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Top News
1
Sagittarius Horoscope for Thursday, April 3, 2014

Friday, April 4, 2014 - Although you might be sidetracked today by someone else's drama, you won't be able to stay serious for too long. You're quick to employ your advanced skills of evasive active, especially if they help you to avoid an awkward issue. But applying a bit of wit and charm at the right time can be the perfect antidote for an intense situation that could use some levity to counteract the gravity.

2
6 Ways to Row Right

But even Lee and Dorian stepped away from the barbell row now and again. Total back building requires the infusion of several different types of rows, each offering a slightly different muscular emphasis. Master them all and no back fiber will go unscathed. These six versions are a good starting point. Mastering these and understanding how they tax your back will get you ready to move on to more challenging versions in no time.

3
25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

4
The Ab Factors

Let’s be honest for a moment. They never are ready. You’ve been saying for years, “Just another week, that’s all I need,” or “I just don’t have good abs.” These may be causes of your problem, but perhaps you haven’t considered the following factors...

5
8 Eyebrow-Raising Facts about Dwayne "The Rock" Johnson

When it comes to Johnson's success in the ring and on the screen, the numbers are astounding.

6
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.

7
Back to Front for More Muscle

Flip a coin 100 times and chances are good it'll come up heads 50% of the time. Apply this to bodypart training and it'’s sort of like splitting it into just two workouts. Choice A might be the upper-body vs. lower-body split; choice B, another logical way to break it down, is the push vs. pull. Both systems of training are highly effective, and trainees typically choose one or the other when following the two-day split. But, alas, this two-day coin has three sides, the third being a unique way to shake up your training by splitting your workout into front and back - something you'’ve probably never considered. Here'’s how it works: You train the muscle groups on the front side of the body one day, then train the muscle groups on the back side on day two. Each body part gets hit with both heavier weights in a lower rep range to build strength and size and lighter-weight, higher-rep sets to help build detailed, lean mass and strength endurance. The next time you train those body parts, the order is modified slightly with new moves inserted to stimulate the target muscle from new angles.

8
10 Reasons Your Pecs Are Deflated

5. You have weak links that stop you from progressing. For instance weak rear shoulder muscles like infraspinatus and teres minor. These help the shoulders stay where they're supposed to be (pulled back). You might have a winged scapula, which means your shoulder blade is flaring out due to weak subscapularis or serratus anterior. A solution for the latter one is to do a lot of great pushups.

9
The 20-30-40 Minute Workout

Keeping your hard-earned progress intact in the midst of a hectic schedule doesn’t have to be difcult as long as you focus on working the right muscle groups. The idea is to implement a three-day schedule that relies primarily on heavy, multi-joint exercises performed circuit-style to burn more calories and fat. “The smartest choice you can make is a high-intensity full-body plan that stimulates as many muscle fibers as possible,” Bell says.

10
Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

11
How to Stay Small and Weak

Great article Chase. I used to fall into these traps too (except for the abs, I don’t think I’ve ever been able to see my abs). Back when I was in high school I used to buy into all of the bullshit FLEX magazine and others were spewing. I always wanted to be and look strong and thought I had to train and eat like the guys and use all the supplements in those magazines to get that way. It wasn’t until I had the opportunity to train with Charles Staley and Phil Stevens back in 2010 and started seriously training and eating for powerlifting and then later for strongman that everything changed for me. I’ve since brought my bodyweight up to 282 pounds, although I’m cutting some now so I can be in the 265 pound class at Beast of the Bluegrass. I think I was around 198 pounds back in 2010. Anyway excellent article. Btw do you ever listen to any Iron Radio? They had an episode awhile back about how to stay small and it was a pretty good episode.

12
10 Health Foods That Don't Taste Terrible

Contrary to what you may believe, you don't always have to sacrifice flavor for nutrition. Here are 10 foods that prove eating right never tasted so good.

13
Unlock Gains With a Shorter Range of Motion

Try it on a variety of compound and isolation moves. For example, on dumbbell overhead presses, lower the weights until you feel a mild stretch in your shoulders, but don’t go all the way down; then press them back up three-quarters of the way. Because the weights aren’t supported by the joints or connective tissues on either end of the range of motion, the muscles (in this instance, the deltoids) work at their max throughout the entire set.

14
Beast Sports Nutrition Creature Powder at Bodybuilding.com

AstraGin® is a registered trademark of NuLiv Science Usa, Inc. | Creatine MagnaPower® is a registered trademark of Albion Laboratories, Inc. Covered by U.S. Patent 6,114,379. | Creapure® is a registered trademark of Alzchem LLC and use of it licensed under US Patent #5,719,319. | Crea-Trona® (Patent Pending) is a Trademark of AlzChem LLC. | Cinnulin PF® is a registered trademark of Integrity Nutraceuticals Int’l and is protected under US Patent#7,504,118 & 8,003,141.

15
Legendary Backs: Ronnie Coleman

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.

16
The Best Oral Sex of Her Life: 7 Easy Steps

Want to drive her crazy down below? Our very detailed guide to going south will turn any man into an orgasm-inducing machine. Take notes.

17
http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

This is a big head game. You gotta be mentally ready for this. It's a tough workout, but I've got faith in you. If I can do this, anybody can do this. But, this is about you. It's not about the contest you're doing, the judges, your friends, your parents, your girlfriend or your boyfriend. It's about you. C'mon man, dig deep. Get into the gym. Make it happen. Try this out.

18
Magnum Nutraceuticals Acid at Bodybuilding.com

Magnum Acid™ is a high-grade fat isomer designed to target body fat. Magnum Acid™ is a scientific formulation with ingredients that have been suggested to support increased metabolism and promote lean muscle growth.* With its powerful 80%+ concentration and a proprietary blend of both CLA isomers, Magnum Acid™ may astound you with fat loss and full body tightening support.*

19
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.

20
Zach Even - Esh

Here's Why Ya Gotta Say "F**k It!" A Little More

21
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.

22
Daily Session: The Full Gym Back Workout

Build a back like a fitness model using a variety of equipment.

23
10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

24
Triple H gives an exclusive look at his training to prepare for his WrestleMania match with Daniel Bryan

Mere days before WrestleMania 30, WWE COO Triple H gives WWE.com an exclusive look at how he is training for his massive grudge match against Daniel Bryan at The Show of Shows.

25
Bodyspace user's Public Page

Older gentlemen came over to me said "Hi Brent!" I am thinking to myself have we met? Anyway he said "I really admire your ability's" then walked away. Boy thanks but that was strange just thinking my reputation must be really getting around? lol

26
Get Ripped with These Six Must-Do Kettlebell Exercises

The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift. It also crushes your lungs and blasts your metabolism because it repeats so quickly.

27
Intermittently Wrong

When I tried IF, I’d been training one or two days per week because of time constraints. I used carb back-loading adjusted to my training schedule to maintain my weight and strength. At 220 pounds, I had 6% body fat as tested by a water tank—a level that most of my noncompeting clients hold comfortably year-round with carb back-loading (with an application of Carb Nite to get there). I’d wake up, have coffee, then run through the rest of the day without food—and, for the most part, without hunger. At about 7 p.m., I re-fed like nobody’s business. For the first week, my workouts felt great, my skin tightened slightly, and no aspect of the diet was a challenge. Six weeks in, however, it was time to stop. Despite being easy and convenient, my body wasn’t coping well to IF’s demands. People told me I looked “small.” Not bad, mind you— just small. I lost 18 pounds, but I was neither ripped nor shredded. Instead, I was flat, and my skin felt loose. My abs disappeared, I felt like crap, and my strength decreased with each workout after the first week. I’d clearly lost lean mass during my IF trial.

28
Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

29
Nutrition Q&A: When Should I Eat Carbs?

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

30
75 Years, 75 Prizes Giveaway

NO PURCHASE NECESSARY.  1.    How To Enter: Beginning at 12:01 a.m. (ET) on March 17, 2014, visit www.muscleandfitness.com/75prizes website and follow the 75 Years/75 Prizes Sweepstakes entry directions. Each entry must contain answer(s) to the questions posed to qualify for the drawing.  All entries must be received no later than 11:59 p.m. (ET) on April 28, 2014. Only one internet entry per person and per e-mail address, per day will be accepted.  Subsequent entries on a single day will be disqualified.  Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified.  In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry.  Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses.  All materials submitted become the property of Weider Publications, LLC (“Sponsor”) and will not be returned.

31 http://www.bodybuilding.com/fun/5-healthy-weight-loss-protein-dessert-recipes.html?mcid=twit04040314

Unsurprisingly, oatmeal is a firm staple among an active person's diet. After all, oatmeal cooks easily and quickly, and overflows with fiber and nutrients like manganese, magnesium, and zinc to support a healthy immune system and body. Here's a hearty way to pump your morning (or post-workout) bowl of oatmeal full of flavor and protein.

32
More Veggies Could Save Your Life

Even if you're not game to pack that much greenery onto your plate, the researchers found that those who had a little less still reaped some benefits, compared to people who only ate one portion a day. Participants who ate 1-3 servings of fruits and vegetables per day reduced mortality risk by 14%; people who ate 3-5 servings per day were 29% less likely to die, and people who ate 5-7 servings had a 35% lower risk of death.

33
Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

34
Get Triple-sized Legs

For this routine, we will be working out five days per week: three lower-body days and two upper-body days. While overall volume of training for your upper-body will be low, it will be plenty enough to maintain your current muscle. In fact, by using larger muscles each workout, you produce more growth hormone and testosterone, keeping your metabolism high. So expect some fat loss and a better-looking upper-body by default.

35
Too Much Protein Limits Gains?!

In a recent study, scientists focused on how dietary protein activates satellite cells. Satellite cells are precursors to skeletal muscle cells and thus play a key role in the body’s adaptive response to exercise. They examined 21 healthy male subjects, randomized them to two groups consuming either 1.2 grams of protein per kilogram of body weight or only 0.1 grams of protein per kilogram of body weight, and then had them lift weights. They then performed muscle biopsies from their legs and measured the post-exercise recovery. What they found was that satellite cells along with myostatin decreased significantly soon after exercise cessation in both diet groups. But then something interesting and almost contrarian happened at 48 and 72 hours. Although satellite cells and myostatin returned to baseline levels in the higher-protein group, the levels remained lower for longer in the lower-protein group. In fact, at the 72-hour point, myostatin protein expression was significantly elevated in the higher-protein group, whereas myostatin expression was significantly reduced at 72 hours in the lower-protein group.

36
Creating the Perfect Muscle Monster

After the finals of the 2002 Show of Strength, Ronnie and I had a long talk and knew that in order to continue on with our reign of Mr. Olympia victories, we could no longer sit back and be comfortable with the game plan that had garnered wins so often before; it was time for the reinvention of Ronnie Coleman, and this is where the plan for creating the perfect muscle monster began. We knew it was time to give the audience and the judges something they had never seen before from Ronnie—or from any other Mr. Olympia for that matter—and that we would have to push things harder than ever before, but we would also have to be fresh.

37
FLEX-Built Meal & Supplement Plan

The FLEX-Built program is 6 grueling weeks of hardcore training, so if you're going to survive (and grow) you need the proper fuel.  You've got to be a bodybuilder all-day every day and this program requires attention to detail in your training and especially your diet.  Be sure to measure every last ounce or gram and get it all in.

38
10 Rapid-Fire Fat-Burning Workouts

10 Rapid-Fire Fat-Burning Workouts

39
Power Snack: Cheesy Sardines on Crackers

Packed with omega-3 and vitamin D, sardines are an overlooked muscle-building powerhouse.

40
The 20 Dumbest Things Ever Said by Bodybuilders

Oh, boy! We’ve all done this at some point, myself included. But thankfully I know better now. As much as it would be nice to work my lower biceps or lengthen my biceps, preacher curls do not do this, and neither do any other exercises. They may overload the lower portion of the strength curve, thereby making you stronger in that part of the range, giving you the misperception that you’re lengthening your biceps. In reality, you’re just getting overall thickness in your biceps.

41 http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html?mcid=twit01040314

Some folks call this "structural hypertrophy" since the higher rep sets allow you to focus primarily on the muscles themselves. They also lend themselves to fewer total sets per exercise. By virtue of slowing down the movement, coupled with the sheer amount of reps you do per set, you're going to increase time under tension, which is a necessary stimulus for hypertrophy. No doubt, gains in strength will come along for the ride, but increases in muscular growth will outpace the increases in strength.

42
Zach Even-Esh: Strongcast

We are unable to find iTunes on your computer. To download and subscribe to Zach Even-Esh: Strongcast by Zach Even-Esh, get iTunes now.

43
Kai Greene After the 2013 Olympia

Kai Greene After the 2013 Olympia

44
Two Truths and a Lie: Home Remedies

You know the game Two Truths and a Lie, right? It's where someone you've just met reveals three personal facts. Except there's a catch: One is completely bogus. We're taking the gist of this classic icebreaker and applying it to some commonly used home remedies. Check out each trio of "truths" and see if you can spot the lie.

45
A Method to the Madness

FOUAD ABIAD IS HIS OWN BIGGEST CRITIC.  You’ll never catch him resting on his laurels or grumbling about how much better he looked than the competition. On the contrary, he picks apart his poses from every angle and dissects every weakness. Most people would consider placing second behind top Olympia contender Victor Martinez a pretty good showing. But second place at the 2013 Toronto Pro Supershow crushed his spirits so badly that he decided to wrap up his 2013 competition plans and instead devise a plan of attack for his off-season. “I’m pretty honest about how I look. I’m not a delusional bodybuilder. I’m hard on myself,” he admits.

46
Trainer Q&A: When Should I Take A Rest Day

Training hard year round can leave you feeling physical fatigue, but you may also have mental fatigue and loss of interest in exercise. Include one to two weeks a year out of the gym as rest weeks. Don’t focus on exercise but rather just do the things you enjoy – walk, hike, spend time with friends. This is a time to refresh your mind so don’t worry about losing fitness. These weeks should follow extremely heavy bouts of training or a competition such as a marathon.

47
Ask Men's Fitness: Why Do I Crave Sweets After a Workout?

A quick lecture from Workout 101: During exercise your muscles deplete your glucose supply (aka sugar). Afterward, your body works to replenish it—hence the craving. So, in place of M&Ms or gummy bears (a once-popular bodybuilder guilty pleasure, actually), try a flavorful protein shake like Pro & Oats Frosted Cinnamon Roll shake from Universal Nutrition.

48
Arnold Gets Lifetime Action Hero Achievement Award

Muscle & Fitness executive editor Arnold Schwarzenegger received the Action Hero of Our Lifetime award at the Jameson Empire Awards 2014 in London. As usual, when it came to giving the speech, Arnold was in top form, giving a run down of his career and imparting pearls of wisdom with a shot or two of his trademark humor.

49
The 20 Fittest Foods

Chances are you may not be familiar with this exotic whole grain grown in the Andes mountains. But you should be. It has a light, mild flavor-making it ideal for guys who hate other whole grains . Even better, it's higher in protein than any other grain around, and packs a hefty dose of heart-healthy unsaturated fats. "Quinoa is also a great source of fiber and B vitamins," says Christopher Mohr, Ph.D., R.D. a professor of nutrition at the University of Louisville.

50
Ultimate Starter's Guide 2014: Part II

Multitudes of first-time lifters were among those who flocked to gyms in January, each eager to reconstitute his physique into something better. For these newbies, results come quickly. But when the initial enthusiasm fades, all that’s left is the work and the willingness to persist through the litany of setbacks that befall every lifter—namely, the plateaus and the pain. Take these 13 tips to heart and you’ll soon shed the beginner stigma and graduate to full-on gym rat, with the muscle mass to match.

51 The Inside Scoop on Trans Fat
52 William Bonac - 2014 Australian Pro
53 Circuit Workout for More Upper Body Muscle
54 Marius Dohne - Mens Open - Tampa Pro 2011
55 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1150/Ten_Easy_Nutrition_Rules_To_Fight_Stress_Make_You_.aspx