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635x12 Raw

A PR, albeit a sloppy one, of 635x12 in a belt and knee sleeves by Chad Wesley Smith.

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1 FLEX on Twitter: "To be a legend, you have to train like one.."

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

Sagittarius Horoscope for Saturday, September 27, 2014

Sunday, September 28, 2014 - You Archers tend to be known as the fun-loving ones of the group, but you're feeling out of sorts today. You are more serious than playful now as you reassess your dreams and reevaluate your place in the world. Even if you disappoint someone else with your uncharacteristic somber attitude, your honest vulnerability can pave the way to stronger relationships in the long run. You will discover who your real friends are when you are not the life of the party.


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Nutrition Fix: Eat on the Cheap

>>CHOOSE NEGLECTED CUTS: When you do buy meats, branch out from chicken breast and salmon by turning more often to cheaper items that get overlooked, such as chicken thighs, mussels, turkey drumsticks, pork tenderloin, and skirt steak. These are almost always cheaper by the pound than more popular meats but still deliver all the protein you can stomach.

7 Foods You Should Eat Every Day

When it comes to diet , there are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn’t eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.

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

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

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.”

31 Ways To Build A Bigger, Stronger Back

If you're a fan of circuit training , this back-blasting workout video offers a great resource to pick a few unique exercises to add to the mix. According to fitness trainer, Andy McDermott - creator of this mega-move, back workout - variety is key. Not just physically, but mentally as well. Having an ample mix of back exercises to choose from ensures that you'll never have to do the exact same back workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

The Best Bodyweight Abs Workout

101 Best Workouts of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

12 Great Uses for Protein Powder

From popsicles to pancakes to creamy coffee drinks, these 12 easy recipes take the post-workout staple into dessert territory.

30-Day Lunge Challenge

So are you using the lunge as a regular part of your athletic program? If not, you can try this simple but will-testing 30-day challenge. By performing an increasing number of walking lunges each day, you’ll reacquaint yourself with the benefits of this powerful move, burn a ton of calories and bully your legs into new size and a better overall aesthetic.

Girls at the Gym: Melanie Iglesias

We got a chance to work out with her at the John Street Crunch Gym in Lower Manhattan, where she hit the weights, cardio machines and elliptical and gave us a one-on-one interview about her fitness, what she likes and doesn't like in a guy (spoiler: she's a fan of abs and not being a douchebag), and give us a little Gym Code to live by.

Absorb More Nutrients With These Supps

Bodybuilders go to extraordinary efforts to consume all the calories and protein they need to maximize their gains. But they may be overlooking a crucial aspect of consumption: You don’t get the benefits you seek from the foods you swallow; you get the benefits from the foods you absorb into your system. Nutrients that pass through your system without being absorbed literally go to waste. Here are some supplements you should consider taking to help increase absorption and the efficiency of your nutrition program.

Six Natural Ways to Whiten Your Teeth

Mix 1/2 tsp of baking soda with 1/2 tsp of water to form a paste. Then, using a toothbrush, brush the paste onto your teeth for 1 to 2 minutes and rinse. You can repeat this every other day for one or two weeks, and then cut back to once a week to prevent too much abrasion.

9 Reasons Why You Should Practice Yoga

5 Toughest Yoga Positions for Guys >>> Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.

Trouble Shooting Fighter Diet

Complaint 15: "I like berries, lard, beef, fruit, nuts and fish. I don't touch sugar or dairy. I've been following this diet for 5 months but can't lose any flab" Solution: That sounds like Paleo diet to me? I guess it's time to change what you're doing. I'm not a fan of Paleo and when I say I'm not they tell me how many studies there have been done who show people lose fat on this diet. OF COURSE they do when they go from eating TOO many calories, TOO much sugar, TOO many carbs combined with TOO much fat and chronic surplus of calories. However, did they lose fat or did they lose fat and muscle plus got skinny fat? All diet methods have pros and cons, but Paleo isn't the holy grail and so are no other. ALL methods will have drawbacks. The key is to find the approach YOU get results with that you can maintain and the approach you enjoy.

Creating the Perfect Muscle Monster

After the finals of the 2002 Show of Strength, Ronnie and I had a long talk and knew that in order to continue on with our reign of Mr. Olympia victories, we could no longer sit back and be comfortable with the game plan that had garnered wins so often before; it was time for the reinvention of Ronnie Coleman, and this is where the plan for creating the perfect muscle monster began. We knew it was time to give the audience and the judges something they had never seen before from Ronnie—or from any other Mr. Olympia for that matter—and that we would have to push things harder than ever before, but we would also have to be fresh.

Close-Grip vs. Wide-Grip Upright Row

Researchers from Memphis University measured muscle activity of the front, middle, and rear deltoids, as well as the upper and middle traps during upright rows performed with a close grip (half of shoulder width), a shoulder-width grip, and a two-times wider-than-shoulder-width grip. With the two-times shoulder-width grip, the muscle activity of both the middle deltoid and even the rear deltoid increased by more than 20% compared with the close grip. Also, the wider grip increased muscle activity of the upper traps.

An AB-solute Must!

During my bodybuilding heyday, I was known for a few bodyparts — my chest, my biceps, my back and even my calves. However, it was my abdominals to which I paid the most attention. I knew then, as I do now, that you could have the biggest arms, the broadest shoulders and the most cut thighs, but if you have poor abdominal development, you’ll look simply overgrown rather than Herculean.

Ask Men's Fitness: How Often Should I Wash My Jeans?

But there is a happy middle ground, we say, as does Joyce Sobczyk, a stylist and owner of the Closet Consult in Florida, who suggests washing jeans at least three times a year—unless you’re a guy who goes commando. “That’s a different story,” says Sobczyk. “Then you have to ask yourself, ‘How often would I wash my underwear?’

Get Crushed: Hell's Bells Kettlebell Circuit

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym. You want to GET CRUSHED.

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

Nootropics: Smart Drugs for the Dumb Meathead

The term “nootropic” is not well established. As a result, many drugs and supplements that have any effect on the brain are sometimes lumped under the nootropic umbrella. This often includes compounds that offer nootropic-like effects as a secondary benefit even though they were originally intended for another purpose. This includes (but is not limited to) Phenylethylamine (PEA), Dimethylaminoethanol (DMAE), Huperzine A, Alpha-GPC, Hordenine, Vinpocetine, Picamilon, GABA and Melatonin, as well as many stimulants, herbal supplements and pharmaceutical medications (9). Many of these ingredients are included in popular pre-workout powders or nighttime sleep aid supplements for good reason. Taken in research supported doses and at the right time, strength athletes anecdotally have noticed increased focus and concentration during hard training, decreased anxiety on the platform, and more restful and relaxing sleep. I personally have noticed positive effects from PEA, DMAE and GABA specifically from this list and utilize them strategically during the year as part of my own supplementation regimen.

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted? Whether you’re a serious athlete who has come off a long, intense preparation, an athlete who had to go into “system shock mode” and basically starve yourself to achieve your results, or if you’re an individual who has gone from one extreme to the other with your body and are experiencing a sluggish or what seems like a nonexistent metabolism—you can get back on track. In this article, I’ll lay out the necessary steps to recharge your metabolism to have it running more efficiently than ever.

Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

Strength and Fortitude

Dave Henry pretty much has it all right now.  He’s an Olympia 202 Showdown winner, he’s on the verge of retirement from the military at the ripe old age of 39, he has a beautiful wife and a young daughter, he never does any cardio for a show, and he has plans for a second career on the East Coast, where he’s building a house. Henry is driven in all facets of his life, and has little time or patience for those whose work ethic or integrity don’t match his own. Not only is his physique getting better as he gets older, his strength consistently improves year after year—a rarity once one hits the pro ranks and the amount of weight lifted becomes secondary to aesthetics. He’s called the Giant Killer for a very good reason. But he’s made some big changes over the past year, which paid dividends at the 2013 Olympia 212 Showdown.

60 Seconds to Fit - Maximize Chest Gains

James Grage answers all your pressing fitness questions in 60 seconds. In this episode, he talks about how to use pre-exhaust training to build bigger chest muscles.

X-Man's Training Doctrine

“I have a love-hate relationship with the gym. I don’t hate it while I’m doing it, it’s just that I hate that you have to continue to progress just to stay the same — much less improve. In order to excel, damn, dog, you have to tear down the whole barn and build another one. It’s crazy that each year you continue to make gains, and then you have to figure out how to make them again. As soon as you stop, it starts back in the other direction.”


Live Life Lean

I am so excited for the work Pauline does on my behalf. I have purchased several e-books to spark muscle growth and tips or tricks to do things differently for effectiveness. This app goes great with the books I've purchased. The major plus is that I can see execution in a video rather looking at the pictures in my books. I absolutely love having the meals written out like they are. The fee to unlock the locked information will be worth it to me. I can not wait for better progress to come. So far, after two weeks my back and delts are happy and showing results. Two of my hardest body parts to deem results. I love my Back Attack and Delts 2 Die 4. Now to properly implement cardio and get ready to hit that stage in 2015. Thank you, thank you, thank you, for the competition e-book. Now when a movement is questionable, this will be like having you there for correction.

Building Muscle - There Is Always A Way - Zach Even-Esh

Back in 2009 I was laid off my job and one day while walking by Rick’s Tire Barn , seeing all those tires got the mental wheels turning. I googled “working out with tires”, found a guy in Australia who had a routine involving various exercises using tires not big enough for flipping. It changed my life, I began creating my own exercises then soon found myself at Home Depot looking for more inspiration which eventually led me to The Underground. It’s a empowering feeling to know that you can use just about anything to build real strength. Inspiration=creativity=strength

6 Late-Night Habits Ruining Your Sleep

It’s the end of yet another busy day, and that means it’s time to relax and unwind. If you’re like most, you find ways to entertain yourself and before you know it, the 20 minutes you intended to waste before going to bed has expanded to an hour. Still, you waste a little longer before finally going to bed. The result? Another night of ruined sleep and waking up the next morning feeling exhausted. But, that doesn’t stop you from repeating the same pattern over and over again. We’ve compiled a list of six common ways you’re ruining your sleep. How many of them are you guilty of?

Activity Makes You More Inclined to Drink, New Study Suggests

Don’t let your willpower dip just because you’ve had a good sweat session.

STRONG Life Ep 36: Life Changing Books, Brutal Biz Advice & Program Design - 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!

Six ways to get healthier in the next 20 minutes

If you disrupt your body’s resting rhythm enough during the workout, it naturally wants to return to its equilibrium. It takes energy to do this, which means your body actually burns calories while you recover. The harder you push during the workout, the more calories you can burn during recovery.