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1
Sagittarius Horoscope for Saturday, June 27, 2015

Saturday, June 27, 2015 - Your dreams hold the key to your happiness now, whether or not you actually manifest them. In fact, letting your creativity loose to imagine all the possibilities ahead acts as a spiritual practice today. Explore each item on your bucket list even if it's not practical or feasible in the real world. Something valuable will emerge from your fantasies if you give yourself permission to believe they can come true.

2
10 Summer Superfoods to Help You Muscle-Up

Suns out, guns out! Summer is officially here and that means summer superfoods. These summer foods will brighten up your plate and pack a punch of nutrition — delaying muscle fatigue, burning fat, and creating higher testosterone levels . Piling up your plate with the following foods will help you get that much closer to hitting your fitness goals.

3
6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

4
9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

5
28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

6
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

7
Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

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6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

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7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

10
7 Foods You Should Eat Every Day

When it comes to diet , there are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn’t eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.

11
Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

12
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

"Bodybuilding.com helped me reach my goals in many ways. I found that everyone is supportive of one another and that it is a great place for encouragement and bouncing ideas off of one another."

13
The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

14
The Six Best Exercises for Six-Pack Abs

Spoiler Alert: Crunches and situps are not the secret to six-pack abs . In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

15
Rep Speed: Fast vs. Slow

When using lighter loads, slow down the tempo to increase metabolic stress, which you can gauge by the burning sensation. As the weight loads get heavier throughout your training cycle, rep tempo can increase to ensure successful completion of each set. - FLEX

16
4 Moves For Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout. But to really build some shirt stretching traps you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

17
John Cena Squats 595 for New Personal Record

Last week, Cena hit the 595-pound mark, with no spotter in sight. He was on Twitter soon after, in classic Cena fashion. "You thought you saw it before, now it's real," Cena tweeted. "595 pounds/270kg. #Squat #EarnIt."

18
Lose Weight and Get Ripped with Cheat Meals

Your stomach is rumbling and making weird noises — yes you are hungry and that’s the work of ghrelin right there. This hunger hormone is made and released by the stomach and stimulates your appetite. But how is it controlled? The answer is simple: food regulates ghrelin levels. Levels of the hormone are high before eating and when you’re seriously dropping calories. When you get hit with the hunger pangs, that’s when you know it’s time to eat. Also, you may have read somewhere that high ghrelin levels stimulate the release of human growth hormone (HGH) from the pituitary gland. The fountain of youth hormone helps to burn fat and build muscle — it sounds like a win-win during cutting season. But what you don’t know is that high ghrelin levels promote the storage of fat in the abdominal area—getting a shredded six-pack will be hard. That’s why a cheat meal is a necessity; you’ll reduce your constant hunger and cravings while preventing a "beer belly."

19
7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders is a limiting factor for proper form on these exercises and can limit your program.

20
4-Minute Fat-Burning High-Intensity Workout

If you want to add tabata to your weight workout, simply pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, then perform the second exercise as fast as possible for 20 seconds. Rest for 10 seconds, and repeat this process for the remaining exercises.

21
Mash Elite Performance

Travis Mash has been strength training for over 21 years and has been working with athletes on their strength, speed, and athletic performance for over 15 years. Travis has worked with athletes and non-athletes of all levels from NFL and Olympic hopefuls, to 7-year-olds just starting out, to a 70-year-old senior seeking increased mobility. Travis is a published author for several strength and conditioning journals and continues to work with several colleges such as University of North Carolina, Wake Forest University, Appalachian State University, and Wofford University. Travis is a current world champion in powerlifting and has held the all-time pound-for-pound world record. He was also an Olympic hopeful in weightlifting and was recruited for the U.S. men’s bobsled team. Having been a world champion, Travis is able to share his champion mentality with his athletes and non-athletes alike.

22
10 Best Sources of Fiber

One of the keys to unlocking a lifelong lean and healthy body is fueling your body with low impact high fiber foods. These are foods that contain ample amounts of fiber but don’t contain a lot of other carbohydrates that will send your blood sugar levels on a roller coaster ride. Fiber provides bulk to your diet allowing you to feel fuller while eating less calories (even though you will often be eating a larger volume of food). Fiber also acts as a speed bump for digestion, slowing the rate in which the nutrients enter your body; this is good for weight loss, sustained energy , and managing hunger. Here are 10 must-eat foods for maximizing your fiber intake.

23
10 Strange, Awesome Exercises You Should Start Doing

Go rogue, raise eyebrows, and advance gains with these unique moves.

24
20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

25
T NATION on Twitter

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

26
5 Bulletproof Moves For Wider Shoulders

To Do: Begin with the kettlebell between your legs, your feet set a little wider than shoulder width. Squat down by bending your knees and shifting your hips back, grasping the handle with your right arm. From here, powerfully extend your knees, hips and ankles to lift the kettlebell straight up to your shoulder — keeping it as close to your torso as you can on the ascent — then continue the motion as you press the weight overhead. Hold that top position for a one count, then return the kettlebell along the same path back down to the floor where you’ll repeat the sequence.

27
Take Your Training to the NEXT LEVEL

Follow our 8-week video series for expert advice from Sadik Hadzovic on how to raise the bar on your workouts by taking conventional exercise to the NEXT LEVEL. Push through plateaus, challenge yourself, fight boredom and see results with these NEXT LEVEL moves.

28
Arnold Attends Berlin Premiere of 'Terminator Genisys'

In Terminator Genisys news, Muscle & Fitness executive editor Arnold Schwarzenegger and fellow cast members set forth on the red carpet in Berlin, Germany for the premiere of the latest episode of the legendary franchise. Chanting "Arnold," fans were ecstatic about trying to get an autograph and photo opp. Check out the premiere below. And, if you missed it earlier this week, Arnold stopped by "The Tonight Show Starring Jimmy Fallon," where it was a meeting of the minds, in the literal sense!

29
T NATION on Twitter

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

30
The 6 Principles Of Getting Lean - Bodybuilding.com

Yea so when you play high level competitive sports you train to make your body better at those specific movements, (not concerned with how you look so to speak) and become more efficient at preforming those moves. So when training lets say for a 100m dash, you will preform 100m sprints, this over time will make your body become more efficient at preforming the task...hence why people "get in shape" when they run...they find themselves preforming 8 x 100m dashes, then two weeks later those 8 reps can be 10 to 12 reps feeling as if they did when they 1st started with 8. When it comes to sports, master the task and the training/diet will develop the body naturally, but if your trying to look like a Jay cutler and you train for 5ks, then there is an obvious conflict lol

31
How and When to Use Forced Reps

Bodybuilding may be the most individualistic of all sports, but sometimes you can benefit from pairing up. Whether you work out with a training partner or simply ask for a spotter on occasion, one of the most valuable assets a “teammate” provides is the ability to extend your sets beyond failure by assisting on forced reps. This month we examine the one Weider Principle you can’t do alone. A little help from a spotter can
 keep sets going and your muscles growing.

32
Tabata Training, Fat Loss, and the Intensity Effect - Born Fitness

Best of all? You can make progress at any activity, burn fat, and not have to completely sacrifice your schedule to become fit. And while it’s just 15 to 20 minutes, if you push the pace and maintain a high intensity, you’ll be shocked by how much you can transform your body.

33
T NATION on Twitter

Can't get lean or stay lean for long? Can't handle carbs? This could be your problem: https://www.t-nation.com/supplements/change-your-body-fat-set-point … pic.twitter.com/L2mC470COs

34
POM Wonderful® Joins NBC'S 'American Ninja Warrior' For Season 7 – Plus, Enter To Win A Trip To Japan!

NO PURCHASE NECESSARY. Void where prohibited. Open to residents of the 50 US or DC who are 18 or older. Begins June 1, 2015, at 9:59 am PT and ends August 31, 2015, at 9:59 PT. Limit one entry per person per day. To enter, and for Official Rules and prize details, go to nbc.com/pom. Sponsor: POM Wonderful LLC.

35
10 Swell Substitutes for Crowded Exercise Machines

Rather than standing around for minutes just to do a certain exercise, use substitutes that target the same muscle groups, have similar intensity (if not more), and require minimal equipment. You’ll be able to get more work done at the gym, save time, keep your heart rate up, and get more results.

36
The Men's Fitness Guide to Suffering

Professor Timothy Noakes, the exercise scientist known for the Central Govorner of fatigue theory, once said, “The brain is the ultimate determinant of performance.”  Noakes’ premise is that fatigue occurs in the mind (i.e., the central govorner) before the body. Even if your heart and muscular system may have more to give, the brain shuts the body down as a protective mechanism when stress levels get too high.  Although the Central Govorner can be an unruly performance limiter, it also prevents an athlete from pushing themselves into organ failure, which is a good thing. 

37
Top 10 Smoothie Ingredients for Guys

Toss these powerfoods into the blender for a kick-ass shake that will give your body the fuel it needs to build muscle, burn fat, and boost energy.

38
High Intensity Hype

University of South Alabama and Baylor University researchers randomly selected trained male subjects to train with high intensity or low intensity while keeping the total volume (sets x reps x weight) the same for both protocols to determine which training method would result in a different outcome when it came to the expression of gene (myosin heavy-chain mRNA) coding for contractile proteins. The high-intensity group did five sets of six reps at 80% of 1RM. The low-intensity group did three sets of 16 reps at 50% of 1RM. Muscle biopsies were performed immediately before training, and 45 minutes, three hours, 24 hours, and 48 hours post-exercise.

39
Flex Lewis' Killer Biceps Routine

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

40
6 Great Shoulder Savers

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

41
Raise the Bar

Follow the standard practice of doing barbell bench presses first in chest workouts to maximize the amount of weight you bench press and therefore the amount of overload on the chest. Afterward, move to dumbbell presses to better focus on the pecs without the triceps being the weak link. This study sets the barometer for how much weight you should be able to use on dumbbell bench presses — 80% of your barbell bench-press weight. If you’re under this mark, work more on your dumbbell bench presses; if you are over, then work on your barbell bench presses. - FLEX

42
World's Most Extreme Adventure Races

Men’s Fitness scoped out the toughest, most badass footraces around the world. We rated each on a scale of 1 to 10 based on climate, altitude, obstacles, and toughness. To put it in perspective, we rated the New York City marathon at a 5. Most of these races take place in remote locations. You'll travel for hours, and maybe even days, to reach the starting line. You’ll sleep on hard ground in a tent (if youʼre lucky) and have to cope with strange foods as well as potentially-dangerous wildlife. In addition to the distance, youʼll face subarctic temperatures, sickening altitude climbs, and natural terrain obstacles. Then, thereʼs the time and cost—most of these events aren’t same-day finish or cheap to enter.

43
Retro Gallery: Jay Cutler

Photos by Robert Reiff and Chris Lund

44
M&F Iron Maiden: Ana Cheri

AC: I was once doing a pretty risqué bikini shoot on the beach in Malibu and this school field trip came around the corner out of nowhere.  I scrambled to find a towel.  At first I was so embarrassed and then we just laughed about the whole thing, the timing was awful, but the look on the parents’ faces was priceless!

45
Bulk Up Without Lifting a Weight

For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

46
The Groom's Guide to Fitness: 8 Weight-Loss Tips for Before Your Big Day

Follow these ten tips and you’ll transform the way you look, walk down that aisle with confidence, and start your new life on the right foot (not to mention enjoy some good-looking wedding photos for years to come!)

47 Manasquan Underground Strength Gym

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48
Four Exercises You Need to Switch

While this is a great exercise for building hamstring and lower-back strength, the position your knees are in puts stress on the back and cuts off circulation between the heart and the legs. The result? The force you create diminishes with each rep, meaning less efficient work and minimal results. Five Mistakes That Will Ruin Your Workout>>> Find Supplements to Fuel Your Training at GNC Live Well >>>

49 Defined

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50
Get Big: 3 Moves to Blast Your Biceps

This unique take on the standard cable curl is a great way to target both heads of the biceps. This exercise will hit your arms from an entirely new angle. During most biceps exercises, your upper arms are parallel to your torso and you curl the weight from your waist to your chest. The advantage of the Guillotine Curl is that your upper arms are perpendicular to your torso, and you are curling the weight from a high cable towards your body. This provides a new stimulus for your muscles, which will yield results.

51 WellPath Giveaway
52 T NATION on Twitter
53 The Abdominal Trifecta Workouts
54 How Your Fat-Loss Diet Could Be Making You Fat - Bodybuilding.com
55 Six Perfect Meals
56 10 Pill-Free Ways to Manage Pain
57 It's Leg Day in the Gym for Hugh Jackman
58 Arnold on Twitter
59 The Six Best Supersets for a Sick Pump and Serious Muscle Gains
60 Pauline Nordin’s 7-Minute Butt Booster Workout | LIVESTRONG.COM
61 Forbes on Twitter
62 DieselStrength on Twitter
63 Zercher Full Cycle
64 BUILD & BURN with Fighter Diet & Fitness RX Magazine
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71 Incline Skull Crushers 6.25.15
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