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"Should I compete now or wait until I get bigger?" - Kai Greene answers common beginner question

"How long should I wait before I enter my first contest?" This is a question that many beginner bodybuilders ask and causes much anxiety. In this bonus foota...

MIKE O' HEARN shows you powerlifting squat and how shoes help

The Mike O' Hearn- 4X Mr Natural Universe, American gladiator, powerbodybuilding founder, has been on the cover of over 500 magazines for his physique- shows...

Mark Perry (Iowa) vs. Johnny Hendricks (Okie State)

Mark Perry turns things around and stops Johnny Hendricks from becoming a three timer

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Deemed potentially injurious and less beneficial than other moves, parallel bar dips have been swept under the rug. However, when correctly performed, they can stack more mass on the back of your arms due to their ability to overload all three triceps heads. To perform this move safely and correctly, hang between two parallel bars and use your triceps to push up until the arms are almost straight (not to complete lockout). Slowly lower your body, keeping your elbows tucked in to your sides and legs behind your body, until the upper arms run parallel with the floor. You know you're on the right track when you form a 90-degree angle between the upper arms and forearms.

Sagittarius Horoscope for Wednesday, May 7, 2014

Wednesday, May 7, 2014 - It's annoying today if someone repeats what you previously said, even if you are given full credit for the idea. But instead of criticizing others for their lack of originality, just be appreciative that your message was taken to heart. It is often said that imitation is the sincerest form of flattery, so simply accept the compliment and move on. Seeing your ideas come to fruition is all that really matters.

9 Outdoor Moves For Summertime Abs

But your core does more than just turn heads — it also stabilizes your body for heavy lifts, transfers power from your legs to your torso, and keeps your spine healthy and safe. And while we want them to look good, the best ab exercises get them strong, too.

Macronutrients for More Muscle Mass

When it's comes to building strength and muscle mass , it’s not just about the weights you’re putting on the bar – proper nutrition is 75% or more of the whole process. But even those who realize the importance of nutrition can get it wrong by overcomplicating things. You try this diet and that diet because someone recommended it but are you really examining the diet on its merits? Is it meeting your needs in terms of recovery and overall goals? Bring it back to basics by focusing on the importance of the three macronutrients and a little bit of strategic supplementation.

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.

Transform Your Triceps

The first exercise is a 3-in-1 movement that will quickly produce monster results. It is, however, merely the start of a gruesome but effective triceps routine. Next up is the reverse-grip decline bench press, which allows you to overload your triceps with more weight. Two more traditional exercises round out the routine, but the rep ranges and weight loads keep your muscles guessing. On the dumbbell overhead extension, you'll start lighter (11 reps) and finish heavier (9 reps), whereas on the triceps pressdown or weighted dip (your choice), you'll start heavy (9 reps) and finish light (11 reps).

8 Foods That'll Never Make You Fat

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

Bench Press Seminar 5: Dead Bench

Before we delve into dead benches, it might be a good idea for you to ego at the door because it won’t do you much good here. In fact, your sense of pride will take a swift kick to the jewels if this is new to you because you will not be able to move as much weight on a dead bench as you do when benching regularly.

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 Moves for Building Grown-Man Strength

To become a member, you have to bench press, back squat and deadlift a combined 1000 lbs. or more. For example, if you have a 400-lb. deadlift, 350-lb. squat, and a 250-lb. bench, you’re in. But you must do these exercises the competition way: descend below parallel on the back squat, pause the barbell on your chest for the bench press, and lock out completely on the deadlift. Anything less is a “miss.”

The Best Body-Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper and lower-body exercises, or opposing movements, for rep sin the 8–15 range. The sweet spot for sets is three, and rest periods are restricted to 30–60 seconds. This approach has since become known as German Body Comp.

5 Ways to Fine-Tune Your Diet for Sharper Abs

Getting the abs you've always wanted doesn't have to be a goal that you spend your entire life chasing. Most people can have that sleek, shredded abdomen if they just train hard and eat right. It is always the latter of these two components that keeps people from getting there. Sometimes, it's for a pure lack of discipline. But for some people, it's a matter of information - too much or too little of it can send your six-pack spiraling into Kegville. These five tips are the only things you should focus on with regards to what goes into your ab-focused nutrition. Pair these principles with some of the abs training programs in M&F and your chase for the midsection you've always wanted might start nearing its finish line.

6 Fitness Rules You Should Be Breaking

Not every fitness rule you've learned is beneficial to your bodybuilding goals. Skip these 6 tips to start seeing results.

7 Reasons Your Legs are Still Skinny

Legs seriously lagging in the muscle department? Here's where the blame lies.

Beast Sports Nutrition Amphetalean Powder at

Warnings: Check with a qualified healthcare professional before using this product, or any dietary supplement, if you are under the age of 18 or if you have any known or suspected medical condition(s) and/or are taking any prescription or OTC medication(s). Keep out of reach of children. Do not use if seal is broken. Contains caffeine. Too much caffeine may cause nervousness, irritability, sleeplessness, and occasional rapid heartbeat. To avoid sleeplessness, do not consume within 4 hours of bedtime. Always try to consume at least 64 oz (1892 mL) of water daily while using this product.

Get Crushed: Bench Press Death

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

FD Wheels (Athlete)

Here this book really says exactly what it is in the pictures. I mean common, who doesn’t want legs like that??? Well in this book Pauline explains exactly how she got her fabulous legs and in 12 different workouts how you can get them too. If you pair this one with FD Deadlifts then you will hit every single muscle in your legs maximizing the results from gorgeous, to drop dead muscle queen dive gorgeous!

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.

Are Avocados Healthy? - Born Fitness

Studies like this oftentimes make you excited about certain foods, but ultimately we shouldn’t make overarching statements because any direct relationship between the food (avocado) and the result (better health) wasn’t investigated. Instead, we can learn is that people who eat avocados also happen to be healthier, but don’t guarantee you will be healthier. Which is to say, eating avocado is a good habit. And in a world where health is built on habits that are both good and sustainable, eating avocado is a behavior you should add and use as a gateway to other healthier habits. (Have you ever tried a salad with avocado? I don’t have a study to prove it, but I’m pretty sure avocado improves taste and satisfaction by 200 percent.)

Get Crushed: Never Ending Squats

Two reps of the barbell back squat. That doesn’t sound so hard. Well, hold your horses, Tonto, because this progression is absolutely brutal. Start with 50% of your 1RM on the bar. At the top of the minute, perform two reps of the back squat. Rest the remainder of the minute (NOT 60 seconds, but whatever time is left after you performed the squat). Add 10 pounds to the bar and repeat. Keep adding 10 pounds and performing 2 reps every minute until you can no longer get the two reps. Obviously, this will crush your quads, glutes, core and the will to live. Don’t have a spotter? You can do the same workout with a deadlift, weighted chin ups or overhead press.

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.

The Mad Scientist Workout Plan

Watch any high-level bodybuilder or well-muscled guy and you know it’s true: You have to be a little crazy to get that big. But self-sacrifice, a badass attitude, and an ironclad constitution in the gym aren’t always enough to guarantee dramatic gains. Knowing what kind of training you need to do and when to apply it can mean the difference between toiling in vain for years and making steady progress until you’re scraping up against your genetic ceiling.

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.

Blow Up Your Forearms in Four Weeks

You already know wrist curls, so while we do employ them, we’ve got different and better exercises for blowing up your forearms. The farmer’s walk is a great overall strength builder that will work your grip and forearms with heavy weights. And we got very creative with the towel wring-out. Repetitive squeezing, twisting, and gripping are a part of most labor jobs, and it accounts for the impressive forearms you often see on working men. We applied the same principle to wringing the water out of a wet towel to make your arms develop likewise.

A One-Minute Lesson on Getting Bigger Traps

But all in all, if you want to make the best possible choice between training traps with shoulders or back, go with shoulders, Stoppani advises. Or if you want to take a slightly more complex route, divide your trap training between the two: Do shrugging moves with shoulders, and on back day (or in a separate stand-alone workout) hit your middle traps with rows or incline dumbbell shrugs and your lower traps with lying dumbbell Y-raises or overhead barbell raises to the front (which is like a front raise for delts, except you raise the bar completely overhead). We don’t need a poll to know that’s a great solution.

5 Ways to Eat for Strength

You'd probably like to think that lifting big weight is simply a matter of big muscles —that if you have hulking lats, you can row a barbell loaded with clanking plates until next Thursday. However, if you're not fueling your body properly, you'll find out in a hurry just how shortsighted that philosophy is. You've probably heard the analogy before: your musculature is like a car—if you fuel it with junk, it'll perform like junk. That is absolutely true when it comes to training for strength . If you're looking to move the most weight possible, then you're going to have to make sure that your muscles are performing like they're running on jet fuel, not 87 octane from your discount, corner gas station. Here are five ways to make sure your body is firing on all cylinders each time you step up to the rack, bench or platform for a big lift.

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.

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.

Workout of the Week: Posing To Build Power And Physical Prowess - MuscleMag

In those 12 weeks, the subjects in the training group participated in a 12-week training program with maximal voluntary co-contraction of the biceps and triceps of the right arm three times per week. Basically, with the elbow joint bent to 90 degrees, with a neutral forearm position, subjects contracted as forcefully as possible with the biceps and triceps for four seconds, followed by a four-second relaxation. This was done 10 times per set, and five sets were performed per session, with a two minute rest interval between sets.

The Secret of Change - Born Fitness

One of the most common (and popular) cover lines for health magazines is, “Get Back in Shape.” It’s popular because it works. When those words appear on the front of a magazine, more copies are purchased. It would seem these words translate well because, at some point, we’re all just trying to recapture what we once had, thought we had, or always desperately wanted.

25 Tips for More Muscle and Superstrength

3. Train delts to shrink your waist:  Want to look leaner without dieting? Develop the taper from your shoulders to your waist with this shoulder shocker: Hold a dumbbell in each hand. Now perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.

25 Fitness Experts Reveal Their Secrets On How To Lose Weight Effectively

Fitness, health and wellness have become the recent buzzwords. Everybody’s got a personal trainer, celebrity fitness instructors are ever-popular and mind body exercises like yoga and tai chi have become a rage in the world of fitness. There are many fitness experts and their PR machinery who are working an extra mile to revolutionize the way we think about health and wellness.

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.

Sweat It Out For Stress Relief

Stress affects every guy, whether it’s from the never-ending work emails or that fight with your girlfriend about who did the laundry last. Though you can’t escape stress, exercise may help you better handle it even long after your sweat session is over.

The Summer Body Project: Lean-Down Low-Carb Chicken, Broccoli, and Rotini

If you're Summer Body Project is fat loss this season then you've got to try this low-carb chicken and broccoli with whole wheat rotini dish for dinner. It's got the perfect balance of protein to pack on muscle and just enough carbohydrates to support recovery and keep energy levels high. The dish makes for a great pre-workout lunch or dinner option.

Win a Versatile Vitamix 5200!

Enter the Vitamix Green Light Giveaway

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.

Save Your Eyes: Drink Coffee

New research says coffee may help prevent retinal damage.

Ask Men's Fitness: How Do I Get the Perfect Amount of Scruff?

If you have a good, full shadow by the end of a typical day, then be sure to stop shaving exactly 48 hours prior to your date, advises Brendan Murdock, the founder and owner of the eponymous grooming salon in London. If you're not imbued with Wookiee DNA, he says, give it at least one more day or half-day. "Keep in mind that most are not particularly fond of short, prickly stubble," Murdock says. So, if your beard is really slow, don't shave after Wednesday morning.

5 Form Flaws You Need to Correct Now

Just because you’re doing an exercise the way you’ve always done it doesn’t mean you’re doing it right. We get it: Nothing gets under your skin quite like some random dude at the gym telling you your form is off. Even if you know he’s right, you immediately hate that guy. (It’s cool, we do, too.) But the bitter truth is he’s usually right. (And if he cares enough to say something, you should probably thank him.) Ignore him and, well, you’re setting yourself up for hurting a lot more than just your pride. Instead, prevent injury—and a wounded ego—and correct the most  common workout mistakes that we’ve noticed guys making in the gym.

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.

The Man Who Transformed Bodybuilding & Fitness

“One day he came back, and he brought this axel from a train and some wheels,” Ben remembered. A rail yard worker had welded flywheels to an axel so Joe could exercise with the approximately 75-pound bar. “If you’re born to the iron, you know it the first time you lift a weight. I knew it,” Joe stated. Unable to afford a set of adjustable weights, he purchased one on layaway. Soon, he was winning weightlifting contests, and, when a primitive gym opened in Montreal, he joined. “I took up bodybuilding because I was weak and frightened,” he said. “Weights made me strong, made me secure in myself, and really made me feel special.”

Get Iron Strong with Seaweed

“Sea vegetables contain a variety of vitamins and minerals that are necessary for peak exercise performance,” she says. “They’re also a good source of iron, a nutrient that, if deficient, can cause problems for athletes. Low iron levels can negatively impact exercise performance by increasing time to fatigue and increasing the chance of injury.” Another essential mineral for hard-training athletes is iodine, which is a key element of seaweed. “While the body needs only a small amount of iodine, that amount is critical,” Mangieri says. “Iodine is a part of thyroxine, the hormone made by the thyroid gland that is responsible for regulating our basal metabolic rate.”

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 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.

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What if one more rep was worth more than every rep that came before? That's what 1.M.R™ is—ONE MORE REP! The rep of a lifetime...the workout that helps you push it over the top, helping you and your workouts be a beast...pushing you to and beyond the threshold.* 1.M.R™ is an Ultra Concentrated Extra Strength Pre-Workout formula that was designed in such a way to help your body and mind connect - helping every workout be one of the sickest workouts of your life!* Being the first to the gym doesn't count... try being the last to leave!


Behind The Scenes with Joe DeSena, Barbell Shrugged & The SPARTAN Lifestyle - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Excess Sugar Not So Sweet for Your Heart

If your intake of excess sugar—in the form of sodas, candy, junk food, etc. (not fruit)—makes up 25% of your daily calories, you have twice the risk of dying from heart disease as someone whose intake is just 7%, a study of more than 30,000 Americans found. “Excessive intake of added sugar is associated with cardiovascular disease risk factors such as high blood pressure; increased LDL and decreased HDL cholesterol levels; and an increased risk of obesity and type-2 diabetes,” says study author Quanhe Yang, Ph.D., of the Centers for Disease Control and Prevention. We’re not saying you can’t have fun—just keep the sweets few and far between.

Eduardo Correa Tricep Injury and Recovery: Part 1

With only 10 days to the 2013 Mr. Olympia Eduardo seriously injured his tricep. Yet he still competed in excruciating pain. This is the story of the injury and his determination to come back from this setback better than ever.

51 Spartan Race and Spartan Death Race Founder Joe De Sena Teaches Us To Spartan Up! - EPISODE 116 - Barbell Shrugged
52 Ruth & Fighter Diet Delts 2 Die 4
53 11 Green Foods for Every Dude's Diet
55 Midnight Mass
56 Steve's Log- May 7th, 2014
57 The Complete Arnold: Biceps