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The Most Insane Weightlifting Exercise We've Ever Seen

'Vaginal Kung Fu’ expert Kim Anami lifts heavy, unusual objects...with her vagina. We're not kidding.

Frank McGrath: The Making Of An Animal

Legendary Animal athlete Frank McGrath opens up his life to the cameras as he prepares to return to the pro bodybuilding stage. Follow his every step in this incredible behind-the-scenes video series!


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Sagittarius Horoscope for Tuesday, February 2, 2016

Tuesday, February 2, 2016 - Your moods are so volatile today that you don't like the feeling of instability. However, your emotions are being distorted by your nervous system, which is carrying a high-frequency cosmic charge. Instead of just liking something now, you love it or hate it. Consciously move from your extreme positions toward the center, and try not to make any final decisions until later in the day. There's plenty of room for middle ground if you don't divide issues into black or white.

The 5 Worst Things to Do if You Want to Build Stronger Legs

If you want strong legs, it goes without saying that you can’t skip leg day. But what if you hit legs religiously every week and you still can’t gain strength in the lower body? Here are five big mistakes people make when trying to achieve strong legs. Make sure you are not doing any of them.

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A high libido is a great overall marker of good health. How your workouts affect it: …

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@therock on Instagram: “2016 breakdown of my shooting schedule (while maintaining relationships and being dad and daddy to the most awesome daughters in the world)…”

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Classic Workouts

That place, of course, was Gold’s Gym, and the story of how these men and a handful of others helped turn it into the epicenter of bodybuilding reads like one of the screenplays piled atop a movie exec’s desk just a few miles inland.

Complex Goes Head-to-Head With "Mighty Kacy" of 'Team Ninja Warrior'

Last night Esquire Network dropped the premiere of its new series  Team Ninja Warrior,  a reality competition spin-off of American Ninja Warrior​  that watches athletes go head-to-head on obstacle courses as teams rather than individually. To prepare for what is certainly going to be some action-packed reality television, Complex's Sean Evans flew out to the Alpha Warrior Gym​ in San Antonio, Texas​ to challenge the show's star and the only female to ever complete an ANW Finals course,  Kacy "Mighty Kacy" Catanzaro ​. She became a social media phenomenon with her American Ninja Warrior 6 Finals run, which was viewed millions of times.

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The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes

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16 Tales of The Dragon 2016

The first video of 2016 sees the arrival of Coach #NeilHill having been stuck in Newark for 3 days he was ready to hit Back with Flex and training partner Eric Hart. See the workout and all the shenanigans, in and around the training at the Dragons Lair/ Project Flex on the daily.... #SUBSCRIBE for all the newest videos dropping weekly/ Bi-weekly.

7 Ways to Burn Fat Without Losing Muscle

The ability for you to burn fat and build muscle boils down to your diet and exercise habits. Within M&F and outside of it, there are plenty of fitness enthusiasts who've accomplished these goals simultaneously, serving as anecdotal evidence that it's possible to achieve body recomposition. Follow these seven tips to burn fat without losing hard-earned muscle.

The Best (and Worst) Whey Protein Powders

Supplement companies like Optimum or Dymatize order raw protein powders, such as whey protein isolate, whey protein concentrate, whey protein hydrolysate and, yes, calcium caseinate or micellar casein, from companies such as Glanbia or Hilmar. These raw, unflavored protein powders are shipped to the supplement companies in massive containers. Each company then adds its own often proprietary blend of ingredients, including flavorings, colorings and other ingredients (extra aminos, say, or enzymes to help digest the protein) to produce their final blend, which ends up in the jug on your kitchen counter.

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.

5 Keys to Bigger Legs

Skip the heavy leg extensions and leg curls, our bodies weren’t designed to flex and extend our knees while in hip flexion (seated position). Doing heavy weights on these machine-based exercises can cause both structural issues such as patellar tendonitis as well as muscular imbalances, either of which will set you back weeks from your goals. Instead, get your heavy work done with functional movements like the squat and deadlift . These two exercises should be the cornerstone of any leg routine. Focus on correct technique on these exercises and your legs will start to change before your eyes.

6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.


“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

11 Fat-Fighting Training Tips

Check out this comprehensive training guide with secrets to shedding fat and getting lean.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

The Right Way to Perform Dumbbell Concentration Curls

Squeeze your biceps as hard as possible in the top position before slowly returning the dumbbell back to the start and repeating for reps. Perform all reps on one side and then repeat with the other arm. You can also do this exercise while standing and bending forward from the hips to let the dumbbell hang straight down. Because you turn your arm in toward your body when you do concentration curls, it helps to place more focus on the long head of the biceps, which makes up the mass of the biceps peak.

10 Strength-Building Strategies That Will Never Die

Strength is the foundation of everyday acts of athleticism like hitting a 300-yard drive in golf and not-so-human feats like J.J. Watt's 5'1" box jump . Strength isn't limited to muscle size and capacity. You see, when you get stronger, you're better able to lose weight, run faster, and hit harder. Convinced you need to work on your strength? We've got 10 no-frills tips to help you make everything in your life feel just a little bit easier (and much lighter).

12 Laws of Fat-Burning

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

The 7 Fat-Loss Mistakes You Won't Make This Time

Too often, butter is the face of fats. It can have a place at your table, but put your focus more on healthy oils, avocado, eggs, cheese, nuts, and of course, fatty fish. Just don't make the mistake the last generation did and reach for the margarine, which often contains trans fats. "This is the artificial, man-made fat," Wittrock says. "Avoid it at all costs. While they're derived from naturally occurring fats, trans fats were engineered industrially about six decades ago and expanded to use in margarines, snack foods, packaged baked goods, and in the frying of fast foods.

So Now Kale is Bad For You?

This wasn’t some blog. It was a major magazine doing an even more major disservice. And they should be embarrassed for publishing this food-shaming post. Here’s why: Writing health content comes with a social responsibility. People will read this and instead of consulting with a nutritionist or doctor, they’ll treat it as gospel. Maybe not everyone, but enough people that it will impact eating behaviors in a very dangerous way. So if you’re unwilling to respect and acknowledge that responsibility then you just shouldn’t be creating health content.

The 42 Best Arms in Hollywood History

Our 21-gun salute of the greatest bicep-building celebrities we've ever seen.

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Vin Diesel Just Confirmed a New Trilogy of "The Fast and The Furious" Movies

It will be 2021 by the time we've seen each movie in the new trilogy—if we're calling it that, even though they'll be the eighth, ninth, and tenth films in what will ultimately become a 10-film set. Fast 8 is set for release on April 14, 2017, while the yet-unnamed ninth and tenth movies will premiere on April 19, 2019, and April 2, 2021, respectively. By then, at least two generations of people (okay, dudes) worldwide will have literally grown up with The Fast and the Furious franchise.

What's the Best Workout for Me?

When it comes down to it, how you approach your fitness is a combo of goals and priorities. If you want the mass of The Rock or the washboard abs of Matt Bomer or to have the speed or agility of Usain Bolt or Cam Newton , you have to put in the work. If your goals are less lofty—you want to feel good, maybe lose a few lbs or just maintain where you’re at—you still have to figure out how workout sessions will fit into your life. Not to worry, with these strategies, we got everyone covered, no matter which fitness “guy” you are. Click through the following pages to find out which one you most identify with—the Guy Who Has No Free Time, the Guy Who Can’t Motivate, the Guy Who Needs to Lose 30+ Pounds, the Guy Who Wants to Bulk Up, the Guy Who Wants to Get Cut, or the Guy Who Wants to Get Faster—and how to maximize your training strategy to fit your persona.

High-Protein Lemon Berry Chia Yogurt

The chia seed adds texture and is the richest plant source of omega-3 polyunsaturated fat. Not to mention, it’s a complete source of protein. Blueberries contain pterostilbenes, which make them a rich source of antioxidants and have shown potential to decrease the growth of cancer cells.

Platinum Diamond Stud Earrings Giveaway

1. How To Enter:  Beginning at 12:01 a.m. (EST) on Feb. 2, 2016, visit  Website and follow the Platinum Diamond Stud Earrings Giveaway entry directions. All entries must be received no later than 11:59 p.m. (EST) on Feb. 7, 2016.  Only one internet entry per person and per e-mail address 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. and will not be returned.

Fit Fix: 2016 Will Be "A Very Difficult Year," Chipotle CEO Says

"A Very Difficult Year" : Federal prosecutors have broadened their Chipotle investigation after initially focusing on one restaurant in California, the company said Tuesday. The investigators issued a subpoena for documents relating to Chipotle's food safety practices dating to the beginning of 2013, even though sickness outbreaks at its restaurants—which spanned the U.S. and were traced to salmonella, E. coli, and norovirus—occurred in the summer and fall of 2015. Profits at the company sank 44 percent by the end of 2015, executives said during an earnings call on Tuesday. “2016 will be a very difficult year relative to our past performance,” said Monty Moran, the company's co-CEO. [ New York Times ] [ Wall Street Journal ]

Britain's Strongest Men break records

The Doncaster Dome witnessed the breaking of the World Car Lift this weekend and find out who is this years strongest man. Danny Parkinson was there.

Could Your Super Bowl Party Make You Sick?

Over the decades, there's been an alarming trend: Having a team in the Super Bowl led to an average 18 percent increase in flu deaths among men and women over the age of 65. But even if you're much younger than 65 (when you're more vulnerable to the illness, making you more like to not overcome it), you'd still be wise to pay special attention at that Super Bowl party you're inevitably going to this Sunday.

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Store • Zach Even-Esh

If you’re tired of searching endless hours on the internet and coming across bull shit fads and gimmicks and simply want a central resource of education that is tested and proven to help you kick ass and take names, The Underground Strength Inner Circle Is Your Hub.

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50 Core Exercises That Use a Ball

True story: Playing with balls can be an excellent workout. (I’ll just wait a moment for you to stop snickering.) Whether big inflated ones, small firm weighted ones, or heavy ones ripe for slamming, they can really get the job done. (No, really, why are you still laughing?) These 50 tough exercises tax the core like no other—and all you need are the balls to do them. Whichever moves you pick, time each set for 30 seconds to a minute, resting a minute between, and aiming for three or four goes.


There’s a lot of contradictory information about workout nutrition. It’s nearly impossible to figure out how much protein to take or if carbs are beneficial, let alone whether other supplements can improve your results. This list cuts through the confusion and gives you the bottom line on what to eat and what to avoid after training so that you achieve your goals.

Pauline Nordin on Instagram: “Speaking of which..I was called a douche bag at the gym last night! Reason? Inquiring for more squat racks! People!!! 😂😂😂 #motivation…”

The 30 Best Shoulder Exercises of All Time

Overhead pressing and lateral raises can only do so much to build strong, functional shoulders, so here are 30 shoulder exercises that'll improve flexibility, add size, get stronger and complete your physique.

How to Cook the Iconic Pasta Sauce From ‘Goodfellas’

After Henry Hill (Ray Liotta) gets pinched, he heads off to prison for wiseguys. Wiseguy prison is full of lobsters, scotch, and everything Henry and his crew need for a spectacular red sauce, including a razor blade “Paulie ” Cicero (Paul Sorvino) uses to slice garlic.

51 Jason Spray On Organizing Football Workouts, Speed Training & Building Champions
52 The 7 Granddaddy Laws of Training
53 We 'Mirin Vol. 130: 10 Amazing Physiques
54 xxx FITGEEK xxx on Twitter
55 Could consumers see GM as an eco-friendly food choice?
56 Top 12 Protein-Filled Foods for Your Physique
57 Tim Ferriss Show Live - Tickets - Troubadour - Los Angeles, CA - February 11th, 2016
58 Zach Even - Esh on Instagram: “Our boy "Curls", lean & mean at 235, jumping on almost 50 inches. The lesson here? Don't be fat & useless, be a SAVAGE!…”
59 Rob Gronkowski on Twitter
60 The People's Gym Rules
61 Carb Loading 101
62 big ru on Twitter
63 Skinny to Shredded: Teenage Transformation Workout Routine
64 Do You Sweat Too Much? 6 Ways to Stop Excessive Sweating
65 Joe on Twitter
66 Harsiddhsinh Gohil on Twitter
67 on Twitter
68 Epic Leg training session with Derek Duszynski
69 Pauline Nordin on Instagram: “Classic #workout book featuring the best of the best exercises on earth. #bodybuilding #muscle”
70 Pauline Nordin on Instagram: “Haven't done deadlifts in a few weeks due to a glute strain but yesterday I was 100% back. Focused on making the weight as heavy as…”
71 The Best Dumbbell Only Shoulder Workout
72 Biotest on Twitter
73 Shawn Ray on Instagram: “"Once you make a decision, the universe conspires to make it happen." - Ralph Waldo Emerson #asiamonetray #holllywood #acting #redcarpet…”
74 BioLayne Video Log 38 - Fat Burning Foods
75 Periscope: Be AWESOME & Nothing Less [Business & Life]
76 Instagram photo by Zach Even - Esh • Feb 3, 2016 at 3:22pm UTC
77 on Twitter
78 @therock on Instagram: “Motivating #RockWall in AUSTRALIA's @olympus_training_facility. Thanks @donutsandbooty (my two favorite things😜) for the beasting pic!…”
79 terry hollands on Instagram: “Posted by @jerrypritchettstrongman and this feels quite appropriate to my life right now! Saturday was just the beginning”
80 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Have a good morning you crazy beasts 🍀 #crazyIrishman #Mikeohearn #CelticWarrior #Barbarian”
81 Zach Even - Esh on Twitter
82 6 Sex Performance Problems Fixed at the Gym
83 Karina Noboa on Twitter
84 Build Up Your Front Delts
85 Top 5 Forearm Training Mistakes
86 6 Worst Things to Do for Crafting a Killer 6-Pack
87 7 Myths About 6-Pack Abs
88 10 Misconceptions About Getting Stronger Trainers Hate
89 20 Foods That Keep You Young
90 The Ins and Outs of Training to Failure
91 First Blood (1982) - Trailer (HD)
92 T NATION on Twitter