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Mark Bell 556 lb Raw Bench Press | SuperTraining.TV

Mark Bell benches 556 lbs raw in his first full meet after being injured on the platform nearly two years ago. (Corrected weight) For more great videos, visi...

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Diet 911: Ketosis for Dummies

The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough.

How to Keep Your Head in the Game for Better Sex

Chasing skirts (or loincloths) has been in our DNA since before men started reasoning with the fairer sex and would instead just club them over the head. The cruel irony these days, of course, is that when you do finally convince a woman to come back to your man cave, you are so preoccupied—a looming deadline, the money you still owe for that bet you don’t even remember making—that it’s increasingly difficult to focus on the task at hand, assuming your stressed-out anatomy lets you get that far.

Why Don't My Workouts Result in Weight Loss?

Our weight loss expert weighs in on why you're still tipping the scale.


Mike O'Hearn Guest Poser at NPC 2013 Ironman Bodybuilding Championships Oct 5, 2013. The great thing about being where I am at is I'm ripped and strong all year round. So when you are ready to step up your training, email me at and let's start something great for you too."

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

Workout Routines

Build functional strength and improve mobility with this full-body workout.


I'm just starting this this week to change up my work out. I see every week it's less reps with more weight. That's to build the power and as the weeks progress strength will follow. Only thing I'm changing up for chest is every week I'm starting with a different part of chest for the 6 sets low reps.

Profile: Dave Tate - MuscleMag

In 1998, Dave Tate was a Westside Barbell–trained powerlifter who made his living as a personal trainer at a private club in Columbus, Ohio. Sixteen years later, he’s one of a select few with the power to shape the entire fitness industry. His fitness equipment sales company,, is a massively successful monolith with a slew of experts who contribute to a robust online community. He’s also still jacked out of his mind at age 46.

10 Habits to Trash Before You Turn 30

When you're a young guy who's in shape, middle age can seem like a long way off. Because you look good and feel good now, it’s tempting to say “screw it” and slack on your health — chowing down on the foods you’re craving, coasting through work, and spending way too much time on social media. But once you hit 30, the bad habits you didn’t kick during your 20s can take a toll on every part of your life. Make a few small changes now, and you’ll keep your muscles toned, your heart pumping, your sex life hot, and your career on point for years to come.

Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

FLEXOnline Catches Up with Phil Heath

Phil Heath gives us the inside scoop on what he's been up to, a look at his NPC show, the 2014 Phil Heath Classic, and what to expect in the weeks ahead.

15 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.


Hey Jimmy. Yeah, I feel you. You're not going to find an exact scientific study that's going to give you the assurance you're looking for. You'll notice that I prefaced it by saying "i believe...". One thing that I do know for sure though is not everything is going to be backed up with a conclusive scientific study - and even if it were you'll find another study that contradicts those findings. Look at the ongoing debate over the health benefits of eggs. Look how many times the scientific community has changed its mind over the past 20 years. Here's the answer though (and the basis of any scientific method) - put it to the test. Everything starts with a hypothesis and then it's tested. I've personally tested this method and I believe it to be true - you may find different - but there's no harm in giving it a try. On a final note - there's been a lot of guys that knew how for train and get big way before there were studies to back it up. I do appreciate you taking the time to read the article and give it a consideration. I also appreciate the feedback. It's good to question things.

The Greatest Muscle-Building Tuna Burger

With plenty of  protein  and little fat, tuna is one of the best foods for muscle growth and recovery. By combining the canned fish with a few simple ingredients you can make a delicious burger in a matter of minutes—one that packs more health benefits than a beef or turkey version. Another bonus to the tuna burger: Tuna is a great source of omega-3 fatty acid, which supports muscle growth, helps cut your risk for heart disease, and boasts anti-inflammatory properties.

BPI Sports Whey-HD at

Directions For Whey-HD: Mix one scoop of WHEY-HD™ with 6-8 ounces of cold water and drink immediately after workout or strenuous activity. May also be taken anytime to promote recovery and help build strong muscles.*† For optimal results, use in conjunction with a proper diet and always consult with a physician prior to beginning a training regimen.

David Henry’s Mass-Gain Diet

I use lots of garlic in many of my dishes. I sprinkle it on everything, even my dog’s food. It gives a nice flavor, especially when you’re sodium restricted. Grilling is the easiest way to add flavor to your food and not add a whole bunch of extra fat. Taste is definitely important, but you also have to determine your priorities. Are you trying to gain lean mass? Or are you trying to get huge for the sake of getting huge to scare people because you’re a doughboy?

March Smoothie Madness: Vote for Your Favorite Smoothie Ingredient

It’s March. You know what that means. It’s time for spring and basketball and smoothies. That’s right, we said smoothies! We’re pitting the best smoothie ingredients against each other in our first ever March Smoothie Madness bracket showdown in order to crown our readers’ favorite smoothie ingredient of all time. Do you have mandatory go-to smoothie mix-ins? Now’s your chance to profess your blender must-haves to the world.

An AB-solute Must!

Hanging leg raises are an absolute must for lower ab development. With your knees slightly bent, raise your feet until they’re past parallel with the floor, then lower them back down in the same controlled motion with which you raised them. And when it comes to tightening the obliques, nothing beats broomstick twists — which can also be performed while sitting on a Roman chair — because they make the obliques especially hard.

Cardio Leg Slam

What do NFL running backs, Olympic sprinters and top bodybuilders have in common? Wheels of steel. No, we're not talking about an old-school Grandmaster Flash album or a trucking-simulation video game. These athletes all have legs powerful enough to propel them through a brick wall -- in fact, their legs are so hard they look like they'’re made of brick. Ask any of these athletes: Legs are the foundation of an awesome physique. So where does that leave you? When did you last train your legs? You can admit it -- you skip leg day once in while. While we'’re on the subject of skipped workouts, what's your cardio status? Yeah, we thought so. Well, here's a concept: combination legs and cardio training. By putting these two dreaded activities together, you get a more intense workout than you could by training them separately and you'’re less likely to skip either one.

Four Things That Cost Less Than an ACL Injury

If you blow out your ACL, the final tab comes to roughly $15,000 on average, bearing in mind the total toll for surgery and rehab. It's a cost so high that researchers have gotten proactive. A new research report estimates that the price of starting a preventive, neuromuscular training program would drop the incidence of ACL tears among student-athletes to 1.5%, at a figure of about $1.25 per person per year for an institution or parent to administer. The research suggests that implementing neuromuscular training programs in schools for athletes involved in high-risk sports is both cost effective and can save a lot of knees.

The 10 Worst Places to Be Hungover

St. Patrick’s Day brings us yet another drinking holiday, on par with New Year’s Eve and the night before Thanksgiving. Problem is, there’s no hangover holiday after St. Patty’s to help you recover, so before you go to town, try to remember that it’s probably straight back to the grind tomorrow. But if you go overboard, you won’t be alone as you try to return to normal civilized life with a dry mouth, splitting headache, and spotty recollection of the last several hours. Some of you will vow to never drink again, but really, you just need to take it easier next time. Here are the places that can make your already nightmarish hangover simply unbearable:

CrossFit Physique: Butterfly Pullups

Every trainer recommends pullups. But ask what kind, and the arguments start. There are those who believe you should do only dead-hang pullups, to work the lats and arms. Then there are those (especially CrossFitters) who use kipping pullups—not to isolate muscles, but to accomplish more work in less time, turning pullups into a conditioning tool. But the debate is pointless: There’s a place for each technique—the right tool for the right job. To that end, keep both tools, and add a third that’s even more intense: the butterfly pullup, which moves the body in an elliptical pattern so you can rapidly string together reps. To do it:

Get Out!: The M&F Outdoor Workout

The other big advantage body weight training has over free weights is that nearly every exercise is “closed-chain,” meaning that your working limbs exert force in a fixed position—such as against a chin-up bar or on the ground. Exercises like bench presses and curls are open-chain movements—the bar or dumbbells move freely in the air. Closed-chain exercises require more overall muscle activation and core strength, which accounts for the densely muscled physiques of gymnasts and wrestlers (who often never touch a barbell). These workouts also emphasize volume and conditioning. Because you won’t be straining with max weights, you need to stimulate your muscles with a large number of reps, a wide variety of angles, and short rest periods. This is the ticket to getting the ultra-lean, hard look of an acrobat or gymnast.

Six Bodyweight Workouts That Actually Build Muscle

Pack on muscle to your frame with these low-impact routines.

Fire Up Your Mind and Body with This Supp Pairing

Great workouts begin before you get to the gym. First, you need a game plan for what you’re going to do, know how you’re going to approach it, and a pre-workout supp to get you amped up. With all that prep, you don’t want your pre-workout to be the one factor that falls short, so you should know that pairing complementary products can amplify their effects. One example is VPX’s CREmTOR and Redline White Heat. CREmTOR's unique creatine and BCAA formulation provides muscle cells with the raw ingredients they need to drive powerful contractions. Meanwhile, Redline White Heat delivers potent stimulants that increase focus and energy. Below, see how the two products work synergystically to give you the workout of your life.

7 Reasons You're Not Getting Bigger

“Plateaus are caused when the body has developed enough musculature to no longer be challenged by the load (resistance) being moved, or when the intensity of cardiovascular work being done is no longer challenging,” says Robert Linkul MS CSCS*D, NSCA-CPT*D, a career development instructor for the National Institute of Personal Training (NIPT) and the National Strength & Conditioning Associations 2012 Personal Trainer of the Year. In many cases, failure to get bigger occurs for the following seven reasons:

Rock Hard Challenge 2014 Nutrition Month 2

On your off-day meal plan, do you see Meal 4, where it says 1 banana 
or 1 cup berries with almond butter? Well, that's your cheat meal. Buck up! Yes, when you’re working this hard, cheat meals do no harm, but remember: You want to get diced to the BONE. Pig out when this is over.


Thank you, Muscle Pharm, and Cory Gregory for sharing these awesome techniques! I am always seeking ways to further develop and strengthen my quads, and will be looking forward to Implementing these on my next leg training day for sure. I have a quick Q. though... You said Frank Zane executed the single-leg leg extensions 4-5 days a week before contest prep. How many weeks before, was that the only exercise performed on those days up until how many days before day of show, and what about rest and recovery?

Build Muscle in Minutes

For your main exercise in each workout , you’ll perform each set at the start of every minute. That is, at the :00 mark, you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how MOTM sets promote efficiency. So that you don’ fatigue too quickly, you‘ll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume, until by Week 4 you’re doing 50 total reps with a greater load in approximately the same amount of time.

Weider Principle #30: High-Low

You’ve probably heard of high-intensity interval training (HIIT). This is a very effective style of cardio that alternates periods of higher intensity work (such as sprinting) with periods of lower intensity work (such as jogging). Essentially, the Weider High-Low Principle applies this strategy to weight-training, but in this case you’ll alternate lower reps (typically 4–8 per set) with higher reps (typically 12–20 per set). There are two ways to do this.

Get Crushed: Push-Pull-Jump Circuit

You may look at the Push-Pull-Jump workout below and think to yourself “What? No weights? This is going to be a piece of cake!” Well, unless that piece of cake is filled with razor blades and fire- cause that’s what you’ll be feeling in your muscles and lungs about half-way through - you are sadly mistaken. Push yourself hard for the entire workout and you’ll fully realize just how hard a bodyweight challenge can be.

Roasted New York Strip Steak

Toss the shallots and garlic into a second pan when the butter starts to foam. Cook for about 30 seconds, then toss the arugula in and season with the rest of the salt and pepper. Use a pair of tongs and turn the arugula over. Mix constantly for the next 10 minutes while the steak is cooking.


Dips work the anterior shoulders, pectorals and triceps – many of the same muscle groups worked by the bench press. In any list of best-ever triceps exercises, it would be hard-pressed to find one equal to dips. According to MRI research by Per A. Tesch, PhD, dips are superior to close-grip bench presses for developing all three heads of the triceps. As a bonus, the trapezius and many other back muscles are involved in dips to provide stability.   Dips are hard work, and women and heavier individuals often have trouble performing a single repetition. Let’s start with the easy way out. If you are not strong enough to do dips, there are many variations of dip-assisting machines that will help you. With some designs you stand on a footplate, and with others have you kneel on a platform. With these devices the platform connects with a pulley mechanism to a weight stack. Increasing the weight in turn produces more upward force to the platform, such that virtually anyone can perform the exercise through a full range of motion. However, you don’t need a high-tech machine to do dips.

The Best Barbell-Only Ab Workout

Target your core like never before with this super effective barbell abs workout

Something Wicked This Way Comes

Something Wicked This Way Comes

The Welsh Dragon's Training Tips

I never wanted to be known for just my legs. Having a balanced physique has always been really important to me. As with anything else, you have to work at it. My legs, especially my calves, grow easily when compared with my chest or back. So there was a time when I barely trained legs at all, and I focused instead almost entirely on my upper body. Rarely training a body part over an extended period does two things. First, that area isn’t going to grow. Depending on how much you train it and with how much intensity, it may even shrink. Second, it allows you to mentally and physically focus more on the other areas. If you don’t have to go through a hard leg workout on Monday, you’re going to be able to give more to your chest workout on Tuesday.


Thanks for choosing me to be a part of the inspiration you are spreading around. I am glad I got picked. Thanks to everyone who commented and admired my work and that of others who are featured in this list. Yes, I agree some of you are "bigger" and "brawnier". I took me a lot of patience to transform my body, life and to get featured here. Be patient and it will come to you. All of us are getting to the next level of fitness and that is respectable. God Bless you. Cheers to good health and life. :) :)

7 Old-School Fruits You Should Be Eating

7 Old-School Fruits You Should Be Eating

Check Out the Trailer for 'Hercules'

Dwayne "The Rock" Johnson stars as the "world's first superhero" in the biggest film of his career.


Although I can't make a recommendation since I don't know the extent of your injury/surgery (not to mention I'm not a Dr) but I still think I can give you some decent advice. I was faced with a very similar dilemma - on many occasions. Doctors told me I shouldn't - partly because that was their medical opinion and partly because it's their job to err on the side of caution. Although you can't train heavy it doesn't mean you can't use your better judgement and start to make incremental progress. Find some movements that you can do, with lighter weight, less stress on the joint, and at least start to aggressively rehab. This way you feel like you're making steps forward. Even if they seem small it's still better than feeling stuck in limbo. As you do this your confidence in your shoulder will start to build and you'll soon know when you're ready to progressively train harder. In the meantime don't stress about training heavy because your strength will come back quicker than you think. Hope this helps. All the best.

Lou Ferrigno's Tips for a Hulking Back

While thickness of the erector spinae muscles are key to a powerful back, it's the development of the lats and all the smaller muscles that add immeasureably to the detail and awe-inspiring sight of a fully-developed back. And in order to achieve that detail, you need proper form. Too often, builders focus on power when building a muscle like those in the back. That's a shame, because all that pain—and maybe even injury—is for nothing. When power wins over form, you'll be disappointed with your results.

Eight Quick-Hit Strategies for Fast Weight Loss

Eight Quick-Hit Strategies for Fast Weight Loss

Phil Heath Trains Chest

Phil Heath was limited on time during his second annual NPC show in Houston, TX, but that didn't stop him from getting a workout in! Phil takes you through a quick training chest workout between pre-judging and finals of the 2014 Phil Heath Classic.

Optimal Approach to Postcontest Rebound

Instead, you will increase the carbohydrate allotment you are accustomed to by 100%. So, if you had been eating 180g of carbs in the final stages of your preparation, you will now eat 360g. The increase in carbohydrates will increase leptin levels and slightly simmer down ghrelin production. Hunger will still be taunting you regardless of the increase in carbs, but you will be rewarded for your dogged discipline when overcoming these ghrelin-induced cravings. As the weeks progress, you will slowly ramp up carbohydrates little by little—around 25g per week until you reach your optimal level.

Leg Training from Hell

Most people are amazed that I only spend about one hour on strength training five days a week. I have talked to some younger college-aged guys, who tell me they are training two hours a day, seven days a week and wondering why they are not seeing results with all the time they are putting in. I am not saying putting in the time is unnecessary, but sometimes overdoing it will not get you results. Once you lose your pump, I believe you should end your workout. As for reps and sets, for small muscle groups you only need 9–12 working sets and larger muscle groups, 15–18 working sets. I have seen people doing 20-plus sets and wondering why they are not recovering and growing. Also, the best gains I have ever had came after I took time off. After every three months of hard training, I always take a week off. This helps my body recover, and when I come back after that week of I feel refreshed and ready to train hard again. I challenge everyone to try this if you are not seeing results and watch how you grow. My recommendations to grow would be to train five times a week for one hour each session and take one week of after every three months.