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SuperDtv SuperD's Ankle Secrets

Never be a victim of poor ankle management. Try this exercise everyday to improve not only your performance but you will have happier and compliance from you...

Marine Times & PT 365 How To Do and Improve Pull-Ups (Cómo hacer y mejorar dominadas)

Marine Times & PT 365 Episode 1

Pauline Nordin Weight Training Tips, Sexy Photo Shoot Behind-the-Scenes

The amazingly hot Pauline Nordin from Fighter is now part of the Fitness RX For Men team & brings her unique style (and NO BS! Video series) to our ...

Massive Arms 20"

7 Weeks into my summer 2014 transformation. Blowing up Full Blown!

Manasquan Push Ups for Charity at Underground Strength Gym Manasquan Push Ups for Charity at Underground Strength Gym

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Martina & Fighter Diet

Anyway, I started out like many of us do, a cardio bunny that only used the thigh abductor and adductor machines. I knew nutrition was important but I played it by ear. A few months into it, I weighed myself again and my weight was even higher. I didn't know it was because my muscles were responding to even the little 'weight' training I was subjecting them too. Luckily, I stuck with it because I could tell by my clothes that I was going in the right direction. I slowly got bored with the elliptical and started using more and more machines, then looking up exercises with free weights and applying more and more resistance exercises.

Sagittarius Horoscope for Monday, May 5, 2014

Tuesday, May 6, 2014 - A fast-talking friend or partner could have you saying yes or even signing the contract on a dubious deal before you have time to do your research. Take whatever sense of urgency that is presented to you with a grain of salt today, for the most substantial opportunities won't vanish as quickly as they appear. Step back from the pressure of the sales pitch and consider all the alternatives before making a commitment you may regret. The good news is that you don't have to decide until you have all the facts in order.

Smith Machine Trap Training

There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. if you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it helps build thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

Power Surge: Chest Blast

This month I want to show you my chest workout, which serves as a perfect introduction to the concepts of power bodybuilding. Like a powerlifting workout, reps are kept low to allow you to use the heaviest possible weight. You’ll also rest 3–5 minutes between sets, letting you make a full recovery and continue lifting heavy throughout the session. The volume necessary to satisfy the bodybuilding portion of this equation comes from the number of total sets used; though you’ll do only four exercises in total, you’ll do 28 sets, including warmups. These workouts tend to run long (90-plus minutes) but allow you to chase everything you want at the same time. Get after it, Beast.


I feel your pain JRose. was really anticipating this program coming out. What a disappointment. I am all for supersets but to have a total program completely centered around this concept is unreasonable. I can't nor won't be jumping between my dumbbell racks on one side of the gym to the cable machine on the other. I can't even bring the dumbbells to the cable machine because the pyramid scheme means I'd be bringing 6 db's with me. I'd have to bring two towels to hold two machines as I'm looking like a chicken with it's head cutoff running back and forth. And it's not like there are one or two supersets, it's 9 weeks, every body part, every time. I did the personality test and was The Thinker. i thought that part was pretty accurate. Although I'm at a point where I've resigned myself to know the only program that I'm going to be happy with is one I design my own, I was still looking forward to seeing what this one was all about. Just disappointed that this program doesn't account for a full or semi-full gym in the evenings hogging two sometimes three machines. I wish everybody the best who gives this a shot as anything is better than nothing.

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.

Straight-Up Ab Blast Workout

Three of its four exercises target the lower abs directly via movement of the lower body while the upper body remains stationary. Since the bottom portion of the six-pack is typically the toughest to bring out, we’ll put a little more focus into developing that area. This workout wasn’t designed to be an afterthought that can be thrown in at the end of any chest or back workout.

7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

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.

FD Cardio 4 Leanness (Athlete)

Hi, my name is SGT Ryan Casperson, I am Active duty Army stationed at Fort Drum, NY. I've been following Pauline and her Fighter Diet concept for the better part of 2 years now. At first I was skeptical like I am about all fitness related mentors, but after following Pauline on Facebook and watching her interact with people and seeing her no bullshit attitude, as well as her attention to detail in everything she does, I knew from that she was the REAL DEAL. I've been using Fighter Diets " Cardio 4 Leanness" ebook recently, and let me tell you, in the Army we run about 5-6 miles every other day and I can run 2 miles in14:30 minutes but none of that has broke me off as hard as this concept has. I look forward to continuing to use her as a tool in my fitness and can't wait for more results!

5 by 5 Meal Plan: Gain 5 Pounds of Muscle

Set a clear goal, and stick to it. Make it a theme. Let’s gain 5 pounds of muscle by 5/5. In all, we have about 4 weeks, so it’s crunch time. I don’t care how you see it, but I’m not only looking at the weight on the scale, anybody can gain 5 pounds on the scale. However, we need 5 pounds of lean muscle mass and metabolically active tissue in 4 weeks.

7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

The Best Time to Take Creatine - Born Fitness

While the aforementioned study insinuated that after was better, at this time the “just take it at any time” or maybe more appropriately, “take it when it works for you” is the best way to go. Many people take supplements that include creatine, so if that’s in your pre- or post- workout drink, you should receive all the benefits. Optimal dosing still appears to be between 2 to 5 grams per day. You can “load” for the first 5 to 7 days to help saturate your cells, but beyond that there’s no benefit to taking large amounts. So save your money and take the smaller dose; it’ll still offer maximum results.

Go Extra Heavy with Kroc Rows

Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell rows in excess of 90–100 pounds in a commercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

5 Cinco de Mayo Drinks with a Kick

Frozen margaritas and tequila shots with salt and lime— bor-ing . Not really, but these drinks are everywhere on Cinco de Mayo. If you want to wow your friends on May 5—and maybe torture their taste buds a little—then you’ll need some seriously kicked up cocktail recipes . What we have in mind: drinks that take on heat from ingredients like hot sauce, jalapenos, and habanero chilies. From a spicy, bacon-infused Bloody Mary to a Tabasco-beer blend, these takes on the classics will add fire to your weekend fiesta.

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.

Coaching - Born Fitness

When I created my online coaching program, I wanted it to be different than every other option available. Instead of just offering diets and workouts, I decided to focus on the individualistic nature of a client’s goals and needs to meet their fitness and nutrition needs. While everyone in my coaching program is part of the Born Fitness Family, online coaching is a one-on-one experience. It was developed for you : The person who wants more attention, dedicated help, and proven plans that will work. There are no group plans or templates. Everything is hand crafted and includes direct access to me.

6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

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.

Chest Workout for Monster Pecs

The key to gaining size and strength for any muscle group (not just chest) is to lift heavier weights as you go. But there’s no need to increase poundage substantially overnight; a gradual progression is your best bet to avoid overtraining and plateaus. In this routine, start your first working set of bench and incline presses with five pounds more than you did the previous week. This will keep your strength levels and muscles growing steadily.

Quad Squad: The Squat and Leg Press

The squat , known as the granddaddy of all bodybuilding exercises, simultaneously works more major muscles than any other resistance-training movement. The quadriceps (quads), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. You can see why many experts in weight training consider the squat to be a whole-body exercise, even though you utilize it as a lower-body move.

8 Training Innovations That Are Shaping the Future of Fitness

Coming Up TRX Rip Trainer Demo Most athlete training programs focus on the basics. Barbells, dumbbells and kettlebells are prioritized over machines and other types of equipment, because they are considered more effective tools for building muscle strength and size. Plus, it eliminates the chance of falling for a gimmick. But, many other training tools complement the big three or add unique wrinkles. Here are some of the latest fitness innovations shaping the future of strength and conditioning. 1. TRX Rip Trainer Photo: TRX Training Most exercises, like Push-Ups and Squats, train your body in a linear direction, but the TRX Rip Trainer works rotation and anti-rotation.


Before you make any physical changes, you need to change your mindset. If you keep thinking your moves toward a healthier, fitness-focused lifestyle are a burden to your family, you'll undoubtedly fall off the wagon. No one wants to better themselves at another's expense—especially not at the expense of loved ones. Remind yourself that that's not what you're doing. You're creating a healthy change for everyone. Get excited. Making healthy habits something fun that everyone can enjoy is crucial to the success and longevity of your new lifestyle. It's not an obligation; it's an opportunity.

'13 Mr. Olympia Final Look-Part I

FLEXonline takes a final look back at the biggest, most exciting, and most competitive Olympia Weekend in history!  Photographer Charles Lowthian spent the 2013 Olympia Weekend backstage and behind the scenes creating this incredible collection of images showcasing the world's most elite bodybuilders like you've never seen them before.

Are You as Fit as a Military Athlete?

The barbell reveals truth in a lifter. Either you’re gonna beat gravity, or you’re not. And since barbells allow for the coordination of multiple muscle groups at once, it’s important to be a master of these moves. The front squat is a departure for the many among us who have become too comfortable with back squatting – it calls for greater core strength and shifts the muscular emphasis to your quads. The power clean is a very technical movement that requires a high degree of athleticism. Getting that bar from A to B is a purely alpha accomplishment that recruits a ton of muscle while also training your central nervous system. The bench press is perhaps the most familiar movement for most lifters and it remains a stalwart indicator of upper body strength.

Performance Seminar-May 24th in Cincinnati, OH

This seminar will bring you highly informative presentations and hands on coaching for nutrition, mobility and powerlifting from some of the best coaches and strongest lifters in the World. 

Fighter Diet Pak (Athlete)

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

Your 7-Step Plan for Getting Back with Your Ex

Cancel the flowers. Get off her Facebook page. Delete your apology email. If you got dumped and want her back, follow this no-nonsense seven-step plan. It comes from the experts at Love Systems, so you know it’s real-world dating advice that’s been tested over and over. But for another perspective, compare these tips to our earlier get-your-ex-back guide . 10 Ways to Know It's Time to Let Her Go>>>

Mondays Are The Healthiest Day Of The Week, Says New Research

So you're more likely to be healthy on Monday versus Friday--so what?  Knowing when people are more proactive about their health could benefit public health initiatives tremendously. By targeting people on days when they are more willing to adopt healthier behaviors, government-funded programs could yield more success.


Short, sweet, and simple. No gimmicks, easy to follow, right on the point basics for nutrition and resistance training. There are other exercises as well that can definitely supplement your big 3 lifts, but this is a great foundation as stated in the article. Having good form is extremely important when moving big weight and staying injury free, however form tends to break down as you proceed to going toward PRs. Maintain a clear mind and minimize the form breakage when going to 95-100% of your 1 rep max. Keep your range of motion full, partial ROM has its uses too, but for a beginner or a novice these aren't good to get into off the start. Happy Training and again, great article.

Big Arms in 3 Moves

Triceps make up most of your arm mass, so if you’ve been prioritizing biceps exercises, you need to switch it up. This routine can be done at the end of any upper-body workout, and it attacks the triceps on every front. You’ll start with a heavy lift to recruit the most muscle fibers, then pump up the volume to exhaust the muscles thoroughly.

Mayweather Defeats Maidana in MGM Grand War

Maidana's reputation was bolstered by his tenacious display, during which he showed scant respect for the pound-for-pound king and manhandled him on the ropes and lampooned him with clubbing overhand rights (he even got away with several low blows, much to Mayweather's chagrin). Mayweather was cut by an accidental headbutt in the fourth round, and over the fight he was hit 221 times, a record in the 38 of his fights that have been covered by Compubox. However, he battled through this and displayed an almost surgical punching accuracy over the fight. The 37-year-old came on strong in the second half of the fight and did enough to win a majority decision on the judges' scorecard (114-114, 117-111 and 116-112).

6 Healthier Cinco de Mayo Recipes

It’s Cinco de Mayo and you’re tempted to splurge, but with beach days  on the way, you’re going to do it within reason. And we’re here to help. We’ve compiled a list of tasty Tex-Mex meals and snacks that are packed with protein and nutrients, and lower in fat than the dishes you’d find at your favorite Mexican food joint. So, instead of getting your fiesta food fix from cheesy enchiladas or taco pie, try these slimmed down south-of-the-border staples and you’ll still have room for a couple of celebratory cervezas.

Cellucor C4 Select Stack Giveaway!

Enter to win your own 30 Serving Cellucor C4 Select Stack! All you need to do is correctly answer the question below. The Cellucor C4 Select Stack is only available at and is the best way to find your new favorite flavor of C4, or mix and match to create your perfect pre-workout combo.

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.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

Weider Principle #24: Flushing

The late, great Joe Weider was always ahead of the curve. Take his flushing principle. OK, it wasn’t aptly named, and its directives—which we’ll discuss shortly—are far from cutting edge. But the concept of increasing your muscle pump to increase muscle gains remains distinctly modern. There is today a whole industry of nutritional supplements and training programs focused on blood volumization. When Joe Weider was first publishing articles about flushing several decades ago, the contention that the pump could aid growth and wasn’t merely a temporary ego boost was frequently scoffed at. But, as always, the father of modern bodybuilding was leading a revolution in workout science. This month we salute one of the most enduring tenets of that revolution. Get ready to pump up the volume.

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.

Mother's Day Gift Guide 2014

The wellness movement is alive and thriving, and at the center of it is fresh, nutrient-packed juice . Most people shell out big bucks for cold-pressed juice at the local juice bar because at-home juicers are notoriously loud, clunky and impossible to clean. Not this one. The Juicepresso operates at half the speed of most cold press juicers providing maximum juice-extraction. It's sleek design also makes it easy to clean--all you have to do is pull the single internal piece out and place it in the dishwasher. Bonus: it's also BPA free. Your mom will have a blast experimenting with different healthy juice recipes, especially when it's so easy with a product like this.

Supplement Spotlight: Fuel Up with These Pre-Workouts

Excess body fat isn’t good for much except this: It’s a great source of workout fuel. The key is to get your body to let go of this stored energy pre- and post-workout. These supps provide a two-for-one, helping fuel workouts with your own fat. • Raspberry Ketones Rising in popularity, raspberry ketones can increase metabolic rate and release fat from storage. • Capsicum Sometimes listed as capsaicin, this supplement from chili peppers helps drive up your metabolic rate so you naturally burn more calories. • Green Coffee Bean Extract This fat burner contains a higher concentration of chlorogenic acid than do roasted beans. This is the chemical that works with caffeine to release and burn body fat.

Pancakes Made Better

Traditional pancakes are white-flour belly bombs, loaded with gluten that can irritate your digestive system. Fortunately, you can make great-tasting, gluten-free flapjacks in even less time and with fewer ingredients than traditional recipes. Using bananas and almond butter as a binding agent yields sweet and flavorful pancakes without any processed carbs to spike your insulin and promote fat storage. Combined with four whole eggs, our recipe offers more protein than you’d get in conventional griddle cakes, too.

Guest Posers at the 2014 IFBB Pittsburgh Pro

Six of the top bodybuilders guest pose at the 2014 IFBB Pittsburgh Pro: Victor Martinez, Branch Warren, Dexter Jackson, Big Ramy, Kai Greene and Phil Heath!

The 50 Hottest Female Trainers of 2014

We scoured the country for America's 50 hottest female trainers.

May Issue of FLEX on Newsstands Now!

May Issue of FLEX on Newsstands Now!

Jay Cutler Trains Chest and Triceps

FLEXonline goes to the gym with Jay Cutler, where the 4X Mr. Olympia trains chest and triceps between prejudging and finals of the 2014 Jay Cutler Desert Classic.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.





51 The Summer Body Project: The Workout Routine
53 8 Boredom-Busting Smoothie Recipes
54 When Muscles Won't Grow
55 Men's Fitness
56 Behind the Scenes at the Arnold Brazil: Part 2
57 Workout of the Week: Posing To Build Power And Physical Prowess - MuscleMag
58 Flex
59 Optimum Gold Standard 100% Whey at
60 Mezcal Madness: 3 Easy Cinco de Mayo Cocktail Recipes
61 Brain Games Do Improve Brain Power
62 The Complete Arnold: Legs
63 Five Rules for Losing Body Fat With Sprint Intervals
64 Comparison - Bikini - 2014 IFBB Pittsburgh Pro