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Ben Pakulski Heavy Deadlifts to Grow for 2012 Mr Olympia

Ben Pakulski Heavy Deadlifts to Grow for 2012 Mr Olympia. - - Bodybuilders Ben Pakulski and Dr Layne Norton execute heavy defic...

Biceps Training for Big Arms with Ben Pakulski and Brandon Crowe - Biceps Training for Big Arms with Ben Pakulski and Brandon Crowe - If you are looking for the proper training split to build ...

6 Weeks to Superhero Overhead Press

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to ...

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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.

How To Amp Up Your Gym Motivation

Use some positive self talk to get in the zone, and reinforce your self esteem. The right kind of repetitive self-affirming thoughts and talk can positively alter your belief system. You can either use the mood-related self-talk method, which impacts upon your emotional self being, or you could use positive self-affirmation statements, which many trainers use to reiterate how great they are - Arnold was a master at this method.

10 Things You Got Wrong About Working Out

We reveal the truth behind some of the oldest misconceptions in fitness.

4 Rules for Making a Muscle Building Shake

Using the whole fruit is a much better option that using fruit juice. When you use just the juice you miss out on all of the phytochemicals and fiber that the flesh and skin of fruits have in them. Using just the fruit juice also can add up to a lot of calories fast, with almost all of the calories coming in the form of sugar. The only way you should use any fruit juice is to mask the greens food flavor, if necessary, or to add a big burst of nutrients. Good “juice-only” tactics would be to add an ounce of tart cherry juice concentrate or pomegranate juice. These two juices provide a ton of antioxidants with fewer calories, so they do make the grade.

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.

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Power Surge for Bigger Lifts

Hinging at the hips means initiating movement with them by bending your hips back before your knees bend. this puts a stretch on your glutes and hamstrings, loading them for a forceful hip extension—the most powerful move the body can make. here are three ways to learn this motion better and strengthen your hips even further.

8 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.

Break the Box: How to Hack "Angie"

For some out-of-the-box hacks to help you improve your performance on three of the most popular CrossFit WODs—called “Angie,” “Fran,” and “Fight Gone Bad”—we got in the box with Rob Orlando, a Reebok-sponsored CrossFit competitor and the owner of Hybrid Athletics in Stamford, CT. For each WOD, we suggest first giving it a try on your own to establish a baseline, then implementing Orlando’s tips as you improve.

The Best Barbell-Only Ab Workout

Target your core like never before with this super effective barbell abs workout

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.


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8 Cardio Tips to Burn Fat

This helps you with the simple philosophy behind fat loss : Burn more calories than you take in. If your goal is fat loss, incorporate 4-6, 30-60-minute cardio sessions per week into your training schedule.

Hungry? Try This Healthy Buffalo Chicken Recipe

What's even better than Buffalo wings? Answer: A leaner, less-messy, lower-fat alternative that tastes just as delicious.

The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

Top 10 Ways to Avoid Injury

The most common weight-training injuries are those related to the use of poor exercise technique . Incorrect technique can pull, rip or wrench a muscle or tear delicate connective tissue quicker than you can strike a match. An out-of-control barbell or stray dumbbell can wreak havoc in an instant. Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress-loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise —no twisting, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

Who says dieting is boring? - Gaspari Nutrition

I get so many questions on how to keep from getting burned out on the same diet foods.  Over the years I have learned to be creative and find ways to make different meals based on my current nutritional plan.  As most of you know my favorite meal is breakfast and I love pancakes, so here is a quick recipe that I use all the time to help you stay on-track.

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.

Best Post-Workout Foods for AM Exercise

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself.

20 Amplifying Songs for Your Weekend Workout

You ate your egg whites and oatmeal and your shaker cup is filled with an ice-cold dose of your favorite pre-workout. But your iPod is filled with the same old workout playlist staples—the Rocky theme, Enter Sandman, Welcome to the Jungle—and you're bored. Some new kick-ass tunes can be the shot of adrenaline you need to make your next workout the plateau-busting iron war it was meant to be. Here are some fresh picks, pulled straight from the playlists of the M&F editorial staff.

The Best Upper Body Workout

DIRECTIONS  The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.

Fighter Diet News

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

3 Common Deadlift Mistakes

This one seems pretty common sense, but as humans we are creatures of habit. So if you’ve always done touch and go deadlifts then chances are that’s how you’ll continue to deadlift. But what about when your weakness is off the floor? Based on many people I’ve worked with and talked to over the years, this is very common. Even when they know their weakness is off the floor, they still do touch and go reps. Why? Ego. They know they can get more reps utilizing the slight stretch reflex and rebound of the weights and they don’t want to use less weight or get less reps. However, this is exactly what they need, at least at first. Video yourself deadlifting or have an experienced training partner watch you. Where do you miss lifts or what is your weak point as you start to fatigue? Identify this and fix it. One of my favorite ways of training weak points is simply start the training session with regular deadlifts from the floor. Then the second lift of the day, make a variation that targets your specific weak point. A few examples:

The 10 Best Hangover Helpers

'Tis the season to let loose, but when you throw back one too many hard ciders and wake up with a pounding headache, you'll be desperate for relief. That's where we come in. With the help of New York City-based dietitian Tanya Zuckerbrot, M.S., R.D., we’ve gathered the 10 best foods and drinks for alleviating holiday headaches. If you want to stay well into the New Year, keep these items on hand to ease post-party pain.

10 Dangerous Kettlebell Mistakes

Before you grab a kettlebell, make sure you're not risking serious injury.

JISSN | Full text | Ketogenic diet does not affect strength performance in elite artistic gymnasts

The maintenance (or strictly speaking the visible increase, albeit not significant) of the amount of lean body mass, muscle and percentage of muscle during the period of VLCKD needs to be underlined and this muscle sparing effect can be explained through the mechanism of ketosis. As stated before, fatty acids which are normally used as a major fuel for some tissues such as muscle, cannot be used by the CNS because they cannot cross the blood–brain barrier. During starvation (fasting) this becomes a problem, particularly for organisms such as humans in which CNS metabolism constitutes a major portion of the resting basal metabolic rate (~20%). During the initial fasting period our body provides glucose for the metabolic needs of the CNS via break down of muscle tissue to provide the amino acid precursors for gluconeogenesis. Obviously the organism could not survive long under such wasting conditions and ketone bodies (KB) therefore represent an alternate fat-based fuel source that spares muscle protein [ 12 ].

10 Signs You're Bad in Bed and Don't Even Know It

Fix it: “Foreplay, foreplay, foreplay—I can’t say it enough!” Morse says. You may be ready to go the second you get home, but you have to remember, sex is mostly mental for women. They have to be warmed up, physically and mentally. “Most women not only enjoy foreplay, but we need it in order to get aroused before actual intercourse,” Morse says. Foreplay can even start hours before you're through the door. Send her a text about how much you can’t wait to see her or how beautiful she looked this morning. Then when you get home kiss and caress her before you start taking her clothes off. Foreplay isn’t a suggestion; it’s a requirement for most women.

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 .

The Big 25

We’ve compiled 25 fresh workout tips to help you get what you want most: more muscle. Included here are both cutting-edge advances and new angles on proven favorites. These are methods you probably aren’t incorporating — but should, to get bigger faster.

Live It, Love It

It was a fantastic feeling sitting in the ditch with my arms aching. My arms were so numb that I couldn’t comb my hair the next day, but the muscle soreness meant my muscles were growing. A whole new world, in which I was the boss and in charge of my destiny, had opened up. I realized that I could make myself into the person I wanted to be, as long as I stayed focused and dedicated to reaching my goals. If I had to choose one word to describe bodybuilding, it would be “joy.”

Breath Control for Optimal Performance

Now back to the point of the article—breathing and nervous system control. At one point in my career, I thought this was all a bunch of bunk. How can breathing be linked to the nervous system? I thought that each thing was separate, but the body is truly an integrated system. In his book “Why Zebra’s don’t get Ulcers,” Robert Sapulski discussed the role of breathing and autonomic nerve function. He stated that the vagus nerve which is in charge of autonomic function also regulates breathing (and many other things). Therefore, I soon went from thinking that it was a bunch of bunk to understanding how it’s interrelated. It wasn’t just new age B-S, it was legit. Think for a second about your computer…There’s hard drive, RAM, processors, video cards, and a bunch of other things in there. When we’re looking to buy a computer, we look at each individual component in order to find the one that serves us best. After we have been using it for some time and one thing goes wrong or bad, say the fan goes out, the whole thing begins to shut down (or at least it doesn’t function as well).

The Courage of the Female Football Player

I coach football at a middle school, we had a girl come out for the team last year. I thought it was funny the amount of people who were like “you’re going to let her play!?”…uh, yeah, why wouldn’t we? “She’s a girl!” And your point is? Unfortunately she had asthma and was terribly out of shape and couldn’t hack it, but the other middle school had a girl play and she made it the whole year and I think she might be playing freshman ball this year. Not only is it a law that girls be allowed to play, it’s an ethical point that all children should be allowed to pursue what makes them happy.

7 Easy Ways to Never Miss a Workout

The hardest part of working out? Getting your ass to the gym. Make sure you never miss a workout with these easy hacks.

How to Be a Good Spotter

When spotting the barbell bench press , always place yourself in a high enough position over the bar that you can grab it during any phase of the lift. And speaking of grabbing the bar, always do so with a double-overhand grip to help you avoid injuring yourself. And, unless you are using a special technique such as forced reps, you should not have to spot multiple reps. If you have to touch the bar, the set should end with that rep. Remember, his bench press should not turn into you repeatedly deadlifting the bar off your training partner’s chest.

MRT (Mediator Release Test) Food Sensitivity Test Results

Food sensitivities can make a person feel sick because of immune reactions to food and food additives. This is applicable to anyone looking to improve their physical appearance and/or performance because reactions such as this are an immune response and will lead to excess cortisol and inflammation in the body.

The Online Dating Profile Tweak That'll Get You More Replies

The Online Dating Profile Tweak That'll Get You More Replies


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.

Tips for Maximizing Your Lat Exercises

In the most simple terms, one of the functions of your lats is to help pull your arms down toward your sides. To get a good visual for the plane of movement is to imagine a jumping jack. With that in mind I want you to put your focus on the path of your elbows, not your hands. A mental trick I use is to imagine your hands and forearms only as hooks that hold the bar. As the bar goes up, your elbows are going to move away from your body, and as the bar comes down they will go toward your body. The lower you pull the bar, the closer your elbows get to your sides. The more range of motion, the greater the muscle activation, the more muscle development.

The Truth About Cardio and Muscle

Assuming you’re eating sufficient calories to grow muscle , and performing only a moderate amount of endurance training (i.e., not training for a marathon), you should have no trouble gaining size with a lifting-meets-aerobics program. Aerobics will actually make you a more efficient lifter. A competitive powerlifter with a 475-pound bench press, Nuckols regularly incorporates steady-state training into his program: “It helps you increase your training density, volume, and frequency by aiding in recovery during your workouts and between your workouts. Being able to work harder and recover from more work is the simplest way to make more progress.”

Easy Gains for the Hardgainer

But the task is far from easy. The hardgainer will typically have a poor appetite and be naturally “weaker” in regard to muscle strength. This means diligent, planned eating will take priority and daily appointments with heavy iron will need to be habitual. As the hardgainer slowly but surely gets meals down and masters the mechanics of old-school Olympic lifts, his/ her muscle mass and muscle strength will inevitably increase.


For example, when overweight young women did this protocol three times a week for 15 weeks, they lost an average of 2.5 kg of body fat. They also lost 0.15 kg of visceral belly fat, which looks like a small amount but is significant due to its location around the organs. In young men, similar results were seen with an average loss of 2 kg of body fat and 0.14 kg of belly fat.

True Grit

For many bodybuilders, their passion for lifting weights began in high school. Whether it was getting strong for football or just wanting to put more size on a teenage frame, it was the start of a lifelong journey. But not many teenagers have the desire or discipline to actually compete at that age. Between school, family obligations, and maybe even a part-time job, fnding the time to work out, do cardio, and cook clean food generally dissuades most from even thinking about it. But Cody Montgomery has done all that for the past several years, winning the NPC Teen Nationals twice. Now a freshman at the University of Texas at San Antonio, Montgomery is preparing once again for the Teen Nationals, hoping to sweep both the Teen—which would make him an unprecedented three-time champ—and the Collegiate overall trophies.

FLEX-Built Training Part 1

The FLEX-BUILT program is 6 grueling weeks of hardcore training using the Y3T system developed by Flex Lewis' trainer Neil Hill.  Below you can see the workouts for each week (1-3) and they are print-ready to carry along to the gym. Every week the workouts change and the intensity goes up to ensure you get bigger & stronger than ever before.

Beyeke’s Back Blowout

France’s Lionel Beyeke falls into this latter category. Now, there have been some good bodybuilders to come out of France in the past 25 years: Thierry Pastel, Mohammed Benaziza, and Francis Benfatto immediately come to mind. And while we’re on the topic of Francophonic muscle, let’s not forget the Black Panther, the incomparable Serge Nubret. But none of them, with the exception of Nubret, possessed the singular gifts that the Cameroon-born Beyeke stands to make good on.

The Ultimate Nutrition Q&A

At FLEX, the nutrition questions come at us fast and furiously. It’s safe to say that diet know-how is almost every aspiring bodybuilder’s weak point, both because of rampant misinformation in the media, on the web and spread through gyms nationwide, and because it isn’t the simplest of topics in the first place.

Back on Track

In 2008, FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.

6 Delicious Protein Shake Recipes!

It doesn't take too many protein shakes before you realize that a mixture of powder and water isn't going to top any chef de cuisine's "Best Beverages" list. But that doesn't mean all protein shakes have to taste bad. Kick up the plain-Jane whey-and-water combo with these recipes that will please your taste buds and help you pack on lean muscle!

Weider Principle: The Reverse Pyramid

On a given exercise, pick a weight for your first set that you can do for only 6–8 reps. Complete that set, then decrease weight for set 2 by 10–20% and complete 8–10 reps. Repeat the weight decrease for sets 3 and 4 so that you're doing 10-12 and 12-15 reps, respectively. Reverse pyramids can be used on virtually any exercise for any muscle group.

Weider Principle #20: Cheating

Of course, as anyone who used a crib sheet or wandering eye to ace a test knows, it’s a lie meant to discourage. Bad cheaters don’t prosper. Good cheaters do—if they know when and how to do it, and if they do it only occasionally. This month, we offer a crib sheet to exercise cheating. By loosening your form only to expand sets beyond strict-form failure, you can up the intensity of your workouts and increase their effectiveness. Most exercises shouldn’t be cheated, and most reps shouldn’t be cheated, but if you study our lesson plan you’ll learn how to use this valuable technique to cheat your way to bodybuilding prosperity.


Warnings: Do not use if: you are under 18 years of age; you are pregnant, nursing, or trying to become pregnant; you have a medical condition or are unaware of your health status; you are prone to dehydration or overheating; or you are taking any medication. DO NOT TAKE MORE THAN 6 AQX CAPSULES DAILY. DO NOT TAKE FOR MORE THAN 7 CONSECUTIVE DAYS. KEEP OUT OF REACH OF CHILDREN.

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