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Leg Training Hack Squat With Ben Pakulski -Leg Training Hack Squat With Ben Pakulski. Hack Squats - Discover 40+ insider tips from BPAK's lifestyle, training, nutrition a...

Olympia Expo LIVE: Mark Bell

Mark Bell is a powerlifting legend sporting a 1025lbs squat, 832lbs bench and 722lbs dead... not to mention a former pro wrestler, gym owner, and writer.

Dick Hartzell on Shoulder Stretches from Door Harness or Pipes

Health Initiatives

Powerlifting Considerations in the Flexion Intolerant Back: Video 2-Squatting This is from the site from Dr. Phillip Snell which provides self-help info about exercise and lumbar disc in...

Outlaws, Renegades & The Inner Drive - 3 Life Changing Documentaries - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

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2014 Olympia - Jeremy Buendia - Men Physique

2014 Olympia - Jeremy Buendia - Men Physique

Encyclopedia of Underground Strength and Conditioning

Some of the world’s toughest—and most successful—men have endorsed Zach Even-Esh’s Encyclopedia of Underground Strength and Conditioning as a must-have, go-to resource for developing the supreme athletic durability, multi-functional strength and spiritual fortitude they most prize.

4 FLASH SALE - Save Close to $100 today - Swiss Press Bar

Sagittarius Horoscope for Saturday, September 20, 2014

Saturday, September 20, 2014 - Your dreams of the future are a source of personal inspiration today. You might be so enamored with your exciting plans that you take every chance you can to share them with others. You're passionate about your vision and assume everyone else feels the same. However, this dynamic is more complicated now than you realize, leaving you dazed and confused. Reveal a little less and smile a little more today.

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

8 Free 2014 Olympia Webcast Sponsored By BSN, MuscleTech, and Dymatize!

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" was the catalyst for my journey and the place where I discovered Kelsey Byers. became my fitness Bible." OriginalRecipe | BodySpace Profile

3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

Get Pumped! Editor's Picks: Metal Workout Playlist

The best M&F staff-approved metal songs to get you pumped up to go hard at the gym.

Military Buildup: One-Spot Workout

Perform the exercises as a circuit, resting 60 seconds between moves. Complete as many reps as you can in 30 seconds and aim to crank out more reps each time you repeat the workout. Rest if you have to, but make sure the respite is as brief as possible. Perform 5–8 circuits. For the push-ups, change your hand position each round.

Mass-Gaining Meal Plan

Below are two sample mass-gaining meal plans for a 180–200-pound male, courtesy of Liz Jackson, owner of Jackson Nutrition (@broccolifit).

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

Four Whole Grains You Haven't Tried

No sooner had you figured out how to pronounce the word quinoa (KEEN-wah, FYI) than a dozen more hard-to-pronounce whole grains started hitting your grocer’s shelves. Among the latest crop of soon-to-be-trendy carb sources to offer a host of healthy benefits—like fending off heart disease, diabetes, and obesity—are grains like freekeh and amaranth. There’s also barley, perhaps best known for making beer. To find out what makes these “new” whole grains better than, say, a trusty bowl of brown rice, we took to the kitchen—and even discovered some additional benefits along the way (to name a few: a milder effect on blood sugar, and unique compounds like vision-boosting lutein and muscle-building lysine). And now, three great recipes to work these superfoods into your diet this fall. 10 Superfoods for 2014>>>

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.


This article will give you ten rules to triple the effectiveness of your workouts. We’ll start with the simplest rules and work up to more complex principles that require a bit more education to understand.

Protein Power: 7 Ways to Cook with Quinoa

Unless you grew up with hippie parents who were regulars at a hole-in-the-wall health-food store, you probably didn’t have a clue about quinoa until recently. Now the superfood’s stocked at big-box retailers, and its amped-up nutrition profile is leaving your go-to grains, like brown rice, in the dust. So, what exactly makes the obscure-sounding protein source so worthy of our attention?


The Bio-Gro Hyper-Growth Challenge

Trainer Q&A: Why Does My Elbow Hurt During Workouts?

Performing the same routines in the gym, neglecting to train every muscle group, and lifting excessively heavy weights are the most common causes of elbow pain, all of which create muscular imbalances and increase the strain on the joint.

Pump Up Your Pecs

1. HEX PRESS Sets: 3 Reps: 10 Grasp a dumbbell in each hand and lie back on a flat bench. Hold the dumbbells at shoulder level with palms facing each other and push the weights together hard so you feel your pecs flex. (It’s best if you use hexagonal dumbbells so the sides fit against each other evenly.) Press the weights directly above you until your arms are fully extended—maintain the contraction in your pecs. Pause at the top for one second, flexing your chest as hard as you can. Then lower the weights to your chest and pause for one second before beginning the next rep.

Fighter Diet News

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

The Best Swiss Ball Ab Workout

The Swiss ball gives some distinct advantages over other pieces of equipment or bodyweight  alone. It can extend the range of motion on the crunch, activating more ab muscle. It can also create instability, which forces your abs to contract harder to brace your body, and even serve as a source of resistance itself—like a weight—if you lift it. (Don’t think it’s heavy enough to give you a good workout? Try the V-up and pass on the next page and then tell us.)

8 Layering Essentials for Fall

The tonal look - combining light, medium, and dark gradients of gray — has been pacing Milan runways all year, walking a tight line between casual and formal. Now, with fall finally here, it’s the perfect time to try it on.

America's Hot Girls of the Gym II

ANGT (America's Next Great Trainer) presents the 2nd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 2nd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

The Lean-Body Yam Pancake Recipe

Fueling a body to build muscle and remain lean at the same time requires a smart balance between protein and carbohydrates. Protein will help muscle rebuild and recover , while the right amount of carbohydrates will boost energy levels without adding on the fat. These yam pancakes hit the spot, and your nutritional macros.

Lunge to New Strength Gains

Whether digging a ball cross-court or slipping a jab for counterstriking, the ability to move laterally is crucial in sports. Great athletes have the requisite strength to cover a lot of ground in one step and can perform movements at lightning speed. Training to increase your strength and quickness invariably leads to increased power, and you don’t have to be a competitive athlete to want more of that. This weightlifting /plyometric superset will send your hip strength, lateral power and thigh girth through the roof—or should we say, across the room.

10 Essential Rules of Good Health

When it comes to achieving overall well-being, you need to balance many key aspects of health, including diet, exercise, sleep, professional care and socialization. Even just remembering to smile is a way to stay healthy and keep your blood pressure down, notes Dr. Steven Lamm, director of the Preston Robert Tisch Center for Men’s Health at New York University Langone Medical Center, and author of No Guts, No Glory: Gut Solution—The Core of Your Total Wellness Plan.

EliteFTS: elitefts� Swiss Press Bar

Are You Partial to Full Range of Motion?

The answer lies more in the middle. Range of motion is important for things like flexibility and injury prevention more than it is for overall hypertrophy of muscle. I have seen too much during my marriage to this sport to know that full range of motion isn’t the only way to train or the best way. It doesn’t produce monsters with absurd amounts of muscle any more than doing super strict side laterals with a twenty pounder will make your shoulders huge. The bigger you get, the more your range of motion suffers anyway. Anyone who has grown to even average muscle size knows that doing a barbell curl doesn’t feel anything like it used to when you were smaller. Your shoulders and lats and chest all tend to kind of “get in the way” and straightening your arms completely at the bottom just isn’t comfortable anymore. You have to look no further than a bench press (at any angle) to clearly see that range of motion can’t possibly be the end all that we are told it is because the elbows don’t even come close to coming together at the top of the movement, leaving benchers at roughly two-thirds of a full range of motion.

Supercharged Fat-Loss Circuit

Boosting metabolism works wonders. By exercising at a fast pace with minimal rest periods, you are increasing your metabolic rate which is the amount of calories you burn. Increasing your metabolic rate causes you to burn calories hours after your workout. The training team for HUMANFITPROJECT  designed this high-octane, full-body metabolic workout to keep you shedding pounds when you leave the gym. All 306 reps count. Get moving!

WATCH: elitefts Bench Shirt Hacks

It all starts with how you set the shirt. In this video, Jo Jordan, Metal Gear specialist, and Dave Kirschen, bench shirt expert, demonstrate how to put a shirt on, where to set the collar for different attempts, and alterations and special tips to get the most out your equipment.

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.


Misconceptions About Lactic Acid

The Swedish chemist Carl Whilhelm Sheele discovered lactic acid in the late 1700s (18). It has been stated that Sheele isolated an acid in sour milk samples and this led to him naming this acid ‘lactic,’ which means relating to milk. According to the historical explanation (18), by the early 1800s, the chemists had established the presence of lactic acid in other organic tissues including fresh milk, meat, and blood. Years later in 1833, the actual chemical formula for lactic acid was completed. By the mid to late 1800s, these scientists observed different isomers (atomic compounds with various energy states) of lactic acid alongside its development in fermentation reactions. Fermentation is an enzyme-driven process in an organic compound whereby the substance is split into simpler/smaller compounds. For those knowledgeable in nutrition, one noticeable effect is that lactic acid is a naturally-occurring molecule present in a variety of food products. It has and continues to be used to assist in the acidity of an assortment of foods and beverages, serving as a food preservative.

How to Design the Perfect Circuit

Whether you're crunched for time or simply need to shake up your current workout program, circuit training is your answer. Defined as performing one exercise after another with minimal to no rest in between, circuit training is one of the most effective ways to maximize your workout time. And circuit training is just as effective for the beginning as it is for the advanced since it can all be scaled to challenge you according to your individual fitness level and goals.

The Top 10 Questions Men Ask About Sex

If your girlfriend can’t orgasm during intercourse, she’s not alone—80% of women don’t reach orgasm through intercourse alone; most women require an assist from extra clitoral stimulation. To top that off, one in three women has trouble reaching orgasm at all. There could be many reasons, and none of them have to do with your sexual prowess. She might be feeling stressed or anxious, she may have low self-esteem or she may be just plain inexperienced with her own body. It’s all about a woman knowing her own hot spots, and once she figures them out, she can show you how she gets there. Another fun way to tilt the orgasm odds is to try out a sex toy. Incorporating a vibrator for extra clitoral stimulation during intercourse will definitely increase the odds of her having an orgasm.  9 Positions That Do the Trick Every Time >>>


Power Snack: Cheesy Sardines Recipe

Packed with omega-3 and vitamin D, sardines are an overlooked muscle-building powerhouse.

4 Superfoods that Fight Inflammation

Inflammation can have devastating effects on the body, leading to joint stiffness, joint breakdown, joint swelling and loss of joint mobility. This can cause major problems to any workout regime. With less range of motion in exercising the body will not be able to run optimally and muscle building potential will surely be decreased. The greatest muscle gains come with a complete range of motion for the exercising muscle anything less we are cheating ourselves. Simply being aware of inflammation and its effects on your ability to build muscle or burn fat is a huge advantage. But by adding these four foods to your weekly menu, you’re likely to find that your muscles and joints recover faster and more completely, putting you back in top form, faster.

Save Yourself 200 Calories This Weekend

The extra 200 calories from the fast food or full service meals made up about 10% of participants' total daily intake. The study estimated there was a 20% increase in daily sodium from the restaurant meals, only 13% from fast food meals, making the restaurant meals worse in some cases. What's more, researchers note that on days when study participants dined out, they didn't cut calories during other meals.

The Only Person That Can REALLY Help You Get STRONG? - Zach Even-Esh

Thank you Zach! The road to my business has not been easy, and still isn’t. I could sit and cry or complain, but where does that get me. NO WHERE! Instead I read, train and work to make myself and athletes better. Never worrying about the money because It Will Come. Like the video said sometimes there is self doubt, but it doesn’t stay long. Thanks to your emails and videos I know I am not alone, or the only one struggling. I have come to embrace challenges instead of avoid them, and that “OK” sign comes from your teachings. Thank you!

Train On Your OWN [GLADIATOR Mindset] - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

A Decade on Westside - Juggernaut Training Systems

I’ve felt like I’ve needed to write this article for a long time. One thing is for certain:  the Westside Method has been under fire since it’s inception.  But during the last few years, with the pendulum swinging back toward raw powerlifting, it seems like the heat has intensified. This heat hasn’t abated because the […]

Books You Should Be Reading & Why You MUST Read Daily - Zach Even-Esh

Zach I used to hate reading but as I have gotten older I have started to read like a wild man. I am the youngest high school wrestling coach in the state and I must be at the top of my game to compete with all the old timers. You have inspired me to better myself and I love that you promote reading. I read the book you told us about in an email called No EASY Day .I could not put that book down all last week and part of this week. I could not stop thinking about getting it done. That book is an American must read to me. That book just gets me pumped for my life and to push myself way past what I think I can. 20X higher than I can ever imagine. Thanks for all you do bro. Keep the great shit coming.

Game Changers 2014: Andre Ward

The 30-year old undefeated super middleweight champion wins too easily. Ward has been so good that he’s struggled to find challengers willing to take him on. Additionally, an ongoing contract dispute has kept him out of the ring since last November. But he’s remained busy, parlaying his charisma and knowledge of the sport into a gig as a boxing analyst for HBO. Even without a clear challenger ahead of him, Ward says he’ll be ready when he needs to be.

47 John Hansen - Timeline Photos | Facebook

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2014 Olympia - Victor Martinez - Men Open

Victor Martinez - Men's Open - 2014 IFBB Tampa Pro

Kai Greene - Timeline Photos | Facebook

Myself and Victor Martinez would like to personally invite everyone to our post Olympia after party event tonight at the #Bellagio #TheBank . @thebanklv @jtlv #OLYMPIA #50thOlympia #PinnacleSME

2014 Olympia - Juliana Malacarne - Women's Physique

2014 Olympia - Juliana Malacarne - Women's Physique

51 MuscleTech Platinum 100% Carnitine at
52 Get Crushed: The Front Squat From Hell
53 Sqor
54 Sqor
55 2014 Olympia - Phil Heath - Men Open
56 2014 Olympia - Comparison - Bikini
57 Ask The Siege: