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Encyclopedia of Underground Strength & Conditioning [Official Trailer] - Subscribe for FREE Bodyweight Muscle Manifesto (Special Report) UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE...

Leg Press Optimization for Maximal Muscle Stimulation | MI40 University - Ben Pakulski - Leg Press Optimization for Maximal Muscle Stimulation - IFBB Pro Ben Pakulski has some of the best legs in bodybuilding and h...

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Leg Press Optimization for Maximal Muscle Stimulation | MI40 University - Ben Pakulski - Leg Press Optimization for Maximal Muscle Stimulation - IFBB Pro Ben Pakulski has some of the best legs in bodybuilding and h...

Hidetada trains arms 2 weeks out from 2014 Olympia

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Sagittarius Horoscope for Sunday, September 7, 2014

Monday, September 8, 2014 - You might not know as much as you think you do about the emotional storms brewing on the home front. Today's Pisces Full Moon enlightens your 4th House of Domestic Conditions, suggesting that you could be fooling yourself by believing that everyone is happy. To the contrary, someone close to you may be working hard to cover up his or her insecurities. Instead of accepting the truth as you see it, take time to explore the subtle messages behind the smiles. Opening your heart leads the way to deeper connections with those you love.

2 Flex Lewis IFBB Pro

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10 Ways to Lose Muscle

6.YOU ONLY EAT SPORADICALLY It’s true: Eating infrequently is nearly as bad as not eating at all. When you go more than three hours without food, your metabolism slows significantly.When that happens, every time you do get a meal, there’s a good chance that a large percentage of it will be stored as fat. Why? Blame your body. Without food, it slips back into starvation mode and starts to think it needs to hold on to every calorie it can get.

Mark Bell's Bigger Bench Workout

The powerlifting giant gives you the ultimate plan to blow up your bench.

Muscle in Minutes: Shoulders

Building well-capped shoulders , some would say, takes years and years of heavy pressing and experimentation. Those folks aren’t entirely wrong but it’s not exactly what you want to hear if you’re already behind the curve in this department. By training your delts with a simple, exercise-minimal routine, twice per week, you can start to make up ground on the lifetime pressers pretty quickly. Delts are fast to respond to proper overload and they can handle a reasonable amount of volume. So even if you can’t overhead press 250 pounds for 3-4 reps, you can still reap some appreciable gains from a more conservative press-first approach.

25 Tips for Greatness

9.   Build with basics. Afer his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines andcables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

18 Easy Paleo Diet Recipes

With its attention to lean proteins and fresh produce, you don’t have to be on the full Paleo plan to reap the diet's rewards. Time to get cooking.

5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

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.

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.

Master Your Mid-Back Construction

Bend over at the waist so that your torso is basically parallel to the ground. Make sure there is a slight bend in the knees to take some pressure off the low back. Pick up a pair of light dumbbells and allow them to hang down in front of you. With your arms almost completely straight, raise your arms out to the sides in a path that is perpendicular to your torso. At the peak of the movement your elbows should be at shoulder height, and you should aggressively squeeze your middle back. This is not an exercise where heavy weight should be used, or form will be compromised. This movement can be performed seated, standing, lying face down on an incline bench, and on certain chest flye machines.

Eating For Exercise: The 5 Worst Ways to Fuel Up Pre-Workout

“Putting the wrong things in your tank before you exercise can leave you lethargic, crash your system, or cause wicked cramps,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “And going on empty can do the same.”

The Workouts You'll Hate The Next Day

Don't worry. You'll still build tons of muscle.

3 Protein Bars You Can Make At Home

You would never chase a workout with a Snickers, but if you scan the ingredients of the chocolate–peanut butter protein bar stuck to the inside of your gym bag, you’ll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors and flavors, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that! Making protein bars at home is easy (many recipes don’t even require an oven), and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook , it’s a foolproof way to take your body and health back into your own hands.

The Strength and Speed Workout

Perform a brief but thorough dynamic warm-up that gets blood flowing to all major muscle groups. You should have a light sweat and your legs, in particular, should be slightly pre-fatigued from a mix of bodyweight squats, skips, butt-kickers and jumping jacks. From there, you’ll stride into a light one-minute jog for a little specific warm-up. Then, it’s time to hit the gas. With each sprint, you should aim to reach your top speed as quickly as possible. At the end of each 15-second sprint, slow yourself gradually and walk for 45 seconds. By sprinting for 15 seconds, you allow yourself to take full advantage of phosphagen, the main source of fuel for brief, all-out activity, which has a shelf life of about 15-25 seconds. This sprint routine increases excess post-exercise oxygen consumption (EPOC), helping you to burn more calories for the 24-72 hours that follow the workout. But this also helps you focus on something you probably haven’t in some time: getting faster. And you’ll be surprised at how your body responds when you make sprints a regular part of your routine.

Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

Lift Heavy for More Muscle

Get stuck in such a rut and your results are bound to level off, to plateau. At this point, it’s about time to switch things up. If you’re like me, you’re not a fan of high reps – sets of 15, 20+ – so the only other option for changing things up from a rep-count standpoint is to decrease reps, which naturally means you’ll have to go a little heavier than you’re used to with 8-12 reps.   When my routine starts to get a little stale, one thing I love doing is working in heavy sets. Not necessarily sets of one, two or three reps (I’m not a powerlifter), but rather sets of five and six reps. Going heavy like this, I feel, gives the body a different training stimulus to promote plateau-busting. Plus, I just like the way my muscles feel when they’ve handled some heavier weights – they feel stronger, of course, but also a bit harder, and I feel leaner, too. I like that.

The Perfect 5-Step Warm-Up

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


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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.

Build Your Upper Arms With the Lying Triceps Extension

Lying triceps extensions have always been among the premier exercises for filling out your upper arms , but you may not be getting the full effect. Pointing your guns perpendicular to the floor when you lock the weight out gives your triceps a break—the load transfers to your elbow joints. It’s just like the top position of a bench press, and it doesn’t stimulate the triceps . Instead, move your arms back a bit so they’re about 45 degrees to the floor. When you bend your elbows, the weight will come down below the back of your head, giving the triceps a greater stretch. When you extend your elbows, you can still lock out the weight, giving you the benefit of training through a full range of motion, but your tri’s will stay engaged because your arms are at an angle rather than vertical. The pull of gravity will focus the load squarely on the triceps.

What to Eat Before You Drink

Pick the right foods and drinks before you booze and you won’t wake up feeling half-dead the next day.

Ben Pakulski Podcast | Muscle Expert Interviews | How to Build Muscle

I have been weight lifting for about 8 years now, first 5 in a football/rugby training style, and the last 3 more in a bodybuilding approach. I have been following the sport of bodybuilding since 2009 quite religiously and Ben is one of the best pro's out there. His smart, efficient, and proper anatomical approach to training is unlike what any of the other pros teach. Ben, being in an influential position, has taken on the role of helping to education aspiring athletes, bodybuilders, weight lifters and other people who are just concerned with their training and nutrition. I thoroughly enjoy these podcasts and listen to each of them several times. They have helped me to increase my muscle mind connection with my muscles which in result is allowing me better contractions, resulting in more muscular growth. I admire Ben as a professional bodybuilder, and hope that someday I can meet him in person and thank him. Keep up the good work, I'll be listening closely! #EducateAndDominate

Fighter Diet News

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

The Five Pillars of Good Nutrition

Regardless of whether you're looking to get bigger, leaner, or healthier, you'll need to follow a core set of principles that lay the groundwork for your diet plan.

7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

10 Best New Hairstyles for Men

From prohibition inspired looks to Brad Pitt’s shoulder-length do, rules are out the window with men’s hairstyles this season. These cuts are making a statement whether short and styled or au naturel. We looked to Elle Medico, men’s grooming expert at Paul Labrecque Salon and Spa for advice on making these trends work for the everyday man.

Meet New Team Member Meana Franco

To Dave, this was an opportunity to yet again give back to the sport that has consumed his life. It will go down as just one more example of his devotion to building up a new generation of powerlifters that he hopes will someday exceed even his accomplishments. But to Franco, the moment she was handed that shirt will always be a giant step toward her future — a chance to do something with her life that satisfies the persistent need to find her life’s calling.

Foods That Prevent Hair Loss

Everyone loses hair each day, so there’s no need to freak out every time a few follicles trickle out. Hair is continuously growing, but, in turn, some strands reach their “old-age” and come out. Genetics, however, means some guys have fewer strands growing in to replace them. By the age of 35, two-thirds of American men will experience some level of hair loss, according to the American Hair Loss Association. But have no fear—nutritional deficiencies can contribute to increased hair loss by weakening hair shafts that cause breakage and slow re-growth of new hairs. This can potentially be reversed with the right diet. Len Glassman, a certified health nutritionist, trainer and owner of the Personal Best Training Center , offers up the necessary nutrients that will keep the hairs on your head there longer. 9 Daily Habits That Make You Look Older>>>

Deadlifts with Sarah Grace

Train with fitness expert Sarah Grace. She takes you through three essential deadlifts.

Time to Man Up

Some supplements provide temporary benefits to help get you through your workouts. Others help you achieve long-term goals— and a third category can aid both. Testosterone boosters fit into this third category. The right T-boosters can help you power through workouts, increase muscle mass, and also help stave of the more noticeable—and unwanted—signs of aging: lower sex drive, greater body-fat accumulation, and reduced lean mass. If you’re at an age when you’re starting to worry about your T-levels, the supps at right can help.

The Problem of Oversimplification

Let me explain. I’m a short-armed bench presser with a very high arch whether benching in a shirt or raw. In fact, many people who have watched me bench have jokingly said that I’m pretty much doing a two- or three-board press range of motion when I bench to my chest. If we examine joint angles, I’m calling on my triceps to do a large portion of the work even when I bench to the chest. There really isn’t a whole lot of movement at the shoulder joint due to the range of motion and the angle, which is why my triceps training didn’t work. I trained with limited range of motion exercises (board presses, rack lockouts) and then did accessory movements that didn’t have a similar structure to the competition bench press. I became weak in the range of motion. I really should have trained with more movements to the chest that had a similar structure to bench pressing (benching with various grips) or that emphasized the weak range of motion (paused benches, isometrics, benching with limited range of motion from the chest to halfway up).

10 Essentials for an Effective Personal Trainer

Yet for every good fitness coach, there are many poor coaches that will limit your progress, confuse you, and even cause serious injuries. Worse, because you might initially see some fat loss or muscle gain, you might start thinking they’re better than they really are. So what’s the best way to tell if your trainer is a dud or stud?

Time for Football! Time for NFL Cheerleaders!

Preseason is in the tank, your fantasy football team should be drafted and the first game of the season is almost here. No doubt, this year will be filled with hard hits, breakaway runs, incredible catches and of course beautiful women cheering on their team from the sidelines.

Strong Arm Tactics

Flex Lewis turned 30 on Nov. 15. People still talk about his calves. But they’re no longer all people talk about. Because he so often flexes his arms in photos for fans, they now garner much of the attention. If observers remember him when he first burst onto the bodybuilding scene nine years ago in the March 2005 pages of FLEX, they surely wonder how the Welsh Dragon could’ve transformed his weakness into a strength and what he does to maintain arm superiority.

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

WATCH: SS Yoke Bar Throwdown

Even Stronger Than They Look: Franco Columbu

Franco Columbu, the two-time Mr. Olympia (1976, 1981), excelled in powerlifting and Olympic weightlifting before finding his greatest fame on posing daises. At only 5'5" and about 185, his best-reported lifts are a 750 deadlift, 665 squat, 525 bench press, and 400 clean and jerk.

Wheel Deal

Standing 6'1" with legs that are long even for a typical man of his height, Nunn has built himself one of the more impressive pairs of legs in the business. From hip to knee, they’re as close to a bodybuilding archetype as you’ll find — big and sweeping with deep separations, and full of feathery cross striations that pop to life when flexed. His hamstrings are nicely split with grainy detail running from glute to popliteal fossa (that hollow behind the knee).

Sorinex Summer Strong 7 Seminar Videos

Sorinex Summer Strong 7 was a truly special and remarkable event. Juggernaut's Brandon Lilly and Chad Wesley Smith were fortunate enough to be included among an all-star cast of speakers. If you missed this event, you missed learning from an array of accomplished coaches in a variety of fields, luckily we are brining you these great presentations, right to your computer.

Phil Heath's 2013 Leg Training Photoshoot

From the archives! Phil Heath 2013 Leg Training Photoshoot.

The 15 Most Important Exercises For Men

The 15 Most Important Exercises For Men


7: Train based on your muscle fiber type. If you’re fast-twitch with exceptional speed and jumping skills, train with heavy weights and low reps. For slow-twitch, go high rep, high volume.

H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

One Binge-Drinking Session Could Gut Your Gut

Turn into a lush on the weekends? You might want to rethink your occasional binge. It could be more harmful than you think.

NFL Stars Take Abuse from Twitter

The popular "Jimmy Kimmel Live!" segment has gridiron stars past and present reading insulting tweets about themselves.

Click here to support Get George to WPC World Champs by George Briley

Hi all, First, thank you for taking the time to look at this, I currently hold 6 World records in powerlifting and I've been invited to the World Championships hosted in West Palm Beach, Flordia. I personally cannot afford to attend through self-funding; therefore I am actively trying to raise funds through crowd funding and searching for sponsors.  This is an amazing opportunity for my personal and athletic development and I cannot let it go to waste. I'm willing to work hard and earn the title of World Champion whilst beating all of my own world records.  Even if you can only donate a pound it will be a huge help in allowing me to achieve my dream, but even if you can just share this page to your friends and increase my exposure then that would also be greatly appreciated! Feel free to contact me with any related questions, I'll update this page reguarly as things change.

MY GOAL: I Can't Do a Pull-up But I Want To

Start by doing iso-eccentric pull-ups. Grab onto a bar and jump up so your chest touches it. Try to hold that position for five seconds. If you can, take five seconds to lower yourself back down. (If you can't, keep working at the hold until you can.) If you can lower yourself with control, perform another rep. When you can bang out 10 reps in this fashion, you'll be able to do atleast one regular pull-up.

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