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Flex Lewis - Evolution of Flex - Episode 3

In this episode of "Evolution of Flex", the third in the BSN® Exclusive series, Flex Lewis discusses his strategy and challenges in prepping for the upcoming...

Chapter 4 'Meet The Olympians' from Flex Lewis Olympia 212 Showdown DVD

Exclusive look at Chapter 4, "Meet The Olympians" from the FLEX Magazine presents Flex Lewis at the Olympia 212 Showdown DVD. The unique documentary will tak...

#RAISINGASIA Season 1 Finale Preview #AMRTV

She's got the biggest performance of her career but not everything goes according to plan. #RaisingAsias's season finale airs Tuesday at 10/9c! Get My Album ...

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Top News
Barbell Shrugged, Underground Strength Gym & Living The Code - Zach Even-Esh

Zach, this was one of the most motivational podcasts I’ve listened to, in any area. I think fitness enthusiasts and entrepreneurs alike would get something out of taking-in what you had to say about front-sight focus and no-excuses goal-setting. I’m in the Army, and you’ve inspired me to develop myself as a better leader, teammate, and coach. Thanks for the words. I’ve started following your blog and look forward to learning more.

Sagittarius Horoscope for Saturday, September 6, 2014

Saturday, September 6, 2014 - There are so many things on your to-do list today, that it really doesn't even matter where you jump in. One thing is for sure: procrastination isn't your friend. You may find yourself in trouble by the end of the day unless you hit the ground running as soon as you wake up. Remember, creating a sensible plan is a great first step, but you still must work diligently to follow through on anything that you start. The sooner you get going, the sooner you're done.

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Bare Necessities for a Better Physique

No matter your goal—getting lean or healthy—you need these foods on your grocery list.

11 Fat-Fighting Training Tips

Check out this comprehensive training guide with secrets to shedding fat and getting lean.

5 Foods You Can Overdo

Yes! It’s possible to drink too much water. “There is a point where water can be fatal because in excess it dilutes the electrolyte balance in our bodies," says Lemond. "The upper limit of water varies by age, gender, activity level and health condition,” says Lemond. (You can estimate your suggested water intake using this handy calculator .) Dehydration is also dangerous, so it’s important to stay in tune with your body and its needs throughout the day.

Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

8 - Meal Prep Hacks: 5 Healthy Recipes That Make Meal Prep Easy!

Week after week of clean eating can get, well, tedious. You can only down so much steamed tilapia and boiled chicken before you need a meal-prep makeover. When that time comes, lean on these recipes. You'll turn standard go-to ingredients like sweet potato, eggs, turkey, beans—and yes, even chicken—on their heads. Awaken your palette with these refreshing takes on your meal-prep staples!

Seven Dos and Don'ts for a Better-Working Brain

The secret to a brain that's on its "A" game at all times: staying healthy from head to toe. Habits like keeping blood pressure and cholesterol levels in check, eating a well-balanced diet, and avoiding excess stress make for a mind that functions at its best, says James Mastrianni, M.D., Ph.D., director of the Center for Comprehensive Care and Research on Memory Disorders at the University of Chicago Medicine. Plus, these habits are the brain's best defense against natural memory loss that comes with aging and long-term neurological disorders, like Alzheimer’s and dementia. Follow these to-dos and don’ts to keep your brain working its hardest now and later on.

3 Ways to Improve Your Pushup

Yes, believe it or not, quads impact your pushups. If you have weak quads , it's hard to hold your knees in the fully extended position that a pushup requires. An inability to do this will cause the knees to fully lock out, which is great for the end of a squat. Holding those knees fully extended leads to two things: decreased blood flow to the muscles that need it (the blood sits in the legs) leading to decreased muscle activation and therefore decreased results; and raised, posteriorly tilted hips, leading to rounding of the lower back and possible disk injury. Be sure to work squats into your routine 1-2 days per week for 3-5 sets of 8-10 repetitions.

The one rule of the Pre-Party Pump

We present the Men’s Fitnes s Pre-Party Pump, a workout specifically engineered to maximize blood-flow to your muscles in those desperate minutes before your buddies pick you up. Because remember, for the man staring back at you in the foggy bathroom mirror, it’s not about how much you can lift. It’s about how much you look like you can lift.

Nutrition to Get Jacked

In this article, you will not only learn the best foods to eat in order to get jacked, but you’ll also learn how much protein, carbs, and fats to eat, as well as when you can indulge in your favorite cheat foods.

The Benefits Of Post-Workout Carbohydrates

You can use pure dextrose instead of pixie sticks or gummy bears. I get mine from home beer brewing companies. You can find them online or retail stores depending on where you live. Much cheaper than from a "health" store. I buy 30 lbs at a time. Then I just add it to my post workout shake. How much I add depends on my workout (after a heavy leg workout I add more) on ab and cardio day's I don't add any. Also if I'm trying to cut, i'll drop the amount in my postworkout shake on weight training days, or as Jim says, leave it out entirely and just add more BCAA's to my shake. There's an article on here ( that suggests how many grams of dextrose you should consume post workout, depending on how many total sets you do during your workout. Search dextrose here on and I'm sure you'll find the article.

4 Rules for Making a Muscle-Building Protein Shake

Using the whole fruit is a much better option that using fruit juice. When you use just the juice you miss out on all of the phytochemicals and fiber that the flesh and skin of fruits have in them. Using just the fruit juice also can add up to a lot of calories fast, with almost all of the calories coming in the form of sugar. The only way you should use any fruit juice is to mask the greens food flavor, if necessary, or to add a big burst of nutrients. Good “juice-only” tactics would be to add an ounce of tart cherry juice concentrate or pomegranate juice. These two juices provide a ton of antioxidants with fewer calories, so they do make the grade.

5 Flexibility Marks Every Man Should Hit

Unfortunately, simply bending over and touching your toes post-workout isn't going to do the trick. It comes down to the right exercises and time. To help you decide where you need some extra work, we've outlined five flexibility tests that examine nearly every part of the body. Go through each test and find out where you fall short. Then, prioritize those areas to help increase your flexibility and ward off potential injury.

4 Reasons to Front Squat

For far too long, the front squat has served as the red-headed stepchild of squatting variations . You can’t front squat as much as you can back squat, so you simply discard it – toss it into the pile of lifts less regarded. But this in the realm of physique-building is a catastrophic, tactical mistake. The front squat engages your quads to a greater degree and, because of the more upright body positioning required, hammers your core to its minerals.

Injury Free: Correct Posture and Exercise Form

Ever tweaked a muscle when working out? Whether due to a loss of focus or chronic poor form, getting hurt when exercising can be a huge setback. Fortunately, weight lifting and cardio needn’t be dangerous if you can keep a few concepts in mind. For this second 'Injury Free' installment, you’ll learn how to stay safe with good posture and technique.

18 - MRI Bike Giveaway

MRI Micellar Casein Z6 Is An Advanced, Anti-Catabolic Protein Designed To Help Preserve Fuel! Get The Lowest Prices On Micellar Casein Z6 At!

Do You Think CrossFit Will Hurt You?

A fierce trainer and former whitewater athlete, Kelly Starrett is changing the way athletes understand the basics of human physiology and mobility. His philosophy: If you’re not still exercising at age 100, you've been doing it all wrong.

Fighter Diet News

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

Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

10 Best Moves to Lose Your Love Handles

You’ve tried situps, cardio, and dumbbell side bends, but nothing seems to get rid of that stubborn belly fat on your sides. Commonly called “love handles,” this area of your torso is part of the waist-to-hip ratio, an indicator of overall health. If you have too much cushion around your waist, ask yourself, "How hard am I really working in the gym?" To get the best moves for a slim torso , we asked Sadik Hadzovic, IFBB Men’s Physique professional for his 10 favorite exercises to keep love handles away. "This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," says Hadzovic. "To burn fat you must do more then just crunches and situps; You need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

Post-Season Dieting Discussion

About the Author Julia Ladewski, CSCS, is a coach to athletes, women, men, powerlifters, crossfitters, fitness enthusiasts, recreational lifters and those seeking body transformation. She takes pride in helping people from all walks of life to see and reach their full potential. Julia was a Division I University strength & conditioning coach from 2002-09 at the University at Buffalo, where she worked with every sport on campus. From 2009-2014, she was Director of Sports Performance at Parisi Speed School in Schererville, IN. As an sponsored athlete and Q&A staff member, Julia is an elite-level powerlifter in three different weight classes. She is also a physique competitor, mother to two children, and wife to husband Matt. Julia also owns Bella Forza Strength Apparel ( She continues to write and speak about youth sports performance, female strength sports, and nutrition. She is one of the best hands-on technical coaches in the country. Her writing can be found on and She is also a member of the Institutional Review Board for MusclePharm.

Florida Physique

John Hansen interviews the Winners from the 2014 NPC Lakeland Classic held in Lakeland, Florida on Saturday, August 23rd, 2014.   2014 NPC Lakeland Classic Men’s Bodybuilding Open and Masters Winner Frank Sapienza 2014 NPC Lakeland Classic Men’s Physique Overall Winner Jason Lancaster 2014 NPC Lakeland Classic Figure Open and Masters Winner Megan Hyatt 2014 […]

Can't Sleep? Five Sneaky Reasons You're Tired All The Time

If you're having trouble snoozing, your lifestyle habits may be to blame. Make these easy changes to your p.m. routine to tackle sleeping problems.

The Men's Fitness Food Pyramid

As a physique-conscious eater, you need to think in terms of macronutrients as well as calories. Every food you eat gets counted toward a total target amount (in grams) of protein, carbs, and fat, which you can determine by multiplying the numbers in the Men’s Fitness Food Pyramid by your body weight in pounds. Hit these numbers and you’ll hit your goals. With that said, your nutrition doesn’t need to be as precise as target coordinates for a missile attack. You’ll do just fine eyeballing portions of protein, carbs, and fat (which we’ll show you how to do) and keeping a general tally.

On Trial: Front Barbell Shrugs vs. Behind-the-Back

Consider doing shrugs in a Smith machine, as well. Performing Smith machine shrugs to the front can allow you to go even heavier; doing Smith machine behind-the-back shrugs can allow you to get your body farther forward away from the bar, helping to move your butt out of the way and allowing you to pull the bar higher and your shoulders back more for better middle trap development.

10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

Legendary Backs: Ronnie Coleman

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely.

Why Your Diet Sucks

Avoiding gluten? Avoiding dairy? Are you celiac or lactose intolerant? If you answered “no,” then there’s no need to answer “yes” to the first two. Too many dieters follow “rules” that don’t apply to them. If you genuinely don’t enjoy gluten and dairy (or grains, beans, or any other commonly banned foods in rules-based diets) or don’t feel great after eating them, then it’s fine to avoid them. If, however, you do enjoy these foods and suffer no negative effects from them (not to mention that eating them makes sticking to your diet easier), then include them in your diet. By not allowing yourself to eat certain foods or food groups, you often crave them more. This, unfortunately, often results in gorging on them on cheat or “binge” days.

Programming for Speed Development

Continuous progression is a must. The law of diminishing returns means that the more experienced an athlete is and the longer he has been performing a specific program, the less able the body is to continue to progress and get stronger and faster. For this reason, programs must be structured in mini and macro cycles that vary the training in very precise ways to ensure training remains specific to the task at hand and allows ongoing progression in the long term. For an effective sprint program, I recommend having three different seven-day training cycles that vary the stimulus. Week one can be strength dominant with an emphasis on big lifts of the compound movements and fast lifts like cleans. During this cycle, the athlete will still undergo sprint sessions, but they will be basic in nature and lower in volume. Week two can be short-sprint based with an emphasis on speed and power, and with a lot of acceleration drills, take off drills, resisted sprints, assisted sprints, and only a limited or even regressed level of strength training. Week three is balanced between strength training and speed-endurance.

Video: Arnold Europe Final Posedown

Anyone who says bodybuilding isn't fun to watch has never seen Kai and Phil go head-to-head.  Watch them go pose for pose along with Dennis Wolf, Shawn Rhoden, Victor Martinez, and Roelly Winklaar and decide for yourself who's the best bodybuilder in the world...

The Mesomorph Dilemma

Even those who are genetically blessed stand to lose it all without proper upkeep. Here’s a look at the tortured lives of the lean and well-muscled.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

The Perfect 5-Step Warm-Up

Progress faster and stay injury-free with this pre-workout drill.

Instantly Improve Your Plank

The plank —where you get into a pushup  position, rest on your forearms, and hold for time—is a fantastic core exercise. But as you seem to have found out, it doesn’t take long to max out the benefits. If you can hold a plank for two minutes or more, you need to up the intensity. The key is to progress very slowly. People see pictures and videos of very advanced versions that look fun, and then when they try them in their own workouts , they fall flat on their faces. Don’t be those people. Start by simply removing one base of support. So, instead of being on all fours, raise one arm or leg out in the air. Hold, rest, and repeat on the other side. For more ideas, read The New Rules of Lifting For Abs by Lou Schuler and Alwyn Cosgrove. It offers dozens of plank variations, including ones where your arms and legs move while holding the plank—that’s  serious core strength . Be aware, however, that to “bring out” your abs, you need to eat for them. That means cutting calories to lose fat.

Suspended License - Get Creative With the TRX

You bought a TRX with good reason: It’s lightweight, portable, and unlike other equipment in the gym. If you’ve mastered the basics of suspension training, here are three difficult-to-master TRX moves that will stimulate new gains, and remind you why you bought the thing in the first place.

The Texas Chest Massacre

In more than 20 years of bodybuilding, I’ve watched six Mr. Olympias and dozens of other pro bodybuilders and world-champion powerlifters train, not to mention all varieties of unknown meatheads willing to do anything to get big. My fellow Warren witness, photographer Kevin “Hardcore” Horton, has observed a similar quantity and quality of trainers, and he concurs that for raw intensity, brutal atmosphere and ludicrous feats of strength on nearly no carbs, this was as good as it gets.

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.

The Rebound Effect

If you’ve ever dieted for a bodybuilding contest — or for an extended period just to reduce bodyfat — then you know what you want to do right after that : nothing but eat all the decadent foods that you’ve been avoiding for the past couple of months. Sure, that’s one way to follow up a restricted diet, but it can turn into a disaster, resulting in startling bodyfat gains. A better strategy is to use this time to gain impressive heaps of muscle by taking advantage of the body’s rebound effect. The best gains of an entire year often come in the first few weeks after a cutting phase, making that period of time ideal for growth. In fact, you can easily add five, six or even 10 pounds of real muscle mass in just six short weeks. Here are seven steps you can use to transition from a diet straight into six weeks of pure anabolism.

Get Pumped! Editor's Picks: Rock Workout Playlist

The best rock songs that get the Muscle & Fitness team pumped up to go hard at the gym.

Ask Men's Fitness: What's a Good Active Yet Practical Outdoor Date?

Ask Men's Fitness: What's a Good Active Yet Practical Outdoor Date?

Marvelous Delts

This year, Ronnie Coleman made me add his up-the-rack dumbbell laterals and they’ve substantially increased the size and hardness of my deltoids. These are performed nonstop through four rapid pyramided sets of 25 reps, 15, 12, then eight reps, after which I take a 45-second to a minute rest, and then repeat. I go through each of these four-set sequences four times for a total of 16 sets.

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.

Blame Hangovers On Your Genes

Oddly enough, the people who had the gene variants that increased their risk of a hangove r also tended to drink to get drunk more frequently than the people who did not have that gene. These findings could contribute to research in the future on alcohol addiction and the relationship between these genes and how often a person gets drunk.

46 Visit Us At The Olympia Expo -

At age 21, Chad Hollmer picked up his first weight. A college friend would wake him up early to work out so they could dominate the soccer field. Chad was amazed at the changes to his body, and his love for fitness was born. As a TEAM Athlete, soccer coach, and personal trainer, Chad now passes along his knowledge and passion onto others. Blessed with brains and brawn, Chad has both a Muscle & Fitness Spain cover and an MBA under his belt.

The Rock's Message to 'Muscle & Fitness'

"From Arnold to Eastwood to Lee Haney - I idolized these men who graced this cover. As a punk kid, I didn't know whether I was gonna succeed in life or fall flat on my pimply face, but after reading this magazine I knew one thing.. I would always be the hardest worker in the room. Honored to be on this month's cover. God bless the IronBible, Weider Principles and my f*cked up calloused hands."

30-Minute Meat Recipes From Michael Symon

“Not only are there greater health benefits to pairing meat with fresh vegetables, I believe they compliment each other and taste better together,”  says the chef. For Symon, a steak with horseradish beets is much more appealing than a steak with mashed potatoes, due to the greater contrast in texture and flavor.

Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

Retro Athlete: Charles Clairmonte

He stayed there for two more years. Although he never won another pro show, Clairmonte landed in the top three seven times in 1994 and 1995, including the 1995 Arnold Classic. His placings faded over the next two years as mass monsters dominated, and he competed for the final time in 1997 at age 34. Having quickly traveled full circle, his final hurrah was, appropriately, the English Grand Prix, where he was next to last, leaving observers to wonder if they had imagined how great he had been four years prior. But he was great.

51 Health and Fitness Power Rankings: Diet Wars - Born Fitness
52 Improve Your Workouts With This 'Don't Quit' Music Mix!
53 BSN N.O.-Xplode at
54 Body Transformation: Caroline Found The Tooles For Success! -
55 A Method to the Madness
56 Get the Most Out of the Power Rack