Top Videos
Power Shrug

Jose Raymond - LIFESTYLE

Carb up "pre workout" snack

Rewind with The Ray's - "Raising Asia"- Season 1 Finale on #AMRTV

Rewind with The Rays as they Recap #RaisingAsia Season 1 Finale. Check out more on #AMRTV. Get My Album on Itunes, Amazon, and Google Play, Amazon: http://am...

Victor Martinez Trains Chest and Biceps 5 Weeks Out from the Olympia

Victor Martinez is back and training hard for the Olympia. After his big win at the 2014 Tampa Pro, he's 100% gunning for the Olympia crown. Victor talks abo...


Dennis Wolf trains legs at LVAC in Las Vegas, NV 3.5 weeks out the 2014 Mr Olympia.

Deadlift Split Squat

Stone Lifting Complex - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

FLEX FILES Exclusive Interview –Making My Parents Proud

In the latest episode of FLEX FILES, defending 212 Olympia Champion Flex Lewis sits down for an exclusive interview with Celeste Bonin to discuss what it mea...

[View All Videos]

Top News
Sagittarius Horoscope for Saturday, September 13, 2014

Saturday, September 13, 2014 - You are known among your circle of friends for your big laugh and your bold ideas. However, you're focused like a laser today on one specific thought and won't be distracted by any of the usual suspects. Additionally, it's as if someone has changed the speed on your music player and everything is running faster than normal. The weird thing is that you can still understand all the words. Thinking inside the box now is just a study in frustration. Free your mind and the rest will follow.

Get Stacked: Healthy Muscle Sandwiches

But rarely do we put much thought into our sandwiches, settling for little more than the same old ham and cheese, and that can get stale fast—without providing you any advantage in the gym. Snap out
of that boredom without expanding your waistline with this arsenal of protein-packed recipes featuring flavorful combinations that are perfect for lunchtime or any other time of day.

Six Perfect Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your bodytype, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

Get Out!: The M&F Outdoor Workout

The other big advantage body weight training has over free weights is that nearly every exercise is “closed-chain,” meaning that your working limbs exert force in a fixed position—such as against a chin-up bar or on the ground. Exercises like bench presses and curls are open-chain movements—the bar or dumbbells move freely in the air. Closed-chain exercises require more overall muscle activation and core strength, which accounts for the densely muscled physiques of gymnasts and wrestlers (who often never touch a barbell). These workouts also emphasize volume and conditioning. Because you won’t be straining with max weights, you need to stimulate your muscles with a large number of reps, a wide variety of angles, and short rest periods. This is the ticket to getting the ultra-lean, hard look of an acrobat or gymnast.

Trainer Q&A: Why Does My Knee Crack and Pop?

Trainer Q&A: Why Does My Knee Crack and Pop?

10 Foam Roller Moves for Your Entire Body

Foam rolling  is a type of self-myofascial release in which pressure is applied to certain body parts to relieve pain. A recent study published in  the Journal of Sports Rehabilitation  found that foam rolling significantly increases range of motion and that the combination of static stretching and foam rolling led to the greatest flexibility improvements. “Foam rolling limits soreness and tightness by increasing blood flow and flexibility,” says Francisco Cabrerra, C.P.T., at Dumbbell’s Gym in North Bergen, NJ, where he teaches a class demonstrating how to roll the entire body out with 10 moves. “When the muscles are tight,  injuries  such as tears are more likely to occur.” Do these 10 foam rolling moves to get every major muscle group firing properly.

The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

Andrew Lincoln: Our Sheriff at the Apocalypse

Talk about a job nobody wants: saving humanity from legions of zombies, in a bloody world gone to hell. But as both Lincoln and the lawman he plays on AMC’s 'The Walking Dead' have shown, true game changers don’t have time to curse life's rude awakenings.

Band-Only Shoulder Routine

The knock on lateral raises done with free weights is that the first half of the movement is easy. Your shoulders start to really kick in only toward the top, when your arms are extended out from your sides. Bands, however, put tension on your muscles throughout the whole movement and make it harder at the end range of motion. If you thought bands were just making the best of a bad situation (no free weights), this workout will change your mind—and fry your shoulders.

How to Crave More Vegetables

New research says you can rewire your brain to crave a healthier diet.

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.”

Body Shredding Burpees

There are a few different approaches to burpees , but the CF standard form is: 1) Stand upright with your feet shoulder-width apart. 2) Drop into a squat, driving your hips back and down while reaching for the ground in front of you with your arms. 3) Transfer your weight to your hands, kick your feet back, and land in the top of a pushup position. 4) Immediately bring your feet back under you— ideally you can shoot your feet up in between your hands, with your legs almost extended. Jump vertically to finish the movement, then immediately begin the next rep.

Fighter Diet News

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

The Secret Fat-Fighting Power of Mushrooms

Per half cup serving, mushrooms contain a gram of protein, 21 calories and no fat, compared to a 1-ounce helping of meat that has 75 calories and up to 5 grams of fat. This is why the mushroom is one of the greatest additions to your diet to lose weight , while still building muscle. Here’s how mushrooms help to whittle your waistline.

Lower Back Training: Good Mornings

■ Because you want to avoid the hamstring and lower-back injuries so common in those who focus too much on the anterior muscles, like quads and abs, and not enough on the posterior chain muscles.

5 Ways to Beat Workout Soreness

Lifting weights damages muscle tissue—but that’s OK, because muscle damage as a result of resistance training contributes to hypertrophy (increase in muscle size) if the training is done properly. When muscle tissue is damaged, you may feel soreness within the next couple of days. While there are many theories as to why delayed onset muscle soreness (DOMS) occurs, most research suggests that it's a result of pain receptors being sensitized by the inflammatory response to muscle tissue damage. Luckily, there are ways to quickly recover from DOMS and get right back into getting strong. Use these strategies immediately after your workout to speed up healing so you build muscle faster.

Build a Bigger Back With Unilateral Exercises - MuscleMag

For beginners, their biggest enemy when it comes to the gym is just getting there, one reason the dropout rate among newbies is so staggeringly high. But for those of us who frequent the gym and don’t have issues conjuring up the motivation to train there’s a far more sinister enemy, and it haunts even seasoned gym veterans. In a word, it’s complacency. Falling into a comfort zone and doing the same workout, for the same sets and reps as you did last time, and the time before that. Just turn on the autopilot and cruise through your training. If you’ve stopped growing, your strength gains have stalled and your progress has come to a standstill, you might as well lay claim to being an unwanted member of this unnecessarily large group.

Screwed By Minutiae - Bryan Krahn

Hate to bust your bubble, but while your training age (the number of years you’ve been lifting) and knowledge might suggest that you’re advanced, your actual development could be more in line with that of a beginner.

Shoulder to Shoulder

I see a lack of support and a lack of passion. I see weakness and blame. People bailing on their family just because a football team is struggling to win games. The lack of passion from the fan base is disturbing. This isn’t pro sports. We all—fans and players—represent the school.

Cortisol: A Good Guy with a Bad Rap

Cortisol is a lot like “Cousin Eddie” from Christmas Vacation. He means well and is good in small, isolated doses. It’s when he’s free to run amuck that bad things happen. First he’ll appear innocently enough while parking his RV on your lawn. Letting him stick around too long is where the trouble begins. Next thing you know the shitter’s full, the Christmas tree is on fire and you don’t get your Christmas bonus. Much like Cousin Eddie is essential to the Christmas experience, cortisol is essential to human existence. Without it, a whole host of vital bodily functions would be compromised or shut down. Learning to manage stress is one way to keep the negative effects of cortisol at bay and help ensure optimal health and performance.

Apple Announces iPhone 6 and Apple Watch

For fit dudes, the good news is this: As Tim Cook said, "Apple Watch is going to change the way we look at fitness." It requires an iPhone 5 or later to work, but the watch acts as both a simple activity tracker and a comprehensive fitness device. The dedicated workout app, apparently, learns your habits and fitness program and sends you gentle reminders to get your ass of the couch ("You've been sitting for a while. Take a minute to stand up," the screen might say). It can track all of your (cardio) workouts and sync them to your iPhone , where you'll have a dedicated hub of all your fitness data that can  be accessed by third party apps . That's a big deal.

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.

Underground Strength 110 HAM Radio

Dwayne Johnson's Spectacular Rise

It should be noted, too, that Johnson’s decision to step out of retirement to face Cena came at a time in his career when doing so had more power to drag him down than build him up. How, exactly, could returning to an arena he had thoroughly conquered help him further his film career? If anything, going back to the ring could have stigmatized him with Hollywood producers just as he was trying to garner more serious roles. None of this, however, weighed on his mind. His love for the pro-wrestling craft and the fans who propelled him to mega-stardom is real. In returning, he saw more than dollar signs. He saw a chance to give fans something they’d never seen before—the clash of two titans, both beloved by millions, with genuine, real-world animosity between them. This became its own high-wire act.

2013 Mr. Olympia Final Look - Part I

Backstage at the "O" through the lens of Charles Lowthian

26 John Hansen - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

Doggy Style: It’s Better for Your Back

“The study found that contrary to normal medical recommendations, spooning is not always the best sex position for men with a bad back,” said lead researcher Natalie Sidorkewicz. “Spooning used to be recommended by physicians for anyone with back pain because it was thought to reduce nerve tension, disco bulges, and loads on spine.” In fact, spooning puts stress on the spine and it’s more difficult to rely on your hips for thrusting.

Epic Olympia Showdown: COLEMAN vs. CUTLER, 2001

The fiercest battle ever! Jay Cutler was beating Ronnie Coleman by 6 points after the first two rounds before the reigning Mr. Olympia turned on the power in the performance and posedown rounds to muscle out a victory by only 4 points.


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.

Virtual Posedowns!

We've taken the top competitors in bodybuilding history and put them side-by-side in virtual posedowns! Who should win? You be the judge!

5 Questions with Coach Sean Waxman - Juggernaut Training Systems

Still, language in certain contexts can be imprecise and ambiguous. As such, it’s possible our interpretation of catapult-related claims is too literal. Maybe the catapult simply attempts to characterize efficient lifting as that in which the lifter doesn’t launch him/herself into the air to gain flight nor spend measurable time hanging out on the balls of their feet while moving slowly (e.g. “If you are taller at the top of your 2nd pull than you are standing erect performing your best calf raise on the balls of your feet, you are doing the lift wrong. (Id, p. 144); “Some think more time is spent on the balls of the feet at the end of the 2nd Pull[.]” (Id, p. 83)) If so, we agree: flight and measurable time on the balls of the feet are undesirable. However we don’t think these are faults attributable to the features of triple extension. Instead they result from user error.

Effortless Mobility - Juggernaut Training Systems

This is also when we begin to teach our regressionary exercises. The clients who came in at step 1 have moved on to this level of conscious incompetence. The split squat is my favorite example to use. We can usually get nearly anyone into a pretty good split squat with just a few glute activation drills and maybe some stretches. However, this split squat at first usually looks kinda sketchy. The client may have trouble maintaining a good stable base with the lead foot. They may have a forward torso lean, or perhaps they will rock forward in order to stand up. The way that we regress exercises put people into a position where it is harder to compensate. This is probably the most critical time of learning when improving our mobility. As a coach we need to look for the signs that we are causing too much stress. Watch your clients fingers, they should be able to remain relaxed, not curled up like they have cerebral palsy. That is a telltale sign that we are causing too much stress, and too much stress is going to hinder the change that we need to make in the brain to make these movements more automatic.

Insulin: To Spike or Not to Spike?

Post-exercise nutrition is critical for maximum gains. The stimulus of training triggers signaling pathways within muscle cells that allows for greatly enhanced muscle protein synthesis rates. These pathways do not stay active for long, however. There is a window of opportunity immediately post-exercise in which one can significantly increase the anabolic effects of ingested nutrients. This window stays open for a couple of hours at most. After that, the impact of nutrient intake on muscle protein synthesis gradually declines. The more “trained” you are, the faster the anabolic sensitivity dissipates.

Body Transformation: Justin Frechette Turned Adversity Into Advantage

This world was rough on Justin, but he was done taking it in stride. He chose to advance. With Greg Plitt's help he leads a new life!

Nutrex Hibern8 at

With the wide-spread use of energy drinks, fat burners and pre-workout supplements, stress at work and at home, deep quality sleep can be very hard to come by. HIBERN8™ is a powerful sleep formula that helps you easily fall and stay asleep. It promotes deep and restful sleep that supports nighttime recovery of mind and muscles. Waking up refreshed in the morning increases mood, productivity and is essential for achieving optimum physical strength and appearance.

Minnesota Vikings deactivate Adrian Peterson for Sunday's game against Patriots

Peterson is in his eighth season, all of them with the Vikings. Widely considered the best running back in the league, he has rushed for 10,190 yards and 86 touchdowns in his career. Peterson did not practice on Thursday because of what coach Mike Zimmer called a "veteran day," allowing experienced players to rest, but Peterson was at the team facility that day and spoke to reporters about the upcoming game against the Patriots.

My take on Strongman contest warmups

I spent many years competing in strongman and always questioned the lack of warm up equipment and thought it was a huge risk to the competitors, luckily this is something that has improved a bit over the years but is still far from perfect. Some contests their idea of warm up for the guys is stripping 20kg of the contest weight and letting you pick it up once or twice. I like so many people need plenty of warm up and if you asked me to deadlift 250kg when cold id struggle even when I was comfortably lifting over 400kg. I addressed this by doing band warm ups before they gave us the token lift to feel the equipment with maybe 75% of our maxes. I would do a full body warm up before contest then maybe before an event hitting a specific area (i.e. shoulders before the over head event if its not first event). I found doing this to be very beneficial and has definitely aided my performances in wsm.

Ask Men's Fitness: How Do I Ask My Girlfriend About Kinky Sex?

Begin by using props you have instead of purchased gear that may intimidate her. For instance, use your own shirt as a makeshift blindfold or hand tie. Or use her shirt, which you can slip off and hold around her arms for a few seconds, gently pinning her. (It’s a lot less daunting than pulling out under-the-bed hand restraints.) and if you want to dabble in role playing, start out by simply acting like a different person in bed; you don’t have to go full-on “I’m the pool boy,” with a detailed backstory and new accent, but she’ll appreciate a subtle change of pace.

'13 Mr. Olympia Awards

FLEXOnline looks back at what's being called the most competitive Mr. Olympia line-up in history.  Follow the awards ceremony moment by moment through the lens of FLEX photographer Bill Comstock.   Click here for the full gallery of over 200 photos!

Game Changers 2014: Stephen Colbert

During 10 seasons as a faux-rightwing blowhard on Comedy Central’s The Colbert Report, Stephen Colbert became America's foremost satirist. The comedian, actor and keen observer will set aside his alter ego when he takes over as host of CBS's Late Show.