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Better Workouts: How to Master The Pullup - Born Fitness

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

PROJECT FLEX TICKETS

PROJECT FLEX EXCLUSIVE 2-DAY CAMP EXPERIENCELocated in Boca Raton, FLReigning undisputed 3X Olympia 212 Champion, IFBB Pro Flex Lewis and Flextraordinary Produc

Guy Cisternino Chest Workout | IFBB New York Pro 2015

IFBB Pro Guy Cisternino trains chest at Bev Francis Powerhouse Gym, 5 weeks out from the 2015 New York Pro. Guy generally trains using compound heavy movements mixed with refining work as he gets closer to the show. He's not focused on who will be at the show, he's primarily concerned with bringing the best package he can.

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Top News
1
Sagittarius Horoscope for Thursday, April 16, 2015

Friday, April 17, 2015 - Obviously, you are happy when so many things seem to be going your way. But the energizing cosmic energy brought to you by passionate Mars squaring joyful Jupiter is not a permanent fix. Although you needn't worry about your plans falling apart today, your current overconfidence can be a trap that makes you overly complacent. You still have to put in the extra effort if you want to keep your life on track. If your goals are really important to you, do everything in your power to reach them for the sake of your own happiness.

2
7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

3
The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

4
Get A Grip

Hook In this variation of a closed grip, the thumb is angled inward on the bar, and the index and middle fingers are placed on top of it (and the bar); the other two fingers are wrapped around the bar as usual. The thumb works harder than in a closed or thumbless grip, and the index and middle finger apply pressure to both the thumb and the bar. Olympic lifters favor this grip. At first, it’ll probably feel less secure and more painful, but with practice, the thumb-finger interaction makes this a strong hold.

5
Four Ultra-High-Intensity Fat-Burning Circuits

"This workout uses a 2 to 1 work to rest ratio, one of the most effective ways to program a calorie torching routine while giving your body just enough rest to keep the intensity high. This is a great combination of movements because you can do it almost anywhere. Get creative while using the same format and sub in some of your favorites once a week to mix it up."

6 Diesel Strength & Conditioning

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7
8 Exercise Swaps for Common Injuries

2.  Stability Ball Lying Leg Curl Lie on floor with heels on top of a  stability ball  and legs extended. Raise your hips off the ground, trying to keep your hips raised up during the entire exercise. Flex knees and pull the ball as close to your glutes as possible. Hold the ball here for 2-3 seconds. As you get stronger, you can progress to a one leg lying leg curl. This will strengthen your hamstrings, while avoiding impact on your knees.

8
Carbs to Muscle

Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.

9
Phil Heath's Mass-Building Shoulder Routine

Attack your shoulders with Mr. Olympia's shoulder blast routine.

10
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

11
H.U.G.E Top 10 Training Mistakes: Part 1

We’ve come up with the top 10 most common derailments of your training progress.  Open your workout notebook and pay close attention as we count down from 10 to 6, and the top 5 in Part 2.

12
Should I Get a Tractor Tire to Work Out With?

As for back injuries, they can happen, Dale says, but they’re pretty easy to prevent if you know what you’re doing. When flipping your tire, “make sure you stand with your toes close to it, bend your knees, and hinge from your hips so your lower back stays tightly arched.” Brace your abs as if you’re preparing for the impact of a punch to the belly, then “drive forward and upward with your legs to get the tire moving, using your arms to finish the flip.”

13
On Trial: Back Squat vs. Front Squat

Defense The regular (back) squat is the most natural way to squat and allows the use of more weight, which can lead to greater muscle growth.Prosecution Because most people are unaccustomed to doing them, front squats may not allow for the use of as much weight as regular squats. Placing the bar on the front of the body changes the biomechanics, offering different benefits from the regular squat.

14
Squatting for Extreme Power

it’ll also put you at greater risk for injury.

15
Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

16
Five Lunch Break Workouts for Fat Loss

Many gyms offer a variety of workout classes during lunch hours to give guys an opportunity to break a sweat during what may be the only time to workout. These workouts will often be group aerobic training, which will give you a goodt workout, but may leave something missing. If you don’t sign up for classes or want to add something extra to your midday routine, we've got the fast, efficient, and effective moves to maximize the amount of fat you’ll burn in minimal time.

17
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 .

18
Insider Secrets of German Volume Training

Insider Secrets of German Volume Training

19
T NATION on Twitter

Already lean but need to look SHREDDED in 6 days? Here's how to do it --> https://www.t-nation.com/diet-fat-loss/shredded-in-6-days … pic.twitter.com/yimZ1vPUdl

20
Time Crunch Training: 10-Minute Abs

We've asked certified trainer, Theresia Merkle of CRUNCH to run us through a quick ab circuit to get ripped in no time. This fitness-chick has got a six-pack herself, and her non-stop circuit is a must-add to your workout logs.

21
5 Ways to Burn Body Fat Without Cardio

Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve.

22
Beat the Pain

My personal belief is this could be the main culprit in a lot of the nagging injuries we all have.  Obviously lifting heavy no matter what is going to produce "wear-n-tear" but we can slow it down by eating the right things. I'm known for having bad elbows and inflamed tendons.  Since making these small switches in my diet and increasing my fish oils, I've noticed a marked improvement in my tendonitis and lifting feels much better.

23
Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness

Inspirational article Adam. Paul’s story is great, especially for the horde of exercising adults crossing into their grown-up years. Most of us have heard that at some point is “will all fall apart.” For some people it was when they were thirty, others when they were forty, and you will hear the occasional fifty. Then you go to the gym and see a guy in his sixties in better shape than most of the guys in there. These are great examples of what we can do if we want. Good for you Paul.

24
T NATION on Twitter

“ @T_Nation : Strongman-inspired once per week workouts you gotta try --> https://www.t-nation.com/training/strongman-training-for-athletes … pic.twitter.com/UE5Fu4ORTO ” @MaybeJakeOwens

25
Bulletproof Your Shoulders

Old: Bench pressing (and tons of it) New: Neutral-grip floor press Do it right: Lying on the ground with a dumbbell extended out in front in each hand, slowly lower your elbows down at a 45-degree angle until your elbows touch the ground. Pause for a second before pressing back up. How it helps: Lots of barbell pressing can irritate the shoulder because of improper flexibility. Plus, most guys lower the bar all the way down to their chest, which may be too far for their shoulders. A dumbbell floor press allows for a neutral grip, which is much easier on the shoulders, plus the floor gives a depth meter to prevent you from going down too far. You’ll still get some chest, anterior deltoid, and tricep work in without risking shoulder injury. Don’t eliminate bench pressing completely from your workout (unless you have pain), but alternate with floor pressing to stay injury free.

26
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)

27
Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship) - Born Fitness

I was over weight and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 18 pounds in one month without much exercise and it’s been a life changer. I’m a little embarrased to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. Just shoot me an email at secretosdelara@gmail.com and I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day

28
Lift Doctor: Rotator Cuff Strength & Protection

You have a right to be concerned because shoulder injuries are very common in the gym. If you have been lifting for a while, you’ve probably had a shoulder injury at some point in time. ‘Tweaking’ your shoulder from getting out of position when benching, or extending your shoulders too far doing pull-ups is pretty common, especially if you try and push the intensity in your workouts.

29
Deadlift More Weight Now

This got me thinking. In theory, the same technique could be used with the deadlift. When your glutes lockout a deadlift, like the vertical jump, they are opposed by the hip flexors. You can weaken the opposition the same way.

30
Apple Bacon Roasted Brussels Sprouts Recipe - Born Fitness

On the nutrition side, Brussels sprouts are loaded with fiber, are a great source of the B vitamins, and contain glucosinolates, which show promise in fighting cancer. Need another reason? One word for you: bacon. We use turkey bacon in this version, but the original stuff works just as well.

31
How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness

Two pillars of fitness endurance: hydration, and sleep. There is something to be said for spending time and money on your sleeping situation: the room, the bed, your pillows, sheets, and covers. Get it how you need it. Also to be said is allowing your body to teach you what it needs with sleep. There has been some really awesome research done on alternate sleeping patterns, as in two 3 to 4-hour chunks instead of one 7 to 8-hour chunk. The stress we put on good sleep, it seems, can be as harmful to productive sleep as anything.

32
The Best Low-Carb Bread Recipe - Born Fitness

And while I realize my diet isn’t for everyone, I also understand that bread is something that is almost universally enjoyed. So if you’re trying to limit your carbs, up your protein, and follow a diet where you avoid potential allergens (like gluten or dairy), then this recipe might become a weekly staple of your diet and allow you to still eat bread. Created by Liv Langdon, founder of Liv Lang & Prosper , this low carb bread recipe surprises with it’s ability to capture the texture of an enjoyable bread, but with a nutrition profile that will leave anyone smiling. -AB

33
The All-Out Kettlebell Workout

If your fitness goals include burning fat and building muscle then this kettlebell workout is a great addition to your strength and conditioning routine. Designed by Mike Stehle of the Training Room Online , this high octane kettlebell workout will slash fat and improve aerobic and muscular conditioning virtually anywhere. Boost muscular strength and endurance extremely fast with 1.4 km of running and 140 reps of full body kettlebell exercises.

34
The No-Caffeine Pre-Workout Boost - Born Fitness

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

35
Bodybuilding.com 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

36
Build Legs of Steel Like Deniz Duygulu

Duygulu weighed 112 pounds as a high school athlete, and peers told him he’d never make it as a bodybuilder. Undaunted by the naysayers, Duygulu found his home in the men’s physique division, becoming the first physique winner of the NPC USAs. Now he’s eager for the pro spotlight.

37
5 Healthy, Muscle-Building Snacks

A small meal in between big meals can stoke your metabolism and keep your muscles growing — but only if it’s got all the right macros. Fuel your body smarter with these five quick and easy snacks.

38
3 Things Every Hardgainer Must Do

Hardgainers must be relentless in their efforts. It can’t be two days of a great diet and then slipping back to old habits, where you expend too much energy with too little fuel. Every part of the process matters, including recovery.

39
9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 10 ways the ripped stay that way.

40
Beyond Bread: Why Some People Can Eat More Carbs Than Others - Born Fitness

Unfortunately, determining insulin levels isn’t an easy process and requires blood work. But you can see how your body reacts to higher carb meals. The simplest test (although far from perfect) is consuming carbs in a post workout period. Do you feel great or do you feel miserable and more bloated? If it’s the latter, either insulin sensitivity isn’t great, or you just ate too much.

41
Building Your Lower Back Strength

“What’s the best way to increase lower-back strength?” This is a question that I’m asked quite often. Fortunately, there are several great ways to do this. Outside of the major multijoint exercises that build tremendous core strength—such as deadlifts and squats—there are several great options to focus on in the gym. These include both isolation exercises that directly target the lower-back muscles and compound movements where the lower back contracts isometrically to stabilize the body. But before we get into the what and how, let’s quickly go through an anatomy lesson on exactly what muscles you’re working when you train your lower back. The erector spinae are the powerful muscles that stabilize the lower back and allow you to perform extension exercises (when your spine bends backward). The gluteus maximus muscles are also involved in torso extension, but they’re primarily responsible for hip extension. The difference is the former occurs in a limited range of motion where only the vertebrae are moving, while the latter has a very long range of motion where the movement occurs mostly at the hip joints.

42
Rookie Mistakes: The Squat

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

43
Workout: Build Out Your Chest

If you really want to build your bench press, keep your muscles guessing.

44
8 Tips to Improve Your Pre-Workout Meal

You're about to hit the gym and you have a big day ahead. Well, what do you eat ? Most of us are super concerned with the post-workout window of opportunity that we forget about pre-workout. Your pre-workout meal is just as important as your post-workout meal. You need to make sure you fuel your body before your workouts. Training fasted is not optimal for muscle gains . Without adequate fuel your workouts will not be as productive or intense as they should be.

45
Phil Heath's 2013 Leg Training Photoshoot

From the archives! Phil Heath 2013 Leg Training Photoshoot.

46
Cutandjacked.com 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

47
Why You Can't Bench Press More Weight - Born Fitness

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

48
T NATION on Twitter

"Train like a fragile flower and you'll look like one too." https://www.t-nation.com/training/5-things-exercise-nazis-get-wrong … pic.twitter.com/d0GpX3WARX

49
Be Instantly Better in Bed

Sex should be fun and, every once in a while, you’ll get yourself into ridiculous situations. Maybe your neighbors start yelling at you two through the wall, you get your pants caught around your ankles and fall over, or you accidentally shoot some whip cream in her eye. Please don’t try to “pull it off.” Just laugh about it. Not only is a sense of humor incredibly sexy, but by not taking yourself too seriously, you’ll put her at ease, Fleming says. And, hey, even if something goes awry, she’ll have a great time.

50
Arnold Schwarzenegger is: Hard Headed

Build championship caliber triceps by adding creativity to your routine.

51 Lilly Singh on Twitter
52 The Fit 5: Hydration for Athletes
53 Will The Apple Watch Save Your Life?
54 The Best Olympia Body Part Routine
55 Smell What The Rock is Cooking
56 Event Info | Flex Lewis
57 Kick-Start Your Metabolism: Part 1
58 Ask Men's Fitness: Is it Possible to Have a 'Healthy' Night Out?
59 Sculpt Your Abs Into a Six-Pack in Six Weeks
60 Peak Arms: The Ultimate Arms Workout
61 4 Physique-Friendly Recipes
62 Pirate Program Keeps Black Sails Cast Fit
63 The Muscular Man’s Guide to Style
64 Bodies of Work: Olympia Winners Share Their Workouts
65 The Perfect Pre-Race Breakfast For Any Distance
66 Back in Action for More Muscle Gain
67 Flex Lewis on Twitter
68 Click here to support #RowForRoby by Adrian Quintela
69 Originally posted by Phil Heath on Sqor Sports.
70 Squatting in America Tights in Australia + Eating Steaks - Ronnie Coleman Life on the Road
71 No-Equipment Scorpion Core Circuit
72 How To Lose Weight - Bodybuilding.com
73 Brian MacDuff on Twitter
74 Atlas Stone Total Body Workout
75 IRONMAN MAGAZINE on Twitter
76 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1309/The_Post-Workout_Supplement_Window_What_You_Need_W.aspx
77 Craig Capurso's Hi-Def Shoulder Workout - Bodybuilding.com
78 Evogen IsoJect at Bodybuilding.com
79 Eric the Trainer: Getting Hollywood Ripped
80 How To Track Your Newsletter Sign-Ups On Google Analytics
81 Mike O'Hearn on Twitter
82 Ten Healthiest (Surprising!) Ingredients
83 Men's Fitness on Twitter
84 EVLUTION NUTRITION CRE+ at Bodybuilding.com