Lose Fat & Promote Strength And Muscle!*
Find the best moves to make your guns go 'pop,' as chosen by you in our exercise database!
Not feeling rows, push-ups, or curls where you should? Feeling burpees or sprints where you shouldn't? Here's your cheat sheet for taking classic movements to the next level!
The dumbbell floor press is more than just the bench press's primitive cousin: It's a tension-generating, core-attacking strength builder of the first order. Build your pressing power from the ground up, and you may never look back!
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!
Leg day is about more than squats, deadlifts, extensions, and curls. These five lesser-used leg exercises will kickstart your lower-body growth!
If the same old lifts are getting a little stale, try one of these 12 uncommon movements for anything-but-common muscle and strength gains!
You don't have to be a kinesiology expert to understand the importance of anatomy. Learn which abdominal muscles do what and which exercises train them most effectively.
The squat may be the king of leg exercises, but even kings need courts. Learn how and why to incorporate single-leg exercises into your leg workouts!
In the arena, you need a strong back, not just a big back. The key may be as simple as making a few small tweaks to your regular exercises.
Our Exercise Database is home to thousands of exercises. We lined up the highest-rated lat exercises and added insider tips to make this ultimate list!
Our Exercise Database is home to thousands of exercises. We lined up the highest-rated quad crushers and added insider tips to make this ultimate list!
Our Exercise Database is home to thousands of exercises. We lined up the highest-rated chest movements and added insider tips for this ultimate list!
Training can help you live longer, but these explosive and powerful moves can save your life in an instant.
Weight room technology is constantly advancing to help people achieve their goals. The machines are here to stay, so get to know them before they take over!
These muscle-building moves have been absent from your workouts for too long-maybe forever. It's time for a proper introduction.
Tweaks aren't for the weak. In fact, small improvements can sometimes yield big results. Incorporate these tips into your workout today!
Different chest exercises provide particular power for particular muscles. Learn which exercises work best to build biceps and triceps.
Understand how calves work, and you’ll soon be ruining the elastic in your socks.
Try these muscle blasters from the past for amazing gains in the future.
Ditch the chest-coddling and paper-flat pecs, this workout grinder will hit your chest from every angle imaginable.
There are, like, a billion exercises out there. So learn my top-five must-have lifts—and the one exercise you should never do again.
Many lifters will actively switch out squats for leg presses in their routines. While both these exercises work the quads they are not created equal. See why squats are the better choice.
If you're trying to build up your strength then look no further than the pullup. See the benefits that this simple exercise has on the body!
Ever wondered how much form effects your everyday exercises? Well, in the case of bench presses, squats, and deadlifts exercise form effects them tremendously. Read on to see what you can do to perfect your exercise form!
The Biceps Bible is the first volume in the Fitness Bible series. You wanted a guide to hypertrophy and building monster mass that's 100% guaranteed. And now you can stop looking! Check out the Biceps Bible part 3!
Whether you're at the beach, on stage, or just hanging out in a swimsuit...your rock-hard, 6-pack abs will steal the show. Find out the 6 exercises that you need to achieve your 6-pack!
The Biceps Bible is the first volume in the Fitness Bible series. You wanted a guide to hypertrophy and building monster mass that's 100% guaranteed. And now you can stop looking! Check out the Biceps Bible part 1 below!
It's great for rehab and is very useful for those who have problems with grip during barbell or dumbbell movements. Take a step back and try calf machine shoulder shrugs today. Learn more.
Yes, it is possible to get a superior workout - without spending hours in the gym. Make the most of your time by building a routine using these tried and true compound exercises today! Learn more.
During the warmer months, you may find your motivation levels to continue on with your workouts inside the gym waning. Here is a simple, effective workout you can perform outside with your own bodyweight and a set of dumbbells.
This article is addressed to those people who want to train the arm muscles with the appropriate kinesiology and biomechanic backed knowledge. Learn exactly how the arm works and more right here!
Is your New Year's resolution aimed towards gaining overall mass, especially in the neck & forearms? Learn and use the most effective methods by utilizing the following neck & forearms anatomy descriptions, exercises, and workout plan!
This article is addressed to those people who want to train the arm muscles with the appropriate kinesiology and biomechanic backed knowledge. Learn exactly how the arm works and more right here!
I'm about to reveal to you the 5 most critical weight training exercises and how to do them right here! Included: two short-and-sweet 15-minute workouts for a better body!
How would you like to have triceps similar to Dexter Jackson or abs like Peter Putnam? Well here it is baby, now you can get a first hand look at the tips that the pros get... Exercises & video included. Check it out!
In this discussion, the back will be classified into 2 categories, V-Taper training and Detail/Definition training with the intended purpose of adding width and thickness. Learn more from the following pictures, exercises and more...
Watch as Jim Britain guides Josh Griffith through the basics of performing the ever popular king of all exercises: THE DEADLIFT. Also learn proper lifting techniques, exercise variations, and infury prevention! Tune in now...
Welcome, as we introduce the fourth in a series of training videos with Alex Fedorov. This video will emphasize the Lying Leg Curls. Check it out right here on Bodybuilding.com!
Find out what exercises work best for your Neck! The smarter you are, the bigger you'll get!
Find out what exercises work best for your Middle Back! The smarter you are, the bigger you'll get!
Listen in as Dr. Antonio and IFBB Fitness Pro Carla Sanchez interview Jacob Wilson & Eddy Garcia. Jacob is a Kinesiologist & Exercise Physiologist, and Eddy is a trained dancer and personal trainer. Listen in to their advice on fitness and health!
Podcast Interview: In this episode, Dan Gastelu interviews guest Christopher R. Mohr, Ph.D., noted Bodybuilding.com writer, and author of two recent books, Human Inferno and Weapons For Mass Construction. Learn more about his books here!
Welcome to the Awesome Muscles Podcast Series, where you learn about the best training and nutrition scientific breakthroughs, and approaches, directly from your favorite fitness expert, Daniel Gastelu. THIS WEEK'S TOPIC: Exercise Physiology and Genetics.
Some guys added size to their chest without much trouble. I had a hard time in that area so a great deal of research had been required to fix it. Here are some great tips and routines to make a stubborn chest grow.
What are the best underground exercises? There are some very strange, weird, awkward, and effective exercises that aren't commercialized. Our forum members will detail for you what those are. Check them out and see what you think!
Listen in as Dr. Jose Antonio and IFBB competitor Carla Sanchez interview the hottest names in the fitness and sports industry.
Welcome to the Awesome Muscles™ Podcast Series, where you learn about the best training and nutrition scientific breakthroughs, and approaches, directly from your favorite fitness expert, Daniel Gastelu. In this episode, Dan talks about exercise physiology, boxing, fat-releasing hormones, and more!
What is the most complete workout for building huge arms? Our forum members share some very detailed and informative workout routines, arm anatomy, who has the best arms, and much more. Continue here for complete arm development!
Welcome to the Awesome Musclesâ„¢ Podcast Series, where you learn about the best training and nutrition scientific breakthroughs, and approaches, directly from your favorite fitness expert, Daniel Gastelu.
Dr. Antonio and IFBB Fitness Pro Carla Sanchez interview Lee Zohlman & Frank Katch! Lee is a multi-sport coach and fitness trainer, and Frank is considered one of the world's leading exercise physiologists and body composition experts!
In this seminar, Dan Gastelu chats with pro bodybuilder Bill Grant about abs, fat-burning, and pro workout secrets. (Shhh, they're secrets!) Listen in now!
The basic (compound) bodybuilding exercises are rightly regarded as foundational movements that build the most amount of mass in the shortest possible time. Find out what they are and how they can help you!
Learn how to perform every stretch, what bodyparts they work, and more! Pictures and videos.
A bodybuilder sculpts to have every muscle stand out and a weightlifter endeavors to have a large ego as well as large muscles. Which category do you want to fit into? Also: Are you doing the Bench Press wrong?
Check out all of Bodybuilding.com's exercise videos here in one place.
Execute an exercise properly with excellent form and you will get results. Put aside your ego and do it right. You will not be disappointed. Get some great tips right here!
I've seen many people performing ineffective exercises with sloppy form when executing movements... Hopefully you can avoid some of these common mistakes if you're made aware of them. Learn more...
If you have had tendon pain for a period of time longer than two weeks, you should be very aware that it is not likely tendonitis. That's right. And if you would like to know more about tendonitis and tendonosis, then read on...
We now begin Volume 2 - the essentials of building an Olympian back. Your back is the foundation from which all your power and strength grows. Get all you need right here for that massive back.
What is the significance of the big 3? Find out what other people from the message boards think...
What exactly is dynamic effort? Dynamic effort is the speed in which you can lift a non-maximal load in a short amount of time. Learn more about it...
The rear delts play an important role in physique development, strength and stabilization of the shoulder. See how you can use Lying Rolling Floor Laterals to get the work done without the damage. Check it out!
Muscle Physiology and the various lumps on a persons body. What are they you ask? Well let's take a look inside these lumps and see what they are made of.
Today I am going to present a study as it relates to female endurance athletes and the effects of a calorie restricted diet. Can this be a good thing?
The importance of the Power and Olympic squat, right here. Yes, wrist strength, lat strength, and flexibility are important, however... the hips and back are where the holding ability begins. Get the basics of these exercises right here.
If you know what type of muscle fiber you have then training programs can be better designed. Here I am going to talk a little about that. It should help clear up a lot of questions.
Bad training techniques and poor exercise selection are the usual cuplrit if you start running into some kind of joint or muscle pain. This case is no different. See how a few simple suggestions can lesson the chances of injury and increase the pump.
For bodybuilding purposes, nothing is going to punish your hamstrings better than the stiff-leg deadlift. Get the details of my program right here. Let me know how it works for you.
We all know that exercise is crucial for the heart, along with not smoking, or living on fast-food. Those are important but let's not forget about some of the nutrients that we must include for optimum health. Get more right here.
One-Arm Dumbbell Rows emphasize the whole lat, the upper back, and the trap muscles. To learn more about this exercise and its variations continue right here.
'I don't have a glute ham raise or reverse hyper; what do I do?' Well I have some solutions to this problem for those newby powerlifters. Learn more right here.
This article is largely intended to inform those who want an understanding of the key principals of adaptation, and specific examples of how the body adapts. To learn what these are please continue reading.
Having warned you ahead of time that muscle typing is often overrated and less important then other factors, I still believe it is of significance. For more information about changing to a fast twitch muscle machine read on below.
Seated Cable Rows emphasize muscles around the back including the lats, the erector spinae, rear delts, biceps, and forearm flexors. Continue below if you would like to learn more about the seated cable row and its variations.
Our body is composed of many different groups of muscles and each person has a unique composition of muscle tissue in their body. Read on here to learn more about the 3 different muscle fibers and how they build differently depending on the type of sport.
In order to perform work, we need energy. The energy we use to perform actions, such as a sprint, etc. is acquired from the transfer of chemical energy. Learn more below about how energy in the body is processed and created.
The thyroid is the butterfly shaped gland that impacts metabolism in adults. I will discuss the basics of the thyroid here in part 1, which will cover what it is, what it does, and what problems sometimes occur.
By rough estimate more power is being generated in a standing press of 450 pounds than in a bench press of 600 pounds; which is not surprising. Learn more about compound exercises from the legendary Arthur Jones!
Many athletes have difficulty learning how to perform a squat properly. Although it is one of the most basic exercises, it is also a basic human movement. Learn how to improve your squat.
Skeletal muscle is a complex organ. In order to optimize your workout routines, an understanding of skeletal muscle anatomy is essential.
A row is a pull-type, compound exercise which works primarily your middle back, but also works your Latissimus and muscles in your arms. This week we will explain the different types of rows and how they can help you!
Adapt the lat pulldown to the front in your own back training routine and watch your back get wider and wider. Never miss a back workout or any workout for that matter, and always remember, give me one more rep!
The main benefit of dumbbell presses, as opposed to barbell presses, is using dumbbells in this manner also allows for a greater stretch at the bottom and more efficient peak contraction at the top than a barbell press do.
This article will deal mainly with how people think the muscle type makes no difference, how muscle type is over-rated and how it gets more credit then it deserves.
I want to challenge the way you think about your exercise selection. I have compiled a list of exercises that you may not have ever tried or even heard of. Over the next few installments of this series, I want to share some of my favorites...
In this article, I will endeavour to identify, and explain, the various functions of some of the lesser known, but equally important, muscles. Exercises to directly target these muscles will also be provided. Get ready to impress...
In this new section on Bodybuilding.com called Exercise Of The Week, we will pick one exercise and break it down into every possible way...
Ross Enamait explains how to execute burpees properly and also tells us how underrated the form of exercise is. He also gives various versions of this great exercise...
Athletic success depends to a degree on fast-twitch/slow-twitch muscle fibre composition. What does this have to do with athletes? Find out how it influences your athletic performance!
The remainder of this article will explain exactly how the endocrine system functions, and how exercise can positively effect this functioning. Key hormones, and respective endocrine glands, that are both affected by exercise and responsible...
In this article, I am going to reveal five killer tips that will launch you on your way in no time to a powerful military press that will turn some heads at the gym. Take advantage of these tips and watch the improvement in your athletic hobbies.
What are muscle fibers and what are their roles in your body, what are the different types of energy production and all about your cardiovascular and respiratory system...
This article will outline the publicized, problematic, aspects of bodybuilding, stemming from MDD obsessiveness. Ways to engage in a beneficial bodybuilding lifestyle without becoming obsessed and, in the process, diluting other areas of ones life will also be considered.
The brain is involved in a myriad of functions including the synchronization and maintaining of the processes and behaviors associated with muscle building. Learn the neurophychology of muscle building and how it can help you!
For your muscles -- in fact, for every cell in your body -- the source of energy that keeps everything going is called ATP. Adenosine triphosphate (ATP) is the biochemical way to store and use energy.
This exercise is a hard one if you don't train it correctly, correct form goes without saying. I originally wrote this article because I was sick and tired of 'Gym Rats' doing thousand upon thousands of crunches, the infomercials of some weird machine that works your upper and lower ABS...
Not all exercises are created equal! Below is a list and explanation of resistance training exercises for back, chest & shoulders that work the large muscle groups as well as multiple muscle groups together, thus providing the stimulus necessary for the largest gains in size & strength in LESS TIME!
In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams. Find out which exercises work best for fast results!
These exercises are commonly seen yet, if you do them, you stand a good chance of hurting yourself. Find out what they are and why they can injure you.
Your muscles are made of 2 different types of fibers. Find out what they are, what your personal fiber make-up is and how to train for maximum results.
What is the correct way to train, and how do you sort through so much information, some of it apparently conflicting? While it would be impossible to discuss all aspects of proper form for every possible exercise, this article will try to address some common elements of 'proper form.'
More power, decreased risk of injury and improved muscle recruitment. Sound good? Think about your posture. Good posture is essential to building a powerful, flexible core and can help you improve your game and enhance your day-to-day activities.
Get the inside scoop on how to strengthen the weakest link that is hurting your performance potential. See the 4 exercises you MUST include in your training program (along with photos and the exact number of sets and reps).
A chin-up specialization program will not only build impressive width and thickness to your back but will also pack solid inches on your arms by promoting growth on your biceps, brachialis, brachio-radialis and pronator teres. Learn how and why!
Learn how to start forcing your muscles to grow by learning how they work! Learn the anatomy of your muscles, how they work and much more...
By: Panzer. Power snatch and clean and jerk... Ideally, once you read this article, you'll have a solid understanding of what some of these lifts are and how they can help you reach your training goals. Now, let's have a look at some of the lifts.
In concluding my notes on cable training, some of the most immediate advantages of training this way come to mind. Expander cables build tendon and ligament strength - flushes the muscle area - gives added muscle tone and gives sharpness to the muscle which cannot be obtained by weights alone.
As I condition my body daily in the gym, I find myself speaking probably when I shouldn't. I find it frustrating that people do so many crunches and abdomen exercises inappropriately. Learn how to practice proper form with my sit-up ab circuit!
I will discuss some simple and inexpensive equipment, how to design a program on the go, and various exercises that you can use to keep yourself in peak shape without needing a squat cage or a ton of machines.
Learn how to get starting with clubbells with this all in one guide. Exercise pictures and videos included on how to properly perform the exercises. Check back soon for part two and three and the HUGE clubbell exercise database!
The benefits of these lifts are impossible to duplicate and can serve a wide variety of functions in training. Find out how one-arm lifts can improve your strength, speed, and size!
It is a proven fact that if you want quality muscle, heavy deadlifting is one of the best overall muscle-building exercises. I've been a world-ranked powerlifter and competitive bodybuilder for nearly 25 years and a good part of my success is due to the various styles of deadlifting I've used over the years.
Welcome to the omnimorphic training guide. Here I'll be outlining exercises, routines, diet, little tips and tricks, and pretty much everything the omnimorph will need to achieve optimal success in the gym. We're starting out with mass building. This won't be some science manual like many other articles.
Bridging, for some ungodly reason, is held to be the panacea of bodyweight exercise. Why on Earth I have no idea. Spinal flexibility benefits all athletes. Find out what multi-planer bridging is and how it can help you!
One of the most effective, most overlooked, and on the rare occasion it is performed, most poorly executed exercises for this purpose is the Romanian Deadlift (RDL). Learn how to perform it and why it is so effective!
In this article you will learn that the higher the reps, the more slow twitch fibers you work and the lower the amount of reps, the more fast twitch fibers you work and much more...
Remember the awesome physiques of the past, the ones that had the classic look of big arms, wide shoulders, chests and backs tapering down to small waists, and hips and then sweeping out to big thighs and awesome calves. Find out Vince Grionda did it with his routine for a perfect physique!
Millions of people workout every single day, but not everyone is doing their exercises correctly with proper form. Check out some of the common exercises and what people are doing wrong on them and how to change it to make sure you have perfect form on your exercises.
A lot of bicep training articles will tell you to base the program around a basic exercise and then say to do barbell curls with a straight bar or EZ curl bar. Learn why there is a big decision when deciding which exercises will affect your biceps to the fullest.
Do you think you're smart? Are you a so called bodybuilding guru? Take this 30 question quiz to find out if you should go back to reading Seventeen Magazine!
Go into just about any gym in the United States, and you will more than likely see them; big, beachball-looking objects, usually scattered around the area set aside for stretching and abdominal training.
Get better results using the following 4 techniques: Small Ball Crunches, Back Blasting Deadlift Rows, Chain And Plate Side Delt Laterals, and Seated Hanging Leg Raises.
With identification of successful bodybuilders of various body types, an individual would be able to identify comparable bodybuilders of a similar body type and then select training routines that have worked for that group. Under the current Heath-Carter system, this is not possible. Learn why and what you should know!
Learn how to perform every exercise, what bodyparts they work, and more! Pictures and videos.
Here are 25 of my favorite exercises with pictures and tips on how to perform them for max results! Learn the proper form!
Are you looking for a complete compilation of weightlifting exercises? Well look no further.
As the title of this week's column indicates, the bench press has achieved almost cult status, reaching even into popular culture. Don't you want to have the biggest bench out of all your friends? Full guide with pics!
If you're new to the weightlifting game, there are hundreds of different exercises. How are you supposed to know which ones are effective and which ones aren't?
The most common mistake within forearm training is thinking that the musculature of the forearms is only responsible for wrist flexion (curling) and extension.
A great workout for building cannon ball delts! With exercise pics and printable logs.
Are you interested in long term results and effectiveness in your training? Then you better have at least a basic understanding of 'periodization.'
Freehand exercises have a tonic effect on the muscles and internal organs. They tone up the circulatory system and are beneficial in safeguarding the general health of the body. Advanced freehand exercises shape and muscularize the body.
This might be a bit of a shock to many of you, but one of the most common exercises you see in the gym when it comes to chest-training - the dumbbell fly - is pure death to you!
The degree of arm size development that you possess seems to be a badge as to your worthiness as bodybuilder.
Using the 1-legged squat as an example, begin by performing this exercise for as many ultra-strict repetitions as possible within a 10 second time frame.
Traditional sit-ups emphasize sitting up rather than merely pulling your sternum down to meet your pelvis.
We all have our favorite exercises for each bodypart, and for many of us they tend to be the same ones.
What do you and weight training have in common? Well, other than cold iron and yourself; how about constant irritating achy shoulders? Yes, achy shoulders. The shoulder joint is the main fulcrum in all upper body movements. So, if you want to accomplish your goals in the gym you cannot afford to have shoulder problems. Learn injury prevention and 10 unknown shoulder exercises...
A set of broad shoulders isn't the only marker of a man's masculinity, but it is a powerful one. Here are the three best exercises for building your delts, along with some great shoulder workouts.
I can't tell you how many times people have asked me for the best exercises to do in the gym to get big. Well, before I go any further, listen up. I'm going to tell you five exercises that have great potential for helping you build muscle.
Your bikini hasn't seen the light of day since Labor Day weekend. That can cause fear in the heart of any vacationer. Find out what exercises and workout program to do now! Plus: A whole lot of motivation.
Bodybuilding is a very scientific sport. Each individual responds differently to different types of training and diet. When a bodybuilder realizes what works for him, that's when he is on the road to success.
Seems as though everyone in the gym, on the track, in the spinning class are all trying to get in shape. Get in shape for what? What does this all too common saying actually mean? To be honest, being in shape means different things for different people. How can YOU get in shape?
It is not uncommon to see most people in the gym performing the same exercises day after day, week after week, year after year. This is one of the most common reasons people never see results and quit. Here are pictures and descriptions of the best exercises that you should be doing!
There are almost too many exercises to choose from. There is always a new machine or someone comes up with a new exercise. Here I rate how each type of exercise affects the nervous system... and give you real results!
You have to learn to let your back do the work. It is easy for your biceps or delts to takeover, or to use momentum to heave weight.
When it comes to training, some muscles fatigue easier than others. It can be from a number of different things. The burn factor for example: calves just hurt like heck to train- actually, any of your leg muscles burn like crazy, so a lot of people neglect them.
Are you ready to continue your journey towards fitness? Then it's time to hit the weight room. You've been training cardiovascularly to burn fat, hopefully using target heart rate guidelines, now let's begin to build that lean muscle. Here are exercises, gym rules, and a good workout program!
After the holidays, many of us are looking for a positive change in our life! Making some resolutions traditionally marks the beginning of a New Year.
If you can't do a pull-up then you are leaving out one of the best back building exercises...
Learn about breathing, time under tension, lifting in a natural arc, compound movements, isolation movements, increasing strength while decreasing risk of injury, strength-size relation, and much more!
Good evening and welcome to the first ever Callum Mahoney Exercise Selection Awards. These awards are given to, what I feel is, the number one exercise for each body part. The exercise that if you were on a desert island you would want to take.
Most of you have heard the terms type one and type two muscle fibers, also known as fast twitch and slow twitch, but do you really know what those two terms are referring to? Which type dominates your physique?
This article was written to show beginners which muscle groups they should work to give their upper body the most increase in size. I have made up a list of the seven most important muscle groups, ranging from greatest importance to least importance, when it comes to adding size to your upper body.
Learn about the different muscles of the body and what exercises work them. Find out how to do them with our full guides!
Lose Fat & Promote Strength And Muscle!*