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Ever have one of those days where nothing seems to go right? You spill your shaker bottle mixing pre-workout, rip your boxers while warming up, and your attempt at a new deadlift max leaves the bar stapled to the floor. Not to mention, your gym is expecting you to pull some big numbers while...

The lat pulldown is an exercise that can sometimes be overlooked when it comes to back training. That’s because pull ups are considered the more effective version as well as the more “hardcore” movement. The lat pulldown is also sometimes frowned upon because it’s the movement that is...

Motivation is over rated, it's a surface level emotion. To change your body and life, a person needs to make a commitment. "There is no doubt that we make many commitments - such as commitments to our employer, our spouse or significant other, our parents, our friends, etc. However, the most...

Anyone that has committed to a long-term fitness goal will tell you that it takes serious dedication, determination, and discipline to be successful. Consistency matters but let’s face facts - There are days that we all just need an extra mental boost or a kick in the butt to get going. For...

There is much debate and controversy on the subject of doing cardio while building muscle. Once and for all I am going to set the record straight. So without further adieu, here's the real deal on doing cardio while trying to gain size and strength... If you are a beginner who also happens to...

Anyone that has committed to a long-term fitness goal will tell you that it takes serious dedication, determination, and discipline to be successful. Consistency matters but let’s face facts - There are days that we all just need an extra mental boost or a kick in the butt to get going. For...

What is Actually Required for Success? written by JAMES CLEAR MINIMALISM SELF-IMPROVEMENT STRENGTH TRAINING For over one year, I trained with the great folks at Columbus Weightlifting. One of our lifters, Heather, joined the team and didn’t have a pair of weightlifting shoes. So, she borrowed a...

If Nothing Changes, Nothing Is Going to Change written by JAMES CLEAR DELIBERATE PRACTICE SELF-IMPROVEMENT STRENGTH TRAINING If you have ever taken a few weeks off from exercise and then completed a strenuous workout, you may know what I'm about to say. That first workout back from a long break...

When working the back, you have two kinds of exercises: Exercises for back width – these exercises work your lat muscles, i.e. wide grip pull ups Exercises for back thickness (size from front to back) – i.e. rowing movements If we had to pick only two exercises to build an impressive back, we...

I am going to share with you how I got started lifting weights. The first workout routine I ever did was the “125 routine”. I call it the “125 routine” because most of the lifts are done in sets of 25. First, I would do 5 sets of 25 push-ups (so 125 push-ups total). I knew how to do push-ups...

The John Doe 8 Step Full Body Routine 1. Chest – Incline chest press machine With all the exercises we will follow the same sequence of steps: 2 to 3 warmup sets followed by a hard ass work set! Example: – Warm up set 1: One plate per side for 12 reps – Warm up set 2: Two plates per side for...

I see a lot of lazy fucks doing cardio the wrong way. I see them just strolling along while playing with their phones. I see girls wearing makeup that isn't even running down their face because they aren't sweating. When it comes to doing cardio, people just don't want to put in the work...

Something that is never really discussed in bodybuilding are workouts that involve stimulating individual muscles during different parts of the workout. What I mean by that is this – there is this mentality with building muscle that says we have to torch a muscle and then move to the next...

Something that is never really discussed in bodybuilding are workouts that involve stimulating individual muscles during different parts of the workout. What I mean by that is this – there is this mentality with building muscle that says we have to torch a muscle and then move to the next...

Femme Flex Friday co-hosts Alina Popa and Whitney Jones are no stranger to big titles. Popa is a past Rising Phoenix World Champion while Jones holds two Fitness Olympia titles to her credit. On the latest episode of FFF, they were joined by two more world champions. 2012 Bikini Olympia winner...

This week’s episode of “Monday Night Muscle” featured hosts Bob Cicherillo and Shawn Ray having a past bodybuilder on that was at one time considered the “next” Shawn Ray. Alq Gurley, the 1990 NPC Nationals Overall champion, was the featured guest, and he shared a lot of memories and thoughts...

HOW DO YOU GET MOTIVATED TO TRAIN? EASY. YOU THINK ABOUT WHAT'S MISSING IN LIFE AND YOU GET FUCKING ANGRY! You take this anger and remind yourself of it daily until you begin to create a picture in your mind of what you want to be. I'm not talking about what you want to identify as with your...

Something that is never really discussed in bodybuilding are workouts that involve stimulating individual muscles during different parts of the workout. What I mean by that is this – there is this mentality with building muscle that says we have to torch a muscle and then move to the next...

The New Rules of Over-40 Lifting Keep Making Gains Like When You Were Younger by TC Luoma | Pretend for a second that you're an aging professional athlete. Your joints are a little achier than those of your younger teammates and your reflexes aren't as spectacular, but you've still got most of...

What y'all up to besides no good not much going on fr working like a lot of hours im sober and sorry about the crazy posts and shit I might have disrespected. When your mixed up in addictinon on bad drugs it's a wonderful feeling to be sober guys it's only been one mess up in a couple months...