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Muscle Protein Synthesis Gets You Bigger and Stronger

Protein synthesis, in general, is removing or repairing damaged proteins and building new proteins that are replicas of the original. The new proteins are stronger, more dense, and able to handle stress better than before. Muscle protein synthesis (MPS) is the rebuilding of muscle tissue and it occurs as a result of the stresses that we place on our body, whether it is to repair injury (such as a muscle tear) or because we intentionally try to damage it (microtrauma from training). The exact process is still under considerable scrutiny, however, one thing is certain: it occurs immediately upon stress. The second you begin to exercise, MPS activates and begins to repair muscles. Usually, protein synthesis is said to occur overnight, the next day, etc., but the truth is that it starts right away and may go on for as long as 48 hours at a single damaged site before it is repaired.

Get a Harder Core with These 4 Midsection Moves

When people refer to “core stabilization,” this collection of exercises is exactly what they’re talking about. You can’t successfully perform any of these four moves without your midsection remaining solid and stable throughout every set. If you’re unstable, you’ll quickly learn why core strength is necessary and how it can help you reach your goals.

All About Casein Protein

More recent research, though, shows that a mix of casein and whey around workouts might be even more efective than either alone. While casein is still the best option before bed and other times when you want aminos to last in your system longer, you can benefcially use casein around workouts too. Just mix it with an equal portion of whey, or get in a whey-casein blend to help maximize muscle building.

The 10 Hottest NFL Cheerleaders This Season

It's the most wonderful time of the year, folks. No, not the holiday season, it's the period of those final weeks of preseason where every NFL fan is scrambling to get his or her fantasy team in order, while brimming with hope that this year will be a big one for his or her beloved team. Most of us will have our hopes dashed and decimated by injury, misfortune or worst of all, the cold, hard truth that our team sucks. But for 25 of the 32 teams in the league, no matter how bad they are, they will always have their cheerleaders to motivate them. We took a little tour of some preseason games to showcase what you can expect to see on the sidelines this year.

4 Tips to Speed Up Muscle Recovery

You work hard to get the most out of your lifting workouts—but are you maxing out your rest days? Take this quick muscle-rehab advice to see faster results.

Cleaning Time: The Power Clean

The power clean and squat clean are two functional CrossFit movements that will help you gain strength and get ripped at the same time. Cleans are regularly performed by athletes because they demand explosive power, speed, and strength to be executed properly when using any appreciable amount of weight. Once you master the proper technique, the strength gains you’ll see from adding this move to your program are incredible.

The 21 Day Shred Ab Workout

Late last month we launched our newest transformation program, the 21 Day Shred . It's a full training routine with full body circuits, traditional bodybuilding splits, intervals, and cardio challenges. Here is one of the staple ab routines from the program. So whether you're taking on THE SHRED, or working on your own routine, here's something to add to your arsenal.

Protein Power: How to Make Salmon Six Ways

Want some omega-3s with that lean protein? Whether you’re a fish-cooking virgin or simply need some salmon recipes that don’t feel stale, we’ve got you covered.

Light vs. Heavy Weight

The real bottom line is that the majority of your workouts should utilize light-to-moderate weight for moderate-to-high reps. However, you need to frequently change your weight and rep ranges to keep the muscles stimulated and build both strength and muscle mass. So alternate between reps as low as 3–7 and as high as 25–50, but with the majority of workouts in the 8–15 range for best results.

Five Ultramarathon Races You'd Be Crazy to Run

Some men strive to stay fit for health reasons, some for vanity, and others just for fun. Then there are guys who take fitness to another level, pushing their mental and physical capabilities to the max. This is the guy who says "been there, done that" to a 26.2-miler and registers for an ultramarathon.  With Six Days in the Dome taking place this week and the Self-Transcendence 3,100-Mile Race  wrapping up, we took a look at five of the craziest races on the planet. Could you handle these extreme endurance events?

Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

Anytime Gains

HYPOTHESIS: Research confirms that our muscle strength is lowest in the morning and greatest in the late afternoon (5 PM - 7 PM). So if you consistently train in the late afternoon, you should be able to get bigger and stronger than if you consistently train in the morning.

Salt Shake Up

Sodium has about the worst reputation of any element on the Periodic Table, especially for bodybuilders. Is this bad rap justified? Not even close. You might think sodium is bad for a bodybuilder because it causes water retention. Plus, no less than the Institute of Medicine and the American Heart Association tell you that the less salt and sodium you have in your diet, the better. Here’s the problem with accepting every report from mainstream media groups: they don’t take into account the needs of hardcore bodybuilders.  The IOM recommends 2,300 milligrams and the AHA recommends less than 1,500 mg per day for people aged 19–50. Believe it or not, these recommendations could actually be dangerous. After all, it wasn’t so long ago that the National Dietary Guidelines suggested avoiding all fats, even those from nuts and olive oil, a recommendation that’s since been reversed. Could they be making the same mistake with sodium? We think so. 1 - SODIUM VS. SALT  Although often used interchangeably, sodium and salt are not the same thing. Technically speaking, salt is sodium attached to chloride, and salt is only about 40% sodium.

Terry Hollands 2007 Britain's strongest man shirt

This is the tshirt I wore when I won Britain's strongest man. Can be signed if required.

Max Mind Set: The Workout Mindset

Motivational coach Tom Terwilliger tells you how to get into a warrior frame of mind before you hit the gym.


Lead the way by planning a “whole food” potluck, cooking at home with friends and family, making work out “dates,” or going for a walk. Instead of going to bars or unhealthy restaurants, get together for tea or coffee, or plan a picnic with simple whole foods: Chopped colorful veggies, a blend of berries, pieces of fish, hardboiled eggs, or meat slices, and raw nuts.