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FLEX FILES | Sushi Cheat Meal

Check out Flex Lewis as Neil Hill gives him his LAST cheat meal before the 2014 Mr. Olympia

The Butt Bible Volume.1 (Fitness)

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...


Dexter Jackson trains back with Charles Glass at the MECCA, Golds Gym Venice 4.5 weeks out from of the 2014 Mr Olympia in Las Vegas, NV.

Hamstring Training Execution Tips | MI40 University - Ben Pakulski - Hamstring Training Stiff Leg Deadlift Execution Tips - IFBB Professional bodybuilder Ben Pakulski teaches you how to best sti...

FLEX FILES | Sushi Cheat Meal

Check out Flex Lewis as Neil Hill gives him his LAST cheat meal before the 2014 Mr. Olympia

Victor Martinez @ the 2014 IFBB TAMPA PBW CHAMPIONSHIPS

Fan favorite Victor Martinez is all smiles and adrenaline after capturing the victory at the 2014. Victory talks about his comeback and all of the support al...

Jon Delarosa and Juan "Diesel" Morel Train Shoulders 6.5 Weeks Out from the 2014 Olympia

Jon Delarosa and Juan "Diesel" Morel train shoulders 6.5 weeks out from the Olympia. These guys still train pretty heavy going up to 4 plates on shoulder pre...

Evan Centopani - In the Trenches LEG TRAINING

BioLayne Weekly Training Summary 9-6-2014

Definitely one of the worst weeks of training I've had in awhile. Felt uncomfortable and also managed to tweak my pec. Putting this video out there for accou...

Podcast with Joe DeFranco

Joe DeFranco is the founder and owner of the world-famous DeFranco's Gym (est. 2003). “DeFranco’s” pioneered the hardcore, warehouse-type training centers th...

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Top News
Health and Fitness Power Rankings: Diet Wars - Born Fitness

That said, if you’re going to create a study that is a “low fat vs. low carb” battle, you probably shouldn’t have more flaws than US foreign policy. Issues ranged form the low carb eaters eating fewer calories than the low fat participants,  the low carbers eating more protein, (advantage for fat loss and lean mass gains), and the low fat diet wasn’t even really a low fat diet. (It consisted of about 30 percent of daily calories.)

Sagittarius Horoscope for Monday, September 8, 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.

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10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

Yes, You Can Eat Just 3 Meals a Day

At the end of the day, if you consume the right amount of protein, carbohydrates, fats, calories, vitamins, minerals and phytonutrients, meal frequency is obsolete. Try this sample “three squares a day” approach – making small adjustments to match your goals – to see if less frequent feedings can help you. If you’re gaining strength, getting lean and not walking around hungry all day, chances are you’re on the right track.

7 Reasons You Need HIIT

The main emphasis for someone new to HIIT should be a routine that goes hard for 60 seconds and then breaks for 1-2 minutes, depending on the exercise involved. As you get accustomed to HIIT, you can lower the work to rest ratio from 3:1 to 2:1 and eventually even 1:1. During the high intensity interval, your goal should be to have your heart pumping at 85 percent of its maximum rate, or in simple terms on a scale of 1-10 of ease of breathing, you want to be at 8-9.

Get a Harder Core with These 4 Midsection Moves

When people refer to “core stabilization,” this collection of exercises is exactly what they’re talking about. You can’t successfully perform any of these four moves without your midsection remaining solid and stable throughout every set. If you’re unstable, you’ll quickly learn why core strength is necessary and how it can help you reach your goals.

Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

Ultimate Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

The Best Upper Body Workout

DIRECTIONS  The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.

12 - 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!

Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

Ultimate Lat-Blasting Workout

To do extended sets on pulldowns, start off with lat pulldowns behind the neck. Then, when you reach muscle fatigue, immediately switch to wide-grip pulldowns to the front, an easier version than behind the head. Once you reach failure again, finish the set off with reverse-grip pulldowns, the easiest variation of the three. By the time you finish your first extended set, you should already feel your lats begging for mercy. Wait until you complete all three sets in this manner – talk about pain.

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.)


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

Ask Men's Fitness: Will More Protein Help Me Build More Muscle?

MF: Only up to a point. Protein is the main ingredient in muscle fiber, but it’s only one part of a complex system of nutritional, hormonal, and mechanical requirements that need to be balanced in order for muscles to grow bigger and stronger. More protein in lieu of hard training, optimal sleep, and sufficient calories and micronutrients won’t lead to results.  The Men’s Fitness Food Pyramid that I helped design with several nutrition experts calls for daily consumption of 1–1.5 grams of protein per pound of your body weight. This holds true whether your goal is muscle gain or fat loss.

5 Reasons to Never Neglect Water

Research has shown that water speeds up your metabolism, cleans the body of toxins and generally helps to make everything in your body run smoothly. Considering an adult male is usually 60 percent water, this all makes sense. You need that water to digest food, circulate blood, keep your mouth from drying out and do a number of other things we often take for granted. Don’t wait until you’re thirsty – be proactive about it.

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Late Night Carbs and Body Fat

Answer: No doubt the origin of this belief stems from the notion that carbohydrates simply turn into fat, especially carbohydrates that are not being used. However, the fact is the conversion of carbohydrates to fat, a process called de novo lipogenesis, does not occur to any significant degree in people (it does in rodents which is perhaps another origin of this myth). It would first take the glycogen stores in your body to be filled and then consuming 700-900 grams of carbs on top of this over the course of multiple days for de novo lipogenesis to occur at any significant degree as multiple studies have shown.

Fighter Diet News

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

Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

10 Foods That Fight Fatigue

“We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says Jim White, R.D., owner of Jim White Fitness in Virginia. “Get rid of this idea of a quick fix.” Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.

Triceps Gone Heavy

We are all so accustomed to training isolation, or single-joint movements in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles – delts, biceps, triceps, etc. – can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

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The Do's and Dont's of Training With a Cold

With winter still in full force, the chances of you catching a cold are fairly good. And if and when you do, you may wonder if it's a good idea to work out or use it as an excuse to take it easy.

Strong360 Podcast

Brandon Lilly and Chad Wesley Smith, two of the World's strongest athletes, kick off the inaugural episode of the Strong360 Podcast, with a discussion of their recent clinic experiences, Kilos for Heroes meet, the CrossFit Games and more!

4 Steps to a Better Shave

No disrespect to the old man, but a lot has changed since Pops taught you how to shave with a handful of Barbasol and a Bic disposable. With the latest crop of precision instruments and products­—and the proper technique, courtesy of The Art of Shaving’s Thomas Cheung—you can turn the much-hyped “perfect shave” into just another part of your morning routine. Dad would be proud.

WATCH: The NEW elitefts!

I’ve been reading content here since ’00 or ’01 way back when Dave wrote some articles for Critical Bench (if I remember correctly), and while I agree that the site seemed more raw then, I don’t think that it is any less raw now. Like Steve said, “it’s more polished”. Not to mention there were a handful of guys back then. Now, there are many times that number. I used to look at as having some helpful content and selling some equipment. I look at Elite these days, as being on the cutting edge with others playing catch up. Dave has kept true all these years while not sitting on his ass (so to speak), helping to expand and raise a culture around his passion…in the early 90s how many people could name a pro powerlifter? I’ll tell you – not too damned many. If you’ve been coming here everyday for a while I suspect you could name 10 without a lot of effort…tell me that wasn’t because of Dave and Elitefts. I appreciate everything that Dave and Elite have provided and will continue to support them in any way I can.

Explode, Load & Hold for a Full-Body Bruising

Explode >> Training explosively (after a good, general warm-up) early in your workout is highly beneficial for multiple reasons. First, explosive movement excites your central nervous system, making it function at a higher level for everything that is to follow. Secondly, power-focused moves mainly use fast-twitch muscle fiber – those that are most prone to growth. If you look at the bodies of elite sprinters, whose routines include sprints, plyometrics and Olympic lifts, you’ll get a sense for what this type of training can offer. Also, performing explosive movements first, can actually enhance performance on the exercises that follow.

How to Design the Perfect Circuit

Our guide to using circuit training for ultimate fat loss.

What Is WRONG with You?

About the Author Scott Stevenson was probably bitten by the iron bug in utero. His earliest memories include begging his parents for a weight set. Decades later, he’s logged over thirty years in the gym, stepped on the competitive bodybuilding dais numerous times (four overall titles and three top five national level showings), owned a gym, and accumulated over two decades of experience personal training and online coaching. Scott believes in the potency of blending in-the-trenches experience with science-based knowledge. He holds a master’s degree and doctorate in exercise physiology and is ACSM and NSCA certified but also keeps an open “beginner’s minded” approach to finding what works. To wit, he’s also a licensed acupuncturist (in Arizona and Florida), a board-certified Chinese herbalist, and an Oriental body worker. A former college professor (Cal Poly Pomona) and academic dean (Arizona School of Acupuncture and Oriental Medicine), Scott’s “work” (he loves what he does but does pay taxes) is mostly online these days via his websites www.integrativebodybuilding.

Recruiting From Within the Weightroom

Because it isn’t your weight room, your athletic director could come down and tell you that you can no longer train there. It’s the athletes’ weight room and the athletic director could tell you to go to Gold’s Gym. I’ve never heard of this happening, but that doesn’t mean that it isn’t within the rights of the athletic director to say this. I would like to think that most athletic directors understand that a strength coach who trains is better than a lazy, fat dude who does nothing with his life. So while I don’t see this happening soon, it’s possible. The reason I bring this to light is that we must remember that we don’t own any of the equipment we use to train athletes and ourselves.

15-Minute Workout: Pump Up Your Pecs

Directions To keep the workout to 15 minutes, you'll need to rush your warm-up on the bench press a bit. Steadily work up in weight, resting only as long between warm-up sets as it takes to change the plates. This hustle means you won't be optimally prepared to lift your heaviest possible load for four to six reps—so you should therefore use a slightly lighter weight—but that's the tradeoff for getting the workout done quickly. To minimize the problem, rest two minutes after your last warm-up set before you go heavy.

Plan For Success

Although there are a broad range of variables involved in programming your best workout, the five listed above will be a great start to making your workouts more efficient. Be structured, but be flexible with your plan. Have a reason for doing every single thing you do in the gym. If you cannot answer the question, “Why am I doing this?” then you ought not to be doing it. No one will get huge or ripped without a solid, programming structure. It hasn’t happened yet, and you won’t be the first. FLEX

The Best Full-Gym Ab Workout

Combination moves, where you pair up different exercises to form one uber-lift, train the core to stabilize you during complex movements. This workout also pays attention to the core’s many functions—flexing the spine, controlling its extension, twisting the torso side to side, and absorbing and redirecting force. The beauty of this kind of training: You can develop great abs without really thinking about it. Focus on challenging, fun, moves that remind you of your days as a high school/college athlete, and you’ll recover the six-pack you haven’t seen since then.

Meet the Women of 'The Ultimate Fighter 20'

One of these badass girls of 'TUF 20' will be crowned the next strawweight champion. Who are you rooting for?

12 Crazy, Off-the-Wall Places to Have Sex

MF asked women to share their most insane setting for sex ever. And while we can’t officially endorse the decision to get it on in these outrageous locations, we do encourage you to read this—and get some bust-out-of-the-bedroom inspiration.

Inside Man: The Passion Project

Peter Figasinski can’t really believe he is here. He can’t believe he is going to leave this coffee shop and fly back home to an office full of racket prototypes and paint swatches (Wilson is now his only client). He can’t really believe that in the next few weeks, he’ll walk into tennis stores and onto his local courts and see his racket design – one that a year ago was just a passion project posted to an online forum.

5 Common HIIT Misconceptions

Effective HIIT training will help you torch calories, build lean muscle,  lose fat , improve heart health, push your limits, and increase efficiency. But while the benefits of HIIT are plentiful, there are still some myths about this type of training that, if followed, can hinder your performance. Find out the truth behind these five common HIIT misconceptions to perform your intervals perfectly.

The Gift Trains Chest

Need some motivation? Check out Phil Heath training chest 2 weeks before the 2013 Olympia.

5 Ways to Progress Your Workouts

Progressing from one workout to the next is what we all strive for in the gym, however, some stick to what's more comfortable, such as always doing the same reps/sets or constantly using the same weight. The latter conflicts with one of the major training principles (the principle of progressive overload) and will actually stall your progress.

Break Through Muscle Failure for New Gains

If you were benching 250 pounds, the failure threshold was being unable to do an 11th rep with 250—not that your pec muscles had absolutely no strength left. You could have done that 11th rep, and probably a 12th and 13th, with 200 pounds, taking you nearer to real muscular failure. Coming on top of those first 10 reps at 250, the last three reps would'’ve stressed your pecs substantially more and led to greater muscle-fiber damage. And greater muscle damage means the body'’s recovery system must adapt to meet this new level of stress by building your muscles bigger and stronger. Bottom line, if you prolong the set, you prolong the intensity, increase muscle stress and enhance muscle gains.

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.

6 Tips for Legendary Arms

Without reinventing the wheel, there is a whole lot you can do to help increase the size of your biceps and forearms, at the same time. Let’s stick with the basics. Putting a new twist on already-great exercises will get you the expected gains. Here are 6 easy ways of changing your workouts, without removing your favorite exercises.

Leg Training from Hell

Most people are amazed that I only spend about one hour on strength training five days a week. I have talked to some younger college-aged guys, who tell me they are training two hours a day, seven days a week and wondering why they are not seeing results with all the time they are putting in. I am not saying putting in the time is unnecessary, but sometimes overdoing it will not get you results. Once you lose your pump, I believe you should end your workout. As for reps and sets, for small muscle groups you only need 9–12 working sets and larger muscle groups, 15–18 working sets. I have seen people doing 20-plus sets and wondering why they are not recovering and growing. Also, the best gains I have ever had came after I took time off. After every three months of hard training, I always take a week off. This helps my body recover, and when I come back after that week of I feel refreshed and ready to train hard again. I challenge everyone to try this if you are not seeing results and watch how you grow. My recommendations to grow would be to train five times a week for one hour each session and take one week of after every three months.


Share what inspires and motivates your fitness journey. It’s easy to repost what you love from another members’ FitBoard, or upload something new from a URL.

'13 Mr. Olympia Final Look-Part I

FLEXonline takes a final look back at the biggest, most exciting, and most competitive Olympia Weekend in history!  Photographer Charles Lowthian spent the 2013 Olympia Weekend backstage and behind the scenes creating this incredible collection of images showcasing the world's most elite bodybuilders like you've never seen them before.

Introducing: The "Dick Graze"

Men have occasionally reported problems being intimate with their fellow man, but Channing Tatum aims to change that with the "dick graze." Good on ya, Channing. After all, it's already popular in sports .

How to Crave More Vegetables

New research says you can rewire your brain to crave a healthier diet.

51 Click here to support Get George to WPC World Champs by George Briley
52 The Drop Zone: Squat Lower, Squat Stronger -
53 Dymatize Elite 100% Whey Protein at
54 Sonny Brown’s 6-Pack Abs Destruction Workout
55 Gift Suggestions: 50 Incredible Arm Training Tips From Phil Heath
56 Jay Cutler's Guide to Fabulous Las Vegas
57 Game Changers 2014: Colin Kaepernick
58 Cellucor C4 Extreme at
59 Costco
60 Trap Time
61 Finishing Moves: A Cheater's Guide To Curls
62 Cluster Training for Bodybuilders
63 Sqor
64 - Bigger On A Budget With High-Quality Meat
65 California Proves Climate Change is a Bipartisan Issue :: Fox&Hounds
66 Something Wicked This Way Comes
67 Pre-Workout Nutrition
68 Andrew Lincoln: Our Sheriff at the Apocalypse
69 Kai Greene: 2 Weeks Out from Olympia