Crush Your Goal
Some guys work out to build size and strength. Others are gunning for weight loss. Still others prioritize functional fitness and mobility. No matter your goal, Bodybuilding.com has the tools to get you there: workout plans that work, smart nutrition guidance, supplements to optimize your results, and articles on every element of fitness.
To help you build muscle, get leaner, and feel healthier, we've collected our best articles and workout plans for men right here. Keep coming back for everything you need to kill it in the gym and beyond.
Training for Men
"Aaron Marino, better known as Alpha M, helps men around the world build style, strength, and substance. This is his plan to get your body where you want it to be, while also laying the foundation for a whole-life transformation. Be the total package and embrace total personal development. You'll get in, get out, and get the best workouts — and results — of your life."
Alpha M's Tailored: 6 Weeks to Living Lean
10 Best Back Exercises For Building Muscle
When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available.
10 Best Chest Exercises for Building Muscle
Build your best chest workouts with these 10 muscle-building exercises, and dive into three complete chest workouts for mass!
10 Best Muscle-Building Shoulder Exercises!
Which are the best exercises for overall shoulder development? We let science decide.
Complete Transformation
Add legit mass with videos, nutrition & supplementation
Advanced 9 Weeks
Gain Symmetry, Strength & Power
Gain symmetry, strength & power
Intermediate 8 Weeks
Golden Age Bodybuilding
Bulk up with classic techniques
Intermediate 8 Weeks
Get Olympia-Big
Eat, train, and live like a champion bodybuilder.
Intermediate 8 Weeks
Top Categories For Men
Protein
Support muscle growth with this in your routine
Testosterone Support
Increase stamina and performance
Pre-Workout
Give every workout your all
Creatine
Improve recovery and boost strength
Vitamins & Wellness
Boost immune health
Accessories & Gear
Mix fashion and fitness
30-Minute At-Home Workout for Muscle and Strength
Get your burn on with this power workout from Scott Herman! Using nothing more than body weight and dumbbells, experience a full-body butt-kicker that builds crazy conditioning while helping burn fat and add muscle. It's an all-in-one powerhouse!
The Ultimate Full-Body Dumbbell Workout
Got a pair of dumbbells? Then you can do this circuit! Build muscle, gain strength, and get ripped with Andy Speer's ultimate dumbbell circuit workout. Just don't let go until the end!
3 Perfect Techniques to Jump-Start Your Transformation
Anything is better than nothing, right? Sure, but when you're just starting out, adding in a few key training techniques can lay the groundwork for months or even years of progress. Here are three that need to be in your transformation toolbox!
Nutrition for Men
"Building muscle is all about quality over quantity. On this plan you'll be eating enough calories to maintain a marginal surplus. There is no "free for all" on processed junk food because you want to gain weight—that'll just lead to becoming fat! Get ready, get prepared, and get growing."
The Ultimate Kris Gethin Muscle-Building Meal Plan
30-Minute Muscle: 6 Muscle-Building Breakfasts
To get big, you need to eat big. These 6 breakfast meals are clean, quick to prepare, full of protein, and will provide the calories you need to transform.
Iron Intelligence Nutrition: How Pros Eat for Gains
When you want to build muscle, it's up to you what quality of material you're going to do it with. Learn how the pros grow as you follow Evan Centopani through a day of eating for optimal muscle growth.
The Perfect Casein Protein Recipe to Have at Night
Casein before bed is a lifter's ritual that's been around for years, but there's a better way to prepare it than a shake. Enjoy Kris Gethin's favorite nighttime muscle-building treat!
Supps for Men
"0.8 grams of protein per kilogram of body weight, which is the United States government's recommended daily allowance, is far too low for lifters, athletes, and pretty much anyone who exerts themselves regularly."
The Complete Guide to Protein
What Lifters Need To Know About Essential Amino Acids
Meet the most important aminos not currently on your radar! These are the siblings of branched-chain amino acids who don't make the headlines, but should definitely make their way into your supplement arsenal.
The Complete Guide To Testosterone Boosters
Testosterone is the main hormone associated with muscle mass, strength gains, and libido. But that's far from the only thing it does in the body.
The Perfect Casein Protein Recipe to Have at Night
These out-of-the-box and out-of-this-world Pro JYM and Post JYM delicacies will ensure a full recovery after your most grueling training sessions. They'll put a smile on your face, too!
Motivation for Men
"As one-fifth of the tribe of Gronkowski brothers, Rob's earliest years of training took place in the homemade basement-turned-gym that Gordy built for the boys in his house. It was there, under the house, with the support of his brothers and the guidance of his dad, that he first learned to love exercise and understand that time spent with the iron would pay dividends on the gridiron."
Eight Years In, Gronk Is Training For The Long Haul
This Polish Bodybuilder Wants To Look Twice His Age!
Pawel Ladziak, a 35-year-old Polish fitness pro and personal trainer, is causing a sensation on Instagram by intentionally aging himself. His goal: to look as muscular and as old as he possibly can.
Darryn Willoughby - Lessons from 30 Years in the Lab and on the Stage
Look him up, and you'll see a researcher who has been involved in many foundational studies in strength and supplement research. But this Ph.D. is also a bodybuilder with three decades of competition under his belt.
Bartender James Nash Traded Drinking For Dumbbells
James Nash cut alcohol and gained a cut physique in his quest for an addiction-free lifestyle.
