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Train As Hard As You Want To Breathe (Eric Thomas)

Speech by Eric Thomas (AKA The Hip Hop Preacher). Audio from Greyskale Multimedia: http://ZachEv...

SEALFIT 20X SLTC Documentary

No one understands mental toughness better than the US Navy SEALs. Therefore SLTC joined forces with SEALFIT to better prepare our students for their careers...

Colin Burns 2014 USAW Champion

Colin Burns winning the 2014 USAW Championship in the 94kg class. Defeating Kendrick Ferris, Norik Vardanian and more with his 167kg Snatch and 192kg Clean &...

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1 Hierarchy of Fat Loss Made Simple

Sagittarius Horoscope for Monday, July 21, 2014

Monday, July 21, 2014 - Your feelings are being pulled all over the place today as the uncommitted Gemini Moon skips through your 7th House of Companions. Today's cosmic message is to take relationships slowly or you won't have anything to show for all your emotional turmoil. It might require gentle persuasion to convince your friend or partner that you mean business. Be flexible enough to recognize new channels of communication that can be of benefit both personally and professionally.

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5 Egg Whites International - The Official Site

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Blast Your Back with the Inverted Row

Contract your back muscles and bend your arms to pull yourself up to the bar. When your chest touches the bar, slowly lower yourself back down to the arms-extended position. To increase difficulty, elevate your feet on a bench or seat in front of you.

8 Weeks to Muscle Workout

A lot of guys have trouble adding size. The solution? Increase volume. This, however, requires more recovery. Without it, you’ll crap out before long. Resting between sets should allow you to keep things moving along but not so fast that you burn out. Choose weights within your means. Because you’ll be doing more reps and sets per body part, you need to start with a slightly lighter load than you might normally use. Pick at least three exercises per body part, or more if you can handle it. Four per body part will typically work better, as you switch up stance and grip on each move. None of your sets should be fewer than 10 reps—rather, 12 should be your target. You need to put in some work to really tire out the muscles and make them grow. Save cheats, forced reps, and dropsets for the last set of your final exercise or two for a particular body part.

The Truth About Fish Oil

Some people can do alright with just 2-3 meals of fish per week. It won’t necessarily mean that you get the recommended 1-2 grams of EPA and DHA combined (the amoutn shown in studies to have effects), but if you ended up checking your blood levels you might not be at risk for a deficiency. Most people don’t eat enough fish, though, and that's why I give the general recommendation of 1-2 grams of fish oil (EPA and DHA combined) daily.

Perfect Peaks in 3 Biceps Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

7 Reasons You Need HIIT

The main emphasis for someone new to HIIT should be a routine that goes hard for 60 seconds and then breaks for 1-2 minutes, depending on the exercise involved. As you get accustomed to HIIT, you can lower the work to rest ratio from 3:1 to 2:1 and eventually even 1:1. During the high intensity interval, your goal should be to have your heart pumping at 85 percent of its maximum rate, or in simple terms on a scale of 1-10 of ease of breathing, you want to be at 8-9.

How to Tell You're Not a Weight Training Beginner Anymore

When does a newbie stop being a newbie? Try measuring yourself against these benchmarks to see if you graduate to intermediate.

Never Diet Again

The Saw films' unspeakably gory medieval death traps and hopelessly terrifying choices between life and death redefined both physical and psychological torture for a generation. But as creative and complete as the terror was in these movies, the bad guy forgot one very powerful and compelling torture tactic: dieting. (Pause for chills, gag reflex and token horror score.) Most of us want to grow bigger and stronger without having to deal with that dreaded four-letter word, diet. For many, dieting by itself is blood-curdling terror in its basest form. But it doesn't have to be that scary. By making 12 simple adjustments to your everyday approach to nutrition and training, extreme diets and deprivation can be things of the past. You won't be living off pizza, but some simple tweaks can add up to a lifestyle change that helps you strip away fat and keep it off for years to come. Want to play our game? Here are the 12 simple rules.

The Power Principles: The Program

The following is a sample week of power training combined with strength and hypertrophy training, broken down into a 3—day split—a push day, a pull day and a lower body day. Each workout can be performed either once or twice a week (we'd recommend once a week, so as to avoid overtraining). As you'll notice, power training is performed before all strength and hypertrophy training in each workout, when energy levels at their highest. Perform this style of training for no more than 3-5 weeks at a time, then go back to your regular bodybuilding-style training. For continual gains in muscle power, perform this type of routine 3-5 times a year.


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

Rookie Mistakes: The Overhead Press

MISTAKE 3: YOU'RE PUSH-PRESSING INSTEAD OF STRICT-PRESSING The standing press is a great way to improve absolute strength—as long as you don’t cheat. The push press involves a drive from the lower body to transfer more force into the bar, allowing you to move more weight overhead. Although it’s an explosive move, push-pressing too frequently won’t improve your standing press numbers and it won’t target your shoulders as much. Check your ego at the door and lower the weight by 15% so that you can strict-press with no help from the lower body to transfer forces.

Conquer Your First Marathon

We know, 26.2 miles seems crazy, but you’re going to have to trust us. You’re ready. Completing your first marathon, and even scoring a competitive time, is within the reach of any experienced recreational runner willing to go the distance. With this 12-week program, broken into three simple steps, you’ll be ready to race with confidence.

Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

Best of The Best (Athlete)

If you like what you see, and find your body asking for more, you can decide which direction to take and move on to the full version of that eBook. Or if it wasn't really your cup of tea, at least you still have a few great workouts to sprinkle in with your own favorites. Either way you really can't go wrong with the Best of the Best.

8 Barbell Moves to Burn Fat and Build Muscle

1A. Deadlift Stand in front of the bar so that your shins touch it and your feet are shoulder-width apart. Squat down and grab the bar with an overhand, slightly-wider-than-shoulder-width grip. Keep your elbows straight. Without allowing your lower back to round, pull your trunk back and up, drive your hips forward, and stand up. Squeeze your glutes at the top and return to the start position.

16 Heavy Metal Workout Songs From The '80s

If you've never trained to the insane guitar solos of '80s metal bands, then you've been missing out. Let us fill the void. Here are 16 of the era's best songs!


Check out this video to learn how Mike trains, using an awesome combination of power lifting and bodybuilding that he calls "Power Bodybuilding." It's heavy, it's hard and it's guaranteed to help you pack on size and strength.

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...

Matt Porter Trains for the 2014 USA's

Matt Porter Trains for the 2014 USA's

Whiskey 101

You've probably picked up bits and pieces of whiskey knowledge from a crowded bar or two, but it's time to set the record straight. To find the purest knowledge, you need to connect with the best teacher. And we could think of no one better than Johnnie Walker Master Blender, Jim Beveridge. We recently picked his brain about one of the manliest spirits you can stock in your liquor cabinet.

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.


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The ABC's of BCAA's

Besides boosting energy levels by providing a direct fuel source, BCAAs also enhance energy through another mechanism — one that involves the brain. French researchers discovered that during exercise, an amino acid metabolite known as 5-hydroxytryptamine (5-HT) signals the brain that the body is fatigued, causing it to reduce muscle strength and endurance. The amino acid tryptophan is responsible for producing 5-HT in the brain, which the BCAAs, namely valine, compete with for entry. Several research studies have confirmed that taking BCAAs before workouts lowers the amount of tryptophan that gets into the brain, thus lessening 5-HT levels and fatigue. Therefore, BCAA ingestion can help to prevent feeling fatigued during workouts, which will allow you to train harder and longer, encouraging greater muscle growth. BCAA supplementation can also help to enhance mood and brain function by reducing brain fatigue through this same mechanism.

28 John Hansen - Timeline Photos | Facebook

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Build A Bigger Upper Chest

Most of you reading this article have likely utilized incline barbell/dumbbell presses, incline cable flyes , as well as various machines meant to target the upper pecs. However, if these movements are not getting the job done I would like to offer you four alternative exercises that hit the upper pec fibers hard, but are rarely used by most trainees. Please keep in mind that these movements are not meant to replace the basic incline exercises, but are to be used as an adjunct in a targeted upper chest attack!

10 Steps to Great Deadlifting Technique - Juggernaut Training Systems

The deadlift in some ways is the simplest exercise: just pick the bar up off the floor!  But in other ways, it the most complex, as it is the most taxing to the CNS and the technique varies the greatest from athlete to athlete based upon individual leverages. Here are some key technical points for […]

Modify Your Military Press for Better Results

If you’re dealing with a shoulder injury and pain when pressing overhead, changing to a double underhand (supinated) grip on the bar and using a EZ Curl bar (instead of a straight barbell) may help alleviate stress and strain on the shoulder joint, shift more of the focus to the front delts and improve your ability to press fully overhead with weight. Along with underhand military pressing with an EZ curl bar, Arnold Presses with dumbbells may also be a safer and more comfortable alternative for your shoulders.

Is Adversity the Key to Athletic Success?

Researchers from the UK found that overcoming adversity was a common trait among Olympic champions. “The athletes experienced numerous negative events during their development and prior to their gold medal victory,” says Mustafa Sarkar, one of the study’s authors and a research fellow at the University of Gloucestershire. “One of the most common adversities was significant sporting failure; the majority of athletes had underperformed at a previous Olympics during their athletic career before their gold medal victory.”

2005 world's strongest man vest

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3 Rules For Building Bigger Arms - Born Fitness

Time under tension is just a fancy way of saying the how long your muscles are moving a load during any given set. From what I see, most sets are just too short to deliver the maximum muscle building effects. The sweet spot seems to be between 30 and 50 seconds per set and there are two ways to hit this mark. The first would be to set a timer for, say, 40 seconds and rep out until the alarm goes off. The second is to dictate the tempo of each rep (for example, lower the bar for 4 seconds, lift for 1). This way you’ll know that each rep lasts 5 seconds. Knock out 8 reps and you are right in that 40-second sweet spot (5 seconds x 8 reps = 40 seconds). If you’ve never trained with tempo in this manner, be warned. It’s much tougher than just pumping out reps so you’ll have to keep your ego in check and lighten the loads that you’d normally use.

Fighter Diet & Dieting ...

Who cares you know this and that but you fail at putting that knowledge into DOING? I don't know how it got that way, but how come we have so many know-it-all-ers and besserwissers who apparently found the fountain of wisdom, yet they seem to practice more of the opposite to what they know they are supposed to do?... Because it is so easy to TALK. It is so easy to comment on what others should do or shouldn't do, but then oh, when it comes to themselves hm....what? who? me? Wait, did I say something about me?...

Terry Hollands 2013 world's strongest man heats shirt

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The Best Medicine Ball Workout

When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.

Flex Model Search Online 2014

From July 21 to August 7, we will be accepting online entries. Beginning August 8, finalists will be selected during the three-week voting period. These finalists will earn a spot in the finals of the 2014 FLEX Bikini Model Search Championships in Las Vegas, during Olympia Weekend. There, the overall winner will earn $2,000, a spot as an award presenter for the 2014 Mr. Olympia Finals, and VIP tickets to the 2015 Olympia.

Pro Supps L-Carnitine 1500 at

L Carnitine 1500 assists in the breakdown of energy stores in cells and plays an essential role in making fat available for muscle tissue - promoting muscular energy.* L-Carnitine utilizes the long-chain fatty acids that are present in your body for energy and also supports a healthy environment for lean muscle growth and development, which supports a strong, lean and defined physique.* L-Carnitine is not a stimulant fat burner, and with the many other general health benefits L-Carnitine should be part of your supplement stack.

CrossFit Confessions: “I quit my job at a Hedge Fund to do CrossFit full time”

Now I’m a certified CrossFit trainer. I played fullback on the football team in college. Our coaches introduced us to CrossFit-style training during spring ball. After graduating, I tried it again, about three years ago, because I hated running but needed cardio. However, I discovered even an empty barbell was too much for me to overhead squat. I would jump in a workout and lose to a girl. I just couldn’t stand being bad at something, so I kept coming back. And that girl that beat me, turns out she was Kaleena Ladeairous, the top female competitor in the North East region. Now I compete, too.

World's strongest man 2013 towel

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42 Twitter / Bodybuildingcom: Happy Monday! #Motivation ...

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


Phil Heath Flex Magazine Cover Party

Phil Heath Flex Magazine Cover Party

Jon Delarosa Guest Poses at the 2014 Southern States Championships

Click HERE to watch Flex Lewis guest pose at the 2014 NPC Southern States Championships.

Sunlight May Be As Addictive As Heroin

New research out of Harvard Medical School suggests that it's possible to get hooked on soaking up UV rays. For six weeks, researchers exposed mice to an amount of UVB radiation that was similar to 20 minutes of midday Florida sunshine in humans. After one week, the rodents' endorphins increased and stayed elevated throughout the course of the study, while the endorphin levels in a control group stayed about the same. Also, the UV-treated mice had higher pain thresholds and after receiving an opioid blocker, experienced withdrawal symptoms, much like an opioid drug user would want their fix.

BPI Sports Whey-HD at

Directions For Whey-HD: Mix one scoop of WHEY-HD™ with 6-8 ounces of cold water and drink immediately after workout or strenuous activity. May also be taken anytime to promote recovery and help build strong muscles.*† For optimal results, use in conjunction with a proper diet and always consult with a physician prior to beginning a training regimen.

Ready for Anything

gym you have to prepare both your mind and body for the work to come. You need to get in the

49 Presents The 2014 Supplement Awards

It's the people's picks! Support your favorite brands, and help other fitness fans choose the best products in the industry.

Raise the Bar

CONCLUSION Lifters are much stronger on barbell bench presses than on dumbbell bench presses. However, the Norwegian team also found that dumbbell presses use much less triceps muscle than barbell bench presses. This is likely due to the fact that the movement is more of an arc with dumbbells, as your arms move up and together. The barbell, on the other hand, only allows the arms to move straight up. This allows you to fatigue your triceps on bench presses first. Then when you move on to dumbbell presses, the triceps won’t be the weak link and you can focus more on the pecs.

51 Supplements for Men: What is the Best Multi-vitamin for Me?
52 ReFLEXions
54 Shawn Perine's Alternative Training: The Front Lever
55 8 Ways to Get a Killer Workout Without Machines
57 Building Muscle Density