Are you doing the ketogenic diet the right way? If you're struggling, here are the most likely explanations, and the solutions! Read Jason Wittrock's Full Article ► EAS Myoplex Supplements ► ========================================­===== | Recommended Supplements | Myoplex Original ► - Great Tasting Protein Formula! - One Of The Most Popular Proteins Has Just Been Advanced! Myoplex Pre-Workout ► - Pre-Workout Powder to Support Workout Performance* - The Power Combo for Increasing Nitric Oxide and Stamina!* Myoplex Protein Blend ► - Feeds Muscles For Up To Six Hours, Promotes Muscle Growth - The Standard for Peak Performance and Promoting Muscle Growth!* ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


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! ► Shop BPI Sports Supplements: ► James Grage's Full Chest Workout: ► Premium Fitness Plans: ========================================­===== Building the chest of your dreams shouldn't be treated like rocket science—overly complicated with a chance of blowing up in your face. James Grage likes to stick to the basics, using different angles and rep ranges to blitz every fiber in his pecs and elicit maximum growth. The exercises themselves may look simple enough, but it's up to you to dial up the intensity by giving yourself less time for rest. I like to take as little rest as possible, says Grage, suggesting that you take 15-20 seconds of rest between your sets. There's no time for lollygagging. Great results don't come to those who wait; they come to those who work. Hit these five simple-but-brutally effective moves and build a chiseled chest! | James Grage's 5 Moves for a Bigger Chest | 1. Barbell Bench Press: 3 sets of 20, 15, 10 reps 2. Incline Dumbbell Press: 2 sets of 10-12 reps to failure 3. Flat Dumbbell Fly: 2 sets of 15 reps to failure 4. Bar Dip: 3 sets to failure 5. Push-Up: 100 reps | BPI Sports Supplements | ► 1.M.R.: ► Best Creatine: ► Best Pre Workout: ► Best Protein: ► Best Protein Bars: ► KETO Weight Loss: ► Nite-Burn: ► ISO HD Protein: ========================================­===== | Bodybuilding.com | ► Supplement Store: ► Sales & Specials: ► Fitness Articles: ► Premium Fitness Plans: ========================================­===== | Follow Us | ► Twitch: ► YouTube: ► Facebook: ► Instagram: ► Twitter: ► Google+: ► Pinterest: ► Spotify: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Overcomplicating your shoulder training is a surefire way to end up on the disabled list. Keep it simple, intense, and strategic with IFBB pro Jake Alvarez's 4-move shoulder routine! ► Shop Bodybuilding Signature Supplements: ► Premium Fitness Plans: ► Jake Alvarez's Shoulder-Gains Workout: Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries. According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth! | IFBB Pro Jake Alvarez's Shoulder-Gains Workout | 1. Seated Dumbbell Shoulder Press - 4 working sets of 8-12 reps, plus 1 burnout set to failure Seated 2. Rear-Delt Fly- 4 working sets of 8-12 reps, plus 1 burnout set to failure 3. Face Pull - 4 working sets of 12-15 reps, plus 1 burnout set to failure 4. Reverse Pec Deck - 4 working sets of 8-12 reps, plus 1 burnout set to failure ========================================­===== | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Protein: ► Signature Pre Workout: ► Signature Amino Plus Energy: ► Signature BCAA: ► Signature Fish Oil: ► Signature Creatine Monohydrate: ► Signature Multivitamin: ► Bodybuilding.com Clothing: ========================================­===== | Bodybuilding.com | ► Supplement Store: ► Sales & Specials: ► Fitness Articles: ► Premium Fitness Plans: ========================================­===== | Follow Us | ► Twitch: ► YouTube: ► Facebook: ► Instagram: ► Twitter: ► Google+: ► Pinterest: ► Spotify: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Take your conditioning level from bad to badass with Performix athlete Mike Vazquez's unique circuit workout that combines weights, bodyweight, and serious work! Get Mike Vazquez's Full Workout | Mike Vazquez's Recommended Supplements | Performix ISO 9:2:2 | - Multi-Phase 9:2:2 BCAA Powder - Designed To Build, Recover And Sustain Muscles Performix ION Pre-Workout | - Engineered Pre-Workout Delivery System! - Ballistic Muscle Energy! Performix SST Fat Burner | - Caffeine Capsules To Support Enhanced Energy And Mental Focus - Features A Multi-Phase Thermo Fat Loss Formula To Support Body Energy, Fat Metabolism And Mental Focus Performix athlete Mike Vazquez is a unique animal. In a world dominated by guys who either look good or perform well, Vazquez manages to do both—and he does them damn well. His strength and athleticism are second to none, and he adds a performance touch to his training that makes his workouts downright entertaining to watch. Vazquez calls this particular workout video his 400-Rep Juggernaut Circuit, but as he moves seamlessly through the session's eight distinct segments, you'll probably start to wonder who the real juggernaut is: the workout, or Vazquez? This workout is named for the 400 cumulative reps you perform in a circuit of eight total exercises broken into 50-rep sets. It's a fairly simple—but by no means easy—workout that tests your muscular endurance and cardiorespiratory fitness, which makes it perfect if you want to test your mettle in a Tough Mudder, Spartan Race, or other endurance challenge. You're gonna feel your heart rate jump, Vazquez says of the session. You're gonna feel like you wanna puke. Not that nausea is a bad thing: Vazquez says this like it's some kind of perverse selling point, warning the faint of heart that his workout isn't easy. Whatever your fitness level, Vazquez concedes that the key is to push yourself and work on improving your time whenever you try it. That's really the fun part, he says. If you have a partner, challenge each other and try to beat each other's time. The challenging part of this workout is that you can't take any breaks, Vazquez adds. You're going through every exercise for 50 reps each, then bouncing right into the next exercise. Bodybuilding.com: FITNESS APPS | SALES & SPECIALS | FITNESS ARTICLES | 1 ONLINE SUPPLEMENT STORE | FIND A PLAN | Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Build your six-pack with this core workout from Ashley Conrad's Clutch Life Trainer. ► Shop Bodybuilding Signature Supplements: ► Premium Fitness Plans: The first day of the Clutch Life 24/7 Trainer introduces you to how you'll perform the workouts. We'll go through the dynamic warm-up, the stretch series, and the strength circuits together! That's seriously Clutch. You can (and should) scale the workouts to fit your level, but you should never scale so much that you don't feel challenged. Every workout should feel difficult. Your heart should be racing and you should be sweating. Push yourself as much as you can. Rest when you must, but don't take more than a minute or two to catch your breath. The Clutch Life Trainer doesn't end with these workouts. You need to carry the same willingness to work with you into your kitchen and everyday life. No, you don't have a super-specific diet to follow, but if you follow the flexible game plan I've laid out for you, you'll see fantastic results in your physique, performance, and overall health. The Clutch Life is all about putting your best foot forward every single day. | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Protein: ► Signature Amino Plus Energy: ► Signature BCAA: ► Signature Creatine Monohydrate: ► Signature Fish Oil: ► Signature Green Tea: ► Signature Joint Support: ► Signature L-Carnitine: ► Signature Micronized Glutamine: ► Signature Multivitamin: ► Signature Pre Workout: ► Signature Test Booster: ► Signature Vitamin D3: ► Signature ZMA: ► Bodybuilding.com Clothing: ========================================­===== | Bodybuilding.com | ► Supplement Store: ► Sales & Specials: ► Fitness Articles: ► Premium Fitness Plans: ========================================­===== | Follow Us | ► Twitch: ► YouTube: ► Facebook: ► Instagram: ► Twitter: ► Google+: ► Pinterest: ► Spotify: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


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! Get Abel Albonetti's Shoulder Workout ► Essential MuscleTech Supplements ► Sign-Up For Our Fitness Programs ► MuscleTech-sponsored athlete and Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. He knows they help build muscle for a balanced physique and push your training intensity to new heights. This workout is something I do to bust through plateaus, explains Albonetti. I don't like to use this workout every single week, because it is extremely taxing on your muscles. But if you feel like your gains are slowing, or you just want to kill your shoulders, try this workout. If you've seen his How to Get Six-Pack Abs Using Supersets workout, you know when Albonetti says it's a killer, he's not messing around. With 11 exercises—including supersets, dropsets, and giant sets—this workout is guaranteed to destroy your shoulders. | Abel Albonetti's Shoulder Workout for Mass | 1. Dumbbell Shoulder Press - 5 sets, 6-12 reps 2. Standing Barbell Press Behind Neck - 5 sets, 8-10 reps 3. Superset Side Lateral Raise - 4 sets, 12 reps Standing Dumbbell Upright Row - 4 sets, 12 reps 4. Standing Low-Pulley Deltoid Raise - 4 sets, 12-15 reps 5. Superset Reverse Flyes - 4 sets, 12 reps Face Pull - 4 sets, 12 reps 6. Smith Machine Shrug - 6 sets, 12 reps 7. Giant Set Seated Side Lateral Raise - 3 sets, 12 reps Front Dumbbell Raise - 3 sets, 12 reps Seated Bent-Over Rear Delt Raise -3 sets, 12 reps ========================================­===== | Recommended Supplements | MuscleTech NITRO-TECH 100% Whey Gold ► - Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein - Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate MuscleTech Amino Build Next Gen ► - Clinically Dosed Performance Enhancing Bcaa Formula With Betaine - Builds Muscle And Enhances Performance* MuscleTech NITRO-TECH Crunch Bar ► - 22G Of High-Quality Protein In A Gourmet, High-Performance Protein Energy Bar - Each Gluten-Free Bar Contains 5G Of Fiber ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin. Read the Full Article by Jacob Wilson, Ph.D., CSCS ► Recommended Supplements ► By day, I'm a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret—OK, it's no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular. To me, bodybuilding is fascinating because it's based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn't mix, right? But they do, as we see in our lab on a regular basis. At any given time, we're doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it. I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin. ========================================­===== Dymatize Iso-100 ► - Whey Protein Powder for Building Muscle* - Ultra-Fast Absorption to Build and Repair Muscle* Dymatize Elite 100% Whey Protein ► - Whey Protein Powder to Build Muscle* - High Quality Protein, Loaded with Muscle Fuel and a New Improved Taste* Dymatize Elite Casein ► - Night-time Protein Powder for Muscle Recovery* - Slow Release Casein to Feed Muscles Overnight and Recover from Intense Training* ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


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! ► Shop Bodybuilding Signature Supplements: ► Premium Fitness Plans: ► Get the Full Workout: You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together four complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way. Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you've completed all the movements. No rest until you've finished a round! Once you've completed the warm-up, grab a set of dumbbells, and get your mind and some weights ready. The first time you do the routine, just work through each complex as best as you can, and don't worry if it feels a bit awkward or the weights you have aren't ideal. If you have more than one pair of dumbbells available, you'll probably want increase or decrease the weight depending on the complex. In general, use as much weight as you can, but don't go so heavy you can't move well. Rest 2-3 minutes between complexes, and be ready to work. | The Ultimate Full-Body Workout | Warm-Up: Perform 1 Round 1. Dumbbell Halo: 10 reps in both directions 2. Standing Dumbbell Reverse Fly: 10 reps 3. Standing Dumbbell Scap Raise: 10 reps 4. Dumbbell Romanian Deadlift: 10 reps 5. Single-Leg Deadlift Walk: 10 reps per leg 6. Dumbbell Goblet Squat: 10 reps 7. Plank: 30 sec. 8. Jump Squat: 10 reps Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds 1. Dumbbell Clean: 3 reps 2. Dumbbell Push Press: 3 reps 4. Dumbbell Front Squat: 3 reps Complex 2: Perform 4 rounds, resting 60 sec. between rounds 1. Dumbbell Crush Press from Floor: 10 reps per leg 2. Bent-Over Row: 10 reps 3. Reverse Lunge: 10 reps per leg Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between. 1. Single-Arm Dumbbell Snatch: 10 reps 2. Single-Arm Dumbbell Farmer's Carry: 100 feet 3. Dumbbell Get-Up Sit-Up: 8 reps 4. Renegade Row: 10 reps | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Protein: ► Signature Amino Plus Energy: ► Signature BCAA: ► Signature Creatine Monohydrate: ► Signature Fish Oil: ► Signature Green Tea: ► Signature Joint Support: ► Signature L-Carnitine: ► Signature Micronized Glutamine: ► Signature Multivitamin: ► Signature Pre Workout: ► Signature Test Booster: ► Signature Vitamin D3: ► Signature ZMA: ► Bodybuilding.com Clothing: ========================================­===== | Bodybuilding.com | ► Supplement Store: ► Sales & Specials: ► Fitness Articles: ► Premium Fitness Plans: ========================================­===== | Follow Us | ► Twitch: ► YouTube: ► Facebook: ► Instagram: ► Twitter: ► Google+: ► Pinterest: ► Spotify: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


If you're looking to round out your muscular physique, a strong back is an absolute must. Try this intense, high-volume workout to put on size and build a stacked back! ► Shop Bodybuilding Signature Supplements: ► Premium Fitness Plans: ► Get Abel's Full Workout Here: | Abel's Ultimate Back Workout | 1. Wide-grip bent-over barbell row: 5 sets of 12, 10, 8, 6, 4 reps, 2. Wide-grip weighted pull-up: 5 sets of 8-10 reps 3. Single-arm dumbbell row: 6 sets of 12 reps 4. Reverse-grip lat pull-down: 4 sets of 10-12 reps 5. Close-grip seated cable row: 4 sets of 10-12 reps 6. Prone dumbbell bench row: 3 sets of 8-12 reps, triple dropset 7. Triset: 3 sets of 10-15 reps a. Wide-grip lat pull-down b. Straight-bar cable pull-down c. Standing low-cable row Looking to build a broad back? Of course you are. While the back might not be one of the standard go-to show muscles or have an international day named after it—ahem, chest—a wide, muscular back is essential to a well-rounded physique. It's the key to looking dense, thick, and powerful. This upper-body workout will help you lift your way to larger lats, stronger traps, and a muscular middle back. Some of the movements will even hit your biceps and shoulders. Follow my directions, and you'll be well on your way to a barn door back in no time. READY, WILLING, AND ABEL This hypertrophy workout is a high-volume, muscle-building assault. It will most definitely help you build the solid, thick back musculature you're after, but it won't be easy. You'll need to put in some serious work. Get your head ready, because this bomber back session includes a hearty helping of dropsets, trisets, intraset stretching, and good ol' heavy lifting. Lift to failure on all your sets, but stay focused on form. Keep your rest periods to a minimum and don't waste time. During my hypertrophy workouts, I keep my own rest between sets to roughly 60 seconds, and I never exceed 80 seconds. All of these movements emphasize the lats, delts, and traps while throwing in a good amount of midback and shoulder work. Let's get started. | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Protein: ► Signature Amino Plus Energy: ► Signature BCAA: ► Signature Creatine Monohydrate: ► Signature Fish Oil: ► Signature Green Tea: ► Signature Joint Support: ► Signature L-Carnitine: ► Signature Micronized Glutamine: ► Signature Multivitamin: ► Signature Pre Workout: ► Signature Test Booster: ► Signature Vitamin D3: ► Signature ZMA: ► Bodybuilding.com Clothing: ========================================­===== | Bodybuilding.com | ► Supplement Store: ► Sales & Specials: ► Fitness Articles: ► Premium Fitness Plans: ========================================­===== | Follow Us | ► Twitch: ► YouTube: ► Facebook: ► Instagram: ► Twitter: ► Google+: ► Pinterest: ► Spotify: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Get Hunter's Full Program: Building a barrel chest isn't easy, but it doesn't have to be complicated. Build a set of powerful pecs with Hunter Labrada's 5-exercise chest workout! Nearly every guy in the gym hungers for a bigger, broader, stronger chest. Heck, the chest is the only body part with its own holiday: Monday, aka International Chest Day. Building a barrel chest isn't easy, but it doesn't have to be complicated. This workout contains only five main exercises, but it's exactly what you need to carve powerful pecs. My five-move chest blast pushes you to start heavy with incline dumbbell presses. It moves into isolation work with incline dumbbell flyes, stretching your chest and drawing nutrient-rich blood into the muscle. From there, you'll jump to machines and knock out a Smith machine bench press and pec deck fly, fully engaging your chest as your stabilizer muscles start to fail. The workout ends with dumbbell pullovers for maximum shape. You only need to complete this workout once every week. Push it hard and it's all you'll need. PUSH YOUR PECS Give this workout a shot on your next chest day. I guarantee you won't be disappointed! Drop any questions or ideas in the comments section below. I'm excited to hear what you think! Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


If you've ever wondered if intermittent fasting is right for you, check out these great health and fitness benefits that show just how effective fasting can be to help you reach your goals! Jim Stoppani's Favorite Supplements ► Read Jim Stoppani's full Intermittent Fasting Article ► | Jim Stoppani's Training Programs | 12-Week Shortcut to Size ► 6-Week Shortcut to Shred ► 6-Week Shortcut to Strength ► Intermittent fasting refers to periods of fasting followed by periods of feeding. The typical daily intermittent fasting diet—and the one that I follow—is called a 16:8, where you're basically fasting for 16 hours of the day, and eating for only eight hours. We already have periods of fasting in our normal lives as a result of our daily sleeping patterns. The reason it's called breakfast is because you fast while you sleep and break your fast with the first meal you eat when you wake up. Most people fast for about 12 hours and eat for about 12 hours. By simply extending that fasting window by a few more hours, so that you're fasting for 16 hours and eating only for eight, you'll derive many of the benefits of intermittent fasting that are lacking with normal eating schedules. Benefit 1: Greater Fat Loss Research I was a part of at Yale University School of Medicine showed that—contrary to popular belief—your metabolic rate increases when you follow intermittent fasting. This ups the number of calories your body burns in a day. The way intermittent fasting does this is by supporting gene activity. Fasting turns on genes, which in turn produce proteins that make the body less efficient. While this may sound like a bad thing, it is actually very beneficial for fat loss.[1] Benefit 2: Improved Health Research shows that intermittent fasting supports immune function, which means you'll be less likely to get sick and need to skip days in the gym. Other studies also show that intermittent fasting promotes normal insulin sensitivity and cardiovascular health![2] Benefit 3: Helps Fight Jet Lag Believe it or not, intermittent fasting can help fight jet lag. Research shows if you fast for at least 16 hours, it helps to erase what's called our food clock. Our bodies work on a 24-hour clock based on light cues. This clock helps to signal when it's time to eat or sleep, which is why we naturally become drowsy when it gets dark and more alert when it is light. When you change time zones, your body clock must adjust to the change in cues, which is why you can feel tired and off when you travel to a new time zone. But light isn't the only signal your body uses to set these patterns. There are a variety of other cues throughout the day to help program your body clock, and one of them is eating. Benefit 4: Convenience When I wake up in the morning, I don't have to make breakfast, I don't have to prep food for my lunch—I really don't have to even think about food until 4 p.m.! | Recommended Supplements | Jim Stoppani's Pro JYM Protein ► - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Jim Stoppani's Pre JYM ► - Pre-Workout Powder Powerhouse* - Scientifically Advanced All-In-One Formula for Improved Workouts* Jim Stoppani's Post JYM Active Matrix ► - Post-Workout Powder for Recovery and Growth* - Powerful Cocktail Designed to Help Boost Repair, Maximize Recovery, and Build Muscle* ========================================­===== | References | 1. Hildebrandt, A. L., & Neufer, P. D. (2000). Exercise attenuates the fasting-induced transcriptional activation of metabolic genes in skeletal muscle. American Journal of Physiology-Endocrinology and Metabolism, 278(6), E1078-E1086. ► 2. Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of Nutritional Biochemistry, 16(3), 129-137. ► ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


This is Arnold Schwarzenegger's blueprint—his workout program, nutrition plan, training philosophy, history, knowledge, thoughts on motivation, and more. Blueprint To Mass Training Program: Blueprint To Cut Training Program: This is Arnold Schwarzenegger's blueprint. It's your map to an iron mind, epic physique, and incredible legacy. Here's your exclusive first look at our most incredible training program yet. There's a legend behind every legacy. There's a blueprint behind every legend. This is your map to success. Learn from the best bodybuilder of all time and build your own legacy. Blueprint To Mass Stack: Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


The MASSter, CT Fletcher himself, has arrived to deliver his 10 Commandments of Muscle Growth. Watch the videos and get ready to grow like crazy! View CT In All His Glory: All right, all you Iron Addicts, listen the fuck up: You've heard me command you to grow on multiple occasions, but many of you barbell monkeys still don't seem to get what growth really means. So it's time for another lesson in ironology. I'm the ironologist, you are my pupils, and I will deliver unto you my 10 Commandments of Muscle Growth! Now, my name ain't CT Fletcher if I don't bring some hair-raising intensity into this article, so you better stand the fuck up and get ready to take notes. This iron knowledge isn't the kind of thing you want to absorb while sitting on your pizza-eating ass. Get ready, little one: Class is in session and shit is about to get real. Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Ready for the most badass history lesson you've ever had? Learn about the most powerful of all muscle-building exercises from the legends who introduced it to the gym long ago! Read The Full Article ► MusclePharm Hardcore Series Supplements ► People call the squat the king of exercises. But it's more than that. It's the first exercise you ever did—and nobody even taught you how. You invented it—we all did—deep in our early childhood, the first time we needed to pick up a toy off the ground. Back then, we didn't know the movement even had a name, but we knew we could rest comfortably in it for minutes on end. Some of us stop squatting as we grow up. In some cultures, it remains the default rest position, and you'll see people casually squatting as they wait on street corners and train platforms. But others take the squat dead seriously, putting immense loads on their backs. They squat to break records, or to build superhuman legs. At its best, the motion is the same as when you were a child. You sit down; you stand back up. As an exercise, the weighted squat has its own unique history which predates bodybuilding, powerlifting, and even Olympic weightlifting. Its roots stretch back to the days when weight training was the domain of professional strongmen, who performed incredible feats of strength in front of wide-eyed audiences. THE STRONGMAN EUGENE SANDOW You probably don't associate the most famous Victorian strongman with squatting. He is better known today as the first bodybuilder, as well as the inspiration for the Sandow trophy given annually to the winner of the Mr. Olympia title. His legendary physique was the product of a life spent putting heavy dumbbells, barbells, and kettlebells overhead using a wide range of presses, jerks, and snatches. But legs like his weren't the product of overhead lifts alone. In his landmark 1894 book Sandow's System of Physical Culture, he also made one of the earliest recommendations in print to use squatting movements for quadriceps development. In a description that holds true today, he wrote, By bending the knees, dip the body in a vertical line to the heels, keeping the back straight and the chin drawn in. Recover and repeat the movement until the muscles ache. THE INNOVATOR HENRY MILO STEINBORN German-born strongman and wrestler Henry Steinborn was perhaps the world's first squat specialist, at a time when heavy squats were still relatively unknown. He could also more than hold his own in more famous lifts—including a 375-pound clean and jerk that stood unmatched for years—but today he is best known for a squat variation that came to be known as the Steinborn lift. Steinborn's namesake movement is an unassisted heavy squat wherein the lifter tips a loaded barbell onto his back, squats for reps, and then tips the barbell back over onto one side. Steinborn lifted over 500 pounds in this manner for reps, a number unthinkable in today's gym. Steinborn remained an active exhibition lifter and wrestler for decades, but his major contribution was to cement the barbell squat as a staple of strength and power training. ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Eduard Checo from Barstarzz will teach you the five exercises you need to learn in order to perform a muscle up. And no, you're not too big or tall to perform a muscle-up! Get your free workout routine to achieve the muscle-up ► Subscribe to Barstarzz YouTube channel ► Sales & Specials ► | Featuring | Eduard Checo @edbarstarzz ► & Samer Delgado @fitnessblazt ► | Gym | Filmed at Crossfit Giant ► | Muscle Up Exercise Progression | 1. Pull ups 2. Knee raises 3. Jumping muscle ups 4. Straight bar dips 5. Negative muscle ups ========================================­===== | Recommended Supplements | Pro Jym Protein ► - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Cellucor C4 Pre-Workout ► - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* Kaged Muscle Pre-Kaged ► - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Your shoulders matter greatly in the mission for mass. Use these 5 moves to add to your aesthetic masterpiece. Get Hunter's Full Program: Your shoulders are one of your most visible physical features. People can tell if your delts are on point, whether you're wearing a shirt or not. If your caps aren't full enough, do something about it! These five moves will help you build stare-worthy shoulders from the front, back, and side. This quick, hardcore workout begins with some of my favorite free-weight isolation exercises, then moves to machine lifts, which allow you to hoist heavy iron even after your stabilizer muscles fatigue. The workout gives special attention to two particular areas: the rear and lateral deltoid heads. The aim is to hit these muscles hard before moving to a machine press for overall development. Once your shoulders are shot, machines can help you push past the point of failure, delivering even greater gains in shoulder size and thickness. Check out the video, use the helpful tips, and get on track with your training! Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Pile on the pulls until your lats and upper back are cooked but your arms are primed for action. That's the recipe for an upper body that will put any T-shirt to the test! Recommended Supplements ► Get the Full Workout ► ========================================­===== | Recommended Supplements | BCAA Power Powder ► - Fermented Amino Acids - With Glutamine and Electrolytes Lean Pro8 ► - Super Premium Protein Powder! - Fast, Medium And Slow Release Proteins For All-Day Lean Muscle Support!* Super Charge Pre-Workout ► - All-in-one Preworkout Powder - 10 Clinically Dosed Performance Ingredients Provide the Best Pump, Focus, and Performance Possible. Absolutely No Proprietary Blends. ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Rising Up: The Story of Wheelchair Bodybuilder Nick Scott Фрагмент с начала видео Rising Up: The Story of Wheelchair Bodybuilder Nick Scott Фрагмент с середины видео Rising Up: The Story of Wheelchair Bodybuilder Nick Scott Фрагмент с конца видео Rising Up: The Story of Wheelchair Bodybuilder Nick Scott
Rising Up: The Story of Wheelchair Bodybuilder Nick Scott

A car accident left Nick Scott unable to walk, but it didn't derail his competitive ambitions. He's become a shining light in wheelchair bodybuilding and an inspiration to lifters everywhere! ► Shop Bodybuilding Signature Supplements: ► Premium Fitness Plans: ► Read Nick Scott's Full Story: | Follow Nick Scott | ► YouTube: ► Instagram: ► Facebook: It's easy to become jaded about stories of champion fitness athletes and bodybuilders who've overcome some sort of adversity. But once in a while, we're introduced to a man or woman whose struggle is so compelling, the odds so insurmountable, that it forces us to take notice and get inspired. The story of Nick Scott is one such account. An ordinary teenager, Nick had the usual aspirations of young men of his age: sports and girls. But his life changed on Aug. 17, 1998, when a tire blew out on his Buick Skylark. The car rolled over 5-1/2 times, ejected him, and then hit him in the back as a final indignity. He tells the story in the new video Rising Up: The Story Of Nick Scott. In his hospital bed, Nick wasn't certain he'd ever walk again. Paralyzed from the waist down, he fell into a deep depression while his body weight eventually ballooned to more than 300 pounds. Coming back wasn't easy. But eventually, his resilient character began to fight back. What's the one thing you gain from losing everything? he asks. It's perspective. Because it wasn't about if my glass was half empty or half full. I was just grateful that I had a glass. | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Protein: ► Signature Pre Workout: ► Signature Amino Plus Energy: ► Signature BCAA: ► Signature Fish Oil: ► Signature Creatine Monohydrate: ► Signature Multivitamin: ► Bodybuilding.com Clothing: ========================================­===== | Bodybuilding.com | ► Supplement Store: ► Sales & Specials: ► Fitness Articles: ► Premium Fitness Plans: ========================================­===== | Follow Us | ► Twitch: ► YouTube: ► Facebook: ► Instagram: ► Twitter: ► Google+: ► Pinterest: ► Spotify: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Your personal trainer, Lee Labrada, explains the principles of the Lean Body diet plan: portion size, meal frequency, foods you can eat, foods to avoid. (HD Reupload) Get Lee Labrada's Free Training Program ► Labrada Nutrition Supplements ► Welcome to your 12-Week Lean Body Challenge! Watch this Nutrition Overview and your personal trainer, Lee Labrada, will explain the principles of the Lean Body diet plan. Learn about portion size, meal frequency, foods you can eat, foods to stay away from and more! ========================================­===== | Lee Labrada's Recommended Supplements | Lean Pro8 Protein ► - Super Premium Protein Powder! - Fast, Medium And Slow Release Proteins For All-Day Lean Muscle Support!* Super Charge Pre-Workout ► - All-in-one Preworkout Powder - 10 Clinically Dosed Performance Ingredients Provide the Best Pump, Focus, and Performance Possible. Absolutely No Proprietary Blends. Lean Body Ready-to-Drink Protein Shake ► - Ready-to-Drink MRP! - A Complete Formula With 40g Of Protein, Full Of Nutrients With 0g Sugar! ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


IFBB pro bodybuilder and Animal athlete Evan Centopani has been around the block a few times when it comes to the ins and outs of training. Free & Flat Rate Shipping | Look for the B-Elite Badge ► Shop Animal Supplements ► IFBB pro bodybuilder and Animal athlete Evan Centopani has been around the block a few times when it comes to the ins and outs of training. And for those of you who want to get really big, he's got some advice you should heed. For Centopani, it's all about not getting into a rut—about anything. He's throwing down a challenge for you to be objective about not just your weight training program, but your whole life. Your goal: Never stop looking for ways to change and grow physically, emotionally, and mentally. Here are five specific things Centopani says can hold back your development: 1. You're overtraining and not getting enough rest. It's not enough to just give 100 percent in the gym, you also need to get enough rest. If you're busting ass in the gym, and then going out partying all night, there's no way you're gonna recover. You need actual rest to recover. 2. You're not training intensely enough. There's a difference between working out and training. Working out is what your grandma does at the senior center. Training is what Sylvester Stallone did in Rocky IV. People who go to the gym and do the same, half-ass routine will look the exact same five years from now as they do right now. To progress, you need to go where you haven't gone before. You need to crush it. 3. You're trying to stay too lean. I get it: You want to maintain a six-pack and a beach body all year round. You also want to get bigger and bigger. Well, it's damn hard to get bigger and leaner at the same time. If you're going to get bigger, thicker, and stronger, you need a surplus of calories. If you want to grow, you've got to eat; that's all there is to it. You can shed that weight later. 4. You're not setting your own standards. You listen to your mom, your girlfriend, your bros…. They're all going to tell you how great you are, how handsome you are, how big you are, how you should be Mr. Olympia, how you should have won that show…blah, blah, blah. No good bodybuilder ever looked at himself and liked what he saw. You need to set high standards for yourself, and go beyond what other people expect of you. 5. You're doing what you've always done. If you want to get to where you haven't been before—to get bigger than you've ever been, to have more strength, more endurance—you need to do something different. If you keep doing the same shit over and over and over again, you're never going to get far. Learn about progressive overload. Look inside to see what motivates you. Set aggressive goals, then get to it! ========================================­===== | Evan Centopani's Recommended Supplements | Animal Fury Pre-Workout ► - Potent, Powerful Pre-Workout Formula - Designed To Maximize Energy, Focus And Performance* Animal Whey ► - Whey Protein Isolate Powder to Support Muscle Building* - Loaded with Whey Protein Isolate to Supplement the Extreme Protein Requirements of Hardcore Lifters Animal Omega ► - The Complete Cardiovascular Support Vitamin Stack* - Supports Metabolism, Hormone Production, And Cardiovascular Health* Animal Pak ► - Daily Multivitamin Pack for Overall Health* - Supports Rigorous Training for All Competitive Strength and Power Athletes* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


The research is in. Here are four proven reasons why you should take advantage of the health and fitness benefits of whole-body training. Get Jim Stoppani's Favorite Supplements ► Shortcut to Shred Training Program ► Whole-body training, aka full-body training, refers to training every muscle group in one workout, rather than training them separately. Split-style training has been a staple of the bodybuilding community for years. With splits, you can lift more volume per individual muscle groups, but you sacrifice frequency. Whole-body training involves less volume per body part per workout, but each muscle group gets worked more frequently. Frequency, as it turns out, is the way to go. Here are four reasons why I think you should switch to whole-body training. 1. Greater Fat Loss Research shows whole-body training can improve fat loss over typical split-style training. In one study, individuals who performed whole-body workouts three times per week lost more body fat than those who were following a typical split-style training program.[1] Whole-body training appears to influence fat loss through gene activation—my area of study while at Yale School of Medicine. Gene activation is critical for determining training outcomes, be it muscle growth or fat loss. Whole-body training instigates gene activity to keep metabolic processes revved up in every single muscle, an effect that lasts all day long. Your body essentially burns more fat and carbs for fuel throughout the day with whole-body training. 2. Greater Muscle Mass In the same study, the whole-body training group gained slightly more muscle mass than the split training group. One possible reason: Whole-body subjects showed improved testosterone-to-cortisol ratios. The higher your testosterone is and the lower your cortisol is, the more anabolic you are. Activating this ideal anabolic ratio through frequent whole-body training maximizes potential muscle-protein synthesis, leading to greater muscle growth. 3. Greater Strength When researchers split the subjects into groups of stronger individuals—those who could squat heavier—and weaker individuals, they found the stronger individuals in the whole-body training program had greater strength gains than the stronger individuals assigned to split-style training. This suggests advanced lifters may experience even greater benefits from using a whole-body training programs than their novice counterparts. This represents a sea change among exercise scientists, who used to recommend beginners use whole-body training because it allows more frequency for training the motor system and nervous system—the main changes a newbie sees in the first few weeks of training. Now it appears the greater frequency of whole-body training may be of greater benefit to experienced lifters seeking to improve their strength gains. 4. Greater Overall Health By activating genes in every muscle fiber every single day, whole-body training keeps metabolic processes firing, which plays a role in helping to prevent the onset of various metabolic diseases. At age 49, I'm in the best shape of my life, both inside and out. Whole-body training is one of the reasons why. ========================================­===== | References | Crewther, B. T., Heke, T. O. L., & Keogh, J. W. (2016). The effects of two equal-volume training protocols upon strength, body composition and salivary hormones in male rugby union players. Biology of Sport, 33(2), 111. ► ========================================­===== | Recommended Supplements | Jim Stoppani's Pro JYM Protein ► - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Jim Stoppani's Pre JYM ► - Pre-Workout Powder Powerhouse* - Scientifically Advanced All-In-One Formula for Improved Workouts* Jim Stoppani's Post JYM Active Matrix ► - Post-Workout Powder for Recovery and Growth* - Powerful Cocktail Designed to Help Boost Repair, Maximize Recovery, and Build Muscle* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Increase Your Bench By Avoiding These 3 Common Pitfalls Shoulders tucked, sternum high, upper back tight, knees lower than hips—learn all of the tips for increasing the strength of your bench and perfecting your form. Check Out Silent Mike's Training Programs ► Sales & Specials ► | Silent Mike | Instagram ► YouTube ► | Alan Thrall l Instagram ► YouTube ► Untamed Strength Gym ► | Connor O'Neal | Instagram ► ========================================­===== | 3 Common Bench Press Mistakes | 1. Elbows flaring too early or too late ► 0:35 2. Leg drive and how much you legs play a roll in bench pressing ► 1:52 3. Bar path ► 3:32 ========================================­===== | Muscle-building Supplements | Pro Jym Protein ► - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Cellucor C4 Pre-Workout ► - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* Optimum Nutrition Gold Standard 100% Whey ► - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Arnold's legacy, physique, and success are products of his unique vision and drive. Get some motivation by watching this video and learn how to apply Arnold's bodybuilding insights to your own life. Sales & Specials ► Many of us have fuzzy visions of our future. Even as adults, we often struggle to decide who we want to be, what we want to do, and what kind of blueprint we want to leave behind. Arnold Schwarzenegger, however, knew from a young age exactly who he wanted to become. He wanted not to be a great bodybuilder, but the very best. He visualized it, he worked for it, and he actualized it. This is how Arnold turned dreams into reality. Follow in his footsteps, learn from his hard work, and build your own legacy. ========================================­===== | Recommended Mass-Building Supplements | Protein ► - Whether you're looking to burn fat or build mass, protein supplementation can help you reap faster results. Protein assists with fat loss and muscle building, repair, and maintenance.* Pre-Workouts ► - Pre-workout supplements are designed to support increased energy, focus, and endurance in the gym. Testosterone Support ► - Natural test boosters use herbs and botanicals to promote optimal testosterone levels, thereby supporting performance, strength gains, and muscle growth.* Creatine ► - Help fuel your muscles during high-intensity exercise. Creatine supports muscular endurance so you can push out more reps. It may also help increase your speed and assist with explosive movements.* Post-Workout ► - Encourage optimal muscle growth with a post-workout recovery product. These supplements promote muscle repair, replenish energy stores, and reduce muscle breakdown after a grueling workout.* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Take a cue from Calum von Moger's old-school ferocity and knock out this quick, intense 20-minute chest workout! Get Calum's Full Workout | Follow Calum Von Moger's 6-Week Mass Training Program | Calum Von Moger's Supplement Stack | This quick chest blast is one of the short-burst workouts I used leading up to the 2014 WFF Universe competition in Seoul, South Korea. This high-octane, hardcore chest hit should only take you 20 minutes. Keep up a quick pace and use the rest prescribed! The workout is great for hypertrophy, getting ripped, and getting ready for a show. It consists of five exercises arranged strategically to pre-exhaust, stretch, build, pump, and flood your chest with muscle-making blood. Don't sell yourself short. Get in, get it done, and get out! Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


The most intense arm workout you'll do this year is right here. With nothing more than some dumbbells and a single cable stack, you'll get the pump of your life. Are you ready to earn it? Sales & Specials ► ========================================­===== Today, you'll take your arm training to a new level by attacking your biceps and triceps from all angles. You'll also use supersets, dropsets, and negative reps to shock your arms into growth. This workout isn't for beginners or anyone looking for a quick pump. I can't promise it will be easy—in fact, it's downright brutal and intense—but it will blow up your arms! Feel free to add this workout to your routine whenever you feel like stepping things up and chasing the pump, whether that's once a week or once a month. It should take you 45-60 minutes to complete. Now, let's rock. INCLINE DUMBBELL CURLS For each of the exercises in today's workout, perform 3 sets of 15, 10, and 5 reps. As the reps decrease, the weight you use and the intensity you bring should increase. Use the first set of 15 reps as a warm-up to solidify the mind-muscle connection, find your tempo, and get used to stretching and squeezing the muscle. The most important thing here is fully stretching the biceps and fully squeezing at the top, or at peak contraction. Also, keep your palms facing forward or even outward as much as possible. When you get to the last set, complete 5 reps. As soon as you hit muscle failure, reduce the weight by 50 percent, and keep cranking out the reps. Even as your approaching failure, make sure your form is solid. Get Jason Wittrocks Arm Workout ► EAS Myoplex Supplements ► ========================================­===== | Recommended Supplements | Myoplex Ketogenic Meal Replacement ► - The Perfect Ratio For Fat Burning* - Designed To Support Muscle Growth And Healthy Recovery* Myoplex BCAA + Electrolytes ► - BCAA Powder with Electroyltes to Sustain Performance* - Boost Muscle Protein Synthesis and Jump Start Your Recovery!* Myoplex Micellar Casein ► - Casein Featuring 26g Protein to Support Recovery* - While You Sleep: Recover, Relax and Grow Muscle* ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


If you have limited time to train and can only make it to the gym a few days per week, try out this 40-minute full-body circuit workout! Get Sean's Full Workout Routine Here: When I was in the military, I didn't have a lot of time to work out during my long days on duty. To combat the time crunch, I made a full-body circuit workout to take advantage of every second in my workout. If you like to train fast and hard, this workout is for you. My circuit is a high-intensity rush. You can finish the workout in about 40 minutes. In a few spots throughout the session, you can choose to rest completely or perform active rest exercises like jumping jacks, push-ups, burpees, or mountain climbers. Whether you rest or stay active, you will get the best possible workout you can do in this window. This workout includes two exercises per large muscle group—legs and back—and one exercise per small muscle group. Most people don't like doing legs, so I put them first in this session. Exhaust your legs right from the start to fire up your metabolic furnace and make your entire workout harder. Right after you work on your legs, you've got a superset for back, and then you'll finish with a series of exercises for the smaller muscle groups. At that point, there is no rest between exercises or supersets! Check out the workout below, follow the tips for each exercise, and get the job done. Let us know what you think of the workout in the comments at the bottom of the page!


Kizzito Ejam calls this his shoulder-pad workout, because it zeros in on his upper pecs and front delts. You won't get bigger without them both coming up, he says. Get Kizzito Full Chest & Shoulder Workout | Muscle-Building Supplements | His approach—as you'll see in the video—is Ejam at his freewheeling best: fun, athletic, and unconventional. Even if you're not inclined to do his workout, you'll find some of his exercise variations novel and perhaps a good fit for your own routine. One caveat: Beginners should focus on training chest and shoulders more comprehensively than this more focused workout allows. This workout is best suited for lifters who are a little more advanced. Bodybuilding.com: SALES & SPECIALS | FITNESS ARTICLES | 1 ONLINE SUPPLEMENT STORE | FREE FITNESS PLANS | Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


It's time to crush chest with this advanced workout from athlete Abel Albonetti. Get ready to crank up the intensity with pause reps, super sets, giant sets, and intra-set stretching. Online Personal Training with Abel ► Free Shipping on Orders Over $49 MuscleTech Supplements | Look for the B-Elite Badge ► | Follow Abel Albonetti | YouTube ► Facebook ► Instagram ► Twitter ► Snapchat ► Abelbody Building a bigger chest doesn't have to feel like brain surgery. Try this intense, high-volume chest workout to put on size and build a big chest! ========================================­===== | Recommended Supplements | MuscleTech NITRO-TECH 100% Whey Gold ► - Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein - Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate MuscleTech Amino Build Next Gen ► - Clinically Dosed Performance Enhancing Bcaa Formula With Betaine - Builds Muscle And Enhances Performance* MuscleTech NITRO-TECH Crunch Bar ► - 22G Of High-Quality Protein In A Gourmet, High-Performance Protein Energy Bar - Each Gluten-Free Bar Contains 5G Of Fiber ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


If you're serious about your upper body, you need this workout in your arsenal. You'll move heavy weight, thrash every muscle fiber, chase high volume, and leave the gym with nothing left! Check Out the Full Chest Workout Article ► Essential MuscleTech Supplements ► Strongest Deals of the Week ► MuscleTech athlete and elite bodybuilding coach Dylan Thomas doesn't always train chest on Monday, but when he does, he brings a workout that maximizes every mechanism of muscle growth, and hits every fiber from the top of the chest to the bottom. For my chest training, I like to focus on working top to bottom, he says. That means we start on an incline, then move to flat, then move to things like decline or dips. But that's not all he packs into this hour-long routine. Pre-exhaust? Check. Heavy weights for mechanical tension? Check. Supersets and burnouts for maximum muscle damage? Check and double-check. Don't be fooled by the familiar movements and rep-ranges. This is advanced bodybuilding at its finest, and works best if you have big-time goals. I like to use this workout to cut down for a photo shoot or for contest prep, Thomas says. | Dylan Thomas's Chest Routine | 1. Superset: 4 Sets Machine Chest Fly - 12 reps Incline Dumbbell Press - 12 reps 2. Barbell Incline Bench Press - 4 sets of 6 reps 3. Superset: 4 sets Bent-Over Cable Fly - 12 reps Bench Press - 8 reps 4. Triset: 4 sets V-Bar Dip - 10 reps Push-up 10 reps, with hands on push-up handles or DB's Low-to-High Cable Fly - 10 reps 5. Dumbbell Fly - 3 sets of 12 reps ========================================­===== | Dylan Thomas's Essential MuscleTechSupplements | MuscleTech NITRO-TECH 100% Whey Gold ► - Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein - Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate MuscleTech Platinum Multivitamin ► - Advanced High-Potency Vitamins and Minerals - 20 Vitamins and Minerals with 865mg of Amino Acids to Support General Health* MuscleTech Vapor X5 Next Gen Pre-Workout ► - 5-In-1 Pre-Workout Formula - Designed To Enhance Muscle Strength And Recovery* MuscleTech Amino Build Next Gen ► - Clinically Dosed Performance Enhancing Bcaa Formula With Betaine - Builds Muscle And Enhances Performance* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Don't be that guy who butchers the deadlift while everyone else in the gym watches in horror. Pull more weight using better form with record-setting powerlifter and natural bodybuilder Layne Norton! See The Complete Guide: For the first half of my lifting career, I avoided deadlifts. (I was guilty of doing the same with squats.) Why? They were hard, and I just really didn't want to do them. Sound familiar? Then I decided that my back needed to be brought up to the same level as the rest of my body. I consistently started incorporating deadlifts, and that made all the difference. When I did my first series of natural pro shows in 2010, the judges couldn't believe the changes I'd made to my back size and density. Now five years later, my back's gotten even bigger, and my deadlift has gotten even better. When I began deadlifting consistently, I did more than just pick up heavy bars, though; I researched proper form and how to execute the lift. I also learned from some of the best people I know, including Ben Esgro, Dr. Mike Zourdos, and USAPL World Team head coach Matt Gary. Compiling all of that information led me to where I am today, and I'll use those same lessons to teach you how to deadlift safely and efficiently using both the conventional and sumo stance. Don't fear the deadlift. Master it with my complete guide! Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Before you hit the weights, make sure you know these 5 basic training principles for maximum muscle growth! View the Full Article | Dymatize Nutrition Products | I know, I know, you're champing at the bit to get started in the gym. Although I'm glad you're enthusiastic and ready to go, it's important that you learn sound training principles before you start hitting the weights! My second muscle-building law is about the five training principles you'll need to know before you start lifting for growth. Watch the video, take some notes, and then go hit the gym! Bodybuilding.com | SALES & SPECIALS | FITNESS ARTICLES | 1 ONLINE SUPPLEMENT STORE | FREE FITNESS PLANS | Follow Us | YOUTUBE | FACEBOOK | INSTAGRAM | TWITTER | GOOGLE+ | PINTEREST | SPOTIFY | We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Larry Edwards supersets biceps and triceps exercises, but that's just the beginning. Try his high-intensity, high-volume approach to forging high-caliber guns. Larry Edwards Total Arm Definition Routine ► Shop MusclePharm Supplements ► Coupons & Deals ► Some bodybuilders take a minimalist approach to arm training. They figure that in the grand scheme of lifting, the arms are relatively small body parts compared to, say, quads and back. MusclePharm-sponsored athlete Larry Edwards would not be one of those people. Each time he trains arms, he launches a blitzkrieg involving supersets, high volume, and high intensity. The result: an insane pump and more inches on his arm measurement. Edwards insists this approach will work for everyone who seeks sleeve-shredding arms, including you. This won't take all day, either. Limit your rest periods and you should be able to get through this massive workout in less than an hour—probably more like 45 minutes. | Total Arm Definition Workout | EZ-Bar Curl - 4 sets at 20,15,15,15 reps Cable Rope Overhead Triceps Extension - 4 sets at 20, 15, 15, 15 reps Triceps Pushdown - 4 sets at 20, 15, 15, 15 reps Dumbbell Alternate Bicep Curl - 4 sets at 20, 15, 15, 15 reps Barbell Curl - 4 sets at 20, 15, 15, 12 reps Dips - 4 sets at 20, 15, 15, 12 reps Tricep Dumbbell Kickback - 4 sets at 20, 15, 15, 12 reps Triceps Pushdown - 4 sets at 20, 15, 15, 15 reps Alternate Incline Dumbbell Curl - 4 sets at 20, 15, 15, 15 reps Cable One Arm Tricep Extension - 4 sets at 20, 15, 15, 15 reps Concentration Curls 4 sets at 20, 15, 15, 15 reps ========================================­===== | Recommended Supplements | MusclePharm Combat Crunch Bars ► - Delicious Protein Bar with Only 210 Calories - Gluten Free, Low Sugar, & Low Net Carb Multi-Layered Baked Bar MusclePharm Combat 100% Whey ► - 25G Fast Digesting Protein - Ultra Premium 100% Whey MusclePharm Assault ► - Pre-Workout Powder for Improved Workouts* - Pre-Workout Formula for Energy, Focus, Strength, and Endurance* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Crunched for time? Performix athlete Scott Mathison shows how to hit every major muscle group in this stepped-up, full body superset workout. Shop Performix Products ► Sales & Specials ► Scott Mathison's Full Body Superset Workout ► We’d all love a couple of free hours in our daily schedule to complete a weight workout, but for some of us, that’s not an option. Being short on time doesn’t mean you have to settle for inferior results, however. Performix athlete Scott Mathison designed this workout for home trainers or anyone who wants the benefits of a resistance workout without missing their next appointment or class. “This workout consists of nine exercises that hits each of the major muscle groups,” says Mathison. “Four of the exercises are multijoint movements, which engage more of the body’s musculature than single-joint movements. Multijoint movements such as squats, dumbbell bench presses, pull-ups, and military presses allow you to push heavier loads than single-joint movements, which in turn has a greater effect not only on building muscle but also burning more calories.” Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. To determine the load that’s right for you, Mathison recommends using a weight where you can complete 10 reps but not 11. If you can, adjust the load accordingly. You’ll repeat each superset and giant set for two rounds, resting 1-2 minutes only after you complete all exercises in each grouping before jumping into the next. “Of course, you can load more weight on a bar and/or increase the number of reps you complete if you sacrifice good form, but doing so diminishes the focus on the target muscles and increases your risk of injury,” he adds. If you don’t know how to do a movement correctly, click on it, and you’ll see a video and step-by-step tutorial. Given that this is a low-volume workout, it’s a good idea to do it several times a week. ========================================­===== | Scott's Favorite Supplements | Iridium Series IONi Pre-Workout ► - Multi-Phase Pre-Workout With Time-Release Phosphatidic Acid* - Designed Exclusively For Elite Athletes Seeking To Sharpen Their Edge* ISOi 9:2:2 BCAA ► - Multi-Phase BCAA with Advanced Peptide Complex* - A Dynamic Formula Designed to Support and Sustain Every Ounce of Muscle You Gain* Pro Whey+ ► - 22G Of Protein With Time-Release Amino Beads For Amplified Strength And Recovery* - Designed To Support Extended Muscle Protein Synthesis PUMP Pre-Workout ► - Pre-Workout Powder For Explosive Workouts - Advanced Pre-Workout With Agmatine For Extra Pump And Performance ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


The Rock and Mark have both focused on fitness through their lives. Their new movie tells the story of three bodybuilders who get in over their heads. (HD Reupload) Read Mark Mark Wahlberg & The Rock's Full Article ► Top 50 Best Supplements ► To get ready for starring roles in the upcoming blockbuster Pain & Gain, Mark Wahlberg and Dwayne The Rock Johnson had to prepare their bodies to flex the mass bodybuilders are famous for carrying. In this interview, they talk about their training for the movie and their personal lifting histories. Wahlberg got his start in music, rapping his way through the 90s, but weightlifting stuck with him through his emerging fame. Johnson grew up admiring his father and uncles, who cut their teeth as professional wrestlers. As he followed in their bootprints, he grew into a Rock so strong, the whole world wanted to smell what he was cookin'. ========================================­===== | Recommended Supplements | Pro JYM ► - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins LeanMode ► -Stimulant Free Fat Loss Support* - 5 Stimulant Free Modes Of Fat Burning* Pre JYM Pre-Workout ► -Pre-Workout Powder Powerhouse* - Scientifically Advanced All-In-One Formula for Improved Workouts* ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Learn some of Arnold Schwarzenegger's favorite classic bodybuilding exercises and preferred training techniques for building muscle. Get the knowledge you need to train for mass! ► Arnold Schwarzenegger's Blueprint to Mass: ► Arnold Schwarzenegger's Blueprint to Cut: When it comes to bodybuilding, Arnold Schwarzenegger knows best. His plan for quality mass and extreme strength isn't complicated. In fact, it's steeped in the fundamentals and old-school exercises that should be at the heart of everyone's program. It's a surefire road to growth, but it's fraught with pain and struggle. If you want to learn bodybuilding from the world's best bodybuilder, you're in the right place. | Basics Are Best | The biggest mistake being made in bodybuilding today is that people aren't covering basic exercises, says the Austrian Oak. And by basic, Arnold doesn't mean easy. Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform. Arnold disapproves: Today, when I go in the gymnasium, I don't see any of the kids learning about the clean and press, or the snatch, or the upright row from the floor. Schwarzenegger's insistence on the essential lifts is not due to some grandfatherly desire to live in the past. It comes from decades of continued interest and expertise in the industry, and from the hard-earned knowledge that it doesn't take fancy machines or off-the-wall programming to become arguably the best bodybuilder in history. Get back to your bodybuilding roots and experience unbelievable growth. | Arnold Schwarzenegger's Training Tips | Chest: There are three chest exercises that should always be done, Arnold says. The bench press, the incline bench press at different angles, and the dumbbell flye. Back: For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. Any kind of rowing movement will give you that thickness. Those are the exercises I relied on from the beginning of my career to the end. Arms: Arnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps. For triceps, Arnold says, we did a lot of narrow [close-grip] bench press in the early days. And then triceps push downs and overhead triceps extensions later. Shoulders: Arnold's shoulders were built by barbell presses, behind-the-neck barbell presses, lateral raises, military presses, and dumbbell presses. We always did presses behind the neck and a special dumbbell press which would stretch out the front delt at the bottom and fully flex it at the top. Now those are called Arnold presses. Legs The squat is the most important exercise to create big thighs, says Arnold. I did back squats, front squats, leg extensions, lunges, single-leg deadlifts, good morning exercises, and a lot of leg curls. Abs: The regular training we did for abs was just leg raises, knee raises, crunches, and sit-ups. We all believed in doing 500 reps of Roman chair sit-ups. ► Arnold Schwarzenegger's Blueprint Training Program: ========================================­===== | Recommended Mass-Building Supplements | ► Protein: ► Pre-Workouts: ► Testosterone Support: ► Creatine: ► Post-Workout: ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Stately shoulders are the key to any well-rounded physique. Build sculpted shoulders with this shoulder workout from IFBB bikini pro Brittany Tacy. Follow Brittany's Workout: Workout Videos for Women | Monster Milk | As an IFBB pro bikini athlete, I know the importance of a pair of stacked shoulder caps. They're the key to any well-rounded physique and can make your shoulders appear wider, your waist smaller, and your hips narrower. Strong shoulders mean balance, symmetry, and proportion. To build great shoulders, you can't just show up and go through the motions. Training is all about strength, intensity, growth, and that neverending desire to reach higher every time. Good genetics and natural talent are swell, but they don't mean anything if you're not willing to work for your goals. In other words, to build great shoulders, you have to lift heavy, sweat, and push yourself. I get a lot of questions about my shoulder routine. In general, I like to stick to the classic bodybuilding exercises, bump up the weight as I lift, and lower the reps. I throw in a couple dropsets for good measure. My workout usually consists of six exercises done for 4-5 sets in the 6-15 rep range. Try incorporating this workout into your routine twice each week, allowing for a couple days rest in between. Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


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! Get Steve Cook's Full Arms and Shoulders Workout | Steve Cook's Recommended Supplements | Steve Cook's 8-Week Muscle-Building Plan | Optimum Nutrition Gold Standard 100% Whey | - Muscle Building Whey Protein Powder - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth Optimum Nutrition AmiN.O. Energy | - Amino Acid Powder for Increased Energy - Train Longer and Harder with Intense Energy and Focus Optimum Nutrition Gold Standard Pre-Workout | - A Pre-Workout Worthy of the Gold Standard Name - Unleashes Amplified Energy, Sharp Focus, and Supports Enhanced Endurance It's true: big biceps, triceps, and shoulders look good on everybody. But you know what's even better? Strong biceps, triceps, and shoulders. That's what this workout is all about. I want you to look great, but I also want those muscle groups to be strong and function well. Because shoulders and arms are relatively small muscle groups, you can work them together on the same day without overtaxing the nervous system. This workout is designed to work each head of the delt and the biceps and triceps in under 45 minutes. The program is broken down into two distinct sections for your shoulders and arms. First, we'll tackle your shoulders with some heavy presses, two supersets, and a tough finisher. Then, you'll hammer your arms with one heavy superset and one lighter superset. Bodybuilding.com: FITNESS APPS | SALES & SPECIALS | FITNESS ARTICLES | 1 ONLINE SUPPLEMENT STORE | FIND A PLAN | Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Get under the bar with Mark Bell, one of the fitness world's strongest lifters and personalities. Learn what makes this pro powerlifter and entrepreneur thrive inside of the gym and out! Mark Bell's Sling Shot ► ========================================­===== | Recommended Supplements | Original Sling Shot ► - Great for Bench! - The First of its Kind Performance Enhancing Sportswear! Sling Shot Cmpression Cuff ► - Compression Cuff for Joint Support! - Perfect for Any Athlete! Sling Shot Wrist Wraps ► - 26 Wraps! - Specifically Designed To Be Worn On Your Wrist, Elbow, Forearm Or Knee! ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Michael Vazquez's core-workout doesn't feel like a core workout—until you do it! It starts with full-body movements you know and takes them to a whole new level. You will be sore! Get Mike Vasquez's Full-Body Core Routine | Check out our full line of Performix Products | For eons—and plenty of sets that seemed to take eons to complete—crunches were thought of as the key to building lean, hard abs. And if not crunches, experts seemed to suggest some other feel the burn movement you were supposed to slog through workout after high-rep workout until your abs popped. But that's about to change. Do crunches have their use? Sure. But that use definitely isn't building abs as strong as they look. There's a better way, according to Performix athlete Michael Vazquez, a trainer who combines elements of breakdancing, calisthenics, and circuit training into his high-energy hybrid training programs. Instead of the same-old ab routine, you'll power through a dynamic full-body fat-throttling routine that's as fun as it is effective. This regimen, done once or twice a week within your regular training split, will hit your whole body, with a focus on building core strength, Vazquez explains. If you do it with intensity and put forth a lot of energy while taking minimal breaks between exercises—15-20 seconds, max—you can burn calories at an accelerated rate, which will contribute to a strong, shredded look over time. Each of the following exercises should be done explosively while maintaining strict form. That means you'll rep quickly, but with enough body control to pause briefly at the start and midpoint of each rep. Keep it smooth, never sloppy. Bodybuilding.com: SALES & SPECIALS | FITNESS ARTICLES | 1 ONLINE SUPPLEMENT STORE | FREE FITNESS PLANS | Follow Us: YOUTUBE | FACEBOOK | INSTAGRAM | TWITTER | GOOGLE+ | PINTEREST | SPOTIFY | We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Through a unique blend of breakdancing, calisthenics, and traditional barbell movements, Vazquez has created a signature training style and a body marked by speed, power, and real strength. Get Mike Vasquez's Full Workout | Check out our full line of Performix Products | He may have started out overweight and unhappy, but today he's a business owner and proud role model to his son, and he embodies the Performix notion of greatness, unrelenting. Bodybuilding.com: SALES & SPECIALS | FITNESS ARTICLES | 1 ONLINE SUPPLEMENT STORE | FREE FITNESS PLANS | Follow Us: YOUTUBE | FACEBOOK | INSTAGRAM | TWITTER | GOOGLE+ | PINTEREST | SPOTIFY | We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Don't just put down the weight when you finish a set! See how isometrics and shocker sets can magnify your chest pump in this completely new pec workout. Sales & Specials ► ========================================­===== Sometimes the toughest workouts aren't the longest. EAS and Bodybuilding.com athlete Jason Wittrock has created a unique chest workout that might be considered a breeze if measured by the stopwatch, but what it lacks in length, it more than makes up for in terms of intensity. Wittrock himself calls it an all-out assault, combining both conventional and unconventional training elements. At the heart of Wittrock's approach is a technique called isometrics. After completing a set with a weight you can do for only 10-12 reps, you squeeze your hands together and flex your chest with as much effort as possible to intensify the pump. You do this after a set of inclines, declines, and flat-bench presses with corresponding isometric squeezes that target the upper chest, lower chest, and middle pecs, respectively. Get Jason Wittrock's Full Chest Workout ► EAS Myoplex Series Supplements ► ========================================­===== | Bodybuilding.com | SALES & SPECIALS ► FITNESS ARTICLES ► 1 ONLINE SUPPLEMENT STORE ► FREE FITNESS PLANS ► | Follow Us | YOUTUBE ► FACEBOOK ► INSTAGRAM ► TWITTER ► GOOGLE+ ► PINTEREST ► SPOTIFY ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


You've spent hours doing curls, now it's time to build triceps to match. Quad Guy Julian Smith shows you everything you need to effectively target your triceps for definition and growth! Premium Fitness Plans ► Shop Optimum Nutrition ► Julian Smith's Triceps Blasting Workout ► | Julian Smith's Triceps Blasting Workout | 1. Lying Triceps Press - 4 sets, 6-12 reps 2. Triceps Pushdown - 4 sets, 8-10 reps 3. Seated Triceps Press - 4 sets, 8-10 reps 4. Push-Ups - Close Triceps Position - 4 sets, to Failure Team Optimum Nutrition athlete Julian Smith has a killer triceps workout to round out your T-shirt game and bring the back of your arms up to speed. A guy known for his insane quad sweeps and ability to build well-defined muscle all over, Smith is one guy to listen to for muscle-building tips. This workout covers all the exercises I like doing for triceps, explains Smith. During the workout, make sure your muscles are doing all of the work, not just moving as much weight as possible. Smith is a big fan of slow and controlled negatives and getting as much out of every exercise as possible. Take this triceps workout for a spin and you'll see—this is one sleeve-splitting workout you'll want to keep! | Wide-Grip Skullcrushers | Going wide with your elbows tucked in puts the emphasis on the long head of the triceps, Smith explains. The long head is a part of the muscle most people neglect. With a compound movement like skullcrushers, the tendency is to go fast and explosive, but, according to Smith, that may not be the best way to build muscle. Keep your reps slow and controlled, making sure you have good form the entire time. Make sure you're in control of the weight and not letting the weight control you. | Wide-Grip Triceps Push-Down | Go wide on the grip for the push-down to keep the emphasis in the long head of the triceps. Keep your elbows tucked in, and pause slightly at the bottom during the full contraction to really make those triceps burn. When you do extensions like this on a cable, you're going to be able to put the full tension of the weight in the muscle at the bottom of each rep, says Smith. Extending the time under tension in this way helps build muscle and, as fans of Smith know, it doesn't require super-heavy weight to be effective. I like to slow down and get the most out of each exercise, says Smith. It's about slowing things down, not really focusing on how much weight you're doing, but instead paying attention to the full contraction and the full negative. | Dumbbell Overhead Extension | For the overhead extension, you're still going slow and controlled, but with explosive positives. Focus on form, no matter what. One thing to focus on with this exercise is actually getting your triceps to do the work, says Smith. I know a lot of people who just go through the motion and feel the burn somewhere else—in their traps or their rear delts. Whichever muscle you're working on should be the only muscle that burns because it should be doing all of the work. As you're performing each of these exercises, focus on the triceps. Focus on the stretch as you bend your elbows back each time and the contraction in the triceps as you extend. ========================================­===== | Recommended Supplements | Optimum Nutrition Gold Standard 100% Whey ► - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* Optimum Nutrition Amino Energy ► - Amino Acid Powder for Increased Energy* - Train Longer and Harder with Intense Energy and Focus* Optimum Nutrition Cake Bites ► - Deliciously Whipped High-Protein Snack With 20G Of Protein Per 3-Cake Serving* - Available In 3 Tempting Flavors To Make Any Day Feel Like Cheat Day ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Two dumbbells, a bar, your body, and 15-30 minutes of steely resolve are all you'll need for the best workout of your week. This is what full-body training should feel like! Get Andy Speer's Full Workout ► Performix Supplements ► Performix athlete Andy Speer is a trainer with a long history not only in strength training, but also competitive gymnastics and track and field. He knows how to make you move in ways that will test your upper-body strength as well as your legs and lungs. You've heard of back pocket workouts that you save for when your normal gym time isn't available or there are lines at all your favorite equipment? This is that kind of workout. You can do it in 15-20 minutes or stretch it out as long as 30, depending on how much time you need to rest and how many rounds you perform. But don't expect it to be easy. You'll only perform high-tension, big-payoff moves that force you to dig deep and make multiple muscle groups play nicely together. Do it twice a week for strength, once a week for intense full-body conditioning, or every once in a while for fun, but do it, because it's a challenge worth of a few of your precious minutes. ========================================­===== | Andy's Favorite Supplements | Performix ION Pre-Workout ► - Engineered Pre-Workout Delivery System! - Ballistic Muscle Energy! Performix Pro Whey+ ► - 22G Of Protein With Time-Release Aminio Beads For Amplified Strength And Recovery* - Designed To Support Extended Muscle Protein Synthesis Performix SST ► - Caffeine Capsules To Support Enhanced Energy And Mental Focus - Features A Multi-Phase Thermo Fat Loss Formula To Support Body Energy, Fat Metabolism And Mental Focus ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


1. Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the front deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position. 2. To unrack the bar, push upward into it and push your hips forward. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel with the ground. Keep a neutral neck and flat back. This will be your starting position. 3. Descend into a squat by pushing your hips and butt back. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. 4. As you prepare to ascend, push through your heels and begin to wrap your fingers tightly around the bar for a firm grip. As you near the top of your squat, begin pressing the bar up towards the ceiling, allowing your neck to hyperextend so that the bar has room to move. 5. A final position will be one in which your arms are fully extended overhead and your legs straight. Maintain tightness from head to toe. 6. Lower the bar slowly, allowing your knees to bend to lessen the blow. Immediately transition back into the squatting movement to continue into the next repetition. Repeat for recommended number of repetitions. Exercise Data Type: Strength Main Muscle Worked: Quadriceps Other Muscles: Glutes, Hamstrings, Middle Back, Shoulders, Traps, Triceps Equipment: Barbell Mechanics Type: Compound Level: Intermediate Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


The Buff Dudes will show you the essentials of the so-called Golden Five movements of the bench press, deadlift, squat, pull-up, and overhead press. Free Buff Dudes: Journey for the Goblet of Gains Training Program ► Buff Dudes Muscle-Building Stack ► Your quest for the Goblet of Gains will be long and difficult. To have any hope of succeeding, you need to be supremely confident in your tools. That's why your first stop is at Ye Olde Gym, where your intrepid guides The Buff Dudes will show you the essentials of the so-called Golden Five movements of the bench press, deadlift, squat, pull-up, and overhead press. Every buff dude and girl must have these in their arsenal, and your objective for the first three weeks is to nail your form on all five. Don't worry about setting any world records yet! ========================================­===== | Buff Dudes Essential Supplements | Buff Dudes Muscle-Building Stack ► - Combo For Supporting Muscle Growth, Boosting Endurance And Recovery* Stack Your Results! MuscleTech NITRO-TECH 100% Whey Gold ► - Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein - Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate MuscleTech Platinum Multivitamin ► - Advanced High-Potency Vitamins and Minerals - 20 Vitamins and Minerals with 865mg of Amino Acids to Support General Health* Vapor X5 Next Gen Pre-Workout ► - 5-In-1 Pre-Workout Formula - Designed To Enhance Muscle Strength And Recovery* Amino Build Next Gen ► - Clinically Dosed Performance Enhancing Bcaa Formula With Betaine - Builds Muscle And Enhances Performance* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


This high-intensity fat-loss workout isn't easy, but it delivers incredible results in only 15 minutes. Even if you can't make it to the gym, you can torch fat with this burner! Get The Full Workout For Free: If you want to burn fat as effectively as possible, you have to do cardio alongside your well-formulated diet and lifting plan—there's just no getting around it! The good news is that I've put together the ultimate high-intensity workout to help you do your cardio in just 15 minutes. Of course, it's going to be the toughest 15 minutes of your life, but at least you get to skip the boring treadmill slog every night! You don't even need to go to the gym to do this turbocharged fat-burning workout. All you need is your body, a willingness to sweat, and a couple five-pound dumbbells. The workout features three circuits: one for explosive strength, one for power, and one for endurance. Go directly from one circuit to the next without resting; the idea is to bust this out in a short amount of time while keeping your heart rate elevated. If you're a beginner, you may have to rest between circuits, which will make the workout take a bit longer, but try to keep these breaks as short as possible. Just add this routine to your normal weightlifting program three times per week to hammer out some serious cardio in one short, intense session! Bodybuilding.com: SALES & SPECIALS: FITNESS ARTICLES: 1 ONLINE SUPPLEMENT STORE: FREE FITNESS PLANS: Follow Us: YOUTUBE: FACEBOOK: INSTAGRAM: TWITTER: GOOGLE+: PINTEREST: SPOTIFY: We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Ready to put rubber to the road and build a set of killer wheels? Check out this high-volume, fast-paced video leg workout from Muscle Militia Captain Ronnie Milo! Get Ronnie's Full Routine Here: Leg day is the best of training days, and the worst of training days. If done right, hardcore trainees will have an evident waddle in their walk from a serious case of delayed onset muscle soreness (DOMs), and some hardcore part of them will actually love it. In less than an hour, this Muscle Militia MVP workout will help you develop every muscle in your legs. You'll start with the calves, then move to the hamstrings and quads before finishing with loaded lunges—a dreaded exercise that will turn any set of weak toothpicks into powerful tree trunks. MVP STATUS Now, you might be wondering, Just what the hell is an MVP workout? Well, first and foremost, it takes an MVP: someone with motivation, vision, and passion; someone who's willing to push every exercise to the brink; someone who can train to failure, stare it dead in the eye, and shove past it. Show me anyone, man or woman, who can turn a workout into a muscle-burning challenge, and I'll show you an MVP. Second, the workout itself has to qualify. It has to be hard, fast, and packed with a dynamic array of exercises. It should build strength and size. It should test your limits, encourage growth, and hit the target body part with force. This leg workout definitely fits the bill. This is a volume-based workout, and your goal should be to get a good contraction of the working muscle on every rep. You may sacrifice a bit of the weight today, but focus on form and time under tension, and you won't be disappointed. When you concentrate on form, you get more into the nitty-gritty of breaking down your muscle. Move at a fast pace, using 3 sets of reverse-pyramid lifting per exercise. Go heavy on each first working set, then decrease the weight and increase the reps for the second and third sets. Drop the weight about 10 percent after each set. EQUIPMENT VARIATIONS Not every gym has a Smith machine. Not every gym has a leg press, let alone an inverted leg press. Be creative. The Smith machine leg press replicates that inverted motion; check out the video to see how I used a box for that exercise. The press can also be completed from the ground. Put the stops up on the Smith machine for safety.


Carve a killer back and build your biceps with this athlete-approved workout. Supplements & Clothing for Women ► Shop NLA for Her Supplements ► IFBB Bikini Pro Amy Updike Back & Biceps Workout ► My name is Amy Updike. I'm an NLA for Her athlete, and today I'm going to take you through one of my back and biceps workouts. This muscle-building workout comprises four sets of each exercise and stays within the hypertrophy-approved 8-12-rep range. This is a great workout to incorporate into your training once a week. To notice true muscle-building gains, stick with it for six weeks before switching things up. Now, let's get started! 1. Pull-up - 4 sets to failure 2. Lat pull-down - 4 sets of 10-15 3. Bent-over barbell row - 4 sets of 10-15 4. Bent-over dumbbell row - 4 sets of 10-15 5. Single-arm t-bar row - 4 sets of 10-12 6. Barbell biceps curl - 4 sets of 8 7. Dumbbell hammer curl - 4 sets of 10 8. Rope cable curl - 4 sets of 10 9. Concentration curl - 4 sets of 10-12 ========================================­===== | Recommended NLA for Her Supplements | NLA for Her Shred ► - Natural Fat Burner!* - Formulated and Dosed for Females Designed to Promote Fat Loss!* NLA for Her Whey ► - The Ultimate Lean Protein! - 28g Of Lean Protein With Added Amino Acids For Recovery!* NLA for Her Uplift Pre-Workout ► - Pre-Workout Energy!* - Supports Clean & Sustained Energy For Improved Athletic Performance!* ========================================­===== | Bodybuilding.com | Fitness Apps ► Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Rising fitness star Cassandra Martin shares her favorite heavy-volume back workout. She also explains why lifting heavy and building muscle is exactly what will lead to a fierce, yet feminine, physique. Cassandra Martin's Heavy Back Workout ► Premium Fitness Plans ► Bodybuilding.com Signature Supplements ► | Follow Badass Cass on Social | Instagram - @casssmaratin ► A not-so-secret secret among ladies who lift is that a strong, defined back is, well, sexy. Building up your lats and capping them with round, full shoulders adds to a curvy and defined athletic figure, making your waist appear narrower and balancing out the muscle in your legs. People have this misconception that if you lift like a guy, you're going to look like a guy, says Cassandra Martin, an Instagram fitness sensation and Gym Shark-sponsored athlete. It's all in the way you carry yourself. I think the way bodybuilders look is a beautiful shape anyone can achieve. Martin's current physique reflects time spent hitting the gym 5-6 days a week to work on PRs. As I got stronger, I grew more obsessed with lifting a lot of weight, she explains. And when my body started to change, it was always for the better. She also likes to post progress pics in hopes of inspiring others. For her back workout, Martin likes to lift heavy with lots of volume. The seven lat-dominant exercises in this workout help build muscle in her back while increasing her total-body strength. She recommends doing this workout once a week to give your muscles plenty of time to recover and grow. | Cassandra Martin's Heavy Back Workout | 1. Superset - 4 sets Pullups - 8-12 reps Wide-Grip Lat Pulldown - 8-12 reps 2. Bent Over Barbell Row - 4 sets, 6-8 reps 3. T-Bar Row - 4 sets, 8-10 reps 4. One-Arm Dumbbell Row - 4 sets, 8-10 reps 5. Seated Cable Rows - 4 sets, 10-12 reps 6. Straight-Arm Pulldown - 4 sets, 10-12 reps Get Cassandra Martin's Full Back Workout ► ========================================­===== | Bodybuilding.com Signature Series | A signature is a promise. A symbol of your identity. Your mark on the world. In 1999, Bodybuilding.com was founded on a single promise: Trust. It’s who we are and it’s in our blood. Our Signature line is built on the same promise. Every product is no-BS, transparent, filler-free, and formulated with effective doses of research-backed ingredients you can trust. We create the highest quality supplements, so you can focus on leaving a mark of your own. Signature 100% Whey Protein ► - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Signature Pre Workout ► - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* Signature Amino Plus Energy ► - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* Shop All Signature Supplements ► ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


Sculpt every angle and build round, full muscles with IFBB Bikini pro Amy Updike's total shoulder workout. IFBB Bikini Pro Amy Updike's Shoulder Workout ► Shop NLA for Her Supplements ► Coupons & Promos ► Amy Updike, NLA For Her-sponsored athlete and IFBB Bikini pro, loves transforming her body with targeted workouts designed to build muscle and sculpt curves. Shoulders are one of my favorite muscle groups to lift with, says Updike, I like to do this workout once a week for muscle building and to help make the shoulders appear more round and athletic. Begin the workout by warming up with a couple of lighter exercises in the 20-rep range. Add more weight as you drop to sets of 12-15 reps. Finish up with heavy double dropsets at the end. This all-over shoulder workout should take 45 minutes to complete. | Shoulder Workout for Women | 1. Side Lateral Raise - 2 sets, 20 reps (warm-up) 2. Around The Worlds - 2 sets, 10 reps (each direction, warm-up) 3. Arnold Dumbbell Press - 4 sets, 12-15 reps 4. Front Dumbbell Raise - 4 sets, 12-15 reps 5. Seated Bent-Over Rear Delt Raise - 4 sets, 12-15 reps 6. Upright Barbell Row - 4 sets, 12-15 reps 7. Side Lateral Raise - 4 sets, 7 reps (double dropsets) ========================================­===== | Recommended Supplements | NLA for Her Whey Protein ► - The Ultimate Lean Protein! - 28g Of Lean Protein With Added Amino Acids For Recovery!* NLA for Her Shred Natural Fat Burner ► - Natural Fat Burner!* - Formulated and Dosed for Females Designed to Promote Fat Loss!* NLA for Her Uplift Pre-Workout ► - Pre-Workout Energy!* - Supports Clean & Sustained Energy For Improved Athletic Performance!* ========================================­===== | Bodybuilding.com | Sales & Specials ► Fitness Articles ► 1 Online Supplement Store ► Free Fitness Plans ► 1 Women's Fitness Site ► ========================================­===== | Follow Us | Twitch ► YouTube ► Facebook ► Instagram ► Twitter ► Google+ ► Pinterest ► Spotify ► We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.


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