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In Pursuit Of Bodyweight Perfection -

Are your numbers on the classic bodyweight movements puffed up with some subpar reps? Here are the techniques standards you should be meeting to earn the respect of the masters!

Arnold Classic 2015 - Branch Warren Chest Workout

Arnold Classic 2015 - Branch Warren Chest Workout

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Kai Greene 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

Sagittarius Horoscope for Thursday, March 19, 2015

Friday, March 20, 2015 - Unsettling energy on the home front is not yet about to disappear as the Pisces New Moon Eclipse jars your 4th House of Security. You might be frustrated, yet you really don't know what to do about the current stressful dynamics. Perhaps it's time for you to accept that some things are beyond your control. Don't try to make everything better for everyone else just because you feel uncomfortable. Taking full responsibility for your own state of mind is your top priority. Your legendary optimism might be just what's needed to turn things around.

Get Negative for More Muscle Gain

One effective method is tempo training. This means drawing out the eccentric for a specified amount of time. Try starting out with a 4-5 second negative, then forcefully completing the concentric. With muscle hypertrophy as the objective, the set should take between 30-60 seconds. So, if on a dumbbell bench press you take four seconds to lower the weight and one second to push it back up, you are looking at performing 6-12 repetitions total. Slowly evolve to heavy eccentrics, forced reps and different set-ups on tempo training.

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

Front and Center Forearm Workout

If your forearms are severely less developed than your upper arms you might want to train them twice per week. Another way to give the forearms a boost in size is to avoid using wrist straps as much as possible in your back training, so the forearms are forced to squeeze the bar or dumbbells harder in order to hold the weight. Finally, if you are truly a glutton for punishment, try performning the below exercises as one “giant set.” If that does not freak out your forearms, nothing will .

Instant Muscle: Build a Batwing Back

Making one lat work isometrically keeps it under tension, and when that tension is released it causes a cascade of fresh blood to the muscle that supports a pump and, by association, new growth. Meanwhile, you still get the benefits of training through a full range of motion by performing normal reps in the same set.

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.

10 Interesting Facts Chicago Needs To Know About the Honey Bears

Most Bears fans younger than 30 years old have very limited knowledge on the former cheerleaders for Chicago known as the Honey Bears. After seeing recent NFL commercials featuring cheerleaders from Houston, San Diego and Miami, we thought it was time to dig a little deeper into the issue and figure out exactly why Chicago is lacking beautiful women dancing around on the sideline. Football is a man’s game, and with that comes beautiful women …. but not in The Windy City.

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Download this 8 week program and get ready to pack on new size: …

6 Great Ways to Sneak Cardio Into Your Workouts

Many trainers will include what they call "fillers" in between sets in order to maximize training time and efficiency. This filler time that you have in between exercises is perfect to include some fat-burning cardio moves. You will keep your heart rate and metabolism up without hindering your weight training goals to build muscle. In fact, due to the change in training, this type of workout could help you bust through a current plateau due to the change in metabolic disturbance that it places on the body. If you are training primarily for strength, then stricter rest is probably warranted – you don’t want to compromise max power output on your next set – but for the vast majority out there concerned with muscle size and quality, then this is a great approach.

Big Arms Workout Fix

OUR ADVICE: You’re smart to employ a system of progression by adding reps weekly, but you can’t use it on every exercise—especially when you’re performing 11 total lifts! That’s too much work for small muscles like the biceps and triceps. Furthermore, you’re doing 24 sets for the bi’s and only nine for the tri’s—that’s a major imbalance. Cut this down to nine total sets for each muscle—three sets of three lifts for each. You can switch up these moves every four to six weeks for more variety, but keep to your progression plan of adding a rep weekly and then increasing the weight.

Add Two Inches to Your Chest

The rate at which your muscles apply force determines the number and type
 of muscle fibers that are recruited, and recruiting them all is the path to complete growth and development. We’re prescribing speed bench presses, done with light weight for maximum velocity, to target your most explosive muscle fibers. (These also happen to be the largest.) Speed training serves another purpose too: training you to blast through sticking points in your bench press so you can lift heavier weights in subsequent workouts and therefore apply a more intense muscle- building stimulus.

The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

The Six-Week Bench Blastoff

See the table below for instructions on how to progress your bench press each week depending on your goal—225 pounds or 315 pounds. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. For the sets of 1, start at around 90% of the max you want to hit and gradually increase it by 1–3% weekly in accordance with the table. For the back-off sets of 5, 4, and 3 reps, start with 80% of your goal max and progress it similarly. You’ll have to estimate the best loads based on how you’re feeling, but try to follow the model here as closely as you can.

4 Ways to Totally Blast Your Traps

It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and a good way to show off your body is with bigger traps, especially when it's cold outside. Here are four moves you must use to blast your traps.

5 Ways Yoga Can Boost Athletic Performance

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cueing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

10 Workouts That Work Better Than "Cardio"

The key to making an interval workout is including movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. Include at least a day of rest in between workouts as these intervals are intense, and you'll see results a treadmill could never replicate. To get you started, try these 10 alternatives to traditional  cardio .

3 Tips for Maxing Out a HIIT Workout

But instead of putting together a 30 minute non-stop workout, break up your program into shorter all-out intervals with brief  recovery periods. For example, three workouts of 5-7 minutes each with a short recovery between each one will allow for a higher level of intensity and keep you from getting bored doing the same movements over and over again.

So Now Kale is Bad For You? - Born Fitness

I often feel exactly how you felt when writing this article. Fats are bad now theyre good for you.. carbs are good now carbs are bad.. no food before bed it hinders GH vs eat before bed so you can repair.. kale is superfood vs kale is bad due to oxylates so avoid.. butter is bad vs shovel it in to your coffee.. 8 meals a day vs 1 meal per day.. lift heavy.. no you need volume… arrrgh…i could go on forever. Full range of motion is key…no you need partial reps for that extra burn and growth! Yup, now I just do my own thing and take a pragmatic approach to nutrition and training. Science changes. There was ripped guys in the 60s just like their are now with all our science.

Occlusion Training for Chest Mass

By restricting blood flow to the upper arms with light weight, the injured bench presser may be better able to hold on to his bench press limit strength and his hard-earned muscle hypertrophy. Those who may reap similar benefits are those who are training on the road that may have less access to heavy weight. By using occlusion training, you can get away with using less weight and still keep gains on track.

Fighter Diet News

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

10 Reasons You're Not Building Muscle

Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.

Do Your Really Need to Eat Chicken and Broccoli? - Born Fitness

Great article. It is not realistic for me to eat chicken and broccoli two meals per day but I could do it two meals a week. I could also have a protein shake every day. Olive oil has many benefits but I will always use mustard as a condiment. The whole if it fits your macros plan makes no sense to me. I know the basics of sound nutrition and at times follow them but I could certainly improve my own dietary habits as well as those of my clients.

Sit-Up to Hammer Your Core

At CrossFit, of course, we do things a bit differently. We use GHDs for sit-ups in order to get the fullest range of motion possible out of the movement. Traditional sit-ups have been used for decades but were all but replaced by the crunch. According to CrossFit CEO and founder, Greg Glassman, “The crunch came to fashion on warnings and claims in popular media of the traditional situp’s destructive impact on the back. It was argued that the GHD style situp’s primary movers were the hip flexors and not the abs, and consequently the GHD situp, and sit-ups like it, were actually not good abdominal exercises . ”Anyone who’s ever done a set of 30 GHD sit-ups knows how ridiculous this idea is.

3 Intensity Boosters For Solo Training -

Calum's preferred variation is to bang out enough reps to bring him close to muscle failure—say, 7-8 reps with his 8RM—and start again after a short rest of just 10-15 seconds or less. "Perform as many reps as possible, take a brief pause, then continue to rip out more reps," he says." Sure, he won't be able to do as many reps on the succeeding segments, but the level of intensity is blazing throughout the set.

Rocky IV Training Montage

Rocky IV 4 - " No Easy Way Out " by Robert Tepper in High Definition (HD)

7 Tips for Dominating the Deadlift

Bodybuilder-strongman Stan Efferding dishes on his best form tips for developing a king-sized deadlift.

Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

Which Abs Workout Routine is Right for You?

Exercising your abdominal muscles with a Swiss ball is one of the best ways a guy can jump-start his routine, for what may seem unique to you is actually quite familiar to your muscles. A Swiss ball mimics movements your abdominal muscles typically do throughout the day. "The abdominal wall's greatest job isn't to curl you off the floor; it's to constantly support and stabilize your body in an upright, balanced position all day long," says Jeff Bell, C.S.C.S., N.A.S.M., A.C.S.M., co-owner of Spectrum Wellness, New York City.

3 Tips for Nailing the Front Squat

Next, foam roll your lats and thoracic region to assist in holding the weight at shoulder height. Having good ankle mobility and calf flexibility will help you attain your thighs being parallel to the floor. If this gives you a hassle and you find yourself slightly elevating the heels, lower weight and make it a point to increase your mobility so your heels stay put with heavier weight. 

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.

T NATION on Twitter

Use these workout finishers to lose fat, build your legs, and see how tough you really are: …

5 Healthy Versions of Common Comfort Foods

The king of all comfort foods—mac and cheese—it’s warm and cheesy, making it the perfect meal on a cold day. Typically loaded with calories and fat, it doesn’t have to wreck havoc on your diet. If you’re not a fan of the cardboard like taste that whole-wheat pasta brings to the table then try Barilla Plus elbows pasta. It’s made with a grain and legume flour mixture of lentils, chickpeas, egg whites, spelt, barley, flaxseed, and oats. To also cut back on the fat content of mac and cheese, puree butternut squash into a sauce by using nonfat Greek yogurt and low-fat milk instead of heavy cream.

T NATION on Twitter

What does it take to be a top CrossFitter? A lot more than WODs. Article: … #CrossFitGames

The Five-Hour diet

When I began researching the Mediterranean diet in depth, I wanted to understand why it was so effective for southern Europeans, but didn’t seem to translate to America. I realized that the best way to maximize its effectiveness for people like you and me was to apply the principles I’d developed for The Zone—a blueprint for how to balance a meal to get an optimal hormonal response for the next five hours, thus allowing you to control the levels of inflammation in your body.

How to Watch March Madness at Work

Streaming sports sites like,, and all boast clean feeds with relatively few hiccups. The big problem besides the occasional buffering: Many of these sites are full of spyware and pop-up ads that could cripple your computer. Try them at your own risk, but don’t blame us if you get called down to meet with HR. 

39 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

T NATION on Twitter

The best type of "cardio" for people who value strength and muscle mass: …

Wheat Belly Deception: Understanding Wheat, Insulin, and Fat Loss - Born Fitness

Recommendations to eliminate wheat in conjunction with the other advice in this book reveal the Wheat Belly diet to be a low-carbohydrate diet. While it is truth that such diets have been shown to cause more rapid weight loss than other diets in the initial 6 months following such a regimen, they do not result in greater weight loss over time and result in more dropouts that other diet types that are more balanced and do not eliminate entire food groups.

The Fat-Busting Superset Workout

We won’t sugar-coat it: This week is downright hairy. In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given bodypart done consecutively, similar to a superset or triset. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same.

3 Huge Diet Mistakes to Avoid

I am going to cover the 3 biggest mistakes I see made when it comes to the nutrition of a lifter training intensely! If you are not training hard in the weight room, these recommendations are not for you.

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8 Paleo Meals That Actually Taste Good

You've read the 8 Principles of the Lean Muscle Diet, and you've got the basics on how to build the body you want by living like you already have it. But you want some specifics. Sure, "eat more food"...

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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

T NATION 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

4 Red Flags You Shouldn't Ignore When Working Out

Thinking we're invincible in the gym could be a huge misstep for many of us lifters . Bad workouts do happen, and we're all susceptible to having an off day. The real test of our training knowledge comes not only in the amount of off days we encounter, but how we push through them when they happen. A senseless lifter will train through the pain, which will lead to injury at some point down the road, if not immediately. Watch out for some of these red flags, so that you can adjust your workout as you go along.


The day that sweet met nutritious, FUNNBAR ™ was born! FUNNBAR ™ is a delicious and convenient way to get your protein; packing 15 grams of protein in every bar. This high fiber, mouthwatering bar lets you FEED your FUNN side while allowing you to stick to your nutrition goals. No time to mix-up a protein shake? Always on-the-go? Late night at work? NO PROBLEM . Just open up a FUNNBAR ™ and satisfy your sweet tooth without the guilt.

5 Foods You Gotta Eat to Grow

In bodybuilding, there are two main parts to the hypertrophy equation: training and eating. The former breaks down muscle while the latter supplies the necessary macronutrients, vitamins and minerals to build it back up again, and then some. Sure, eating a wide variety of healthy foods is the best way to ensure you give your body the nutrients it needs to grow, but a handful of edibles go above and beyond the call of duty with respect to helping you chisel out the physique you yearn for. Here’s MuscleMag’s shortlist of foods you should always have in your pantry or fridge. Sablefish Why you need it: Sometimes called black cod, the sablefish’s buttery, pearly white meat is becoming increasingly popular. Ounce for ounce, its protein content is marginally lower than other bodybuilding-friendly fish such as salmon and halibut (sablefish contains about 26 grams of protein in a 6-ounce serving). But the best reason to reel in this slightly sweet-tasting swimmer is its soaring levels of omega-3 fatty acids — about 2.8 grams in a 6-ounce serving. Researchers from Gettysburg College (Pennsylvania) found that subjects who consumed high amounts of fish oil each day for six weeks shed bodyfat while simultaneously gaining muscle.

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