The Science Of Swole

Lifting weights can help you build size, but few lifters actually understand how it works. To get the most out of your workouts, it's time you understand hypertrophy—and the science behind swole.

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We 'Mirin Volume 117: Fit Besties

A great workout begins and ends with a supportive partner. Check out these fit friends who push each other every day!

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Extreme Dieting Nearly Killed Julie—Until Fitness Saved Her

After a bout with a severe eating disorder, Julie got her health and relationship with food right back on track!

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8 Healthy Snacks To Kill Your Cravings!

The next time you get the urge to reach for something sweet, grab one of these healthy snacks to help fuel your day without sabotaging your goals fitness.

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The Smart Way To Build A Fat-Loss Diet

Smart fat loss isn't about seeing what you can survive. Crash dieting is a recipe for burnout, metabolic adaptation, and even fat gain. Layne Norton and Sohee Lee have a better way to earn results that last!

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Crazy 8's: 4 Challenging Workouts To Kick-Start Your Growth!

Jump-start stale training and spur new muscle gains with any one of these 4 challenging "Crazy 8" workouts that are anything but ordinary!

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Triple Your Gains With Squat Every Day 3.0

Ready to make some serious gains in your big lifts? Squat Every Day 3.0 is a 3-week wave that utilizes band tension for maximum results!

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Build Max Muscle With German Volume Training!

Doing 10 sets of a single exercise for 10 reps is a time-tested, deceptively simple formula for serious muscle gains. If you're ready to build serious mass, try German volume training on for size!

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Limber 11: The Only Lower-Body Warm-Up You'll Ever Need!

No more confused wriggling or pointless treadmill plodding. Get warm just like a pro athlete with top trainer Joe DeFranco's 10-minute lower-body pre-workout routine!

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6 Ways Fitness Improves Your Life

The time has come to put random workouts aside! Get serious about fitness and reap benefits that will improve your entire life, from crushing your favorite sports to building instant confidence.

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A Guide To Testosterone: Get The Edge Through Diet And Supplementation

Testosterone impacts more than your muscles and sex drive; it can affect your physiology, career, and relationships. Give yourself an "Edge" with this complete guide to testosterone.

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Jake Gyllenhaal's Get-Shredded ''Southpaw'' Workout

When Jake Gyllenhaal trains for a role, the results are nothing short of outstanding. Discover how he shaped up to portray a world-champion boxer in the summer blockbuster "Southpaw."

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True Muscle Trainer: Phase 1, Day 1

Ready to begin the True Muscle Trainer? Of course you are! You'll start Phase 1 with an effective shoulders and abs workout.

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RSP Chiseled Phase 2: Day 22

''Arm assault'' is the name of today's game. Push your limits and strengthen those biceps and triceps.

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Boost Your Barbell Strength With Unilateral Training

Just because you measure your strength on a barbell doesn't mean you should do everything with two hands on the bar and two feet on the ground. Unilateral training can benefit all strength athletes, as long as you approach it correctly.

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Smash Your Bench-Press Max With Wave Loading!

Prime your pecs with a heavy load, back off, and then increase the weight again and again with this proven method to conquer your previous max bench press!

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Everything You Know About Fat Is Wrong

For years now, fat has gotten a bad rap. This misunderstood macronutrient can actually provide a wealth of health benefits. It's time to show fat some love!

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Top 5 Benefits Of Vitamin D

Vitamin D is an often-overlooked, under-consumed nutrient that plays a major role in your overall health and performance in the gym. Learn how to make sure you're getting enough so you can be on top of your game!

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The Surprising Truth About Coconut Oil

Coconut oil is often touted as the latest and greatest fat burner. Learn the truth about coconut oil and what it can—and can't—do for you.

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How To Instantly Unlock Perfect Pressing Form

Set up, then pause, exhale, and let the weight drag your arms down. Fun? Definitely not. But strength legend Marty Gallagher says it's the key to unlocking the strength you've been seeking. Here's how to embrace the grind for gains!

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8 Ways To Keep Your Summer Shred

Make that summer body a year-round staple with these tips to stay lean for the long term.

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True Muscle Trainer: 9 Weeks To Elite Fitness

True Muscle is a 9-week hybrid training program that will improve your athletic performance, boost your conditioning, and pack on slabs of quality muscle. Trainer Nick Tumminello and NFL player Steve Weatherford will show you the way to elite fitness.

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We 'Mirin Volume 116: 19 Tattooed Titans

These 19 individuals have built awe-inspiring physiques that forge a true bond between iron and ink.

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Do Testosterone Boosters Really Work?

Natural test boosters claim to stimulate your body to produce more testosterone to support muscle growth. Find out which ingredients will deliver the best results!

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8 Things You Should Never Do On Triceps Day

Your pursuit of titanic triceps just got simpler. Learn the 8 things you should never do on arm day if you really want to unleash some massive growth!

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From Eating Disorder To Bikini Competitor In 5 Months!

Chelsea's weight had dropped to 82 pounds. Her organs were failing and her bones were breaking. Five months later, she was competing!

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4 Sizzling Outdoor Summer Workouts

Let your muscles glisten in the sun as you work your way to lean with these outdoor training favorites from team Cellucor.

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Power Up Your Muscle-Up!

Master the art of the muscle-up while building extreme upper-body and core strength with this challenging video workout from Kizzito Ejam!

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Cory Gregory's Get Swole, Phase 5

The Get Swole Trainer has helped thousands of people build muscle. Now, Cory Gregory has made this trainer even better by adding another 4-week phase.

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7 Simple Tips For Getting Lean This Summer!

Summer may be well underway, but there's still time to lean out for the beach! Make the most of your summer shred with these athlete-approved tips.

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Ketogenic Dieting: Frequently Asked Questions

Ketogenic dieting can be a game changer for many people, but it can be frustrating and counterproductive if done incorrectly. Have your burning keto-queries answered by Dr. Jake Wilson!

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2015 NPC USA Championships

Vegas is the place to be for the 2015 NPC USA Championships! Find all of our coverage here.

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Kendall's Kitchen: Garlic And Herb Shrimp

This delicious shrimp recipe is big on protein, flavor, and bang! Bring it with you to a summer barbeque or potluck and watch everyone come running.

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Craig Capurso's 14 Tips For Bigger Legs

Overcome poor leg development with IFBB physique pro Craig Capurso's incredible array of training tips and his unorthodox approach to leg day!

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Sculpt Monster Abs With Just 4 Moves

You can't reveal great abs just by getting lean; you have to train them like any other muscle group! Try this 15-minute ab workout for the best results of your life.

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2015 IFBB/NPC Los Angeles Pro Figure

Find all of the coverage here of the IFBB/NPC Los Angeles Pro Figure & Championships, held on July 18th in Culver City, CA!

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Fitness 360: CT Fletcher

You ain't ever seen the MASSter of Growth like this. We command you to get his full training, nutrition and supplementation plan!

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Blast The Basics: A Savage Workout With Jason ''Huge'' Huh

You can get a killer workout anywhere if you bring a pure joy for heavy lifting and a good pump. IFBB Pro Jason ''Huge'' Huh found his primitive piece of heaven on a beach in Rio and improvised the workout of a lifetime!

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Hunter Labrada's 5 Moves To Massive Legs

Turn your toothpicks into tree trunks. Build massive legs with Hunter Labrada's simple but incredibly effective 5-exercise leg workout!

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The 24-Year-Old Who Slashed His Body-Fat Percentage In Half!

Kent makes his dream body a reality with the motto, ''Stop dreaming, start doing!''

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Fitstagram Volume 28: #MotivationMonday

Looking for a little extra dose of "wow" to get you through the day? Kick your motivation into high gear with these feats of strength you're sure to be 'mirin.

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RSP Chiseled Phase 2: Day 21

A big, broad chest is a clear indicator that you lift. Today, build your reputation as a gym aficionado with this pec-pumping workout.

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RSP Chiseled Phase 2: Day 20

Core, abs, and legs are on the docket today. Get amped up and ready to crush it.

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RSP Chiseled Phase 2: Day 19

Boulders don't build themselves. Day 19 is all about gaining that shoulder strength and size!

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RSP Chiseled Phase 2: Day 18

Wake up bright and early to attack today's workout. Burn fat in the morning, and build a strong back at night.

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Olympic Lifts For The Rest Of Us

Why let CrossFitters have all the fun? The Olympic lifts can have incredible benefits for every lifter if you start with the appropriate version for you. Here's your guide!

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We 'Mirin Volume 115: 10 Stunning Transformations

These 10 inspiring individuals will make you want to jump out of our chair and run right to the gym!

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The 5 Healthiest Summer Fruits

Not all fruits are created equal. Harvest and enjoy these five flavorful nutritional powerhouses during the long hot days of summer!

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RSP Chiseled Phase 2: Day 17

Today's about building those guns and tightening those tris. That's right—arm day ahead!

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The Beginner's Foolproof Guide To Six-Pack Abs

Building your abs requires more than just nailing the best exercises. Here's how to build up your six-pack musculature while chiseling your midsection!

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RSP Chiseled Phase 2: Day 16

It's time for two-a-days. Get back to the grind and crush today's workout!

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YouTube Trainer Omar Isuf's 3-year Transformation!

YouTube trainer Omar Isuf's 3-year physical transformation reveals how long it takes to achieve sustainable results. Get his story, best advice, and full training plan!

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21 Classic Rock Workout Songs

From memorable vocals to guitar riffs that amp you up, classic rock is all about celebrating the familiar. Just be sure to smash your workout as you sing along.

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The 4 Simplest, Hardest Workouts You've Never Tried!

Do you have what it takes to keep going when you think you have nothing left to give? Find out with these 4 insanely difficult but extremely simple grit-testing workouts!

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Abel Albonetti's Ultimate Back Workout

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!

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7 Lessons That Will Transform Your Legs!

School's in session! Get your first 7 lessons in building grade A legs, and a ready-made workout to get you started on leg day!

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RSP Chiseled Phase 2: Day 15

Phase 2 of the RSP Chiseled Trainer is all about getting strong. Up first: legs. Let's get to it!

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This Woman Lost 70 Pounds—And Became A Personal Trainer!

When Tiffany got sick and tired of feeling sick and tired, she stepped up and changed her life!

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Fitness 360: Kendall Lou Schmidt, Model Instructor

Kendall Lou Schmidt isn't content to be fit. This bikini competitor and fitness model shares the fit life with everyone she comes in contact with as a group fitness instructor!

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Ashley Conrad's 7-Day Clutch Cleanse

Before you begin an intense training program, you need to prepare your body, mind, and life for what's to come. This simple week-long program is the perfect way to prepare for whatever comes next!

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24 Trap Workout Songs

With its base in dubstep and its lyrical bravery beating down the doors of hip-hop, trap music can carry any lifter through a workout! Check out this slick mix and let us know if you dig it, or want it scrapped.

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2015 NPC California Night Of Champions

Find all of the coverage here of the 2015 NPC California Night Of Champions, held on July 11th in San Diego, CA!

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RSP Chiseled Phase 1: Day 14

Phase 1 of the RSP Chiseled Trainer is coming to an end. Finish this phase with a bang and prepare yourself for the strength gains you're about to get in Phase 2!

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RSP Chiseled Phase 1: Day 13

There's no cardio today, just traps and lats. Go pull!

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RSP Chiseled Phase 1: Day 12

Horseshoe triceps and baseball biceps can be yours! This is the workout that will help you build them.

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6 Must-Do Unique Leg Exercises

Build a truly effective leg workout that will help you gain size and strength on the double with these 6 must-do movements!

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6 Common Deadlift Blunders That Aren't Commonly Talked About

The deadlift is a technically challenging move to learn, but it has great carryover to everyday activity. Here are 6 common technique errors to avoid so you can lift from the ground like a pro!

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We 'Mirin Volume 114: Do You Even Beard, Bruh?

These 14 dudes take the word "lumbersexual" to a whole new level.

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5 Vegetarian-Friendly Protein Powders

When it comes to protein powder, dairy products are not the only options. In fact, there are more vegetarian choices than ever! Here are 6 that need to be in your cupboard.

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Up With Hip Thrusts: 7 New Variations

Your glutes are crying out for some attention in the gym. What are you waiting for? Try these new takes on the hip thrust to get a stronger backside!

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RSP Chiseled Phase 1: Day 11

It may not be Monday, but it's still chest day. Pec-destruction, here we come!

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The Protein Smoothie Guide EVERYONE Can Follow

Stop shelling out money for commercial smoothies! Make your own at home with better, tastier ingredients.

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Editors' Picks: Our Favorite Things Of Summer 2015

Meet the most awesome, helpful, and tasty things that have recently hit the desks of Bodybuilding.com's editors!

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8 Secrets Of Successful Contest Prep!

Think you're ready to prep for a bodybuilding contest? Don't do anything until you read these 8 tips from men's physique competitor and Grenade athlete Vincent Russo!

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6 Health-Boosting Super Seeds!

Not all seeds are destined for the soil. Add these pint-sized nutritional powerhouses to your diet for super-sized health benefits!

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RSP Chiseled Phase 2 Overview

Now that you've spent the last two weeks boosting your stamina and building lean mass, it's time to stack on a few plates and go for broke. Welcome to Phase 2 of RSP Chiseled!

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RSP Chiseled Phase 1: Day 10

Who's excited for leg day? I know I am! Let's go squat.

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How You Can Tame A Heavy-Ass Kettlebell

A big, bad kettlebell presents a challenge unlike any other weight. It'll show you where you're weak now, and give you a glimpse of a new definition of strength and fitness. Here's your two-part plan to owning the beast!

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The Amazing Teacher Who Lost 100 Pounds In 1 Year!

This teacher learned an important lesson: Sometimes you have to sacrifice PRs and big numbers to give your heart, mind, and body what they need!

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How To Train For A One-Arm Pull-Up

Are you up for a strength journey that might take years to complete? If not, turn back now. But if you're ready, join Al Kavadlo on a quest for the elusive one-arm pull-up!

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Bodybuilding.com Apple Watch Giveaway Terms And Conditions

Terms & Conditions for the Apple Watch Giveaway.

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Termos E Condicoes Do Sorteio Do Apple Watch Bodybuilding.com

Regras Oficiais do Sorteio do Apple Watch Bodybuilding.com

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Bodybuilding.com Apple Watch Giveaway Terms And Conditions

BODYBUILDING.COM APPLE WATCH GIVEAWAY OFFICIAL RULES

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Triple Chocolate Fudge Protein Brownies

Not all brownies mean a bulging waistline. Indulge the right way with this sweet treat.

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The Surefire Way To Finally Get Super-Strong!

Getting Hulk strong doesn't happen by accident. To continue making gains in strength, you've need a plan. Here's how to devise one that works.

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RSP Chiseled Phase 1 Overview

Your fat-loss journey begins with 14 days of dedicated muscle-building work. Here's everything you need to know to add some size before we start the strength phase of RSP Chiseled!

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RSP Chiseled Phase 1: Day 9

Get up early and get to work. Spend the morning burning fat and etching a six-pack. After work, build boulder shoulders.

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Quiz: Which Protein Flavor Are You?

Probably the most delicious personality test you'll ever take.

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Fitstagram Volume 27: #TransformationTuesday

Looking for some extra motivation to earn your Tuesday pump? These 10 transformations are a reminder of what happens when you put in the work, lift heavy, and go hard.

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2015 Mr. & Ms. Muscle Beach - 4th Of July

The best bodies in Muscle Beach hit the stage in Venice Beach, CA, for the annual Mr. & Ms. Muscle Beach on Independence Day!

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RSP Chiseled Program Overview

The RSP Chiseled Trainer features a wide range of training styles, all tied together seamlessly by Kizzito Ejam's unstoppable love of lifting. Here's what you need to know to get started!

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RSP Chiseled Phase 1: Day 8

Ready to crush the second week of Phase 1? Of course you are. Let's get back into the gym and build a better back.

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6 Fit Tips For Outsmarting "Average Joe" Genetics

You may not have been blessed with ''perfect'' bodybuilding genetics, but don't despair. These 6 tips will help you outsmart nature and achieve the body you want!

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5 Overhead Presses Better Than The Military Press!

The barbell military press has lost the war! These 5 overhead lifts are superior options for building pain-free strength and size in your upper body.

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Sun's Out, Guns Out: 5 Crucial Arm-Training Tips And Workouts!

It's time for a summer gun upgrade. Heed these 5 foolproof tips and try the accompanying workouts to build a set of cut and jacked arms!

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RSP Chiseled Phase 1: Day 7

An entire day dedicated entirely to your biceps and triceps? You know it! Hit some curls and then find a mirror!

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RSP Chiseled Phase 1: Day 6

No cardio today, so put that extra effort into hitting this chest workout. Those triple dropsets are going to hurt, but they'll help you grow!

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RSP Chiseled Phase 1: Day 5

You can't be a ninja if you have chicken legs. Get motivated and get into the gym. Let's go build strong legs!

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RSP Chiseled Phase 1: Day 4

Day 4 is all about building those awesome, round delts. Boulders shoulders, here we come!

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Real People, Real Results: Nicole Huberty

Nicole initially started getting in shape for a vacation, but her results led her to train even harder and enter competitions!

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We‘Mirin Vol 113: America The Beautiful

We're proud to call the United States home. Here, we can admire gorgeous bodies and beautiful scenery at one time. What could be better? Happy 4th of July!

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How To Bench Press: Layne Norton's Complete Guide

Dr. Layne Norton is a smart guy, but he's also strong as hell! Follow his coaching tips and cues to bench press like a total beast.

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RSP Chiseled Phase 1: Day 3

Get up, work out, and be awesome! Hit Day 3 of the RSP Chiseled Trainer with all the energy you can.

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Transformation Hero: Alicia Rancier

After a health scare, Alicia worked hard to eliminate her health problems, and came out stronger and better than ever before!

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Which Supplements Should You Be Cycling?

Find out which supplements you should be cycling to maximize your results in the gym.

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