Top Videos—Kettlebell Swing 101

Elitefts™ Director of Education Mark Watts explains and demonstrates a basic teaching progression for the kettlebell swing. The kettlebell swing is an outsta...

Bill Burr - You People Are All The Same - Arnold Schwarzenegger

A clip from Bill Burr's third hour special, You People Are All The Same. The full special is available as a $5.00 download at

Li Heini Era 1984 1991

[View All Videos]

Top News
1 Twitter / mrojaycutler: This says it all... ...

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

Sagittarius Horoscope for Friday, June 27, 2014

Friday, June 27, 2014 - Although the intensity continues to settle down, your nerves still might be on edge today. Perhaps you are being sucked into an emotional drama now that the Cancer New Moon influences your 8th House of Intimacy. Nevertheless, there's not an easy way to circumvent the tension. Sure, there's always the next flight to Antarctica, but what would you do once you got there? Forget your ideas about the Great Escape. Sink into your feelings with the assurance that your positive attitude will return and you'll be back to your buoyant self soon enough.

Mike O'Hearn

Can't log in?


Can't log in?

Get Negative for More Muscle Gain

One effective method is tempo training. This means drawing out the eccentric for a specified amount of time. Try starting out with a 4-5 second negative, then forcefully completing the concentric. With muscle hypertrophy as the objective, the set should take between 30-60 seconds. So, if on a dumbbell bench press you take four seconds to lower the weight and one second to push it back up, you are looking at performing 6-12 repetitions total. Slowly evolve to heavy eccentrics, forced reps and different set-ups on tempo training.

Workout Buffet: Optimum Delt Development

Try all four of these shoulder workouts over the next four weeks or simply select the one that you feel most closely suits your shoulder goals for the moment.

A guerilla gardener in South Central LA

Ron Finley plants vegetable gardens in South Central LA — in abandoned lots, traffic medians, along the curbs. Why? For fun, for defiance, for beauty and to offer some alternative to fast food in a community where "the drive-thrus are killing more people than the drive-bys."

Croton Watches | Mike O'Hearn Giveaway

Can't log in?

The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

Lower Back Training: Good Mornings

■ Because you want to avoid the hamstring and lower-back injuries so common in those who focus too much on the anterior muscles, like quads and abs, and not enough on the posterior chain muscles.

The Curse of The Skinny Fat!

But then, we have the SKINNY FAT PEOPLE. Oh yeah, it's the most common type nowadays. The 21st century human body formed to complete imperfection from sitting hunched over at the laptop and from the heavy exercise regimen of rolling the chair over to the vending machine. Skinny Fat people look AWESOME with clothing on. Seriously. Slender, legs that look great in skinny pants because they tend to hold everything tight. Until the pants go off.

High Volume, Great Results Workout Program

In our May issue , we introduced you to Joe Donnelly, a former college and professional football player turned fitness model. Back in his playing days, he was big and lean. Now, he’s big and downright shredded. And best of all, he’s more than willing to show you the training program he uses to stay that way. You saw his chest, triceps and biceps routine in the magazine. In the following pages you’ll see what he does for the rest of his muscle groups.

Guide to Picking the Best Protein Supps

Concentrate, isolate, hydrolysate! Whey, casein , albumin, soy , glutamine peptide! With so many  protein sources for supplements , how's a bodybuilder to choose? Protein has its own language, and if you don't speak it, you might as well close your eyes and pick your protein without looking. Our guide gives you an overview of 14 types of protein, so you can choose which are best for your physique goals and your budget.

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.

A Guide to Heart-Healthy Oils

As bodybuilders we tend to shun fats, but we do need some fat in our diets. Healthy oils can be a valuable source of those needed  essential fatty acids (EFAs)  along with protective phytochemicals. Don't deny yourself the pleasure of these elixirs. Not only do quality oils add flavor to your food, they also help you build a strong body and stick with a healthy diet for the long term. You can have 20%-25% of your total daily calories from fat , but that should be mainly unsaturated fat, including flavorful, heart-healthy oils.

Top 10 Yoga Poses for Men

Mastering these basic yoga poses will help you strengthen and stretch your muscles, improve your posture, and prevent workout injuries. So…what are you waiting for? Prepare yourself for serious challenges on and off the yoga mat.

17 Rip it Good

Lean Legs Pak (Athlete)

Do you struggle with finding routines that challenge the toughest spots? Can't firm up the inside legs? Do you never get sore? Are the front of the legs looking ok but the rest is a nightmare? Do you have thick strong legs but they look soft? Welcome to the LEAN LEGS program! It will be tough but it will be very much worth it!

The Summer Body Project: 8 Morning-Grinder Muscle Workouts

The Summer Body Project has officially kicked off and you've finally decided to get yourself into gear. If you've been following along with the program, you're well aware of the eight-week workouts for leaning out or bulking up, designed by three certified trainers and athletes who have been in your shoes before. These morning-grinder workouts are an add-on to the regular workouts you'll be doing. The purpose of the morning-grinders is to kickstart your day, get the blood flowing, release endorphins, and get your muscles pumped.

20 In the Crosshairs: Triceps Long Head

7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

Fighter Diet Beginner Tips

2. New to exercise? Pace yourself! yes, you are physically capable of doing a good hour every day, but you shouldn't go all out being a beginner. You will run risk of overusing your joints, strain muscles and burn out mentally from increasing stress too fast. training volume must be built up progressively over several weeks/months/years. When doing it too fast your body gets worried and tries to stop you. Yes, it's cool you say "nothing can stop me", but... try that when your knees are sore, your ankles hurt, your elbows too, your lower back is cramping and you are only thinking of food and sleeping! You need to detox yourself from bad habits little by little.

Potent Moves to Power Up Your Wheels

There'’s little doubt that the leg press generates a quadriceps-dominated contraction. Recently, Japanese scientists measured electromyographical (EMG) activity in the medialis and lateralis during the leg press. They measured narrow (feet nearly together), normal (shoulder-width) and wide (wider than shoulder-width) stances, and the results were intriguing. Regardless of foot position, the EMG revealed that while both muscle sections were activated, the vastus medialis (remember, the teardrop) showed greater electrical activity than the vastus lateralis (the outer sweep). The vastus medialis showed greatest electrical activity when the narrow stance was used. Message: Alter your foot width to increase or decrease action on the lateralis and medialis. Conversely, the leg press produces little involvement in the hamstrings. Using EMG testing, scientists at the American Sports Medicine Institute found no co-contraction of hamstrings and quadriceps during the horizontal leg press. To generate hamstring/glute contraction, the upper body must move toward the knees during a rep, as it does during a squat .

5 Hydration Myths—Busted

By the time you're thirsty, you've already lost about 1% of your body weight in water, and by the time you have lost 2% of your body weight, you are entering the dehydration zone where performance is compromised. (For reference, if a 200-pound man lost 1% of his body weight in water, he'd have lost 2 pounds over the course of a workout.) 16 Outdoor Fitness Safety Tips>>>

Coaches Corner with Bryan Mann

Bryan Mann, MS, PhD, CSCS, is the Assistant Director of Strength and Conditioning at the University of Missouri. With 14 years of professional strength and conditioning experience, he also serves as an Assistant Professor in the departments of Physical Therapy and Athletic Training.

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.

Build Lean Mass Without Counting Calories

Often, athletes who are looking to add mass end up doing as much advanced math as those trying to shred. It doesn't have to be this way! Organize your bulk around these rules, and remove the guesswork.

NBA Draft: How Are the Top Draftees Training?

Parker and Andrew Wiggins are expected to be the first two players selected in Thursday’s draft held at the Barclays Center in Brooklyn, NY, beginning at 6:30 p.m. Both were joined at a pre-Draft event in New York City along with other potential top picks. Among them was 2014 Naismith Men’s College Basketball Player of the Year Doug McDermott, who is projected to go in the top 10 to 15.

Warning for the Health Obsessed - Born Fitness

We went to Disneyland and I tried to convince her to go into the Haunted Mansion (and failed), and then settled for Mr. Toad’s Wild Ride—which somehow still left her a little terrified. We ate fried foods and what allegedly were chicken skewers (mystery meat would be more accurate), discovered that the “Fast Pass” is really the only way to go for the main attractions, and learned that walking around Disneyland all day is surprisingly tiring. (I can only imagine what it’s like with children.) The day ended as all days should: with an awesome meal (we went to Boa, one of Rach’s favorite steak restaurants), watched the sun set over the ocean, and then ate ice cream.

10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

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.

Fighter Diet News

Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean

3 Overrated Supplements - Born Fitness

That doesn’t mean glutamine is without benefits. It can help your immune system, but in terms of fitness goals (beyond staying healthy), you won’t see any benefit. Most importantly to the marketing hype, your body tightly regulates the amount of glutamine your muscles actually get. Thus, glutamine does not induce increased muscle protein synthesis.

Hot Women of WWE: The Bella Twins

Brie: Nikki and I live in different states, but we’re on the road about 250 days a year. So we do spend a lot of time together, which means we train a lot on the road. I think the nice thing about that is you always have someone to push and motivate you—but instead of it being a friend, it’s a sister who’s so blunt and honest that you can’t really get away with anything or take it easy.

Fat Burning Supplements That Actually Work? - Born Fitness

Yohimbine is a compound derived from the bark of the Pausinystalia yohimbe plant. Yohimbine supplementation makes body fat cells more susceptible to fat loss. Maybe most impressively, yohimbine is an effective fat burner for young and athletic people, which is uncommon for fat burners. It is also said to help burn ‘stubborn fat’, like love handles, because the receptors it acts on are found in higher levels around the oblique muscles. That said, further research is needed to actually confirm this effect.

Adam Silver And The NBA Draft Isaiah Austin

Last Sunday, Isaiah Austin found out he wouldn't be able to start a career in the NBA. The Baylor center was diagnosed with Marfan syndrome , and continuing to play competitive basketball would jeopardize his life. Tonight, he was still at the draft, and in the middle of the first round, Adam Silver and the NBA took Austin with a ceremonial pick.

9 Tips for Running with Your Dog

Studies have shown that working out with a partner increases your motivation and the likelihood that you'll actually stick to your training program. But finding a reliable, training partner who'll motivate you without pissing you off is rough. The best workout partner is always ready to go and never says, “I have a headache," "I'm tired," or "baseball's on tonight.” So why not ask your best friend? The one who's always happy to see you, never complains, and has a ton of energy to expend. But just because your pooch won't complain or quit doesn't mean you can ignore the cues he's giving you. Follow these nine tips and man’s best friend might just become, man’s best workout partner.

Get Pumped! Editor's Picks: Rock Workout Playlist

The best rock songs that get the Muscle & Fitness team pumped up to go hard at the gym.

39 Target Exercise for Thick Biceps

Zach Even-Esh: Strongcast

In this episode of The STRONG Life Podcast I share some BIG lessons on money, your finances and lifestyle. I've seen countless people driving 40, 50 and $60,000 cars and they complain about having no money, being depressed or needing a discount on a...

Top 5 Chests of the 1990's

1. MARKUS RUHL: You may be surprised to find the German Rühl atop this decade. After all, he competed in only six pro shows in the ’90s, never placing higher than fourth, but he entered 26 and racked up two wins the next decade. In more recent years, a center tear that separated and deflated his pecs marred his chest, though. So let’s return to that fourth place at the 1999 Night Of Champions, which launched Rühl-mania when he was 27 and 270 pounds. Much of the furor was about his chest. It wasn’t thick enough to eclipse the pecs of Olympia contenders, but it was the highest seen since Columbu’s and so striated it resembled two mounds of perfectly aligned soda straws. Even with his reliance on machines for pressing, Rühl crafted a chest that set the density standard for the next decade.

FLEX July Issue: Sneak Peek!

The July issue of FLEX Magazine is in stores now! Here's a sneak peek of what we have waiting for you. Be sure to pick up your copy today!

The Injury-Prevention Training Guide

There are two classes of injuries: traumatic and cumulative. Traumatic injuries are those accidents that happen in sport or daily life, such as rolling your ankle on a trail run or crashing your bike on the morning commute. Cumulative injuries relate to tissue damage that occurs over time as a result of repetitive strain. These types of injuries creep up and may be a function of poor posture, faulty movement patterns, or improper training.

Master the Windshield Wiper for Amazing Abs

Hang from a pull-up bar and raise your legs until they’re perpendicular to the floor while keeping your torso parallel to the floor. (You’ll make an L shape with your body.) This will require you to pull your body closer to the bar, bending your elbows and contracting your upper back. Rotate your legs side to side. You can make the move easier by bending your knees. Add the workout below to your training to build up to doing the full hanging windshield wiper.

4 Exercises Better Than The Overhead Press

First of all, the most powerful portion of your body — your legs — are nonexistent during the seated version, despite the fact that many seated overhead press stations have foot plates/bars to press against. Because you’re seated, your lower back and legs are, for lack of a better term, at rest. But when you stand up, you immediately engage your entire body. From a standing position, your legs and knees absorb the downward shock of the movement, and you can use your legs to help propel the bar back overhead on each rep. Again, once your lower back (not to mention your abs and transverse abdominis (think core) strengthen and combine with the contribution of the legs, you’re immediately able to press more weight overhead. As you increase that weight, your shoulders and arms become bigger and stronger as they adapt to the increased overload and stress. In fact, dare we say that after you’ve adapted to the standing version, you may never want to perform the seated version again. Gasp, the thought!

Lose Your Last 10 Pounds - For Good!

Another metabolism booster is a technique called Tabata, in which you finish your weight workout with an exercise done for 20 seconds of work, followed by 10 seconds of rest. Typically this is repeated a total of eight times (four minutes total), which also boosts EPOC significantly. Again, choose a multi-joint exercise rather than a single-joint move to get the most benefit.

The Strength and Speed Workout

Perform a brief but thorough dynamic warm-up that gets blood flowing to all major muscle groups. You should have a light sweat and your legs, in particular, should be slightly pre-fatigued from a mix of bodyweight squats, skips, butt-kickers and jumping jacks. From there, you’ll stride into a light one-minute jog for a little specific warm-up. Then, it’s time to hit the gas. With each sprint, you should aim to reach your top speed as quickly as possible. At the end of each 15-second sprint, slow yourself gradually and walk for 45 seconds. By sprinting for 15 seconds, you allow yourself to take full advantage of phosphagen, the main source of fuel for brief, all-out activity, which has a shelf life of about 15-25 seconds. This sprint routine increases excess post-exercise oxygen consumption (EPOC), helping you to burn more calories for the 24-72 hours that follow the workout. But this also helps you focus on something you probably haven’t in some time: getting faster. And you’ll be surprised at how your body responds when you make sprints a regular part of your routine.

Six-Week Power Abs Routine

The Power Abs Program's focus is to not only streamline your waist by getting rid of the flab but also etch in deep abdominal muscle - so whenever you take off your shirt, your  six-pack  will be clearly visible. The keys to such a look is a low-fat diet (that, you knew) and training your abs with weights - which you may not have known. And here's more: Powerlifters and strongmen have great abs. Sure, they're buried under layers of bodyfat, but deep under that flab are an incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis. Those guys need to have super-strong and well-developed ab muscles to lift the massive amounts of resistance required by their sports. Like a powerlifter, you want  strong abs . Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries. And a stronger midsection means more strength on all your other exercises, since that's your core. Unlike a powerlifter, however, you want a chiseled six-pack. But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program.

The Fit Person's Guide To Social Media

After a long day's work, sometimes that couch looks far more inviting than a gym commute. Social media to the rescue! The rise of fitspiration has allowed people to find and provide motivation via quotes and images meant to ignite the fitness fire in you when you think it's gone kaput. When you feel like skipping the gym today, spend a little time on social media to read some motivational posts or scroll transformation pictures. Get yourself pumped and then destroy some weights at the gym!


I firmly believe that nutrition is the key to stimulate and maintain healthy bodies. I want only what's best for my body. Of course, I'd eat out a lot and cheat here and there (after all, it's hard not to eat out with friends). My diet is a balanced mix of protein, carbs, and fats. At times when I feel not quite myself, I will track my nutrition for two to four weeks to get back on course.

51 Superfood Q&A: Yacón Syrup
52 10 Best New Hairstyles for Men
53 The 4-Step Biceps Builder - Born Fitness
54 John Hansen - Timeline Photos | Facebook
55 4 TUT Moves for Massive Pecs
62 The Weider Principle #28: Peak Contraction
63 CrossFit Competitions: How To Prepare To Perform Your Best
64 10 Things Guys Do on Social Media That Girls Hate
65 Chest Training on the Smith Machine
66 Concentrate on the Negative
67 Celebrity Training Tip with Hollywood Physique Expert Eric the Trainer