Top Videos
my top 5 list of rambo 4 kill scenes

I picked the most raw and bloody scenes of rambo 4 and putted them into a list. I hope you enjoy

Ben Pakulski HIIT Cardio for Fat Loss and Muscle Gains - Ben Pakulski HIIT Cardio for Fat Loss and Muscle Gains - If you are looking for the proper training split to build muscle, se...

2014 Olympia Webcast Highlights Reel

2014 Olympia Webcast Highlights Reel

FLEX FILES Exclusive Interview Being A Weider/AMI Athlete

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...

Victor Martinez ACE 2014

The Dominican Dominator, Victor Martinez gets his rhythm back after giving a solid performance at the Mr. Olympia last week and now again in the Arnold Class...

2014 Mr. Olympia Finals Post-Show Replay

Olympia Webcast: 2014 Mr. Olympia Finals Post-Show Replay

[View All Videos]

Top News
2014 Arnold Classic Europe - Fitness 1st Call Out

2014 Arnold Classic Europe - Fitness 1st Call Out

Sagittarius Horoscope for Monday, September 29, 2014

Tuesday, September 30, 2014 - Unfortunately, your overconfidence can carry you away today, making you appear a bit reckless. However, the Moon's monthly visit to cavalier Sagittarius lifts your spirits and encourages you to share your optimistic outlook with those around you anyhow. It's great to have such a positive influence on others, but you could lose support from your closest friends unless you are also willing to acknowledge the more difficult aspects of life, too. Being sensitive to the full spectrum of experience opens the door to stronger relationships.

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

Top 5 Moves for Shredded Lower Abs

If the answer is no then you need to tighten up your diet and add these five lower ab moves into your current routine. That’s because the lower abs are the toughest area to dial in. Guys either overlook it or just have a genetic tendency to carry more goo in that area. These exercises will help you chisel your abs , giving you the well-defined waistline that you want when it comes time to strip down.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

Build Up Your Chest Workout

The first exercise in the routine is incline barbell press, chosen as the lead because the upper pecs are typically in greater need of thickness than the lower pecs. Doing them first will help ensure maximum intensity, because the muscles are fresh. Treat this as your heavy move for the day, keeping all of your rep counts in the single digits and employing a spotter. The next exercise, flat-bench dumbbell press, should be treated aggressively as well. The reps are only slightly higher, so push yourself with a relatively heavy set of dumbbells, even if it means you do only nine reps on your last set. By this point you’ll have done both an incline and a flat pressing move; dips will essentially serve as your decline press to emphasize the lower pecs. It’s tough to put a specific rep count on dips because some guys can bang out 25-plus reps consecutively while others struggle to get a half dozen. The key here is to do as many dips as possible in the span of three sets. It’s not supposed to be easy. The cable flye is where you can drop the resistance a bit and go for a good burn to finish off the pecs in style.

7 Must-Dos for Muscle Growth

Stay true to these growth guidelines and your muscle manufacturing will multiply.

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

How the World's Top Health Experts Take Their Coffee

Seeing the way someone prepares their morning mug becomes shorthand for their nutritional philosophy. Is dairy a do or a don't? What about sweeteners? And butter? Coconut oil ? Do these belong in coffee—or coffee cake? Health experts are human—they put on their pants one leg at a time and grind their coffee beans in a grinder (not pulverized by a series of kettlebell swings)—but they’ve given a lot of thought to what goes into their bodies, coffee included, and used their vast knowledge to create the optimal cup. That’s why we asked 19 experts to share their ideal way to kick-start the day. Read on for their (often surprising) java testimonials and details on what motivates them to add (or not) certain ingredients.

Lift Doctor: Optimal Number of Exercises Per Workout

To optimize your results, the reality is that the number of exercises you should perform in the workout will depend upon the intensity and effort you put into each and every repetition.

5 Ways to Boost Triceps Growth

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

The Best Barbell-Only Ab Workout

Target your core like never before with this super effective barbell abs workout

The Best Bodyweight Workout of All Time

HOW IT WORKS The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going despite being fatigued and builds the endurance that ultimately leads to being able to rattle off a high number of reps in one shot. In addition to getting you leaner, feel free to use this workout to  win bar bets about how many pullups you can do.

6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

Joe Manganiello’s 2-Day Sample Werewolf Routine

The workout 'True Blood' star Joe Manganiello relied on to get werewolf shredded for the hit series.

4 Elbow-Friendly Moves for Bigger Triceps

Very few exercises will pack mass on your triceps like dips. But, here is the problem. Dips can be very problematic for many lifters who have had a previous shoulder injury or a shoulder that isn’t working quite right. So here is what we do; use chains. We’ve used chains for everything from deadlifts, to curls, to pressing exercises; and we can use them here.  Using chains for dips offers a unique solution for beat up shoulders.

17 -

BSN N.O.-Xplode Is Re-Engineered To Push You And Your Workouts Past Previous Limits With A More Concentrated Formula And Advanced Ingredient Technology! Get the Lowest Prices on N.O.-Xplode at!

Get Jacked & Shredded With the Stronglifts 5X5 Program

With summer coming up, it’s the dream scenario for any guy who loves going to the gym. I'm talking about getting shredded and jacked all at the same time. But how do you best accomplish this goal? One of your best and safest bets is to go with the stronglifts 5x5 approach - a highly effective program used by Arnold Schwarzenegger’s mentor Reg Park .

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.

Fighter Diet News

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

4 Reasons You're Not Getting Stronger - Born Fitness

There is nothing in strength training that will pay higher dividends than simply lifting a heavier weight, or lifting the heaviest weights you can for more repetitions. And then making sure each week you try to add to this amount. There’s a place for speed/high rep days. There’s also a day for grip days. (Yes, grip can be a big barrier.) But if you don’t have a day (or an exercise) dedicated to simply adding more weight to the bar, you won’t become stronger.

Become Unstoppable Seminar 3

Alex Viada -Powerlifter and Ultra-Marathon Runner…what? Alex Viada is truly a different breed, he is a hybrid athlete, capable of amazing feats of strength (705 raw w/ wraps squat) and endurance (4:15 mile PR) at the same time. Alex understands how to push the body to levels not thought possible. Through his company, Complete Human Performance and his own seminars, Alex is helping educate athletes about how to pursue excellence in an array of physical qualities.

The Beach Body Chest Workout

To defintely avoid a hunched posture, which places extra stress on the spine, organize your training program by alternating horizontal push and pull exercises within your workout. For example perform dumbbell bench press followed by a set of bent over rows, says Blackwood. Build a big and broad upper body fast with this five-move push and pull chest workout.

Fighter Diet Newbie Pak

"Hey Pauline Nordin and Fighter Diet, I thought I'd give you an update. I posted this comparison and I got positive feedback so I wanted to show you and hopefully others what being consistent with Fighter Diet and training as gotten me so far. The left picture is clearly from my last competition in Dec. 2011' where I was already using FDX2 but (no pun intended, haha) I wasn't really training legs/butt like I should have. I was using too many damn machines for my legs and butt! I was cheating myself. I didn't have the BUTT BIBLE nor the DEADLIFT eBook during my last comp either. The second photo was taken September 9th 2012, I put back on my competition bikini and although I may look similar you can see in my competition picture my thumbs are creasing into my body hence I was very soft and

Dieting Mistakes - Born Fitness

Sometimes I’m frustrated when people become angry about the word “diet.” As I’ve said many times before, if you eat you have a diet. It’s that simple. But I understand that when people think about diets they imagine restrictions, hunger, and lack of results. In that scenario the word diet sucks. And yet, you still need to eat and find a way that leaves you feeling good, satisfied, energized, and healthy. Instead of suggesting another diet (whether Paleo, Atkins, South Beach, or any other well-known name), I asked Sohee Lee, author of Reverse Dieting , to tackle the mistakes that give diets a bad rep in the first place. Avoid these common dieting mistakes, and odds are you won’t have any more issues with the D-word. -AB

Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

The Muscle Building Positives of Negatives

Focusing on exaggerated negative (eccentric) reps of your exercises will be a very humbling experience.  Using a 50X0 tempo - and being disciplined about doing so – will be the biggest shock your muscles have received since whiplash.  We have to remember that our muscles are comprised of 3 major types of muscle fibers.

Workout Finisher: The Triceps Exercises to Triple Your Size

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it's about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow!

Turning Ordinary Bros to Powerlifting Pros

Brian Schwab’s longevity in the sport of powerlifting (he is the longest standing still-competing member of elitefts™ and 20-year veteran of the sport) should be enough to catch any aspiring lifter’s attention. He has managed to be nationally ranked in the 148 and 165-pound weight classes for more years than most lifters even stay in the sport. Schwab spent eight consecutive years as the number one ranked 148-pound lifter in the world, by Powerlifting USA’s records. He holds the highest all-time total in the 148-pound weight class and is an Arnold Classic WPO Champion in the lightweight division.

Crush Grip Training

Using fat-grip training can help you build phone-book tearing crush-grip strength while also helping you to pull more poundages on other lifts.

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.

7 Weight-Loss Lies We Don't Understand Why People Believe Them

7 Weight-Loss Lies We Don't Understand Why People Believe Them

Seven Easy Ways to Cook with Leftovers

Don’t let perfectly good food go to waste. Before you toss that half an onion or that waiting-to-wilt salad use these ingredient-saving ideas and get more mileage out of what’s sitting in your fridge.

Welsh Wheels

You won’t find the McLaren F1 in the showroom of your local car dealership. Unlike the mass-produced vehicles—your Fords, Hondas, and Toyotas—that dominate the roads today, it didn’t roll of an assembly line, just one of a million others like it, with interchangeable parts and snap-together technology.

Arnold Schwarzenegger is: Hard Headed

Arnold Schwarzenegger is: Hard Headed

Fit in 15: Strength Building Kettlebell Thrash

This workout is effective because the sumo high pull and squat push press are two awesome, big-bang exercises – there are a lot of joints moving, which means there are a lot of muscles working. Translation? This workout can help you gain muscle and burn fat all in a short amount of time. Your heart rate will be through the roof yet at the same time your total amount of reps will put your volume square into that hypertrophy phase. Hardgainer? This can work for you too. The hormonal response from this type of high-intensity work creates a perfect environment for growth (provided you feed the beast afterwards).

When Muscles Won't Grow

It’s exquisitely rare that any bodybuilder finds that every muscle reacts to training with the same degree of growth response. The vast majority of even the greatest champions find that certain muscles respond much better WHEN MUSCLES DON’T GROW THE VAST MAJORITY OF EVEN THE GREATEST CHAMPIONS FIND THAT CERTAIN MUSCLES RESPOND MUCH BETTER THAN OTHERS. than others. For the most famous former Mr. Olympia, Arnold Schwarzenegger, as great as his arms were, his hamstrings were devoid of even remotely similar development. At the other extreme, one of the lesser-known for- mer Mr. Olympia winners, Chris Dickerson, had impressively developed quads, hamstrings, and calves. But his arms were astonishingly unmentionable for a bodybuilder of that lofty a level. Even the freakiest of all former Mr. Olympias, Ronnie Coleman—who adorns the cover of the 3rd edition of my book, Extreme Muscle Enhancement—with all of the praise and adoration heaped upon him, no pundit has ever said they wanted his calves (which were, by comparison, mediocre at best). Yet in each of these cases of deficiencies, I can as- sure you that none were the result of a lack of training.

The "If It Fits Your Macros" Conundrum

What if you calculated out your cheat meal, divided it by seven and divvied it out throughout the week? What if your total calories, fats, protein, carbohydrates and fiber ended up being identical for both weeks? What would happen? As long as you stayed within your caloric and macronutrient guidelines for the days/week, I don’t imagine that there would be much of a difference, if any at all. But don’t take my word for it. The only way to know how something will work for you is to actually try it.

Giant Sets For Big Wheels

Setup: Set the barbell on a rack that matches your height. Load the bar, and bring your arms underneath it, while keeping elbows high and your upper arms slightly above parallel to the floor. Rest the bar on top of your delts and cross your arms to hold the bar under control. Lift the bar off the rack by pushing with your legs while you straighten your torso.  Step away from the rack and stand with a shoulder-width stance, toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This is your start position.

She found her heart under the barbell

I don’t regret any part of my journey, even the hardest and darkest days.  What some believed was a “sickness” was actually my passion.  I had good intentions but was mislead with inaccurate and useless “information” that is still being promoted today. My passion is to strengthen and feed my body, mentally and physically, and to help others find that place.  Because of my injuries, I was introduced to physical therapy and experienced how rewarding it was to help others at a vulnerable time to find strength and confidence within themselves to overcome their own adversity.  By overcoming my fear of “getting too big” and focusing on being strong and powerful, I was able to accomplish goals I had only dreamed of and got to spend more quality time with my husband in the gym, learning and growing together.  Because of the hard work I put in under the barbell over this past year, I found in my heart, more fiercely than ever, that I am enough.

41 Our Mission

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.


Drinking coffee initiates a cascade of physiological effects, one of which is an increase in adrenaline, the "fight or flight" hormone. This multifunctional hormone helps kickstart lipolysis, which, as mentioned previously, is the release of free fatty acids from body fat. With all the free fatty acids in circulation, your body lowers insulin sensitivity in order to burn them. This whole chain of events is only temporary, and it's been shown that slurping real coffee reduces this already short-lived effect.


This program is based on the use of three exercises (leg extensions, leg presses and hack squats) that directly target the quadriceps with little stress placed on the hamstrings and calves. If your quads are a weakness, you should prioritize them by training them all-out after a rest day, when they are freshest.You can substitute front squats for leg presses, but that may fatigue your hamstrings, glutes and lower back before your quads get enough work. Since any type of squat requires balancing the weight under control and consideration of protecting the back, leg presses can be more effective in keeping full attention on the quads.

Surfing the Web at Work Boosts Productivity

Researchers found that a person’s attention span deteriorates as time goes by, usually after about 10 minutes. Taking  frequent breaks to surf the web  charges your focus and will make you more productive when you get back to work. The study concludes that frequent WILBers shouldn’t be punished by the higher-ups, but rather encouraged. Which is good news for you if your boss walks by right now.

8 Best Cable Exercises for a Big Back

Get into a split stance with your front foot turned in slightly. Hold the cable handle on the same side of the leg that’s behind. Start the movement by pulling your shoulder blade toward your midline and row without twisting your torso. Pause at the top of the row, then rotate your hips and upper-body toward the cable while keeping your shoulder packed.


Thanks for your patience!

BPI Sports Whey-HD at

Directions For Whey-HD: Mix one scoop of WHEY-HD™ with 6-8 ounces of cold water and drink immediately after workout or strenuous activity. May also be taken anytime to promote recovery and help build strong muscles.*† For optimal results, use in conjunction with a proper diet and always consult with a physician prior to beginning a training regimen.

Dry Roasted Peanuts Could Trigger Food Allergies

humans, responses can range from skin reactions to more extreme effects, such as difficulty breathing and swelling of the mouth. But if scientists have indeed identified the chemical process responsible for severe allergic reactions, future products could be made safer by eliminating roasted nuts

49 Post-Workout Dark Chocolate Berry Protein Loaf! -

This loaf's nutrient profile has been tailored for someone who's following strict paleo principles. Many paleo athletes are on a high-fat, high-protein, and low-carbohydrate diet. Assuming that those athletes have eaten the majority of their fats before training—in order to fuel for the session ahead—this post-workout loaf is packed with protein to help repair and grow muscles.

Squared Away

Don’t bother suggesting anything to Juan Morel to make his workout easier. As a matter of fact, don’t even think about it. The native New Yorker has no desire to simplify his gym time and will even look to make it harder on himself to push it to the limit—with each and every rep.

51 Muscle Gain
52 Dominate: Tips from Myself, John Jesse & WARRIOR Man - Zach Even-Esh
54 Bi's Like Kai's
55 Strength
56 How Do These "Superfoods" Stack Up Against One Another?
57 Edge Of Tomorrow Giveaway -
58 Long-Distance Relationships Are Too Easy
60 Sqor
61 Natural Born Talent Beats Hours of Practice