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Pullups: The King of Back Development

An easy way to begin to add these to your regimen is the Pyramid Method.  To do this you pick a top number, for a beginner it may be ten. You start by doing one pull-up, then rest 30 seconds, then do 2 pullups, then rest 30 seconds, then do 3 pullups, and so on until you get to ten, then you start heading back down the pyramid by doing 9, then 8, etc. until you are back down to 1.

Sagittarius Horoscope for Wednesday, October 22, 2014

Thursday, October 23, 2014 - Your boundaries are not as strong as you'd like today, so you might steer away from emotional involvements to safeguard your heart. You may even feel vulnerable and act upon the need to protect yourself from others. Go ahead and retreat to engage in the deep soul-searching brought about by the Scorpio Solar Eclipse, occurring in your 12th House of Spiritual Mystery. There's no reason to share your feelings with anyone else until you're certain the time is right. This is one journey best traveled alone.

Get Crushed: Never Ending Squats

Two reps of the barbell back squat. That doesn’t sound so hard. Well, hold your horses, Tonto, because this progression is absolutely brutal. Start with 50% of your 1RM on the bar. At the top of the minute, perform two reps of the back squat. Rest the remainder of the minute (NOT 60 seconds, but whatever time is left after you performed the squat). Add 10 pounds to the bar and repeat. Keep adding 10 pounds and performing 2 reps every minute until you can no longer get the two reps. Obviously, this will crush your quads, glutes, core and the will to live. Don’t have a spotter? You can do the same workout with a deadlift, weighted chin ups or overhead press.

Save Your Joints

Intense training can cause significant strain on ligaments and tendons, leading to inflammation and degeneration. Manage pain and stay in the gym with our doctor’s advice.


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Trainer Q&A: Why Does My Elbow Hurt During Workouts?

Performing the same routines in the gym, neglecting to train every muscle group, and lifting excessively heavy weights are the most common causes of elbow pain, all of which create muscular imbalances and increase the strain on the joint.

8 Questions to Ask Your Personal Trainer

The most important things you need to know about working out.

3 Months to Mass

On rest days , your calorie consumption will drop as you throttle back on carbs and protein. Your fat intake, however, will go up, specifically healthy fat, which is important for joint recovery. Moreover, when you’re trying to add mass and drop bodyfat at the same time, you have to trick your body into getting bigger. These variable-calorie days do just that, preventing the body from adjusting to the same intake levels. On these days, you’ll eat about 16 calories per pound of bodyweight, or just less than 3,000 calories. Your protein numbers will be slightly more than 1.5 grams per pound of bodyweight, or about 300 grams, while your carb intake will plummet to less than 1 gram per pound of bodyweight, or about 170 grams. Fat levels rise to just more than 0.5 gram per pound of bodyweight, or slightly more than 100 grams.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

3 Prehab Moves for Any Workout

One of the biggest training mistakes people make is that they don’t take into account the possibility of injury. Instead of focusing on a program that creates a bulletproof body from head to toe, they target certain body parts at the expense of others, only strengthening the neglected muscles when they become an issue. Targeting only certain body parts, such as only training  chest  and rarely back, or only arms and rarely core, can create muscular weaknesses and imbalances. These imbalances may cause discomfort, pain, and instability that may lead to strains or other muscular injuries.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

13 Healthy Recipes: 8 Delicious Protein Pumpkin Recipes! -

If summer is symbolized by surf, sun, and sand, fall gets kicked off by sweater weather, the changing of leaves, and a plethora of pumpkin. From pumpkin-scented candles to pumpkin-spiced coffee, this gourd holds center stage once autumn rolls around. It's the silver—or rather, orange—lining to darker days and cooler nights. Say goodbye to the lazy summer months the right way by indulging in these seasonal recipes that are sure to fuel your gains!


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Legendary Backs: Ronnie Coleman

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.

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I'm just starting this this week to change up my work out. I see every week it's less reps with more weight. That's to build the power and as the weeks progress strength will follow. Only thing I'm changing up for chest is every week I'm starting with a different part of chest for the 6 sets low reps.

Guns Times Five

It doesn't take a space-age program to build mass. Try this old-school classic.

12 Healthy Foods and Drinks That Can Make You Fat

While they’re packed with antioxidants, protein, and healthy fat, these nutrition powerhouses can pile on serious calories if you’re not careful.

Instant Muscle: Back and Core

Attach a single-grip handle to the pulley of a lat pulldown station and grasp it with one hand. Face away from the machine and kneel on the floor with your opposite leg forward. Keeping your torso upright, pull the handle down to your collarbone. Perform the one-arm lat pulldown in the middle of your back workout, or as an assistance exercise in your bench- or overhead-press workout. Aim for 3–5 sets of 8–15 reps with each arm.

The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

What's the Big Deal About a PR, Anyway?

So does getting a PR lift mean that you ended your training session on a good note? To me, it means you left weight on the platform or under the power rack, monolift, or bench. What’s so good about ending a training session knowing that you didn’t do your very best? I don’t get it. Say you got that PR and jumped up 50 more pounds but missed it? To me, that’s a good training session. You got a PR and you’re that much closer to your next big 50-pound PR. You got a PR and made progress to your next PR. You didn’t just get a PR and stop. If it’s a case of wanting to end with good technique so that your body remembers it, the last thing you should do before leaving the gym is 100 (not all at once) perfect reps with a light weight. That will help build the correct neurological pathways for good technique.

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8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

New Beats Ad Features Lebron James Working Out

Ever wonder what LeBron was doing to turn into a lean mean scoring machine after his hometown return to the Cleveland Cavaliers this off-season? Well the latest Beats by Dr. Dre ad, which features the basketball star, might shed a little light into the gym work he put in to get in shape.

Weider Principle #22: Partial Reps

There is no Weider Full Range of Motion Principle. I just made it up. Perhaps the fact that you should strive for complete reps that go from an all-out stretch to a thorough contraction was simply too obvious for Joe Weider to codify in a tenet. It has long been an exercise fundamental— and we’re about to break it. You don’t have to go all the way. Sometimes an exercise is made more effective by using only part of its range of motion. The Weider Partial Reps Principle increases tension by decreasing movement.

Peak Velocity and Olympic Lifts

With my athletes, I noticed that some of them looked blazing fast but read as slow. Well, when using average velocity, it is the average of the entire lift from start to finish. When dealing with athletes who are a part of a team sport or even individual sports besides weightlifting, there are often orthopedic issues or biomechanical issues for the athletes. They weren’t born to snatch, clean, or jerk. Some of the football players I worked with had shoulder pain due to all the impact and, as a result, had poor shoulder flexibility. They had an amazingly fast peak velocity, upward of 2.6 meters/second, but an average velocity of only 1.1 meters/second. Their peak velocity tells us that the bar is too light and is moving too fast, but the average velocity tells us that the bar is moving too slow and is thus too heavy. Well, that conflicting statement is only conflicting because of the orthopedic issues. Their rack is slow because they lack the ability to get into the proper position. As a result, this exaggerated slowing down of the movement causes the average velocity of the barbell to decrease, as fast as a jackrabbit pull, with a slow, slug like rack work out to a tortoise looking average velocity.

5 Healthy Habits to Live Fat-Free

After a week or so, you’ll probably see a pattern develop. You may tend to skip meals when you’re stressed, or eat low-quality foods at night. “Two of the biggest problems I see are overeating and undereating,” says Starnes. “A log makes you accountable and helps you figure out where you need to make changes in your diet plan .”

Giant Gains with Giant Sets

Q: I’m looking for a great total-body muscle-building workout. I can train five or six days a week, and one of those being a Sunday isn’t an issue. After two years of training, I need something to jump-start my muscles and give me a great pump.

Supplemental Work for the Olympic Lifts - Juggernaut Training Systems

The classical lifts are important to becoming a master of the platform, but even the most elite lifters use supplemental accessory exercises to save their bodies.  Nothing tears down your body like the full classical lifts.  In a basic twelve-week training cycle, the weightlifting athletes at the Olympic training center have 108 workouts.  Of those 108 workouts, 36 of those will be some variation of the snatch and clean and jerk.  To break it down even further, 12 of those workouts are actually the classical lifts done from the floor .  So anyone that believes that to be the best you need to only snatch and clean & jerk is foolish.  The Bulgarian method of maxing out every day works for very few athletes, so keep that in mind.  After seeing this breakdown, you are probably wondering, if only 12 of our workouts are snatch and clean from the floor, what do the other 96 workouts of our training cycle consist of.  Coach Zygmunt is very big on adding supplemental exercises to help make improvements in the lifts. Here are a few things the resident team at the OTC does to improve their classical lifts.

Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

What A Real Paleo Diet Looks Like

The most ardent Paleo enthusiasts argue that regaining our ancestral state of fitness goes beyond doing a little exercise and curbing one’s consumption of doughnuts. To get the full Paleo experience, you need to be out lifting rocks, running barefoot, and growing a beard. To say that I’ve been amused by the Paleo movement is hardly a criticism; I support any movement, or trend, that inspires people to get in shape and push their limits. But it’s been interesting to watch as Paleo enthusiasts discover “lost” principles about human endurance and fitness that hardcore hunters have lived by since the beginning of time.

Brian Casad's Transformation Workout

In contrast, what you see here is Casad’s current program, which he calls “an athletic bodybuilder approach.” Keep in mind that he didn’t adopt these workouts overnight. He gradually increased volume 
and intensity over time; so if you’re just getting started on a transformation of your own, you should have the same mindset. Start small, then add on.

Training Techniques For Greater Muscle Growth

I talk so much about the many common ways to  add intensity to your workouts  - techniques like  drop sets , forced reps, rest-pauses and holding peak contractions - that I sometimes forget the not-so-obvious ones. Recently, I thought back to some of the innovative ways that my fellow bodybuilders and I achieved that extra bit of intensity in a workout, as we always pursued another 5-10 pounds of new muscle growth. Here are three of the more creative measures we took.

7 Tips for Dominating the Deadlift

Bodybuilder-strongman Stan Efferding dishes on his best form tips for developing a king-sized deadlift.


#24: Figure out how many macros you want to eat daily. The macronutrients are protein, carbs, and fat. A good goal for slow but steady fat loss in conjunction with exercise is 25 percent protein, 30-40 percent carbs, and 30-40 percent fat but this can be adjusted to your needs.

4X Mr. Olympia Phil Heath Meets Fans at JBN

Phil Heath, 4X Mr. Olympia talks with his fans at Just Be Natural in Bethlehem, PA on 10/21/14

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Dialing in Reps and Sets

set, so let’s think about the ideal number of reps in terms of weight load. It’s been

10 Reasons You're Holding onto Body Fat

If you’re not shedding belly blubber fast enough, then chances are you’re flubbing one of these training or nutrition tactics.

Supersize Your Growth

As with any intensity technique, however, the key is prudence in using it. Applied in a targeted fashion and it can provide just enough extra stimulation to prompt development. Use it too often, however, and you’ll burn yourself out. In other words, don’t rely on supersets, tri-sets or giant sets every single workout for a particular bodypart. And switch up your approach regularly so your body doesn’t adjust to the load — you want to constantly keep your body off-balance so it has impetus to respond.

Six Reasons You Need Vitamin D

With summer long gone, are you finding it increasing difficult to get out and enjoy a little fresh air and sunshine? If so, chances are you’re like most Americans who find themselves deficient in what’s commonly referred to as the sunshine vitamin – vitamin D. But, while seasons may change, our basic needs do not. And, regardless of whether we’re blessed with the beautiful, scorching days of summer, or the dreary, often chilly days of fall, it’s extremely important to get vitamin D. Why? We’ve compiled a list of six of the most important reasons. 10 Dairy-Free Ways to Get More Calcium>>>

Brandan Fokken's Mile-Wide-Shoulder Workout -

The human body isn't stubborn. It's obedient. It does what you tell it to. It changes when you want it to. With the right tools, you can build the body you want.

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

Ashley Horner's Full-Body Squat Rack Workout! -

Technique is not interpretation on compound lifts such as these. There are standards, full ROM, and technique so you do not snap your **** up. Dorian Yates is one of the greatest of all time who used partial reps as accessories, there is no replacement for squats to parallel. You are the cancer in the fitness industry teaching newbies not to squat parallel, not complete reps, use garbage form for increased risk of injury all in the name of people like Dorian doing such exercises and the gains they made. He was on a monster load of gear and weighed 260 at 5'7". Learn the exercise, the ROM and how your body responds then use accessories accordingly. This is a garbage article and you posted a garbage response.

EliteFTS: The Revolutionary 1X20 RM Strength Training Program

Dr Yessis discusses his ideas on his 1x20 method. He has long contended that it is a very viable way to develop strength and also to develop better sports technique amongst other things. Anecdotal work has proven this many times over and now current research is further validating it's use. Beyond the aforementioned benefits, the 1x20 method also allows for greater capillarization of connective tissue as well as thickening tendon and ligament structures to help prevent injuries. Building muscular endurance, it also bolsters any well planned conditioning program. Chapter 1: History and Background Chapter 2: About Strength �����A Closer Look at Strength �����Different Types of Strength ���������� General Strength ���������� Specialized Strength ���������� Absolute Strength ���������� Relative Strength ���������� Limit Strength ���������� Speed-Strength ���������� Strength-Speed ���������� Starting Strength ���������� Strength-Endurance ���������� Explosive Strength ���������� Functional Strength �����Present-Day Strength Training Programs �����The General Effects of Strength Training Chapter 3: The 1 x 20 RM Program �����Differences Between High and Low Intensity Programs Chapter 4: The 1 x 20 RM Foundational Strength Training Program �����Guidelines for Progress �����The Foundational Strength Program �����Exercise Recommendations �����How Many Repetitions? �����Guidelines �����How Many Sets? Chapter 5: Guidelines for Using the 1 x 20 RM Exercise Program �����Introduction �����Level I �����Level II �����Level III �����Level IV �����Level V Chapter 6: The 1 x 20 RM Program for Runners and Athletes Who Run in Their Sport �����Specialized Exercises for Running �����Application of Specialized Strength and Explosive �����Exercises to Improve Running Speed Chapter 7: The 1 x 20 Program for Athletes Who Perform Various Hitting Skills �����Specialized Strength Exercises Chapter 8: The 1 x 20 RM Program in Rehabilitation �����Weight Training Injuries Chapter 9: Training Principles Chapter 10: Periodization in the 1 x 20 RM Program �����Introduction �����The Basic Periodization Plan ���������� Phase 1.

Fall Style Alert: "Petrol Blue" Sports Jackets

Sophisticated but not flashy, traditional enough to fit in anywhere but racy enough to get you noticed once you’re there, the “petrol blue” sport coat (“petrol” being the Brit term for gasoline) tells the crowd you’ve got just the right amount of confidence in your tank—but no need to prove it.

Tinder to Introduce 'Premium' service

Regardless of how you feel, this is happening. But don’t worry, Tinder’s CEO and co-creator, Sean Rad, ensures us there will be no changes to the current free Tinder we all know and love. Rad is simply introducing a beefed-up version of the app that will give paying users more opportunities, which he announced at the Forbes Under 30 Summit in Philadelphia.

Is This the Planet's Greatest Cheat Meal?

It’s pumpkin season, and, if you’re anything like me, you’re tired of hearing the phrase “pumpkin spice [fill in the blank].” Don’t get me wrong, I’m a big fan of pumpkin, but I have no desire to bite into a dessert that tastes like a scented candle. That’s what intrigued me I came across Jackie Dodd’s recipe for pumpkin beer brownies. Dodd’s the author of The Craft Beer Cookbook . She takes a basic brownie recipe, adds pumpkin purée and a boozy kick of rich, pumpkin porter. The result: a fudgy, indulgent, pumpkin-packed dessert that makes for one hell of a cheat day treat. Any pumpkin beer will do the trick, but Dodd uses He Said Baltic Style Porter from 21st Amendment Brewery for the beer’s intoxicating flavors of Vietnamese cinnamon, pumpkin, and roasted barley. You don’t have to serve the brownies with ice cream and chocolate sauce. But you kind of have to. Pumpkin Porter Brownies Sundaes Recipe by Jackie Dodd, founder of The Beeroness What you’ll need: For the brownies: 1 ½ cups unsalted butter, cut into quarter inch cubes, plus more for greasing 10 oz. chocolate, 60% cacao (about 2 cups) 1 cup pumpkin porter (preferably He Said Baltic Style Porter) 1 tsp vanilla extract 2 large whole eggs 1 ½ cups white sugar 1 cup light brown sugar 1 cup pumpkin puree 1 cup bread flour ½ tsp ground cinnamon 2 tsp espresso powder or finely ground espresso beans 1 teaspoon salt 1/3 cup unsweetened cocoa powder For the sundae: 10 oz chocolate, 60% cocoa (about 2 cups) 2 Tbsp light corn syrup 1/3 cup pumpkin porter 1 quart vanilla ice cream How to make it:    1.

RSP Nutrition DyNO at

DyNO is designed to be the most explosive pre-workout formula we have seen to date.

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58 Sleep Better Tonight