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The UPenn Crew: NOTHING Worth Having Is Comfortable • Zach Even-Esh

Episode 110 of The STRONG Life Podcast is with Jim Steel (Head Strength & Conditioning Coach at UPenn) along with his assistants, Cristi Bartlett and Tracy Zimmer. Check out some of their training videos below (BIG Numbers + BIG Reps) as well as everything we spoke about from training to nutrition, mindset to dogs, injuries …

Why Goldberg Was Bleeding for Real on Monday Night Raw

The WCW legend had blood dripping down his forehead, before he even entered the ring.

WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients

You know the importance of protein, carbohydrates, and fats, but are you overlooking the finer details such as fiber and what types of fats are best?

Jason Momoa Throws Axes With Jimmy Kimmel

The 'Frontier' and 'Aquaman' star taught his hosts how to throw tomahawks with a beer in hand.

WATCH: Table Talk with Mark Dugdale — Exercise Execution, Pre-Workout Food, and Recoverability

Mark and Dave share their combined knowledge in both powerlifting and bodybuilding, gained from multiple decades honing their respective crafts.

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Top News
1
Bodybuilding.com 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

2
Train Less, Grow More: Get Huge With 4 Workouts A Week

Ready to hit the weights? Before you do, grab your headphones, crank up your best get-pumped mix, and prepare to tune out all distractions. You don't have time to swap sweat stories with gym rats or talk up someone at the front desk. When you're working out only a few times a week, you need to get down to business and focus every second on gaining mass. This program will help you get big with just four sessions, but only if you put in the work.

3
Muscle & Fitness 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

4
Top 5 Triceps Training Mistakes

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

5
Combat Crunch Bars by MusclePharm at Bodybuilding.com - Best Prices on Combat Crunch Bars!

This is my absolute favourite protein bar. It makes a great dessert alternative, or quick 'meal' if you're on the run. Chocolate Chip Cookie Dough is the best flavour I've tried and I've tried, the white chocolate raspberry, cinnamon twist, and coconut chocolate. The cinnamon twist flavour is my 2nd choice, I just find it too sweet, but the flavour is good. If they could cut down on the sweetness of the cinnamon one that would be tied with the chocolate chip cookie dough. They really missed on the chocolate coconut one, the coconut flavour is not good at all, it's almost like sunscreen coconut instead of macaroon coconut.

6
The Truth About Waist Trainers | T Nation

A study published in the Scandinavian Journal of Primary Health Care sought to prove whether waist trainers could be used to maintain weight lost after participants followed a low-calorie diet. Study subjects were instructed to wear a waist trainer for at least five hours a day, five days a week, for nine months. Unfortunately, most study subjects found the waist trainer to be too uncomfortable to comply with the study guidelines, leaving the researchers to conclude that regardless of whether the waist trainer would have been effective or not, "corset treatment doesn't appear to be an option for sustained weight control."

7
The Best Damn Workout Plan For Natural Lifters | T Nation

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

8
5 ways to relieve delayed onset muscle soreness

But while plenty of guys have contended with delayed onset muscle soreness, it's still something of a mystery. “The jury’s still out as to exactly why it happens,” says Lance Dalleck, Ph.D., assistant professor of exercise science at Western State Colorado University. “But the leading candidate is that excessive eccentric contraction causes muscle damage, inflammation, and stress that trigger the pain receptors.” Eccentric muscle action refers to movements that have you releasing load, such as the lowering portion of a bench press , the release portion of a row, the action of starting and stopping a lot (such as in intervals), or even a lot of running downhill. “Most people who’ve done some activity will know after what workouts they can expect it,” Dalleck says.

9
The Very Best Way to Build Your Chest | T Nation

It will take you three weeks to reach a 60-second squeeze, and you'll achieve more chest growth in that time than you have in any other three-week stretch. Do this exercise in addition to your current chest training, either during your workout or as a stand-alone mini session. If you want even more chest growth at the end of the three weeks, use the same progression and go from 60 seconds to 100 seconds for each set.

10
How to Eat Fruit Without Wrecking Your Bodybuilding Gains

Fructose, however, is a completely different story. Food that contains fructose takes much longer to metabolize. Muscles cannot use fructose as such. It must first be converted to glycogen in the liver. When liver glycogen levels become saturated, fructose gets converted into fat. So, fearing this conversion to fat, many bodybuilders avoid all fruit. If your carbohydrate intake is low to moderate though, eating one or two pieces of fruit a day should not be a problem for you, as far as fat storage goes. Plus, fruit provides the benefits of fiber, vitamins and phytochemicals.

11
New Year, New You 2017

New Year's has a way of getting you amped up to make some serious health and fitness changes while simultaneously bog you down with the pressure to fulfill such resolutions. You're intimidated, a little confused, and probably reeling from weeks of holiday party binging.

12
6 Moves for Sick Lats

The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.

13
The 8 Biggest Dieting Offenses and How to Fix Them

If only we could hire referees to sit with you at your breakfast nook, your dinner table and your favorite lunch spot. If only someone with a discerning nutritional eye could look over your shoulder as you fix your pre- and postworkout shakes and cry “foul” when your protein-to-carb ratios didn’t add up or you used only one scoop of protein rather than two. Because here’s the deal: too many bodybuilders make too many dieting mistakes. Whether it’s a lack of protein, an overabundance of simple carbs, or a faulty bedtime snack, such shortcomings are holding back loads of people from achieving their bodybuilding goals. So here, we break down a handful of the most egregious diet fouls we come across. If you can just fix these, you’ll be in good shape — literally.

14
9 Healthy-Aging Supplements For Older Adults

Physical and mental function decline as we age, but supplementation may help reduce the symptoms and risks of some conditions. Share these with an aging adult you care about, or try them yourself!

15
Tip: Interval Training Workouts for the Rower | T Nation

These two routines are not only fat incinerators, they'll also help to build your glutes and quads. Check 'em out.

16
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

17
Tip: Hop On, Hop Off Treadmill Sprinting | T Nation

When doing incline treadmill sprints, it's important to master the "hop on, hop off" skill to keep the treadmill at a constant speed and incline. This will help you avoid having to wait for the treadmill to accelerate and decelerate between interval sprint bouts, which is the last thing you want to be worrying about when your goal is hammering out sprint-based finishers.

18
Tip: The Best Food to Eat for Prostate Health | T Nation

Fact: Most men will get prostate cancer if they live long enough. But a certain food will greatly reduce the risk. Here's the science.

19
Tip: Train Right for Your Profile Type | T Nation

But honestly, if you train hard for 10-20 years, the end result will be the same from pretty much any type of training: you'll reach your peak muscular development. Some muscles might be a bit bigger, others a bit smaller, but not enough to make a huge difference. So, just find the type of training that fits your neurological/psychological profile.

20
Instagram photo by Shawn Ray • Jan 28, 2017 at 8:02pm UTC

21
Tip: 3 Moves to a Better Front Squat | T Nation

Hold the stretch for about the length of time it takes to complete a regular training set (20 to 30 seconds). When you're comfortable holding the light kettlebell for that long, progress by increasing the weight of the 'bell. Performing this over two or three cycles of load progression will do wonders for your ability to comfortably hold the front squat position, giving a significant boost in technique.

22
Tip: Your Feelings Don't Matter | T Nation

Don't train because you're motivated; train to become motivated. Unless you're preparing for a competition, you probably won't feel fired-up on a daily basis. So show up, put in the effort, and find your motivation in the middle of the set. It'll be there waiting for you... unless you are completely physically burnt out. And that likely will only happen if you're an advanced athlete who trains constantly or is ill.

23
The Best Mobility Drill For Lifters & Athletes | T Nation

One of the best aspects about doing this simple drill is that you'll quickly find where you have the biggest restrictions, and at the same time use the tool that can fix them. As you work toward improved hip mobility, don't be surprised if you also find some pain. The rule of thumb is, take it slow and only move in pain-free ranges! Doing so will create a larger and larger pain-free range until eventually the entire movement can be done without pain.

24
8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

25
Bodybuilding.com 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

26
5 Ways Your Brain Can Help Build Your Body

It's crucial to have an intrinsic focus and consciously place your efforts on contracting your muscle. When performing an exercise in a moderate rep range (i.e., 8-12 repetitions), you won't activate every muscle fiber early in the set to complete the movement. But that doesn't mean you shouldn't try. Focus your efforts on contracting your muscle with as much intensity as possible. Simply going through the motions isn't enough; focus on the task at hand, and maximize your efforts.

27
30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

28
Tip: The Bacteria That Builds Muscle - Biotest

We know that fostering the proper types of bacteria in your gut can quell inflammation and lead to better health in general, but now there's mind-blowing evidence that suggests the right gut bacteria might help you grow muscle and build endurance.

29
5 Rookie Mistakes in the Gym

The hardest step is to make the decision to get in shape. Don't make these missteps when you hit the gym.

30
Instagram photo by Shad Gaspard • Jan 26, 2017 at 3:34pm UTC

31
Tip: Stop Looking for Motivation | T Nation

It should be the same for lifters. If you need motivation to go to the gym, you're not a lifter – you're a hobbyist. In two, three, or five years, you'll likely ditch lifting and find some other "hobby," whether it be bird watching or collecting ceramic ducks, bottle caps, or panties that you filched from the public Laundromat, dividing them into subcategories of floral prints, pastels, and slut tones.

32
PHIL HEATH on Twitter

#NowPlaying B.M.F. (Blowin' Money Fast) by Rick Ross http://spoti.fi/2kqrhdM  @MuzikConnect #ConnectSmarter pic.twitter.com/F3jGTNBTN6

33
Tip: A New Exercise for Glutes & Quads | T Nation

Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

34
Instagram photo by Shawn Ray • Jan 28, 2017 at 3:29pm UTC

35
Sagittarius Horoscope for Saturday, January 21, 2017

Saturday, January 21, 2017 - You might like to hide out at an undisclosed location today. You need some space away from the maddening distractions of life and a spiritual retreat will do the trick. It's not about how much alone time you get as long as you can separate yourself from your regular routine. But don't let your rejuvenating escape turn into a long-term absence. Flow with the emotional currents and let them carry you where they will, while waiting for the opportunity to make magic.

36
Daggi 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
Tip: Two Quad-Building Bike Workouts | T Nation

No access to an Airdyne or Assault Air bike? Spin bikes are a nice alternative. These bikes usually have manual knobs that allow you to quickly change the resistance. If you're stuck with one of those electronic exercise bikes on the cardio deck, you'll be able to make do. Remember, it's more about your focused execution and effort than the tool you're using. You can punish your quads on any of these setups.

38
The 8 unhealthiest drinks you could ever order

And while you know to stay away from the heavy Guinness’, you may not be much safer turning to those light craft beers. Why? “The trend in stronger beer means more calories,” Brissette points out. Remember: The higher the alcohol content, the higher the calorie count. “Have a pint and you'll easily take in 270 calories or more. That's like eating a chocolate bar (or several)!” she adds. Not to mention the bloat factor from all those carbs. Dogfish Head IPA clocks in at 450 calories while Sierra Nevada Bigfoot is a whopping 330 calories. Until all beer labels offer calorie information, stick to these six surprisingly healthy beers .

39
15 ways to lose the last 10 pounds

Simply creating a specific, time-based deadline for yourself will be a motivating factor, Donavanik says, and will make it easier to remind yourself of why you’re pursuing a punishing fitness and diet regimen. “My favorite quote: ‘A goal without a deadline is just a dream,’” Donavanik says. “If your goal is to lose 10 pounds, give yourself an actual date. From now until that date, give yourself benchmarks you need to hit at certain time points.”

40
5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

41
Close-Grip vs. Wide-Grip Upright Row

Researchers from Memphis University measured muscle activity of the front, middle, and rear deltoids, as well as the upper and middle traps during upright rows performed with a close grip (half of shoulder width), a shoulder-width grip, and a two-times wider-than-shoulder-width grip. With the two-times shoulder-width grip, the muscle activity of both the middle deltoid and even the rear deltoid increased by more than 20% compared with the close grip. Also, the wider grip increased muscle activity of the upper traps.

42
Tip: To Get Strong, Be the Weakest Guy in the Gym | T Nation

There are exceptions to the rule, but it's hard to be motivated for a heavy squat day when boy band music is blaring over the stereo and you have fake CrossFit-hero guy working out next to you performing a circuit of kipping pull-ups, high-rep deadlifts that are more like bouncelifts, and bear crawls over a broken glass.

43
13 top songs to get you going at the gym

The heavy-metal lover made the long walk to the Octagon as "The Immortal" rained down from the speakers of the American Airlines Arena in Dallas, Texas. Jamey Jasta, the lead singer of Hatebreed, wrote the song -- with a little help from Brown -- after the two met at a concert.

44
Wide Chest Workout

The chest, known technically as the pectoralis major, or pecs for short, makes up the major mass on the front of your upper body. As a large muscle group, it has a lot of areas to focus on: upper, lower, inner and outer. Developing the outer pecs is important for developing wide, impressive pecs . . . think Arnold Schwarzenegger back in the day. To really build the outer pecs, you need to perform weighted exercises that place a lot of stretch on the pecs. One of the best exercises for placing stretch on the pecs is dumbbell flyes. Be sure to perform these with just a slight bend in your elbows so that your arms are almost straight during the movement. Also, go as low as possible in the bottom position . . . again, think Arnold. This works to target the outer-pec muscle fibers, which will build up to add more width to your chest.

45
9 Problems Fit Guys Have and How to Solve Them

When squatting, your hip joint should pass your knee. If it doesn’t, then you’re most likely lacking flexibility in the hips and ankles. Over time, joints stiffen if they’re not exercised properly, and when we spend most of our time sitting—at our desk, on a couch, in a car—chances are good that your joints could be next. That’s a problem since “ass to grass,” or ATG squats, recruit more muscle fibers, better stretch the muscles, and are safer on your knees because sinking closer to the ground increases hip drive, taking some of the load off of that area. Use the fixes at right to get your squat up (or down) to par.

46
The 8 best chest exercises that don't require a bench

Simply lie with your back on the floor and get underneath the bar to perform the pressing movement in the same manner as a conventional bench press. Since the repetition ends once your triceps hit the floor, you'll find you can typically lift more weight with a floor press than you would ordinarily be able to do with a standard bench press. The floor press will greatly help you improve the lockout portion of the press if it’s a weak point for you.

47
The 4-week fat-burning meal plan

Get a full week of high protein, high fiber, and low carb meals for building muscle and burning fat fast. Plus, three complete training programs.

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Podcast

Every Friday, you can catch a new episode of Travis Mash’s Barbell Life Podcast. We are bringing a new light to the “fitness podcast world.”

49
5 Bodybuilding-Approved Canned Foods

There is a section of the grocery store that nobody wants to be caught lingering in. No, it’s not the dairy aisle, despite the onslaught of sugary calories it can provide. No, it’s not the bulk aisle, where the temptation to sneak a chocolate-covered almond or two is hard to resist. And it’s definitely not the deli counter where the cute girl slicing up prosciutto has caught your eye. The place in the supermarket where you’re likely to tilt your head down and get in and get out fast is the canned-food aisle. That’s because canned food is considered a last resort when it comes to feeding yourself, worthy of little more than sustenance for college kids or your cat.

50
The Chronicles of King Kai (Documentary)

The Short Film Documentary is a behind the scenes, over the shoulder look at the development of a colorful metaphoric narrative titled "The Chronicles of King Kai". Watch Kai Greene (celebrated professional athlete) share with you an intimate look of another artistic chapter within his life. Email - kai@officialkaigreene.com Written & Narrated by Kai Greene Directed & Edited by Chino Marin additional footage provided by Monsterzym Music by Chino Marin www.iamchinomarin.com Drifting Figures https://youtube.com/channel/UCF7UngqP...

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56 10 Ways To Burn Fat And Keep It Off For Good
57 Blast Your Shoulders With the Upright Row
58 5 Reasons Your Deadlift Sucks
59 The best bodyweight exercises for biceps
60 10 at-home workouts to build muscle in under 20 minutes
61 GAT Whey Protein at Bodybuilding.com - Best Prices on Whey Protein!
62 Bring Up Your Arm Size
63 Men's Fitness on Twitter
64 The 6 best ways to recover from your workout
65 C4 by Cellucor at Bodybuilding.com - Best Prices on C4!
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67 Manny Pacquiao: If Floyd Mayweather won’t fight Conor McGregor, I will
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69 Metabolic Drive® Award Winning Gourmet Protein - Biotest
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71 Layne Norton, PhD on Twitter
72 Instagram photo by UndergroundStrengthGym • Jan 27, 2017 at 6:43pm UTC
73 The Truth About Nutrient Timing
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75 Zach Even - Esh (@zevenesh) • Instagram photos and videos
76 The Very Best Way to Build Your Chest | T Nation
77 Instagram photo by Shawn Ray • Jan 27, 2017 at 11:24am UTC
78 Stephanie McMahon on Twitter
79 fitplan_app on Twitter
80 Tip: Drink This Milk-Yogurt Hybrid - Biotest
81 5 Things Big Strong Guys Do | T Nation
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84 Muscle & Fitness on Twitter
85 Your most beautiful memories in 60 seconds!
86 How to Lose Weight: Why Sleep Can Make you Fat
87 Joe
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89 http://www.ironmanmagazine.com/top-7-immune-boosters/
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93 Valeria Orsini Hits Miami in a Bikini for Art Basel