bulking program or are interested in getting started on one then this is the article for you. Read on to see what you can do to successfully gain the mass you want without the body fat!
The protein 'myth' has been floating around for generations. The question remains, what is the optimal protein intake required for weightlifters, bodybuilders, strength trainers and other athletes?
Learn everything you will ever need to know about testosterone and how it works. Find out the basics, how it reacts in the body, the difference between steroids and testosterone.
The body has a natural mechanism for storing water and ions, just as it does for storing excess calories as fat. Learn how to control it!
Do you want to earn your big pull the right way? Learn how you can immediately build greater strength and muscle with a superior, and safer, deadlift.
You've heard of superfoods? Nothing's more super for a hard-training lifter than foods that support testosterone production!
To be clear, most people can't. But 39-year-old NFL linebacker James Harrison isn't most people.
