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WATCH: Table Talk — Training for Your First Powerlifting Meet in 2018

Dave has responded to this question many times but, like the sport of powerlifting, the answer evolves. Based on the sport today, here are guidelines for expectations, performance, and how to design a program.

The Abs Workout: Best Exercises, Injury Prevention, and How to Transform Your Midsection

Everyone wants lean, defined abs. And everyone has a different theory on how to get them. Here’s a smarter, safer abs workout that will work for your body.

Mike O’Hearn: Created to Succeed!

Hybrid Kettlebell Combat Complex Challenge • Zach Even-Esh

"Kettlebells for Combat"? I started this "Kettlebell Combat Complex" back when I began using Kettlebells around 2002 and studying their best use for wrestlers. Before you move forward, let me preface this Kettlebell complex by emphasizing that this is NOT just for combat athletes - it's for anyone who wants to improve strength and conditioning, …

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1
https://marketing.bodybuilding.com/marketing/campaign/OptimumSale?mcid=SM_Twit_Deals

This resolution season, transform your body and your life with help from Optimum Nutrition!

2
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

A person's relationship with strength training and strength sports is dynamic and changes through time. I'm going to share with you some of my adventures that culminated in 2017 and offer a few tools that may be useful to you.

3
Mike Titan O'Hearn on Twitter

They see the ties of friendship but don’t know the bonds of our brotherhood. The friendship rose from similarities but the battles are what bonded a brotherhood. When I was beat down, it was your strength that lifted me. Thanks brother @Shadbeast Happy Bday Luke Cage & He-Man pic.twitter.com/eZqCtNpQ9r

4
Instagram post by Flex Wheeler • Jan 13, 2018 at 7:09am UTC

5
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

6
Men's Fitness on Twitter

Cap with a new (but classic) costume? Iron Man with a new hairdo? And did #Thanos send the #Avengers to an alternate reality? Yeah, #Avengers4 is going to be wild. ‘Avengers 4’ photos: #CaptainAmerica , #IronMan , and #AntMan show off surprising new looks: http://ow.ly/ZQUd30hKEst 

7
Men's Fitness on Twitter

Energize your body and light your routine up with this fat-burning Men’s Fitness workout.

8
Tip: Cardio for Very Big Lifters | T Nation

 When you kick and punch with proper technique, anywhere from 200-1000 kicks and punches of all styles and angles in one session, you'll move and open up those joints. Over time, your joints will just feel less "sticky" or flat-out "stuck" as happens with many heavy lifters over the years. Everything will move, rotate, and glide more easily.

9
Tip: Supersize Your Dumbbells and Barbells | T Nation

This one's probably a no-brainer, but training the grip will transfer over to grappling sports like judo and wrestling quite nicely. And, as Poliquin points out, most strength programs for sport chronically neglect forearm and grip training, so if you beef that up through fat-grip training, you'll automatically be able to do your sport better.

10
Mada on Twitter

I know I've said this before but.... Fuck you Mike O'Hearn I'll be there at the end of the month! #WillSomeOneGetMeSomeDuckEggs #FuckMikeOhearn https://twitter.com/mikeohearn/status/952242692007739392 …

11
Overcome on Twitter

Hey I'm 54 and he's a model for me to follow! Favorite quote this week: "A real man can do it twice"

12
Sagittarius Horoscope for Saturday, January 13, 2018

Saturday, January 13, 2018 - People may be amused but rarely shocked when you do something that they would never dream of doing. Your brute honesty and bald antics are expected, yet you can go too far in your drive for authenticity today. Others might not realize that your actions represent your exploration of new ideas and not a firm conviction. Someone may try on different styles to see which clothes make the best appearance. You are putting on a variety of personalities now, so you can decide which one serves you the best. Author Lisa Mangum wrote, “Sometimes wearing a mask is the best way to show our true selves.”

13
How to Lose 10 Pounds of Fat, Forever | T Nation

Those who achieve their body composition goal and maintain it are those who can stick with the changes they make in the long run. Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you'll lose fat pretty fast. But such an approach can't be sustained, and it'll make you feel like crap.

14
Tip: Go Heavy to Retain Muscle | T Nation

Furthermore, while on a hypocaloric diet your body has a lowered anabolic drive, meaning that it can't synthesize as much protein into muscle as it does when you're eating a ton. A super-high volume of work leads to a lot of microtrauma to the muscle structures. A lot of microtrauma requires a great protein synthesis increase, which your body can't do at this point.

15
Shawn Ray Hawaiian Classic 2017 Highlights

Bodybuilding, Figure, Bikini, Masters, Physique, Classic Physique, Novice

16
https://www.ironmanmagazine.com/intention-versus-motivation/

So many of us get inspired daily. We look on Instagram and we see the physiques that we admire and we tell ourselves that is precisely what we want out of life and exactly what we want to look like. We spend the next few hours riding an emotional high that is created merely from the idea of starting something that may create a desired outcome.

17
UnitedMaslowFanclubs on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

18
Instagram post by Zach Even - Esh • Jan 12, 2018 at 1:30pm UTC

19
FLEX on Twitter

Do barbell squats and smith machine squats produce the same gains?: http://bit.ly/2hBcHkC  pic.twitter.com/pfLmCGzhkx

20
FLEX on Twitter

9 easy-to-make meals to help you build major muscle: http://bit.ly/2qI8PFu  pic.twitter.com/hEZfUuB4Kk

21 John Hansen

See more of John Hansen on Facebook

22
Bodybuilding.com on Twitter

Quick Recipe: Nada Colada Shake Celebrate summer with this guilt-free twist on the classic piña colada! #Bodybuildingcom #BuildYourBody Try one today: http://bbcom.me/2DuJJMP  pic.twitter.com/saEEwz9M2w

23
T NATION on Twitter

Use a fat bar for all upper body work for a few weeks. It'll be tough because you'll think you got temporarily weaker, but when you return to (tiny) regular bars, you'll see the improvement. Learn more: https://www.t-nation.com/training/tip-supersize-your-dumbbells-and-barbells … pic.twitter.com/L8cMw0Tazi

24
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

25 Shawn Ray

See more of Shawn Ray on Facebook

26
Bodybuilding.com on Twitter

This deal will only be available for a little bit longer! Don't miss out! Been looking to stock up? This is the time! #Bodybuildingcom #BbcomDeals Shop here: http://bbcom.me/2EEv9C1  pic.twitter.com/ml8AorpRhK

27
Bodybuilding.com on Twitter

Looking For A New Routine? Try Jacked In 3: Upper-Body Routine! #Bodybuildingcom #BuildYourBody Try it today: http://bbcom.me/2CZ14fO  pic.twitter.com/mgZ2cwAvgG

28
T NATION on Twitter

Can a woman nearing 50 follow the 5/3/1 program? Without a doubt, yes. Jim Wendler shares some advice: https://forums.t-nation.com/t/figure-forming-for-old-gals/237635 … pic.twitter.com/VLPBveTWRi

29
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

30 John Hansen

See more of John Hansen on Facebook

31
T NATION on Twitter

Miss anything this week? Here's a sneak peek at the new T Nation newsletter: http://mailchi.mp/t-nation/the-weekly-dose-lr2iijwnf5 … pic.twitter.com/KZxnMXX3mH

32
Tip: 25 Reps for Bigger Legs | T Nation

When you walk into a room, do people think you're riding a stork? If so, here's the workout method you need.

33
Instagram post by EliteFTS • Jan 14, 2018 at 1:21am UTC

34
Team Elitefts on Twitter

SAME WEEK DIFFERENT GOAL PART I [training video included] This week we begin a multi-part series on training through injury. http://bit.ly/2qYuVU1  pic.twitter.com/Tf2ep6UBwp

35
Instagram post by Shawn Ray • Jan 14, 2018 at 1:02am UTC

36
T NATION on Twitter

Many people didn't want pot legalized, but it's getting there. Many people don't want steroids legalized, but could it be next? One expert discusses why it might: https://www.t-nation.com/pharma/the-steroid-marijuana-paradox …

37
Instagram post by Flex Wheeler • Jan 14, 2018 at 12:54am UTC

38
FLEX on Twitter

Flat vs. decline bench presses – we put them head-to-head: http://bit.ly/2Dcztsl  pic.twitter.com/dPLe6k7ICt

39
Jennifer Gould on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

40
Tip: The Best Exercise Order for Triceps | T Nation

Lifters often complain that lying triceps extension (skull crushers) shred their elbows. I agree, as it's happened to me, too. So always begin your triceps training with a pushdown – rope pushdowns are the best – and get blood into the area.

41
Mr. Andrew on Twitter

They see the ties of friendship but don’t know the bonds of our brotherhood. The friendship rose from similarities but the battles are what bonded a brotherhood. When I was beat down, it was your strength that lifted me. Thanks brother @Shadbeast Happy Bday Luke Cage & He-Man pic.twitter.com/eZqCtNpQ9r

42
FitnessRx for Women! on Twitter

METABOLIC BOOSTER WORKOUT: This workout from @Fighter_Diet has mostly compound movements & hitsseveral muscle groups simultaneously for a high calorie burn. Get the high intensity RESISTANCE TRAINING PROGRAM & tax your whole body in minimal time. https://www.fitnessrxwomen.com/training/print-go-workout/pauline-nordins-metabolic-booster-workout/ … pic.twitter.com/MDzOQ5M5zQ

43
Instagram post by UndergroundStrengthGym • Jan 13, 2018 at 11:25pm UTC

44
Bodybuilding.com on Twitter

The Scoop On Protein Shakes, Meal Replacements, And Weight Gainers The best way to add weight is through the whole foods in your diet, but sometimes that's just not possible. #Bodybuildingcom #BuildYourBody Read more: http://bbcom.me/2DbcnVM  pic.twitter.com/eLRwj3fQzp

45
Lee MayJah™ on Twitter

DAMN I THOUGHT I WAS FIRST, LETS TRY THIS “MUTHA FUCK MIKE O’HEARN” OR EVEN “FATHER FUCK MIKE O’HEARN” PUT A LITTLE COMPTON ON THAT SHIT!

46 Kai Greene

See more of Kai Greene on Facebook

47
Brandan Fokken on Twitter

What ya think @MikeOHearn does he have what it takes to make it in Hollywood? Lol https://twitter.com/brandanfokken/status/952214484747276290 …

48
Mada on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

49
Mona Muresan on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

50
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

51 Cutandjacked.com on Twitter
52 Instagram post by @therock • Jan 13, 2018 at 1:16pm UTC
53 Instagram post by @therock • Jan 13, 2018 at 1:35pm UTC
54 Men's Fitness on Twitter
55 T NATION on Twitter
56 Bodybuilding.com on Twitter
57 Yoshi Sudarso on Twitter
58 High Protein Sweet Potato Chili
59 Biotest on Twitter
60 T NATION on Twitter
61 FLEX on Twitter
62 Men's Fitness on Twitter
63 Spike Energy on Twitter
64 Brandan Fokken on Twitter
65 Team Elitefts on Twitter
66 T NATION on Twitter
67 Instagram post by Shawn Ray • Jan 13, 2018 at 7:51pm UTC
68 Alternating BFR Leg Extensions.
69 Mr. Olympia LLC on Twitter
70 Mike Titan O'Hearn on Twitter
71 Instagram post by Shawn Ray • Jan 13, 2018 at 7:15pm UTC
72 Bodybuilding.com on Twitter
73 Tip: The Most Neglected Chest Exercise | T Nation
74 Mada on Twitter
75 FLEX on Twitter
76 Cutandjacked.com on Twitter
77 Make It Fit on Twitter
78 Mark Bell's SuperTraining Classic | Push-Pull Powerlifting Meet - Day 1
79 Tip: Low Fat vs. Low Carb For Fat Loss | T Nation
80 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1020/Top_Ten_Nutrients_That_Support_Fat_Loss.aspx
81 TRAVEL VLOGS : LA ---- LAS VEGAS !!!! || Asia Monet Vlogs 2018
82 The Unstoppable Force of Change
83 Men's Fitness on Twitter
84 Biotest on Twitter
85 Layne Norton, PhD on Twitter
86 Majed ماجد on Twitter
87 FLEX on Twitter
88 Dr. Urso on Twitter