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FD Butt Bible Volume 3 (Athlete)

Strength & Toughness Training - Pt II

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video &...

Living a STRONG Life- Interview with The Underground Strength Coach

The Encyclopedia of Underground Strength and Conditioning http://www.dragondoor.com/b76/ Check out more from Zach at http://zacheven-esh.com Listen to The So...

Ronnie Coleman Veterans Day Tribute 2014

Subscribe for my weekly videos! http://goo.gl/3PBf8v Buy Now: https://www.tigerfitness.com/Ronnie-Coleman-Signature-Series-s/1272.htm In honor of all the Bra...

Armon Adibi - Arms and Shoulders

Armon Adibi is making a successful comeback to competition after over coming when giving seemed like the only option. Check out his game plan for the lat 4.5...

Amateur Olympia Africa 5 min pack

Amateur Olympia Africa 2014

Bench Press

http://www.t-nation.com/strength-training-topics/bench-press

DeFrancoInsider.com: Joe D's "2 Minute Drill" - episode 1

Eleviate shoulder pain while barbell squatting. Sign up today: http://defrancoinsider.com/

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Top News
1
Sagittarius Horoscope for Tuesday, November 11, 2014

Tuesday, November 11, 2014 - You Archers often enjoy entertaining others just for the fun of it. But your intricate stories and tall tales can act as a smokescreen that allows you to appear forthcoming today while you're actually hiding your true feelings. Don't let anyone coerce you into revealing more than you choose. Doing what someone else expects is less important now than acknowledging your own personal limits and sticking to them. Demonstrating your strength of conviction is key to your success.

2
Variety

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3
Muscle in Minutes: Shoulders

Building well-capped shoulders , some would say, takes years and years of heavy pressing and experimentation. Those folks aren’t entirely wrong but it’s not exactly what you want to hear if you’re already behind the curve in this department. By training your delts with a simple, exercise-minimal routine, twice per week, you can start to make up ground on the lifetime pressers pretty quickly. Delts are fast to respond to proper overload and they can handle a reasonable amount of volume. So even if you can’t overhead press 250 pounds for 3-4 reps, you can still reap some appreciable gains from a more conservative press-first approach.

4
Go Extra Heavy with Kroc Rows

Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell rows in excess of 90–100 pounds in a commercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

5
Hugh Jackman Deadlifts 435 Pounds

Watch the Broadway and big screen star get closer to a new PR.

6
The Million Dollar Arm Workout

It might be a long shot developing a 95mph fastball to make the big bucks in the big leagues, but you certaintly can build yourself some solid beach muscles. Here's the only 30-minute arm workout you'll ever need.

7
20 Fittest Foods for Men

11) Soy 300 calories per cup Eat 2 servings per week If tough Navy SEALs eat soybeans, you can, too. Dietitian Wendy Jo Peterson, of Virginia Beach, who's married to a SEAL, serves him and his Navy buddies edamame. "They think they don't like it until I make them try it, and afterward, I tell them it's soybeans." Peterson calls soy a "perfect food." It has the protein of meat, the fiber of a whole grain, and the antioxidants, vitamins, and minerals of the best vegetables and fruits. If you don't like tofu and soy milk-there are easy ways to boost your soy intake. Soy nuts and the soy protein used in some protein shakes and bars not only taste great but are very guy-friendly.

8
Along Came a Spider Curl

My biceps aren’t big, but they do have detail and a bit of a peak, and I owe both to two things: my genetics, and spider curls. I can’t offer much help in the genetics department (talk to your parents about that), but I can provide you with some solid info on what I consider the No. 1 exercise for hitting the outer head of the biceps brachii muscle, which is the one responsible for providing that peaked look to a flexed biceps.

9
25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

10 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.

11
Three Juice Recipes That Pack a Punch

Downing pulverized produce can do much more than just hit your body’s reset button. With the right ingredients, homemade elixirs can be fat-burning, energy-boosting, workout recovery-speeding powerhouses. For a few quick recipes, we turned to Men’s Fitness columnist Candice Kumai, author of the new book Clean Green Drinks , which features 100-plus results-driven juice and smoothie recipes built around functional ingredients like bone-and muscle-protecting baby spinach, digestion-aiding ginger, and disease-fighting herbs and spices. BOOST ENERGY: THE CUCUMBER CLEAN GREEN

12
6 Reasons You're Not Fit

You’re the only one standing in the way of a fitter physique. These reality checks will help you address weaknesses in your routine.

13
Fighter Diet News

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

14
Training the Mind-Muscle Connection

Knowing what we know about the nervous system, a stubborn muscles isn’t one that “just won’t grow.” It’s a muscle that isn’t growing because it lacks neurological innervation. As a result, it doesn’t really get stimulated. As a caveat, I know that there is a counter argument that the stubborn muscle has never been “damaged” enough or trained hard enough. While I understand this reaction, in practice, I’ve seen this approach be fruitless far too often. One need only observe the endless amount of marathon arm workouts, calf workouts and shoulder workouts that are performed in gyms worldwide in pursuit of increased size yet yield no growth.

15
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.

16
Freedom Fighters: 10 Badass Workouts With Real Military Men

The real muscle around here is our military. To pay respect to our brave, freedom defenders, we've caught up with some actual servicemembers themselves and asked them about their favorite exercises. In return, we pulled together a featured workout for each one of them.

17
Movember Survival Guide

All the grooming advice you need to grow a 'stache for a good cause—without looking like a total creep.

18
Ask Men's Fitness: Does Beet Juice Really Improve Endurance?

Ask Men's Fitness: Does Beet Juice Really Improve Endurance?

19
The Two-Move Workout

When you’re busy there isn’t always time for a workout. One or two exercises maybe, but not a whole routine. Most of the time you skip it altogether; after all, what good is just a half-hour session? But that’s a mistake. A short workout forces you to perform only the most essential exercises—the ones responsible for most of your gains—with an increased focus and intensity that revs your metabolism harder and keeps your heart rate elevated. Spend the holiday season mastering those cornerstone movements with this routine. When your calendar clears up again in the New Year, you’ll wonder who needs all that “extra” time anyway.

20
Fat Burning Supplements That Actually Work? - Born Fitness

Yohimbine is a compound derived from the bark of the Pausinystalia yohimbe plant. Yohimbine supplementation makes body fat cells more susceptible to fat loss. Maybe most impressively, yohimbine is an effective fat burner for young and athletic people, which is uncommon for fat burners. It is also said to help burn ‘stubborn fat’, like love handles, because the receptors it acts on are found in higher levels around the oblique muscles. That said, further research is needed to actually confirm this effect.

21
Mark Jordan Reportedly Sets New 24-hour Record with 4,321 Pullups

Mark Jordan, 54, has reportedly set the new record for the amount of pullups completed in 24 hours with a total of 4,321. The Corpus Christi, Texas, man who is in unbelievable shape for his age, beat the old record by 111 pullups. Just like Mao Weidong's recent plank record , this is an amazing feat of fitness.

22
More Ways to Shock Your Chest Into Growing

Here are 5 more supercharged chest-blasting techniques to get your pecs out of a rut.

23
Be The Change Giveaway - Born Fitness

At Born Fitness we believe in Random Acts of Kindness. Each month we will giveaway a product that can improve both your overall health and fitness.

24
Training Q&A: Should I Schedule a Deload Week?

A deload is a period of time in which you take things easier in the gym by lifting lighter weights or reducing your training volume. Deloads typically last a week and encourage recovery before another period of harder training with heavier loading. Even if your body doesn’t absolutely need to deload, it’s a good idea. It doesn’t hurt  you in anyway. The worst thing about deloading is that it adds length to your program. So  instead of possibly hitting a new max personal record in 9 weeks, you’ll get there in 12.

25 Fitness Judging: When Your Body Goes On Trial - Bodybuilding.com

You spent months perfecting your body. Now the show is over and a judge is telling you otherwise. Can you handle the truth? You bet. Here's how.

26
Add Muscle to Your Meals

When it comes to muscle-building nutrition , it’s hard to beat grilled chicken or beef, brown rice and assorted vegetables. Add a heaping helping of oatmeal and eggs for breakfast, and you’ve got the basic meal plan of many precontest bodybuilders . The motive is simple - these fundamental provisions are proven nutritional forces that can help keep you pumped up and lean. But hell if it isn’t boring. Even if your diet plan offers a little more diversity, you could probably still use a few options for variety’s sake. With that in mind, here are 17 sneaky, palate-pleasing ways to improve the protein content or boost the health, fat-fighting or workout-recovery benefits of your typical meals, by either adding an ingredient or making an all-out food swap.

27
8 At-Home Workouts to Lose Weight and Build Muscle

8 At-Home Workouts to Lose Weight and Build Muscle

28
6 Ways To Avoid Getting Fat this Fall

As the weather turns colder use these tips to avoid layering up around your midsection.

29
Fit for Duty

Military Made: Fit for Duty [WORKOUT]

30 4 Ways To Influence The Unfit - Bodybuilding.com

Inspiring unmotivated friends and family members to get fit can be tricky. Learn how to navigate this sometimes-sore subject the right way.

31 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1255/The_Top_Five_Simple_Strategies_to_Triple_Your_Prod.aspx

This approach does you no good in the long run, which is where these five simple tips come in.  These are easy habits you can use to set up your body and brain for peak performance without depleting your energy reserves.  You’ll be motivated and energized so you are able to take full advantage of this vital time.

32
Born Fitness

potential.  Born Fitness represents a mentality where every workout should be enjoyed as much as every dessert should be savored. If you hustle relentlessly and live passionately, but also relax, laugh, and allow yourself to seek happiness instead of perfection, then you are Born fit. For the first time ever Born Fitness is releasing the Be Born Fit t-shirt to the public. This isn't a movement or a lifestyle. It's a state of mind. #BeTheChange

33
Do I Need a Doctor?: Whether to Seek Help or Suck It Up in Nine Scenarios

That stuffy nose that’s been lingering since last week will go away on it’s own…right? More often than not yes, says Alex Lickerman, M.D., an internal medicine physician and Assistant Vice President for Student Health and Counseling Services at the University of Chicago. Head congestion that comes with a scratchy throat and tired eyes typically means virus, which unless caught early (see Tip 3 below) needs to run its course. Think sleep, soup, and the extra large box of tissues.

34
7 Popular Lifts You Can Live Without

“Just watch what everyone else does in the gym. If you do the opposite, you’ll get in great shape ,” he quipped. Some of his thoughts on certain staple lifts will likely surprise you. “There is a time and a place for all of the exercises I mention, but sometimes the risk just isn’t worth the reward, or the movement isn’t necessary."

35 24 Laws Of Eating For Muscle - Bodybuilding.com

"I eat eight times a day," says Orlando fireman and Twinlab Muscle Militia captain Jason Wheat, a former defensive lineman in college football who now competes in powerlifting. "I split my macros into eight meals so I'm eating a meal about every 2.5 hours. I like to eat that often so I'm never hungry. When I get hungry or miss a meal, I tend to want to cheat, or overeat. If I do get hungry and need a snack, my go-to is either a tablespoon of peanut butter or a handful of almonds, which I would count against my macros for the next meal."

36
Optimum Nutrition Platinum PRE- at Bodybuilding.com

based on science-backed ingredients and superior quality. Platinum PRE- furthers ON's long history of setting higher standards by redefining a sports nutrition category. Now you can fuel workout performance with Platinum PRE-'s true dosages of real ingredients without anything you might have second thoughts about using every day. Each serving delivers the energy and focus you need to knock down new personal bests.*

37 Body Transformation: From Scrawny To Swole - Bodybuilding.com

Growing up in an athletic family, I decided to take on fitness and started getting myself to the gym 5-6 times a week. I had lifted before, but not as seriously. I was always taller than a lot of kids growing up, which was nice, but I didn't like being scrawny and knew that I would change that one day.

38
The Anatomy of a Fart

We've all dealt them and smelled them, but what is the science behind them?

39
Plan Ahead: Meal Prep Has Health-Boosting Advantage, Study Says

How much time do you spend  making your meals  every day? If you fail to plan, plan to fail, suggests new research published in the  American Journal of Preventive Medicine . In the study, 1,319 adults were asked about the amount of time they spent preparing, cooking, and cleaning up after meals. Of the respondents, 16% said that they spent less than one hour on food prep; 43% said they prepped for one to two hours; and 41% said that they prepped for two hours a day or more. Not surprisingly, spending less than one hour a day preparing food at home is associated with eating more fast food, while spending more time on meal prep is linked to better dietary habits, like eating more fruits and vegetables. Also, those who worked outside of the home spent less time prepping meals.

40
Why You Need to Work Concentration Curls into Your Routine

A recent study found that they activate the biceps more than any other arm exercise.

41
America's Top Marathoner Tells You Why You Should Run One

At 39, Meb Keflezighi’s had a productive running year, taking fourth in NYC and first in Boston – the first American to do so since 1983. If you lined the streets on November 2, you probably saw a flash of his orange singlet gliding by with the lead pack. You may have even been part of the noise gauntlet that welcomed him to First Avenue near mile 16. It’s hard to connect with his gazelle-like stride or fathom his 12 miles-per-hour speed. But maybe the mass of 49,996 people behind him inspired you to try for your own 26.2. If that’s the case, read on, because we spoke with Meb about why you should run a marathon and the best way to get started.

42
Are You Working Out Too Hard?

How to tell if your training is doing more harm than good.

43
Hate Ab Work?

The main function of your abs is to protect the spine by preventing it from being unduly bent, twisted, or overextended—in other words, keeping it still by holding on to it tightly. Getting your abs strong is as simple as tensing up your gut. Follow these three steps and you’ll see them pop.

44
Sqor Sports

Sqor

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Sqor Sports

Sqor

46
Sqor Sports

Sqor

47
Your Top 10 Weight Loss Questions, Answered

Your Top 10 Weight Loss Questions, Answered

48
Project Mass: Jake Wilson's 14-Week Muscle-Building Trainer - Bodybuilding.com

Throughout his research and education, Dr. Wilson has focused on how to optimize training and nutrition for maximum muscle growth. His lab at the University of Tampa is dedicated to bridging the gap between science and application. Designed to spur continued adaptation and combat plateaus, Project Mass is the distillation of his work.

49
TV shop workout machine

When I was 17 I bought a mini stepper. A tiny little convenient tv shop workout machine that so easily gets stored under the bed.