Dumbbell-Barbell AMRAP Challenge
Think you need an entire weight room to get a killer workout? Think again. A set of dumbbells and a barbell is all you need for Craig Capurso's total body, high-volume AMRAP challenge!
7 Movements You Need For Full-Body Strength
In my last article, " Increasing Your Strength Without Using More Weight ," I noted that I like to think in terms of movement patterns rather than exercises. Put another way, when you step back from a particular exercise and just focus on what your body is doing spatially, a push-up becomes a "horizontal push" and a pull-up becomes a "vertical pull." This simple change of thinking allows you to increase the resistance and effectiveness of any movement by making changes to the leverage, weight-to-limb ratio, or range of motion, while keeping the pattern the same.
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. @KaiGreene MAKES History! Becomes the first pro-bodybuilder (since Arnold/Lou) to join the cast of a major Hit Series - STRANGER THINGS: Season 2! Watch it today on @netflix http://generationiron.com/kai-greene-will-stranger-things/ … #GiManagement pic.twitter.com/MhZvDcngoI
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The Best Way to Build Traps | T Nation
Do these exercises and your traps will grow whether you want them to or not! This is the best way to grow your traps, not shrugs or any other isolated trap work. The actual Olympic lifts themselves are great, but if you want to be even more specific, clean pulls and snatch pulls are the key. (Bonus: They're also great calf builders.) Here's what a clean pull looks like.
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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.
Tip: 25 Ways to Smash Strength Plateaus | T Nation
If you have the ability to set up pins in a squat rack you can use them at crucial points in your bench press, deadlift, and overhead press. For instance, set up the pins for your conventional deadlift where you pull the bar to the pins and then hold against the pins for 3-6 seconds of all-out effort. For most, a good starting point is at knee level.
Tip: Make Your Own Elvish Protein Bars | T Nation
That's all fine, but I wanted a legitimate meal replacement bar that I can take on a road trip so that the only reason I have to pull over is to hose the begonias, so to speak. I also needed a food to take with me so that when I go out into the world to take care of the mind numbing litany of doctor, dentist, and CPA appointments, I wouldn't have to pull into a goddamn Arby's and eat a beef and cheddar sandwich to keep my sugar and protein levels stable.
Tip: Cutting Phase 101 | T Nation
The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.
Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.
Tip: The Mineral for Chronic Muscle Soreness | T Nation
So what are we supposed to do here? When it comes to training, we expect a little soreness. It's kinda pleasant, and it lets you know you did some work. That's acute soreness and it fades naturally. However, if you feel like you've been hit by a truck and need to read several motivation memes just to get out of bed, that's not good. In short, being too sore for too long sucks for your health, recovery, and gains.
Tip: Machines for Functional Fitness? | T Nation
But recently I started training in a commercial gym again for the first time in close to a decade. In just six weeks, machines like the leg press, leg extension, and hack squat have helped me put considerable size on my quads. And I recently hit my 1-rep max front squat for an easy double. The lesson? Machines, used appropriately, can improve your functional fitness training.
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10 Daily Habits of Healthy Lifters | T Nation
It seems to be working because my kidney health markers are back in normal range and were the best they've ever been since 2012. This also coincided with me being able to get in great shape again – being capable of adding muscle and get super lean. It's my belief that when you're young, your body isn't as "used up" and you can get away with doing things that are bad for your health. But the older you get, the more health and hypertrophy become interrelated.
Tip: 9 Annoying Things in the Fitness Community | T Nation
Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.
Syntha-6 by BSN at Bodybuilding.com: Best Prices for Syntha-6!
SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN's best-tasting protein on the market. SYNTHA-6 not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6 is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6, the high standard of quality protein comes with taste to match, thanks to BSN's exclusive flavor technology.
Tip: The Forgotten Importance of Maintenance Phases | T Nation
This phase allows you to recover some insulin sensitivity after your high-carb mass phase. It also allows psychological relief. After following a high carb, relatively low-fat mass gaining phase you'll likely be sick of foods like rice, oats, and potatoes paired with lean proteins. As a result, the opportunity to have some fatty foods with some carbs during maintenance helps to wash away any fatigue and set you up for the next phase of dieting.
Tip: Dear Dumb People, Stop Giving Advice | T Nation
Or reference a handful of clients that trained with you before you started posting on social media or demonstrate credibility by achieving something in competition yourself. That doesn't have to mean placing first at a National contest, we just need to know that the entire reason anyone outside of your house knows your name is because of something more significant than "I worked out for a while and I think I look pretty good, brah, so I'mma tell everyone what they need to do."
Sagittarius Horoscope for Saturday, October 28, 2017
Saturday, October 28, 2017 - You stop to talk with everyone you encounter today, but you might not say anything important. In fact, you could fill up any silence with rambling thoughts about unusual people, places and things. But your current penchant for the weirdest facts and figures is only a distraction from the main event, which you are keeping to yourself. Unfortunately, your protectionist strategy may not be useful in the long run. Take a risk and open your heart now, since vulnerability is the only path to intimacy.
Liquid Sun Rayz is an international company established in 2005 by Marilyn Spatola and provides a world-class product with all skin types in mind. LSR’s cutting edge bronzers are quickly becoming the go-to sunless tanning product for competitive bodybuilders and fitness models. LSR sponsors a wealth of world class athletes that includes 4 x time Ms. Olympia Physique, Juliana Malacarne (Brazil); 3 x time Ms. Olympia Bikini, Ashley Kaltwasser; Fabian Mayr (PCA/NABBA) and Mr Universe; 4 x Olympia Physique, Heather Grace, 3rd in the world.
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Got some serious work done today, still, lots to improve upon! http://UndergroundStrengthGym.com #Manasquan #ScotchPlains pic.twitter.com/thUIKj0K8p
How to design the perfect circuit
Whether you're crunched for time or simply need to shake up your current workout program, circuit training is your answer. Defined as performing one exercise after another with minimal to no rest in-between, circuit training is one of the most effective ways to maximize your workout time. And circuit training is just as effective for the beginning as it is for the advanced since it can all be scaled to challenge you according to your individual fitness level and goals.
The No-Caffeine Pre-Workout Boost
What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.
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Lifters discuss how they plan, or don't plan, their daily eating. Take a look at different approaches being used: https://forums.t-nation.com/t/what-do-you-eat-on-a-typical-day/235341 … pic.twitter.com/rPrMdtsw6b
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.
The Modern Honolulu - More than a place to stay
The Modern Honolulu is more than a place to stay. It's a Destination. It's an Experience
Powerlifters and bodybuilders are like quarreling brothers. Some differences they can never fully bridge and yet, for better or worse, they remain closely related. They do many of the same exercises. Bodybuilders squat, deadlift, and bench press, just as powerlifters may crank out sets of triceps extensions, barbell rows, and dumbbell yes. A few bodybuilders—most especially Johnnie Jackson, Stan Efferding, and, in his early years, Ronnie Coleman—have combined powerlifting and bodybuilding to great effect. They’ve ended the tiff and used a lower-rep, power-intense approach to bodybuilding to become both stronger and larger.
Lying Tri vs. Incline Tri
Because lying triceps extensions on a flat bench involve both the lateral and long heads, they are the best version for building overall triceps mass. The incline version is better for specifically bringing up the long head.
Arnold no-last-name-necessary blasted chest and back together in the ’70s when he was annually expanding his Olympia trophy collection. He liked pumping up the two sides together, and, frequently, he superset them, combining bench presses with pullups and incline presses with T-bar rows. Chest and back is a rare pairing today. Many trainers divide their body into six workouts, so it’s a given they’ll hit chest and back on separate days. Today, the most common antagonistic combo is biceps and triceps. Charles Glass favors this, so his Jedi knights, including Dexter Jackson and Shawn Rhoden, will alternate a biceps exercise with a triceps exercise, going back and forth like that on arm day, keeping both muscles pumped and stretched. To boost intensity, they’ll superset biceps and triceps exercises, alternating after each set. If it works for Arnold, Jackson, and Rhoden, antagonistic is a workout split you need to try.
NPC Shawn Ray Hawaiian Classic News!
NPC Shawn Ray Hawaiian Classic News!
A Machine Workout for Behemoth Biceps
“I’ve always done exclusively machine curls for biceps,” says Williams, a Brooklyn, NY, native who now lives in New Jersey. “I don’t believe in free weights for this muscle group. I think free- weight curls mess up your joints more than anything, and you don’t isolate the biceps muscle as well as with machines. With free weights, you’re able to cheat and swing the weight up, whereas machines make it a little easier to keep strict form.”
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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.
The Shoulder King
In the gym, Kuclo practices what he preaches, evidenced by the shoulder workout described on these pages. As you’ll see, much attention is paid to side and rear delt raises, including a brutal reverse pyramid drop set for standing laterals. Give it a try to bring up a weak pair of shoulders—or even to make a strong set of delts even stronger, as Kuclo does.
Kai Greene stars in Stranger Things season two
The multiple Arnold Classic Champion and face of Dynamik Muscle, Kai Greene, does in fact appear in the second season of Stranger Things as the character Funshine. You can catch him in the first episode, although he does have a much bigger role a little while later in episode seven.
The best men’s sweaters of fall 2017
Your wardrobe demands a black sweater, and this one works in situations both casual and formal. It’s a staple, and not too costly. Best of all, merino is a natural sweat-wicking material, so you won’t overheat or soak in your own swampiness. Shown in black. ($99, cosstores.com)
Smoking pot early in life may lead to anxiety as you get older
"Given that more states may be moving toward legalization of cannabis for medicinal and recreational purposes, this study raises attention about what we anticipate will be the fastest-growing demographic of users—adults," said lead author Sherika Hill, Ph.D., an adjunct faculty associate at the Duke University School of Medicine. "A lot of current interventions and policies in the U.S. are aimed at early adolescent users. We have to start thinking about how we are going to address problematic use that may arise in a growing population of older users."
FitJoy FitJoy Bars at Bodybuilding.com - Best Prices on FitJoy Bars!
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Flameout® Pharmaceutical Grade DHA / EPA, Molecularly Distilled, Re-esterified Triglycerides - Biotest
Flameout® Inflammation Scavenger contains the most potent and purest forms available of DHA and EPA re-esterified triglycerides.* These Omega-3 fatty acids are super concentrated from fish oil that is purified by molecular distillation and stringently tested for PCBs, dioxins, mercury, and other heavy-metal contaminates.* The ratio between DHA and EPA is 2.50:1.00.* The ratio between CLA t10,c12 and CLA c9,t11 is 1.50:1.00.*
15 of the sexiest celebrity Halloween costumes in 2017
These women went all-out during the weekend's star-studded parties.
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"Courage is the power of the mind to overcome fear."
- Martin Luther King Jr
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The 10 Most Common Sex Mistakes
There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.
Time Crunch Training: 10-minute back blast
A giant set combines exercises that target the same muscle group and takes you through the full rep spectrum with varying loads and movement speeds. Take on this 10-minute giant set to work your lats, traps, and rhomboids—and build a monster-size back.
The Sexiest Celebrity Halloween Costumes of All Time
With all of the over-the-top Halloween costumes out there, sometimes keeping it simple is the way to go. This look especially goes great on Lottie Moss in this dress, with skeleton hands right over her bust.
How to create a healthy diet plan
Nutrition can make (or break) any training program. Here's how to make sure you're fueling all those gym gains—from the kitchen.
The 11 Strongest Women of All Time
Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).