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Back-Up Plan for Building Bigger Lats

It’s pretty much impossible to truly isolate the lats and upper back , and due to their complex muscle fiber arrangement – the fibers run in several directions – pulling in one plane won’t build sufficient back size and strength. You’ll have to separate each movement and lift at every angle to help with symmetry and size. Most importantly, you may have to cut back on how much weight you use so that you perform your reps with a full range of motion (ROM) and only use your helper muscles on the last few reps of each set; otherwise, you’ll never build a solid foundation.

Squat, Swing, Carry for Lean Muscle

It takes muscle and stamina to carry heavy stuff from point A to point B. Brought into vogue within fitness circles by Dan John, carries will build your grip, arms, and core, and teach you to maintain a high level of force output for extended periods of time. Carries are the bridge between being strong and having great strength-capacity.

Get Explosive with the Hang Clean

No training program is complete if it doesn’t include a healthy dose of explosiveness. It doesn’t matter what the goal is: If it’s mass building, power training recruits fast-twitch muscle fibers (the ones that grow the biggest) to a greater extent than slow-twitch fibers. For strength, being able to move weight faster will allow you to lift more weight immediately. If the goal is fat burning, explosive exercises ramp up the metabolism and keep it elevated long after your workout is over. If you’re an athlete, power moves will directly help your play on the field. In other words, make sure you train explosively on a regular basis. Feel free to start with this exercise: the hang clean.

Workout Finisher: The Triceps Exercises to Triple Your Size

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it's about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow!

Ask Men's Fitness: Should I Be Warming Up Before Sex?

A: Believe it or not, yes. A 2010 study found that about 18 million people, roughly a third of the country’s adult population, have suffered a sex-related injury. The top culprit? Pulled muscles. “Try some relaxation exercises,” advises Susan Block, Ph.D., a sexologist, sex therapist, and founder of her eponymous Institute for the Erotic Arts & Sciences. “Maybe a little yoga that emphasizes stretching.” She also recommends a massage, both giving and receiving. It’ll get those muscles loose and ready for action, and it won’t be as awkward as doing a bunch of quadriceps stretches as your partner watches.

Is Coffee Bad for Your Health? - Born Fitness

Improving The Fitness Industry - Born Fitness

Born in the Kitchen: Cinnamon-Vanilla Protein Cake Batter - Born Fitness

Food should be shared. What good is a kitchen full of healthy goodness if everyone can’t enjoy? With that in mind, I’ll be sharing a wide variety of recipes on this site. Some will have a specific purpose (like building muscle or losing fat), some will put a new spin on an old recipe, and others will have no specific intention other than the fact that the food tastes really good.

Food Watch: Coconut Butter

Grab a spoon and get ready for your newest addiction. Coconut butter is not only good for you, it tastes pretty darn good, too.

The Cardio Fat Loss Plan - Born Fitness

Even worse? Oftentimes those people doing cardio to lose fat are also on a low-calorie, low-carb diet. When this happens, you’re body doesn’t have much stored glycogen (the carbs you store in your muscles) so your body goes searching for other sources of energy. One of those energizers? Protein. And when that happens, you might start tapping into your muscle stores, which isn’t exactly what you want to do on a fat loss plan.  Just to prove the point, in the same study by Wilson et al, people who did slow steady state cardio lost more muscle than those who performed the high intensity intervals.

Big Ramy Trains Arms

When Mamdouh “Big Ramy” Elssbiay was victorious in his professional debut, the New York Pro, on May 25, he rocked the bodybuilding world like no non-American since Yates. This Egyptian monument to mass construction is as real as the Great Pyramid of Giza. Though separated by 8,000 miles and a steep language barrier, we set out to uncover the workouts behind Big Ramy’s leg-sized arms.

6 Weeks to Super Strength and Monster Mass

Few things are more impressive than watching a dude load up five or six or more plates on each side of a squat bar and taking it deep to the bucket before driving it back up with authority—for eight reps. And to make matters worse, when you glance over, you notice legs the size of tree trunks. Likely, your first thought is: “What is he taking?” It should be: “What is he doing in his training that I’m not?” Strength is the true first test of man’s will to overcome. It’s the genesis of lifting and fitness, and dates back a few thousand years, when it was a tremendous asset for survival. Fast-forward to the late 1800s and early 1900s, and feats of strength were the main attraction at any venue. Today, strength testing is still being performed, but has taken a backseat to size-building and shaping the perfect physique. But ask anyone who’s anyone in the sport of bodybuilding, and they’ll tell you they began by lifting heavy, and that before they even considered trying to build their massive physiques, they were in the gym working to build strength. While volume reigns as the best way to build size, there’s no better way to lay down dense muscle fiber and build a rock-solid base than to train strength.

How a 200 Lb. Man Should Eat to Get Lean

If you're 200 pounds, you're in luck. We've prepared a diet plan specific for you. For heavier, or lighter guys, refer to our Eating for Abs feature from the July/August 2014, available now.

Eat to Beat Stress: 10 Foods That Reduce Anxiety

Depression has been linked to low levels of folic acid, and one vegetable that boosts this mood-enhancing nutrient is asparagus. A single cup provides two-thirds of your daily value, and it’s easy to fit asparagus into almost any meal. Some ideas: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry. Snack on some steamed spears by dipping in some dressing.


Hyper Growth Lean Mass: Heavy Legs

Build lean mass with our Hyper Growth Lean Mass program. The heavy legs day.



Avoid stress eating by making a plan for how you’ll cope with stressful times and what you’ll eat. This approach works: A recent study found that among a population of stressed out kids who had high cortisol, those who had better coping skills and didn’t turn to sweets when under stress had less belly fat. Kids who coped by eating had worse body composition and bigger waistlines.