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How to Maximize Muscle Growth 101: Powerlifting vs Bodybuilding

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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.

Croton Watches | Giveaway

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10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

Roman Chair Twist

Use a Roman chair apparatus, glute-ham bench, or back extension bench. Secure the front of your feet under the pad and sit on the bench, holding a weight plate at arm’s length. Brace your abs and lean back so that your core is fully engaged. Twist from side to side.

Bolt On a Bigger Neck

Not only does a strong neck help to support/protect the head/spine and enhance posture, but it also looks freakin’ cool when your noggin is resting on what appears to be a tree trunk. And when you think about it, almost no matter what you're wearing the neck is always on display, so if you want people to know you are an avid iron pusher (and puller) when fully clothed, you better make sure your head is not sitting upon a pencil.

Ask Men's Fitness: Is Caffeine a Powerful Antioxidant?

Your co-worker’s right. Caffeine is full of polyphenols, antioxidants that can improve skin health. “Caffeine quickly constricts blood vessels, and can be effective in de-puffing the skin,” says dermatologist Jeffrey Benabio, M.D. “It also has anti-inflammatory properties, and can help men who suffer from redness and flushing.”

Healthier Rice Pudding - Born Fitness

Here’s a new spin on rice pudding, which doesn’t even include any rice. It comes from self-proclaimed exercise and food junkie, Sara Gaylord. Not impressed by the credentials? You will be once you try this recipe.

Is Your Cutting Board Trying To Kill You?

In a study in Infection Control and Hospital Epidemiology , antibiotic-resistant E. coli bacteria were found on 6.5% of all hospital cutting boards and 3.5% of all home cutting boards used for preparing poultry—which means you could be playing chicken with some very deadly germs.

The 4 Week Speed and Agility Training Plan

Perform the speed ladder drills, sprints and single leg deadlift twice per week, on Mondays and Thursdays, for the next four weeks. Sprint on an open surface such as a football field or hill.  Walk back to starting point for sprints.

Acid Trip

cine. Researchers from McMaster University in Hamilton, Ontario, reported recently that men who consumed whey protein after exercise, either by consuming the entire drink rapidly or consuming it spaced every 20 minutes over a 200-minute feeding period, had dramatically different results despite consuming the same amount. Muscle biopsies taken from the subjects found that muscle protein synthesis was elevated to a greater extent after rapidly consuming a large single dose of whey protein than after consuming it in smaller portions over a longer period. There were greater changes in anabolic signaling pathways for muscle hypertrophy (growth) after rapid rather than slow consumption.

Coconut Curry Cauliflower Fried Rice - Born Fitness

It’s not secret that I love rice . And I eat it all the time because as I try to remind people,  carbs are not bad.  That said, I do realize that there are limitations on how many carbs people can eat, and when that occurs it’d be great to eat carb-like meals that offer a little more dieting flexibility. Which is why I was so intrigued when fitness journalist Olivia Langdon sent this recipe my way. And once I gave it a try, it was everything I hoped it would be. Dig in on this unique take on “fried rice.” Don’t be deceived by the cauliflower base, it’s still plenty flavorful. And for more recipes from Langdon, be sure to check out her site . Plenty of good, nutritious food. -AB

Clean Your Plate for Bigger Muscle Gains

While those newbie gains are easy to come by, serious muscle is hard to build. It requires mental strength and dedication, both in the weight room and in the kitchen. If you’re a teenager, you’re probably spending the majority of your days in class, studying, or playing sports. It doesn’t leave much time to sit down and shovel food into your mouth. Tony Gentilcore, co-owner of Cressey Performance in Hudson, MA, has a few tips on how you can make the most of your limited time.

The 10-Minute Anywhere Workout

Perform the workout four to six times a week. Set a timer for however long you have to train— even if you've got only 10 minutes. Complete as many reps as you can of each exercise in turn, and count them. Stop the set when your form breaks, and rest as needed. Make note of your total number of reps for the workout.



Sled training will teach you to accelerate safely as well. This is key because novices often don’t know how to switch into that high, all-out gear. For example, when sprinters added weighted sled training to their workouts for 4 weeks, they were able to reach top speed sooner during free sprints. They also increased maximal speed by 1.3 percent compared to a group that just did traditional sprint workouts.