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I get it. I like lifting heavy weights too, especially over my head or on my back. And as much as I love basic kettlebell moves like the swing, get-up, and snatch, I also recognize that not everyone is ready to subject themselves to the learning curve that goes along with those movements. Luckily, there's a lot you can do with a heavy kettlebell, and it doesn't have to be complicated to be effective.

Sagittarius Horoscope for Monday, April 21, 2014

Monday, April 21, 2014 - You might find yourself dealing with an unexpected financial problem today, but it's not likely to be as big a deal as it currently seems. It may even be something as simple as forgetting to pay a bill and you should be able to quickly remedy the situation by conscientiously attending to the matter. Nevertheless, it's not a good idea to let a little glitch go unchecked or it will probably grow into something more serious. A stitch in time saves nine.


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8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of. Build Your Best Body Ever! Buy Our New Book - The 101 Best Workouts of All-Time>>> The 20 Fittest Foods>>>

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.

5 Moves for A Concrete Core

Want to be stronger on every lift? Start with these five foundational moves for your core.

12 Healthy Foods That Aren’t Really Healthy

Don’t be fooled by the labels–these foods aren’t what you think.

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.

Spin the Ab Wheel for a Rock Hard Core

You’ll probably have to work your way up to performing ab wheel rollouts the right way—meaning you start in a standing position. But once you're capable of using your abs to maneuver your body parallel to the floor and then back to a standing position, you’ll find yourself getting stronger in all your main lifts, especially your squats.

6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

You Don't Know Squat

Second, I don’t lighten the load at all when I’m dieting. If I’m feeling depleted, I simply drop the squat reps from four to three—or even two—then add a set to make sure I get the necessary volume. Lighten the load and you’ll probably lose size; a good pump won’t make up for it. The workout that follows here is simple, just remember that from workout to workout you want to vary wide stance, narrow stance, or throw in front squats or even throw in box squats . Substitution options for the accessory lifts are listed in the workout box in parentheses.

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.

4 Potent Power Moves

Best Way to Do It: Perform these as you would normal barbell curls, with the difference being the chains added to the bar. As with close-grip bench press with chains, sets the chains on the bar so that the 5/8” chains are completely on the floor in the bottom position and half off in the top position. When curling the weight up, keep your elbows in tight to your sides; however, feel free to cheat the weight up just slightly by putting your lower back into the movement.

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.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet. 

7 Keys to Long Term Muscle Gains

It’s April, and by now the resolution crowd has already thinned considerably. Even if you can’t identify with the guy who starts out strong on Jan. 1 and then quits a few weeks later, you probably can identify with the ebb and flow of periods of success and periods of stagnation. There are days, weeks, months, even years when everything seems to click. Then there’s the flip side of the coin—the times when you’re hampered by injuries, lack of motivation or energy, or no clear goal.

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.

How to Be a Good Spotter

When spotting the barbell bench press , always place yourself in a high enough position over the bar that you can grab it during any phase of the lift. And speaking of grabbing the bar, always do so with a double-overhand grip to help you avoid injuring yourself. And, unless you are using a special technique such as forced reps, you should not have to spot multiple reps. If you have to touch the bar, the set should end with that rep. Remember, his bench press should not turn into you repeatedly deadlifting the bar off your training partner’s chest.

Improving The Fitness Industry - Born Fitness

I blogged about something similar to this just yesterday. I was coming more from the perspective that negative attitudes with people that I really want to help, shouldn’t be a DE-motivator for me. I want to help as many people as I can as a trainer, but it’s not my problem if they don’t want the help. I can’t control that. I can only be the healthiest ME I can be and I have to stop worrying about people who say they could care less about going to the gym/being healthy/cutting out the sugar etc. It’s taken me awhile to accept that. It can be very discouraging as a trainer and or a fitness professional to hear those words “I know I’m fat and I don’t care.” Luckily, I think with blogs like this and social networking and the abundance of trainers and professionals out there trying to make a positive impact really does help. Sorry I got a little off the topic here but it kind of goes along with what you were saying.

10 Rules to Control Your Appetite

Bodybuilders know that eating multiple meals a day leads to better leaning out. You end up with more muscle mass and less bodyfat than you do when eating the same number of calories per day in fewer meals. In terms of appetite control, spreading food intake over six to eight daily meals can also have a huge impact on your appetite. Every time you eat — even a very small meal — the appetite center of the brain is stimulated, relaxing a sometimes-urgent appeal for more food or an overwhelming desire to eat. Eating constantly — within your daily calorie requirements, of course — will tame your appetite and help accelerate the loss of bodyfat.

Tips For Running Your First Marathon

Browsing the sneaker rack was always a struggle. Inevitably I would exaggerate to the sales assistant, advertise myself as a competitive runner and opt for the high-impact, cushioning, running shoes. Mentally, I pictured myself as a runner who hit the pavement a few times a week, while physically, I never attempted more than a 5k race (and even that was almost two years ago). I have a shirt to prove it.

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

NBA Playoffs Workout Playlist

The NBA regular season ended last night and the playoffs are set to start Saturday, April 19. How do players get ready for tense playoff matchups? Check out your favorite playoff-bound players favorite pre-game music. This lists includes everything from Jay-Z, Drake and Kendrick Lamar to Thomas Rhett, Luke Bryan and Imagine Dragons. Would you thought that Portland Trail Blazers star Damian Lillard gets in the zone by listening to " Hey Soul Sister" by Train ? 

5 Muscle Building Mistakes (And How to Make Gains) - Born Fitness

A goal of many lifters is to increase muscle development while simultaneously reducing body fat levels. In an attempt to accelerate fat loss, cardio is frequently ramped up while performing intense resistance training. Adding some aerobic training a muscle-building routine isn’t necessarily a bad thing. Overdoing it, however, certainly is. You see, the signaling pathways for resistance training and aerobic training are contradictory. Some researchers have coined the term “AMPK-PKB switch” whereby aerobic training promotes catabolic processes (AMPK is involved in pathways associated with protein breakdown, which for your sake can be considered “muscle wasting”) and resistance training promotes anabolic processes (PKB is involved in pathways associated with protein synthesis, or for you, “muscle gaining”). While the concept of a “switch” is a bit overly simplistic (most of the evidence points to anabolism and catabolism taking place along a continuum), there is little doubt that concurrent training has the potential to interfere with anabolism and thereby undermine your ability to build muscle.

Born in the Kitchen: Cinnamon-Vanilla Protein Cake Batter - Born Fitness

Food should be shared. What good is a kitchen full of healthy goodness if everyone can’t enjoy? With that in mind, I’ll be sharing a wide variety of recipes on this site. Some will have a specific purpose (like building muscle or losing fat), some will put a new spin on an old recipe, and others will have no specific intention other than the fact that the food tastes really good.

A Forgotten Gem

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

The 10 Most Common Sex Mistakes

It's the third date, and you know what that means: time for sex! OK, not really (unless the world really does work like Sex and the City , in which case, kill yourself), but you'll know when it's that date. The one that, rather than ending with a kiss on the cheek and a box of tissues, results in an invitation to her place for a nightcap (or an acceptance of yours). There simply isn't an exact science to the game of love (or lovemaking, for that matter), but there are some obvious moves that will ensure she doesn't want to see you ever again. So, if you really like this girl , or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

Why You Don’t See Results From Your Workouts (or Diet Plans) - Born Fitness

We all want to believe that we can achieve our fitness goals, but all too often “false hope syndrome” makes the process harder than it needs to be. You need to set realistic expectations of who you are, what you are capable of achieving, and want processes you need to set up to help you be successful. This goes back to building systems. If you know that you fall victim to cravings, don’t tell yourself those days are over and that you can completely control yourself. Odds are, you’re lying to yourself and these positive intentions—while seemingly good—can be harmful. That’s because the moment you slip up you’ll not only revert back to old behaviors (not terrible when it happens once in a while—hey, we all screw up!) but more importantly it can crush your self-esteem. And once that happens, willpower becomes overrun and you fall off the wagon.

FitMiss Balance at

Life can be tricky. Especially for the high-intensity woman. In order to maintain your pace, you need to keep your body, bones, muscles and skin supplied with the right amounts of vitamins, minerals and probiotics. That's why we made FitMiss Balance.™ With loads of vegetable and fruit derivatives plus antioxidants, FitMiss Balance™ has everything a girl needs.* to keep her body... balanced.

FD Cardio Fighter Diet Style (Fitness)

In her usual conversational style, Pauline explains in detail what cardio she performs each day in a typical week, and also an alternate week when she performs even more cardio. She includes information on which machines she uses, warm-up time, how long each session is and details on her heart rate and goals for each routine. You can follow along exactly or model your own routine after her according to your heart rate levels and fitness goals.

Muscle-up With This Brutal CrossFit Workout

To honor her, CrossFit created the Amanda workout—an alternating couplet of muscle-ups and squat snatches (135 pounds for men, 95 pounds for women) performed for a 9–7–5 rep scheme. It was first completed on July 16 to open the individual competition at the 2010 CrossFit Games. Chris Spealler smashed it in 3:29. Kristan Clever posted the best women’s time, a 5:04, and went on to finish first overall.

Best Power Moves for Every Body Part: Part 1

So why would anyone want to train solely for power? The answer lies in the research: Various studies have shown that the more power you possess, the stronger you’ll be when it’s time to put real weight on the bar because power and strength go hand in hand. And the stronger you are for your 1RM, the stronger you’ll be for an eight- or 10-rep max. This, of course, translates directly to muscle growth .

5 Tips for a Deeper Squat

What we do need to answer is the “how”. In many cases it’s much easier said than done. Having a good depth squat takes plenty of maintenance work to be able to (re)achieve ideal positioning. Here are a few helpful tips.

Top Secret Nutrition Ab Igniter Thermogenic Fat Burner at

Yohimbine HCL Yohimbine is an alkaloid naturally found in the Pausinystalia yohimbe plant. Yohimbine HCL is an Alpha 2-adrenergic antagonist. Simply put, in the fat cell, the alpha 2 adrenergic receptor is the off switch for fat release, as such Yohimbine HCL being an alpha 2-adrenergic antagonist helps blocks the off switch, creating fat release. Top Secret Nutrition's Ab Igniter™ is for those who want to augment their dieting process with one of the strongest, fat targeting supplements on the market.*

Do You Need Amino Acids? - Born Fitness

The information below is a purely scientific analysis of the benefits you receive from different types of amino acids. In general, if you receive enough protein in your diet, you probably don’t “need” to supplement with additional aminos. However, I’ve experienced (non-scientific) benefits from taking additional BCAAs, whether it’s with recovery or muscle growth. Therefore, they are typically part of my training routine, especially when following an Alpha-style diet, such as the one prescribed in Man 2.0 .

Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

How Do We Train at The Underground Strength Gym? - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Workout of the Week: Build Lumberjack Forearms - MuscleMag

Powerbuilding legend Anthony Ditillo had this to say about his massive increase in forearms size and how he trained his forearms in 1969: “I train my forearms four times per week—twice at the end of my upper-body training days and again twice at the onset of my lower-body training days. I perform the reverse curl first, doing 5 sets of 10-8-6-4-15 repetitions, using progressively heavier weights each set (with the exception of the the last). I then perform the seated wrist curl, palms up, for 5 additional sets of 20 repetitions using the same weight, increasing it whenever possible. I also followed proper diet principles.”

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.

Running Kills Junk Food Cravings

An hour of running may actually suppress junk-food cravings, says a study out of Scotland’s University of Aberdeen. After running on a treadmill for 60 minutes, volunteers viewed images of high- and low-calorie fare. MRI scans then showed that “following exercise, parts of the brain that control appetite began to ‘light up’ when viewing  low-calorie foods ”—meaning, the brain considered them rewarding—“but the rewarding aspect of high-calorie foods was suppressed,” says Daniel R. Crabtree, Ph.D., who led the research. “There was also a reduction in feelings of hunger and a desire to eat, and an increase in fullness.”

Fat loss is easy on Fighter Diet

Fighter Diet is a lifestyle and a 24/7 commitment. The problem is never to "start a diet". I amsure you know some friends who say "I could if I wanted" and "I always lose a lot of weight when I start a diet", yet those same friends tend to stay just as chubby as always since they either never want to change their lifestyles for real, or the friend who loses a lot in the first week, then stops after one week so it does not really count anyway!

A Better Chest Workout

Joe B. from Little Rock, Ark., sent us his chest workout to review. After one look at it, we knew he needed professional help, so we called in Mike Wunsch, program design specialist for Results Fitness in Newhall, Calif. Wunsch analyzed and revised Joe’s program to get him back on track for big gains. See the original workout below and the new one on the next page.

Steve's Log- April 21st, 2014

I had a pretty productive Easter weekend, while the rest of you genteel fuckers were eating Easter candy, painting the outside of chicken embryos and worshiping zombie Jesus Stevey P was coaching people to greatness, selling memberships and traveling great distances to explore some new business opportunities. Wow, I almost felt like a mover and shaker and then I realized that it was just my fat shaking as I moved.


If you've built your dream body, it's your responsibility to show it off! Here are 20 super-fit BodySpace members who have earned the right to take as many selfies as they want.

The Best Dumbbell Biceps Workout

HOW IT WORKS The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders  or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

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.

One Set Strategy

Feeling I’d gotten the most out of that format, I devised a three-way split in which I trained two major bodyparts per session. In conjunction with that, I reduced my workload and increased the intensity by cutting my main sets to two per exercise. With each workout lasting about 45 minutes, I was able to hit a four-times-aweek training schedule in which each bodypart was worked three times over a 14-day period. I was incorporating forced reps and sometimes rest-pause and negatives. I applied these principles only to the last set of certain compound exercises. I stuck to this modus operandi right up to winning the 1992 Olympia, after which I was looking to increase the intensity even more.

Full Body Muscle and Strength Sets

In the second coming of our every minute on the minute series, LaPlaga hits us with an even harder variation of what he gave us the first time. Many of the moves here are extremely cardio- and strength-intensive and this is an advanced variation that would make most CrossFitters cry. Not for the faint of heart, but definitely a worthy fitness goal.

Optimum Pro Complex at

Muscles are made bigger and stronger with hard training, adequate rest and amino acids from protein. To help meet the recovery needs of elite athletes and goal-driven weight lifters, we developed this stack of superior quality proteins with naturally occurring and added BCAAs and L-Glutamine. One look at the facts panel will tell you PRO Complex has a lot to offer, and you’ll be amazed at how effortlessly the powder mixes up into a great tasting shake.

Clean Green Drinks Kickoff!

We're celebrating the launch of Candice Kumai's game-changing new juice and smoothie book with a week's worth of exclusive content.

51 Fabricio Werdum Defeats Travis Browne By UD
52 I can see my abs
54 Never-Before-Seen Photos of the 1st Mr. O!
55 Weider Principle #24: Flushing
56 The Rise of Jay Cutler: 2003 Arnold Classic
57 10 Worst Bench Press Mistakes
58 Size Secret #7: Unilateral Static Holds
59 Row to Grow
60 How to Use Free Weights for Ripped Six Pack Abs
61 7 Foods You Should Eat Every Day
62 X-Man Back Blast
63 Ruth & Fighter Diet Absession
65 Giant Gains with Giant Sets
66 Kai's Corner - November 13, 2013