Top Videos
690x9 Raw

Chad Wesley Smith squatting 690x9 in a belt and knee sleeves in preparation for GPA Worlds in Sydney on November 23rd.

Rise To The Top Part 1: "We All Started From Somewhere"

Meet Josh Halladay and Khai Trinh, two guys from the Philly area. They’re not famous. They aren’t celebrities. They’re just two hard-working working individu...

Best Pre Workout Speech of All-Time By Mark Bell "Who Are You?"

Page43 Power Project Series "Who Are You?" by Mark Bell Produced by pagefortythree Directed by Chris Bell Camera, editing, and original music by G.B.Young Su...

BioLayne Video Log 30 - Periodization

In this BioLayne video log I talk about different forms of periodization, what are the most effective forms, how to implement them, and what are some misconc...

How To Get Rid of Man Boobs

Want more? Here's the perfect workout to get rid of man boobs: SUBSCRIBE to our YouTube channel! Connect with...

[View All Videos]

Top News
1 Fighter Diet on Twitter: "#workout time! #fitnessmotivation #fighterdiet"

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Flex Lewis's Posing Routine at the 2014 IFBB EVLS Prague Pro

Flex Lewis's Posing Routine at the 2014 IFBB EVLS Prague Pro

Sagittarius Horoscope for Monday, October 6, 2014

Tuesday, October 7, 2014 - It's tempting to claim that everything is copacetic, but relationship dynamics may actually be rather stressful now. However, the intensity of your defensive posture could be a clue that you're avoiding something significant. A surprising event acts as a powerful catalyst that initiates a chain reaction today, releasing suppressed emotions. You have a rare opportunity to break out of an old pattern if you have the courage to be vulnerable. Believe it or not, it's a sign of strength when you can admit that you don't have all the answers.

5 Best Foods for Building Muscle

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

Pre-Exhaustion Pec Training

It’s a rule most guys follow religiously on chest day : Pressing movements should be done before flyes. There’s nothing wrong with this bit of wisdom—unless, of course, this is the only way you ever train. The following routine flips this notion on its head in a good way, having you perform your isolation work first and your big presses last. Done once per week, it's sure to spark muscle growth .

Beginner's Training Tips: Get Your Carbs

You can keep body fat levels down by performing short low intensity cardio after weight training. The cardio only needs to around 20 minutes long performed 2-3 times per week after training at a heart rate of 130-140 beats per minute. In other words, the intensity should be to the point where you can hold a conversation but not easily. It’s important that you perform some cardio to keep fat oxidation (burning) pathways open without going overboard with it as this too much cardio will also impede muscle gain.

Crank Out More Pullups

Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.

German Volume Training: Build More Size in 6 Weeks

By blasting that much volume and time-under-tension onto your muscles, you’ll create an unmatched stimulus for muscle growth and repair. You’ll flood your fibers with blood to generate a superhuman pump. You’ll create massive hypertrophy in your slow-twitch muscle fibers. On a biological level, you’ll also increase the mitochondrial and capillary density within your slow-twitch muscles to recover better between sets and become fatigue-resistant.

8 Things You Should Know About Protein

Get the scoop on this essential macronutrient for optimal muscle gains and training performance.

10 Croton Watches | Giveaway

Keep me logged in

Can You Get Too Much Protein? Part I

Can you get too much protein? Good question. With M&F and your gym buddies preaching the minimum of 1 gram per pound of bodyweight and a lot of mainstream media talking about the dangers of that standard, things can get a bit confusing. This two-part series, presented in easy-to-follow Q&A format, should help assuage your fears.

Looking for the magic diet

Imagine that you were standing outside a house that someone told you has some secret box with millions of dollars in cash. No tax on it either;-)... Would you be that interested in not trying to climb in the window to get it? It wouldn't be illegal. Now, note that I said, someone TOLD you..You are not 100% positive that the house is loaded with money. As long as you have HOPE that there's a shortcut to wealth you will keep on trying to find it. The easy way. You wouldn't stop trying and just go to your job and get paid 8 bucks an hour because that's what you got to do to make a living.

Simple Steps to Power Up Your Energy Reserves

Forget temporary energy solutions like drinks and bars. Get all-day energy with these helpful tips.

The Best Bodyweight Abs Workout

101 Best Workouts of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Vild kost: Spis som verdens bedste bodybuilder

Der skal mere end bare en masse besøg i træningscentret af vinde en af de allerstørste fitness-konkurrencer, Mr. Olympia, fire gange. Der skal også mad til. Meget mad!

Build Big Shoulders Without Pain

Don't let achy shoulders ruin your upper body training. Try these seven exercises to painlessly build big shoulders.

5 Ways to Beat Workout Soreness

Lifting weights damages muscle tissue—but that’s OK, because muscle damage as a result of resistance training contributes to hypertrophy (increase in muscle size) if the training is done properly. When muscle tissue is damaged, you may feel soreness within the next couple of days. While there are many theories as to why delayed onset muscle soreness (DOMS) occurs, most research suggests that it's a result of pain receptors being sensitized by the inflammatory response to muscle tissue damage. Luckily, there are ways to quickly recover from DOMS and get right back into getting strong. Use these strategies immediately after your workout to speed up healing so you build muscle faster.

Sqor Sports


Gifted Nutrition

JavaScript seems to be disabled in your browser. You must have JavaScript enabled in your browser to utilize the functionality of this website.

Build Muscle and Get Lean with the Right Breakfast

The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an increase in metabolism . Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.

AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer

I know I'm not alone in these goals. I can't think of a single person who would rather look great than perform great, or vice versa. That's why I created the AMP program, or "Aesthetics Meets Performance." I want to live in both worlds, and I want you to do it with me. There's no reason to settle for anything less.

Trainer Q&A: How Do I Spot Someone?

Q1: How do I spot someone doing a barbell bench press? Sean Hyson: Stand behind the head of the bench. Hopefully it has a platform of some kind you can stand on that will elevate you a bit and give you better leverage to hand the bar to the guy you're spotting, but make sure you’re behind him and centered to the bar. If he wants a liftoff, agree when you will give it (on the count of 3, for example). Make sure the bar is positioned at the front of the J hooks to reduce the distance it has to travel to be in position.

Fighter Diet News

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

Fit Five: Boxing champion Gennady Golovkin

Abel Sanchez: When I saw him hit the mitts I sat him down and I showed him a tape of Edwin Rosario and Julio Cesar Chavez Sr. and I said, this is who you can be. If you ever saw that fight it’s like a classic Mexican-style fight. I said this is who you can be except your going to be able to knock people out with your power. If you give me three years – I put the number 1 through 12 on the board, I put Muhammad Ali on the top, I left number 2 vacant, number I put Floyd (Mayweather) or maybe Sugar Ray Robinson and went down the line. I said to him, I promise you if you give me three years, you’re going to be right here at No. 2. You’re going to be the best middleweight in the world, you’re going the most avoided fighter in the world, you’re going to be world champion, you’re going to be undefeated and we won’t be able to get you a fight. He looked at me real sheepishly and said C’mon Coach. He didn’t’ think it was true, like he never imagined that.

The Mesomorph Dilemma

Even those who are genetically blessed stand to lose it all without proper upkeep. Here’s a look at the tortured lives of the lean and well-muscled.

Trainer Q&A: Can Kinesiology Tape Help Heal Workout Injuries?

How does kinesiology tape benefit injury rehabilitation? Kinesiology tape can help with fluid movement because the elastic recoil of the tape ‘lifts’ the skin, which increases the space underneath to allow for lymphatic drainage. Your lymph system is a systemic whole-body system that helps with moving fluids into and out of the area. The lymphatic system sits just under the skin so when you put the tape on, it helps to clear an area of swelling. Increased lymphatic drainage helps with tissue healing which helps speed up the healing process. You can wear it in the shower and while sleeping so it's providing therapeutic treatment 24/7.


ELIGIBILITY: The 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, 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.

Live Life Lean

I am so excited for the work Pauline does on my behalf. I have purchased several e-books to spark muscle growth and tips or tricks to do things differently for effectiveness. This app goes great with the books I've purchased. The major plus is that I can see execution in a video rather looking at the pictures in my books. I absolutely love having the meals written out like they are. The fee to unlock the locked information will be worth it to me. I can not wait for better progress to come. So far, after two weeks my back and delts are happy and showing results. Two of my hardest body parts to deem results. I love my Back Attack and Delts 2 Die 4. Now to properly implement cardio and get ready to hit that stage in 2015. Thank you, thank you, thank you, for the competition e-book. Now when a movement is questionable, this will be like having you there for correction.

5 Necessary Attributes of Pro Potential

Without the mental capacity to work your ass off day in and day out there is a very real possibility that, even with superior genetics, you may never reach the pro level. Still, it can happen because genetics trumps hard work sometimes. I get that more than a few of you will want to argue this but as much as you argue it, it is still true. Too many people have become pros without working any harder than a lot of the amateurs out there that bust their asses day in and day out, sometimes for decades. Still, psyche is a component of pro potential because if you simply aren’t willing to do the work or don’t have the discipline to diet for shows then you may not reach the pro level. Even for the pros that aren’t working harder than everyone else, they still have the mental capacity to be consistent day in and day out and live the lifestyle to the point that they reach their goals.

Ask Men's Fitness: Will Running on Pavement Every Day Kill My Knees?

Science would tell you to run on, brother. “There is a lot of research that shows your body and muscles can ‘tune’ themselves to whatever surface you run on,” says Reed Ferber, Ph.D., an athletic therapist and director at the Running Injury Clinic in Canada. “In other words, your muscles will adapt and minimize impact forces and joint loading regardless of whether you run on a hard or a soft surface.”

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

FDX2 Build Muscle Burn Fat (Athlete)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I

Power Training for Team Sports

Most general strength training focuses on the development of force without the application of velocity. Since the generation of maximum force is usually represented via an isometric contraction, this would appear to be disadvantageous to the expression of force in respect to time. Also popular in general training is tempo training that emphasizes slower speeds of contraction during both eccentric and concentric phases. Although this may be an excellent mode of training for hypertrophy, it still relates force to force development rather than the rate at which that force is developed or expressed.

Gluten-Free Beers You’ve Gotta Try

Whether you’re a Paleo diet devotee, a celiac disease sufferer or just up for trying something different, gluten-free beer can be a great alternative to wheat, barley, and rye-based suds—if you approach the lighter brews with the right mindset. Don’t expect a heavy malt base, but rather a crisp, cider-like beer chockfull of flavors like orange peel, green apple, and buckwheat honey. And keep in mind that tasting one gluten-free brew doesn’t mean you’ve tried them all—like their fuller bodied craft beer counterparts, they’ve all got something different going on.

How to Open a Beer Bottle Without an Opener

There’s nothing more inconvenient than a great time being ruined by an unforeseen awkward moment—say, watching a nail-biting game or chatting up a lucky lady and then being distracted by something as silly as not having a bottle opener for your beer. This could potentially be a make-or-break moment, so we’ve found six of the smoothest and most effective ways you can open up a brew without losing your cool—and keep the good times rolling.

Video Series: Top Secret Arm Arsenal

In this 8-PART VIDEO series, Dr. Jim Stoppani shares a series of innovative arm exercises that are sure to freshen up your workouts with a boost of intensity. While the Doc discusses proper technique, IFBB Pro Mark Alvisi demonstrates the moves.  Here they are - let's grow...

Stagger Your Stance for New Gains

Here is a variation of the Romanian Deadlift that combines the bilateral stance with more emphasis on the posterior chain of the lead leg. This variation is great for isolating the lead leg during the Deadlift and also great in that balance can still be kept compared to a true single leg Romanian Deadlift. Hold a barbell in front of your thighs with a double overhand grip. Stagger your stance with your right foot back and your left foot forward. Your right heel should be off the ground with the toes of your right foot inline with the heel of your left foot. Push your hips back as you hinge forward. Keep the bar close to your legs and keep your chest puffed out and shoulders back. Feel tension develop in your left hamstrings. Once you reach roughly 90-degrees of hip flexion, return to the standing position. Perform desired reps and switch legs.

38 Fantasy Stack Draft For Cash -

How's your fantasy team doing? If they're not exactly crushing the competition, here's your chance at redemption. Draft the right stack of supps, and you could win money, bragging rights, and even a little fame.

Menacing Chest

Simple enough, no need for any long-winded intros. So let’s jump right in. This is what I believe about chest training.

The Ultimate Conditioning Workout

When was the last time you trained like an athlete ? Or, for that matter, looked like one? For a great many reading (and the one writing) this, the answer lies somewhere a decade or more in the past when catching, running, throwing, tackling and sprinting were par for the course most days of the week. Your days on the field or court over, most simply retreat to the comforts of the weight room, toggling the switch to maintenance mode. But lifting for lifting’s sake isn’t exactly as inspiring as hardcore conditioning that builds shredded muscle and goal-line strength. It’s time to get back to building physiques that are as much “go” as they are “show.”

10 Advanced Tips to Boost Your Strength

If you already have a good level of strength , the age-old tips of “lift heavy” and “eat big” are limited. Why? Because when you’re already very strong and nearing your maximal genetic potential, it’s much harder to make consistent gains—in fact, when you’re deadlifting almost three times your bodyweight, for example, adding another 5-10 lbs. can be an enormous accomplishment.

Fit in 15: Sprinter Shredded

. Why pushups? Well, we are talking quick total body workouts with the Fit in 15 series. So the pushup is a great addition to provide that comprehensive take. What many people don't know is that sprinting is amazing for your abs because of the trunk stability that is required to run at high speeds. Finally, sprint intervals have been shown to burn more fat and preserve more muscle than low-intensity, steady-state running and they can supercharge your metabolism for up to 72 hours following your final sprint.

Is Powerlifting Dead?

There will always be critics, negative BS, and those who want to toss others under the bus. This is part of sport, business and life and human nature in general. I choose not to be a part of it. This is why I will not watch the news on TV, and rarely read my newsfeed or forums. I only visit sites that will help me or elitefts™ become better. I honestly do not have the time to waste with stupid shit I have no control over anyhow. I’d rather spend my time making sure elitefts™ is living up to the vision we’ve (YOU) have all worked so hard to establish. You have built a team known for it’s strength and for helping others and passing on. This has been done through your lifting but more importantly through your Character, Integrity, Sportsmanship and Teamwork.

Dymatize M.P.S. at

Nothing’s more frustrating than waiting to see the results of your hard work. So don’t. Dymatize M•P•S supports your fitness gains by triggering muscle protein synthesis (anabolism) and minimizing muscle protein breakdown due to training (catabolism) for faster muscle recovery.* Its synergistic blend of anabolic and anti-catabolic ingredients is delivered in a manner that, quite simply, has never been done before. And one scoop post workout is all you need.

Big, Strong Arms

that as the world’s Strongest man, I really don’t want to have shapeless arms that don’t impress!

2014 IFBB San Marino Pro Champs: Rhoden & Lewis!

2014 IFBB San Marino Pro Champs: Rhoden & Lewis!

Build Muscle & Burn Fat with Fighter Diet

5. Make sure you get enough protein each meal. What's enough? That is to be debated until the cows come home! For now,  the whole day the recommendation seems to be around 1.25 gr per lb of body weight, however there might be a good reason to eat more! Check out this  whey overfeeding study  which was conducted by dr jose Antonio, PhD.  Click the photo link below here:

Recover Faster With Steady State Cardio

No matter how bad your DOMS may get, laying off workouts completely won’t make it any better—but stationary cycling will. A new study performed at California State University-Fullerton showed that subjects who performed moderate-intensity cardio on a stationary cycle immediately after a DOMS-inducing leg workout saw leg strength return to baseline a full day faster than did subjects who performed low-intensity cardio, or subjects who did nothing.

The Rock is Set for a Role in New 'Baywatch' Movie

Johnson is loosely tied to the film, so it’s anyone’s guess if he’ll be cast to fill the shoes—or rather, shorts, of The Hoff. In the meantime, here are our picks of the hottest babes to ever don a red swimsuit for the series. Cue the music and gravity defying slow-mo. 

50 Body Transformation: Jeremy Posluszny Never Gave In To His Fears -

Jeremy had part of his brain removed to help halt devastating seizures. After his surgery he gained a lot of weight, but he worked hard, got fit and never let fear grip him!

51 How 2 Build Muscle BURN Fat
53 Giant Gains with Giant Sets
54 Chest Workout: Hunter Labrada's 5 Moves To Massive Pecs! -
55 Diet may impact risk of inflammatory bone disease by changing gut bacteria
56 Cellucor Alpha Amino at
57 11 Ways to Eat to Make Your Abs Pop
58 Arnold Schwarzenegger: Spot-On Training
59 What The Hell Are FODMAPS?
60 STRONG Life Podcast 37: Timid Spirits VS The Man In The Arena - Zach Even-Esh
61 Get Weigh-In Shredded
63 11 Joint-Friendly Foods
64 034: Where a powerful mindset can take you (with Zach Even-Esh)
65 Top 10 Energy-Boosting Foods and Drinks