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737 Raw Pause

Pause squats don't have to be limited to a pause in the hole. You can pause anywhere (on any lift) to address that specific sticking point, building strength...

The Company With Nothing To Hide

Markus Kaulius, the owner of Magnum Nutraceuticals, is dedicated to making the best supplements on earth. He is a natural athlete and uses more Magnum than a...

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Lean Legs Pak 2 (Athlete)

Fighter Diet followers are becoming famous for lean legs! Yeah we're doing it! Let me take you on a tour on how to do it! Step 1: Build the dense muscle mass which gives your legs SHAPE Pauline Nordin Without muscle you can't shape up. I know you might be scared of getting bulky thighs, but you will not when you do Fighter Diet combined with my Lean Legs concept. Lean legs are not made over night. Start with sticking to it for three months without questioning 'is it happening?'. it is happening, don't worry about it. Step 2: Use a Fighter Diet diet plan which helps your body shed fat while building muscle. When you want to get tight and firm instead of jiggly, you need to provide enough good food without adding too many calories from unnecessary extras. Step 3: Melt off the layer of bod

Sagittarius Horoscope for Monday, October 27, 2014

Monday, October 27, 2014 - You might have to put on your listening cap today if someone close to you really needs to talk. Thankfully, starting a conversation is easy since others want to tell you positive things rather than what is actually bothering them. Nevertheless, asking direct questions cuts right to the core issue. Cultivating clear communication channels gives others an opportunity to discuss a subject that truly matters.


Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.


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10 Questions All Lifters Should Know How to Answer

TUT is the total amount of time a muscle is placed under stress during the length of a set. Your cadence, or tempo, for each rep determines your TUT. For example, if you’re using a 3/1/3 cadence (three seconds on the positive portion of a movement, pause for one second at the apex, and then take three seconds on the negative) for 7 reps your time under tension for that set is 49 seconds.

Muscle in Minutes: Chest

This twice-weekly workout plan is built on that simple premise: instead of starting your week with the flat-bench, per the usual, you’re going to head straight for the incline. With your pre-workout raging through your veins, you’ll soon be pressing gnarly weight loads toward the ceiling, touching off crazy new growth in your under-trained upper chest. From there, things normalize with flat-bench dumbbell presses and push-ups, with some calculated twists to jack up the intensity, of course.

6 Tips for Decked Out Arms

IFBB pro Omar Deckard gives up some of the secrets he used to build his stage-worthy bis and tris. (Hint: It's really nothing fancy.)

5 Flexibility Marks Every Man Should Hit

Unfortunately, simply bending over and touching your toes post-workout isn't going to do the trick. It comes down to the right exercises and time. To help you decide where you need some extra work, we've outlined five flexibility tests that examine nearly every part of the body. Go through each test and find out where you fall short. Then, prioritize those areas to help increase your flexibility and ward off potential injury.

5-Step Fat Burning

As a fitness model and former successful natural bodybuilder, I have tried every diet in the book to get lean while holding on to muscle – carb backloading , carb cycling, ketogenic and even paleo. Each has its pros and cons. But just “dieting” isn’t enough. There are multiple branches of that tree and there are some particular training protocols that need to be observed along the way. The truth is that there are a number of factors that contribute to real fat-burning – the kind put on display by the guys you see on these pages. Here are five fundamental strategies that you can piece together to speed your shred .

6 Great Cable Moves for More Mass

And in the realm of iron-laden machinery, cables may be king. Cables offer a smooth, constant tension on exercises that might otherwise be very awkward or tough to do. They also have that air of safety that really allows you to go heavy and challenge yourself without a spotter. The following six moves – some common, some not so much – allow you to target key muscle groups with fantastic efficiency, sans free weight. Build these moves into your normally scheduled bodypart work and you’re sure to notice a difference in your muscular size and density in no time flat.

Morning Muscle Meal: Bacon and Egg Breakfast Sandwich

Scrambling eggs in the microwave means no caked-on-egg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. If you don't mind some kick, Franks's RedHot adds negligible calories and can make you feel full faster.

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.

10 Ways to Win the War on Colds and the Flu

There’s no surefire way to dodge the colds and the flu —both are respiratory illnesses caused by viruses, explains Pritish Tosh, M.D., an infectious disease physician at the Mayo Clinic. Still, it's possible to preempt the routine storm of seasonal sicknesses by keeping your immune system—your body’s virus-buster—on its A-game. Follow these 10 tips to help cut down on the number of days you spend coughing, sneezing, and calling out sick this winter.

7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders is a limiting factor for proper form on these exercises and can limit your program.

Sqor Sports


Why You’re Not Losing Weight and Keeping It Off - Dynamic Duo Training

We asked Eric Trexler about the above comment and he stated “That comment represents a theoretical scenario based on the combination of a number of previous research findings. While controlled diet interventions do not typically cause substantial losses in LBM (especially when resistance training is included), it may be more pertinent in lean athletes and physique competitors, as has been demonstrated by LBM losses in recently published case studies in natural bodybuilders. Further, the “body fat overshooting” phenomenon has been described in multiple publications by Dulloo. Since LBM is more metabolically active that adipose tissue, you could theoretically surmise that body fat overshooting may lead to such a scenario where body fat is restored more rapidly than lean mass (which has been demonstrated), and metabolic rate would therefore not recover as quickly as body fat percentage (8).”


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Get Gladiator Abs

What's the secret to a flat stomach? Dominate your diet and you'll reap the rewards—so give this healthy meal plan a try.

3 Ways to Torch Fat Without Traditional Cardio

Lie on your back on the floor. Hold the ’bell over your chest with your right hand. Bendyour right knee 90 degrees and plant your foot. Raise your torso off the floor. Now use your right foot to raise your hips off the floor while you support your body with the left hand. Sweep your left leg back and rest on your left knee. Stand up, then reverse the motion to return to the floor. Perform one rep on your right, then one rep on your left. Repeat for five minutes.

Fighter Diet News

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

How Boozing Affects Muscle Building

We get it: Sometimes you need a stiff drink . But before you belly up to the bar, keep in mind that boozing it up may undo that hard work you put in at the gym. Research reveals that alcohol can interfere with your muscle growth, as well as slow your post-exercise recovery process. So how can you enjoy that bourbon or brew—without contributing to a beer belly? Get the facts on how booze can impact your build. The 14 Worst Things You Can Do for Your Body>>>

The Fitness Divide - Born Fitness

Most gym PTs are not paid hourly, they are working on commission only. So if they are standing around or bullshitting they are probably just waiting for their next client. It is also not their responsibility to clean up the gym (although if I see garbage on the floor I pick it up). It has been my experience when PTs approach people mid-workout to offer tips or corrections, the ppl working out aren’t too thrilled about being interrupted. I’ve also read on many many forums that getting approached like this pushes new people out of the gym because they feel harassed. Music in gyms is determined by management, not PTs. And I imagine most PTs do infact go lift heavy shit off the clock. Being a sweaty stinky mess between clients isn’t exactly appealing.

3 Rules You Have to Break to Make Gains

There’s a reason skinny punks call lifters “meatheads” and why some of the dumbest guys in your gym are also the biggest: building muscle ain’t that complicated . Sure, there’s a science to it, but hard work and consistency will take you further than any one program, diet, or exercise can. In an effort to sell more products, the fitness industry has tried to convince you that you need to follow certain rules in order to get big and strong and lean, making the process of transforming your body far more complex, arduous (and, consequently, much less fun) than it has to be.

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."

Trainer Q&A: Why Does My Knee Crack and Pop?

Trainer Q&A: Why Does My Knee Crack and Pop?

10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

Countdown to Movember: 5 Things to Do to Your Face Before November 1st

If you’re planning to take part in Movember—a charity that challenges men to grow a mustache for 30 days to help raise funds and awareness for prostate and testicular cancer research—there are a few things you’ll need to do before growing and grooming your new mo, especially if it’s your first time growing a ‘stache. Put these steps into practice in October so your Movember face looks classy and clean, instead of like a teenage facial-hair-growing experiment gone wrong. Your 5-Minute Guide to Everything Movember >>>

Ask Men's Fitness: What Is Proper Urinal Etiquette?

MF: First of all, don’t stand next to me when there are six other urinals to pee in. It’s called a “buffer zone.” Give me some space to do my business, and I’ll give you yours. Also, if you feel the urge to have a conversation, stifle it. Urinals are a no conversation zone. When a guy hits the john, it’s a two-minute respite from the outside  world. The last thing I want to do is talk about the weather. And do not flush the toilet with your foot. Are you kidding me with that? I get it: You don’t want to touch the damn lever. But your feet are dirtier than your fucking hands. There’s a sink five feet away, so you can wash your hands. Or you can use your elbow or forearm.

VIDEO: The Arm Bomb Workout

Blow up your arms with just two moves. Find a weight you can complete between 15-20 repetitions of the dumbbell curl and dumbbell skullcrusher. Perform a set of dumbbell curls for 15 repeitions, and then a set of 15 dumbbell skullcrushers shortly thereafter (watch the video for helpful hints on correct form). Then do 14 reps of each move, 13 reps of each move, and so on until you get down to 5 reps. After that, work your way back up to 15 reps of curls and 15 reps of skullcrushers.

8 Questions to Ask Your Personal Trainer

At one point or another, fitness enthusiasts are likely to either hire a trainer, get the opportunity to train with one, or just pick a trainer's brain for knowledge. Choosing the right questions to ask a potential personal trainer and knowing the right answers to those questions is the best way to get the most bang for your buck. Before you decide to work with one, consider asking these eight essential questions for being productive in a training program.

Top 20 Reasons to Skip the Sugar This Halloween

Reese’s Peanut Butter Cups. Snickers. M&M’s. They’re all lying around your house waiting to be handed out to kids dressed up as superheroes and princesses. You might be tempted to try a piece here and there, but trust us, it’s better to leave the sweets to the trick-or-treaters. Here, we’ve compiled a list of the top 20 reasons you should stay away from candy this Halloween.

Reform: The 90-Day Transformation Plan

We developed a 90-day fitness program to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from average to fit in that much time? We enlisted the help of Dan Trink, CSCS, who wrote the workout program based on his success with a massive high-profile list of clientele. Instead of a meal plan, he set up a series of six habits to help set the base . No regimented diet, no confusing methodology, just challenging sets and rules of living that have a big impact in a short period of time. If you’re new to working out, or just getting back into it, elevate yourself out of a sedentary lifestyle with Reform .

Arnold Schwarzenegger’s 10 Best Movie Roles of All Time

Once again working with James Cameron, Arnold steps up for what many still consider the most complex and compelling role in his filmography. As Harry Tasker, Arnold lives a double life as a spy for the Omega Sector (performing hairy tasks, get it?) while at once trying to restore integrity to his relationship with his bored wife (Jamie Lee Curtis) who thinks he's a computer salesman. A little foreplay turns into a hostage situation with Arab terrorists, although plot remains rife with humor as Arnold and Curtis inevitably get the upper hand. This role is light on quotable one-liners, but it was Cameron's intention to give Schwarzenegger a more challenging role, which he delivered on with the precision of a laser-guided helicopter missile.

WATCH: Egg Cups as a Delicious Portable Protein

About the Author Holly Joy McCabe has been in the health and fitness industry for ten years as a trainer and nutritionist and has added to that the role of sports therapist/injury specialist for the last four of those years. She is the owner of Kaizen Hybrid Training in Nashville, Tennessee, a private training facility that offers training, nutrition coaching, and rehabilitative therapy. She works with a wide variety of populations. Her newest personal athletic passion is competing in strong(wo)man.

Spring Bicycle Maintenance: DIY Bike Check

Itching to get back in the saddle this spring? Your first step should be making sure your bike is safe to take back on the road. If your wheels had an easy winter—you stored your bike in the basement instead of locking it up outside in the snow—you may be able to get away with an at-home bike check instead of dropping cash on a tune-up at the bike shop. (If your ride’s got bigger problems than a squishy tire or an ungreased chain, leave it to the pros.)

3 Tips for Nailing the Front Squat

Next, foam roll your lats and thoracic region to assist in holding the weight at shoulder height. Having good ankle mobility and calf flexibility will help you attain your thighs being parallel to the floor. If this gives you a hassle and you find yourself slightly elevating the heels, lower weight and make it a point to increase your mobility so your heels stay put with heavier weight.

Commitment for Bodybuilding

I personally believe that “grass is greener” thinking stems from the idea that things should be easy. Marriage should be easy and, when it becomes difficult, there must be something wrong with the marriage, right? Nope. Is training or bodybuilding a linear graph leading to success? Nope. Biblically, marriage is related to the cultivation of a garden. I don’t have a garden, but I remember we had one growing up. Gardens are tough. They require quite a bit of attention. If you get a bunch of rain, your garden will need weeding shortly thereafter. Not enough rain and you will need to do the watering yourself. Pruning, fertilizing…the list goes on and on. It’s a long way from planting a seed to an apple tree bearing good fruit. This isn’t unlike marriage or bodybuilding. Expect to put in hard work. The end result will be far more valuable than you can imagine.

Sorinex Summer Strong 7 Seminar Videos

Sorinex Summer Strong 7 was a truly special and remarkable event. Juggernaut's Brandon Lilly and Chad Wesley Smith were fortunate enough to be included among an all-star cast of speakers. If you missed this event, you missed learning from an array of accomplished coaches in a variety of fields, luckily we are brining you these great presentations, right to your computer.

Food of the Month: Spaghetti Squash

The typical lifting diet includes plate after plate of palate-numbing options that usually revolve around chicken and rice or, for the old-school set, chicken and pasta. Break out of the boring mold. “Spaghetti squash is a great low-calorie, nutrient-packed alternative to pasta and rice,” says Jim White, R.D., spokesman for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. “At just 42 calories per cup—versus 220 for pasta—spaghetti squash contains only 10 grams of carbohydrates.” Your body runs on carbs during a workout, and while spaghetti squash contains about one-third the carbs of pasta, it is still a decent source. “If eaten in larger quantities,” says White, “it would be a good source of energy while you’re still watching caloric intake.

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!

2014 FLEX Bikini Model Search, Sponsored by BPI

2014 FLEX Bikini Model Search, Sponsored by BPI

Fitbit Announces Three New Tricked-Out Fitness Trackers

Today Fitbit unveiled three new activity and sleep-tracking devices: the Fitbit Charge, the Fitbit Charge HR, and the Fitbit Surge. These products join the ranks of Fitbit’s existing offerings: the Flex, Zip, and One as well as the Aria wi-fi smart scale.

Flex Lewis's Top 10 Training Principles

Flex is doing it his way. The Welsh Dragon and his nutritionist/trainer Neil Hill have fresh ideas about working out. From rep ranges to rest to exercise selection, the 212 champ doesn’t do things the same old way, because he doesn’t want to achieve the same old results. No, he’s striving for the ultimate. Rep after rep, set after set, Flex Lewis is reaching for his place in history. Three is the magic number, but 10 is the number of components that make his training unique.

WATCH: Advanced Programming for Leg Hypertrophy

Scott Stevenson, John Meadows and Dave Tate are interviewed by Steve Colescott after a grueling leg training session. They discuss the finer cerebral points of the programming and intensification methods they used. Do you want quads that sweep like a janitor and hams that hang like horse’s balls? They explain tricks to making that dream a possible reality.

Michelle, needs to loose 115 lbs

Hi, My name is Michelle and I just wanted you to know a little about me. I am 43 and at one point I weighed over 315 pounds. I have lost 90 of them on my own but I am struggling to loose the other 115lbs that I need too.

Encyclopedia Of Underground Strength [ALL Articles, Interviews & More!] - 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!

The Predator's Mean Greene Back Workout

Not Greene. Greene won the jackpot in the back genetics lottery and milked it to the max. His lats are wide and thick, inserting so low into his waist it almost looks like he doesn’t have a waist from behind. He’s got so much muscle tissue back there his lower lats actually hang over his spinal erectors and glutes. Greene’s wide shoulders only help his front lat spread match his rear lat spread; when he hits the pose from the front, he’s got meat hanging down of his frame. In a Kai Greene back double biceps pose, things come alive, fibering out, jumping of back there: his back is crisp, detailed, gnarly—add your own adjective. Greene’s back has been a strength for him since back in the day when he was placing in the top 3 at the NPC Universe, the show he’d win in 2004 to earn his pro card.

Arnold Schwarzenegger Series Iron Whey at

Directions For Iron Whey: As a dietary supplement, mix one to two servings (1 to 2 scoops) of IRON WHEY™ with 8-12 fl. oz. of cold water. Vary the amount of water to achieve your desired consistency and taste. Consume 1-3 times a day. IRON WHEY™ can be taken immediately before and/or after your workout. To increase your protein intake per serving and achieve a delicious milkshake taste, use skim or low fat milk instead of water.

Torso Sculpting Circuit Workout

The cornerstone of this routine, which consist of mostly familiar moves, is the hand-to-thigh plank. This exercise is performed by positioning your hands and feet at shoulder width apart, arms at full extension, just as you would in the top of a push-up. While keeping your body straight and core tight, you will bring one arm at a time into slap your same-side thigh. Alternate hand slaps on each side being careful not to sway or drop your hips.

A Guide to Heart-Healthy Oils

As bodybuilders we tend to shun fats, but we do need some fat in our diets. Healthy oils can be a valuable source of those needed  essential fatty acids (EFAs)  along with protective phytochemicals. Don't deny yourself the pleasure of these elixirs. Not only do quality oils add flavor to your food, they also help you build a strong body and stick with a healthy diet for the long term. You can have 20%-25% of your total daily calories from fat , but that should be mainly unsaturated fat, including flavorful, heart-healthy oils.

51 STRONG Life Ep. 40 - Elliott Hulse & Zach Discuss Strength, Life, Biz & Success - Zach Even-Esh
52 We 'Mirin Vol 90: These Physiques Are Bananas! B-A-N-A-N-A-S! -
53 Creating the Perfect Muscle Monster
54 24 Laws Of Eating For Muscle -
60 Prone Rows with Grenades and Chains
61 BPI Sports Best BCAA at
63 THE MIKE DOLCE SHOW - Ep. 94 Mr. Olympia Flex Lewis' Tips For Success | The Dolce Diet
64 Epic Olympia Showdown: COLEMAN vs. CUTLER, 2003
65 New Year, New Muscle: Chest Bonus
66 Sqor Sports
67 20 Dumb Mistakes Fitness Models Make -
68 The 8 x 8 Method For Chest Training
69 Sqor Sports
70 The 30 Best Arms Exercises of All Time
71 Shawn Rhoden's Pre-Olympia Arm Workout
72 Grapefruit juice may block weight gain from high-fat diet: Mouse data