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2015 Next Level Transformation Challenge -

Join me for the Next Level Transformation Challenge. $35,000 in prizes! #mynextlevel @bodybuildingcom @kagedmusclesupps

Mobility Basics for Sticky Hips

It's time to roll out a mat and put down the sandwich for a few minutes while we go through some joint greasing.

How to Train for a Mud Run

Get ready to put your body to the test against tough terrain and elements with our four-week mud run training plan.

NPC/IFBB Announces “Classic Physique” – A Brand New Men’s Divison For More Advanced Physique Athletes

The brand new men's division called Classic Physique - which is a new physique-category somewher...

'The Mountain' Humbled by Arm Wrestling Champ Devon Larratt

It takes more than sheer size to come out victorious in this sport.

WATCH: Into The Void

This is pain that you crave, because the load you've been carrying all your life is now resting on your back — and you have the power to smash it.

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M&F Iron Maiden: Amanda Carrier

Check out fiery hot cajun Amanda Carrier, this week's M&F Iron Maiden

Kai Greene Out of Olympia!

You’ve probably heard by now and yes, it’s true: Kai Greene is not competing in the 2015 Mr. Olympia. All outward appearances pointed to Greene, the runner-up the past three years, taking another shot at the Sandow. But in an online video released earlier today, Greene said he was “not going to be allowed to compete.”  A tearful Greene went on, explaining that, “There’s just more going on behind-the-scenes than I am at liberty to say.”  Perplexing, to say the least! Greene gave no concrete reason in his over 9-minute video, so FLEX reached out to Olympia promoter Robin Chang to see if he could shed some light on the Kai situation. Here’s what he had to say.

6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

Sagittarius Horoscope for Wednesday, September 16, 2015

Wednesday, September 16, 2015 - Do you know what it feels like when you're stopped at a traffic light and the car next to you has huge speakers with the bass turned up outrageously high? Everything shakes and reverberates, fraying your nerves and offending your ears. The volume on your life is so loud now that it may keep you from fully enjoying the goodies that are waiting on your doorstep. But you can't soundproof your life, so you might as well tap your foot to the beat of the music, even if you didn't choose the song. Life is what you make it.

T NATION on Twitter

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

5 Mental Tricks for Better Workout Results

“Light weight,” eight-time Mr. Olympia Ronnie Coleman says as he settles under a bar for a max-rep set of bench presses at 495 pounds. Little verbal cues like this represent the tip of the iceberg for what people have used to help them get through tough workouts. The brain is willing, after all, even if the flesh is weak. Our panel of experts chipped in on some of the psyche ups that they use to push the envelope in the gym.

Never Commit These 10 Deadlift Mistakes

Get the inside scoop on the worst deadlift mistakes, why they’re bad and exactly how to avoid them.

5 Powerful, Protein-Rich Recovery Meals

Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular broscience would have you believe. According to a 2013 review, consuming a proteinrich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the  Journal of the International Society of Sports Nutrition  reported. Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean . In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

FLEX on Twitter

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

To Wrap or Not to Wrap?

Researchers from the U.K. had lifters wrap their knees and squat with 80% of their one-rep max to determine the effects the wraps had on the biomechanics of the squat, compared with when the men performed the squats without wraps.

6 Ways to Lose Your Gut for Good

Follow our guide to crank up your exercise routine and diet and melt that stubborn belly fat for good. Chances are you’re closer than you think to getting an eight-pack.

2015 Olympia Live Webcast

For a bodybuilding enthusiast, there is no better place to be than alongside the thousands of fans who will fill the Orleans arena, cheering on your favorite Open & 212 Bodybuilding, Figure, Fitness, and Bikini athletes. If you can't make it to Vegas in person, you can still get it on all the action and not miss a beat, as delivers a live stream of the main events, brought to you exclusively by .

Flex Lewis: Ready for a Showdown

I’ve got a good mindset going into a contest—it’s another chance to get onstage and challenge myself. In the past two years, which have been stressful with all that’s going on, I started pursuing strategies to ease the effects of stress on my body; because stress really does have physical effects on the body. I started doing acupuncture. I was a skeptic—I walked in thinking it wouldn’t be helpful; but then, when I walked out, I felt rejuvenated, maybe even a little euphoric. So I do that, and other things, too, like deep-tissue massage. And I surround myself with good people.

Steve Kuclo's Road to the Olympia

Come behind the scenes with The Kingsnake as he preps for the 2015 Olympia.

Phil Heath's Olympia-Winning Chest Routine

Four-time defending Mr. Olympia Phil Heath wasn’t known for his chest early on in his professional career. The knock on Heath was that his arms and delts overpowered his pecs. People forget, however, that “the Gift” turned pro a little more than a year after he began competing—and that was only three years after he began lifting for the stage. “My first few years as a pro,” he says, “I was creating more roundness, creating more of what people saw of me at the 2006 Colorado and New York Pro shows.” (He won both.) This future Mr. Olympia filled out his physique as he rose to dominance in the pro ranks. “I think [in 2006] I showed people I had a good physique, that I was more on the aesthetic side,” notes Heath. “Now I’m a hybrid who can beat up on larger, structurally bigger guys.”

What Does 2,500 Calories Look Like? -

Ever wondered what 2,500 calories looks like? Use this handy visual guide to see a day's worth of meals across 3 different macronutrient ratios!

Juan Morel, Sadik Hadzovic & Juliana Malacarne on Good Day New York

Bodybuilder Juan Morel, Men's Physique competitor Sadik Hadzovic, reigning Olympia Women's Physique champion Juliana Malacarne, and FLEX/Muscle& Fitness Chief Content Director Shawn Perine appeared on Fox 5 Good Day New York this morning to dicuss the upcoming 2015 Olympia.

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The Secret Weapon For Runners

Want to run longer, faster, and harder? The secret isn't just more running. The true trick is spending time in the squat rack. Building your leg muscles means more power output for faster runs and more force absorption for less injuries. Adding heavy lower-body exercises will also develop your slow-twitch muscle fibers for those long runs. Finally, because you’ll add more absolute strength, each step you take will be of less intensity so you can last longer.

Back to Basics: 11 Ways to Build Your Best Cardio Workout

The importance and benefits of doing cardio are clear and in our faces everyday, but unfortunately many people don't know what constitutes as effective cardio. Gone is the day that you could run around town for a couple of miles and “be healthy” or look “fit”. Today’s “fit” man needs to be strong, fast, and athletic. An hour on the elliptical, a walk on a super inclined treadmill, or a 10-mile jog in your neighborhood will not help you attain these qualities. A successful cardio routine involves some key elements that are not in most programs.

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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

Dorian Yates' Advice for Aspiring Bodybuilders

For the first six weeks, use my “Beginner Workout” three times per week on nonconsecutive days. It’s ultrasimple: it covers the whole body, with one exercise for each major muscle group and two sets of 12 reps per bodypart. At this stage, push yourself, but not to failure. Instead, perfect your form for each exercise and work through your repetitions slowly and deliberately.

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Tested for 8 years by real people. Our most proven fat loss plan. Download the free ebook:

3 Better-for-You Breakfast Recipes

There are easy ways to shave calories from traditional heavyweights, like pancakes and muffins, while still enjoying a decent serving size. The trick: move in whole grains and plenty of fruits and vegetables. Check out these three breakfast recipes from Men's Fitness blogger Molly Morgan, whose latest book, Skinny-Size It , drops this week.

8 Questions to Ask Your Personal Trainer

At one point or another, fitness enthusiasts are likely to either hire a trainer, get the opportunity to train with one, or just pick a trainer's brain for knowledge. Choosing the right questions to ask a potential personal trainer and knowing the right answers to those questions is the best way to get the most bang for your buck. Before you decide to work with one, consider asking these eight essential questions for being productive in a training program. 

10 Ways to Build Muscle Faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

#AFF4MATION 2015 Crew Neck, Ash Gray Blend

Very limited quantities available! #AFF4MATION 2015 Undisputed crew neck tshirt just in time for the Olympia. Once they are gone, this design will not be reprinted. Available while supplies last.

The Truth About Muscle Confusion

A rise in the popularity of workout DVDs like T25 may bring up questions about the benefits of body-weight exercises versus those of traditional resistance training with heavier weight. Here's what we know about the at-home fitness craze: Doing a body-weight/light dumbbell exercise plan for a few months is a form of muscle confusion and may yield significant results.

The Complete Mr. Olympia Winners' Gallery

On September 19, the 51st edition of the most important bodybuilding competition known to man will be staged at the Orleans Arena in Las Vegas. Each year since 1965, the Mr. Olympia contest has served as a gold standard, determining who in the bodybuilding universe can rightly call themselves the best in the world, for the next 364 days, at least. Since Joe Weider endeavored to stage the inaugural event at the Brooklyn Academy of Music 47 years ago, 13 men have won the title of Mr. Olympia, starting with Larry “the Legend” Scott and most recently, Phil “the Gift” Heath. Each of these men has represented the pinnacle of his sport, and a number have gone up against one another in classic showdowns that are the stuff of legend. However, due to the span of time between the first and most recent editions, we’ll never get to witness all 13 champs duking it out onstage together. Instead we are bringing you this gallery of champions, starting with Larry “the Legend” Scott and finishing with last year's Sandow winner, Phil “the Gift” Heath. Will this exclusive club welcome another member

Be Instantly Better in Bed

Sex should be fun and, every once in a while, you’ll get yourself into ridiculous situations. Maybe your neighbors start yelling at you two through the wall, you get your pants caught around your ankles and fall over, or you accidentally shoot some whip cream in her eye. Please don’t try to “pull it off.” Just laugh about it. Not only is a sense of humor incredibly sexy, but by not taking yourself too seriously, you’ll put her at ease, Fleming says. And, hey, even if something goes awry, she’ll have a great time.

Harness the Power of Your Muscle Matrix

Your connective tissue consists of tendons, ligaments, and what’s known as the “extracellular matrix,” a scaffold-like network of fibers that permeates muscle. Scientists have long known that lifting heavy weights produces bigger, stronger muscles—it activates genes and proteins that instruct cells to build more muscle fibers. During that exercise, it was always thought, your connective tissue was limited to a simple mechanical function: transfer force from muscles to bones, or for ligaments, bones to bones. (Picture train couplings between railcars.)  But recent discoveries are revealing that connective tissue does a whole lot more. As it turns out, it plays a crucial role in muscle building, a process called hypertrophy. On top of that, it appears that your connective tissue can be improved with  specific exercises  and nutrient supplements to profoundly impact athletic performance and strength, and prevent injuries.

The Four Medicine Ball Moves That Carve Your Core

"Medicine balls are a hybrid of everything: a good core and arms workout and you increase your heart rate," says Ben Bruno, Los Angeles-based personal trainer. This commonly underused training tool may be exactly what your workouts have been missing. Bruno recommends, if you're looking to increase power, use fewer reps and rest longer between sets. For fat-burning, throwing the ball as hard as possible with higher reps and less rest is the way to go. He adds, "The injury risk is relatively low and there is a very fast learning curve."

Smell What The Rock is Cooking

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

"Strongman and Bulls#%t" - 5.4.15

"Strongman and Bulls#%t" - 5.4.15

How to Add Protein Powder to ANYTHING

How to make it: 1.    In a large deep pot, heat the oil over medium-high. Add the onion and garlic and sauté until tender and golden, 5 to 10 minutes. Add the ground turkey and cook until browned, 5 to 8 minutes. Add the chili powder, cumin, and oregano, and cook until well incorpo-rated, 3 to 5 minutes. Add 1 can of the white beans, along with the broth, and bring eve-rything to a boil. Reduce the heat to medium-low and simmer until the flavors meld, about 20 minutes. 2.    In a blender or food process, add the remaining 2 cans of beans and process until smooth. Transfer the pureed mixture to the pot with the turkey and cook until thickened, 15 to 20 minutes on low.  3.    Remove the mixture from the heat and add the diced tomato, chopped cilantro, lime juice, salt, and pepper. Stir well and serve with lime wedges. Makes 6 servings.

Don't Ignore These Five Often Neglected Muscles

WHY BOTHER?   If you don’t require neck strength for wrestling or football, you may not need to train these muscles. Some bodybuilders find that their necks expand from isometric strain during exercises like deadlifts and shrugs (not to mention the girth added by trapezius growth). Others, such as pros Chris Cormier and Hide Yamagishi, have done heavy neck training to muscle-up this area. How big you want a specific bodypart to be is your choice, but remember that your neck is usually the most visible indicator of strength — and it’s on display even when you’re fully clothed. Don’t be a pencilneck. A lot of hardgainers reading this could benefit from the sort of “headstand” that can never be compared to a writing utensil.

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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

Real World Training: The Cop

As with any police officer, the physical demands can be brutal when working in the field. Being in good shape can not only improve your job performance, but also save your life. To give himself an advantage over the bad guys, Miguel takes his training seriously and puts in the time at the gym to build a strong and fit physique that serves him well on the beat.

MuscleTech Creactor at

The key ingredient in Creactor™ is clinically proven to jack up muscle strength, increase performance and enhance muscle size with just 2, super-concentrated scoops a day. Research published in the Journal of Applied Physiology found that dosages as low as 3 grams of creatine daily for about a month can saturate muscles. There is no also no need to cycle and it won't cause stomach bloating!

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Today is one of the proudest days of my life. 32 years ago I became a US citizen. Grateful to be here and give back.

Technical Points for Benching Big

When you’re older, however, and you haven’t taken the time to pay attention to programming and technique, this bench/curl style of lifting isn’t going to work anymore because it’s bound to lead to injury. I did this for way too long—benching with too much volume and poor technique—and my shoulders have paid a steep price. It wasn’t until I was older, and done playing college sports, that I realized I needed to find a better way to do things. My shoulders were fried, I was in pain, and my bench went absolutely nowhere for several years.

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12 strength tests you need to be able to pass, but most lifters can't --> …

MY GOAL: I Want to Do More Pull-ups

Write down your personal record - the most reps you can do with good form. The next time you do pull-ups, take half your PR and do four sets of that number. So if you PR was 10, you'll do four sets of five reps. The next week, add one rep to each set. For Week 3, go back to one half of your PR number, and add five pounds using a weighted belt. Continue progressing in this fashion.

7 Reasons Your Rotator Cuffs Hate You

With the amount of stress you put them through, it's no wonder your rotator cuffs are angry.

Farm2Fork Festival - October 24-25 - Williamsburg, Brooklyn

We’re celebrating the harvest season and its best ingredients with a weekend of food events in Brooklyn, NY, featuring food demos and tastings, conversations with chefs and experts, and interactive experiences.

Aff4mation - Flex Lewis 12 days out - Mr Olympia 2015 - Episode 5

In Episode 5 of Flex Lewis Vlog Aff4mation heading into the Mr Olympia 2015. Follow Flex Lewis as he documents his count down, seeking Aff4mation for the 4th Title. **This Episode Flex, heads to see his good friend and Chiropractor to the sporting stars- Dr Nick Ruggerio, where he is put through his last treatment before heading out to Vegas Base Camp the following Monday. He then heads to ProjectFleX aka the Dragons lair where Coach Neil Hill & training Eric Hart put him through a unconventional Y3T chest day designed for the show in mind.... calories are low, energy is sapped but having the best team around Flex to mentally pushes him through all his last workouts, we as a TEAM are very excited to show case what Flex/ we have worked so hard for this year. Time to do this... Visit for all Upcoming news, Merchandise, and everything Flex Lewis.

4 Triceps Boosters To Increase Your Max Bench

Set up the bar in a squat rack so that it is a few feet off the ground. Lie down on the ground, under the bar so that your eyes are directly under the bar. Grip the bar with the same grip-width that you use on the bench press. Unrack it and lower it towards your chest. Your upper arms will make contact with the floor before the bar reaches your chest. From this position, press the bar up and repeat. Don’t bounce your arms off the ground — control it down and explode the weight upward. Also, keep the movements as close to how you bench press as possible (i.e., still try to lower the bar to the same point on your chest). You can also expect to move more weight here since you’re pressing through a shorter range of motion and because your triceps are closer to full extension. This move is most valuable for improving bench press lockout.

Seated Cable Row

Row your way to a wider and thicker back using constant tension from the cable pulley.

Demetrious Johnson on Twitter

Just got #Furious7 on Blu-ray! If you guys haven't seen this yet you better. @RondaRousey kicks some ass in it. @TheRock kills it as well!

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55 Morning Workouts Burn More Fat and Promote Weight Loss
56 Ronnie Coleman - No One Loved It More
57 Primary Chest, Shoulders & Triceps
58 Rob Grainger on Twitter
59 Biotest on Twitter
60 Joshua Silverman on Twitter
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62 Dymatize BCAA Complex 5050 at
64 Shoulder: Volumized
65 Mike Titan O'Hearn on Twitter
66 4 Deadlift Mistakes That Are Simple To Fix
67 Men's Fitness on Twitter
68 Heidi Klum Ate A Big Mac And Fries During New York Fashion Week!
69 6 Ways to Hack Any Protein Powder Label
70 Matt Johnson on Twitter
71 josh clayton on Twitter
72 Non-Cardio Fat Loss
73 21 Foods You Should Never Be Without
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75 josh clayton on Twitter
76 Fighter Diet News
77 Nonstop Bodybuilding – Olympia 2015 – Episode #25
78 Milo Football Training w/ Zach Even - Esh