Top Videos
Layne Norton UK tour announcement - May 2014 with Ben Coomber - Layne Norton and I will be touring the UK in May 2014 for 3 days of learning. This is something me and Layne have been plann...

The Positive Business Plan: Mark Fisher and Michael Keeler at TEDxBroadway

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TED...

Levrone Report. Com • Summer Transformation Week 2 Update

Hey hey guys just wanted to check in midweek hope you guys are on track with your transformation. Questions:

Upper Body Blast: Banded Bench & Heavy Rows

http://UndergroundStrength.TV - Underground Strength Insider Sign Up & 3 FREE Gifts UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Bodyweight Bodybuilding - h...

[View All Videos]

Top News

People tend to do repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential. That being said, there are some basic exercises that you'll always see in my arms workouts. I think barbell or dumbbell curls should always be done for biceps and some type of close-grip bench or a skull-crusher movement should always be performed for triceps. There's just no getting around the fact that these are some of the best, old-school arm movements for pure size and thickness.

Sagittarius Horoscope for Wednesday, April 9, 2014

Wednesday, April 9, 2014 - Meeting your match is momentarily enchanting today as someone with lots of big ideas captures your imagination. However, you might wish that you could escape if the energy gets to be too much, but you won't likely try very hard. No matter what you do now, philosophical conversations seem to follow you around. Fortunately, you can learn something quite valuable from your interactions with others. Keeping your mind open enables you to widen your horizons and cover new ground.


Forgot your password?

M&F Cheat Sheet: Core Construction

It’s not just your abs, people. By understanding what makes up the core and how valuable it really is, you can see greater results in, well, everything else.

5 Muscle-Shocking Methods You Forgot All About

To introduce rest-pause training into your routine, start by picking one exercise at the beginning of your routine, preferably a heavy hitter like back squats, bench press, etc. After a thorough warm-up, load the bar with a weight that equates to somewhere between your 3- and 5-rep max. Get under the bar and perform one repetition. Rest 15-30 seconds, then repeat. Aim to complete 10 sets. Once you can get all 10 with good form , increase the weight for your next session. Because rest-pause training can be extremely taxing, start with only one or two exercises a week and progress up.

8 Ways to Up Your Protein Intake

Everyone knows protein is essential to  building muscle , but you don't always have the time to cook a meal every night or the money to constantly buy fresh meat from the butcher. If you're having trouble fitting a  protein-packed meal plan  into your daily routine of working and working out, here are some nutrition-saving tips to make sure you're getting all you need to make sure your gym gains aren't going to waste with the wrong fuel.

10 Reasons You're Not Building Muscle

Building muscle and packing on the pounds isn't just about "picking things up and putting them down." What's holding you back?

8 Reasons You're Not Getting Ripped

If you’ve upped your diet and training regimens these past few months but still aren’t satisfied with the results you’re seeing, now’s the time to iron out the kinks if you plan on sporting your new-and-improved 2014 beach body this summer. Skirting the obvious — changing your workouts consistently, adopting better sleep hygiene, staying hydrated, and keeping cheat meals to an absolute minimum — these eight things can also hinder your goals of entering the summer as shredded as possible .

Tell Starbucks to stop serving Monsanto: no more GMOs in our lattes

Tweet Pin It (NaturalNews) When you buy a latte at Starbucks, you may be inadvertently funneling money into Monsanto's pockets , too. It turns out that the milk served in Starbucks products comes from cows raised on genetically modified animal feed such as GM corn and soy products. "These crops degrade the quality of our land and water, perpetuate corporate-controlled agriculture, and have potentially negative health impacts on livestock," says GMO Inside . "Additionally, the overuse of antibiotics in industrialized farming is contributing to the spread of antibiotic-resistant bacteria, putting us all at risk." Because of this, launched a campaign to convince Starbucks to get the GMOs out of the dairy supply chain. Click here to read the full announcement .

March Smoothie Madness: Vote for Your Favorite Smoothie Ingredient

It’s March. You know what that means. It’s time for spring and basketball and smoothies. That’s right, we said smoothies! We’re pitting the best smoothie ingredients against each other in our first ever March Smoothie Madness bracket showdown in order to crown our readers’ favorite smoothie ingredient of all time. Do you have mandatory go-to smoothie mix-ins? Now’s your chance to profess your blender must-haves to the world.

One and Done

To take advantage of this recruitment pattern, Zickerman says to select one exercise for your targeted muscle group and aim to take a full 10 seconds on the positive, a full 10 on the negative and to throw in a 2-3 second squeeze at the top of each movement. To do this, select a weight that you can handle normally for 15-25 reps and count on getting 5-7 total reps done. It may not sound like much, but trust us — it'll feel like your muscle bellies had been doused in jet fuel and set ablaze.

No Gym? No Weights? No Problem

Not only will this high-octane workout will test and challenge your cardiovascular and muscular endurance, it will also target virtually every body part and muscle. Plus, you'll burn more fat due to the excessive post workout oxygen consumption (EPOC). Give this workout a try next time you can't get to the gym.

Iron Sport Gym

Ever since Iron Sport have been at it’s current location of Chester Pike at South Ave in Glenolden (otherwise known as the intersection of unemployment and desperation) a strange event has been occurring almost on a weekly basis. Since the train trestle is right at our intersection and some trucks can’t fit under it or […]

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

Prepare to Get Lean with 1.M.R Vortex

When your primary goal is increasing energy and body-fat loss, you need to rethink your typical supplement protocol. We’ve put together a list of supplements that will help you have great workouts when you have less macronutrient (carbs and protein) fuel in your tank. These supplements boost focus, energy, and hydration before workouts so you’ll be able to train harder for longer, stimulating greater body-fat loss. Here are a few supplements you should consider adding to your pre-workout shake:

Skipping breakfast: Will it really make you fat?

Of course, it’s normal to report your results in the abstract — which, for those of you who have forgotten science class, is the little précis at the beginning. It summarizes the research. And it’s this abstract that busy researchers rely on when compiling meta-analyses.

10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

Acid Trip

cine. Researchers from McMaster University in Hamilton, Ontario, reported recently that men who consumed whey protein after exercise, either by consuming the entire drink rapidly or consuming it spaced every 20 minutes over a 200-minute feeding period, had dramatically different results despite consuming the same amount. Muscle biopsies taken from the subjects found that muscle protein synthesis was elevated to a greater extent after rapidly consuming a large single dose of whey protein than after consuming it in smaller portions over a longer period. There were greater changes in anabolic signaling pathways for muscle hypertrophy (growth) after rapid rather than slow consumption.

Get Complete with the Front Squat

You may also notice that your wrists are sore from supporting the barbell in the “rack position,” which finds you resting the bar on your front deltoids, with your elbows up. In this position, a lot of guys put only their fingertips on the bar for added balance, but it still requires a good degree of wrist flexibility. These aches and pains are normal, so don’t be alarmed by the soreness you experience the first few times you do the 5x3 front squat workout with very heavy weight.

Rock Hard Challenge 2014 Meal Plans

Some nutrition experts say diet is 80% of the fitness equation. Others say 90%. Either way, we know that there’s no way to out-train a bad diet. (Ask any 300-pound powerlifter.) The sample meal plans here are comprised entirely of whole foods—with the exception of a few key supplements. Bear
in mind, these are only sample meals, so you don't have to stick to them exactly. However, any substitutions you make should be comparable to what we have listed here.

Zach Even - Esh

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

Build Your Chest With Functional Training

Think functional training can't add mass? Try this program and see for yourself.

Even Stronger Than They Look: Kai Greene

Witnessing Greene’s workouts can be confounding, because he can make light resistance do the work of heavy metal. But he can rule that heavy metal, too. I watched a chest workout in August 2010 in which a 294-pound Greene bench-pressed (with a suicide grip) 495 for 4 reps and then incline-pressed 405 for 6. He’s also hoisted jaw-dropping poundages on back and leg days. But, like Ronnie Coleman, he always lifts for reps and always to stimulate growth, not boost power.

The 4-Week Kettlebell Shred

Pavel says: Perform the exercises in the order they are listed. For example, on Monday of Week 1, do 3 sets of 5 reps of the double kettlebell front squat followed by three sets of five reps of the double kettlebell press. Take a four- to six-minute rest between sets. It seems like a lot of rest but don’t rush your training; this is not a lactic acid smoker, but serious strength training. On Mondays/Thursdays use 5-8 1RM in the double kettlebell front squat  and double kettlebell press.  For the kettlebell swings , beginners use 53 pounds, while advanced strength trained athletes use 70- 106-pound kettlebells.

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.

Bodybuilding Nutrition 101

"There's no such thing as a dumb question,"” said your cheerful kindergarten teacher. But she was deeply mistaken; ask a dumb question at the gym or, God forbid, on an Internet message board and you could be in for a world of hurt. So if you want to know more about how to eat right build muscle and lose fat, keep your mouth shut and read up. We've got your essential nutrition queries covered with our answers to your top 10 questions.

3 Gut Check Moves that Burn Fat Fast

New challenges hold new results for those willing to take them on. Try these three dynamic, multi-joint moves for a jacked metabolism.

AMRAP'ing with Jason Khalipa

Well, for the most part it’s really meat and vegetables—keeping it simple. It’s the old-school way of eating, the real way. But I’m not going to be that guy who, if it’s my birthday and someone brings me a cupcake, I’m not going to eat it. You’ve got to not take things so seriously. I think sometimes people get so caught up in CrossFit. It’s like, CrossFit is great, but let’s take a step back and live our lives. At the end of the day, if you’re too wrapped up you’re never going to be able to sustain, ever. I’ve watched it so many times. It’s like clockwork. People come into CrossFit and they’re all gung-ho. They go from zero to 10 overnight, then all of a sudden they’re burnt out. Instead, take your time; you don’t have to go crazy. That’s the thing about fitness and that’s the thing about life: Take your time. Chill.

The Shakedown Episode 2: Banana Oat Smoothie

Each week, fitness director Sean Hyson runs you through quick, easy recipes that give your protein shake an additional nutritional punch along with better flavor and a greater macro count. Each shake comes in at less than 500 calories, and requires just a handful of healthy ingredients you can find at the supermarket.


The Greeks believed in these proportions for three reasons: to perform athletically and in battle, to live a long time with good health, and to be attractive in order to pass along genetics. I can't argue with these goals. They seem to reflect what many gym-goers want for themselves: a body that looks, feels, and performs better.

Men's Fitness Editors' Top Cheat Meals

Sure, we comb through the latest health, fitness, and nutrition research day in and day out. We know how and what to eat for shredded abs, increased energy, and boosted immunity. However, we aren't saints. We've got our own vices and give in to our favorite fatty and sugary foods just like you. Cheat meals or snacks are actually encouraged (in moderation) when building and following a sustainable healthy lifestyle. What's life without a little rule-breaking every now and then, right? From large Sicilian pies to pancakes and frozen candy, here's what the inside guys grab when they're loosening the reigns on their healthy diets .

FD Fighter Diet Deadlifts (Athlete)

Pauline, I just wanted to say thank you for your DAILY inspiration and encouragement to all of us who buy your ebooks, and follow you on Facebook. I recently posted a picture on my Facebook and was shocked at how many positive comments I got, and disgusted at a couple females who thought “muscles” were gross, and even asked me what I was doing to get so defined, implying what? ! I was proud to say “FOLLOW FIGHTER DIET ”!!! At 45 years old I am THRILLED when folks at the gym think I am a “sister” to my 21 year old son who is a United States Marine! Haha I have 8 of your ebooks and am excited to get more as my financial situation improves. My favorites have been the butt bible 1 & 2 and deadlifts, but I love every single one I have gotten! J I have also loved your Greens! Tha

WWE Legend The Ultimate Warrior Passes Away

"No WWE talent becomes a legend on their own. Every man's heart one day beats its final beat. His lungs breathe a final breath. And if what that man did in his life makes the blood pulse through the body of others and make them bleed deeper and something larger than life, then his essence—his spirit—will be immortalized. By the storytellers, by the loyalty, by the memory of those who honor him and make the running the man did live forever. You, you, you, you, you, you are the legend makers of Ultimate Warrior. In the back I see many potential legends. Some of them with warrior spirits. And you will do the same for them. You will decide if they lived with the passion and the intensity. So much so that that you will tell your stories and you will make them legends, as well. Ultimate. You are the Ultimate Warrior Fans. And the spirit of the Ultimate Warrior will run forever!"

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.

Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

9 Foods an Athlete Would Never Eat

Athletes see each meal as an opportunity to refuel—How much protein can I fit into this meal? How can I add more good fats? —because it’s what drives their performance. Nutritionally void foods like artificial sweeteners have no place in their diet. Not only do they offer no health benefits, but consuming artificially sweetened foods like a can of diet soda per day could significantly increase your risk for health problems and weight gain , says a study out of Purdue University. Artificial sweeteners trick the body into thinking it’s consuming real food, and because they’re over a hundred times sweeter than the real thing, your body starts producing insulin (the fat storage hormone). You’re better off consuming the real stuff in moderation.

Labrada Lean Body Hi-Energy Fat Burner at

Warnings: Keep out of reach of children. Not intended for persons under the age of 21. Consult your physician before use. Do not use if you are taking prescription or over the counter medication. Do not use with alcohol. Do not use if you are pregnant or nursing. Do not use if you have, or are being treated for high blood pressure, heart disease, renal disease, hyperthyroidism, spasms, migraines, psychiatric disease, or any other medical condition. Do not use if you are allergic to any ingredient in this product. This product contains caffeine and other stimulants and may cause nervousness, light headedness, irritability, sleeplessness and rapid heartbeat. Stop use of this product and seek medical help if you experience any of these symptoms. Limit use of any food or drinks that contain caffeine while using this product. This product contains ingredients that may be banned by some athletic or government organizations, including military.

Zach Anner Inspires You to Hit New Milestones

YouTube personality Zach Anner releases a hilarious Workout Wednesday inspiring his viewers to strive for new milestones (because kilometerstones sounds stupid).

Episode 28* IFBB PRO Mark Dugdale

Welcome to another episode of GEAR’D UP. Today our guest of honor is IFBB PRO Mark Dugdale. This is an absolute honor to be able to have icon Mark on our show GEAR’D UP. In this episode we discuss the following:

Sexy glutes by Pauline Nordin

So, that leads me up to the women and "shaping the buns"... Yeah we know the adductor machine and the butt blaster is more FEEL-able, but it does not add the thickness you need to fill up a diet-deflated behind! And all the cardio don't help either, your cheeks will just get flabbier and flabbier and yeah I know it seems like everyone of the movie stars went to the doctor and sucked out all the fat in the butt because they all need to get their glutes back, but it does not look sexy, it does not look pretty and it is the worst thing you can do for your BACK. You say byebye to your buttocks you say hello to lower back pain. The back needs its assistants, and those are the glutes.

41 Timeline Photos - Official Muscular Development Magazine | Facebook

Official Muscular Development Magazine's Photos

Superhero Shoulders!

This is a simple, but very effective, program for building super wide, super thick and super deep shoulders, just the way female news reporters like them. We break these down into three categories: those that target the medial head (wide), those for the anterior (thick), and those for the posterior head (deep). Keep in mind that no exercise completely excludes ancillary involvement, not just from the other heads, but from other muscle groups. So we highlight primary movers and secondary movers for each.

Trapped by Homework

Before the injury, I had never considered doing dumbbell shrugs to work my traps. The equivalent of 650 pounds in dumbbells would be two 325-pounders, and dumbbells that heavy simply don’t exist. I had no other option except to use dumbbells totaling a much lighter weight. At first, I thought I’d lose size in my traps as a result of the lighter weight, but the opposite wound up being the case. The dumbbells allowed a range of motion I couldn’t experience with a barbell. The result was growth and unprecedented traps stimulation from bottom to top. As with all of the other exercises in my routine, there is a specific form that must be adhered to for the dumbbell shrug to be maximally effective.

UFC Fighter Dominick Cruz

"Cruz is a very unorthodox stand up fighter who tends to strike at odd angles. He's very hard to hit, due to some excellent footwork, and has a great upper cut. In other words, the former wrestler is one of the best stand up fighters in the bantamweight division.

Zydrunas Savickas Wins the 2014 World’s Strongest Man

The 2014 World’s Strongest Man was held several months earlier than usual, making the event that much tougher this time around. The early start gave the competitors less time to prepare and recover from the last WSM, which took place late last summer. However, that didn’t stop the three MHP athletes who entered from dominating the event, as they captured 3 out of the top 4 spots. In addition to the 1st place finish by Savickas, Brian Shaw took 3rd and Mike Burke took 4th. The 2014 WSM marked the sixth consecutive year that an MHP athlete (either Zydrunas or Shaw) has claimed the top spot.

Eating Bacon Fries Your Sperm Count

Men who eat processed meat like sausage and lunch meat—even as little as one slice of bacon daily—have lower sperm counts than those who eat them sparingly, says a study on the diets of men in couples who were having trouble conceiving . On the bright side, the research also suggests that eating a piece of white fish (like cod or halibut) every other day could improve sperm quality.


Twelve trained men underwent two weeks of supplementation with either betaine (1.25 g twice per day) or a placebo. Following a two-week washout period (taking neither betaine or placebo), subjects switched groups. Those that were taking betaine began taking a placebo and vice versa. Before and after each two-week period, subjects did a workout session. Circulating GH, IGF-1, cortisol, and insulin were measured. Muscle biopsies were taken from the quads and analyzed for signaling proteins (Akt, p70S6k, AMPK). Betaine supplementation produced a near significant increase in GH and significantly increased IGF-1 levels. Not only that, betaine also significantly decreased cortisol levels. There was no difference in insulin levels. As for signaling proteins, betaine increased resting total muscle Akt (anabolic). Betaine potentiated phosphorylation of Akt (anabolic) and p70S6 k (anabolic). Phosphorylation of AMPK (catabolic) decreased during both treatments, which is a good thing. Betaine supplementation at about 2.5 grams per day enhanced both the anabolic hormonal profile and the corresponding anabolic signaling in muscle tissue.

Iron Maiden: Anya Star

This Russian beauty nearly missed her call to the stage at last year's Arnold Classic. That didn't stop her from winning the title.

Vegetarians Not Always Healthier Than Carnivorous Counterparts

The study surveyed over 15,000 people, a mix of vegetarians, vegetarians who eat eggs and cheese, and meat eaters. The results showed that more than 30% of vegetarians surveyed had allergies, while less than 17% of participants who regularly included meat in their diet had allergies. Vegetarians were also more likely to report chronic health conditions, like heart disease and cancer, than meat eaters.

Retro Athlete: Charles Clairmonte

He stayed there for two more years. Although he never won another pro show, Clairmonte landed in the top three seven times in 1994 and 1995, including the 1995 Arnold Classic. His placings faded over the next two years as mass monsters dominated, and he competed for the final time in 1997 at age 34. Having quickly traveled full circle, his final hurrah was, appropriately, the English Grand Prix, where he was next to last, leaving observers to wonder if they had imagined how great he had been four years prior. But he was great.

51 Shawn Rhoden: Aesthetics
52 8 Trends You Need to Be on Top of This Spring
53 Super Pump Shoulder and Arm Workout
54 Can You Get Beefy Without Meat?
55 AMI/Weider All-Stars
56 Kai Greene's Answer to Muscle Growth
57 The New Generation of Hot Cars
58 5 Sex Myths She Believes
59 9 Foods an Athlete Would Never Eat
61 The Better-Skin Diet