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POSTON STRONG: OPERATION 16 – PHASE 1

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Ed Coan Seminars and THAT Federation

At what point does a sport's governing agency have too much power?

Pumping Iron: Arnold vs. Lou

Arnold Schwarzenegger and Lou Ferrigno provide the ultimate training motivation!

The Rock Returns to 'WWE Monday Night Raw'

Dwayne Johnson took a trip down memory lane and revived his signature move.

Bodyweight Training: Are You Strong Enough?

Super-human levels of strength can be achieved with nothing more than your bodyweight.

$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Jump Rope Workout to Burn More Fat in Less Time

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Tracy Ford - A Coach You Should Know

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Top News
1
Sagittarius Horoscope for Thursday, January 21, 2016

Thursday, January 21, 2016 - Confronting familiar fears that stem from an old relationship wound may seem quite overwhelming today. Hang tight; thankfully, the energy grows lighter as the day wears on. There are gentle cosmic winds blowing now, untangling the complex dynamics and softening your resolve. Learning how to be more comfortable with your emotions will help everyone relax. Interactions with others can take on a life of their own now, yet practicing the art of compromise is your saving grace.

2
6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

3
Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

4
7 Exercises to Work Your Legs to Exhaustion

For a leg-training workout to be productive it has to be an intense and brutal session—except for a few genetic anomalies, there is no way around it. Your legs are made up of the largest muscles in your body so you gotta train heavy! Ronnie Coleman did reps with 800 pounds in the squat.

5
Muscle & Fitness on Twitter

Check out why Pistachios are more than just heart healthy. pic.twitter.com/LZKvzhEJ4A

6
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

7
Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

8
5 Worst Things to Do to Build Bigger Shoulders

If there is one muscle group that can truly set you apart from the rest of the pack it is the shoulders. Why do I say that? Well, because the delts live in three-dimensions, with heads in the front, sides and back. Onlookers can see just how developed your shoulders are no matter where around you they are standing. In addition, big, thick, and wide delts are not only noticeable when in a tank top or topless, but also when wearing a dress shirt, sweater and even a suit. In other words, no other muscle screams, “I lift hard and heavy” like the shoulders do.

9
Build The Perfect Shoulder Workout

Which you choose depends on your goal, but variety over time is helpful. If you’re in a strength-building phase, the seated or standing barbell press is a powerful option, putting you in the best position to handle heavier loads. For mass building and to pursue more balanced development in both delts, dumbbells are the ideal tool. A solid exercise that hits the anterior (front) and side (rear) delt heads is the Arnold press — named after you-know-who — that involves a twist of the wrist. The dumbbells are in front of your face, palms turned toward you, at the bottom of the rep; as you raise the dumbbells, turn your wrists so that your palms face forward at the top overhead.

10
Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

11
5 Worst Things for Building Bigger Calves

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

12
8 Tips For A Big Number Bench Press

There are two main school’s of thought when it comes to foot position during benching. Some people like to keep their feet flat on the floor as they feel like they can deliver more leg drive that way. I, however, recommend taking a tip from power lifters by pulling your feet back (towards your hips) and only keeping the balls of your feet on the floor. You can still get leg drive from this position and it puts your back in a nice arch. Just make sure you keep your butt, shoulders and head on the bench at all times and don’t lift the balls of your feet off the floor.

13
EAT FOR STRENGTH

“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

14 Everything You Know About Eating Fatty Foods Is Wrong

And it remains the go-to plan today: When the 2015 Dietary Guidelines Advisory Committee was drafting the most recent set of food recommendations, it concluded that reducing saturated fat—found in beef, butter, and egg yolks—could lower the risk of heart disease if it’s replaced with a type of “good fat” known as polyunsaturated fat, found in vegetable oils such as soybean and corn oil and fatty fish like salmon and trout. But putting salmon and soybean oil in the same category because they both have polyunsaturated fats is like putting Brad Pitt and Billy Bob Thornton in the same category because they’ve both been married to Angelina Jolie. One of those characters is real pretty. And the other one’s real creepy.

15
6 Top Sex Positions And How to Train For Them

Whether you have your girl up against a wall, or any position where you are standing and holding her up, you are going to need to be strong. No girl wants to feel like she’s going to be dropped because you can’t handle her weight. Having a strong set of arms and traps that wont fatigue easily will ensure you can make the most out of this intense position.  Aim for 3-4 sets of 10-12 reps for each superset and perform a heavy Farmers Carry in between exercises.

16
50 of the Healthiest Recipes Known to Man

So what makes a dish healthy? It includes several important food groups that work together to build muscle and keep you lean. These include fruits, vegetables, whole grains, low or nonfat dairy, lean protein, nuts and seeds, and healthy fats. Usually no one meal can include each food group, but aim for at least 3 in each meal.

17
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

18
Zach Even - Esh on Instagram: “#UndergroundStrengthCoach Cert going down March 11-12 ==> http://UndergroundStrength.org #Manasquan #UndergroundStrengthGym - 27 years of…”

19
The 10 Best Ways to Bulk and Broaden Your Shoulders

If that's not enough to convince you, maybe this will: When we asked 25 women their opinion on the sexiest body part on a man , shoulders dominated. One woman said: “A large upper body—toned back, shoulders, and arms. I like a man who has the power to lift me up…”. But if you don't really care what the ladies think, a strong set of shoulders will make your life easier. Everyday movements like playing sports and lifting suitcases will be more of a breeze, plus you'll reduce your risk for injury during back and chest exercises, and make your workouts less stressful—on your mind and muscles.

20
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

21
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

22
Big Lifts For Max T

When it comes to getting strong and muscular, one of the main training philosophies is to lift big. Many might perceive this as a command to do egregious amounts of volume, but what it really means is rely on variations of heavy movements like squats, deadlifts, bench presses and overhead presses. We’ve known for quite some time that certain training protocols have an impact on the hormonal response to training. However, many programs have been created in order to maximize acute hormone release, which has given birth to “chasing” the hormonal output. The body has different hormonal responses to different types of activity, and one should not design programs based on hormones.

23
Winter's Crop: Sautéed Turnips With Pine Nuts

Turnips are root vegetables grown in cold climates with edible roots and greens. Farmers pick them early, when they're sweet, or just before fall frost, when they're bigger. Both types are good sources of antioxidants, minerals, and vitamins such as C and K.

24
T NATION on Twitter

Wants abs that perform as good as they look? Try this exercise: https://www.t-nation.com/training/tip-do-the-pike-rollout-for-core-strength … pic.twitter.com/cfNdPjtF8S

25
T NATION on Twitter

Real, hardcore arm training. No bullsh!t, no punches pulled. The program: https://www.t-nation.com/workouts/no-bs-arm-building-program … pic.twitter.com/jleslnjyyH

26
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

27
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

28
Tip: Increase Insulin Sensitivity To Get Lean | T Nation

While your instinct might be to adopt a low-carb diet, it doesn't fix the problem. What's more, a chronic low-carb diet leaves your muscle-building capabilities impaired. What you need to do instead is optimize insulin sensitivity.

29
T NATION on Twitter

4 smart ways to get rid of these, no surgery required: https://www.t-nation.com/diet-fat-loss/how-to-eliminate-love-handles-muffin-tops … pic.twitter.com/FSTeIXPuYq

30
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

31
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

32
4 Ways to Build Your Scrawny Back | T Nation

One of the best tactics to stimulate the back is through tension-based movements of the lats in conjunction with the scapular retractors and downward rotators. With your arms down at your sides positioned with slight internal rotation in a concentrically contracted state, the lats are able to produce loads of force. This force is largely internally directed, meaning that the external load placed on the musculature is less important than your volitional activation. You can do this method many ways, but one of my favorites is the straight-arm pulldown exercise.

33
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

34
T NATION on Twitter

Real core strength is built with fallouts and miyagis. Don't know what those are? See this: https://www.t-nation.com/training/tip-hit-the-abs-with-anti-extension-exercises … pic.twitter.com/MUAsQ7ZtJC

35
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

36
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

37
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

38
T NATION on Twitter

6 reasons some women should avoid competing (whether they like it or not): https://www.t-nation.com/powerful-words/ladies-6-reasons-not-to-compete … pic.twitter.com/dxqFnlHVcA

39
Pauline Nordin on Instagram: “Early #tbt #girlswhoflex #gymlife #workout #muscle #marines #usmc”

40
Kait Colongard on Twitter

@BioLayne @ayezorn I don't eat dairy and my not vegan or paleo..

41
All Access with IFBB Pro Derik Farnsworth Day 3

MUTANT All ACCESS Ep: #3: Road to The 2012 Toronto Pro with IFBB Pro Renaldo Gairy

42
T NATION on Twitter

Butt implants are for lazy chicks. Build better glutes with this: https://www.t-nation.com/training/tip-make-the-trap-bar-your-secret-weapon … pic.twitter.com/LNdP1NE9Rv

43
The SINGLE BIGGEST Differece Between a Beginer and Advanced Lifter

To tie all this up, if a beginner is having problems making progress, and they want a simple solution on what they need to move forward, my answer is always simple. They need to do more volume. They need to work harder. With their accessory work and their supplemental work, they need to find a way to mentally do one more fucking rep than they think they can do. If they mentally lock themselves in, they'll probably find they have the ability to do 3 or 4 more repetitions than what they actually think they can do. Those 3 or 4 more repetitions on that supplemental and accessory work at that level should not be left on the table, because the intensity factor isn't as relevant as what it is for the advanced lifter, because coordination is not as dialed in as the advanced lifter.

44
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

45
ModernAthleticHealth on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

46
4 Ways to Build Your Scrawny Back | T Nation

One of the best tactics to stimulate the back is through tension-based movements of the lats in conjunction with the scapular retractors and downward rotators. With your arms down at your sides positioned with slight internal rotation in a concentrically contracted state, the lats are able to produce loads of force. This force is largely internally directed, meaning that the external load placed on the musculature is less important than your volitional activation. You can do this method many ways, but one of my favorites is the straight-arm pulldown exercise.

47 shawn ray on Periscope: "unsay AM at the Omlette Station with Shawn Ray!!"

48
Chase Weston Tobin on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

49
TLF Apparel on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

50
Lactose intolerance

Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. Lactose intolerance in adulthood is most prevalent in people of East Asian descent, affecting more than 90 percent of adults in some of these communities. Lactose intolerance is also very common in people of West African, Arab, Jewish, Greek, and Italian descent.

51 Iron Sharpens Iron & The Success Illusion • Zach Even-Esh
52 @therock on Instagram: “Thank you @GQ for evolving my nickname of #FranchiseViagra to now #TheDamnHandsomeFranchise! (I may or may not have added a word to that;)”
53 The Testosterone Boosting Workout | T Nation
54 T NATION on Twitter
55 @smittydiesel on Instagram: “Huge group and LONG day 1 at the CPPS certification at @defrancosgym at @onnitacademy #cpps #cppscertification”
56 T NATION on Twitter
57 The 5 Worst Things CrossFitters Do
58 10 At-Home Kettlebell Workouts
59 Weekly Twitter Giveaway Terms And Conditions
60 20 Foods an Athlete Would Never Eat
61 Bodybuilding.com on Twitter
62 4 Ways to Build Your Scrawny Back | T Nation
63 How Sex Affects Your Workout
64 T NATION on Twitter
65 Under Armour Announces Global Partnership with Dwayne Johnson
66 20 Tips to Shed Body Fat for Good
67 Young Guns
68 Start the Year Strong by Cutting the C.R.A.P.
69 Matt Porter 4 5 weeks out from the USA
70 Nick Mullen on Twitter
71 The Big Man’s Plan to Lose Weight and Build Muscle
72 Bodybuilding.com on Twitter
73 Dave Tate on Prehab/Rehab For Lifters - elitefts.com
74 Posing Like A Pro With Lee Labrada
75 Zach Even - Esh on Instagram: “My man @ajroberts on the latest #STRONGLife podcast. I'm fired UP, check http://ZachEven-Esh.com or #iTunes :) #powerlifting…”
76 http://www.ncbi.nlm.nih.gov/pubmed/21775530
77 @smittydiesel on Instagram: “The #cppscertification Group Warm-up. @defrancosgym #musclebuilding #strengthsystem #defrancoinsider #cpps”
78 DieselStrength on Periscope: "Joe D teaching the bench press at #CPPS certification"
79 Instagram photo by Kevin Levrone • Jan 26, 2016 at 2:42pm UTC
80 Bodybuilding.com on Twitter
81 Tamara Adie on Twitter
82 Hide Yamagishi delt training 9 days out from Chicago Pro 212
83 Shawn Ray on Instagram: “My boy Branch Warren on the Grind for the 1st Ever Kevin Levrone Classic Title in Gdansk, Poland Feb 27th! #bodybuilding #ifbb #npc…”
84 Kai Greene on Twitter
85 Standing Leg Curls 1.23.16
86 Timeline Photos - Hidetada Yamagishi IFBB Pro | Facebook
87 The Future - Wearable Technology
88 Mr. Olympia LLC on Instagram: “Come see @philheath at the @muscle_and_fitness booth at 11am on Friday and Sunday at the 2016 @arnoldsports Festival!”
89 Chase Weston Tobin on Instagram: “@mikeohearn and @strykersworld showing me how it's done at the @thefitexpo @officialbodyfortress #LAFitExpo. It is truly an honor to meet…”