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Interview with Louie Simmons - by Marilia Coutinho and Diego Figueroa - part 1

Interview with Louie Simmons - by Marilia Coutinho and Diego Figueroa - part 1: Louie discusses power and strength and why he doesn't believe weightlifting i...

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Top News
1
Download the Bio-Gro 8-Week Hyper Growth Program

Get the complete printable Hyper Growth Lean Mass program!

2
A Typical Fighter Diet Day

Meal #5 Salad mix of kale, red cabbage, arugula, spinach, bell peppers, mushrooms, shredded carrots and beets, cilantro, roasted garlic cloves, tomatoes, 1 whole organic egg, vinaigrette made of a tiny amount of olive oil, balsamic vinegar, spices and ground mustard. Grilled scallops tossed into the mix or my favorite: shredded Lifetime Cheese mozarella.

3
Sagittarius Horoscope for Tuesday, October 14, 2014

Wednesday, October 15, 2014 - Once you Centaurs decide what you want, it's not easy for anyone else to change your mind. Nevertheless, you can still talk yourself into liking nearly anything today. You are being pulled along by a tide that is greater than you. You may find yourself spellbound by something or someone only to realize within a few days that you were captivated by a figment of your own imagination. Seeing the trap in advance might be all you need to avoid getting hooked.

4
Superhero Abs

There’s no doubting that conventional ab exercises like the crunch strengthen the abs, but they also pull your spine out of position, which can set you up for lower-back pain down the line. Use the Superman pushup in place of crunching movements, and you’ll build not only heroic abs, but an iron core  that will strengthen other lifts like the overhead press and squat.

5
6 Get-Lean Mistakes You're Making

With all of the information out there, it’s easy to get confused. Don’t worry, you’re not alone. If you keep to a proven diet, train hard and avoid these six all-too-common pitfalls, you’ll be able to keep the fat melting off in perpetuity.

6 Guy Gourmet

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7
Gifted Nutrition

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8
5 Ways To Improve Workout Density

Perform more work in less time with these novel approaches to building a better physique.

9
7 Gym Moves You Need to Master

Want to be a well-rounded athlete, then you need to think beyond the Big 3. Become a pro at these seven staple moves to dominate in everything else.

10
A Smarter Chest Workout

The two incline movements in your routine imply that you want to build your upper chest , but you don’t need to dedicate so much time to that in one workout. Try hitting your chest with more frequency instead of bombing it with volume. Train it twice a week (the second workout only needs to consist of two or three chest moves), and perform pushups with your feet elevated two other days a week for 100 total reps. (Take as many sets as you need to hit that number.) Hitting the chest frequently with various forms of stimuli will yield greater gains and decrease the risk of burnout and injury.

11
Workout Finisher: Fat Incinerating Cardio

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” - usually a brutal one to two set single-exercise or circuit protocol - you aren’t really finished with your workout.

12
Zach Even-Esh: Stress, Recovery, & the Art of Coaching #161 | Bulletproof

Zach Even-Esh is the Founder of the Underground Strength Gym, and creator of the Underground Strength Coaching Certification Program. Zach won Teenage Mr. Israel in 1994 in the first of three bodybuilding competitions, and has since trained hundreds of athletes ranging from youth to Olympic level, and also serves as a consultant for several of the top Division 1 wrestling teams in the US. Zach’s online training courses have helped tens of thousands of people around the world develop greater strength in mind, body, and in life.

13
Big & Lean: 10 Workouts in 5 Days

You can’t grow unless you let your body recover.  With that being said, you need to sleep at least 8 hours per day and you need five days of rest after completing 10 workouts in five days. While training twice a day, you force your body to come close to overtraining. This is known as overreaching. If you let your body rest afterwards, it will rebound due to supercompensation; ultimately building as much as four pounds of muscle in five days. This means that you will literally build muscle and lose fat by sitting on your couch and watching TV for five days straight.

14 http://www.bodybuilding.com/fun/weekly-twitter-giveaway-terms.html?mcid=twitGATC

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

15
The Best Barbell Workout

Perform the exercises as a circuit , completing one set of each in turn without rest. If an exercise feels easy using the load you have available, perform your reps slower and with more control. (Or, if you have extra weight, load it.) Another option is to choke down on the bar. Gripping it lower will decrease your mechanical advantage and make the exercise harder. After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week, resting a day between sessions.

16
The Best Dumbbell Biceps Workout

HOW IT WORKS The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders  or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

17
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

18
Hot Water Debate: How Much Water Do You Need?

Those carrying more muscle need more water for adequate hydration (muscle contains more water). If you're exercising, expect to drink more too. The American College of Sports Medicine recommends getting in about 20 ounces before exercise, 10 ounces every 15 minutes of exercise—40 ounces for an hour workout—and about 32 ounces after. That alone is 92 ounces of water for anyone who workouts daily, well over the 64-ounce (eight, eight-ounce glasses of water) helping recommended by the Telegraph. Research shows that as little as a 2% decrease in body weight (from water loss) can cause significant decreases in muscle endurance and muscle strength.

19
Misconceptions About Lactic Acid

The Swedish chemist Carl Whilhelm Sheele discovered lactic acid in the late 1700s (18). It has been stated that Sheele isolated an acid in sour milk samples and this led to him naming this acid ‘lactic,’ which means relating to milk. According to the historical explanation (18), by the early 1800s, the chemists had established the presence of lactic acid in other organic tissues including fresh milk, meat, and blood. Years later in 1833, the actual chemical formula for lactic acid was completed. By the mid to late 1800s, these scientists observed different isomers (atomic compounds with various energy states) of lactic acid alongside its development in fermentation reactions. Fermentation is an enzyme-driven process in an organic compound whereby the substance is split into simpler/smaller compounds. For those knowledgeable in nutrition, one noticeable effect is that lactic acid is a naturally-occurring molecule present in a variety of food products. It has and continues to be used to assist in the acidity of an assortment of foods and beverages, serving as a food preservative.

20
Get Weigh-In Shredded

“For the everyday guy, the basis for all of these workouts should be two or three minutes on and one minute of rest,” he says. “The boxing workout was built on interval training simply because of the nature of how the sport is played by rounds. Training for these rounds you push yourself in intervals within the rounds. Boxers have been training like this for decades. It has only recently become hip to the mainstream public with HIIT and other trending workouts. To be able to get your heart rate up so many times in a workout you will burn more calories and find that you accomplish much more work in a smaller amount of time. And on top of everything else, boxing is fun – it is both a physical and mental release. How can you beat that?”

21
The Lean-Body Yam Pancake Recipe

Fueling a body to build muscle and remain lean at the same time requires a smart balance between protein and carbohydrates. Protein will help muscle rebuild and recover , while the right amount of carbohydrates will boost energy levels without adding on the fat. These yam pancakes hit the spot, and your nutritional macros.

22
How Much Rest is Best?

You need rest to grow. Sleep and time away from the gym are essential to the process of repairing the muscle tissue you damage by lifting weights. No matter who you are, there’s no way around this fact. But how much rest you need is a question that’s dogged exercise scientists for years. Now a new study from Japan suggests that a 12-day deconditioning period, in which no training at all is done, can help resensitize anabolic signals within your muscles-signals that can become desensitized to weight training stimuli over time.

23
The Incredible Snack that Goes Great with Beer

Pizza and beer. Nachos and beer. They’re classic combinations. I won’t knock them. But why do beer snacks always have to be so heavy? After all, many of the most delicious brews are hefty themselves. Drinking good beer begs for a snack that won’t leave you feeling like you need to be rolled to your next destination. I’m not saying beer-drinkers should nibble on carrot sticks. I’m not even saying you have to give up the cheese. Check out this open-faced sandwich made with ricotta, herbs, and radishes. No, seriously. Here’s why: The creamy ricotta is a perfect balance for the bitterness of beer. The radishes are crunchy and spicy, yet the ricotta tempers some of their pungency. Meanwhile, the herbs, garlic, and lemon contribute a fresh, bright flavor, brought out with a hint of salt. Finally, the rye bread gives the sandwich substance. Sip. Eat. Repeat. If you don’t believe me, know that this recipe comes from the Paulaner Brewery in NYC. That means it’s been road-tested by beer enthusiasts at happy hour after happy hour. Local Ricotta, Herbs, and Radish Sandwich Recipe by Chef Daniel Kill of Paulaner Brewery in New York City What you’ll need: 3 scallions, chopped ½ tsp salt 1 ¼ cups ricotta cheese 1/8 cup sour cream 8 radishes, chopped 6 tsp extra virgin olive oil 1 garlic clove, minced Freshly ground black pepper, to taste ¼ cup fresh basil leaves, chopped ¼ cup fresh oregano, chopped 3 tsp thyme leaves ½ tsp freshly squeezed lemon juice 6 slices rye bread, toasted 2 tablespoons chopped chives, for garnish How to make it: 1.

24
Frozen Blueberries Better for You Than Fresh

These antioxidants come from compounds called anthocyanins, which give blueberries their purple hue. The ice crystals that form when the berries are frozen disrupt the structure of the plant tissue and make anthocyanins more available.

25
Are Your Devices Destroying Your Brain?

Are you the type of person who tweets on your phone....while you surf on your laptop....while you listen to your iPod...while you watch TV? Well, that’s called media multi-tasking, and it is linked to less gray matter in the brain, a new study suggests.

26
The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

27
Get the Ultimate Upper Body Workout

Each and every one of us steps foot into the gym because we want to improve our physical selves. While we all might have different goals, the same theme exists for all of us…progression. Now, there are a few guys out there that get to body build for a living. Perhaps they've been lucky enough to gain major sponsorship or have lucrative contracts with a magazine and/or sports supplement manufacturer. These guys “get paid” to workout, so for them the gym is their office.

28
Start Here - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

29
The Shoulder Health Essentials - Juggernaut Training Systems

The shoulder complex is an intricate network of muscles and joints working together to produce a substantial amount of motion.  This network also works to stabilize the demanding movements and positions we ask of it in the weight room and in competition.  In this article, we will focus on the muscle group common to many […]

30
Supplements for Men: What is the Best Multi-vitamin for Me?

Most nutritionists will tell you that you don’t “need” to take a vitamin supplement. That is, not if you’re following a balanced diet consistently. Now does that sound like you? Doesn’t sound like us, either, despite our best efforts. Multivitamins not only provide insurance that you’re covering your nutritional bases, but they can also be specially formulated for individual needs, such as if you’re an active man, an older man, or just a man in general. We sampled what’s out there to help you decide which formulation best suits your lifestyle.

31
Should Your Workout Kick Your Ass? - Born Fitness

If you were to ask me to choose the one thing most people could improve in the gym my answer would be “Intensity.” Problem is, when I suggest workouts need to be harder, most interpret that as meaning more sets, reps, or hours in the gym. Nothing could be farther from the truth. Intensity doesn’t hinge necessarily on what you do (although it can), but oftentimes it’s how you do it. Your focus, your energy, and your devotion to push past barriers and challenge your body. To help you understand the difference between working harder and training smarter, I interview Sean Hyson, C.S.C.S, fitness director for Men’s Fitness and Muscle & Fitness, and the author of  The Truth About Strength Training . You won’t learn any new exercises or magic bullet secrets, but the strategy you’ll gain will be as valuable as any other lessons you’ll find.

32
Boost Your Metabolic Rate

Your metabolic rate -- the speed at which you burn calories -- has a major effect on whether you make great gains or just pretty good gains without adding much bodyfat. If your metabolism tends to be on the slow side, you'’ll likely struggle to build mass without putting on bodyfat. On the other hand, those with superfast metabolic rates can find adding muscle mass extremely difficult. These three nutrition tips can put a mild boost in your calorie-burning engine. If you'’re trying to bulk up yet remain lean, these recommendations are a sure bet for a more muscular physique.

33 http://www.thera-roll.com/

Traditional (smooth) foam rollers only compress muscle fibers. The Thera-Roll patented textured (ribbed / ridged) design penetrates and releases tense muscle fibers to decrease pain and stiffness. Invented, designed and clinically tested by Licensed Physical Therapists. Available in 3 sizes and 3 different densities...

34
Five Off-Season Travel Spots to Hit Up This Fall

Traveling off-season is one of the best ways to keep costs down, save on airfare, score competitive prices on lodging and venues, and avoid crowds. Need more convincing? The U.S. Travel Association found that 85% of workers who took paid time off felt happier and less stressed when they returned to work. What’s more, senior business leaders agree that utilizing PTO improves employee concentration, productivity, creativity, and satisfaction. As for the mountain of work that awaits when you return—well, a paid vacation won’t make that disappear, but a trip to the Rocky Mountains will make it seem more manageable once you get back. Consider one of these five off-season vacation ideas this fall and make PTO something worthwhile. Trust us: Once you take the plunge, you’ll never let another paid vacation day slide by again. Where Next: The Men's Fitness 2015 Adventure Travel Guide>>>

35
Winter is going to help you lose fat, new study says

You want to get lean before next summer starts, so thank winter for helping you out. According to a new study, the forthcoming cold temps are actually going to help you burn fat – the bad type of fat that is.   Your body has two types of fat: white fat and brown fat . White is the bad stuff, used mostly to store energy (which is great, unless you’ve got too much of it flopping around). Brown fat actually produces heat, which burns the energy stored in white fat.

36
The Demon of Discouragement

37
Catching up on Sleep May Not Work

A few extra hours of sleep on the weekend may not erase all of the damage done during a sleep-deprived workweek.

38
5 Protein-Packed Pasta Recipes

We’ve added protein, too, with various lean meats and seafood, to give you five delicious options that will support your workouts and make a nice dinner for two (just double the ingredients). In case you forgot, girls love pasta, too, so now you’ve finally got some muscle meals you can both eat. It’s better than cutting her in on another serving of chicken and rice.

39
3 Mindset Shifts That Help Weight Loss

Plenty of scholarly and popular writings have addressed the issue of goal-setting, though there is some debate about whether we should set dream-big goals or more attainable goals. My take: Every year, you should set at least one physical and mental challenge that scares you just enough to help you make good choices—because those choices are a means to reaching that goal. What is “just enough”? It’s that spot right in between “of course I can do this” and “no way in the world can I do this.” For me, it was taking on the challenge of trying to complete an Ironman in 2013 (2.4-mile swim, 112-mile bike, 26.2-mile run in a 17-hour time limit). I’ve found that the canyon in the middle of those two extremes is where the growth lies. Maybe it’s not fear in the traditional sense, but that bubbling angst of uncertainty feels different from and healthier than the kind of fear that dieters tend to have. (Tell us about your new challenge with the hashtag #TIMEtosteerthefear.)

40
Columbus Blue Jackets Fan 'Dancing Kevin' Rules the Rink

Meet Dancing Kevin, a Columbus Blue Jackets Fan with a whole lot of team spirit—a whole lot. The fan(atic) attended the 2014-2015 CBJ Home Opener vs. the New York Rangers with “CBJ lets go to work” painted on his bare chest and “bear down on the NYR” on his back. You can expect dance moves oddly similar to Kevin James in Hitch —only with more shimmying, less clothing, and some beer guzzling. There’s even a man in a bear suit. Intrigued? Of course you are. Watch for yourself. Maybe even take notes to up your hockey super fandom.

41
7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

42
The Best of Terry Crews

What you might not know about Crews is that he's authored a tender-hearted memoir entitled Manhood, and before the A-lister received a full-ride athletic scholarship for football at Western Michigan University, he received a Chrysler-sponsored art scholarship to the Interlochen Center for the Arts. Crews had dreams of becoming a sci-fi graphic artist as a child and has since produced a slew of paintings, some selling for up to $5,000. To illustrate Crews' many talents, we’ve compiled some of the most entertaining moments from our November cover guy's career.  Behind the Scenes with Terry Crews >>> Cover Story: Terry Crews Has It Figured Out! >>>

43
Going Isometric for Strength

Here is an easy way to add isometrics to your routine. After you get done with normal working sets of bench press, set up a bench in the squat rack with the pins 3-5 inches of your chest. Push the empty bar up into the pins as hard as you can for six seconds. Put the bar down and immediately go over to the bench press and do three reps of 65% of your max, making sure to move the bar as fast as you can, which further engages your growth-prone fast-twitch muscle fibers. Take a two-minute rest and repeat it for a total of four sets. Follow this with the rest of your chest assistance work for the day.

44
7 Things Coffee Does to Your Body

But that doesn't mean you should abandon Starbucks just yet. As a slew of new studies show, coffee can be a very helpful stimulant when used the right way and may actually do more for your performance outside of the office. Read on for seven things coffee does to your body and how to best use it to your advantage.

45
Nutrex Hibern8 at Bodybuilding.com

With the wide-spread use of energy drinks, fat burners and pre-workout supplements, stress at work and at home, deep quality sleep can be very hard to come by. HIBERN8™ is a powerful sleep formula that helps you easily fall and stay asleep. It promotes deep and restful sleep that supports nighttime recovery of mind and muscles. Waking up refreshed in the morning increases mood, productivity and is essential for achieving optimum physical strength and appearance.

46
Flex Lewis Back Attack

Lewis does sets of rack deadlifts with 315 and 405, and a set with 495. The bar begins each rep from power-rack supports set just above his knees. He uses straps, chalk, a belt with FLEX LEWIS on the back and his iPod. “Deads off the floor is a different exercise, and it works glutes and hams, too. Deads off a rack works lower back. I’ve always done them explosive. I psych myself up so much that I go completely blank. I don’t know what I do with reps. I have my training partners tell me.” I count for him. He knocks out 11, plates clattering, banging each rep off the supports.

47
6 Foods That Could Be Giving You Acne

Though clinical studies relate that food and acne do not have a significant correlation, more and more dermatologists are beginning to recognize that the cleaner diet you have, the clearer your skin will be. Along with drinking plenty of water, diets high in fruits vegetables provide your body with the vitamins that are crucial in the development of an acne-free face. On the other hand, foods high in fat and sugar can mess with your complexion. Cut the following items out of your diet in order to keep zits at bay.

48
60 Seconds to Fit - Are Machines as Effective as Free Weights?

Fitness expert James Grage talks about whether you can get an equally badass workout with machines as with free weights.

49 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1246/Accelerate_Fat_Loss_Get_Stronger_by_Adding_These_S.aspx

Training with various tempos is one of the best tools for losing body fat by increasing oxygen use post-workout and enhancing the metabolic stress experienced by the body. For example, a 2012 study found that training a longer tempo of 4 seconds down and 1 second up burned more calories and produced a greater excess post exercise oxygen consumption (EPOC) than a tempo of 1.5 seconds for both the up and down phases.

50
Video: Leg Press Annihilation

"Here is one of the sets from my last leg workout. After five sets on the leg press of twenty reps each, I like to do one heavier set and then strip it down to the starting weight again.  It’s a great way to make sure you’ve really taxed your quads and left nothing behind.  Remember, this was the first exercise in that leg workout! It was almost a four-minute set and left me messed up for the rest of my workout.  This is the kind of thing you have to be willing to do if you want to break plateaus and build new muscle."

51 The Ins and Outs of Knee Wraps
52 5 Keys To Doing High-Intensity Intervals The Right Way - Bodybuilding.com
53 Weider Principle #23: Burns
54 28 Laws Of Lifting For Muscle - Bodybuilding.com
55 Big Bench
56 Compound Your Growth
57 Ask The Protein Powder Chef: Pumpkin Spice Protein Mousse! - Bodybuilding.com
58 Triple-Threat Arm Assault
59 http://i.instagram.com/p/tDg8dLmf1m/
60 Pro Supps MR. HYDE at Bodybuilding.com
61 Bodybuilding.com on Twitter: "Happy Tuesday! #bestself #bodybuildingcom http://t.co/WjB1LkmwUw"
62 Legendary Backs
63 Highlights from the 2014 FLEX Bikini Model Search
64 Sorry, Marijuana Does Not Boost Creativity
65 Genetic Differences in Carb Metabolism
66 Body Transformation: Kimberly Got Fit For Her Family - Bodybuilding.com
67 Why Casual Sex Is Good For Your Body In More Ways Than One
68 Four Ways to Speak to Your Suit Maker