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Leg Press→Prowler→Extensions 11.1.14

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Sagittarius Horoscope for Sunday, November 2, 2014

Sunday, November 2, 2014 - You might be hooked by a strong emotion that just won't go away. Your thoughts are not completely under your control today and the more you attempt to squelch a desire, the stronger it gets. Don't fight it; even if your head and heart are at odds, the stress will settle down on its own if you stay in touch with your inner process. Take a deep breath and keep reminding yourself that you don't have to act on every passing whim.

The Six Best Exercises for Six-Pack Abs

Spoiler Alert: Crunches and situps are not the secret to six-pack abs . In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

One of the Fastest Ways to Get Ripped

First popularized
 in the 1970s and 
’80s by competitive bodybuilders, “carb cycling” is one of the simplest and fastest ways to get ripped while maintaining lean muscle mass. “It just makes sense,” says nutritionist and IFBB pro bodybuilder Shelby Starnes. “You need more carbs on heavy training days, and fewer on light or rest days.” The United States Department of Agriculture recommends that adults consume 45–65% of their total caloric intake in the form of carbohydrates. However, by simply adjusting the proportions of carbs you eat from day to day—cutting them on rest days and ramping them up on days when you work out—you can yield electrifying fat-loss and muscle-building results.

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.

Four Exercises You Need to Switch

While this is a great exercise for building hamstring and lower-back strength, the position your knees are in puts stress on the back and cuts off circulation between the heart and the legs. The result? The force you create diminishes with each rep, meaning less efficient work and minimal results. Five Mistakes That Will Ruin Your Workout>>>

Fighter Diet News

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

4 Ways to Build Freakish Shoulders

Dropsets are an old-school bodybuilding classic. Choose a shoulder exercise of your choice, our recommendation is the dumbbell high pull. Start heavy and aim for six reps without rest. Drop the weight by 5-10 pounds and complete as many reps to failure as possible. Continue this structure 2-3 times. Perform three sets with 60-90 seconds rest. 30-Minute 3-D Shoulder Workout >>>

Weider Principle #26: Iso-Tension

Some of these Weider Principles are complicated, and some are easy. Iso-tension falls into the latter category. It’s basically a fancy term for flexing. It’s how and when you do it that turns these weight-free contractions into a method for both focusing and intensifying your workouts. You may have thought flexing was something only champion bodybuilders did regularly, especially in a public place like a gym. But we’re going to tell you why everyone should include iso-tension in their training to easily increase their gains.

The Seven Deadly Sins of Dieting

First your diet goes, then your waistline follows when you commit these 7 deadly sins of dieting. Here's how to redeem yourself after the fall.

Books You Should Be Reading & Why You MUST Read Daily - Zach Even-Esh

Zach I used to hate reading but as I have gotten older I have started to read like a wild man. I am the youngest high school wrestling coach in the state and I must be at the top of my game to compete with all the old timers. You have inspired me to better myself and I love that you promote reading. I read the book you told us about in an email called No EASY Day .I could not put that book down all last week and part of this week. I could not stop thinking about getting it done. That book is an American must read to me. That book just gets me pumped for my life and to push myself way past what I think I can. 20X higher than I can ever imagine. Thanks for all you do bro. Keep the great shit coming.

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

VIDEO: 14-Minute Body-Weight Workout

VIDEO: 14-Minute Body-Weight Workout

Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

Through the Lens of Charles Lowthian: 2014 Olympia Backstage, Part 2

Through the Lens of Charles Lowthian: 2014 Olympia Backstage, Part 2

Winter Strongman Challenge 2015 at Bluewater Glow

Top Fitness Articles of the Week -- November 2, 2014

Given that cancer is the most common disease in the world, and given the advanced treatment cancer patients are able to receive, chances are you will train a cancer survivor at some point in your career. The needs of a cancer survivor, however, are sometimes quite specific — breast cancer survivors can have reduced range of upper body motion, prostate cancer survivors might have lowered testosterone levels as a result of treatment protocols, and cancer survivors of all types might need additional help with motivation and training adherence. This week, Ciaran Fairman lays out the complicating factors for you, including additional resources to help you meet your client’s needs.


Dymatize Elite Gourmet Protein Helps Build Muscle! Get the Lowest Prices on Elite Gourmet Protein at!

Phil Heath Seminar, Part 1: Discovering Bodybuilding

On Thursday October 23, 2014, Phil Heath appeared at Bev Francis Powerhouse Gym for an up-close-and-personal seminar with his fans. No questions were off limits, no answers were sensored. This is Phil - raw, real, and giving back to his fans. Presented by Gifted Nutrition and FLEX Magazine.

Shawn Rhoden's Pre-Olympia Arm Workout

Rhoden begins with the 80-pound preloaded EZ barat his hips, holding it with a shoulder-width grip, palms angled inward on the camber, elbows shifted back. From here, keeping the bar as close to his body as he can, he curls it all the way to chest level, then returns it along the same path. Beneath his skin, his biceps contort into a tight ball at the apex, writhing under the effort as the reps—and then sets—advance. By the time he’s pumping out set No. 5, he’s handling 120 pounds for 12 reps. That’s not light in the realm of mere mortals, but among bodybuilders, one might be surprised it’s not heavier.

Bodybuilding For Beginners

If you’re like me, you dove into bodybuilding with a passion, not a strategy. It was, and still is, something you loved, not a scheme for success that you reached after comparing it with other ventures. Bodybuilding is something you’re driven to do, no matter what. It’s in your blood, not in your mind. You toss and turn in bed at night, resenting the hours that keep you from your next workout. In your dreams, you’re in the gym, grunting, sweating, smashing those weights, cheering your training partners to their personal records, then getting under the bar when your turn comes and beating them at their own game, as they in turn cheer you on. When you awake, you gulp down some breakfast before you’re off and running, unable to resist the allure of ringing iron and the delicious pain of rough-cut knurling. You have no chart or graphs to consult, no calculus of how many more muscle fibers will be stimulated with each additional repetition. You’re in there to lift as hard, as heavy and as long as you can, because you’re conquering the world, and it feels good. When you drag yourself home, the only thing on your mind is getting back in there the next day, so you can do even better.

Powerful Words

Why all calories aren't the same:

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Jay Cutler and Günter Schlierkamp Hit the Trenches for a Legendary Training Session

Jay Cutler and Günter Schlierkamp Hit the Trenches for a Legendary Training Session

24 3 One-Stop Total-Body Workouts! -

Rush hour at the gym means busy squat racks, missing dumbbells, and a line for the butt blaster. Thwart the masses by getting your sweat on without relocating with these one-stop total body routines! Each routine has a different purpose, so choose the one that suits your mood and meets your current goals.


Sqor Sports


20 Weird Side Effects of Working Out

Aerobic activity speeds up circulation, helping the vaccine travel away from the injection site, and toward other parts of the body. But make sure you hit 90 minutes to get the maximum benefit. Think that’s torture? Watch a movie on the treadmill, or imagine how awful it’ll be to have the flu. That should keep you moving.