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2014 LEGACY - IFBB FINALS - WRAP UP

Shawn Ray gets with 1983 Mr Olympia, Samir Bannout to do the wrap up of the IFBB prejudging at the 2014 Ferrigno Legacy.

Bottom-Up Back Squat

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1
Sagittarius Horoscope for Saturday, November 29, 2014

Sunday, November 30, 2014 - You can transform a rather mundane day into a magical one if you don't attempt to resolve the dualistic way you approach life today. On one hand, you're thinking like an analytical scientist, carefully observing every situation in a cool and detached manner. But on the other hand, you're like an artist, directly engaging your experiences by responding with a wide spectrum of emotions. Each method offers something of value now; tune into your head and your heart at the same time without closing down either one.

2
If You Need A 14 Second Pick-Me-Up, This Video Is Just For You! So Cute!

14 seconds of pure, unadulterated cuteness is coming your way! Watch as an adorable pup decides he needs some snuggle time with his best buddy!

3
The Arnold Press and Shoulder Workout

Of Arnold’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after himself—the Arnold Press—it’s a uniquely effective move. While Arnold was experimenting with ways to spark new shoulder growth , he rein­vented the overhead press, twisting the palms from facing backward to facing forward. He found that this better targets your front delts than conventional overhead presses. Like its namesake, this exercise travels a unique path. Add it to your shoulder routine.

4
Incline Barbell Front Raise

The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work , but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

5
Instant Muscle: Abs & Delt Blast

If you’ve got a strong core already, side planks are a joke to you. But combine them with a lateral raise and both your shoulders and abs will be shocked—especially because you don’t need a heavy weight for either.

6
The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

7
Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

8
Creatively Designed Bags for Fitness, Sport and Workout – Fitmark Bags

"I've owned a lot of bags as a technology manager, martial arts instructor, and fitness freak over the years. I just received my very first Fitmark bag and can already say that I am in love with this thing!"

9
http://www.bodybuilding.com/

"Bodybuilding.com has always been a staple in my online experiences. Reading the articles of transformations sets a fire under your rear when you are in need of that extra motivation to get cardio done!" Basi413 | BodySpace Profile

10
Ultimate 3-Day Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

11
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you signficantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains , you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises. 

12
The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

13
7 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the stronger your immune system will be. Probiotics are often referred to as “good bacteria”—they help the body absorb important vitamins and minerals, including calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few. Work these probiotic foods into your eating routine to boost your intestinal—and overall—health. 7 Foods Men Should Eat Every Day>>>

14
6 Ways To Avoid Getting Fat this Fall

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

15
T NATION on Twitter

So you want to compete in bodybuilding, huh? Better read this first: http://ow.ly/F2YDJ  pic.twitter.com/mNz4WmENmE

16
Should Your Workout Kick Your Ass? - Born Fitness

If you were to ask me to choose the one thing most people could improve in the gym my answer would be “Intensity.” Problem is, when I suggest workouts need to be harder, most interpret that as meaning more sets, reps, or hours in the gym. Nothing could be farther from the truth. Intensity doesn’t hinge necessarily on what you do (although it can), but oftentimes it’s how you do it. Your focus, your energy, and your devotion to push past barriers and challenge your body. To help you understand the difference between working harder and training smarter, I interview Sean Hyson, C.S.C.S, fitness director for Men’s Fitness and Muscle & Fitness, and the author of  The Truth About Strength Training . You won’t learn any new exercises or magic bullet secrets, but the strategy you’ll gain will be as valuable as any other lessons you’ll find.

17
5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

18
Fighter Diet News

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

19
Nine Eating Rules for Strong, Powerful Muscles

Most guys think they’ve cracked the dietary code for larger, stronger muscles: protein with a side of protein. Well, new research—especially on the connective tissue that holds your muscles together and connects them to bone—suggests it’s not that simple. Not only is all protein not created equal, but not all carbs are evil, liquid egg whites are an unnecessary evil, oysters are amazingly good for you, and one fish held in high, healthy esteem may actually be terrible for you.

20
4 Benefits of Sleeping Naked

People who sleep in the buff have happier love lives, according to a survey of 1,000 British adults by a bed sheet company this year. This is not totally surprising, but 57 percent of nude sleepers were happy with their relationship, compared with 48 percent of pajama wearers. It’s not that taking each other’s clothes off isn’t sexy or fun, it’s just that being naked kind of takes the middleman out of the equation. Pardon the expression, unless there truly is a middleman in your bed—in which case, carry on.

21
The 360-Degree Shoulder Workout

Just about every Muscle & Fitness reader knows that to  build cannonball delts , you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout. This workout takes that training philosophy one step further for hardcore gains. After a pair of  compound moves , you'’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1 focuses on the front head, Workout No. 2 the middle and Workout No. 3 the rear delt head). The first of the "focused delt" moves is done just slightly heavier than what you may be accustomed to for three sets of eight reps, followed by a machine move where you just have to push a weight, not balance it,— for that same delt head. You'’ll also be doing drop sets on each set of the machine move. Finish off with exercises for each of the remaining delt heads done for straight sets, and don'’t forget to rotate workouts next time you train shoulders.

22
The Fit Five: What to Know About Rotator Cuff Injuries

“Up to 67% of the population will have a shoulder problem at some point in their lifetime, and the rotator cuff is most often the source of the pain. The primary reason for rotator cuff pain is 'impingement syndrome,' which may be the result of rotator cuff tendon inflammation caused by an activity or trauma. Over time, this can lead to a rotator cuff tear. To make matters worse, evidence suggests that most individuals are likely to experience rotator cuff degeneration by age 40 and rotator cuff tearing by age 60. Thus, in many cases, a seemingly normal exercise session or home-repair project may incite shoulder pain.”

23
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.

24
The Best and Worst Foods a Man Can Eat

BAGELS There are two sides to every bagel, and each of them represents one portion. Keep that in mind, and it's OK to indulge your carb cravings. Unless you work out in the morning. In that case, eat both halves to refill depleted energy stores. Rating: B

25
Timeline Photos - Official Muscular Development Magazine | Facebook

Official Muscular Development Magazine's Photos

26
Save Your Wrists from Injury

Knowing how to treat wrist pain before it gets worse could save you a doctor's visit and an MRI.

27
Get PAP for a Bigger Bench

We can use isometrics and the PAP effect to help us lift more weight on a max out day or competition. This is a method my brother, Josh Bryant, and Jeremy Hoornstra use in his world record setting bench press attempts. 3-7 minutes before you are set to hit the platform, do a maximal isometric contraction against safety pins (or a partner holding the bar, if there is no squat rack) for 5 seconds. For this isometric bench push, set the pins so that they are about halfway between your chest and lockout. Rest until it is time to hit the platform and the bar will feel like it is hardly even there. This is thanks to the extremely powerful effects of Post Activation Potentiation.

28
How to Build the Perfect Bodyweight Workout - Born Fitness

While most people can find 30 to 60 minutes to train a couple times per week, there will be days where things get so busy you’ll only have 10 minutes to spare. Well, 10 minutes is way better than nothing. In fact, a recent study showed that a 10-minute workout had the same post-workout metabolic boost as a 30-minute workout, though the 30-minute workout burned more total calories during the session due to the higher exercise volume. The key with a shorter workout is intensity. You really have to push yourself outside of your comfort zone with such a low total exercise volume and take little to no rest between exercises. This is the exact mentality that makes so many of my bodyweight programs incredibly effective.

29
Protein Almond Snack Balls - Born Fitness

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. (With lunch tending to be the most the difficult to keep “healthy.”) But for most people, especially those in the working world, finding healthy snacks is oftentimes a frustrating challenge. Whether it’s the deceptively unhealthy “100-calorie” packs, or offices providing fuel that tastes greats and leaves you feeling like crap a few hours later, it’s not easy to find what your body needs…and enjoys. Enter protein almond balls. This no-bake recipe, created by Liv Langdon , can be made quickly at home, stores easily at work, tastes great, and fuels your body with the type of nutrition you want and need during the day.

30
Cutandjacked.com on Twitter

"A lion does not lose sleep over the opinion of sheep" - Apparel at: http://www.cutandjacked.com/shirts  pic.twitter.com/Yfrhi03jbM

31
3 Secrets Personal Trainers Don't Want You to Know

Every trainer has an angle, something that sets them apart from all the rest. Some sell their "look" and "physique" while others tout their education and certifications. But a great trainer should be more than a sales pitch. We love personal trainers , especially the good ones, but after all, it's a business, and not everyone plays the game clean. Before you spend an arm and a leg on a 12-week transformation program, make sure you're guy/girl isn't pitching something fishy. Here are three secrets some of them don't want you to know:

32
4 Keys to Muscle Growth

Research has finally revealed the genetic key to muscle growth. The most powerful force in our bodies preventing big muscle gains is myostatin. This protein is coded directly into 
our genes and produced at different levels throughout our lives. Simply stated, the higher your blood levels of myostatin, the more your muscles break down and get smaller. When myostatin levels are high, even under the very best training and diet conditions, building muscle is nearly hopeless. Perhaps that’s why so many toil in the gym and never realize the gains they sweat for. Conversely, when myostatin levels are lower, muscle proliferation flourishes. Myostatin doesn’t just play havoc in the gym. Rather, it can plague us throughout our lives as well. It has been well established that myostatin levels increase with age and the physical deterioration (muscle wasting and increase in body fat) that accompanies aging.(1,2) Moreover, myostatin also has a well-proven influence on a host of diseases, including but by no means limited to wasting diseases, HIV infection, heart attack, congestive heart failure, muscular dystrophy, cancer, and sepsis.

33
Should I Have Sex With My Girlfriend at Her Parents’ House?

Assuming she’s cool with it and her parents won’t castrate you, go for it—as long as you do it quietly. Choose times of day—before you go to bed, before you’re out of bed in the morning—to make the act less conspicuous. Disappearing after lunch for a “nap” that turns into a liaison is a tacky move around her family. So: If the fam won’t freak and you can be discreet, then yes, you can have sex with your girlfriend at her parents’ house.

34
Big Ramy and Dennis James Train Chest

Come behind the scenes as Mamdouh "Big Ramy" Elssbiay and Dennis James train chest at a FLEX photoshoot in Columbus, Ohio on March 2, 2014. Stay tuned for the photos by Per Bernal in the July 2014 issue of FLEX Magazine.

35
Life Happens - Born Fitness

One of the bigger problems in this industry is that we have too many details to worry about that we lose sight of what really matters. We stress over all the small things and in doing so living a “healthy life” feels like a burden that we either reject the healthy behaviors or become obsessed to the point that it cannibalizes other areas of our lives.

36
On Trial: Straight Sets vs. Supersets

Defense: Supersets and trisets involve doing two or three exercises back-to-back without any rest. The lack of rest puts a lot of stress on the targeted muscle.

37
Dwayne Johnson on Twitter

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

38
BodySpace Spokesmodel Search 2015 Presented By Cellucor And Iron Man Magazine - Bodybuilding.com

Now is your chance to help Bodybuilding.com and Cellucor choose who will represent you and your fit community as the 2015 BodySpace Spokesmodels! We've narrowed it down to 20 women and 20 men who are super-shredded and ultra-inspiring. Vote for your 5 favorite men and 5 favorite women, and they could be headed to LA for the finals!

39
Flex Lewis on Twitter

Final Hours! Buy any DVD for $10 + 25% off almost everything at http://www.flexlewis.net  use code BlackFriday pic.twitter.com/tei7wIHAUz

40
Exclusive: Watch This Never-Before-Seen Dwayne 'The Rock' Johnson Speech

Hercules defied naysayers and caught everyone off guard earlier this year when it turned out (against the odds, frankly) to be great, thanks in no small part to its charismatic star Dwayne ‘The Rock’ Johnson. You can see what we mean in the exclusive deleted scene above.

41
Why Born Fitness Online Coaching - Born Fitness

Many people write every day to inquire about the Born Fitness online coaching experience. The hard part for me is that I never want to “sell” what we do. I want the service I provide to meet the needs of what a potential client desires. Still, people have questions, so who better to answer than actual clients. The following post originally appeared on visceralshift.com and was written by a current coaching client. If you’ve ever wondered what the experience is like, this post does a good job of illustrating the type of service your receive and who might benefit the most. -AB

42
Using Social Media for More Sex

If you’re not currently using your social media to gain an edge in your dating life, you’re fighting with one arm tied behind your back. Men who know what they’re doing online have a huge advantage over their peers (read: competition), and the gap is only going to widen as more ­services and apps are released. These simple social-media dating tips will help boost your game—without you coming off as a weird, app-obsessed geekhead.

43
Biotest on Twitter

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

44
Betaine

Twelve trained men underwent two weeks of supplementation with either betaine (1.25 g twice per day) or a placebo. Following a two-week washout period (taking neither betaine or placebo), subjects switched groups. Those that were taking betaine began taking a placebo and vice versa. Before and after each two-week period, subjects did a workout session. Circulating GH, IGF-1, cortisol, and insulin were measured. Muscle biopsies were taken from the quads and analyzed for signaling proteins (Akt, p70S6k, AMPK). Betaine supplementation produced a near significant increase in GH and significantly increased IGF-1 levels. Not only that, betaine also significantly decreased cortisol levels. There was no difference in insulin levels. As for signaling proteins, betaine increased resting total muscle Akt (anabolic). Betaine potentiated phosphorylation of Akt (anabolic) and p70S6 k (anabolic). Phosphorylation of AMPK (catabolic) decreased during both treatments, which is a good thing. Betaine supplementation at about 2.5 grams per day enhanced both the anabolic hormonal profile and the corresponding anabolic signaling in muscle tissue.

45
Protein Cycling for Compensatory Growth

Protein change theory states that in order to see an impact from increasing protein intake, you have to increase protein to a sufficient extent beyond what is habitually eaten. The average change in habitual protein intake in studies showing higher protein to be effective was +59.5% above normal versus +6.5% above normal in studies showing no ef ect of increased protein. In other words, increasing protein intake by ~10% will do nothing for you. Increase it by at least 50%, however, and you will see an increase in protein deposition. Another thing that we can gather from protein studies is that just because you are eating a relatively high amount of protein already doesn’t mean you’re getting all the anabolic potential from that protein. Your body will adapt to high protein intake by increasing the amount of protein you lose each night. If this were not true, you would continue to grow and grow just from protein alone.

46
Build Max Muscle With Cannonball Sets! - Bodybuilding.com

Extend a set by adding weight until you can't do any more, and then start all over again. That's the hardcore nature of cannonball sets. Warning: Extreme muscle pain (and growth) guaranteed!

47
Weider Principle #25: Retro-Gravity

Admittedly, some of these Weider Principles haven’t had the most marketable names. Flushing Principle? That one probably should’ve been, let’s say, flushed. In marked contrast, this one was given arguably the coolest name: retro-gravity. It’s just a fancy way of saying “negative,” but, to state the obvious, negative is not positive. Likewise, negative’s more scientific title, “eccentric,” is a synonym for weird. And so we get retro-gravity, which sounds like something a planet-hopping superhero would employ to defeat the laws of time and matter. Cool! As we’ll explore, retro-gravity is actually a method for immediately using more weight or doing more reps, which can quickly boost your strength and size gains. Again, cool!

48
Fighter Diet on Twitter

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

49
Fighter Diet on Twitter

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

50
Fighter Diet on Twitter

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

51 shawn ray on Twitter
52 2014 Amateur Olympia & Bikini Pro, Moscow
53 A Unilateral Approach to Muscle Mass
54 How to Grow a Beard
55 shawn ray on Twitter
56 Still Strong at 70
57 The Fit Five: How to Work Out with an Injury
58 shawn ray on Twitter
59 shawn ray on Twitter
60 shawn ray on Twitter
61 shawn ray on Twitter
62 2014 Bikini Power Pro Show Moscow, Part 2
63 2014 Bikini Power Pro Show Moscow, Part 1
64 Dr. Layne Norton on Twitter
65 Santa Fe Hot and Spicy Turkey Chili