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3 Technical Tips for Big Benches

Fighter Diet Chocolate & Oat Bran Scramble

Fighter Diet Chocolate & Oat Bran ScrambleThis is one of my favorite post Pauline's week meals! It's my first meal o

The Strongman Total-Body, Circuit Workout

Try these four strength moves to improve conditioning, burn fat and build lean muscle.

Bad Lip Reading of The NFL 2015

"Better get down, gonna dance good friend, chicka chick, jabba jabba."

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Sagittarius Horoscope for Sunday, June 28, 2015

Sunday, June 28, 2015 - Keeping conversations light and easy today is an ongoing challenge. However, you could be lured into an emotionally intense discussion that raises eyebrows and shines a light on issues about who is in charge. You might have acquiesced in a recent struggle, but now you need to reclaim some of your lost power. Nevertheless, avoid doing battle with anyone close to you. Raise the stakes by simply doing what's ethically correct without worrying about anyone else. Lead by example and see who follows.

The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

The No-Frills Shoulder Workout

In this program, you’ll use moderate to heavy upright rows with a rope attachment at a cable station, which hold plenty of the same benefits but with a smoother, more natural range of motion. Then, after those more traditional sets, you’ll do high-volume, HIIT-inspired shoulder work using light dumbbells and battling ropes. The result is a complete, sweat-soaked routine that heavily taxes each of the three deltoid heads while also helping you get diced.

5 Fat-Burning Methods

Get your fat-fighting furnace stoked with these five simple, yet effective techniques.

Thick Back Blitz

Yeah, we just went all Tolkien on you. But the fact remains that a simplistic approach – with the right intensity, of course – can help you construct the kind of back aesthetic that you’re looking for. If you have a width-focused back workout, you can simply do the workout provided on a second day later in the week, which will greatly accelerate your gains. Or, if you’re a high-volume guy, you can go ahead and try adding these moves to your existing back workout on one, all-out back-a-palooza.

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

Bodybuilding For Beginners

If you’re like me, you dove into bodybuilding with a passion, not a strategy. It was, and still is, something you loved, not a scheme for success that you reached after comparing it with other ventures. Bodybuilding is something you’re driven to do, no matter what. It’s in your blood, not in your mind. You toss and turn in bed at night, resenting the hours that keep you from your next workout. In your dreams, you’re in the gym, grunting, sweating, smashing those weights, cheering your training partners to their personal records, then getting under the bar when your turn comes and beating them at their own game, as they in turn cheer you on. When you awake, you gulp down some breakfast before you’re off and running, unable to resist the allure of ringing iron and the delicious pain of rough-cut knurling. You have no chart or graphs to consult, no calculus of how many more muscle fibers will be stimulated with each additional repetition. You’re in there to lift as hard, as heavy and as long as you can, because you’re conquering the world, and it feels good. When you drag yourself home, the only thing on your mind is getting back in there the next day, so you can do even better.

Lionel Beyeke's Legendary Leg Workout

Here, as demonstrated by IFBB pro Lionel Beyeke, one of today’s true freaks—in the best sense of the term—is a workout that can test your mettle and your muscle. In the end, you may not be standing upright necessarily, but you’ll surely be taking giant steps forward in your quest for leg development of historical proportions.

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6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

6 Ripped Vegans You Should Follow

Thompson may not have national fame, but he sure knows how to carve out a niche in instagram. Thompson, who has over 90,000 followers, has not eaten meat for thirteen years. His main reason for giving up animal meats was that he felt humans were not designed to consume animal. According to him, without machines, we wouldn’t be eating them. Thompson acted on this mindset. He started off as a vegetarian and, three years ago, he hopped aboard the vegan squad. Thompson also participates in triathalons and ironman competitions.

Dorian Yates' 6 Rules for Building a Big Back Fast

Dorian Yates' 6 Rules for Building a Big Back Fast

Stir Up a Stronger Core

The Swiss ball is most commonly used to make crunches harder , but that doesn’t take full advantage of its greatest offering—instability. Putting yourself in a position where the ball is free to roll, or even encouraging that rolling, requires your abs to clamp down on your spine twice as hard to prevent losing balance. Swap out your other core work for Swiss ball elbow circles and you’ll see how well it works.

20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

6 Worst Injuries Suffered By M&F Cover Stars

However, they’re not the only ones. Here are the six worst injuries suffered by Muscle & Fitness cover stars.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Five Body-Weight Finishers to Break Out of Hibernation

Spike your metabolism by ending your workout on a high-note—you’ll increase the amount of calories you burn after you leave the gym and create more stimulus for muscle growth. Better still, instead of pounding your body and joints with more weights, we’ll give you the best bodyweight finishers to drop a few extra pounds of fat and say goodbye to that stubborn belly.

Nine Fitness Classes to Try in 2015

Are you the type of fitness enthusiast who needs a coach, friend or just anyone or anything to motivate you to go the gym? If so, you might find that the environment and structure of a fitness class is exactly what your training regimen has been missing. Whether you sign up for a bunch or just try it once, a fitness class is a great way to add variety to your strength and conditioning routine. Check out these nine trendy and effective fitness classes in 2015 to see what the hype is all about. 

10 New Ways To Overcome Workout Laziness

Bored by your workout routine and can’t seem to get yourself to the gym? MF has you covered with 10 tips to get you back to buff in no time.

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America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

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The Rock's Complete 'Hercules' Meal Plan

Want to build a Herculean body? Here's what Dwayne Johnson ate for 22 weeks.

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American Ninja Warrior: Dana Linn Bailey

Watch the extended cut of DLB taking on the Ninja Warrior obstacle course.

31 Defined

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5 Sex-Position Tweaks to Help Give Her an Orgasm Tonight

You get a great view and women like this position because they’re in control of the speed of the thrusting and the angle. To make it even more intense, have her get on her knees while bending forward so she's leaning toward your face, and then she can move in and out of you nice and slow. “This will help your penis hit her G spot while allowing her to angle her clit on your shaft as she uses her arms to hold onto you for balance,” says Patricia Taylor, Ph.D., sex educator and author of the newly revised Expanded Orgasm . Starting off slow and increasing the speed is key because it helps her really get warmed up, and when she's really excited, her clit grows larger as it becomes engorged and the larger area of sensation increases her ability to orgasm. Plus this slightly shifted position allows her to move however she likes. “If you’re in the mood for experimenting, wear a vibrating cock ring to really increase the sensation,” Taylor says.

Next Level Training

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.

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Sundays are for prepping healthy meals for the week. Check out these ideas: …

Incline Cable Flye for a Stronger Chest

We know. The cable crossover station is crowded! Then, when it does open up, you have precious little time before people start asking to work in. That probably explains why you’re always doing the same exercises over and over—a high crossover and a low crossover .

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Your workout is fat and bloated. Here's how to get better gains in as little as 30 minutes: …

4 Tips to Speed Up Muscle Recovery

You work hard to get the most out of your lifting workouts—but are you maxing out your rest days? Take this quick muscle-rehab advice to see faster results.

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How to change your body weight set point to naturally have less fat and more muscle:

10 Ways to Look Better Instantly

It's good to make big goals, like aiming for that six pack or one-rep max. But sometimes it's OK to cheat with some quick-fixes. Here are 10 simple and quick  style  tips that can help you look more attractive by tomorrow. 

Ask Men's Fitness: Will Running on Pavement Every Day Kill My Knees?

Science would tell you to run on, brother. “There is a lot of research that shows your body and muscles can ‘tune’ themselves to whatever surface you run on,” says Reed Ferber, Ph.D., an athletic therapist and director at the Running Injury Clinic in Canada. “In other words, your muscles will adapt and minimize impact forces and joint loading regardless of whether you run on a hard or a soft surface.”

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The 50 Best Gyms in America

Men's Fitness teamed up with Yelp to rank the top-rated fitness centers across the country.

Exclusive Workout: Arms Like Mark Wahlberg

Some celebrities are known as much for their bodies as for their bodies of work—sometimes even more so. For instance, Usher will always be associated with ripped abs. Meanwhile, Angelina Jolie may have the most famous lips in the country (not that the rest of her isn’t also lovely). And in Mark Wahlberg’s case, his arms have become as iconic as his characters, like Micky Ward in The Fighter and Dirk Diggler in Boogie Nights. No matter how his roles change film to film, Wahlberg’s biceps stay pumped. Now it’s time to stop envying them and start building a pair of your own—and you can do it using one of the actor’s very own routines.

6 Macro-Filling Fish Recipes

Fish is known as one of the cleanest and healthiest protein sources in the world -- and it's easier to cook than you ever realized. Fish is high in omega-3 fatty acids and some popular vitamins like vitamin D and B2 (riboflavin) as well as some minerals: zinc, magnesium, and potassium. From a muscle-building perspective, vitamin D and zinc can significantly impact testosterone levels -- allowing you to add lean muscle.

Build Your Best Chest With This Rest-Pause Workout! -

Because rest-pause allows you to accomplish more work with a heavy weight, you'll synergistically build more size and strength without lengthening your training session. The method takes advantage of your muscles' ability to recover rapidly, and the short breaks give your working muscles a second wind of sorts, allowing you to do more reps with greater force. The overall greater muscular overload catalyzes greater gains in size and strength.

Back to Basics: 11 Ways to Build Your Best Cardio Workout

The importance and benefits of doing cardio are clear and in our faces everyday, but unfortunately many people don't know what constitutes as effective cardio. Gone is the day that you could run around town for a couple of miles and “be healthy” or look “fit”. Today’s “fit” man needs to be strong, fast, and athletic. An hour on the elliptical, a walk on a super inclined treadmill, or a 10-mile jog in your neighborhood will not help you attain these qualities. A successful cardio routine involves some key elements that are not in most programs.

Trainer Q&A: How To Increase Muscle Definition

We read a lot of studies here at—so we know how frustrating all of that apparent flip-flopping can be. In order to help make sense of all the breaking and headline news, we've aligned ourselves with some of the industry's top experts—clued-in doctors, trainers, dietitians and researchers who can help us separate fact from headline-grabbing fiction and give us the real-deal advice on how to live a healthier, fitter lifestyle...every day.

WellPath Giveaway

GENERAL CONDITIONS:   No purchase necessary to enter or win. By entering, entrant accepts and agrees to be bound by these Official Rules and by the decision of Born Fitness, which shall be final and binding in all respects. If any prize is returned or undeliverable, the prize will be forfeited and may be awarded to an alternate winner. Winning constitutes permission to use winner’s name, images, hometown, likeness, prize won, and photograph (all at Born Fitness’ discretion) for publicity or future advertising in perpetuity, without compensation, notification, or permission. Born Fitness and its officers, directors, members, agents, representatives and employees (“the Released Parties”) are not responsible for lost, late, misdirected, damaged, stolen, altered, garbled, incorrect, incomplete or delayed entries; all of which shall be void. The Released Parties are also not responsible for problems related to technical malfunctions of electronic equipment, computer online systems, servers, or providers, computer hardware or software failures, phone lines, failure of any entry to be received on account of technical problems, traffic, congestion on the internet or the website, or for any other technical problems including telecommunication, miscommunication or failure, and failed, lost, delayed, incomplete, garbled, or misdirected communications which ma limit one’s ability to participate in this giveaway.

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55 Fighter Diet Chocolate Muffins
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