Top Videos
Military Physical Training (Athlete)

Badseed ...Training Biceps with some Arnold Curls #CodGhosts theme.

This is a great exercise for thickening up those biceps and getting that peak up. Try hitting them with 3-4 sets of anywhere between 10-12 reps. I normally t...


John Hansen's winning posing routine from the 1992 Natural Mr. Universe in California

Chest Shoulders / 2014 Body Transformation

This is few clips from my workout in the GYM for Chest & Shoulders. Flat Bench 4 sets of 315lb for 8 reps Incline Bench 4 sets of 315 for 6 reps Cable Cross ...

The Spartan Lifestyle | Behind The Scenes with Joe DeSena (footage from Barbell Shurgged) - Subscribe for Newsletter & Training Course You've asked what happened "behind the scenes" when me and my homies from Barbell ...

[View All Videos]

Top News
30-Minute Full-Body Workout

Some people just aren’t able to do 15 straight sets in a half-hour, probably because they’re accustomed to resting too long. This “choose-your-adventure” method requires you to train each bodypart in five-minute increments so you never lose track of time. For safety reasons, all the exercises are done on machines - you’ll probably fatigue quickly and will be working off of limited rest, and machines tend to be safer.

2 Timeline Photos - Fighter Diet for Men | Facebook

Fighter Diet for Men's Photos

2014 Dallas IFBB Pro Europa Championships

Interview with IFBB Pro Manuel Romero at the 2014 Dallas Europa

Interview with IFBB Pro Manuel Romero at the 2014 Dallas Europa

Dennis James interviews IFBB Pro Manuel Romero from the ProSupps booth at the 2014 Dallas Europa.

Sagittarius Horoscope for Saturday, May 10, 2014

Saturday, May 10, 2014 - It seems as if your friends are being hypercritical of you today, and you might think their judgments are unfair. Perhaps they're expecting too much from you and you feel that they are keeping you from your pursuit of happiness. However, they are only protecting themselves from getting swept up into your next wild adventure. There's no reason to wallow in discouragement; you can follow your bliss whether or not anyone joins you on your journey.

JustUnfollow - Grow on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

The Fit 5: Eating for Abs

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

19 Things Every Man Should Own

We're grown-ups now. It's time to put down childish things. Your PlayStation is no longer your most prized possession. Air Jordan's have moved from everyday attire to casual wear. Most of all, you've started doing things for yourself. That means you require a list of necessities, and that's where we come in. We've done the leg work. Some items you might have already and others might be on your wishlist. But here's a rundown of everything a man like you needs.

9 Habits That Make You Look Older Than You Are

The fountain of youth has yet to be discovered, but there are still ways to delay the aging process. Make these lifestyle changes if you want to start feeling and looking younger now.

The Butt Bible Pak

“So I finally came back after a short period of studying for my law school entrance exam, and I’m finally ready to post result pictures from doing the Fighter Diet and the Butt Bible Workout. I don’t have a long story, honestly, I just have always been bottom heavy even though I’m 5’1 and 115 lbs. Well guess what, the butt bible  transformed my butt ! I’m still working out as I have a few more weeks to go, but here are some results pix. Yes, they are pictures of my butt; however, I am in a bathing suit The space next to it is blank because I’m waiting to put up week 4 and week 6. sooo here we goooooo …. as you can tell in the first week, i had a dimple in my butt cheek (lol) saddle bags , jiggly thighs, and a saggy butt.. and week 3 the dimple has disappeared and my saddle

Does Your Whey Protein Powder Suck?

The truth is, these are serious questions. You know that taking whey protein at the right times of day can make all the difference in between building an extra half-inch on your arms or adding 20 pounds to your personal best on the bench press. But not just any whey will do. There are great whey protein products and there are not-so-good whey protein products. And being able to tell the difference between them can be critical to your gains.

7 Exercise Swaps for Total-Body Balance

Although barbell exercises are usually the best way to increase strength and muscle fast, they often disguise muscular imbalances, which can and often do hinder growth. It's important to work unilaterally (one side at a time) as well bilaterally (both sides at a time). Ryan LaPlaga, C.S.C.S., provided us with seven barbell exercises, and counterparts, that can be used to eliminate muscular imbalances that may be holding you back.

The Summer Body Project: Get Featured on

Are you taking on The Summer Body Project ? If so, you could be featured in a photo gallery on Between May 1 and July 1, post a photo on Instagram, send us a tweet on Twitter, or send a message to our Facebook page with your best summer body selfie. Use the hashtags #SummerBodyProject and #SummerBodySelfie.

6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

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.

Sparkling Citrus Punch

Forget the sugar-laden store-bought stuff. Give this recipe a whirl.

Phil to the Brim

“In 2011, I was ripped, and it shocked people that I could still get that kind of conditioning as big as I was,” Heath states. “Then last year [2012], I thought Kai was going to try to come in with all this dense muscle, so I came with a fuller look. The only problem was Kai went leaner. So, everyone was talking about this [2013] being the year he would get me. Well, what I tried to do was combine those two looks, 2011 and 2012; get the ripped look with the full look. I knew if I could do that, no one would beat that.”

5 Easy Moves for Beach-Ready Abs

With summer quickly approaching, pretty much everyone envisions a stroll down the beach with their abdominals muscles on show for the whole world to gaze at, but how do you get your abs into such amazing shape? Fear not, as I will be revealing tips to make sure you never have to wear a T-shirt again.

Get Crushed: 10-20-30-40 Gut Check

Keep the puke bucket close at hand for this one because you are going to need it. This circuit includes 4 movements that will challenge every muscle in your body, your cardiovascular fitness and your mental toughness. As the name implies, this workout is a definite gut check.

M&F Raw! #85 - Bench Bridge

In this episode, Jim Stoppani, Ph.D., shows you a great hamstring exercise that involves minimal equipment.

The Best Barbell Workout

Perform the exercises as a circuit , completing one set of each in turn without rest. If an exercise feels easy using the load you have available, perform your reps slower and with more control. (Or, if you have extra weight, load it.) Another option is to choke down on the bar. Gripping it lower will decrease your mechanical advantage and make the exercise harder. After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week, resting a day between sessions.

6 Bench Press Variations

The bench press is responsible for adding more slabs of muscle to the chest, shoulders and triceps than any other exercise – it’s the unchallenged champion for development in those areas. But when the flat bench press fails you, there are some other options you can use to get your gains back on track. Let’s take a look at some bench press variations that can change the muscle recruitment in your pecs and lead you to a mightier max.

2014 NPC Natural

Welcome to the NPC Natural Suncoast Classic.  Check back here for updated news and contest information. For Contestant entry forms and related information, see the Contestants page. John Hansen – Show Promoter Contact John via Email

11 Green Foods for Every Dude's Diet

A fast and easy way to get your greens: down ‘em in juice form. Our go-to pick when we’re flying from point A to point B: a freshly-squeezed blend of kale, apple, pineapple, and chia seeds at Jamba Juice (190 calories for 12 ounces). The gluten- and dairy-free drink is 100% juice and a good source of vitamins A, B6, C, and K. Find Out How to Score Free Juice and Smoothies at Jamba Juice>>>

An AB-solute Must!

Hanging leg raises are an absolute must for lower ab development. With your knees slightly bent, raise your feet until they’re past parallel with the floor, then lower them back down in the same controlled motion with which you raised them. And when it comes to tightening the obliques, nothing beats broomstick twists — which can also be performed while sitting on a Roman chair — because they make the obliques especially hard.

Ben Pakulski Podcast | Muscle Expert Interviews | How to Build Muscle

We are unable to find iTunes on your computer. To download and subscribe to Ben Pakulski Podcast | Muscle Expert Interviews | How to Build Muscle by Ben Pakulski, get iTunes now.

Dissolving “The Little Man Inside Your Head.”

Jenkins was blasted out of his blissful reverie. He’d been on another planet—an imaginary food fantasy planet, then a piercing 120-decibel bullhorn message from his tormentors snapped him back into Hell Week.  Suddenly he was back on the beach, back in the reality of Hell Week.  His legs were beyond leaden, and his breathing sounded like an overloaded steam locomotive heading up Pike’s Peak.  He wanted to go back to his fantasy food world, but the gossamer strand leading to it was irreparably shattered.  Now, the Little Man inside Jenkins’ head went to work, addressing his true inner self.

How to Dress for a First Date

Everyone’s heard the old cliché “don’t try too hard.” Well, we disagree. First of all, your appearance, at least to her, is an indicator of your level of respect for both her and the date. Second, no matter how hard you try, when you show up to meet her, you’re just you; she doesn’t know how you normally dress (although hopefully your look isn’t too dramatic a departure from your usual style). So relax. She’s not going to think you’re a stuttering virgin because you’re wearing a suit.

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted? Whether you’re a serious athlete who has come off a long, intense preparation, an athlete who had to go into “system shock mode” and basically starve yourself to achieve your results, or if you’re an individual who has gone from one extreme to the other with your body and are experiencing a sluggish or what seems like a nonexistent metabolism—you can get back on track. In this article, I’ll lay out the necessary steps to recharge your metabolism to have it running more efficiently than ever.

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.

FiveFinger Shoes Still Have Utility

There are other utilities outside of running that are perfect for FiveFinger shoes - namely, weight lifting. Deadlifting and squatting are known to be best done with as little distance between you and the floor as possible; ideally, barefoot. You need a stable base that other cross-traning shoes don't provide. Since most gyms don't allow you to shed your shoes and socks, this could be a new niche that FiveFinger shoes could fit into, a space that specialized weight lifting shoes and Chuck Taylors have long occupied. Many lifters swear by FiveFingers.

Saturated Fat: Fact vs. Fiction

Your grandparents never thought twice about eating foods that were loaded with saturated fat. Not long ago, people drank milk with cream on the top, ate whole eggs for breakfast, and enjoyed steak for dinner—and led normal, healthy lives. Yet today, despite all the warnings we’re told to heed about saturated fat and its deleterious effects on the heart, cardiovascular disease is more prevalent than ever. We corralled some of our most trusted nutritionists and asked for their best advice on saturated fat.

Upgrade Your Spring Dress Shoes

When it comes to getting dressed up for a business meeting or special event, your shoes should be the quiet strength of your outfit. You will always get more mileage out of the classics – derbies, wingtips and loafers in black, brown and navy. That’s a traditional outlook, sure, but classic doesn’t have to mean boring. The best men’s shoes combine old world craftsmanship with modern detailing from luxury shoemakers like Tod’s, Lanvin, Saint Laurent and Salvatore Ferragamo.

34 Jay Cutler Trains Back

FLEXonline goes to the gym with Jay Cutler, where the 4X Mr. Olympia trains back the night before the 2014 Jay Cutler Desert Classic.

Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

Lani & Fighter Diet Butt Bible

Some stats (I wish I had taken measurements) I started at 123 and am now 128 but my clothes still fit looser than before (I am 5'7").  I have gained so much knowledge, strength, and confidence.  Thanks!  for everything.... I am 39 years old and a proud mother of 2 beautiful girls, almost 3 and 1.5 years.  I discovered your Butt Bible DVD while between pregnancies.  I've always been obsessed with my butt (I know you can relate!) and was bored of the DVD I had been doing so looked around and discovered yours.  I expected another aerobics type of routine that included a lot of body weight squats and lunges....not a weight based workout. I loved your attitude from the start - hard work does pay off and I really found it refreshing that you didn't bull shit your audience into thinking anything but the fact that discipline and dedication were the only way to real results. I have always been a cardio junkie, did some weight training in the past but not for long periods of time.  I really enjoyed the DVD but needed to move on so I looked you up on Facebook and discovered Fighter Diet.

2014 Dallas IFBB Pro Europa Championships

Guy Cisternino and Branch Warren win the 212 and Open divisions at the 2014 IFBB Dallas Europa.


Great article. I've been wondering about this and how much wiggle room I actually have in my diet. I ate an entire large pizza for a cheat meal, and although, I did not feel stuffed or bloated, mentally, I felt terrible. I generally have a problem with portions, so I've stuck to a clean diet, because it's much easier and less to think about. So, I've been tinkering with this, and noticed that a few doughnuts or a burger and butt load of fries really don't have an effect on my body fat and abs. Thanks for giving my hypothesis some structure.

5 Rules of Fast Fat Loss

There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.

Jadeveon Clowney Is a Beast

Unless you have been on planet Mars you should know by now that defensive end Jadeveon Clowney was the number one pick in the 2014 NFL draft. The 6'6" 274-pounder out of South Carolina is on his way to the Houston Texans. We have featured Jadeveon on the site before, most notably for the type of hit he is known for (see exhibit A below from the Outback Bowl) and for his speed at the combine (see exhibit B below). In short, this guy has all the tools to become a huge star in the NFL.



The Hidden Strength of elitefts

Traci Tate is the hidden side of that type of rare partnership. The elitefts™ that you know would not only be far different without her; it is a certainty that it would not exist at all. Her influence on the powerlifting, strength coaching and fitness industry may be largely unrecognized, but their effect is profound and far-reaching. Despite her reluctance to enter the spotlight, it is time for that story to be told.

2014 Dallas Europa Prejudging Wrapup

Dennis James and Bryan Hildebrand wrap up the men's prejuding from the 2014 Dallas Europa.

5 Tips for Building a Big Raw Squat - Juggernaut Training Systems

At the risk of sounding cliché, one of the most important variables for improving your squat is just plain old time. And I don’t mean 2 hours in the gym, I mean 2 years. Once the basic technique of squatting is attained, there is no magic trick to putting a bunch of weight on the exercise quickly. Yeah, you can alter your bench setup and eek some pounds off of that, and you can definitely work with a good coach on deadlift technique and hit some massive meet-to-meet PR improvements, but with the squat, it’s not quite the same. After you’ve gotten the technique down, there are no tricks… you just have to make your quads, glutes, hams, adductors, and back bigger, stronger, and more capable of exerting under heavy loads… that takes months and years, and means squat PRs can be expected steadily, but slowly, over time. This is important to note, because you’ll hear lifters complaining about how their squats have only gone up by 10 or 15lbs from meet to meet… and my first thought is… so what?! So long as it’s a steady and continual gain, that’s a great pace. I’m not sure about you guys, but I prefer slow, almost predictable gains over sporadic, magical “meet PR moments.

2014 Dallas IFBB Pro Europa Championships

Interview with IFBB Pro Manuel Romero at the 2014 Dallas Europa

How to Get Lean: 25 Ways to Lose Fat Faster

Ah, good old interval and high-intensity training. You’ve heard about their benefits for ages and for good reason: they work. If you’re looking for a surefire way to burn fat faster and lose some pounds in the process, HIIT is a solid go-to. 


The fact is that the overhead press is one of those “most bang for your buck” exercises; it builds tremendous size and strength in the shoulders and triceps. The legendary Paul Anderson, Olympic gold medalist in weightlifting, completed a clean and press of 408.5 pounds at the 1955 World Championships in Munich and reportedly hit 485 in training. Anderson could also military press 435 pounds. Another strongman in that era, John Davis, cleaned and pressed two 142.5-pound dumbbells (one in each hand), and weightlifter-strongman Doug Hepburn pressed 341 pounds. The upper-body strength that overhead pressing can build is undeniable.

Mamdouh Elssbiay - Guest Posing - 2014 IFBB Pittsburgh Pro

Mamdouh Elssbiay - Guest Posing - 2014 IFBB Pittsburgh Pro