If you know you’re in it for the long haul, this isn’t much of a problem – with enough research, determination and spirit you can go as far you like.

And the pros are no different.

We’ve found some pictures of Bodybuilding community in their younger days, both popular and unpopular and you’ll be surprised to see how much they’ve changed in the transition to the sport.

Take a look:

Arnold Schwarzenegger

Dorian Yates

Jeff Seid

Jodie Marsh

Kai Greene

Kali Muscle

Lazar Angelov

Lee Priest

Lou Ferrigno

Marcus Ruhl

Phil Heath

Rich Piana

Ronnie Coleman

Shannon Courtney

Tom Platz

Zyzz

Transformations Summary

As you can see some of these guys and girls have come a ridiculously long way in their before and after shots in bodybuilding.

Zyzz’s before and after is probably one of the more inspirational here. How quickly he developed that physique from a skinny build to one of the most highly rated bodies on the internet.

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The post Before they were famous: 16 Bodybuilders that had ABSOLUTELY SICK Transformations appeared first on Fit Chief.

This is the gym lifestyle, it takes everything you’ve got – and more. It’s a tough line to walk, and sometimes the bad stuff is just unavoidable.

But don’t worry, we’ve put our ear to the gym floor and sourced out the most bro solutions that’ll help you solve any situation by combining both alphaness and aesthetics.

These are the most common problems, and how you can go ‘full bro mode’ to handle them.

#1 Failing a Lift – and being resuced by a Stranger

We’ve all been there, but that doesn’t your ego doesn’t get shattered into a thousand pieces across the gym – because it does.

Getting crushed under the bar is one thing, but having some good Samaritan dash out and pull the weight off like he’s opening a bag of marshmallows really salts the wound.

If you’re lucky you’ll escape with a ‘No worries bro, glad I could help’, but if this guy’s really into himself you’ll be getting a lecture about how you shouldn’t be training like that and proper form etc – Bonus points if they’re smaller than you.

How to handle it: Tell them they’re biceps are too small and you needed a way to encourage them to train them – and that they did okay on the spot but the form was a little off. They have a long way to go before they’re at your level.

#2 Forgetting “That Guy’s” name

Working in with ‘some guy’ in the gym is usually okay. Most of the time you’ll both keep to yourselves and finish your sets – but every now and again, they want to talk to you.

It can be about training, that hot girl on the treadmill, how they used to look like you, whatever – and somewhere in there, they’ll have told you their name.

Then every session you see them next, they’ll be trying to give you a quick 5 minutes of bullshit that you definitely don’t want to hear – and all you think about is what the hell are they called.

Every session the conversation gets longer, and so does the crippling awkwardness.

How to handle it: Call them bro repeatedly until they forget their own name – in a similar way we imagine Chestbrah got his name.

#3 Waving at your friend and them not noticing

When you’re in the gym and you see your friend but you don’t want talk, a good method to waste as little gym time as possible is to send them a quick acknowledgement.

It’s a wave, a nod, a wink, whatever, but if they don’t see it, it’s awkward as f*ck – and even worse if someone else does.

Recovery can be even worse if you go for a second attempt. Just leave it till later bro.

How to handle it: Turn that wave into a sweet Zyzz pose, and wait for them to admire your form. They’ll notice then. They’ll all notice.

#4 People small as fuck that give you advice

This one’s actually pretty hilarious, but it can be difficult if you’re a courteous bro.

When you’re working in with some guys, they take it on themselves to tell you ‘the secret’ to getting big. They’ll talk at length about articles they’ve read and results they’ve seen, despite the fact their physique reflects none of that.

How to handle it: Repeat after me:

#5 Long Awkward Eye Contact with Someone After a Set

We’re all well aware of gym creepers, but accidentally being one yourself can be a harrowing experience.

It usually happens just after a set. You’ve just threw everything you had at those tricep extensions, and now you just want to stare into space and hope you don’t have a heart attack.

You’re too in your own head at this point, and not paying attention to what you’re looking at – and most of the time it’s the guy in front of you.

The longer you don’t realize, the more awkward it becomes.

How to handle it: Wink suggestively, ask if they are “Mirin’ brah?” and watch them break eye contact immediately in fear of you knowing about their jealousy of your sweltering gains.

#6 Someone throwing a bitch fit when you ask to work in

Working in isn’t as bad as most people make out. If anything it can speed up your session as you’re only resting for as long as the other guy is putting in his set.

But some guys aren’t into it – like at all, and it can awkward AF when you need to use that equipment.

It’s never a good conversation, especially as there’s no real reason as to why you can’t work in – apart from the fact that they’re selfish. Watching them give reasons why you can’t can be hilarious, but it’s also horrendously cringeworthy.

It’s even worse when you’re looking for the squat rack, and they’re using it to curl.

That’s the equivalent of not letting someone use the toilet, because you’re currently using it as a chopping board. Get real, bro.

How to handle it: Show them you’re serious. March over the preacher curl station, throw it on your back and start squatting it. They curl in your squat rack, it’s only fair your squat on in the curl rack.

#7 Blasting raw farts

We’ve all been here. You lift heavy, pressure builds, explosions happen, people notice.

This really tests the ability of your poker face – and timing is everything. If you don’t ‘drop the bomb’ during the toughest moment of the lift, everyone’s going to know.

And they definitely will if you’ve been upping your protein content recently.

How to handle it: There are too many options to choose from, so much so we’ve written a guide on it.

#8 When your water bottle rolls away

You know you’ve got problems when even your water bottle wants you to start doing cardio.

When you take a water bottle to a workout, two things usually happen:

1. You need to refill it
2. It’ll take you on a tour of the entire gym

When the second one happens it’s dire. As soon it topples over you find yourself being dragged across the gym through as many people’s sessions as possible.

You get serious awkward bonus points if it manages to crash into anyone’s foot.

How to handle it: If you love something set it free, it belongs to the gym now. If you still need to drink while making gains, rip the water fountain off the wall and start curling it.

#9 When someone talks to you when you have headphones on

Like seriously who does this?

When you’ve got headphones in, you’re in a totally different world. No one else exists, it’s just you and the weight. It’s a great atmosphere, and perfect for getting a hell of a lot done.

Until that all comes crashing down when someone wants to ask you where you buy your chalk. But you don’t know that, you don’t even know for sure if he’s talking to you.

It’s awkward. Since when did your private gym time become less important than their time-wasting small talk?

How to handle it: Choose from one of the following options, they’ll get the message:

#10 That guy who tries to talk to you while you’re in a set

Who doesn’t hate this guy, and why does he think it’s a good idea to pull this move in the first place?

When you’re lifting a heavy weight, the last thing you want is any form of distraction – especially if you’re squatting.

Now you’re unfocused – and you still have three more reps to go.

Well done asshole, not only does the person you’re talking to not care what you have to say, they now resent you as well.

How to handle it: Remind them that mouth is not a muscle you can train at the gym. If they want to make gains, they should actually train, rather than talking about it.

#11 Cringeworthy Form

Bad form is a cringefest. Watching someone tear themselves apart for no real benefit is mortifying, and you won’t find anything worse than watching someone murder a deadlift.

The level of cringe depends on how rounded their back is, and the longer you watch the worse it is.

Not sure what we mean, take a look at this:

“Yes, one ticket to snap city, please. No, I don’t need a return ticket.”

How to handle it: This is a car crash, just sit back and watch it scar you for life. You’ll never pull a poor deadlift again.

#12 That guy who runs laps in the gym

It’s okay to be passionate about cardio, but throwing it in everyone’s face is another matter.

For some reason every gym has that one guy that loves to run around the gym floor.

Not only is it distracting as hell when they’re clomping around during your set, it’s totally unnecessary. What’s wrong with a treadmill, or running outside?

How to handle it: With the Flash running round it can be hard to keep your space. Create a fortress of dumbbells around yourself – lifting weight is a cardio-junkie’s biggest fear – use it to your advantage.

#13 Overhearing bad advice

If you’ve forgotten your headphones at the gym, it’s only going to get worse.

That’s because the gym is full of bad advice, everyone’s an expert and they want everybody else to know.

‘Surprise your muscles!’, ‘Eat as much protein as possible!‘, ‘Low fat is always the best option for getting shredded.’

We’ve gone easy on you here. There are far stupider statements out there.

How to handle it: Don’t get sucked in to their Broscience, and be thankful that you’re not on the receiving end of that conversation.

#14 Getting shit for a loud deadlift

This is major one, especially if you’re in a commercial gym.

Let’s get one thing straight, when you’re doing a heavy deadlift nothing else matters. All you want to do is pull that shit off the ground, hold it and put it back down.

However, if you’ve got headphones on, and you’re going hard, chances are it’s going to make a noise when you put it back down. And the more the lift took out of you, the louder that’s going to be.

You can’t help it, and depending on how well you did, you’re going to be too satisfied to care – but the staff will, and they’ll bust your balls about it.

How to handle it: Kindly explain to the staff that this is a gym not a library. If they’re worried they’re concrete plates might break, they need to invest in more durable equipment.

#15 When you drop your phone and your music goes on blast

It hardly ever happens, but when it does, it haunts you.

Pretty much everyone listens to music in the gym, listens on their phone. It’s simple, it’s easy and you don’t need to carry any extra equipment – unless you’re headphone jack falls out – then the worst happens.

Whatever your listening to blasts around the gym and the secret to what’s been fueling your monstrous workout is totally exposed.

How to handle it: Pick up the phone, higher the volume and assert your dominance by performing the best improvised rave the world has ever seen. Depending on your form, no one would dare call you out on it.

#16 The asshole that screams every time he touches a weight

If you haven’t seen this guy in the gym before you’ve definitely heard him.

Every weight, no matter how heavy, needs to sound like a struggle. Even if you have headphones in it’s unbearable to listen to.

How to handle it: If you can’t beat them, join them – and then beat them. Stand next to this guy and unscrew your water bottle while screaming at the top of your lungs. Intimidate him with your much louder shout, for far less physical effort to remind him where he stands in the pecking order.

#17 Overprotective Spotters

This is essentially everything that we mentioned that happened in the first point we talked about – failing a lift. However in this case you didn’t fail, but a spotter jumped in anyway, grabbed your bar and threw it back on the rack.

Who do they think they are these people?

They’re literally stealing your gains right from your own two hands.

How to handle it: Use your incredible gains to reverse it on them, start dragging the bar back towards you – gravity will be on your side until they physically can’t spot you. Then start pushing back up – now you’re helping them, you are now the spotter and you’ve saved face in the process!

#18 When plates slide off the bar and you die inside

It’s always useful to put cuffs on your bar. However if you haven’t realized that yet, you might not be doing that – and you may be one of those ‘learn the hard way’ types.

If you lose your balance during a lift, (usually towards the end of your session) one side of the bar comes up before the other, and that can drop mad plates EVERYWHERE.

It’s awful and potentially dangerous. Case and point:

How to handle it: If you really want to try and save face. Act like you meant to do it. Now that you have just the bar without any weight, it’s time to do some light high rep stuff. No one will know… probably.

#19 Falling off the treadmill

This is the classic gym comedy moment, and the only people who will know about this are cardio bros.

If you’ve bitten off more than you can chew when doing a long run, the machine can bite back, throwing you behind it and crushing your ego in the process.

How to handle it: Actions speak louder than words, so I’ll let this video show you the perfect reaction to this problem:

#20 Hitting your head on the overhead cable

Bros who superset know exactly what we’re talking about here. When you’re using 2 pieces of equipment, one above your head, and one below it can be difficult to keep track of what’s where when you switch exercises.

That’s when this happens. If you’re doing a sweet bicep curl, after you put the bar down you could headbutt whatever you’re using for tricep extensions when you come back up.

It happens to everyone at least once in the gym, and you’re not alone if you can’t go session without it happening.

How to handle it: Take control. You banged your head – you meant to do that. Bite down on what you headbutted and start doing some sick neck curls. Everyone in the gym will be none the wiser to your shameless mistake.

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The post 20 Cringeworthy Gym Experiences Everyone Experiences and How to Handle Them appeared first on Fit Chief.

Unfortunately, due to a sudden heart failure on Monday 6 June, the charismatic fighter has sadly passed away in hospital in South Miami at the age of 42.

With a fight scheduled July 16th at London’s O2 arena in a rematch against James Thompson in the Bellator 158, it’s been upsetting for fans, family members and friends of the big man to see him pass.

“One of the most popular MMA fighters ever, Kimbo was a charismatic, larger-than-life personality that transcended the sport.

“Outside the cage he was a friendly, gentle giant and a devoted family man.

“His loss leaves us all with extremely heavy hearts, and our thoughts and prayers are with the entire Ferguson family and all of Kimbo’s friends, fans, and teammates.

– Scott Coker, Bellator MMA President

No foul play has been suspected in Kimbo’s unfortunate death.

The fighter leaves behind 6 children and a devoted fiancee.

Here’s just one of the incredible, and brutal videos that helped get Kimbo his career in the MMA:

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The post BREAKING NEWS: Kimbo Slice has died aged 42 appeared first on Fit Chief.

Howard Schatz who wrote the book Athelte, compared the physiques of sportsmen and women who train for entirely different sports side by side and it’s absolutely fascinating.

Some of these bodies are unbelievable, and it really shows you which athlete relies on what muscles the most to be the best in their sport.

Take a look:

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The post Someone compared a Sh*t Load of Athletes from Different Sports and it’s truly Fascinating appeared first on Fit Chief.

• The guy made about 10 years worth of physique progress in a year
• He openly uses steroids – a lot of them

We’ve spoken about Bostin before on here, and a lot of people know this story – but not many people know about his childhood.

Raised by two bodybuilders, it was clear that Bostin was going to be schooled in the ways of the industry from an early age – and we’ve found footage of this guy COMPETING at 6 years old.

It definitely explains a lot about how he became the guy he is today. Growing up in the environment, it’s not hard to wonder if Bostin was constantly under pressure to ‘measure up’ – and this kind of lifestyle led him to the health risks that made his name.

He even sticks out his tongue (like he still does today) while posing, and it’s still annoying as hell.

Take a look:

WARNING: CRINGEWORTHY MATERIAL AHEAD – 

Skip to 7:45 for ULTIMATE CRINGEMODE

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The post BOSTIN LOYD: Competed at 6 YEARS OLD and it’s cringey as F*CK appeared first on Fit Chief.

Aside from the usual Vegan diets and nutrition advice Freelee covers on her channel she also covers other topics:

Like Pooping.

We’re not even joking, in one of her more recent videos, Freelee takes to the throne to show us how she takes a dump, and some deep squats are involved.

In what could be one of the strangest fitness videos on YouTube, Freelee shows us how to properly take a shit and why the conventional methods are best forgotten.

If you haven’t had your daily dose of wtf on the internet so far today, watch the video below:

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The post Hot Fitness Girl shows us how to properly take a sh*t – What the actual F*ck? appeared first on Fit Chief.

Meet Morgan Aste, the answer to the age-old question of what you get when cross genetics, hardwork, “supplementation” and the physical features of every member of the Ninja Turtles.

The guy is just gargantuan. Just look at that photo, you can even tell the bro in the back looks like he lifts and Morgan just makes him look like weekend-warrior weakling.

And believe it or not: this photo doesn’t do the man justice.

In reality he’s even bigger.

Check out this video of Morgan training arms and tell me you aren’t terrified:

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The post HOLY SH*T! Get ready for the BIGGEST Bodybuilder you’re ever going to SEE! appeared first on Fit Chief.

And not only that, he’s claiming that his meat free lifestyle has given him an advantage over the competition.

That said there has been a lot of controversy over what Barny has been saying – with some people also claiming that he may be using steroids to achieve his results – not his meat free lifestyle.

However if that is the case, wouldn’t his competition also be using steroids, but also eating meat? We imagine if Barny was playing dirty (not that we’re suggesting that he is) his competition would be using them too – so the only difference between them in that case would be his veganism.

It’s a lot to think about, but if you want to hear his whole story, check out the video below:

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The post Mr Universe claims going Vegan BOOSTED HIS STRENGTH? WHAT? appeared first on Fit Chief.

He’s numerous back surgeries, his neck fused, both hips replaced and a truck load of other operations. With some surgeries lasting as long as 11 hours.

There was a point where he was confined to a wheelchair and wasn’t even able to walk.

Regardless, Ronnie seems to be recovering well – to see how he’s doing, Strength Camp’s Elliot Hulse has checked in on the big man for an interview.

There’s questions about steroids, health and just Ronnie in general, it’s a pretty interesting watch and one you should check out if you’ve been keeping up with Ronnie’s story:

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The post Elliot Hulse has just interviewed RONNIE COLEMAN on STEROIDS and his Recent Health appeared first on Fit Chief.

Fast forward to now, and it seems like every fiber of muscle you have was hard-earned over month-long struggles between you and a sh*t-load of iron – and you fight every day to keep it that way.

So what happened?

Nothing, that’s the problem.

To adapt is to change, to perfect is to change often – and if you’ve not given your routine a serious stare in the face for a while, chances are that’s the problem.

We’ve compiled a list of the top mistakes lifters make after a few years of training – and the kicker? They’re so easy to fix.

Buckle up, because I’m about to blow your f*cking mind.

#1 Doing EXACTLY the same routine every week

We’ve all been guilty of this. You train for years and stumble across a collection of exercises for each muscle group that you like. They feel good, and you feel like you’re getting the benefit.

WRONG.

Well, you’ll be getting some benefit – but the whole noob-gain and life-changing session stuff is definitely not going to happen here. Especially if you’re doing the same weight every workout.

What you should be doing – Stop being so damn stubborn:

The problem is because this workout served well in the past, you don’t want to part with it, it’s understandable. That’s why we’ve put together the official Fit Chief 5-point plan to bust you out of your old routine, and slip you into something more gainz worthy:

• Step 1: Identify the exercise in your routine you like the least
• Step 2: Research an alternative exercise for that muscle group
• Step 3: Practice that exercise on a low weight, master the form, and then up it
• Step 4: Replace the original exercise with the new one
• Step 5: Repeat for entire routine with one new exercise a session

Or alternatively, you can do this all at once. It depends how attached you are to your current routine.

But believe me, trying something new will recruit different fibers from that muscle, and encourage a hell of a lot more growth.

#2 Not Training Legs

If you haven’t noticed any changes in your size in a while, listen up to this very important bulletin:

NEWSFLASH: Not training half of your body significantly suppresses the amount of testosterone you release when working out. Who knew?

Oh right, everyone, since forever.

This cuts you out of a whole world of growth. You don’t even have to squat. Machines like leg press, leg extensions and leg curls are relatively painless on your joints and great for your muscles.

Start light and work you’re way up. Come in on a rest day and train legs and give you’re upper body a break and a boost from more testosterone.

#3 Focusing on the quantity of reps – Not the quality

This is a common one, and something people really need to wise up to – especially if you want to get that sculpted bodybuilder frame.

When you have your routine, you know how many reps you’re going for and how many sets – and when the going gets tough you’ll do anything to get there.

This is the wrong way to think about it.

Forcing out those extra reps pretty much always breaks your form and opens you up to injury, strains and generally looking like a dick. Don’t do it.

Leave your ego at the door, lower the weight and keep the engagement on that muscle constant and consistent. This recruits more muscle fibers and gives overall better muscle development.

#4 You’ve slipped up on your diet – but not how you think

We’re not talking about too many cheat meals here, we’re talking about not eating enough to cope with the level of training your delivering.

If you feel you’re eating clean with a good balance on your protein, fats and carbs (and remember, there is such a thing as too much protein) and you’re still not gaining size, chances are you’re not eating enough.

First, let’s do a checklist:

• Protein – You want to be getting in around 0.8g/lb a day of this for solid results
• Fats – Don’t shy away from good fats, avocados, eggs, macadamias are all good stuff for boosting testosterone levels
• Carbs – Complex carbs like brown rice and oats are ideal for slow releasing energy for solid gym sessions

If you feel you’re on top of that and you’re not seeing the results you want despite training with the intensity of a thousand angry elephants – it’s time to up your intake.

#5 Get more positive results… By being more NEGATIVE

If you’re not getting that ‘pump’ that you used to in the gym – chances are you haven’t tried negatives.

It’s not just the exercises you may need to change up, but also how you do them and negatives reps are a great way to recruit more fibers and put your muscles into some out of this world tension.

If you don’t know what negative reps are your life is about to change forever.

You can do this on any exercise – but for a good example we’ll go with the classic bicep curl… you’re going to want to lower the weight for these:

1. Perform a standard bicep curl and hold it at the peak of the lift
2. Slowly lower the weight back down, resisting the weight all the way
3. That’s it.

One of the main things when it comes to training to gain size is keep constant tension on the muscle, and one of the best ways you cna do this is by performing negative reps.

#6 You drink… a lot

Don’t get me wrong, we all like to party. But too much of the good stuff can do serious damage to your progress – and we’re not just talking about weight gain.

It can bitch slap the hell out of your testosterone levels. Beer especially.

Think about how Beer is made. A crucial ingredient to the brewery process is hops. Now although this seems like a healthy natural source, it’s the worst thing you can do for your T-levels.

One of the main issues being how estrogenic hops are. Seriously, they’re so bad that the female harvesters that pick them up by hand have menstrual problems. You can even read a study on it here.

High alcohol consumption in general has been linked to boosting the activity of the aromatase enzyme which converts testosterone into estrogen. Just why would you want that in your diet?

Overall this is just going to destroy your hormone profile and sap you dry of anything close to decent gainz.

Conclusion

If you’ve been struggling to make serious gains these past couple of months chances are you’ve many of these classic mistakes and have been tanking your progress.

Many of these are more common than you think. It’s easy to sink into the same training routine every week and not think about all the growth you’re missing out on.

And remember it’s not just your training and nutrition you need to switch up, but your lifestyle too. If you stick to these new changes for three months, you’ll definitely see some serious results.

OUR #1 TESTOSTERONE BOOSTER FOR BUILDING MUSCLE

Out of all the T-Boosters we've tried – TestoFuel is by far, the most effective for making serious gains.

It has clinically proven ingredients, generous dosages and refuses to hide any of them behind proprietary blends.

See our review right here!

OUR #1 FAT BURNER FOR GETTING ABSOLUTELY SHREDDED

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The post Why You Look Exactly the Same After Training Hard for F**king Months appeared first on Fit Chief.