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1
Sagittarius Horoscope for Saturday, July 12, 2014

Saturday, July 12, 2014 - Spending money frivolously now is not wise because the serious Capricorn Full Moon floods your 2nd House of Possessions with heightened subjectivity. You could develop an emotional attachment to nearly any object that is currently on your radar. A purchase today may be based less on logic and more on a whim. Avoid buyer's remorse by waiting a few days before acquiring something you really don't need. Re-evaluate your priorities and create a sensible budget that can carry you these tricky times.

2
The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

3
The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

4
Two Drinks a Day Could Boost Heart Health

In one study, researchers used data from 52 countries, comparing 12,000 cases of first heart attacks with 15,500 similar people who did not experience a heart attack. They found that current alcohol use was linked to a 13% lower risk of heart attack, on average, in almost all regions. It’s important to recognize however that this positive effect was diminished once alcohol consumption tipped beyond four drinks per week. In fact, having six or more drinks within 24 hours was associated with a 40% increased risked of heart attack.

5
The Six-Week Bench Blastoff

See the table below for instructions on how to progress your bench press each week depending on your goal—225 pounds or 315 pounds. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. For the sets of 1, start at around 90% of the max you want to hit and gradually increase it by 1–3% weekly in accordance with the table. For the back-off sets of 5, 4, and 3 reps, start with 80% of your goal max and progress it similarly. You’ll have to estimate the best loads based on how you’re feeling, but try to follow the model here as closely as you can.

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http://www.muscleandfitness.com/ultimate-starters-guide-2014

Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc.  All rights reserved.

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FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

8
5 Ways to Beat Workout Soreness

Lifting weights damages muscle tissue—but that’s OK, because muscle damage as a result of resistance training contributes to hypertrophy (increase in muscle size) if the training is done properly. When muscle tissue is damaged, you may feel soreness within the next couple of days. While there are many theories as to why delayed onset muscle soreness (DOMS) occurs, most research suggests that it's a result of pain receptors being sensitized by the inflammatory response to muscle tissue damage. Luckily, there are ways to quickly recover from DOMS and get right back into getting strong. Use these strategies immediately after your workout to speed up healing so you build muscle faster.

9
The Summer Body Project: Diet Program

No workout is good enough to transform a body without a solid diet plan behind it. This year's Summer Body Project was designed for both the skinny guy trying to get big, and the heavyweight looking to strip off fat. During one of our hour-long conference calls and Google document collaborations, Tim McComsey, our registered dietician, prepared and presented an easy-to-follow dietary structure for both body types.

10
FD The Men's Guide (Athlete)

My wife has purchased many of your Fighter Diet ebooks and she loves them!!! She recently did her first physique competition and she helped me by using your Men's Guide to FD eBook. Thanks for help!!   Think Fighter Diet is all about girl power? Well you thought wrong. It’s true Pauline knows a thing or two about women's health and fitness, but her FD concept can be applied to any "body" male or female. To bring a little focus back on the Y chromosome, she's created the Men's Guide to Fighter Diet. An excellent ebook, the Men’s Guide is a Fighter Diet Concept book, workout plan and meal plan all wrapped into one. One section could also be considered the nutshell version of Cardio for Leanness. In fact, for that reason, you could think of the Men’s Guide as the male version (though

11
15 Minutes to Bigger Arms

It doesn’t take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which, according to my math (see below) will take you a mere 15 minutes. All the best mass-building moves for arms are included here—from chins to dips to close-grip bench. To maximize efficiency, set up all of the exercises/stations before you start the workout so you can transition quickly between them.

12
Muscle Motivation: Iron Power

Rory Koonce Jr. was born critically underweight—at one pound, 13 ounces—and afflicted with cerebral palsy. “I was told that I wouldn’t be able to see. I was told that my brain wasn’t going to function right. I was told that my left side was going to be completely useless,” he says. “Turns out that none of that was true.”

13
FD The Women's Guide (Athlete)

Hello Pauline Nordin & Fighter Diet, I was into sport all my life. I was a tri-athlete for more than 15 years. I still like to go for a run or a long bike ride. It was really important to me to try not to lose muscle during these long hours of cardio . I tried to eat more carbs but it always ended up in fat . I met Pauline and she told me about fighter diet. I tried it and I have to tell I could not find anything like it. It keeps me in shape,no fat at all and also I do not loose the muscle mass I built during years. I have also competed and done it for fitness competition prep. I never feel hungry since the veggies fill me up. The only thing I miss is the desert but this diet let U eat once a week desert and it satisfies me. I love fighter diet! It is simple to follow and combined

14
7 Things You Didn't Know Yoga Could Do for Your Body

If you practice yoga five days a week you’ll just turn into a Gumby doll, right? Eh, maybe. Though a regular yoga practice does increase flexibility and help strengthen and lengthen your muscles, there are some not so obvious benefits to getting your “om” on regularly. From better bowel movements to steamier sex, you might be surprised what a little time on the mat can do for you.

15
FD Wheels (Athlete)

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

16
What You Need To Know About Metabolic Adaptation - Juggernaut Training Systems

Periodic carbohydrate refeeds are currently very popular in the world of physique sports. Theoretically, they may help to influence metabolic rate and satiety by temporarily elevating leptin (4), but more research is needed on this topic. Reverse dieting is another popular strategy employed by physique athletes. While there is little relevant data on this strategy, it could theoretically help with maintaining weight loss. While a bodybuilder should not aim to stay at stage weight for an extended period of time, this strategy could help competitors stay within striking distance during their offseason, and is likely to prevent body fat overshooting in the post-diet period. For the general population, reverse dieting may help them maintain a large percentage of their weight loss, but this is speculative and research on the topic is needed. It is important to emphasize that reverse dieting does not mean you need to keep a caloric deficit beyond the intended weight loss period— it simply refers to gradually increasing calories, as opposed to a massive, drastic caloric surplus.

17
Paleo Diet Could Be Killing The Planet

While Paleo-heads are definitely leaving more of a footprint than their vegan peers, the moral of the story here is that diet does have a small impact on the planet. You don’t need to stop eating meat altogether if it works for you and is a part of your healthy diet. However, the key is moderation. Like the research suggests, the more meat you eat, the greater the effect. Let’s be real, there are bigger fish to fry in the fight against climate change (we’re looking at you, power plants and automobiles).

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Fighter Diet News

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

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Fighter Diet is a lifestyle, not a project

People stop themselves from achieving their fitness goals due to forgetting one of the big components needed to get to the goals; TIME. I wonder if it's because we live in this instant download/instant gratification society? Well, here's a reality check: it will take way longer than you want to achieve your highest fitness goals. And the fastest way to get there is to stop planning and just start doing. One day at a time. Stop thinking about what to do in three months from now, I know you want your perfect workout plan, your workout split set in stone etc, but your body does not function as a company you can run with deadlines, time frames like a short term project. Achieving a killer physique takes commitment, dedication, patience and TIME. You forget one of them and you should look for another hobby.

20
The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

21
I Am Hercules | Make Your Own Hercules Movie Poster

Make and share your own personalized Hercules movie poster! Hercules, starring Dwayne Johnson. In theaters July 25.

22
10 Healthy Snack Ideas for Your World Cup Viewing Party

Throwing a party for the big game—or watching from your couch? Instead of reversing your hard-won workouts with wings and cheese dip, try one of these low-fat recipes.

23
Jay & Kai Train at Bev Francis Powerhouse Gym

In this FLEXonline exclusive video, two bodybuilding legends, Jay Cutler and Kai Greene train together at the world-famous Bev Francis Powerhouse Gym.

24
20-Minute Workout: Stronger Cardio

There's a reason you're reading this magazine and not one about jogging or cycling—you want to get in shape with weight training and other exercises you actually enjoy. Of course, that doesn't mean you can ignore cardio . If you're the type who dreads the treadmill, you just need to get your cardio through other means, like this workout. It lasts just 20 minutes, and lets you take care of what you hate while doing what you love.

25
The 6 Leanest Cuts of Meat

Build more muscle while keeping your bodyfat on the low.

26
The Rock Posts the Team Hercules Legs and Calves Workout

"Epic results take epic effort. The final labor of our #TeamHercules workouts (and my favorite body part to train) - LEGS. These are all working sets, so make sure you warm up your legs/body appropriately. This will be punishing , so push yourself past your what you think is your limits and I guarantee you'll be better for it on the other side. Enjoy.. #FunPain #FerociouslyFOCUSED #TeamHercules"

27
Dialing in Reps and Sets

set, so let’s think about the ideal number of reps in terms of weight load. It’s been

28
Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

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Win this product stack + lifting straps!!

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http://i.instagram.com/p/qXp2iIEzsU/

31
Size Secret #8: Leave Your Comfort Zone

EDUARDO CORREA: “Most people do their exercises and sets inside a ‘comfort zone’ — meaning the workouts don’t require any extra concentration, effort or pain to execute them. When you stay in your comfort zone, it’s difficult, if not impossible, to see significant gains in size and strength. Leaving your comfort zone can entail anything from doing more difficult exercises, adding more weight to your exercises, doing more reps or adding intensity techniques to your workouts.

32
Size Secret #7: Unilateral Static Holds

TONEY FREEMAN: “This is a technique I use on nearly every unilateral exercise — dumbbell presses for shoulders, dumbbell curls for biceps, unilateral triceps exercises, leg extensions, leg curls. On dumbbell presses, for example, I’ll leave one dumbbell in the top position while the other arm is doing reps. I’ll do five reps like that, then switch arms and repeat, then switch back and do four reps with each arm, then three, two and one. So it’s 15 reps, but the time under tension is equivalent to 30 reps on each arm. I kind of let go of the standard banging out sets of 10 or 12 reps. Doing unilateral reps with the static holds incorporates more muscle fibers than standard sets because of the greater time under tension and helps stimulate more growth.”

33
Get a Leg Up On the Best Surfaces to Run On

According to Edward A. Schwartz, DPM, a podiatrist who works with many runners at Coordinated Health Systems, the Bethlehem, Pennsylvania-based orthopedic medicine clinic, using many types of running surfaces "helps you vary the different types of stresses that your lower extremities have to accommodate. And that's better overall for your muscle groups and joints." Adds Bob Howard, MS, ATC, head athletic trainer at the University of Connecticut, "Every surface offers a different type of training. You want to be able to switch things up." This will help keep your body challenged but also injury-free. So get out there and mix it up, but before you lace up, know what you are in for. M&F's guide to running surfaces will give you the "dirt" on all levels.

34
Body Transformation: Matt Hart Turned Tragedy Into Triumph

Never thought I would be a widower at 40-years-old. Honestly, I never thought it would happen to anyone I knew, but that is where I found myself after returning home from work on a Thursday evening in July 2012. No goodbyes. No I love you's. My wife of 16 years just vanished. The official ruling was an overdose of pain medication. She had just gotten surgery to remove her tonsils two days prior. The kids were off at grandma and grandpa's house while she recovered. I had returned to work so our home would be nice and quiet while she slept.

35
Elitefts™ Banded 45-Degree Back Raises

About the Author Derek Dolgner is interning with the MountainDog John Meadows as well as Elitefts.com to finish his Exercise-Science undergraduate degree from the University of LaCrosse Wisconsin. Dolgner started competing as an amateur bodybuilder in the NPC at 17 years old and his passion and love for the sport has continued to grow over the last 6 years. He hopes to follow in John's footsteps and become a positive influence in the fitness industry.

36
Phil Heath Gives Fans the Scoop on Gifted Nutrition

Just launched earlier that day (7/11/2014), 3X Mr. Olympia Phil Heath talks to fans at Bev Francis Powerhouse Gym about his new supplement line, Gifted Nutrition.

37
MuscleTech Platinum 100% Casein at Bodybuilding.com

Researchers at a leading university in France showed that subjects consuming micellar casein as found in a max dose of Platinum 100% Casein experienced a 34% decrease in total body protein breakdown after a 7-hour period. Researchers went on to hypothesize that the slow-digesting properties of casein protein may have an anti-catabolic effect. This can help prevent muscle protein breakdown.

38
The 8 Critical Keys For Building Big Muscle

Do a few lower-rep sets early in your workout with multijoint exercises. Perform as few as six reps on some sets to prime your body for size and stimulate strength gains. As you fatigue, choose relatively higher-rep sets so that—over the course of your workout—you'll work the target muscle with a variety of muscle-building rep targets. The rep scheme used here is arranged in what's called pyramid fashion: You start with light weights for higher reps and progress to heavier weights for lower reps.

39
Classic Muscle Strength Programs Reviewed

Some things never change, and when it comes to training, we’re grateful for that fact. New systems come and go constantly, with one self-styled guru after another screaming at you on TV that his latest system is way better than the last one he tried to sell you. Yet while we’re constantly in search of new and better ways to gain muscle and strength, there are some systems that need no rewriting—templates that have proven time and again to produce results. Four in particular have never fallen out of style, despite being far older than most of you reading this. they are: the conjugate system, linear periodization, undulating periodization, and 5x5.

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Top 10 Muscle Building Tips

There's a reason why Pauline Nordin of Fighter Diet has such a kick ass body. She eats right and she trains hard. By holding to her core values when it comes to diet and exercise, Pauline has been able to become one incredibly fit and strong woman. She's also helped countless others achieve their own muscle and fitness goals.