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Top News
1
Sagittarius Horoscope for Saturday, December 13, 2014

Sunday, December 14, 2014 - Obstacles that have plagued your progress may magically disappear now, leaving you wide-eyed and bushy-tailed as you try to envision the open road ahead. The Sun in your sign is resonating with generous Jupiter, who is now ready to deliver his auspicious goods at your front door. All you need to do is ask, but be careful about making your wish list too long. Requesting more than you need is a trap. Don't be greedy; over-indulgences will not be looked upon favorably by the Karma Police.

2
Master the Windshield Wiper for Amazing Abs

Hang from a pull-up bar and raise your legs until they’re perpendicular to the floor while keeping your torso parallel to the floor. (You’ll make an L shape with your body.) This will require you to pull your body closer to the bar, bending your elbows and contracting your upper back. Rotate your legs side to side. You can make the move easier by bending your knees. Add the workout below to your training to build up to doing the full hanging windshield wiper.

3
8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

4
Eating for Muscle Mass: 8 Questions Answered

We had nutritional questions about putting on mass, and celebrity trainer Gunner Peterson had answers.

5
17-Minute Quads

You’ll finish the workout with three, minute-long squat holds. These can be done against a wall if you’re really trashed but you should strive to perform them in open space. For your first go, get your thighs below parallel and hold. If you fail before 60 seconds, stand up, shake it out and get right back to it. Your goal should be to hold for the full 60. On each subsequent set, it’s permissible to hold your squat a little higher. Trust us…that quarter squat on your last set will feel like you’re holding 400 pounds across your back.

6
The Ectomorph Dilemma

It’s great to be lean but not when you can’t put on muscle. Here’s the defining traits of an ectomorph and some solutions for adding size.

7
Believe It or Not, Cardio Builds Muscle

If you avoid cardio because you think it may negate or slow your  muscle gains , think again: According to a new review of 14 studies, aerobic training like running, walking, and cycling not only doesn’t diminish leg muscle mass—it actually increases it. In several of the studies reviewed, both younger and older men who did about 45 minutes of cardio  four days a week at 80% max heart rate increased leg muscle size by 5% and 6%, respectively. “Aerobic exercise, if done properly, can lead to as much muscle growth as you’d expect with resistance exercise,” says study author Matthew Harber, Ph.D. “Intensity is more important than duration, so if the goal’s growth, work up to 80% of your max heart rate.”

8
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.

9
How to Master the Reeves Deadlift

Try this cutting-edge approach to the classic deadlift courtesy of bodybuilding legend Steve Reeves.

10
Saturated Fat: Fact vs. Fiction

Your grandparents never thought twice about eating foods that were loaded with saturated fat. Not long ago, people drank milk with cream on the top, ate whole eggs for breakfast, and enjoyed steak for dinner—and led normal, healthy lives. Yet today, despite all the warnings we’re told to heed about saturated fat and its deleterious effects on the heart, cardiovascular disease is more prevalent than ever. We corralled some of our most trusted nutritionists and asked for their best advice on saturated fat.

11
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 .

12
Last Longer in Bed! Sex Experts Tell You How

So maybe you’re not the “ One Minute Man ” Missy Elliot rapped about in 2001, but if you’re still looking for ways to have longer-lasting erections (and longer-lasting sex), you’re not alone. Sex experts agree that it’s one of the most common things men are insecure about—but they’re not always using the right methods. “Of course all men have their own extending technique, from thinking about football or baseball or counting backwards in their heads,” says A.L. Harper, a sex expert and former editor of a UK-based men’s magazine. “However, these distraction techniques can result in making them worse in bed because they aren't paying attention to their partner's pleasure.” If you’re curious to find out the real ways to last longer, we’ve asked three top industry experts to share the advice they give their clients—no Viagra required.

13
Fighter Diet News

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

14
Top 4 Tri Moves for a Bigger Bench

Grab the EZ Curl bar and a flat bench. Put your weight on the bar and then put a band around one end, run the band underneath the bench and connect to the other side of the bar. Make sure you start out with a skinny band, these are tougher than they look! Keep your elbows tucked in and lower the bar to forehead level and back up to locked arms. Make sure your elbows don’t flare out and try to keep your humerus angle constant throughout the lift. Start out by doing 3 sets of 12 repetitions.

15
The Muscle Matrix Workout

Perform this workout at least six hours before or after your normal training. For example, if you lift weights at night, complete this routine in the morning. Perform four sets of 15 reps for each exercise, moving slowly so that it takes five seconds to complete each repetition.

16
5 Rules of Fast Fat Loss

There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.

17
Advanced Stretching

Andy Speer, a certified personal trainer at Equinox, put together five key stretches that will have you looking, feeling, and performing better. These stretches are designed to be done after appropriate soft tissue work (like foam rolling) and before your warmup. The idea is to increase tissue quality for stretching and then actively move the joints through the new range of motion after stretching. “The strongest guys and best athletes in the world do this stuff,” Speer says. Pec Stretch Most guys have tight internal rotator (pecs and lats) which leads to that ‘hunched over look.' Both the pec and lat stretch are critical for establishing proper posture during lifting and throughout the day.

18
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!"

19
No Carbs Diet: The Flaw in Fat Loss - Born Fitness

Glad that you wrote this article! I work at a Nutrition House and most of the weight loss advice I give stems from this kind of research. People do fear carbs and tend to have a very poor understanding of food and training in general; hence why they don’t lose any weight. I’ll certainly keep this in my bookmarks to share with those folks.

20
Super [Set] Man

Ever the student, Arnold continually honed his skills, applying the same rigorous discipline to his gym work as he later would to his film and political careers. Just as important, he was fearless (another common Schwarzenegger theme) in his training. While many of his bodybuilding peers were content to follow the staid dictums that had been laid out decades earlier with blind obedience, Arnold always looked for ways to up the intensity. During the early to mid-1960s, at the start of his competitive career, he followed a rudimentary training plan that had been designed for him by the elder bodybuilders at the gym in Austria where he first trained. The routine was basic and sound enough, but not the kind that would turn a small-town Austrian kid into a world-class success. As his own development surpassed that of his mentors, Arnold realized that without finding ways to increase the intensity of his workouts he’d probably end his career being known only for having won the Mr. Europe title.

21
The 20-Minute Fat-Burning Kettlebell Complex

The kettlebell is not only one of the most effective versatile pieces of equipment, it's also one of the most convenient. If you're tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell.

22
5 Powerful, Protein-Rich Recovery Meals

Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular broscience would have you believe. According to a 2013 review, consuming a proteinrich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the  Journal of the International Society of Sports Nutrition  reported. Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

23
4 Things to Know About H20

A few years ago Michael Boschmann, M.D., and colleagues from Berlin's Franz-Volhard Clinical Research Center found that after drinking about 17 ounces of water, the metabolic rates of the study's participants increased by 30%. And the researchers estimated that if a person increases his water consumption by 1.5 liters (51 ounces) a day, he would burn an extra 17,400 calories per year. That's about five pounds just from drinking more water. Additionally, a study by Dr. Brenda Davy, an associate professor at Virginia Tech, found that people who drank water before a meal consumed an average of 75 fewer calories at that meal.

24
Bodybuilding Tips to Grow Your Arms

Within each workout, the reps varied. My first exercise was dedicated to power and size, so I used very heavy, explosive movements, even cheat or body leverage motions on the final set, for six to eight reps. To maximize the pump, I followed with exercises that isolated the biceps more directly, performing sets of 10-12 reps. In either case, I concentrated on making my bis take full responsibility for the movement — that was where I wanted to feel the pain, the pump, the searing burn, all the way from the bottom of the biceps belly to the very top of its peak, as if it were an exploding volcano.

25
7 Things You Didn't Know Yoga Could Do for Your Body

If you practice yoga five days a week you’ll just turn into a Gumby doll, right? Eh, maybe. Though a regular yoga practice does increase flexibility and help strengthen and lengthen your muscles, there are some not so obvious benefits to getting your “om” on regularly. From better bowel movements to steamier sex, you might be surprised what a little time on the mat can do for you. Try yoga for yourself. NYC-based readers can download the Sportsetter app and enter code MFWORKOUT for a free pass to a variety of yoga classes. Learn more about Sportsetter.

26
Can Jealousy Give Your Sex Life a Boost?

You want to remain the man on top, literally, and no one can blame you for that. In fact, this may be a good thing. Your lady enjoys more romantic attention, and you enjoy more sex, but there is a caveat. Though you’re in between the sheets more, you’re also fighting the sneaking suspicion that she’s being unfaithful.

27
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.

28
Training Styles: Full Body

attained physiques that are admired today. So let’s go way back in time to see why full-body routines worked then and how they can still

29
11 Foods Fitness Experts Never Eat—Even During the Holidays

While many trainers and nutritionists live by the old adage that you can eat “everything in moderation,” and they admittedly loosen up their strict diets during the last few weeks of the year, there are some foods they still won’t touch with a 10-foot pole. Here, fitness experts and nutritionists share the 11 foods they never eat, even during the holidays. 31 Ways to Hack the Holidays>>>

30
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

31
Bodybuilding.com 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

32
Clock Watching

If your goal is to shorten your workout, do not sacrifice intensity for time. Make sure you get enough rest between sets. Intensity, after all, is the strength or power with which you resist the weight, and it has to be at or near its maximum for every set. Just as I never lollygag my way through a workout, neither am I concerned with rushing it. I don’t count seconds or minutes between sets, but I do rest just long enough to catch my breath so I can give a hearty effort on the next set. Now, I’ve reached a level of efficiency where I get an optimum workout in a very short amount of time.

33
5 Fitness Measurements Every Athlete Should Know

“You want to be able to figure out what your strong points are and what your weak points are,” McArdle says. Not just to know how healthy you are, but also to know if the workout program you are using actually works. “By testing regularly you can see if the things you are paying for are actually giving you a quantifiable result.”

34
Unilateral Action

Is one of your arms stronger than the other? I'm guessing the answer is yes. We all have strength imbalances from one side to the other. While doing bilateral exercises we can trick ourselves into thinking we are symmetrical; the stronger limb can pick up some of the slack of the weaker one. This is impossible to do with unilateral exercises, if one side is weaker, the weight will not go up. With unilateral lifts we can attack our asymmetrical weaknesses.

35
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

36
Arnold 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

37
The Power of Hand Walking - Zach Even-Esh

My instructor was Mr. Gonzalez, he was an All American Wrestler and the owner of a Gymnastics school. He was a no nonsense type of guy. His physique was ripped and rugged, built like he was carved from stone.

38
Fighter Diet on Twitter

people believe in #religion & not question it but can't accept the fact yes u need to train hard 2 grow #muscle pic.twitter.com/KNyGNUEGm4

39
Proper Form on Some of the Most Fundamental Exercises

You realize, of course, that I could fill several books in answering this question. Bodybuilders tend to pick up tweaks and form pointers over the years, through both the study of training and from experimentation in the gym. I’m not advising against performing an exercise as it’s technically supposed to be executed, but there are nuances that can turn a good exercise into a great one or allow you to squeeze a bit more benefit out of it. Here are a few of my favorites.

40
T NATION on Twitter

Squat hard and often this month. The New Year's resolutioners will be curling in your squat rack soon. pic.twitter.com/0vo7t9N2TZ

41
Be a Stronger and Leaner Bodybuilder with Strongman Training

medicine ball slam is not a strongman exercise, but it is often used by strongmen as part of

42
Get on Board for a Bigger Bench

Huge overload can take place with board presses because they allow you to lift more than your one-rep max. The bench press has an ascending strength curve, meaning the closer the barbell is to lockout the more force production is possible; in other words, you are weakest at the bottom and strongest at the top.

43
Win a Philips Norelco 9000 Series Shaver

1. How To Enter: Beginning at 3:00 p.m. (EST) on December 12, 2014, visit www.muscleandfitness.com/giveaways and follow the Win a Philips Norelco 9000 Series Shaver directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (EST) on December 26, 2014. Only one internet entry per person and per e-mail address, per day will be accepted. Subsequent entries on a single day will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of American Media Inc.

44
The North Shore: An Introduction to the Proving Grounds

The stretch of varying reef breaks and treacherous shorey is referred to as the Seven-Mile Miracle. Essentially, there isn't much need to travel elsewhere on the island in search of surf. The season starts around October, peaks between December and February, and runs through April with north and westerly swells hitting the coast after being generated by powerful storm systems in the North Pacific. The winters on the North Shore attract a circus of surfers and photographers, crowding lineups competing for the perfect barrel, potential wave of the winter, cover shot, and of course, physical licking of a lifetime.

45
Bodybuilding.com 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

46
December Presence: The Holiday Party Style Guide

Holiday season means parties—lots and lots of parties. There’s the homey family mixer, the chic champagne blow- out, and—scariest of all—the dreaded office party, where work politics meets free alcohol and things can get weird. Which means you need to be ready for anything, from leading a cadre of tipsy celebrants in a toast to slipping out unnoticed the moment HR starts organizing a team carol.