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How Do Her Numbers Compare?

Everyone’s got a number. A number of past partners, the age they lost their virginity, the number of times you got laid this week (or didn’t)—whatever it may be, the past is the past. However, you’re not the only one with a little history. Here’s how her numbers stack up. Go on, we know you’re curious.

Gina Carano 'Never Retired' From MMA

Carano told Damon Martin of Fox Sports that while there might be some dust on her gloves, they were never hung up or put away.  "I've never retired. I've never officially said that," she explained to Martin. "For some reason a part of me has always kept it open. I don't know, there's a certain part of me that thinks if circumstances were right, and I could keep doing what I'm trying to make my future into, that's an ideal world. If circumstances were right, you never know. I'm very open to it."

8 Tips For A Big Number Bench Press

There are two main school’s of thought when it comes to foot position during benching. Some people like to keep their feet flat on the floor as they feel like they can deliver more leg drive that way. I, however, recommend taking a tip from power lifters by pulling your feet back (towards your hips) and only keeping the balls of your feet on the floor. You can still get leg drive from this position and it puts your back in a nice arch. Just make sure you keep your butt, shoulders and head on the bench at all times and don’t lift the balls of your feet off the floor.

MusclePharm Carnitine Core at

Carnitine Core doesn't just help support burning fat, it helps turn it into energy, giving your body an awesome energy source when you need it most.* With increased metabolism, you can burn even more fat, turning that fat into energy and increasing your performance in the gym.* Added Raspberry Ketones support the energy boost, giving you the edge you need and putting you closer to the results you're after.* In addition combining ingredients like l-carnitine and Raspberry Ketones work synergistically from a weight management perspective, and may help promote lipolysis - converting stored fat to fatty acids and fat oxidation - and the burning of those fatty acids.*

10 Ways Yoga Boosts Your Endurance Training

Marathoners, ultra-race trainers, and yoga instructors agree to a T — regular practice of Hatha yoga breathing exercises and asanas, or poses, should be an integral part of any endurance race training regimen. Why? Well, the benefits are mental, physical, emotional—and undeniable to those who have tried it. So whether you’re training for the Leadville 100 or the Marathon des Sables in north Africa (a six-day, 156-mile ultramarathon, equivalent to six regular marathons!), the message is clear: start stretching now. Here are 10 reasons why.


I rest 3-to-5 minutes between sets. This may seem like a lot but I want to recover completely when I'm training for power and strength. The body needs it. Despite such long breaks, the pump remains. Credit - or blame - the poundage. It's tearing down the chest; the fibers are just getting torn up right now, in a good way.

6 Salad Ingredients You Need to Scrap

A great salad has everything your body needs to burn fat , build muscle, and pump up energy levels. And in a perfect world, we would eat one at every meal. Also in an ideal world: We would never put calorie-dense, fatty foods on top of a beautiful bed of veggies and greens. Click through to see if your favorite salad toppers are ruining your attempt at eating clean.

Nutrition Q&A: When Should I Eat Carbs?

When it comes to dieting fads and fables, nothing gets a worse rap than carbs. When not being cast as the boogie man under the bed (à la very low-carb diets), we've heard rumors that if you're looking to stay trim, it's best to only eat carbs in the a.m. We figured amidst all the confusion that there was probably a fundamental misunderstanding of what carbs really are, what they do for the body, and how to eat them. For answers, we called nutrition expert Lori Zanini,  R.D., who's also a certified diabetes expert.

The Big 25

As reported in our Gym Bag (April 2007), scientific research on heat shock proteins indicates they may boost muscle growth. To increase HSP levels in your muscles, sit in a sauna or soak in a hot tub or hot bath after a hard training session. Ingest 500-1,000 milligrams of vitamin C, 400-800 international units of vitamin E and 200-300 mg of alpha-lipoic acid postworkout to combat the free radicals that can stifle heat shock protein-induced growth.

CrossFit Games Open WOD 14.5: Advice from Chris Spealler

The Open has always been a challenge for everyone. I think it's more of a fight now than ever to even make it to Regionals. The amount of people competing these days forces us all to show up for every workout. You can't afford to have a bad placing and easily come back from it so you always have to be on your toes. The workouts are still accessible to everyone to throw their hat in the mix, but this last workout is a real challenge. Don't doubt yourself, though. It's what you do in the box every day. You work hard, you stick to it, and you finish the WOD. Have fun and make it count.

One-Off Workout: 5-Round, 5-Move Full Body Fat Burn Circuit

Join one of our resident MF associate editors through a 5-round, 5-move circuit workout that burns fat and boosts endurance.


Life isn't always fair. Losing 50 pounds of hard-earned muscle and living with chronic pain isn't fair, but fair is just another four-letter word that starts with "f." I didn't choose to be critically injured, but I don't use my injury as an excuse. Your life and your body are what you make of them. Today, we're going to make a pair of badass arms.

Winter Mass Meal Plan

FLEXonline has everything you need to GROW this winter!  Start with the WINTER MASS PLAN PART 1 (click here) and  WINTER MASS PLAN PART 2 (click here) . Thn learn the 10 RULES to EATING FOR MASS (click here) .  Once you've got that down, you're ready for the WINTER MASS ATTACK MEAL PLAN and here it is:

9 Foods That Should Be In Every Diet

9 Foods That Should Be In Every Diet

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

Arnold Gets into Battle of Wits in 'Sabotage' Q&A

And he didn't disappoint. Taking a cue from his many Reddit AMAs, his 140-character-or-less replies were insightful, interesting and, sometimes, just silly. Have a look—you might learn something new about Arnold on the way (and be sure to check out the question from former Muscle & Fitness cover star David Otunga .

2013 Mr. Olympia Final Look - Part II

2013 Mr. Olympia Final Look - Part II

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

Something Wicked This Way Comes

Something Wicked This Way Comes

Veggie Power: Farro and Eggplant

Look at any bodybuilder’s meal plan and you’re going to notice the same three or four carb sources popping up over and over again: rice, sweet potatoes, quinoa, and oatmeal. That’s not just limiting from a palate standpoint; this list ignores one of the most protein-rich grains on the planet, an ancient grain called farro. Farro is a form of wheat with a rich, nutty taste and packs 12 grams of protein per cup, not to mention 8 grams of fiber. In this recipe, I pair it with roasted eggplant for a satisfying dish that can stand on its own as a vegetarian option or be paired with a lean meat of your choice for an extra shot of muscle-building protein.

Healthy Delicious Breakfast: Chocolate Pumpkin Oatmeal

Soak steel-cut oatmeal overnight for a healthier, heartier oatmeal that's a pinch to make in the morning.

A Better Back Workout

Pulldowns will only get you so far. Vary your pull-up repertoire to build a wide, muscular back.

Top 10 Ways to Avoid Injury

The most common weight-training injuries are those related to the use of poor exercise technique . Incorrect technique can pull, rip or wrench a muscle or tear delicate connective tissue quicker than you can strike a match. An out-of-control barbell or stray dumbbell can wreak havoc in an instant. Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress-loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise —no twisting, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

8 Trends You Need to Be on Top of This Spring

8 Trends You Need to Be on Top of This Spring

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.

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.

Prepare to Get Lean with 1.M.R Vortex

When your primary goal is increasing energy and body-fat loss, you need to rethink your typical supplement protocol. We’ve put together a list of supplements that will help you have great workouts when you have less macronutrient (carbs and protein) fuel in your tank. These supplements boost focus, energy, and hydration before workouts so you’ll be able to train harder for longer, stimulating greater body-fat loss. Here are a few supplements you should consider adding to your pre-workout shake:


Here's one of the meal combinations that I've seen work, utilizing simple and inexpensive ingredients. I recommend using quinoa pasta because it is high in protein, iron, and fiber. I found that, for many people, it's also much easier to digest, which is helpful when you're chowing down on pound upon pound of grub. Now, pull up a chair and grab a fork. Get ready to eat clean, eat big, and grow!

7 Signs She Really Wants You

So if your friend never seems to leave the party or the night on the town before you do, she’s probably into you--or she’s the world’s best party friend. This counts double if she makes things happen such that the two of you will be alone at the end of the night (e.g. asking you for a ride home).

A Seven-Phase Workout to Protect Your Shoulders

What does the rest of the body do during overhead activity? More importantly, how does the rest of the body respond to LOADED overhead activity? Pairing core activation and stiffness may sound like a misnomer, but in actuality, when the core is properly activated, it “stiffens” to protect the spine and allow the muscular system to produce force safely and effectively. It does this by virtue of abdominal bracing. Once the intrinsic abdominal musculature is “braced” or stiffened, it stabilizes the spinal column via the pelvic girdle and entire torso. This stabilization allows the shoulders-particularly the scapula-to create stiffness so that the rotator cuff muscles can dynamically “hold” the humerus in place during overhead activity. The rest of the body becomes a rigid lever for the working muscles to produce force from. This phenomenal system of creating force couples in an intricate web of muscles and tissue allows joints to operate in an optimal fashion. When joints can work optimally, the body can accept challenges (load), in an environment that significantly reduces the likelihood of injury.

Elitefts™ Glute-Ham Raise w/ Eccentric Loading

About the Author Mark Watts is The Director of Education at He has a Masters Degree in Exercise Science & Health Promotion from California University of PA and a Masters Degree in Elementary Education from Clarion University of PA. Watts has been working with college athletes in over 20 different sports at the Division I, II & III levels for over 15 years as a strength & conditioning coach. Prior to EliteFTS, Watts coached athletes at Denison University, The United States Military Academy at West Point, Allegheny College and Clarion University. Watts has also completed strength & conditioning internships at The University of Tulsa and the Ohio State University. Watts is certified by the National Strength & Conditioning Association, USA Weightlifting, the National Academy of Sports Medicine and the Collegiate Strength & Conditioning Coaches Association. Watts started competing in powerlifting in 1997 and is an amateur strongman competitor in the Master's division. Watts is originally from Pittsburgh, PA and is a USMC veteran.

Gaspari's Simple Solutions - Sponsorship

In this episode of Rich Gaspari's 'Simple Solutions' to a bodybuilder's most common mistakes, the focus is how to get a SPONSOR .  As an athlete, you may be looking to find a brand that you can support and represent.  Rich tells you exactly what these companies do and do not want to hear!

Strong Arm Tactics

Flex Lewis turned 30 on Nov. 15. People still talk about his calves. But they’re no longer all people talk about. Because he so often flexes his arms in photos for fans, they now garner much of the attention. If observers remember him when he first burst onto the bodybuilding scene nine years ago in the March 2005 pages of FLEX, they surely wonder how the Welsh Dragon could’ve transformed his weakness into a strength and what he does to maintain arm superiority.


Now, I don't believe that you have to pay someone thousands of dollars in order for the judges to notice you. However, it's definitely better to have someone in your corner! The same goes for your hair, makeup, and tan: You can always do these things yourself, but having some help can take a load of stress off your shoulders. The quality of your hair, makeup, and tan also make a big difference in how you place, so don't leave them up to chance!

The Massive Back and Delts of "Big Ramy"

The Massive Back and Delts of "Big Ramy"

TIP: Periodize Your Workouts

Alternating between accumulation and intensification phases every 3 weeks will reduce central nervous fatigue.

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.


After these phases we focused on upper body structural balance training, because Maxence’s upper body strength was optimal for his sport. One muscle group we did train and strengthen during this phase was the rotator cuff. One reason was to help avoid injuries, such as shoulder dislocations during a fall. I also relied on the chin-up and pull-up, using a slow eccentric and an explosive concentric. We also worked on strengthening the core muscle groups, using exercises performed on the floor and trunk rotations with a pulley.