Top Videos
Dumbbell Rear Laterals w/Band Isotension 8.7.14

A great alternative to db rear delt raises

Shoulder exercises by Pauline Nordin


Working a foam roller

Founder of Fighter Diet Pauline Nordin & her assistant Goosegump the shelter cat shows how to use a foam roller for muscle massage

[View All Videos]

Top News
Favor Weight Training For Fat Loss—Do You Need Conditioning To Lose More?

The critical point is that a strength training program is all you need for fat loss assuming your diet is in order. However, if you still like to do conditioning, either to be able to play sports, go hiking in the mountains, or run after your kids, etc., it’s important you know what can help and hinder your progress. Check it out:

STRONG Life 29: Minimalist Lifestyle & Kicking MORE Ass In LIFE - Zach Even-Esh

I agree with that statement to the core. Once I found the writings of Leo and read the books Essentialism, Rework, and the Power of Less, I began to see a shift in how I viewed the world and my work. I realized I worked hard, but not smart. I realized I didn’t know what was important to me. I realized that while I thought I was planning my day, it did not represent what I deemed to be important. I was saying one thing and living another. The more I remove the more I focus. The more I focus the better I execute. It has been a life changer for me. My family life has benefited the most from it, and that is all the evidence I need to know it works. Love podcasts like this!

Sagittarius Horoscope for Monday, August 11, 2014

Monday, August 11, 2014 - You aren't expressing yourself freely these days, but this uncharacteristic silence isn't because you're intentionally withholding information from those who want to know more. Your motives are likely quite simple now, yet sometimes language complicates matters in unforeseen ways. Instead of trying to justify your feelings, just let others know that you need a bit of time to sort yourself out. Avoid confrontation at all costs; don't stir up any trouble until tomorrow when the cosmic forces are more harmonious.


Can't log in?

5 Mike O'Hearn

Can't log in?

Robin Williams Dead -- Commits Suicide

Robin Williams Dead: Oscar Winning Actor and Comedian Dies From Suspected Suicide at…

Old-School Eats: Eat Like Arnold

What you’re eating now has room for improvement—it’s deficient in fruits and vegetables , and lower in protein than what Arnold would have eaten. In your new diet, the meals are designed to positively impact performance. we’ve also more than tripled your protein intake to give your body the material it needs to build new muscle tissue. Even back then, Arnold knew the importance of nutrient timing, utilizing a post-workout shake to improve the anabolic recovery process; you’re going to do the same. By increasing your protein and supplementing correctly, you’ll be able to introduce a new twist on a tried-and-true eating plan —and pack on slabs of lean mass.

Master Your Mid-Back Construction

Bend over at the waist so that your torso is basically parallel to the ground. Make sure there is a slight bend in the knees to take some pressure off the low back. Pick up a pair of light dumbbells and allow them to hang down in front of you. With your arms almost completely straight, raise your arms out to the sides in a path that is perpendicular to your torso. At the peak of the movement your elbows should be at shoulder height, and you should aggressively squeeze your middle back. This is not an exercise where heavy weight should be used, or form will be compromised. This movement can be performed seated, standing, lying face down on an incline bench, and on certain chest flye machines.

Physique Pro Jeff Seid Exercise Tip - Straight Bar Curls

Everyone utilizes the barbell curl, but you might not know you're doing it wrong. Men's physique pro Jeff Seid shows you how to perform the barbell curl properly.

Chest and Back: Mini Circuit Hell

This chest-and-back-focused workout gives you an emergency makeover for these two showtime muscle groups while also burning tons of calories during and after your workout. Your biceps and triceps get worked peripherally, so the result is a tighter-looking upper body that you can put on display with pride.

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.

The Best 20-Minute 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.

FDX2 Build Muscle Burn Fat (Athlete)

Hey Pauline Nordin & Fighter Diet, i've attached some pictures for you...I have, gosh, many of your ebooks...the Fighter Diet cardio, pyramid, butt bible 2, badass vol.2, and Fighter Diet fdx2 build muscle burn fat book..  I have put on few pounds of muscle in such short time with that plan...and of course I freaking lift heavy as hell... i recently entered a powerlifting competition..and got first in my weight class... ohhhh the power of veggies, what can I I get sooo many compliments from all walks of life and the only thing I can thing of is how awesome that makes me feel, how awesome you are for sharing all this with us... ur the best, ur the shit and I'd like to call myself P Jr. If that's ok with Anyways, i cannot stress how great all your stuff are! I

Awww! Kids steal Teen Choice blue carpet with adorable style

Carson Lueders just crossed over from tween to teen last month, but the baby-faced musician already has his finger on the pulse of what's cool. Not only has he got his slick style down with a polished-yet-snazzy black jacket, but to kick his look up a notch, he's got the eyes and the point down to win teenager hearts around the globe.

Phil Heath's Competition Prep Nutrition Plan

Have you ever wondered what the competition diet of a 3X Mr. Olympia looks like? Look no further as brings you Phil "The Gift" Heath's nutrition plan, as he heads into the 2014 Olympia to defend his title!

Clear Results Program: The Workout

Build groundbreaking strength and shirt-busting size with this 12-week training program.

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage chart to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

Physique Training: 5 Keys To An Aesthetic Body

Building a proportional, symmetrical body takes a special kind of training. It requires more than just pulling heavy deadlifts—it's an art. Here's a guide to creating your own statuesque physique!

7 Presses for Pumped Delts

That’s because maximizing growth on all three delt heads requires some degree of overhead pressing . Overhead presses allow you to overload your delts with heavy weight, which calls more total muscle into play and increases growth hormone release. Each of your shoulder workouts – unless you are limited by injury – should begin with one or two presses. This handy guide lays out some options that you can rotate in to keep things fresh. By swapping out your presses, you can slightly alter the muscular emphasis and keep your delts from getting too comfortable.

Supplement Spotlight: Fuel Up with These Pre-Workouts

Excess body fat isn’t good for much except this: It’s a great source of workout fuel. The key is to get your body to let go of this stored energy pre- and post-workout. These supps provide a two-for-one, helping fuel workouts with your own fat. • Raspberry Ketones Rising in popularity, raspberry ketones can increase metabolic rate and release fat from storage. • Capsicum Sometimes listed as capsaicin, this supplement from chili peppers helps drive up your metabolic rate so you naturally burn more calories. • Green Coffee Bean Extract This fat burner contains a higher concentration of chlorogenic acid than do roasted beans. This is the chemical that works with caffeine to release and burn body fat.

Training for Combat

This is particularly true of elite soldiers , who are called upon for up-close-and-personal clashes with the enemy on a regular basis. On any particular mission, they could be called upon to nimbly ascend a set of stairs in full gear, sprint for cover or detain a larger, stronger combatant. As with weapons training and hand-to-hand defense, fitness is a vital part of a special forces soldier’s ability to perform effectively in combat. A former helicopter pilot and physical training instructor for the British Army, Steve Perrins, who now heads government and defense accounts for Cybex ( ), shares some of his 23 years of experience working with and training elite soldiers.

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.

7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

Top 5 Moves for Shredded Lower Abs

If the answer is no then you need to tighten up your diet and add these five lower ab moves into your current routine. That’s because the lower abs are the toughest area to dial in. Guys either overlook it or just have a genetic tendency to carry more goo in that area. These exercises will help you chisel your abs , giving you the well-defined waistline that you want when it comes time to strip down.

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.

12 Healthy Foods and Drinks That Can Make You Fat

Avocado is everywhere, and rightfully so. It’s a superfood. Each fruit is packed with 10 grams of fiber and more than twice the potassium of a banana. Avocado has been shown to lower cholesterol levels, reduce cancer and diabetes risk, and improve skin health . The drawback: Due to its high-fat content (heart-healthy monounsaturated fat is still fat) and the heavy praise avocado receives for its health benefits, it’s all too easy to go overboard. “While they’re packed with more than 20 vitamins and minerals, avocados are still calorically dense,” says Tanya Zuckerbrot, R.D., author of The Miracle Carb Diet . “Use moderation when adding them to your salads, sandwiches, and anything else.”

Healthy Tip of the Day

Aside from water, tea might be the best beverage for your body. Research published in the European Journal of Clinical Nutrition shows that regular consumption of green tea can improve memory and cognition in men. Green tea is also credited with a host of other health-boosting benefits, like firing up your metabolism, lowering blood pressure, preventing bad breath, boosting immunity, and acting as an anti-inflammatory agent. 

Sear Scallops With Miso Butter

Celebratory feasts call for impressive proteins: prime rib, roast turkey, ham. Those prestigious meats are delicious, but eat too many and your gut will begin to take on their shape. If heavy meals are weighing you down, turn to this recipe for scallops with miso butter. Six ounces of cooked scallops contain 35 grams of stomach-satisfying protein. Brush on a little butter mixed with umami-packed miso and serve with a simple salad and you have yourself a heck of a meal—without the bloat. Diver scallop kushi yaki with miso butter and sesame seeds Recipe by Bruce Bromberg and Eric Bromberg, chefs and owners of Blue Ribbon Sushi Izakaya in New York City What you’ll need: 2 Tbsp sesame seeds 1 stick unsalted butter 4 ½ tsp shiro (also known as “yellow”) miso 1 Tbsp vegetable oil 1 ½ lb. diver scallops Salt and pepper, to taste How to make it: 1. In a dry skillet set over medium-low heat, toast the sesame seeds until golden brown and aromatic, stirring occasionally, 3 to 5 minutes. Remove from the heat and reserve. 2. In a small sauce pot over low heat, melt the butter and stir in the miso until well combined.

Five Weirdest Ways to Move a Mile

The basics of the beer mile involve chugging a 12 ounce can – and it must be a can, not a bottle, and most definitely not a solo cup – of beer, then running a lap on a quarter-mile track. Repeat three more times to complete the mile, but beware, losing your cookies gains you an extra penalty lap.

Ultimate Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

31 Back To The Grind 6-Week Challenge

Upload a front-view, side-view, and back-view picture to the Progress Pics section of your BodySpace account by August 24, 2014 at 11:59 pm MDT for "before" pictures and October 12, 2014 at 11:59 pm MDT for "after" pictures. In the front-view picture, hold up that day's newspaper with the date visible or a print out of the Challenge hashtag, which will be revealed after you register. Wear a swimsuit or clothing that shows ¾ or more of your body, so we can see the amazing changes to your physique.

The Ectomorph Dilemma

It’s great to be lean but not when you can’t put on muscle. Here’s the defining traits of an ectomorph and some solutions for adding size.

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

6 Summer Post-Workout Smoothies and Juices

It's time to make your blender work overtime. Build more muscle and lean out your physique with these cleansing, protein-packed recipes from chef Candice Kumai.

Fighter Diet News

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

Ask Men's Fitness: What Is Proper Urinal Etiquette?

MF: First of all, don’t stand next to me when there are six other urinals to pee in. It’s called a “buffer zone.” Give me some space to do my business, and I’ll give you yours. Also, if you feel the urge to have a conversation, stifle it. Urinals are a no conversation zone. When a guy hits the john, it’s a two-minute respite from the outside  world. The last thing I want to do is talk about the weather. And do not flush the toilet with your foot. Are you kidding me with that? I get it: You don’t want to touch the damn lever. But your feet are dirtier than your fucking hands. There’s a sink five feet away, so you can wash your hands. Or you can use your elbow or forearm.

Rack ’Em Up

Setup: Set the barbell on a rack that matches your height. Load the bar, and bring your arms underneath it, while keeping elbows high and your upper arms slightly above parallel to the floor. Rest the bar on top of your delts and cross your arms to hold the bar under control. Lift the bar off the rack by pushing with your legs while you straighten your torso.  Step away from the rack and stand with a shoulder-width stance, toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This is your start position.

Do You Have The Guts To Say, "F**K YOU!"? - Zach Even-Esh

I was still missing something. I moved to another gym. An athletic training facility. It was nice to get back to my athletic background, but the people there were PUSSIES. I worked there for two weeks and quit. I bounced around to MMA gyms and calisthenics but couldn’t find what I was looking for. I had this vision of owning my own little warehouse gym with a different training philosophy, but couldn’t find anyone that had a similar vision.

The Four-Move Workout for Your Lower Abs

The lower part of the abs is the most stubborn area to remove excess bodyfat. There are some diet and training tricks to help the process along, but you'll need a workout to compliment your other efforts.

DIY: 3 Ways to Make Your Own Weight Sled

Late summer is the perfect time for some outdoor sled pulling , whether on a lawn, through a field, on pavement, or across sand. To increase the kind of explosiveness used in jumping, load the sled with weights equal to 20% of your body mass and do sprints; and for getting faster overall, sprint pulling 5–12% body mass, recommends study head Beatriz Bachero-Mena. Also, she says, warm up properly by sprinting as far as you’re planning to train before pulling the sled. 

The Dominican Dominator's Massive Plan

“When I first started, I focused on powerlifting. It was one of those things where the other kids would ask how much you could bench rather than how big your chest is. So in the beginning, it was just about lifting heavy rather than lifting to look like a bodybuilder. But even to this day, I love the feeling of lifting heavy barbells and dumbbells. It doesn’t feel like a workout until I’ve lifted some big weight. From very early on, one thing that was important to me, as far as training goes, was form. I used to watch Arnold Schwarzenegger training in Pumping Iron, and I’d look at experienced guys in the gym and pay attention to the form they used. Then I would visualize what I had seen them doing and I’d do it myself. When I saw guys doing those quick half-rep bench presses, I knew their form was bad because Arnold would bring the bar all the way down to his chest and all the way back up. So I learned to train the right way, lifting through a full range of motion and never using a weight that I couldn’t handle."

Michael Strahan’s No. 1 Diet Rule

His trainer, Latreal Mitchell, holds him to a simple set of rules, Strahan explains in his September cover story: Minimize sugar, dairy, and pasta; focus on a high-protein diet. Mitchell demands that Strahan adhere to her “80/20” plan, which means he eats clean 80% of the time.

Walk With Me

Great bodybuilders possess a special combination of good genetics and a strong work ethic. Not only does Rhoden have both, he was fortunate enough to pick soccer as his first sport at the tender age of 5 in his native Jamaica. Having three brothers who also played soccer competitively made it even easier for him to continue to play up until college. He attributes much of his leg shape and strength to his years on the soccer field and kicking the ball around the yard with his brothers. Although his legs have always been a standout body part, Rhoden continues refining their shape and size every year.

3 Simple Rules for Gaining Greater Mass

There is no doubt that you can build mass on heavy weight and lower reps (1-5) but the load needed to gain mass on a low-rep program is difficult for the most of us. Unless you have a 400-pound bench press, 500-pound squat, and 600-pound deadlift, you will need some more reps. In order to cause enough stimulation for muscle growth, you need to have a higher time under tension (TUT) to cause enough microdamage to the muscle tissue. Conversely, if you train too light (15-25), you will not have enough load to stimulate strength in the long run. Different rep ranges on occasion help to break up the monotony but with proper nutrition and recovery, the 5-10 rep range will be the perfect prescription to gain mass.

Triceps Gone Heavy

We are all so accustomed to training isolation, or single-joint movements in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles – delts, biceps, triceps, etc. – can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

Inner Chest Target Workout

To do it, stand in the middle of a cable crossover station and hold a D-handle attached to a low cable pulley in your right hand. Hold the handle using an underhand grip with your arm bent almost 90 degrees at the elbow and your upper arm out at a 45-degree angle to your torso. From there, extend your arm at the elbow to press the handle up and across your body so that your right hand is out in front of your left shoulder. Your arm should be almost fully extended in this position. Reverse the motion to return your arm to the start position.

Calves Crash Course

Lewis is a bit of an innovator in the gym, especially when it comes to training calves. Following a philosophy he has termed “hybrid training,” his goal is to keep blood in the calves through quick, almost-nonstop straight-leg calf movements in three snappy rotations. Lewis had used more conventional heavy calf training in the past, but after experimentation, he realized the benefits of perpetual motion for his own development.

Bodyweight Workout: Power Aide

Explosive exercises like plyo pushups , broad jumps, and lunge jumps found in this circuit are a no-brainer when body weight is the only resistance you have to work with, since adding heavy loads is counterproductive to maximizing speed of movement anyway. Power moves aren’t just for athletes, either; they provide a potent fat-burning effect, making them ideal for the physique-conscious guy looking to carve out a better six-pack .

Once And For All: How Much Protein for Mass Gains?

Protein is the most versatile macronutrient we consume. It can be used to build tissue, be broken down to make energy, used as an enzyme in metabolism, or used as a co-factor in detoxification. Because our body can use protein for so many things, how much we need is relative to what our body is doing, and what we are doing to our bodies from a training and nutritional standpoint.


51 Size Secret #7: Unilateral Static Holds
52 5 Snacks to Make Your Workout More Productive
53 Dymatize Elite 100% Whey Protein at
54 5 Ways to Build Bigger Bis
55 The Top 7 Articles of July - Juggernaut Training Systems
56 Flex
57 The Benefits of Creatine
58 Blog
59 Twitter / MensFitness: #MondayMotivation sponsored ...
60 Size Secret #8: Leave Your Comfort Zone
61 Burn Fat And Build Muscle With Tabata Training
64 Four Things You'll Regret Saying to a Woman
65 Carb Cutting Appears to Have Worked for LeBron