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Arnold & The Rock Graffiti Time Lapse Mural

All art work by 2 weeks. Molotow. Giant products. Aventus Gym Warrawong. Lost first 2 days of footage due to 'scan...

From Boys to BEASTS - Underground Strength Gym

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Sagittarius Horoscope for Thursday, April 17, 2014

Thursday, April 17, 2014 - You can see fabulous possibilities nearly everywhere you look today. Your positive attitude is capable of inspiring even those who are lost in the doldrums. It's difficult for others to remain down in your presence while your key planet Jupiter harmonizes with beautiful Venus, casting a lovely glow onto most everything in your life. You may even be on the most wanted list now -- not for punishment, but rather for fun and games. Enjoy the temporary notoriety while it lasts.

7 Ways to Torch Your Tri's

Our expert panel offers its collective wisdom on coaxing the most growth out of this muscle group. But you can forget about hearing another cozy prescription for a few extra sets of pressdowns – these guys are going to help you push your triceps to their breaking point so you can get the bulbous, sickly-striated finish that you’ve always wanted.

64 Thoughts Everyone Has Before Going To The Gym

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Superhero Abs

There’s no doubting that conventional ab exercises like the crunch strengthen the abs, but they also pull your spine out of position, which can set you up for lower-back pain down the line. Use the Superman pushup in place of crunching movements, and you’ll build not only heroic abs, but an iron core  that will strengthen other lifts like the overhead press and squat.

Wodka Vodka Commercial--Very Funny!! - Seriously, For Real?

Wodka Vodka Commercial–Very Funny!!

8 Weeks to Muscle Workout

A lot of guys have trouble adding size. The solution? Increase volume. This, however, requires more recovery. Without it, you’ll crap out before long. Resting between sets should allow you to keep things moving along but not so fast that you burn out. Choose weights within your means. Because you’ll be doing more reps and sets per body part, you need to start with a slightly lighter load than you might normally use. Pick at least three exercises per body part, or more if you can handle it. Four per body part will typically work better, as you switch up stance and grip on each move. None of your sets should be fewer than 10 reps—rather, 12 should be your target. You need to put in some work to really tire out the muscles and make them grow. Save cheats, forced reps, and dropsets for the last set of your final exercise or two for a particular body part.

6 Get-Lean Mistakes You're Making

With all of the information out there, it’s easy to get confused. Don’t worry, you’re not alone. If you keep to a proven diet, train hard and avoid these six all-too-common pitfalls, you’ll be able to keep the fat melting off in perpetuity. 

Top 12 Protein-Filled Foods for Your Physique

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.

5 Ways to Trick Your Biceps for Bigger Arms

Performed on the vertical side of a preacher bench or lying prone on an angled bench, this is a tough exercise to find a good balance point. It will require some experimentation with bench angle but start at about a 60-degree incline and go from there. Start with a neutral grip at the bottom position and rotate outward (supinate) on the way up if using dumbbells. Avoid swinging and keep your elbows from flaring out. This exercise can be placed in the middle of your routine after a good barbell curl and should stay in the 10-12 rep range up to the point of failure. For the ultimate pump, use a straight bar and squeeze tight at the top and make this your finishing move to pack on the muscle.

12 Moves for Building Grown-Man Strength

To become a member, you have to bench press, back squat and deadlift a combined 1000 lbs. or more. For example, if you have a 400-lb. deadlift, 350-lb. squat, and a 250-lb. bench, you’re in. But you must do these exercises the competition way: descend below parallel on the back squat, pause the barbell on your chest for the bench press, and lock out completely on the deadlift. Anything less is a “miss.”

The Best and Worst Foods a Man Can Eat

BAGELS There are two sides to every bagel, and each of them represents one portion. Keep that in mind, and it's OK to indulge your carb cravings. Unless you work out in the morning. In that case, eat both halves to refill depleted energy stores. Rating: B

FD Cardio 4 Leanness (Athlete)

Hi, my name is SGT Ryan Casperson, I am Active duty Army stationed at Fort Drum, NY. I've been following Pauline and her Fighter Diet concept for the better part of 2 years now. At first I was skeptical like I am about all fitness related mentors, but after following Pauline on Facebook and watching her interact with people and seeing her no bullshit attitude, as well as her attention to detail in everything she does, I knew from that she was the REAL DEAL. I've been using Fighter Diets " Cardio 4 Leanness" ebook recently, and let me tell you, in the Army we run about 5-6 miles every other day and I can run 2 miles in14:30 minutes but none of that has broke me off as hard as this concept has. I look forward to continuing to use her as a tool in my fitness and can't wait for more results!

Train with Kai (Part 2)

Here in part 2, Kai Greene takes Logan Keevan - the 2014 "Train with Kai" contest winner - through the unique leg workout Kai's developed through his many years in the gym.  If you want to get bigger, better, and even wiser, then you've got to watch this video!

Why Am I Hungry All the Time? - Born Fitness

Very interesting, I am going to get the book…..I assume this counts for women as well as men? I have been beating my head against the wall trying to figure out why I am always starving, I mean it is so bad, and while I have been a little overweight for a long time, in the last few months, I’ve not been sleeping well at all and I’ve gained about 12-15 pounds! I hope this is what’s doing it because I think I can fix this! Thank you!

12 Healthy Foods That Aren’t Really Healthy

Fighter Diet for Vegans

Lately the demand for a vegan Fighter Diet has increased so much to the extent my previous "yes you can do Fighter Diet, simply combine vegan sources for your protein and you're good to go" doesn't seem to be enough. Designing diet plans can be confusing and most people don't even have the time to do it. Well, that's why you have me, isn't it?

The Truth About Fish Oil

Some people can do alright with just 2-3 meals of fish per week. It won’t necessarily mean that you get the recommended 1-2 grams of EPA and DHA combined (the amoutn shown in studies to have effects), but if you ended up checking your blood levels you might not be at risk for a deficiency. Most people don’t eat enough fish, though, and that's why I give the general recommendation of 1-2 grams of fish oil (EPA and DHA combined) daily.

The 10 Most Important Fitness Goals

Right now, you might be hitting the gym pretty hard, getting yourself into the best shape of your life . Of course, it won’t always be that way, so just realize that fitness should be a part of your life for decades to come. A number of athletes refuse to ease off the gas pedal, going all out and then quitting exercise cold turkey. Obviously, there are others who never take up healthy exercise habits in the first place. “I have seen too many extremely successful people pass away in their early 50s because they never took care of themselves,” says trainer Mike Duffy, who owns his own personal training company in New Jersey. “They end up leaving their beautiful children, wonderful wives and the enjoyment of their financial success because nutrition and fitness were never incorporated into their lifestyles.” Realize that fitness should be a lifetime commitment with ever-changing goals and expectations, and it should help you live a longer, healthier life.

Why Are We Fat? - Born Fitness

That’s not to say focused behaviors that limit food options don’t work. The Paleo movement has shown there are plenty of people that can and are willing to cut out all processed foods. The low carb movement has stricken bread, pasta, rice, and all other starches from diets and people have lost weight. But these are relatively small sub-segments and inadvertently designed for people that are wired a certain way. Fitness communities love to berate “fat people” for not being able to make certain changes. Words like “lazy” or “lack of willpower” are tossed around at ease. But what if the changes that are being suggested aren’t sustainable for their lives, their habits and mindset, or even their budget?

Common Diet mistakes people make

Adding protein cause you go by "1.25 grams of protein per pound of weight" when you have a l ot of body fat to lose . You should go by lean weight in this case. It will mean less protein and thus fewer calories. There is plenty of protein in the veggies and grains, which are not taken into the total anyway, but they are listed in the total calories.

Are Eggs Killing Your Heart?

Before I could preach the benefits of eggs and slam the study, I had to make sure that this new research didn't uncover something that the previous work did not. After all, one of my biggest complaints with the health industry is that we're afraid to admit when we're wrong. I don't believe in dogma, grandstanding, or ego. I just care about delivering information that makes living healthier an easier process. In fact, that was the entire backbone of my New York Times best-selling book, Engineering the Alpha .

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?


But, the realities of a busy life make not eating in the few hours before training a common practice. If this is you, post-workout nutrition is well worth it to promote recovery and prevent catabolic processes. The best source is fast-digesting whey protein to promote muscle growth.

6 Weeks to Super Strength and Monster Mass

Few things are more impressive than watching a dude load up five or six or more plates on each side of a squat bar and taking it deep to the bucket before driving it back up with authority—for eight reps. And to make matters worse, when you glance over, you notice legs the size of tree trunks. Likely, your first thought is: “What is he taking?” It should be: “What is he doing in his training that I’m not?” Strength is the true first test of man’s will to overcome. It’s the genesis of lifting and fitness, and dates back a few thousand years, when it was a tremendous asset for survival. Fast-forward to the late 1800s and early 1900s, and feats of strength were the main attraction at any venue. Today, strength testing is still being performed, but has taken a backseat to size-building and shaping the perfect physique. But ask anyone who’s anyone in the sport of bodybuilding, and they’ll tell you they began by lifting heavy, and that before they even considered trying to build their massive physiques, they were in the gym working to build strength. While volume reigns as the best way to build size, there’s no better way to lay down dense muscle fiber and build a rock-solid base than to train strength.

8 Best Protein Powders For Vegetarians and Vegans

So how do you do it? Ruscigno recommends using protein powders in your pre- and post-lifting snacks, and adds that —as vegans and vegetarians— it’s especially important to mix up your powders, rotating through several types in order to consume a variety of nutrients from different sources. Here, Ruscigno—and other experts—give us the run-down on your eight best options.

Trainer Q&A: Why Do I Get Calluses?

What do I do when a calluses tears? When a callus tears, it has to be trimmed back as close as you can get it to the live part of the skin. And it will have to be kept covered until it fills back in. This process takes at least two weeks. That’s why you don’t want them to get out of control and tear because it sets back your training.

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:

Recored-Setting Bencher Shares Secrets to Success

What does it take to become one of the strongest-ever, pound-for-pound benchers in the world? Here’s a hint: it ain’t a fancy suit.

How To: Build Muscles of the Calf

You’ll perform one calf exercise—either the standing calf raise or seated calf raise—in each of your leg workouts. Choose a load that allows you to do at least 10 reps, then perform as many sets as it takes to do 30 total reps. Rest 45 seconds between sets. Each week, try to add at least five reps to your total. When you can do 50 total reps in five sets or fewer, increase the weight by 20–30 pounds and start at 30 reps again. For variety, feel free to occasionally mix in single-leg versions of standing and seated calf raises. Rest 30 seconds between sets in this case.

GAT Adenoflex at

Directions For Adenoflex: Begin by mixing 1 scoop (1 serving) of ADENOFLEX with water and drinking immediately post-training. Advanced users may, depending on tolerance, work up to taking 2 servings of ADENOFLEX immediately post-training. Alternatively, take 1 serving of ADENOFLEX immediately post-training and another serving of ADENOFLEX in the afternoon (2 servings daily).

5 Flexibility Marks Every Man Should Hit

Unfortunately, simply bending over and touching your toes post-workout isn't going to do the trick. It comes down to the right exercises and time. To help you decide where you need some extra work, we've outlined five flexibility tests that examine nearly every part of the body. Go through each test and find out where you fall short. Then, prioritize those areas to help increase your flexibility and ward off potential injury.

The Fit 5: Eating for Abs

"Just as  lower abdominal  fat is often caused by cortisol, ‘love handles’ (technically referred to as your suprailiac) can be a sign that you're resistant to the hormone insulin. Insulin is produced by the pancreas (didn’t you always wonder what your pancreas was there for) and is responsible for shuttling glucose (sugar) from your blood cells into your muscle and other cells. When your muscle cells are 'full,' the insulin needs to take the sugar out of your blood (where it'll become toxic if it increases past a certain level) and place it somewhere. That somewhere is most often in a fat cell and that fat cell very often resides in your love handles and abdomen. Try reducing the amount of sugary and processed carbs in your diet and see if your love handles fade away."

Life WithOUT Passion is NO Life at All - Ultimate Warrior Memories - Zach Even-Esh

So many people out there saying, “it’s too hard.” Forget that! I’m not backing down. America is full of wusses. They’d rather find some magic pill, some magic yet easy exercise. There was never a single exercise that built someone to be who they are. It’s HARD work that builds legends. All around us every day, we have people who spend their money on fast food because it’s easier that way and it is “satisfying.” We have people who sit around and watch TV while eating their favorite snacks once their day is done… Not us undergrounders! We get stuff done while people are still getting precious sleep and THEN we go off to school or work. We even get our workouts done after having extremely tiring days of work or school or whatever else we may be doing. No excuses! Even if you have to get your workout done after your family has gone to bed!

10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

One-Legged Soccer Player Inspires Us All

Calabria says that ever since he started playing soccer at age 5, he's been dreaming of playing in the World Cup—as an able-bodied player, of course. He says he was naive then. But it's not really naiveté that's fueled Calabria. He's always had a realistic view—his family's made sure of that. His brother picked on him the same way any older brother would. His parents didn’t coddle him or allow him to make excuses. “My parents always instilled in an attitude of, ‘Hey, tough luck, man. You were born with one leg. Now make the best of it.'”

The 5-Move Full Body TRX Workout

When you arrive at the gym and all the iron is occupied, it’s easy to chicken out by walking back to the locker room, changing, and leaving. Option 2: you man up and use the TRX station. Suspension trainer recruit a ton of muscle, and fix imbalances quick, leading to bigger muscles and healthier joints all around. Try this workout from Andrew Sakhrani, CSCS, and be prepared to sweat. A lot.

Win Tickets to an NBA Playoff Game!

Enter the Ride Along Sweepstakes for a chance to win.

The Extreme Fat-Loss Circuit

If your goal includes six-pack abs, then your workouts are going to have to become metabolic at some point. This means complex moves performed for high reps. Bianca Sultana, NCSF-CPT gave us a perfect example of a workout that would meet all those requirements.


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Grill Like Anthony Bourdain

AB: I’m a bit of a control freak at the grill. I control the fire first of all. You want a nice medium flame. Ideally I would have wood or charcoal, but the place I rent has gas so that’s what I have to deal with. I always go rib eye. I get a big fat 34-ounce one.  I let it sit out for about 45 minutes, then at the last minute I rub it with salt and pepper, brush the grill lightly with oil, throw it on, and I grill it almost to the point that it’s done. Then I pull it off the fire, and let that heat carry over while it rests for about five to 10 minutes. Then I slice it and serve it. Old habits die hard, you know, so I do the slicing against the grain—not too thick, not too thin—with a sharp knife. And I fan it out like dominos.


The majority of fit individuals don't spend hours in the gym, live on a diet of cabbage, or nit-pick the optimum amount of holy water to achieve immortality. Instead, fit people share a set of outrageously simple and positivity-reinforcing habits. These are the eight habits of highly successful fit people, according to the first major batch of our Strength in Numbers data.

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.

How to: The Power Clean

Think the power clean is just for athletes? Think again. Build this exercise into your routine to start building pounds of new muscle and the strength to go with it.

Old-School WWE Personalties Move In Together on 'Legends' House'

Rowdy Roddy Piper, Hacksaw Jim Duggan, Jimmy Hart and others share a house in a new WWE Network reality show.


That's weird. My original post disappeared. Anyway....I LOVE the personality test!! It had me pegged to a "t". The worksheet download seemed like it was written just for me. I've done the "yo yo" of getting in great shape and falling out of shape so many times. I'm ready for this. I can't wait to start the program.

The Shakedown Episode 4: Grape Berry Smoothie

Our most unique recipe yet--you've never tried this tasty antioxidant-packed smoothie before.

47 (Bodybuildingcom) Is Your Guide To Looking & Feeling Great! Our Goal Is To Bring You The Latest In Health, Fitness, Nutrition, Motivation, Beauty, & More!

Fabricio Werdum: A Day in the Life of an MMA Fighter

MHP spends a day with MMA fighter Fabricio Werdum. We peek behind the scenes to get a look into his training, talk to his coaches and his wife and get an insight into how this grappler is working to become the king of mixed martial arts.

Pro Training Series #5: Arms

What does it take to train like pro? We found out when the FLEXonline cameras got up close & personal with IFBB Pro Hidetada Yamagishi for a week of high intensity workouts leading up the 2014 Arnold Classic ( click here for coverage of the Arnold Classic ).  This is the PRO TRAINING SERIES presented by  Gaspari Nutrition !

Diet Q&A: What's Monk Fruit and Should I Be Eating It?

Just like stevia, monk fruit is about 200x as sweet as sugar, but contains no calories and has no effect on blood glucose levels, making it an ideal fit for our natural, zero-calorie sodas. Despite its name, monk fruit contains no fructose. In Zevia, we have found that monk fruit is a perfect complement to stevia, as it adds sweetness and also removes the bitter aftertaste that some consumers perceive with stevia.

51 7 Athletes Who Couldn’t Hang It Up
52 The Rock: 'Hercules' journey on Twitter, Instagram
53 Calves Crash Course
54 Fighter Diet & Army SGT Ryan Casperson
55 When it Pays to Lie
57 Community Post: 7 Ways To Boost Your Sex Drive
58 Kai's 10 Big Back Principles
59 Stimulate Muscle growth
60 7 Ways to Burn Fat Without Touching a Weight
61 Tim Kennedy Beats Michael Bisping by UD
62 Kristen & The Butt Bible
63 Strength and Fortitude
64 Retool Your Diet (Part 2) - MuscleMag
65 The Deadlift: Step-by-Step for Optimal Results
66 Rare Photos of 8X Mr. Olympia Ronnie Coleman
67 Weider Principle #20: Cheating
69 Shawn Rhoden's Back Attack
70 Trainer Q&A: Are Carbs Bad to Eat Before Bed?