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Bulgarian split squats

This is my favorite way to do split squats. Brutal. Do this! Play around with your foot position and range of motion to find what feels comfortable for you.

Mike O'Hearn Power Bodybuilding Back -

To learn more about Mike O'Hearn's Power Bodybuilding Program click here: This back workout is centered on some crazy-ass, heavier-than-...

5 Ways To Increase Your Squat - Chad Smith

Chad Smith from Juggernaut Training Systems explains the common mistakes when doing Squats, and demonstrates different ways to improve technique and increase...

Arnold Schwarzenegger and Franco Columbu Bench Press Bodybuilding Joking

Workout Videos,Street workout,fitness blender cardio workout,amazing workout,killer street workout,body fitness,monster workout,hannibal, for, king, BAR, TEN...

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Oscar & Fighter Diet's Military Physical Training

The reason I wrote this ebook is to show my support to you who choose this honorable path to serve in the military. I want you to make the commitment to be part of an elite band of the fittest, strongest and healthiest to be found in this wonderful country, to be a poster child for the military in terms of physical and mental excellence. When you go into boot camp or take the physical fitness test for your chosen branch, I do not want you to just make it, I want you to surpass and outshine the rest. You will set a standard for the others to follow your steps.


We 'Mirin is a weekly collection of the most inspiring BodySpace physiques. We 'Mirin showcases the hard work, dedication and incredible results!

Sagittarius Horoscope for Wednesday, April 30, 2014

Wednesday, April 30, 2014 - Your friends could change their minds at the very last minute today which can, in turn, upset your plans. But don't waste your energy trying to make them conform to your schedule. Ultimately, you like their unusual behavior -- perhaps it even amuses you -- so there's no need to try to rein them in. Your secret weapon now is practicing universal acceptance. Allowing for every person's uniqueness reduces the tension in your life and sets the stage for further cooperation.

Folks, you're missing the point about Donald Sterling - Allen B. West -

Not sure if you have redefined “confiscation” here, but if we go by the traditional definition, then you are way off. Mr. Sterling is an jerk that was told he couldn’t park his Maybach in the parking lot, sit courtside, or involve himself in any NBA business. He has made himself…Let me reiterate…HE MADE HIMSELF a pariah, and that happened long before he had this well publicized spat with his girlfriend (He is a married man by the way). He put the league at risk on more than one occasion, and now they have had enough…he will be forced to sell…not confiscated…making close to a billion dollars, yes, a billion dollars, that is real money, which he will be allowed to keep. He knew all the bylaws of this club for the ultra rich that he joined, and knew that it was subject to it’s own set of bylaws. As far as the President Obama rhetoric you were trying way to hard to twist this into…drop it seriously…I get it, someone you wanted to be president didn’t win, and it makes you upset when you here anything that you think your guy would have done differently…guess we will never know…but it has nothing to do with Donald Sterling, the LA Clippers, the NBA, or pop culture in general, so quit trying to make it that way.

Bare Necessities for a Better Physique

No matter your goal—getting lean or healthy—you need these foods on your grocery list.

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

Diesel Strength & Conditioning

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Muscle Building Barbell and Bodyweight Workout

You start the workout with five deadlifts and immediately transition into five broad jumps. Rest no longer than 60 seconds before moving back to the barbell. Although these are big power-and-strength moves, which typically call for longer rest periods, these submaximal loads and low rep counts allow for a little manipulation in order to infuse a slight conditioning element. Additionally, you may find that the broad jumps help produce stronger, cleaner reps when you get back to the deadlift, a result of a phenomenon known as post-activation potentiation (PAP).

Circuit Workout for More Upper Body Muscle

The cornerstone of this routine, which consist of mostly familiar moves, is the hand-to-thigh plank. This exercise is performed by positioning your hands and feet at shoulder width apart, arms at full extension, just as you would in the top of a push-up. While keeping your body straight and core tight, you will bring one arm at a time into slap your same-side thigh. Alternate hand slaps on each side being careful not to sway or drop your hips.

The Flying Solo Workout

But bodybuilding is an individual sport by nature, and bodybuilders tend to be self-motivated, independent thinkers. Does that mean you’re out of luck on the muscle mass front? No. You can still train your muscles with fiber-busting intensity well beyond the point of failure. You just have to train smarter than the average gym rat. That’s where we come in.

6 Ways To Kick-Start Metabolism

Anyone who treats exercise seriously wants to own a fast metabolism. Of course, anyone who treats exercise seriously also wants to own effortless six-pack abs and a 500-pound squat. However, there's a saying about wishing in one hand and unloading excrement in the other and seeing which gets filled quicker. In other words, if your genetics didn’t bestow upon you the world's fastest resting metabolic rate, you're going to need to put your wheels in motion and start paying attention to the details in order to give your metabolism a boost .

Arnold and Epic Meal Time Build Cake Tank

Arnold Schwarzenegger teamed up with the boys from Epic Meal Time again (remember their steak and egger sandwich ?) to whip up a dessert in the form of a protein-filled cake tank. This cheat treat is one for the ages, and the ingredients used in this recipe would make any gym rat trying to lean down turn pale, but we guess the team is really putting the "eat" in cheat.

Trick Out Some Killer Triceps

This is a great move, but typically you need a partner to place weight across your lap. If you don’t have a partner, sit on one bench and set the weight across your lap, then put your hands in position. Next, place one foot at a time on the opposite bench before you press upward onto your hands and move your glutes off the bench. At the end of the set, sit back up on the bench and remove one foot at a time from the opposite bench.

Chain Up for Chest Mass

Chain flyes are performed by attaching the handles you use to perform cable crossovers to a set of clanking chains and getting into standard dumbbell flye position on a flat (or angled) bench. You are still able to get some of the stretch (lacking in cables) that you feel with dumbbells. However, as your arms abduct to the fully stretched position, the chains (read: the resistance) unload on the floor. This removes much of the strain from the shoulders. As you adduct, or squeeze your arms back together, the chains start to lift off the floor again, giving you the peak contraction advantage of the cables.

9 Mindset Mantras for More Muscle

Most of us tend to look for external solutions to our bodybuilding problems. But did you ever stop and think that the true key to progress might lie somewhere within yourself ? Do you realize that the most powerful computer known to man is not sitting on your desk, but is stuck right between your ears, and smack inside your skull. I am talking about your brain, but more specifically, your MIND. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter,” is real.

Big Switch - Better Results

You’re doing it wrong. This is usually a cry you’ll hear from some skinny twerp who memorized a few YouTube videos and now thinks he’s qualifed to be your personal trainer. We know you know how to lift, but your progress could be stalling out. it’s not because you’re doing an exercise wrong, but because you’re not performing it the most optimal way. Here are three tweaks to moves you’re already doing that make them even more effective.

The Real-World Diet

The major components of any good diet are covered here: (1) Getting adequate protein to at least maintain muscle mass, which will help keep your metabolism high; (2) Limiting carbohydrate intake to only high-quality sources to eliminate the possibility of empty carbs being stored as fat in the body; (3) Loading up with sufficient fiber throughout the day to increase satiety and fat burning; (4) Including an adequate level of healthy fats through oils, nuts, and lean meats to further enhance satiety and deliver other healthy nutrients; and (5) Introducing a variety of vegetables to provide not only additional fiber but crucial vitamins and minerals, as well.

8 Vegetables for Guys Who Hate Greens

You and veggies don't mix. You're not alone. Only 19% of men get enough each day. If you're not among them, you're missing an essential source of disease-fighting, low-calorie nutrients. "Most guys only know the taste of vegetables that have been vastly overcooked or undercooked," says David Kamen, a professor with the Culinary Institute of America. To fix that, we asked Kamen for some tips on preparing the most hated vegetables. Read on for the 8 most (un)wanted. The 20 Fittest Foods >>>


In the ’80s, when they started appearing on everyone from Tom Cruise to Madonna, muscular middles went mainstream. Hard cores were no longer hardcore. In Arnold Schwarzenegger’s era, some champs worked their abdominals for 30 minutes daily. For some of today’s pros, crunch time only comes precontest. This article is for nearly every bodybuilder, from gym novices to Mr. O competitors, because most of us are letting our abs off easy. This month, we’ll examine the most frequent midsection mistakes and lay out ab solutions for making your center the center of attention. Class is in session.

What is the Best Protein Powder? - Born Fitness

At the end of the day, worrying about the speed of digestion or any special properties of the various protein powders is an exercise in nit-pickery. Protein powders are meant to be a quick and easy solution for more protein, and all powders fit that criteria (although you saw our thoughts on meat powder). Your primary goal should be to eat as much protein as possible from whole food sources, and then meet your protein goals by using the supplements that work best for you to fill the gaps. Whether that means choosing convenience and taste (whey), cooking (casein), allergies (pea and rice, or egg protein), or cost (soy), there’s nothing magical about powders but each can serve a purpose and help.

Get Crushed: Infinite Muscle Building Ladder

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym.

Cellucor NO3 Chrome at

Finally! After an extensive customer and fan driven beta testing process, Cellucor is ready to deliver the first news-worthy pump product in over a decade! Cellucor's NO3 Chrome is a pre-workout additive, the only Nitric Oxide pump product of its kind, harnessing NO3 technology and high doses of the most potent vasodilators available—in fact, NO3 Chrome contains more Arginine Nitrate than the entire proprietary blend of 'comparable' products!!

4 Steps to a Better Shave

No disrespect to the old man, but a lot has changed since Pops taught you how to shave with a handful of Barbasol and a Bic disposable. With the latest crop of precision instruments and products­—and the proper technique, courtesy of The Art of Shaving’s Thomas Cheung—you can turn the much-hyped “perfect shave” into just another part of your morning routine. Dad would be proud.

Carbs to Muscle

When you eat fewer carbs, your body undergoes all kinds of changes. Interestingly, your muscles start to “crave” carbohydrates. With fewer carbs, the ability of your muscles to utilize them — rather than store them as bodyfat — actually increases. When you return to eating more carbs, virtually all of them are stored in your muscles, making your physique look fuller and more impressive. This increase in glycogen stores triggers and supports protein synthesis, meaning that your muscles grow. So, pulling back on your carb intake for two or three days can actually help you grow. Just be sure to keep your protein intake a little higher during a carb cutback to protect against potential muscle breakdown, which is sometimes associated with a decrease in carbohydrate intake.

Workout Finisher: Single Plate Complex

Finish off your workout strong with this simple six move complex using a single plate.

Are You Too Busy to Work Out? Me Too. - Born Fitness

Not a #GetShredded member, but a #StartStrong member; and I seriously couldn’t echo the comments of “pjthiel” more. One of the most selfless trainers out there. I cant tell you how many times I’ve told people how happy I am that I get to work with you. I know that if I have a problem, you’ll respond quickly. I know that if I have a success to share, you will be happy and excited with me. I can honestly say that when I get your emails, I know that you’re actually happy for me – and I can feel your smile all the way from California. That’s something you can’t fake. For your support, I genuinely thank you from the bottom of my fit little heart (that is currently housed inside my “built by #BornFitness abs” – well, close to, anyway. You know what I mean). Hope your next gym sess is wonderful – and that you give yourself as many Bulgarian squats as you give me

Athlete Q&A: Spartan Racer Hunter McIntyre

What inspired you to enter OCR? I was hanging out with my friends and they started yelling about doing a Spartan Race. We all signed up and I ended up being the only one to complete the race. I was like, “This is awesome. It’s a brutal, all out effort with climbing ropes and throwing things.” I was hooked right from the start and the sport blew up. I did research and started chasing the best athletes like Cody Moat and Hobie Call to see if I can go toe to toe with them.

Build Your Legs

Most guys neglect their legs in favor of more chest and arm workouts. If you want to run down the beach on more than a pair of toothpicks this summer, we’ve got a routine that will bring your legs up fast. HOW TO DO IT CIRCUIT A: Immediately after your second set of the barbell squat (exercise 1), perform the jump squat for 60 seconds.

The Best Total Body Cardio Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Are You Overtrained or Undertrained?

So the point of all this is to encourage you to take a step back and examine what you’re doing in the gym, and honestly assess your workload. Before you so quickly label yourself “overtrained,” be sure you’re not, in fact, undertrained. And don’t be so sure that counting up the number of hours spent in the gym or the total number of sets completed will give you a good answer. I can’t even begin to describe how many unfortunate souls I’ve seen over the years who’ve spent countless hours in the gym, yet had pathetic development.


Brandon Lilly, owner of the highest RAW powerlifting total in 2012 (308's/Super Heavyweight), discusses how he has been able to improve his physique while gaining strength over the last few years. Nate and Brandon discuss training, budget, and goal setting tips that will help you look, feel, and perform better than ever. Join STRONG360 to listen to this entire interview!

Send Mom Flowers for Mother's Day

Send Mom Flowers for Mother's Day

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.

7 Signs You Need to Reset Your Dating Expectations

There’s no science behind meeting Mrs. Right, but if you find yourself down and out time and again, you might be setting the bar too high—or worse, too low. Holding out for a better fit—or settling for a so-so chick—is common, and setting the right expectations isn’t always easy. If any of the following scenarios apply to you, it may be time to adjust your standards to find the woman you're looking for.

4-Week Fat Loss Lies - Born Fitness

The main photo is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one exception: the 4-week promise stamped on the front of the book. It’s something I argued against. I understand and respect my publishers decision (books must be sold!) but I didn’t like the misleading mindset that plagues most fat loss plans. In fact, in the actual text you won’t see such bold claims and there’s a good reason.

3 Protein Bars You Can Make At Home

You would never chase a workout with a Snickers, but if you scan the ingredients of the chocolate–peanut butter protein bar stuck to the inside of your gym bag, you’ll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors and flavors, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that! Making protein bars at home is easy (many recipes don’t even require an oven), and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook , it’s a foolproof way to take your body and health back into your own hands.

The Great Fitness Error - Born Fitness

I’d love it if you addressed pregnant women in one post. I was 5’2 and 120 when I became pregnant with my first child (I’m still 5’2– ha). I ballooned up to 183 and over a year got back to 136 before becoming pregnant again. I’m trying to “reign it in” to avoid excessive weight gain this time around but there is a lot of conflicting– or even missing– information out there when it comes to nutrition and exercise during pregnancy. As someone who has always been fit and found it easy to maintain my weight, I can’t help but think hormones have/had something to do with my weight gain and with my inability to get it all off (I actually went back and forth from 140 to 136 about 5 times in as many months– FRUSTRATION CITY). Or maybe age? I’ll be 32 this year. Anyway, please don’t forget us preggos!

BCAA 3:1:2™ - MusclePharm®

With MusclePharm®’s BCAA 3:1:2™, you get a patent-pending branched chain amino acid complex that not only delivers when it counts but gives you precisely what your body needs.*

Multi-Vitamins Make Multi Sense

Believe it or not, the most necessary bodybuilding supplements in your arsenal may not be your creatine or protein powder, but rather your daily multi-vitamins. True, these micronutrients (i.e. vitamins and minerals) won’t be directly responsible for packing on the muscle mass, but they will provide a foundation that enables the rest of your nutrition program to have optimal effects.


Nevertheless, while most people can picture a squat, many have trouble imagining a hip hinge in their mind. So to start, picture a door hinge. The joint in the middle rotates while the side brackets remain rigid. This, in a nutshell, is how hip hinging works. The torso is braced and held rigid on the north side of the hips. Below the border, there's a relatively stiff lower-body guided by hamstring tension. The only dramatic movement is at the hips.

All Products - MusclePharm®

Find MP® products near you!

Who Wants to Buy the Clippers?

NBA commissioner Adam Silver emphatically ousted maligned Los Angeles Clippers owner Donald Sterling Tuesday, handing down a lifetime ban from the team and the NBA and a $2.5 million fine to the echoing applause of basketball players, executives and fans everywhere. Silver “strongly encouraged” NBA owners to force Sterling to sell the team after his alleged racist rant was recorded and leaked to, and then took over newswires across the country.

The 5 in 5 Gain Plan

Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.

7 Popular Lifts You Can Live Without

“Just watch what everyone else does in the gym. If you do the opposite, you’ll get in great shape ,” he quipped. Some of his thoughts on certain staple lifts will likely surprise you. “There is a time and a place for all of the exercises I mention, but sometimes the risk just isn’t worth the reward, or the movement isn’t necessary." 

Cook A Delicious Hangover Cure

What you’ll need: ¼ cup vegetable oil 10 cloves garlic, minced ½ lb. merguez sausage , casings removed 3 spicy green chile peppers, such as Anaheim, jalapeno, or Serrano, cut into strips 6 tomatoes, sliced ½ Tbsp salt 1 Tbsp hot paprika ½ Tbsp sweet paprika 8 eggs Warmed pita, for serving How to make it: 1. In a large cast-iron skillet, heat the vegetable oil over medium heat. Add the garlic and cook until browned, 1 to 2 minutes. Add the sausage and peppers and cook until the sausage browns, about 2 minutes for two minutes. Add the tomatoes to the pan and cook until softened, 2 to 3 minutes. Add the salt and paprika. Stir until well combined. 2. Lower the heat to medium-low and carefully crack in the eggs. Cook until the whites of the eggs set, 3 to 5 minutes, popping the egg white bubbles with the tip of a sharp knife. (That way, the sauce won’t explode all over your kitchen.) Remove the skillet from the heat and serve with pita.


Six Fat-Burning Ingredients You've Never Heard Of

Trying to get all of these ingredients would be overkill and a waste of your money. Instead, look for supplements that have two or more of these ingredients along with other known, effective fat-burners like green tea extract and caffeine. Sesamin is one product you can readily find as a stand-alone, and it goes great with any multiple-ingredient fat-burner. Regardless of the product you choose, follow label instructions closely for the best and safest way to take them. Supplements with the following ingredients will get you ripped up instead of ripped off.

Build The Perfect Shoulder Workout

My dad is a construction wizard. I’m thoroughly convinced he could build a house from scratch. Once, when my wife and I were remodeling our condo, he freestyled a doorway arch worthy of a Spanish villa. We wanted ceramic tile, which he had never done before — no matter, though, he just quickly thumbed through one of those DIY books near the registers at Home Depot, made a few mental notes, and proceeded to singlehandedly replace the kitchen floor within the week, from the underlayment to expert cuts for the corners. Bob Vila has nothing on this man.

Warp Speed Six Pack

HOW IT WORKS Your core (the abs  and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss — after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

All-Access Backstage Pass to the 2014 Arnold Brazil

Photographer Per Bernal takes you behind-the-scenes with Arnold Schwarzenegger at the 2014 Arnold Brazil.

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