Top Videos
Ice Bucket Challenge IFBB Pro Ben Pakulski (IceBucketChallenge) #IceBucketChallenge #StrikeOutALS Ice Bucket Challenge IFBB Pro Ben Pakulski (IceBucketChallenge) - Ben Pakulski Challenges Charles Poli...

Dr. Kent Brantly released from Atlanta hospital U.S Ebola patient

Dr. Kent Brantly being released from Atlanta hospital U.S Ebola patient Dr. Kent Brantly being released from Atlanta hospital U.S Ebola patient

Ben Pakulski Shows How to Build Bigger Biceps and Chest by Correcting Anterior Rotation - Ben Pakulski Shows How to Build Bigger Biceps and Chest by Correcting Anterior Rotation - If you are looking for the proper t...

LIFT STRONG 2014 - Tire Flip Challenge - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

Strength Training: Should I de-load? (Excerpt from Pulcinella Muscle Academy)

CLICK HERE TO VISIT THE IRON SPORT WEBSITE In this excerpt from the Pulcinella Muscle Academy Seminar (with cousin and bodybuilder Dave...

Ben Pakulski Shows How to Build Bigger Biceps and Chest by Correcting Anterior Rotation - Ben Pakulski Shows How to Build Bigger Biceps and Chest by Correcting Anterior Rotation - If you are looking for the proper t...

[View All Videos]

Top News
Sagittarius Horoscope for Friday, August 22, 2014

Friday, August 22, 2014 - Your wanderlust has you feeling irrepressibly restless today, making it challenging to maintain the status quo. You might be worried about how long you can sit still before making your big escape. Keep in mind that you don't actually need to leave town to satisfy your craving for adrenaline. Don't jeopardize your security for the sake of an adventure: find ways to infuse your life with more excitement now without necessarily turning everything upside down.

Bench Press Seminar 7: Hand Spacing

The wider the grip, the less distance you have to push the bar to complete a bench press. This is why many competitive lifters pick a wide grip for the bench press. But lately, some lifters, including the greatest bench presser of all-time, my client Jeremy Hoornstra, have had greater success with a narrower grip. Lifters that espouse narrow grips say this feels better on their shoulders and gives them better drive off the chest.

Potent Moves to Power Up Your Wheels

There'’s little doubt that the leg press generates a quadriceps-dominated contraction. Recently, Japanese scientists measured electromyographical (EMG) activity in the medialis and lateralis during the leg press. They measured narrow (feet nearly together), normal (shoulder-width) and wide (wider than shoulder-width) stances, and the results were intriguing. Regardless of foot position, the EMG revealed that while both muscle sections were activated, the vastus medialis (remember, the teardrop) showed greater electrical activity than the vastus lateralis (the outer sweep). The vastus medialis showed greatest electrical activity when the narrow stance was used. Message: Alter your foot width to increase or decrease action on the lateralis and medialis. Conversely, the leg press produces little involvement in the hamstrings. Using EMG testing, scientists at the American Sports Medicine Institute found no co-contraction of hamstrings and quadriceps during the horizontal leg press. To generate hamstring/glute contraction, the upper body must move toward the knees during a rep, as it does during a squat .

More Ways to Shock Your Chest Into Growing

Here are 5 more supercharged chest-blasting techniques to get your pecs out of a rut.

Win a year supply of product

4 Secrets for More Strength

There are plenty of ways you can help your body along in the  quest for more strength . Some adjustments are subtle and require little more than a change in hand position. Other changes could mean a full-program overhaul if you've been misled by an ill-informed trainer. Use these four tips to weed out any roadblocks that are standing between you and  lifting more weight .

The 7 Best Arm Moves of All-Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns . Are they the best arm exercises for you? Let us know in the comments.

One of the Fastest Ways to Get Ripped

First popularized
 in the 1970s and 
’80s by competitive bodybuilders, “carb cycling” is one of the simplest and fastest ways to get ripped while maintaining lean muscle mass. “It just makes sense,” says nutritionist and IFBB pro bodybuilder Shelby Starnes. “You need more carbs on heavy training days, and fewer on light or rest days.” The United States Department of Agriculture recommends that adults consume 45–65% of their total caloric intake in the form of carbohydrates. However, by simply adjusting the proportions of carbs you eat from day to day—cutting them on rest days and ramping them up on days when you work out—you can yield electrifying fat-loss and muscle-building results.

Fiber Fixes to Fight Hunger and Promote Health

Seems like you'd be foolish not to have fiber if you're trying to control your weight. Since fiber also helps prevent cancer, heart disease, diabetes and other maladies, you should be screaming for fiber by now. But if you think getting more fiber means forcing down bowl after bowl of lettuce and prunes, you'll probably just be screaming. Relax -- Bonci has several painless ways for you to increase your dietary fiber.

10 Supps You Never Thought of

Every bodybuilder's list of favorite supplements for mass includes the usual suspects: creatine , whey protein, arginine, glutamine and branched-chain amino acids (BCAAs) . If you're more supplement savvy, your list may also include carnitine, beta-ecdysterone, tribulus terrestris and carnosine. But have you ever considered the B vitamin folate, which is important for fetal development in pregnant women? What about melatonin, the supplement that has helped millions of people sleep better? On the surface, these products don't seem to offer much in the mass-building department. Yet upon further investigation, you'd be surprised to learn how they can help you get closer to your muscle-building goals. Read on to learn about 10 supplements you should take that you probably never even thought could help you build muscle.

7 Exercise Swaps for Total-Body Balance

Although barbell exercises are usually the best way to increase strength and muscle fast, they often disguise muscular imbalances, which can and often do hinder growth. It's important to work unilaterally (one side at a time) as well bilaterally (both sides at a time). Ryan LaPlaga, C.S.C.S., provided us with seven barbell exercises, and counterparts, that can be used to eliminate muscular imbalances that may be holding you back.

Strongman Routines to Win You A Pro Card

The first possibility is that the lifter falls into group one: the lack of speed in statically strong lifters. These lifters often make the mistake of shying away from the things at which they aren’t good and continuing to do the things at which they excel. This is purely egotistical. Just as a group is only as strong as its weakest member, an athlete is only as strong as his weakest event. Realizing the value of training for speed in strongman is the biggest epiphany that I ever experienced as an athlete — I was once in this group.

How to Master the Reeves Deadlift

Try this cutting-edge approach to the classic deadlift courtesy of bodybuilding legend Steve Reeves.

14 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 or a print out of the Challenge hashtag, which will be revealed after you register. If the newspaper date or Challenge hashtag is not visible in the picture, please provide a separate close-up picture of it. Wear a swimsuit or clothing that shows ¾ or more of your body, so we can see the amazing changes to your physique.

Bodies of Work: Olympia Winners Share Their Workouts

Here are 13 workouts that contributed to every Olympia title since the competition’s inception in 1965—one for each Olympia champion. Unfortunately, we can’t publish all the blood, sweat, tears and sacrifice that went into these workouts, but looking at the accompanying photos, the fruits of these men’s labor, should give you an idea.


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

Is Coffee Bad for Your Health? - Born Fitness

Let’s cut to the chase: People who drink four or more cups coffee per day are 50 percent less likely to develop type 2 diabetes than those who pass on the beverage. While you might start shaking at the thought of four cups, the amount of caffeine is still less than one bottle of 5 Hour Energy. But while most caffeinated drinks are just energy in a bottle or a cleverly hidden charge of sugar, coffee actually improves your sensitivity to insulin, which is a major factor in preventing diabetes and weight gain. In fact, Chinese researchers calculated that each cup of coffee decreases your risk of type 2 diabetes by 7 percent.

Continuous Tension Means More Muscle

Follow the Lift Doctor's prescription for improving your workout performance and results in the gym.

Hardcore Contender - Tom Platz

His very name sounds like a comic book punch connecting with a skull: PLATZ! And his every workout was a war of attrition, not between him and the iron but between him and his muscles, and he refused to surrender. When he couldn’t get another full rep, he enlisted just enough help on forced reps. After that, he did half reps, and when he couldn’t get half reps, he did quarter reps, and then he just held the weight against the forces of gravity until his muscles, screaming for mercy, admitted defeat. He would not lose.


Pauline Nordin, creator of NBC’s “The Butt Bible," the DVD that outsold Jillian Michaels on Exercise TV, announced today that she is launching a new program called Live Life Lean. Live Life Lean is a fitness app that will be powered by Nordin’s wildly successful Fighter Diet. The ultimate goal of the new app is to defatten America by giving users weight management tools and professional fitness advice. The app is scheduled for release August 5, 2014 and will be available on the App Store.

Fighter Diet News

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

The Best Dumbbell Biceps Workout

HOW IT WORKS The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders  or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

The Best Medicine Ball Ab 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.

5 Ways You're Wasting Your Workouts

Working out three or more days a week is a big time commitment. Don’t you want to make sure you’re getting the best results for your effort? See faster gains by eliminating these self-sabotaging habits.

The Rebound Effect

If you’ve ever dieted for a bodybuilding contest — or for an extended period just to reduce bodyfat — then you know what you want to do right after that : nothing but eat all the decadent foods that you’ve been avoiding for the past couple of months. Sure, that’s one way to follow up a restricted diet, but it can turn into a disaster, resulting in startling bodyfat gains. A better strategy is to use this time to gain impressive heaps of muscle by taking advantage of the body’s rebound effect. The best gains of an entire year often come in the first few weeks after a cutting phase, making that period of time ideal for growth. In fact, you can easily add five, six or even 10 pounds of real muscle mass in just six short weeks. Here are seven steps you can use to transition from a diet straight into six weeks of pure anabolism.

I'm Not Sad for Mike Matarazzo

I’m not sure that it matters at all why or how someone died, but I do get that people are curious. In a situation like this where a well-known bodybuilder dies at a relatively early age, I also understand that some people want to know whether decisions made while that person was living the bodybuilding lifestyle contributed to his death and what part things like AAS played. Did they play a part? How much of a part did they play? Was it diet related? Was it completely a genetic issue because he was predisposed to a heart condition? There are a ton of questions. Questions aren’t the issue. That’s normal. However, it isn’t normal or fair for people to pipe up with statements like, “It’s obvious that so and so died from AAS use” or “his diet of red meat was clearly the reason why he died so young—no one should eat that much red meat.” When did we all become so well versed on what someone did and how he lived his life? Does speculation give us more clarity and comfort in knowing that someone has died and there is a reason ? Do we feel better if we feel that his d

The Most Common Workout Mistake - Born Fitness

As you know (and have experienced) I am not only big on warmups, but I consider the Warmup the cornerstone of Training for Warriors training. A common mistake in training, however, is to use either an inadequate or no warmup at all before training.  Since a trainee often thinks training itself is great at getting the heart rate up and increases core temperature, they often skip a warmup completely and jump head-first into the session. In most of the training books and DVDs out there, a warmup is quickly glazed over as if it is unimportant. This is definitely not the case and unfortunately sets the tone as if it doesn’t count.

Greene Screen

So what then can we make of one of bodybuilding’s most eccentric characters? Because Kai Greene—he himself a star of the screen, one of seven IFBB pros featured in Vlad Yudin’s 2013 documentary Generation Iron— has a training approach that defies plausibility.

The Great Pyramids of Arnold

Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.

Grooming How-To Guide: Update Your Hair Products for Summer

More sweating means more frequent shampooing—wash your hair at least every other day. Opt for a moisturizing formula to keep hair from becoming too dry. If your hair’s looking a little thin, a thickening shampoo will temporarily increase volume with each wash. If you’re going heavy with waxes, gels, and oils, add a clarifying shampoo to your roster. Skincare 101: Get the Perfect Shave>>>

There's more workout clothes than people working out

The fitness industry has reached a critical mass. Wearing athletic clothing is officially more popular than participating in the sports the clothing is made for, according to a report by the Wall Street Journal .

Go to the Gym to Feel Less Pain

The article suggests that the more we exercise, the less painful it'll become—an obvious statement for anyone getting in shape, but one that is now backed by science. Perhaps more importantly, according to The Times , people with chronic pain may benefit from getting fit.  Their pain may not decrease, but the way their mind handles it might.

Nutrition to Get Jacked

In this article, you will not only learn the best foods to eat in order to get jacked, but you’ll also learn how much protein, carbs, and fats to eat, as well as when you can indulge in your favorite cheat foods.


Share what inspires and motivates your fitness journey. It’s easy to repost what you love from another members’ FitBoard, or upload something new from a URL.

Michael Strahan's Two-a-Day Workout

We got the former pro football player's workout from his trainer. You can see what it's done for him; now try it on for size.

4 Superfoods that Fight Inflamation

Keep joints healthy and recovery on track with these superfoods.

Muscle Soreness vs. Muscle Growth

A study put two groups of people—trained and untrained athletes—through an eight-week eccentric-overload program. Researchers measured markers of muscle soreness and inflammation, and also took a muscle biopsy from the subjects’ legs. At the end of the study, the untrained group had initial symptoms of muscle soreness, while the group that was trained did not.

Bigger Guns Triceps Routine

Any movement that involves extending the elbow will work the full length of your triceps, but individual heads (long, lateral and medial) are activated somewhat differently depending on arm and hand position. Flaring your elbows out on triceps exercises will hit more of the lateral head, which is more noticeable from the side. Keeping your elbows in will hit the inner head and add a bit more thickness to your arms.


3 Prehab Moves for Any Workout

Lying Dumbbell External Rotation Lie on your right side, supporting your head with your right hand. Hold a dumbbell with your left hand, keeping your left elbow bent 90 degrees. Hold dumbbell in front of stomach with left elbow at side. While keeping left elbow tight to side, rotate dumbbell upward until forearm becomes vertical. Pause. Return dumbbell to start. Do all reps then switch sides.

Important Lessons I've Learned About Money & Life - Zach Even-Esh

In this episode of The STRONG Life Podcast I share some hard hitting truths from the heart about lessons I’ve learned about life and money. I’ve seen and heard countless people complaining about money yet opportunity is there to live a greater life and a different lifestyle.

Post-Workout Chocolate Protein Cheesecake

Get your post-workout nutrition needs met with this delicious chocolate protein cheesecake recipe. It's bursting with taste, protein, and clean carbohydrates.

Four Tips for your Fantasy Football Draft

Fantasy football sunk its teeth into Evans back in 1995 when he would look up box scores in the newspaper and create his own spreadsheet to tally stats by hand. Now, he spits out stats like a machine gun. “Drew Brees has averaged over 5,000 yards and 35 touchdowns since 2007,” he interjects while making a point. “He’s in a passing offense that averaged 658.7 attempts since 2009.”  But his delivery isn’t that of a numbers geek. He’s more like a guy you would argue with at a bar, and he invariably ends up being right (but he is not infallible- he was positive that Johnny Manziel would be a Week 1 starter).

4 Whey Delicious Protein Recipes

Dessert doesn't have to be chock-full of calories and followed by feelings of guilt. Dig into indulgent sweets and stay on track with these delicious, easy whey protein recipes!

45 on Twitter: Retweet & nominate your female for #FitGirlFriday!

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

RSP Nutrition ReGen at

Order today using our 100% secure server and get it at the lowest prices in the world with our fast, inexpensive 2-3 day shipping! NOBODY beats our overall price!

Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

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."


Welcome to the Women's Tab! Here, you'll find the best information that will help you reach all of your fitness goals. You'll learn how to exercise and eat for lean muscle and less body fat, how to exercise with proper form, and even how to train from everything from a 5k to a physique competition.

The best taste protein! - Gaspari Nutrition

I have tried almost all protein powder in the market since 20years ago and there are only a few products I really like. I’m very sensitive with lactose so if the product has even only a bit of it, I would know it because my stomach would be bloated in a few mins!

51 Get A Grip
52 Squatting Specifics - What Technique Is Best For Your Sport? - Juggernaut Training Systems
53 The Meal Plan for Every Guy - The Beginner
54 Pro Supps MR. HYDE at
55 Body Transformation: Laura Carson Hits The Stage At 46
56 Jay Cutler's Streak
57 Isolate and Conquer
58 STRONG Life 31: Chad Waterbury & Bodyweight Volume Training - Zach Even-Esh
59 Get the Bikini Body Fitness Manual
60 The 10 Hottest NFL Cheerleaders This Season
61 Get Your Protein and Satisfy Your Sweet Tooth with FUNNBAR
62 'The Mountain' From 'Game of Thrones' Just as Strong in Real Life