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.

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.

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:

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

• A damn good training split
• An even better diet

That last one being the most important – without proper nutrition, your chances of seeing noticeable results comes to a standstill.

And a clean diet is harder than you think – if you think you’re on top of it, think again.

There’s too many guys out there that believe they’re doing everything right in their nutrition, and then surprised when they don’t see any results. They blame their genetics, their gym’s equipment or any other excuse they can think of when the real problem is right there in the kitchen.

This short article will run you through the critical errors most guys make when planning their diet, and why their “clean diet” is nothing more than a dirty mess.

Check this out:

#1 High in Protein – Low in Results

One of the biggest problems for modern lifters is the high protein diet. You read that right.

Despite what every protein company is telling you, having too much of this macro-nutrient is detrimental to your progress. In fact, if you’ve got a balanced diet already, chances are you don’t even need protein shakes.

We’re deadly f*cking serious. Protein shakes are killing your gains.

We’ve written more about that in our high protein article here, this is the main reason why it’s a bad idea:

An excess amount of protein is a lot for your body to process, and provokes a release of the stress hormone cortisol – this directly affects the amount of testosterone in your body.

Extra protein does nothing for your gains, or your bank balance.

#2 ‘Low Fat’ – Don’t be Fooled

‘Low Fat’ options are more often than not, one of the worst things you can pick up in the grocery store. If you’re on a cut, or lean bulking and think you’re safe with this “healthier” option think again.

For starters fat isn’t bad. If you’re getting healthy, natural fats from foods like eggs or avocados, you’re doing yourself a ton of favors. Fats are great for achieving optimum hormonal balance – particularly if you’re looking to boost testosterone levels.

The ‘low fat’ options however, are not good for testosterone, or muscle gains.

As there is little to no fat in these products, the flavor and overall “substance” of the food has to come from somewhere – and so they use sugar to plug the gaps.

Sugar is the worst food source for nutrition – it’s all calories and zero nutrients and what’s more it raises insulin levels.

High insulin levels are serious problem for 2 reasons:

• It increases your body’s overall fat storage
• Insulin interferes with testosterone levels

Raised insulin levels negatively affect your testosterone levels – without as much T, it’ll be a lot harder to grow. Make sure to get plenty of healthy fats in everyday, we’re talking almonds, avocados, macadamia and eggs.

#3 Soy – The Vegetarian’s Secret to Poor Progress

Again, on paper, soy seems like the healthier option. It’s an all natural food source that contains a good amount of protein and avoids any of the long term health risks associated with consuming meat and dairy.

However, from a hormonal perspective it’s a different story – It increases estrogen storage.

Indeed. Contrary to what the ‘healthy living’ magazines recommend, soy is a bad option gaining muscle as it’s a psytoestrogenic food.

This means it’s going to send your estrogen levels through the roof – Literally the last thing you want to do when you’re training hard, especially when guys go veggie and start using this as their entire protein source – Huge mistake.

#4 Low Calorie Sodas – The WORST

This hits hardest on dudes who think they can cheat their way through intermittent fasting with these ‘zero’ calorie beverages. Unfortunately, the only person you’re cheating in this situation is your health – and it’s all down to that cocktail of chemicals you have in a can.

The first problem is that it spikes insulin levels – even if it doesn’t have sugar. The artifical sweeteners, like aspartame make your body believe it’s getting sugar and trigger a bomb of insulin throughout your system. Like we’ve covered this ups fat storage and shoots down T-levels.

Side effects are another problem you get with diet soda, the aspartame sweetener that is typically used has been linked to headaches and nausea in multiple studies.

They have also been linked to damaging teeth, heart and bone health over long term use. If you’re looking for an easy option on your cut – this definitely isn’t it.

#5 Saying No to Carbs is like saying No to Gains!

Another pitfall of the clean diet (especially for guys trying to get shredded) is going low carb. Sure, it’s a great way to cut calories and reduce your intake, but on the whole you’re going to hold back your ability to maintain lean muscle.

This is because your body doesn’t just need protein to build muscle, it needs energy too. And having a healthy supply of carbs from good quality sources like wholegrain rice or oats are a good place to start – cookies and poptarts aren’t.

For our money, the ideal split should be somewhere around 20-30-50 – that’s Protein-Fats-Carbs respectively.

How not to F*ck Up if you’re cutting…

What you need to do:

Get a good diet going and stick with it. Work out your maintenance amount, undercut it and go from there. If you really want to kick your own ass, we suggest you do some high intensity training.

It’s literally something you can throw on to the end of your session, and the recovery process your body goes through afterwards can help burn fat for up to 24 hours.

You really don’t have to slam cardio everyday to get the results of someone who is completely ripped.

What we recommend for Shreddedness:

If you’re trying to get down to that grainy, lean look, we recommend a fat burner to get you there – and the best one we’ve come across is Instant Knockout.

We’ve even reviewed it, and found it to be f*cking awesome.

It’s great for boosting energy, increasing calories burned and suppressing your appetite. If you’re aiming for that finished fitness model look, read our review on this supp – you won’t be disappointed.

How not to F*ck Up if you’re bulking…

What you need to do:

For guys who are looking to pack on the mass, we suggest you chill the f*ck out on the protein. Like we say in point #1, this is a classic mistake and a good way to sacrifice your future progress.

Keep it balanced, don’t go overboard if you don’t need to, pick a sensible calorie surplus and stick to it.  When you get to the point where you’ve stopped growing, put a little more in each day. This is a slow race bro, rushing it will give you a gut and a complex.

What we recommend for getting Jacked:

If you’re tired of making the slowest progress imaginable in the gym, there is one thing you can do to speed up the process: Testosterone Boosters. With the best one out there definitely being TestoFuel.

This is another supp that got a glowing review from us.

Eating Clean Summary

So there you have it. 5 solid reasons why your clean diet, isn’t as clean as you thought it was.

The biggest offender here is definitely the low fat diet – healthy fats are important to testosterone levels. By stopping fats, you’re pretty much doing the same to your gains. Avocados, eggs, macadamias are all good choices to keep on track with effective results.

You also want to avoid not overdoing it on the protein, taking too much of the this macronutrient can do more harm than good to your testosterone levels.

The post 5 SHOCKING Reasons Why Your “Clean Diet” is actually THE WORST appeared first on Fit Chief.

Porn Stars put serious work into their bodies – and masturbation will get you jacked… or something.

You only have to watch any of their videos online (for research purposes, of course) to notice how much effort actually goes in to professional lovemaking. And those who go the furthest in the industry, (or for the longest) definitely look like they lift.

It’s a hard job (LOL), but someone has to do it. And now to honor these actors and their dedication to their carnal cause, here are FitChief’s Top 10 Porn Stars that definitely look like they lift:

#1 Nikki Delano

#2 Brandi Mae

#3 Shyla Stylez

#4 Devon Michaels

#5 Esperanza Gomez

#6 Jewels Jade

#7 Rachel Starr

#8 Kendra Lust

#9 Lanny Barbie

#10 Sophia Fiore

#11 Brandi Love

As you can see, these girls are in great shape, which helps them keep up with such physically demanding jobs – even the milf market is getting in on it!

And it doesn’t stop there…

If you want to do even more “research” head over to our Fitness Babes section to see all of our top choices for the women that are pushing their bodies (and hotness) to the test.

– See our Fitness Babes –

The post 11 Hot as F*ck Pornstars that DEFINITELY look like they LIFT! appeared first on Fit Chief.

Here’s the evidence:

Needless to say, in the best possible way – she’s absolute filth.

And now she has done another video documenting that fact, as Laci gives us a front seat on her latest photo shoot, and it’s definitely worth the watch:

The post Laci Kay Somers has filmed her Photo Shoot and it’s everything you could hope for! 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:

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

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:

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:

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