Top Videos
Seth Feroce's Training & Fitness Program -

Get Seth's full program here: Seth Feroce had one of the most successful beginnings in bodybuilding history, until illness forced him...

April 2014 Breaking News Four Blood Moons April 2014 - 2015 Last Days News Update

April 2014 Breaking News Sign in the Sky for Jesus Birth Signs in the Sky last days - What does bible prophecy say about signs in the sky concerning the last...

Hercules Movie Clip - Trap

Dwayne Johnson is HERCULES, in theaters July. Visit the official site:

Ben Pakulski - back and arms workout in Cologne

Ben is the newest member of Team Scitec. Last week he worked in the SCITEC booth at FIBO 2014. Ben is preparing for Arnold Brasil so he couldn't allow himsel...

[View All Videos]

Top News
1 John Hansen - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

Sagittarius Horoscope for Friday, April 11, 2014

Saturday, April 12, 2014 - Your playful spirit might run into a wall today, but the external resistance won't hold you back for long. You may be required to readjust your goals, but that's just because they weren't all that realistic in the first place. Once you bring your hopes back into line, you could discover that the new obstacles will be much easier to overcome. If success starts to slip through your fingers, keep a positive attitude, reconsider your objectives and try again.

Get Behind the Scenes with WWE Superstar John Cena

Think the WWE is fake? The tremendous (literally) amount of work John Cena puts in the gym is very real. Watch him in action!

Crafting Bigger, Stronger Quads

We began the workout with leg extensions. We always used a controlled descent and a brief hold at the top, aiming for four sets of 20 reps with 90 seconds of rest. After extensions, we would begin leg presses or what I referred to as the "meat" of the workout. Initially, the approach – 20 reps with 90 seconds of rest and squatting down between sets – resulted in a drastic decline in the amount of weight I could press due to the blood volume and lactic acid build up.

4 Compound Moves for Massive Biceps and Triceps

Barbell curls. Preachers . Extensions. Pressdowns. On arm day, these are a few of our favorite things. But these moves are single-joint moves that isolate your biceps and triceps. Larger muscle groups, such as the chest, back and quads, are usually bombarded with an array of multi-joint moves that allow for more weight before isolation exercises come into play. Is it possible to use that same strategy on your arms? Justin Grinnell, CSCS, owner of State of Fitness, believes it is.

Encyclopedia of Sports Supplements

For 18 years has been the nations most trusted supplement distributor. Now you can rely on their just released “Encyclopedia of Sports Supplements” to help you make informed choices that deliver muscle-building, fat-burning results! By far the most informative publication on sports supplements available today, this encyclopedia was written by the nations leading researchers, and includes accurate, easy to read descriptions of hundreds of nutritional ingredients in all the top supplements on the market, along with an unbiased star rating system. Now you can shop with confidence knowing ProSource is by your side! Go to for your FREE copy NOW.


As you know, is dedicated to making healthy oatmeal fun again. It is for this reason that we have added thick cut, organic oats to our lineup of already healthy oatmeal recipes. These old fashioned oats are thick, hearty and gluten free. We source them from a farm that produces nothing but organic oatmeal grains, and has a history of satisfying their customers. These are the perfect fit for our little niche of the industry, and we are sure you will agree as well!

Lean Legs Pak (Fitness)

"Dear Pauline ,  I feel i must take some time and express my appreciation and say Thanks for creating the Butt Bible ,i have it for a very long time,but was really hard for me to stop heavy leg workouts and trust the Butt bible,out of my despair i did it about 5-6 weeks ago,i only do it ones a week(level 3 ,the next week level 2) and still train my legs 2 times,but i got a extreme new look ...a butt that i never had before . Thanks so much ,here is lil pic that i did for a friend of mine to see where i am . Thanks for this great knowledge !"- Tanja

Celebrate Teachers!

This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook. You understand that you are providing your information to General Growth Services, Inc. and not Facebook. Unless you have chosen to receive more information, the information you provide will only be used for this contest.

Six Perfect Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your bodytype, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

The Inside Scoop on Trans Fat

Your best move is to religiously read nutrition labels and make sure any food you eat contains zero grams of trans fats—right? After all, as of 2006 the Food and Drug Administration made it mandatory for food manufacturers to list trans fats content of packaged foods. Yet ensuring that you get less than the 2-gram daily maximum of trans fats recommended by the American Heart Association (AHA) can be trickier than it seems. That's thanks to a loophole in labeling laws allowing food manufacturers to label foods as containing "zero trans fats" if the trans fats content is less than 0.5 gram per serving.

FDX2 Build Muscle Burn Fat (Athlete)

For a complete Fighter Diet Body Makeover you need a diet plan, a workout plan and then DO it. "Fighter Diet FDX2 Build Muscle Burn Fat diet plan, then FDXtreme plus some changes for contest prep with coaches advice. " -Karen   WHY is Fighter Diet so GREAT? *it's flexible. You want to eat 8 meals a day or 3? Your call. *It can be done anywhere in the world simply SWAP foods for the ones you HAVE locally that fit the bill *No diet is healthier than one with emphasize on greens and vegetables. Better health=better workouts=better looking body *You get diet breaks. You can do it clean style with carbs/sugars OR you can choose to include treat meals. *You choose WHEN you want to eat. Wanna train fasted? Want to eat first then work out? Your call. Want to split workouts up? your choice. *No

7 Mass Building Tips for Beginners

One of the world’s strongest men gives his candid take on what is really required to add mass.

6 Common Workout Myths

Don't let these myths derail your weight training progress at the gym.

5 Smarter Ways to Do Cardio

Many guys in the gym lack specificity within their cardio program. When it comes to lifting weights, they have detailed notes of sets, reps, personal records, and arm growth progressions. For cardio, they slough off the numbers and progressions in favor of 20-30 minutes at a moderate intensity. Your cardio training should be approached with the same precision and details as a well-executed weight training program. By paying closer attention to intensity levels and duration, gym-goers can reap the benefits of an intense session without wasting away their day slogging miles on the treadmill.

America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym. 

AMRAP'ing with Jason Khalipa

Well, for the most part it’s really meat and vegetables—keeping it simple. It’s the old-school way of eating, the real way. But I’m not going to be that guy who, if it’s my birthday and someone brings me a cupcake, I’m not going to eat it. You’ve got to not take things so seriously. I think sometimes people get so caught up in CrossFit. It’s like, CrossFit is great, but let’s take a step back and live our lives. At the end of the day, if you’re too wrapped up you’re never going to be able to sustain, ever. I’ve watched it so many times. It’s like clockwork. People come into CrossFit and they’re all gung-ho. They go from zero to 10 overnight, then all of a sudden they’re burnt out. Instead, take your time; you don’t have to go crazy. That’s the thing about fitness and that’s the thing about life: Take your time. Chill.

The Fit Five: Cut and Conditioned

“Ultimately, the weight should be dependent upon the goal of the person. A maximum effort set that results in failure at 15 repetitions is considered light in the world of a strength coach. A maximum effort set that results in failure around 6–8 repetitions is considered heavy. If maximum strength is the desired outcome, heavy weights will get you there. If endurance and higher exercise tolerance is the desired goal, lighter weights (12–15+ reps) are more optimal. Additionally, the ideal stimulus for muscle mass gain appears to fall somewhere in the middle of these ranges. Oftentimes the load variation between “light” and “heavy” is only a few pounds. Essentially, “light” lifting typically needs to be a lot heavier than one might think. Just keep it simple and change it up over time to see the results you want to see.”

Rich Froning's Week of WODs: Fri & Sat [VIDEO]

In our December issue of Muscle & Fitness , CrossFit Games champion, Rich Froning, gave us the full week of WODs that help him stay in peak shape. We went to Reebok CrossFit in New York City where their certified trainers demonstrated Froning's championship workout. Today, Friday and Saturday's WODs.

Rock Hard Challenge 2014 Videos

Watch our professional demonstrate the moves in the first and second months of the Rock Hard Challenge.

The Ultimate Way To Grill Shrimp

3. Place the skewers on the clean, well-oiled grill grates and cook until the undersides are seared with grill marks, about 1 ½ minutes. Flip and brush the tops with the basting sauce. Grill until the opposite sides are seared, about 1 ½ minutes. Flip, brush the tops with the basting sauce, and sprinkle the shrimp on each skewer with 1 Tbsp of the breadcrumbs. Grill until the crumbs begin to brown, about 2 minutes. Flip the skewers, and repeat with the basting sauce and the remaining breadcrumbs. Grill, turning occasionally, until the crumbs are toasted and the shrimp are opaque, about 2 minutes more. 4. Transfer each skewer to a dinner plate. Sprinkle with oregano and serve hot with lemon quarters. Makes 4 servings.

Top Protein Foods

Protein: it’s what’s for dinner—and breakfast and lunch. Instead of relying on old favorites like chicken and powders (which are great), add a little excitement and variety to your meal. Willow Jarosh MS, RD and Stephanie Clarke MS, RD, registered dietitians and co-owners of C&J Nutrition in NYC & DC, share their top protein food picks. Your taste buds will thank you. 1. HEMP SEEDS

Best Muscle-Building Supplements for Beginners

One mistake many beginners make is to overemphasize protein at the expense of carbs—either dietary or supplemental. But carbs are essential to fueling muscle growth because they help promote recovery, driving nutrients to your muscles. Fast-digesting carbs such as sugar should be consumed before and after workouts. You can also take supplemental forms of carbs such as Vitargo, or a hardgainer shake that has carbs in it. As far as the type of sugar you should consume: dextrose is the best option (it’s a specific type of glucose), or sucrose, otherwise known as table sugar. Fructose, especially high-fructose corn syrup, is less desirable than other forms of sugar or carbs that are typically found in carb-based supplements.

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.

Rookie Mistakes: The Bench Press

Mistake 2: Your grip is too wide Many lifters use the ring markings on most Olympic bars to identify where the hands belong on the bench-press bar. The most common cue I’ve personally heard is to line up the middle fingers with the rings. The truth is, when it comes to the classic, standard bench press, hand placement really depends on two things: arm length and shoulder health. If your arms are shorter, a grip that’s too wide may put your body into a mechanical disadvantage, since your elbow angle will exceed 90 degrees while lifting. Also, if you have a history of shoulder problems, a wider grip will encourage a flared elbow, which puts the shoulder at a higher risk for joint stress. Instead, use a slightly narrower grip and keep the elbows closer to the body. Your body will thank you.

10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

How to Keep Your Abs When You're Out of Commission

(I recently came off a SLAP tear repair surgery, that means no use of the shoulder for months, not even any running or lower-body work. There goes high-intensity exercise. But, luckily for me I went into it in shape. What's left had been diet, and a few other tricks. So if you're down and out yourself and looking for the tricks of the trade, or you're just a lazy bum looking for a quick read on how to live leaner, then click on through.)

The Ultimate Nutrition Q&A

What you need are the tools and techniques to shift your body into an anabolic state, that magical place where your body creates new muscle, thus increasing your bodyweight, size and strength. We’ve picked 25 of the top inquiries we’ve received over the years from readers on this very subject, and posed them to our two resident nutrition experts — Chris Aceto and Jim Stoppani, PhD — to provide the information you need to know to grow.

The 6 Best Ways to Recover from Your Workout

As an avid Men’s Fitness reader, we know we don’t have to tell you to get your ass in the gym, but we might have to tell you that spending hours lifting day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.

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.

Nine Aches and Pains You Shouldn’t Ignore

You're a busy guy, and it's easy to be your own doctor. That means writing off a nagging headache as the result of a hellish few days at work, or blaming your takeout tendencies for a nasty case of  heartburn . But sometimes, brushing off these annoyances means ignoring a more serious health problem. After all, aches and pains are your body's way of telling you that something is off.

Tough Mudder's New Obstacles for 2014

Whether you’re one of 1.3 million Tough Mudder participants or getting ready for your first Mudder, these four new obstacles are sure to quench your thirst for thrill. In addition to revealing these four innovative obstacles, Tough Mudder has launched its Mudder Legion program, the official community of people who have completed multiple Tough Mudders. Check out what Tough Mudder has in store for 2014. And yes, there’s fire.

The 20 Fittest Foods

You know you need to be drinking more water, and for good reason. Water flushes toxins from your system, regulates body temp, acts as an insulator for joints , prevents kidney stones, and supplies the body with a raft of crucial minerals, says Marietta Amatangelo, R.D., of Germantown, Md. "Without water, none of the other super-foods would matter."

The Mind-Muscle Connection

1. The Centering Breath "This is just a biological way to control your heart rate. When an athlete experiences pressure, his heart rate elevates. The average golfer's heart rate, for example, is between 70 and 75 beats per minute (bpm) when he's practicing. In a competitive situation, that same golfer's heart rate may be 85-plus bpm. Many athletes aren't aware this is happening or more importantly how to control it. That's where the centering breath comes in. Simply breathe in for six seconds, hold for two, then breathe out for seven. That's the first exercise in the Mental Workout.

7 Ways Apple Cider Vinegar Can Make Your Life Better

Apple cider vinegar’s super powers go beyond homemade salad dressing. The pungent vinegar can actually boost your health, improve your appearance, and help you clean up around the house without any harmful chemicals. Who knew? In the era of DIY everything, apple cider vinegar has become a staple, and it’s time for you to start stocking it in your fridge regularly. Here are seven reasons why.

Getting Big Vs. Getting Strong

This is called Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps have a little less steam. Whether they know it or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you dynamically increase muscle tension.

8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

Jay Cutler: Flex Photoshoot after the 2009 Olympia

Jay Cutler: Flex Photoshoot after the 2009 Olympia

Easy Gains for the Hardgainer

But the task is far from easy. The hardgainer will typically have a poor appetite and be naturally “weaker” in regard to muscle strength. This means diligent, planned eating will take priority and daily appointments with heavy iron will need to be habitual. As the hardgainer slowly but surely gets meals down and masters the mechanics of old-school Olympic lifts, his/ her muscle mass and muscle strength will inevitably increase.

The Great Pyramids of Arnold

Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.

Daily Session: Build Muscle and Burn Fat Faster

What’s a great way to build muscle and burn calories really fast? This is a question that Ryan LaPlaga, C.S.C.S. faces all the time. His answer: do a set every minute, on the minute (EMOM). Below is a workout, designed by him, that will build muscle all over and leave you gasping for air, eliminating the need for that treadmill session you had planned.

Cutler's Quad Quiz

Jay Cutler knows quads. Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

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.

Top 6 Articles of March - Juggernaut Training Systems

Don’t miss out on any great Juggernaut content and deals. Subscribe to our newsletter and get the Squat, Bench and Deadlift Manuals (over 200 pages of knowledge) for FREE! 1. Building Speed From the Floor in the Deadlift by Brandon Lilly  The more speed you can generate from the floor, the easier it will be […]


Take this approach during contest prep, as well. In fact, up to one week out from my last show, I was having a couple of treat meals a week. Following a more lax plan that allowed me to eat a few of my favorites each week provided me with the incentive to stay on track on harder days. I never once felt restricted or deprived because I knew that as long as I was making progress and as long as I was on the right on track, I could have a meal and dessert of my choice.

SD Pharmaceuticals DENDROBIUM 600 at

Dendrobium (Pronounced: den-DROH-bee-um) is a member of the orchid plant family and is one of the 50 fundamental herbs used in Traditional Chinese Medicine (TCM), where it has the name Shihu. The plant is native to southern Asia, and Dendrobium nobile is by far the most widely used species because of its well-known properties. Dendrobium has been used in China for over 1000 years as a tonic and strengthening supplement. It contains a variety of chemical alkaloids that are thought to be responsible for its beneficial effects.

Get Swole with the Olympic Lifts - MuscleMag

Both the snatch and the clean and jerk are incredibly complex lifts, and anyone wishing to learn them should seek proper coaching — and a facility with the necessary equipment. But while the classic lifts might be the only ones you’ll see on a competition platform, most Olympic lifters develop the foundational strength and mobility required to perform those lifts using a number of accessory, or “derivative” movements, most of which will be useful additions to any bodybuilder’s stagnant toolkit. “Olympic lifters use lots of push variations and pull variations, as well as explosive presses, that can be used to build mass,” Everett says. Also essential to the weightlifter’s repertoire are the various squats they use, most notably the front squat, which is essential for hitting a heavy clean. Everett’s careful to point out that how Olympic lifters squat makes all the difference. “Weightlifters tend to have very good quad development, and that’s all based on the fact that they squat all the way down to the bottom. They’re not doing any kind of weird partial squatting,” he says.

Develop Speed and Strength - ProActive Edge

When it comes to developing more head-turning, stopwatch-singeing speed, you’ve got two options. One is to increase your stride rate (how many footfalls occur in a given period of time). The other is to increase your stride length (how much ground you cover with each step). The former involves neural conditioning and a whole lot of quick-feet drills. The latter takes less finesse — build up your raw strength, and you automatically build speed. And that’s exactly the approach I take with training my pro athletes .

Gifted Guns

With a nickname like the Gift it’s no secret that Mom and Dad passed along more than a fair share of favorable muscle-building genes.  But like all great champions, even Heath has had to put in his work to make pretty good arms really good, and then even more to take really good arms to the next level and beyond, to where they are now. The gains may not come as easily for us, but the Gift’s training wisdom is something the rest of us can apply in our own quest for attention-grabbing arms. So, here’s how Mr. Olympia built two of the best guns on the planet.


Although he focuses on the heavy squats and deadlifts as the "core" of his ab work, Whitney does throw in a specific abs workout occasionally. "I don't have a daily ab routine; I typically only do an 'ab workout' once per week. Usually, I'll do a quick circuit."

51 Shawn Rhoden: Aesthetics
52 8 Trends You Need to Be on Top of This Spring
53 Tiger's Coach Talks Philosophy and Fear
54 Summer Full-Body Workout Routine
56 Live It, Love It
57 TIP: Avoid Steady-State and Long Duration Cardio
58 Weider Principle #20: Cheating
59 How To Boost Your Vertical Jump - ProActive Edge
60 Workout testimonial: Heather & Absession
61 Diet for the smart Consumer
62 Back To KILLING My Workouts - Zach Even-Esh
63 Ask Men's Fitness: How Do I Get the Perfect Amount of Scruff?
64 The Rock Posts Workout Pics and Stars in Funny MTV Promos
65 Potent Moves to Power Up Your Wheels
66 Noodles: Yes, No, Maybe
67 The Busy Person's Nutritional Survival Guide - Dynamic Duo Training
68 5 Sex-Position Tweaks to Help Give Her an Orgasm Tonight