Top Videos
Toby Keith - Bullets In The Gun

Download Toby's brand new Album HOPE ON THE ROCKS here. http://smarturl.it/HOTRiTUNES

WORLD CLASS STREET WORKOUT WITH TRIPLE FRONT LEVER

Bar workout and street workout at its best - starting with three guys doing an amazing triple front lever. Whether you call it Street Workout, bodyweight tra...

Occluded Leg Extensions 5.10.14

Survival of the Fittest | A Spartan Perspective (footage from Barbell Shrugged)

http://UndergroundStrength.tv - Subscribe for Newsletter & Training Course Does "survival of the fittest" exist amongst Humans? Joe DeSena, CEO and founder o...

Branch Warren - Winner Interview with Shawn Ray

No chicken dinner for this winner. "Start with a cheese burger and go from there." - Branch Warren

David Baye and Shawn Ray Wrapup the Dallas Europa

Team MD wrapups up the Dallas Europa

[View All Videos]

Top News
1
Official Scorecards From the 2014 IFBB Dallas Europa

Official Scorecards From the 2014 IFBB Dallas Europa

2 Twitter / IFBBVicMartinez: #BringBackOurGirls ...

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

3
Dennis James and Big Ramy Train at 3 Weeks Out!

Dennis James and Big Ramy Train at 3 Weeks Out!

4
Sagittarius Horoscope for Sunday, May 11, 2014

Monday, May 12, 2014 - You may have an emotionally detached view of your future and you don't really care which way the wind blows now as long as you're moving forward. Paradoxically, your perspective on the past is more complicated. Your strong opinions and desires might be projected on to your personal history, especially if you are retelling stories from your childhood. Reminiscing is a liberating exercise today, giving you a chance to recognize old patterns. Just don't attempt to rewrite the facts to support your current fantasy, or your sentimental journey will be for naught.

5
8 Foods That'll Never Make You Fat

You have our permission to chow down on these low-calorie foods with reckless abandon.

6
8 Weeks to Muscle Workout

A lot of guys have trouble adding size. The solution? Increase volume. This, however, requires more recovery. Without it, you’ll crap out before long. Resting between sets should allow you to keep things moving along but not so fast that you burn out. Choose weights within your means. Because you’ll be doing more reps and sets per body part, you need to start with a slightly lighter load than you might normally use. Pick at least three exercises per body part, or more if you can handle it. Four per body part will typically work better, as you switch up stance and grip on each move. None of your sets should be fewer than 10 reps—rather, 12 should be your target. You need to put in some work to really tire out the muscles and make them grow. Save cheats, forced reps, and dropsets for the last set of your final exercise or two for a particular body part.

7
Kai Greene: Back Workout

Unless Heath was privy to the numbers on the judges’ scorecards, he knew how close it was based only on crowd reaction—and when the place went ballistic every time Greene was called out, Heath had every reason to worry. The pose that got the biggest rise out of the crowd: Greene’s rear lat spread. Not only did he display freakishly huge lats that nearly went down to his hips, he also presented them in exquisite detail. Every few degrees he moved his arms, the landscape of his back musculature completely transformed; with his elbows drawn tight to his rib cage, it looked as if two giant seashells were buried under his skin, facing each other across his spine.

8
Show Off Muscles: Neck, Forearms, and Calves

In the gym, you’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves . Likewise, you’re going to have a tough time developing solid pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the “ancillary” muscle groups are myriad. In fact, your body wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass.

9
Get a Shredded Six Pack Quick

Sure, diet is the main component to having defined abs, but a little bit of work on them doesn’t hurt. Since we came to that realization, we asked Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada, for a routine to whip those abs into shape for summer.

10
Back Strength & Size Workout

This workout, which covers back as well as abs and lower back, alternates weekly workouts that emphasize strength (4-6 reps) with ones that emphasize mass (8-10 and sometimes 12-15 reps). Simply insert these workouts into your current routine to  build a stronger, thicker back  and a rock-solid midsection. Choosing the correct weight is critical; in your  strength workouts , make sure you pick a heavy weight that causes you to reach muscle failure on only your last set for each exercise at the target rep. Although you’ll take longer rest periods, you’ll move through your size-gaining workouts faster using relatively lighter weights for higher reps, with  drop sets  and supersets thrown in to increase the intensity.

11
12-Minute Total Body Workout

You’ve got legitimate excuses for not working out: You can’t afford a gym membership, and you don’t have any equipment at home. We asked Joe Stankowski, a trainer in Grand Rapids, MI, to give you a functional workout that can be done in any home or building.

12
Drag Out Your Abs for a Stronger Core

If your gym has a weighted dragging sled , count yourself lucky. It can take your strength, cardio, and recovery to a new level. It can also allow you to perform one of the all-time toughest and most effective ab exercises—the alligator walk. There are so many challenges to the alligator walk, it’s no wonder you seldom see it being performed. Your core has to contract isometrically to keep your spine straight while you walk on your hands and drag the sled behind you. That means it’s fghting the urge to let your lower back and hips collapse, or to allow your torso to twist to either side—all while acting as a bridge between the force generated by your shoulders and arms and your legs trailling behind you with the heft of the sled beneath them.

13
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.

14
Ask Men's Fitness: Does the TRX Actually Work?

Ask Men's Fitness: Does the TRX Actually Work?

15
Back Strength and Injury Prevention Workout

Poor Form Performing a squat or deadlift while flexing or rounding your spine has dramatic effects on shear loading of the discs and the result is injury. The spine is much stronger and better able to withstand compressive forces—about 55% stronger—when in a neutral posture. Myoelectric signals (the electrical signals that control muscles) create muscle forces when performing the deadlift and squat. With a flexed, rounded spine, the muscles of your lower back are “silent,” and you increase strain on posterior passive tissues and high shearing forces on the lumbar spine resulting in injury. On the other hand, a neutral or extended spine showed increased myoelectric lower back muscle recruitment and a reduction of shear forces on the lumbar vertebral disks resulting in a quality lift and reduced risk for injury. Lack of Flexibility Crossed Pelvis Syndrome and Gluteal Amnesia is described by having weak or inhibited glutes, weak abdominals, tight hamstrings and tight hip flexors. As a result, when trying to squat or deadlift, you will not be able to recruit the power muscles of their hips and glutes correctly, causing increased stress and force onto your spine.

16
One Barbell, Four Muscle Building Workouts

They build muscle . They increase strength. They torch fat. They are equipment-minimal. They hit your entire body. They provide a high-intensity workout in very little time. Barbell complexes – several exercises done consecutively with the use of a single, loaded barbell – are one of the most effective training methods for anyone looking to get fitter, faster, stronger or leaner. But, of course, there’s a catch: they are hell on earth (if done with a maximum effort).

17
The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

18
10 Exercise Lessons Learned the Hard Way So You Don't Have To

Our team is always trying to think of ways to create helpful and inspiring content for a variety of different people. We like to think about the guy who’s never stepped foot in the gym, and provide basic, rudimentary material, while also speaking to our long-time reader who’s in the gym or working out three, four, or five+ days per week. A guaranteed no-fail: a lessons-learned piece. ( After recently coming off of a SLAP tear repair—a torn labrum in the shoulder—I’ve personally spent plenty of time pondering my 12+ years of heavy lifting, circuits, intervals, CrossFit, bodyboarding, and whatever else in between ). Here are the 10 lessons learned, so hopefully you won’t have to.

19
10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

20
Rookie Mistakes: The Squat

It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

21
Shoulder Smackdown Routine

You think you're a badass in the gym. You train heavy and hard, undisturbed by the commotion as your headphones blare Aerosmith and the music is heard by anyone within 10 feet of you. You push yourself hard, not just on shoulder day but every day, and use forced reps as well as supersets and drop sets on occasion to keep you pumped and looking hard. Baby, you ain't seen nuthin' yet. While that bodybuilding workout is a great way to increase both strength and size , every once in a while it's good to feel the pain and soreness that comes only from a brutal balls-to-the-wall workout that literally takes you beyond your limits. Even if you think you've been giving it 100%, with this shoulder and trap workout you'll find new meaning to leaving it all on the gym floor. In addition to employing heavy weights on shoulder presses and upright rows, you'll use a superhigh-intensity technique called rest-pause, in which you take a 20-second breather before going right back into your set for more. Oh, and you use that technique with your trap work, too. Then you'll hit your traps again and rear delts with a superset combo on an incline bench - probably different from what you're accustomed to.

22
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.

23
5 Best Bodyweight Training Exercises

Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise.  For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.

24
Cologne Wearers Fall Victim to Overdousing

A fragrance can conjure up countless images—but a chemical spill shouldn’t be one of them. In a new poll, a staggering 83% of young women said guys go overboard with their scents. But avoiding an aroma deluge is easy: For splash cologne, use your fingertips (not a cupped hand), and apply lightly to your chest and neck. For body spray, keep it six inches from your chest (not your clothes), and pump for just two seconds (aka “stop while  you’re ahead”). Remember: If she’s not close enough to kiss you, she shouldn’t be able to smell you.

25
Train Your Brain

Growth hormone (also called somatotropin) secretion is regulated through the anterior pituitary in the brain. Growth hormone is responsible for normal growth and development as well as metabolic effects such as a) increased mobilization of fatty acids from adipose tissue; b) decreased rate of glucose utilization; and c) increased rate of protein synthesis. The pulsatile secretion of GH is tightly controlled by neurotransmitters of the brain including dopamine, serotonin, acetylcholine, and norepinephrine, as well as levels of glucose, IGF-1, and estrogens. GH is increased during highintensity exercise, but the effects are short-lived, as GH returns to baseline very shortly after exercise. The anterior pituitary gland is responsible for the acute increases circulating levels of growth hormone following bouts of resistance exercise, yet little is known about what happens to the anterior pituitary gland after years of resistance training. Researchers assigned rats random resistance exercise protocols. The resistance training protocol comprised climbing a 1m-long steel ladder, placed at an 85-degree angle, with a weight attached to a tail sleeve.

26
Strength and Fortitude

Dave Henry pretty much has it all right now.  He’s an Olympia 202 Showdown winner, he’s on the verge of retirement from the military at the ripe old age of 39, he has a beautiful wife and a young daughter, he never does any cardio for a show, and he has plans for a second career on the East Coast, where he’s building a house. Henry is driven in all facets of his life, and has little time or patience for those whose work ethic or integrity don’t match his own. Not only is his physique getting better as he gets older, his strength consistently improves year after year—a rarity once one hits the pro ranks and the amount of weight lifted becomes secondary to aesthetics. He’s called the Giant Killer for a very good reason. But he’s made some big changes over the past year, which paid dividends at the 2013 Olympia 212 Showdown.

27
You Don't Regret Casual Sex—But She Does

Men are more likely to regret not seizing the opportunity for quick and meaningless sex (quel surprise alors!), while women are more remorseful about actually jumping into bed for a one-night stand, according to new research out of UCLA. “For men, in evolutionary history, every missed opportunity to have sex with a new partner was potentially a missed reproductive opportunity—a costly loss from an evolutionary perspective,” says study author Martie Haselton, Ph.D. "But for women, reproduction required much more investment in each offspring, including nine months of pregnancy and potentially two additional years of breastfeeding. The consequences of casual sex were so much higher for women than for men, and this is likely to have shaped emotional reactions to sexual liaisons even today."

28
Mark Hunter | Musician, writer, coach

The body is amazing. It can build stamina at rapid speeds. Even at an older age. We started with walking for about one or two minutes then moved our way up to Muay Thai and kettlebells within a few months. That’s right; my mom can probably kick your ass.

29
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

30
Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

31
Dave Tate, A Mother's Perspective

The more Dave grew, the more Marge saw a resemblance to her own father. It was more than the blue eyes and the build that reminded Marge of the man that raised her; it was also Dave’s ability to communicate. “So many things about Dave remind me of my father — a big man with a gentle heart,” Marge said. Dave also inherited a sense of business operations and personal relationship development from his parents and grandparents. The appliance store his family owned instilled values in Dave that he carries to this day.

32 Twitter / MrOlympia08: Happy Mother's Day to all you ...

Happy Mother's Day to all you wonderful Mothers out there! Enjoy your day ladies. pic.twitter.com/no8BZuNdIy

33
The Summer Body Project: Diet Program

No workout is good enough to transform a body without a solid diet plan behind it. This year's Summer Body Project was designed for both the skinny guy trying to get big, and the heavyweight looking to strip off fat. During one of our hour-long conference calls and Google document collaborations, Tim McComsey, our registered dietician, prepared and presented an easy-to-follow dietary structure for both body types.

34
The 2014 New York Pro Preview

On paper, it might look like Big Ramy has a lock on this contest, but there will be no shortage of IFBB Pro League bodybuilders gunning for the No. 1 position and the Olympia qualifcation that goes with it. New Yorkers Juan Morel, Jon Delarosa, and Neil Champagnie will all be back from last year. Victor Martinez traveled up to Canada last May and relegated Fouad Abiad to second in his own city at the Toronto Pro Supershow; now Hoss is coming to Martinez’s stomping grounds to throw down. Likewise, Steve Kuclo, third in the Big Apple two years ago, is heading north from his native Texas to represent. Also throw in the mix a couple of mass monsters named Max Charles and Akim Williams, who are both making their pro debuts.

35
14 Ways to Weightlift

Weightlifting isn't as cut and dry as just picking things up and putting them down, or lifting as heavy as possible. Weightlifting is a science, and it involves smart programming to get optimal results, safely. Although a bench press is a bench press, and a squat is a squat, there are plenty of variations and styles of lifting to improve efficiency and results. We've asked Jason Martuscello, C.S.C.S., C.I.S.S.N., and contributor to HUMANFITPROJECT for some of his recommended techniques for beginners that push the limits, break plateaus, and stimulate new muscle growth .

36
Help Lauren make a difference

We decided to become a team because walking alone is boring and also so we can protect each other on training walks from opportunistic sex pests that lurk in bushes. As a team, we will be wearing matching bras & both looking like a pair of fools. But as it's for a worthy cause, we don't mind at all :) so please do all you can to support us. There will be pictures of us looking ridiculous which we will only post if we meet our target - so get donating :D

37
Make Mom Your MVP

You may not have a podium and the national stage that NBA Most Valuable Player Kevin Durant had when he famously gave his mom probably the biggest public shoutout in sports history. But you can certainly take some tips from the Oklahoma City star when making your mom feel special. How about remembering a special moment in your life when Mom made you the man you are today?

38
Elitefts™ Mobility Drills for Olympic Weightlifting

About the Author Mark Watts is The Director of Education at EliteFTS.com. He has a Masters Degree in Exercise Science & Health Promotion from California University of PA and a Masters Degree in Elementary Education from Clarion University of PA. Watts has been working with college athletes in over 20 different sports at the Division I, II & III levels for over 15 years as a strength & conditioning coach. Prior to EliteFTS, Watts coached athletes at Denison University, The United States Military Academy at West Point, Allegheny College and Clarion University. Watts has also completed strength & conditioning internships at The University of Tulsa and the Ohio State University. Watts is certified by the National Strength & Conditioning Association, USA Weightlifting, the National Academy of Sports Medicine and the Collegiate Strength & Conditioning Coaches Association. Watts started competing in powerlifting in 1997 and is an amateur strongman competitor in the Master's division. Watts is originally from Pittsburgh, PA and is a USMC veteran.

39
Weightlifting Q&A with Colin Burns and Samantha Lower - Juggernaut Training Systems

Colin Burns and Samanta Lower are two of the top weightlifters in the US today. Colin is a 94kg lifter based out of Louisville, KY and was a bronze medalist in the snatch at the 2013 Pan-Am Games and gold medal winner in the snatch at the 2013 USAW Nationals. Samantha Lower, a 58kg lifter based in Austin, TX is a 2x American Open Champion and has competed on the World level as a youth, junior and university lifter.

40
Just Add Kettlebells for Upper Body Mass

Hold the kettlebell by the horns with two hands with the base facing up. Start with kettlebell at chest height. Raise one elbow up, bringing your forearm toward your face, move that arm past your opposite ear and move both arms until the kettlebell is beside your head. Raise the other elbow until the kettlebell is behind your head. Lower the original arm until the kettlebell has made a half circle around your head. Finally, lower the original arm to its original position. Repeat this movement in the other direction, which is one rep. The objective is to make a circle around your head and back. The kettlebell should pass behind the base of your head; your forearms should graze against your head.

41
Eat High-Quality Protein at Every Meal to Lose Belly Fat

Eat high-quality protein at every meal to lose l belly fat and improve your health. “High-quality” protein refers to the amino acids concentration in a given food, and it is defined as at least 10 grams of essential amino acids.