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The 12-Exercise Leg Workout For Maximum Gains

The 12-Exercise Leg Workout For Maximum Gains

If you want well-proportioned, balanced, and strong legs, NutraBio-sponsored athlete Anthony LaVigne has the perfect workout for you. Warning: You may need a walker to get from the gym to your car after this one.
Last Updated: 2017-11-17 13:49:44.0

Rapid-Fire Upper-Body Workout

Rapid-Fire Upper-Body Workout

If you're short on time but determined to still get in a full upper-body session, NLA for Her-sponsored athlete and IFBB Bikini pro Amy Updike has the perfect workout for you!
Last Updated: 2017-11-17 13:50:10.0

A Thanksgiving That Won't Make You Fat

A Thanksgiving That Won't Make You Fat

Here it comes folks: the holiday that kicks off what could turn into a three-month, non-stop food marathon. But you're not going to let that happen, right?
Last Updated: 2017-11-17 13:50:38.0

6 Ways To Get More Energized For Your Workouts

6 Ways To Get More Energized For Your Workouts

Some days you just want to slack off and tell yourself that you're just too beat to work out. Before you head for the sofa, try one or more of these quick energy-boosting techniques to get you back on track.
Last Updated: 2017-11-17 13:51:01.0

4 Physique-Friendly Breakfast Recipes

4 Physique-Friendly Breakfast Recipes

Chow down on these delicious high-protein meals any time of day to build muscle, stay lean, and stick with your macro-friendly meal plan!
Last Updated: 2017-11-17 10:14:38.0

3 Yoga Poses To Relieve Tight Hamstrings

3 Yoga Poses To Relieve Tight Hamstrings

When it comes to the hamstrings, simply stretching isn't enough. Yoga is the answer! Build range of motion and overcome limitations with these three classic poses.
Last Updated: 2017-11-15 16:01:25.0

The Shoulder Workout That Overcomes Any Training Plateau

The Shoulder Workout That Overcomes Any Training Plateau

Stuck in a rut on the road to bigger and better shoulders? Abel Albonetti offers a hard-hitting, high-volume workout to break the stalemate and pump up your delts!
Last Updated: 2017-11-14 16:56:56.0

Get Huge On $100 A Week With Derek Lunsford!

Get Huge On $100 A Week With Derek Lunsford!

Food shopping when you're a bodybuilder can get really expensive, really fast. But IFBB pro and Animal-sponsored athlete Derek Lunsford shows you how to shop smart and minimize your costs.
Last Updated: 2017-11-14 14:32:37.0

6 Gym Moves Guaranteed To Make You More Athletic

6 Gym Moves Guaranteed To Make You More Athletic

Athletic performance requires a combination of strength, power, endurance, and a whole lot more. These exercises will help you prepare for success no matter what the turf.
Last Updated: 2017-11-16 13:18:38.0

10 Ways To Stay Fit This Fall!

10 Ways To Stay Fit This Fall!

When the sofa and a hot beverage are calling you to put the workout equipment away and hibernate, try these tips and tricks to re-energize your fitness program for the months ahead.
Last Updated: 2017-11-13 11:14:33.0

4 Arm Strategies Doomed To Fail

4 Arm Strategies Doomed To Fail

Want big arms? Sometimes it's as much about what you avoid in the weight room as what you focus on. To grow massive biceps and defined triceps, avoid these four doomed arm strategies!
Last Updated: 2017-11-13 10:13:43.0

5 Training Rights You Have To Earn

5 Training Rights You Have To Earn

If you're strutting into the gym aiming for elite status from the first set, you might find yourself burned out or pinned down disappointingly fast. Set yourself up for sustained success by treating these lifting benchmarks with respect!
Last Updated: 2017-11-10 14:48:18.0

Chef Robert Irvine: Grilled Asian Chicken Wings

Chef Robert Irvine: Grilled Asian Chicken Wings

Love sharing a plate of delicious and spicy chicken wings while watching the game? Chef Robert Irvine has the perfect grilled chicken wing recipe to keep your calories in check without sacrificing flavor.
Last Updated: 2017-11-10 14:50:45.0

3 Reasons And 3 Ways To Eat Cottage Cheese

3 Reasons And 3 Ways To Eat Cottage Cheese

Want a food that can sculpt your muscles, strengthen your bones, and keep your metabolism revving? Learn why cottage cheese belongs in your fridge!
Last Updated: 2017-11-09 15:14:00.0

5 Flavorful Ways To Prepare Protein-Packed Lentils

5 Flavorful Ways To Prepare Protein-Packed Lentils

If lentils aren't a regular part of your diet, you're missing out on a food that is healthy in more ways than one. Affordable and easy to prepare, this simple legume can add complexity to a boring diet.
Last Updated: 2017-11-09 15:12:52.0

Ask The Super Strong Guy: Should I Bench Press The Bar In A Straight Line?

Ask The Super Strong Guy: Should I Bench Press The Bar In A Straight Line?

You may think you're performing the bench press correctly, but if you're lifting the bar straight up, you're missing the boat on a bigger PR.
Last Updated: 2017-11-09 15:11:02.0

Craig Capurso's Ultimate Chest Workout

Craig Capurso's Ultimate Chest Workout

In this chest workout, Craig Capurso takes you through eight exercises and a variety of different lifting modalities such as Tabata, cluster sets, AMRAP, and ascending rep ranges!
Last Updated: 2017-11-08 15:45:40.0

The Best Workout For Building Massive Quads

The Best Workout For Building Massive Quads

Massive, defined quads deserve a workout all their own, which is exactly what MusclePharm-sponsored athlete Larry Edwards delivers in this killer quad workout.
Last Updated: 2017-11-07 14:18:56.0

Your Expert Guide To Whey Protein

Your Expert Guide To Whey Protein

Whey is one of the best supplements for helping you build muscle and lose fat. Here's what makes it so powerful.
Last Updated: 2017-11-07 14:19:53.0

When To Use Intensity Boosters In Your Workouts

When To Use Intensity Boosters In Your Workouts

Learn when you should incorporate dropsets, rest-pause, and other intensity boosters into your workouts so you can maximize results!
Last Updated: 2017-11-07 14:19:33.0

Your Expert Guide To Theacrine

Your Expert Guide To Theacrine

Want a way to boost your energy and focus without all the jittery side effects of caffeine? Look for this ancient Chinese ingredient in your workout products.
Last Updated: 2017-11-14 13:37:14.0

Master The 4 Rules Of Back Specialization

Master The 4 Rules Of Back Specialization

Whether you're stepping onstage, chasing bigger numbers, or rounding out your physique, if you want a big back, you'd better know the rules for building one.
Last Updated: 2017-11-06 16:58:55.0

8 Ways To Squat More At Your Next Workout

8 Ways To Squat More At Your Next Workout

Whether you're out to add muscle or gain pure strength, IFBB Pro Santi Aragon has some good advice on how to get, and grow, the perfect squat.
Last Updated: 2017-11-03 10:40:41.0

3 Healthy Cooking Methods You Shouldn't Overlook

3 Healthy Cooking Methods You Shouldn't Overlook

There are plenty of ways to cook up healthy, flavorful food. Grilling and sautéing are popular go-to cooking styles, but don't forget these tried-and-true alternatives.
Last Updated: 2017-11-02 08:32:15.0

6 Insanely Delicious Protein Breakfast Recipes

6 Insanely Delicious Protein Breakfast Recipes

Who needs eggs or bacon when you can cook up these protein-packed pancakes and waffles? With creamy nut and chocolate toppings, these flapjacks will make you flip.
Last Updated: 2017-11-02 13:56:35.0

4 Reasons You Should Be Doing Whole-Body Training

4 Reasons You Should Be Doing Whole-Body Training

The research is in. Here are four proven reasons why you should take advantage of the health and fitness benefits of whole-body training.
Last Updated: 2017-10-31 12:24:40.0

Meet Brooke Wells: A Real-Life Superwoman

Meet Brooke Wells: A Real-Life Superwoman

Learn how elite CrossFit athlete Brook Wells eats, trains, and lives to perform.
Last Updated: 2017-11-01 08:41:23.0

7 Outstanding Meal-Prep Recipes

7 Outstanding Meal-Prep Recipes

Meal prep recipes vary based on fitness goals and food preferences, but if you're looking for solutions that take you from morning to night, you can't beat these breakfast, lunch, and dinner basics.
Last Updated: 2017-10-30 15:26:33.0

The 4 Best Leg-Builders You've Been Skipping

The 4 Best Leg-Builders You've Been Skipping

You do squats, leg presses, extensions, and a few leg curls, but skipping these other four moves might be the reason you're not satisfied with your leg progress!
Last Updated: 2017-10-30 15:26:07.0

Shoulder-Transformer Workout

Shoulder-Transformer Workout

Sculpt every angle and build round, full muscles with IFBB Bikini pro Amy Updike's total shoulder workout.
Last Updated: 2017-10-27 10:18:34.0



2017 Holiday Gift Guide

2017 Holiday Gift Guide

Take the stress out of gift giving! The editors of Bodybuilding.com have gathered the best holiday gifts for fitness fans all in one place. Add a few to your own Christmas list while you're at it!
Last Updated: 2017-11-14 15:17:00.0

Episode 30: Bikini Redefined With Amy Updike

Episode 30: Bikini Redefined With Amy Updike

IFBB Bikini Pro and fitness model Amy Updike talks tats, nursing, implants, and how CrossFit inspired her to take up bikini competitions.
Last Updated: 2017-11-02 08:12:46.0

Podcast Episode 29: Kris Gethin Crosses The Finish Line

Podcast Episode 29: Kris Gethin Crosses The Finish Line

Just days after the dramatic climax of his six-month Man of Iron video series and training protocol, Kris stops by to share the amazing story, and the wisdom he earned along the way. If you haven't watched Episode 25, watch that first, and then listen to this!
Last Updated: 2017-11-01 17:32:39.0

Kris Gethin 8-Week Hardcore Calculator

Kris Gethin 8-Week Hardcore Calculator

Dramatic results will require a dramatic change to how you view the food you eat. Get ready to get seriously systematic with your nutrition, and see it pay off in the mirror!
Last Updated: 2017-10-12 10:14:54.0

Mission: Possible 16-Week Challenge

Mission: Possible 16-Week Challenge

If you’ve thought that it’s impossible for you to lose weight and carve the body you’ve dreamed about, you’ve joined the right challenge. Possible Pat is here to guide you through the next 16 weeks and open your eyes to how you can transform your life — forever.
Last Updated: 2017-11-13 14:53:57.0

Living Large: Jay Cutler's 8-Week Mass-Building Trainer, Eat Large Calculator

Living Large: Jay Cutler's 8-Week Mass-Building Trainer, Eat Large Calculator

You probably don't weigh as much as Jay, so you won't eat the same daily totals, but you can follow Jay's nutrient distribution and textbook approach to mass-making nutrition.
Last Updated: 2017-10-16 10:32:23.0

Podcast Episode 28: Old-School Training Wisdom From Julian

Podcast Episode 28: Old-School Training Wisdom From Julian "The Quad Guy" Smith

He's a highly popular trainer and bodybuilder who also happens to have one of the most impressive sets of wheels out there. But Julian Smith doesn't keep his training secret! He shares plenty that you can use right away in this in-depth conversation.
Last Updated: 2017-10-02 14:33:18.0

Your Guide to the Ultimate Chest

Your Guide to the Ultimate Chest

Get bigger. Get stronger. And finish each workout with the pump of your life.
Last Updated: 2017-10-05 06:37:41.0

Your 4-Week Plan For Guaranteed Fat Loss

Your 4-Week Plan For Guaranteed Fat Loss

This isn't the same old miserable fat-loss plan. Lift, eat right, burn, and blow everyone's mind!
Last Updated: 2017-10-04 13:29:19.0

30 Days Out: Craig Capurso's Extreme Cut Trainer, Nutrition Calculator

30 Days Out: Craig Capurso's Extreme Cut Trainer, Nutrition Calculator

When your goal is to get ripped, an airtight nutrition plan is absolutely essential. Here is one of the tools you need to cut maximum fat during 30 Days Out.
Last Updated: 2017-10-16 11:11:32.0

Podcast Episode 27: 'Possible' Pat Takes the Stage

Podcast Episode 27: 'Possible' Pat Takes the Stage

In his second visit to the podcast, the weight-loss icon Pat Brocco tells us about his first time competing onstage after losing over 300 pounds. He's also helping lead a unique new weightloss challenge for Bodybuilding.com that his fans need to know about!
Last Updated: 2017-09-20 08:52:12.0

Podcast Episode 26: Sadik Hadzovic on Training and Napping Like a Champ

Podcast Episode 26: Sadik Hadzovic on Training and Napping Like a Champ

One of the world's great bodybuilders stops by to talk competition, the perfect muscle-building sleep schedule, and protein doughnuts.
Last Updated: 2017-09-21 16:13:05.0

FST-7 Big And Ripped: Phase 1 Overview

FST-7 Big And Ripped: Phase 1 Overview

In this phase of Hany Rambod's latest trainer, you'll eat big, lift heavy, and test your limits from day one. To survive and thrive, you'll need to train, eat, and supplement right. Here's everything you need to know!
Last Updated: 2017-10-17 08:42:06.0

FST-7 Big And Ripped Essentials: Upper Body

FST-7 Big And Ripped Essentials: Upper Body

Build your best torso, from perfect bicep peaks to a massive lat spread, by applying these upper-body concepts to any phase of training! All the best FST-7 techniques for your upper body are right here.
Last Updated: 2017-09-18 11:08:58.0

FST-7 Big And Ripped Essentials: Lower Body

FST-7 Big And Ripped Essentials: Lower Body

What works for the upper body works for the lower body. Get big quads and ripped hamstrings by applying these FST-7 training concepts to your quads, hams, and calves!
Last Updated: 2017-09-01 06:10:47.0

The Right Way To Lift For Your Age, At Any Age

The Right Way To Lift For Your Age, At Any Age

If you're 20, 40, 60, or "decline to answer," you need to lift—and do it right. Here's an elite strength coach's guide to making your reps pay off in the form of a better body and a better life!
Last Updated: 2017-09-28 09:05:07.0

Your 4-Week Plan For Guaranteed Muscle Growth!

Your 4-Week Plan For Guaranteed Muscle Growth!

As any natural bodybuilder knows, you've got to lift some serious weight for serious volume to pack the kind of muscles you'll see on Anthony "Ant Gainz" LaVigne. Luckily, the man himself is here to share his complete plan to get you going.
Last Updated: 2017-09-01 10:31:19.0

IIFYM Vs. Keto Vs. WTF?!

IIFYM Vs. Keto Vs. WTF?!

Educate yourself on today's popular diets to make sure that you're thinning your waistline and not your wallet!
Last Updated: 2017-09-06 11:00:46.0

Your 4-Step Nutritional Gainz Plan

Your 4-Step Nutritional Gainz Plan

A normal approach to nutrition will leave you under fueled to maximize muscle growth during this high-volume blitz of a workout. Fortunately, Anthony LaVigne shows how to get all the energy and nutrients you need for some major gains!
Last Updated: 2017-09-26 10:05:17.0

Two 9-Minute Arm Workouts You Can Do Anywhere

Two 9-Minute Arm Workouts You Can Do Anywhere

There are situations in life where the best you can hope for is a good pump in a short time. Make it a great one with these two brief routines using minimum equipment.
Last Updated: 2017-08-31 10:51:52.0

RSP Chiseled Nutrition Overview: Calorie Calculator

RSP Chiseled Nutrition Overview: Calorie Calculator

Plug your info into this calculator, and it'll give you your calories and macronutrients for the next eight weeks of the RSP Chiseled program.
Last Updated: 2017-10-13 13:03:55.0

How To Get Strong In 2-3 Days A Week

How To Get Strong In 2-3 Days A Week

In three words, this plan is simple, strong, and effective. You crush the big lifts each session, then bro out for 15 minutes before heading back to real life. What could be better?
Last Updated: 2017-08-29 09:19:55.0

Transformed Trainer: TDEE Calculator

Transformed Trainer: TDEE Calculator

Tracking your nutrition for just a few weeks can provide a wake-up call that makes a huge difference in your results for years to come. To help you determine where you stand, we've provided a total daily energy expenditure (TDEE) calculator, which is based on the Mifflin-St. Jeor equation, to help you calculate your caloric needs. This easy-to-use calculator will estimate how many calories your body uses at rest (your basal metabolic rate, or BMR) and then factor in additional calories based upon your activity level, age, and gender.
Last Updated: 2017-10-13 14:03:55.0

FST-7 Big And Ripped: Phase 2 Overview

FST-7 Big And Ripped: Phase 2 Overview

You've spent four weeks building size and strength. Now, everything changes. Get shredded while still maintaining your strength gain, and achieve your ultimate physique!
Last Updated: 2017-10-27 17:10:25.0

FST-7 Big And Ripped: 8 Weeks To An Olympia-Winning Physique

FST-7 Big And Ripped: 8 Weeks To An Olympia-Winning Physique

In the world of elite bodybuilding, Hany Rambod needs no introduction. He's coached every Mr. Olympia since 2009, and plenty of other champs along the way—including reigning four-time Physique Olympia winner Jeremy Buendia. The question isn't whether Rambod's FST-7 system is good enough for you. It's whether you're good enough for his program.
Last Updated: 2017-11-16 11:23:05.0

Podcast Episode 25: Jim Stoppani on Daily Full-Body Training, Fasting, And More

Podcast Episode 25: Jim Stoppani on Daily Full-Body Training, Fasting, And More

Dr. Jim Stoppani brings plenty of energy—and plenty of gummy bears—to the recording studio. He's been espousing the virtues of full-body, near-daily workouts in recent months, and says it could just be the best training technique out there—if you do it right. He also goes deep into the science and practice of intermittent fasting, which allows him to stay lean and energetic well into his fifties!
Last Updated: 2017-08-21 11:46:17.0

PH3: Phase 1 Max Weight Calculator

PH3: Phase 1 Max Weight Calculator

If you have plenty of of experience testing your one-rep max, you probably have a very specific protocol you've been using for a while. This is the one I use. Try it out and see if you like it any better than what you're doing now.
Last Updated: 2017-10-19 12:01:19.0

From Nice To Nasty: The 9-Week Texas Trap-Saw Massacre

From Nice To Nasty: The 9-Week Texas Trap-Saw Massacre

Mighty traps mark you as a serious lifter. They'll help you out in the gym—and the next time some dude gets in your face. Here's how to unleash these monster muscles.
Last Updated: 2017-08-17 09:13:39.0

#FreakMode: Calorie Calculator

#FreakMode: Calorie Calculator

The number one downfall for anyone who isn't achieving their fitness goals is nutrition. It doesn't matter how hard you train in the gym. If your nutrition plan isn't on par with that, you're not going to get the best results.
Last Updated: 2017-10-18 13:20:13.0

PH3: Layne Norton's Power And Hypertrophy Trainer, Nutrition Calculator

PH3: Layne Norton's Power And Hypertrophy Trainer, Nutrition Calculator

Layne Norton's no-nonsense approach to nutrition is the perfect complement to PH3's classic lifts and airtight programming. Here's everything you need to dial in your calories and macros for performance and growth!
Last Updated: 2017-10-19 10:58:56.0