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Those kettlebell conditioning drills are helping tremendously! In the first match I still had strength and gas left in the tank in the third period! Enjoy the rest of the weekend and hopefully I’ll see you at the gym for another kick ass session!

F❎CK Mike O’Hearn | The Hardest Working Man In Fitness | By Stan Efferding

Ask Ron Ep. 27 - Chest & Delt Training for Older Men & More

Muscular Development's Ron Harris answers questions from the MD forum. On this episode, Ron answers questions about chest and shoulder training for older men, and what to wear when training.

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We're offering an extra 10% off any purchase you make - even sale items. Really!

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.

Sagittarius Horoscope for Sunday, January 14, 2018

Sunday, January 14, 2018 - Your nerves are all fired up, but you can’t put your finger on the cause of your jumpiness. You wish you could settle down today, but it feels as if the cosmos has other plans for you. You’re ready to burst at the seams, yet a deep sense of purpose prevents you from losing your temper needlessly. Nevertheless, pent-up feelings could explode if you feel too constrained. Step back and calm down before confronting the source of your agitation. Channel your passion into something constructive or prepare for the consequences.

FLEX on Twitter

An EZ-curl routine that will have your biceps screaming:



Tip: Do This First Thing in the AM | T Nation

Your life may depend on doing one simple thing as soon as you wake up in the morning, especially if you're over 40.

The Perfect Biceps Curl | T Nation

To make sure there's always resistance (torque) that your biceps has to work against, the line of force from the bar must always remain anterior to your elbow. Once the line of force either lines up with the elbow joint or passes posteriorly to it, the moment arm relative to the biceps is gone and all resistance and mechanical tension is lost. Not so good for the gains. The biceps curl is really all about keeping the line of force anterior to the elbow to preserve mechanical tension.

Instagram post by T Nation • Jan 14, 2018 at 1:13pm UTC

FLEX on Twitter

Don't ruin your gains with these common bench and deadlift mistakes:

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

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

FLEX on Twitter

8 post-workout mistakes that will wreck your gains:

Why I Don’t Drink Alcohol

Life is a series of choices, each attached to certain costs and benefits. Bodybuilding heavily influenced my decision to refrain from drinking alcohol over the years because it didn’t contribute to my goals. Alcohol didn’t add muscle mass or minimize body fat, and it hindered my performance in the gym. Cutting it out via a long-range bodybuilding lens was a no-brainer. The benefit of catching a buzz proved too costly. I don’t need a tumbler of liquor to relax. My stress relief and endorphin fix comes from pushing iron.

The 5 Most Worthless Exercises of All Time | T Nation

In some CrossFit classes you have the option to "scale down" if you can't do an exercise as prescribed. Let's say you have pull-ups in a WOD. If you can't do pull-ups, instructors normally have you do banded pull-ups. But some people are too weak (or heavy) for those. What do they do then? They put a box below the pull-up bar. The person stands on the box with his or her hands grabbing the pull-up bar. They're instructed to "jump and pull" until their chin is above the bar.

Tip: Find Your Lats, Enhance Your Training | T Nation

This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.

shawn ray on Twitter

"I dwell in possibility." - Emily Elizabeth Dickinson 2018 NPC Shawn Ray Hawaiian Classic this November in Honolulu, Hawaii!!! SRHawaiianClassic. Com @GenerationIron

Mike Titan O'Hearn 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

Tip: Go Heavy or Go... Make Gains Anyway | T Nation

Having a lot of muscle is like having a factory with lots of employees. On paper it should make the factory more productive. But if the employees are lazy, or if they don't work together well, the factory won't live up to its potential and a smaller, better run factory will out-produce them. It's the foreman's job to make sure the employees work to their full potential.

Dwayne Johnson on Twitter

#Jumanji is such a terrific movie. Seen it twice now. My son, Ryan, and I convinced my wife, Kelly, to go with us again last night. This was her first movie since suffering a stroke in August. She had such a great time. It's so nice to laugh as a family again. Thank you!

Tip: Two Surprising Exercises for Shoulder Health | T Nation

The limiting factor will be grip strength, so begin by hanging a few seconds each day and work your way up to three sets of 30 seconds throughout the day. You can also use a Smith machine or a squat rack and set the bar at the height of the top of your reach. Adjust the pressure by bending the knees and allowing part of your weight to rest on a bench or the floor.

Men's Fitness on Twitter

Zack moves out of his comfort zone to take on the Spartan Super at Lake Tahoe in Part I of 'Challenge Accepted.' @bpi_sports

Men's Fitness on Twitter

Avoid these and hit your 2018 #NewYearsResolution . If you're trying to get rid of your love handles, ban these foods from your diet—and check out these healthier alternatives. The 25 worst foods for fat loss: 

Mike Titan O'Hearn on Twitter

I love these stories, they show the respect and appreciation, these greats of this industry, have for the Titan and his dedication to, focused, hard work, over 40 plus years, sure he has genetics, but how many others have genetics and do so much less, if anything with them.

Overcome 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

Men's Fitness on Twitter

No meat? No problem. Make the gains you want and keep your #diet . 10 meat-free recipes that make use of the healthiest, protein-packed vegetables, grains, and fruits. How to go vegan and still gain muscle: 

Tip: Painful Training: The Good, Bad, and the Ugly | T Nation

The accumulation of lactic acid CAN contribute to muscle growth. It stimulates the release of local growth factors. And the type of work that leads to it is conducive to hypertrophy – sets lasting 40-60 seconds using fairly decent weights. This approach causes a lot of muscle fiber fatigue, which is a stimulus for adaptation and growth. So there's some value in this mindset.


弁当を持ち歩く時以前はバックの中でぐちゃぐちゃになってなんか良い方法はないかといつも思っていたけれど、6パックバッグをはじめて見たときなんで俺にこのアイデアが浮かばなかったんだと悲しくなったもんだ。それぐらい重宝している。 いくつかのスタイルを使ってるけど毎日使うのはこの2種類、 シンプルに弁当と飲み物のみ収納するイノベーター300かバックパックで5食収納のエクスペディション500、(この2つのデザインはカスタムメイドで販売はされてない) ボディカフェに新デザインが入荷したので、1月スペシャルとしてどのスタイルにもサイクロンカップを無料進呈。 ご注文は下のリンクから

Joe Pacheco on Twitter

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

Instagram post by UndergroundStrengthGym • Jan 15, 2018 at 12:58am UTC

shawn ray on Twitter

Returning to Honolulu, Hawaii November 2018! "Stop worrying about the potholes in the road and celebrate the journey!" - Barbara Hoffman SRHawaiianClassic. Com @GenerationIron

Dwayne Johnson on Twitter

Chris, Glad you LOVED #Jumanji  . Just between us two manly dudes, as I know no one else is reading this... I always get teary eyed at the end too when @ColinHanks shows up with his newborn baby girl. This isn’t a spoiler since this Twitter thing is private right? …

성남 🇰🇷 on Twitter

First attempt with 32kg bell, one round 10xoverhead swings 5xL snatch 5xL high pull 5xR snatch 5xR high pull 10xsquats 5xL clean press 5xL high row 5xR clean press 5xR high row 10xrockaway 5xL windmill 5xR windmill @ZEvenEsh #Motorbreath

Mark Bell's SuperTraining Classic | Push-Pull Powerlifting Meet - Day 2

Watch Mark Bell bench press & deadlift at the SuperTraining Classic! This push-pull meet also includes big names such as Brian Shaw, Jen Widerstrom, Furious Pete, and Kelly Starrett. Shop Sling Shot Equipment from Mark Bell ► Signature Supplements ► Support Mark Bell and the SuperTraining Gym Sling Shot on ► YouTube ► Website ► | Athletes | Mark Bell Instagram @marksmellybell ► YouTube ► 4x World's Strongest Man Brian Shaw Instagram @shawstrength ► YouTube ► Jen Widerstrom Instagram @jenwiderstrom ► YouTube ► Matt Vincent Instagram @ihviiimattvincent ► YouTube ► Kelly Starrett Instagram @mobilitywod ► YouTube ►

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.

Instagram post by Flex Wheeler • Jan 14, 2018 at 6:02am UTC

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.

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 …

Bill Burr Doesn't Buy Oprah's Holier-Than-Thou Lance Armstrong Interview - CONAN on TBS

Bill on Oprah's interview: "Didn't she used to interview midgets who want to bang their mailman's boyfriend?"----- More CONAN @ Team Coco is the official YouTube channel of late night host Conan O'Brien, CONAN on TBS & Subscribe now to be updated on the latest videos: For Full Episodes of CONAN on TBS, visit Get Social With Team Coco: On Facebook:‬ On Google+: On Twitter: On Tumblr: On YouTube: Follow Conan O'Brien on Twitter:

FLEX on Twitter

Can't see your abs? Follow these 12 rules to bring them out of hiding:


There’s nothing wrong with counting reps and sets. However, it’s not a completely accurate gauge of your progress or a very targeted approach on its own. The reason for this is that when a program tells you that your target is eight to 12 reps, it’s with the assumption of a four-second movement. That’s including the top and bottom of the rep, during which there actually is no tension at all. This makes that target of eight to 12 reps a little less specific than it sounds. If you’re doing five-second reps or  hree-second reps, your time under tension will be very different. Based on the stats I just gave you for time under tension, one guy could be doing 10 reps and stimulating functional hypertrophy, while another guy can be using the same weight and doing the same 10 reps but stimulating sarcoplasmic hypertrophy. In other words, total time under tension is a much more accurate means of targeting a specific result than counting reps. With constant tension timed sets, there is no locking out at the top or bottom of the movement—it is constant tension, and this has a benefit beyond accuracy; it builds up a lot of metabolic by-products, such as lactic acid, which are essential for myofibrillar cellular swelling and satellite cell signaling.

41 Kai Greene

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Team Elitefts on Twitter

The Difference Between Outcome-Driven and Process-Focused You've probably been told to focus on the process rather than the outcome, but the thing is, no one tells you how; you’re simply chastised for focusing on the wrong thing.

43 on Twitter

The Do's And Don'ts Of Fat-Grip Training Looking to add fat-grip training to the mix? It can be a game changer, but you have to do it right. #Bodybuildingcom #BuildYourBody Read more:

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.

Layne Norton, PhD on Twitter

I'm cautiously asking this because I know how it may come off, but I'm honestly asking to know more. Is there data that when calories are controlled or restricted that a higher carb diet does not cause insulin resistance nor leptin resistance?

Chanel Collette on Twitter

Calories/exercise matter of course, but you don't agree that certain macros effect hormones differently? aka effect of fats/carbs on insulin/leptin. Most are MUCH less hungry on keto than a carb-based diet which makes it more sustainable & possible to maintain a caloric deficit

Gretta Albrecht on Twitter

I thought your body fat had more to do with the amount of leptin produced vs. amount of fat consumed

Men's Fitness on Twitter

Need to find your motivation? Crowded gyms and stale workout routines got you down? It may just be your personality: 

Cameron Josse on Twitter

Love how simple & potent learning environments like these are for players. One guy tries to find usable space, the other guy tries to constrain it. They discover which movement solutions are effective & which are not while focusing on the task. @DeFrancosGym

The People's Gym Rules

Lots of people go to the gym. And yet, about 60 to 80 percent of memberships go unused. There are many reasons why, but no doubt part of it has to do with the environment. With that in mind, I polled people who follow me on Twitter and Facebook to determine what “#gymrules” you would like to see instituted at every fitness facility. This compilation of responses serves as, “The People’s Gym Rules.”

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62 The Eat As Much As You Want Diet | T Nation
63 Lindsey Kupfer on Twitter
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65 Steve Colley on Twitter
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68 Layne Norton, PhD on Twitter
69 Arnold Schwarzenegger 1977 mit Mutti und Freundin
70 Winning the War on Hunger: Practical Solutions to Overeating
71 Men's Fitness on Twitter
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74 Shawn Ray
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78 T NATION on Twitter
79 Instagram post by Flex Lewis™ • Jan 16, 2018 at 3:48am UTC
80 Instagram post by Miryah Jade Scott • Jan 16, 2018 at 3:16am UTC
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82 on Twitter
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90 Instagram post by Pauline Nordin • Jan 16, 2018 at 1:37am UTC
91 Dwayne Johnson on Twitter
92 Men's Fitness on Twitter