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The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

Flex Lewis Trains on the Eve of the 2014 Flex Lewis Classic

Mr. Olympia 212, Flex Lewis, gets in a back training session before heading over to meet competitors at the 2014 Flex Lewis Classic check-ins.

3 Twitter / mrojaycutler: How about that @JoeyFirestone ...

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 Monday, June 30, 2014

Monday, June 30, 2014 - Although you truly believe you have an inexhaustible supply of energy, it's not smart to take on more than you can manage. Your enthusiasm, even when supported by unrelenting determination, doesn't mean you're invincible. Unfortunately, seeking guidance from others won't likely produce the clarity you seek now; you must make decisions about what you can and can't do on your own. If you overextend yourself today, you'll likely run into trouble next week. Save your strength for when you will need it most.

Mike O'Hearn

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5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

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.

Fiber Fixes to Fight Hunger and Promote Health

Seems like you'd be foolish not to have fiber if you're trying to control your weight. Since fiber also helps prevent cancer, heart disease, diabetes and other maladies, you should be screaming for fiber by now. But if you think getting more fiber means forcing down bowl after bowl of lettuce and prunes, you'll probably just be screaming. Relax -- Bonci has several painless ways for you to increase your dietary fiber.


After reading through the Fighter Diet Food Pyramid and Men's Guide, I realized some of the mistakes I had been making every time I went food shopping. I took what I had learned from these E-books and made new shopping lists. It took some time to get started but now it is just second nature.

Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

Arnold Schwarzenegger's Double-Split Routine

Get terminated with this hardcore double-split routine from the Oak himself.

Break Through Plateaus with Deficit Training

Reverse lunges on their own help the posterior chain to fire first since the first movement is initiated by the glutes and hamstrings to step backward, rather than the hips and quads to step forward. You can add to the glute involvement by adding a deficit—starting by standing on a low box. Use dumbbells, and ensure that your working leg has the heel firmly planted on the box. Aim for a full depth with the trailing knee so that it reaches the floor. The glutes and hamstrings have to work overtime to overcome the deficit and climb the body back up to the box.

10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

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).

Bend to Build Midsection Muscle

To build truly strong and eye-popping abs , you have to expand your ab-exercise repertoire. This month, we’ll show you a move that’s lasted more than 100 years, and for good reason. Arthur Saxon—an early-20th century strongman—used it to build his core to the point where he could perform staggering feats of strength, such as extending a barbell loaded with 370 pounds overhead with one arm, while bent at the hips to one side. Now known as the Saxon side bend, this core builder needs to enter your 21st century workouts.

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

7 Deskside Diet Snacks

It’s 3 o’clock in the afternoon, your post-lunch food coma has worn off, and dinner is nowhere in sight. You may be tempted to hit up the vending machine for an afternoon pick-me-up, but beware. Most foods that fall out of a dusty machine are packed with preservatives and heaps of sugar that make your blood sugar soar and your body crave a snack with more substance. A smarter approach to deskside snacking : come prepared with foods that help you stay alert and satisfied throughout the workday. Manuel Villacorta, M.S., R.D., author of Peruvian Power Foods , tipped us off to seven healthy mini-meals sure to pull you out of an afternoon slump.

The 15-Minute Chest Workout

Get in and out of the gym in 15 minutes flat with this quick workout for blowing out the chest.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet.

Protein Oreo-Inspired Cookies Inside... an Oreo-Inspired Protein Cheesecake! - Protein Pow

Welcome to one of the best protein cheesecakes I’ve ever made. This idea was born out of thin air. I don’t know exactly at what point I decided to make it or how it was that it came to be. All I know is that I somehow found myself in the middle of my kitchen making a bunch of oreo-inspired protein cookies with the intension of burying them inside an oreo-inspired protein cheesecake. What can I say? The spirit of Pow is strong here.

Does Deer Antler Velvet Work and Build Muscle? - Born Fitness

I’ve been working out for years, also, and can tell you that I never feel sore anymore. Its an adaptation to working out, you are getting stronger and your muscles are tougher from it. Probably nothing to do with deer antler. Take a month off and then hit the weights hard, I guarantee u will feel sore. After years of lifting, soreness is no longer an issue, I can describe the feeling more as a tiredness within the muscle. And I love it when I really fry a muscle, and then later on in the day I’ll do something that causes a cramp in said muscle, and I’ll think to myself damn that was a good workout. Even then, it isn’t a soreness.

Healthy 4th Of July Recipes: Muscle-Building Barbeque Guide

If you're not planning on grilling this Independence Day, you should be! Find out why grilling is a superior way to cook, and try new recipes that will wow your fellow partiers.

Why Am I Hungry All the Time? - Born Fitness

Very interesting, I am going to get the book…..I assume this counts for women as well as men? I have been beating my head against the wall trying to figure out why I am always starving, I mean it is so bad, and while I have been a little overweight for a long time, in the last few months, I’ve not been sleeping well at all and I’ve gained about 12-15 pounds! I hope this is what’s doing it because I think I can fix this! Thank you!

The Best Medicine Ball Ab Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

The Protein Guide: How Much Protein Do You Need? - Born Fitness

Protein is known for being the critical macronutrient for muscle formation. It does more than that, acting in unison with a large amount of enzymes and transporters in your body in vital functions that support life and proper metabolism. In a sense, protein are bricks in the construction of your body. Continuing our analogy, carbohydrates tend to be workers, cementing these bricks together, while fats are the managers, making sure this process is running smoothly. All three are of course critical, and work together in keeping your body in proper shape.

Better, Stronger

The crux of his message: Weight training and clean eating made it feel as though he’d never gone through months of chemotherapy and surgery at all. Dr. Z now wants to change the term cancer survivor. After all, he says, cancer “is a battle.” A “cancer survivor,” he says, should be called a “cancer victor.”

Anytime Gains

RESEARCH: In a University of Jyväscylä (Finland) study, subjects followed a 20-week strength-training program that worked the whole body every workout, with special emphasis on the leg muscles. The first 10 weeks served as a preparatory phase to acclimate the subjects to weigh training. During this phase, the subjects trained just twice per week in the late afternoon. For the final 10 weeks, the subjects were placed either in a morning or late-afternoon training group. During these final 10 weeks, training frequency was gradually bumped up to three times per week.

Trainer Q&A: How Do I Spot Someone?

Q1: How do I spot someone doing a barbell bench press? Sean Hyson: Stand behind the head of the bench. Hopefully it has a platform of some kind you can stand on that will elevate you a bit and give you better leverage to hand the bar to the guy you're spotting, but make sure you’re behind him and centered to the bar. If he wants a liftoff, agree when you will give it (on the count of 3, for example). Make sure the bar is positioned at the front of the J hooks to reduce the distance it has to travel to be in position.

FD Fighter Diet Deadlifts (Athlete)

Pauline Nordin & Fighter Diet, I just wanted to say thank you for your DAILY inspiration and encouragement to all of us who buy your ebooks, and follow you on Facebook. I recently posted a picture on my Facebook and was shocked at how many positive comments I got, and disgusted at a couple females who thought “muscles” were gross, and even asked me what I was doing to get so defined, implying what? ! I was proud to say “FOLLOW FIGHTER DIET ”!!! At 45 years old I am THRILLED when folks at the gym think I am a “sister” to my 21 year old son who is a United States Marine! Haha I have 8 of your ebooks and am excited to get more as my financial situation improves. My favorites have been the butt bible 1 & 2 and deadlifts, but I love every single one I have gotten! J I have a

10 Ways to Train Like a Legend

When you  sleep  you're in an anabolic (muscle-building) state that's optimal for growth. “Your ultimate goal would be a quality night’s sleep between seven and nine hours,” says Kenn. “If you have a full work day ahead of you before you go to the gym, I would highly recommend a minimum of seven hours of sleep,” he adds. Whether you train in the morning, at night, or both, be sure to get some z's.

7 Exercise Swaps for Total-Body Balance

Although barbell exercises are usually the best way to increase strength and muscle fast, they often disguise muscular imbalances, which can and often do hinder growth. It's important to work unilaterally (one side at a time) as well bilaterally (both sides at a time). Ryan LaPlaga, C.S.C.S., provided us with seven barbell exercises, and counterparts, that can be used to eliminate muscular imbalances that may be holding you back.

Fighter Diet News

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

5 Muscle-Building Stir Fry Recipes

1) Mix pesto with vinegar and set aside. Place baby greens in a small mixing bowl. Season chicken with salt and garlic powder. 2) Heat large nonstick stir-fry pan or wok over medium-high heat until hot. Spray pan, then add chicken in a single layer. Cook until chicken is no longer pink inside, about 1–2 minutes per side. Remove chicken from pan and place on a plate. Re-spray pan and add broccoli, tomatoes, and garlic. Cook until broccoli is bright green and crisp-tender, about 2–3 minutes. Add chicken back to pan. Spoon 2 tbsp sauce over chicken and toss. Remove from heat. 3) Toss greens in remaining pesto–balsamic mixture. Spread tossed greens along the outer edge of a dinner plate. Mound stir-fry in center of plate. Serve as is, or toss for a salad-like presentation. Enjoy immediately.

The Best Upper Body Workout

DIRECTIONS  The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.

Do You Need Amino Acids? - Born Fitness

The information below is a purely scientific analysis of the benefits you receive from different types of amino acids. In general, if you receive enough protein in your diet, you probably don’t “need” to supplement with additional aminos. However, I’ve experienced (non-scientific) benefits from taking additional BCAAs, whether it’s with recovery or muscle growth. Therefore, they are typically part of my training routine, especially when following an Alpha-style diet, such as the one prescribed in Man 2.0 .

How to Deal With Shoulder Pain

To minimize shoulder strain, bench-press with your shoulder blades pinched down and back. This draws your chest out and places all the stress of the lift on your pecs. Also, vary your angles each pressing session, along with the weight and the reps you use.

The Truth About Energy Systems

Let’s say you’re doing a max effort squat, as you move the weight via the concentric phase, posterior chain musculature immediately burn through their ATP stores. Once the ATP has been used, it’s either further broken down or recycled via creatine phosphate (see above sections), so it can provide additional energy for the working muscles. It’s the fuel source for all your physical functions, from eating to breathing to pushing the Prowler®. Most people don’t realize how quickly the phosphagen system is activated. It simply takes just thousandths of a second for the phosphagen system to kick in. Like many things, there is a benefit to risk ratio, or in the case of energy systems, a speed and efficient cost. The phosphagen system can only supply enough ATP and CP lasting for a minimum of 6 seconds, and up to 15 seconds of serious effort.

Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

Arnold Schwarzenegger: Back in the Day

Arnold Schwarzenegger: Back in the Day

The First Callout – Episode #13

Project Bodybuilding is the number one source for all things body building related. We offer quality articles, superb radio shows, breaking body building news, and recent contest results and information. Don't forget to join the conversation on our forum !

10 Foods That Keep You Full Till 5 P.M.

Staying focused and alert throughout the day can be a bit of a challenge. Getting a good night’s rest is crucial, but so is filling up on the right foods. By now you should be looking at food as fuel, not only for your muscles but for your mind and energy stores. As soon as hunger strikes your productivity dips. This is where Keren Gilbert, M.S., R.D., founder and president of Decision Nutrition, comes in. She’s identified 10 hydrophilic (that's a fancy way of saying “water-loving”) foods to keep you full well through 5 p.m.

Fifteen Simple Strategies for Kicking Stress

When stress strikes, it’s hard to rationalize a way out of the hole it feels like you’re buried in. The best you can do is prepare in advance so that when you are in over your head, whether it’s from work, relationships, finances, or just a stalled subway car, you know exactly what to do to crawl out of that dark hole. To help you nail down a stress survival plan, we booked some time with three of the best stress doctors out there, who shared these 15 quick-hits for getting out of a maddening situation.

Make Heavy Rope Training Part of Your Workout Routine

You’re also going to need something to anchor the rope. If it’s a pole, post or tree, loop the rope around it to give you two even lengths - holding one end in each hand. If it’s a person, have them grab the rope at the middle, and make sure they’re strong enough to handle the fury coming their way. Heavy rope training can get intense, so whatever anchor you use, be sure it’s secure.

Men's Fitness

It turns out my sign-in problems were an issue of having my email address on 2 different accounts, one closed, one open. Talked with a customer service rep who couldn’t figure it out either, then when I mentioned I had an old subscription that was canceled, she zero’ed in on what it was, removed the old account, and boom! I’m back in business with the app. No issues so far, works great again!

Fitness 360: Chris Thompson, Militia Muscle

If you're not already familiar with Chris Thompson, you're about to receive an education in making health and fitness a lifestyle. Learn how Chris trains, eats, and supps to look great and feel even better.

Beast Sports Nutrition Creature Powder at

AstraGin® is a registered trademark of NuLiv Science Usa, Inc. | Creatine MagnaPower® is a registered trademark of Albion Laboratories, Inc. Covered by U.S. Patent 6,114,379. | Creapure® is a registered trademark of Alzchem LLC and use of it licensed under US Patent #5,719,319. | Crea-Trona® (Patent Pending) is a Trademark of AlzChem LLC. | Cinnulin PF® is a registered trademark of Integrity Nutraceuticals Int’l and is protected under US Patent#7,504,118 & 8,003,141.

Pound for Pound Boxer's Workout

What is it about Rocky training montages that are so empowering? Could it be the music? Eye of the Tiger is a pretty inspiring anthem, after all. Maybe it's the anticipation of the big fight. Will he really defeat the odds and beat the obviously better boxer—again? Hey, it's Rocky - what do you think? No, it was something more that had people, myself included, walking out of theaters punching the air. It was the fact that Sylvester Stallone was actually doing this stuff. That was no stunt double you saw pummeling the speed bag, running sprints on the beach, duckwalking with a log across his back and doing inverted sit-ups in a dusty barn. That was all Sly.

FD Woman's Black Book (Athlete)

Good Morning Pauline Nordin, I just wanted to take a moment to thank you for Fighter Diet ...A few months back on Facebook you had posted a detailed suggestion about having a panel of blood work done. I took your advice and got it done. For years I have been having issues with being tired, problematic weight gain/loss, and low motivation overall when at the gym. My doctor has discovered a major thyroid failure and that my hypothalamus is near non functioning. Years of suffering would have continued if you hadn't made that suggestion. I hope you know that you have played a big role in turning my health around. I am now scheduled for a CT scan of my brain and have started taking medication to begin the road of balancing my hormones out. THANKS! X The Extreme Fitness Woman’s Black Book: W

Win Her Heart With Waffles

Keep her around on Sunday morning with these waffles from The Tasting Kitchen in Venice, CA. They’re lightly crisp on the outside with a fluffy interior—way better than the boxed stuff. The secret? Plugrá, and lots of it. The European-style butter has a higher fat content than your typical sweet cream butter, which translates to a richer, crisper waffle. And, hold up, before you start going crazy in the comments section, read why fat isn't a nutritional nemesis . 

51 The 4-Step Biceps Builder - Born Fitness
52 What is Happiness?
53 Shouldering the Load
54 Muscle in the Morning: June 30, 2014
57 Oak Roots
58 The Science Behind Quenching Your Thirst
59 BPI Sports Whey-HD at
60 10 Things Guys Do on Social Media That Girls Hate
61 Why Assholes Get Girls
62 How to Get Results With High-Intensity Training