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Density Training — How I’m Training Now

Inspired by John Meadows' primary and secondary workouts, combined with what I know about density training from Vince Gironda, my current split accounts for time and intensity limitations.

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1
The Effects of Eating Truckloads of Protein | T Nation

You could argue that this data is still short term. Most lifters are eating high protein for years to decades. What about 6 months into their high protein eating plan? What happens to their kidneys then? Dr. Jose Antonio again in 2016 published a one year study. Yep, one year. In terms of scientific research, that's a freaking eternity.

2
Tip: The Best Juice to Drink for Prostate Health | T Nation

Problem is, you'd have to eat a whole crop of watermelons to get all the beneficial effects. Studies use watermelon juice, but that's not widely available and a pain in the butt to make. Straight lycopene supplements in pill form can help, but at least one study showed that they're not as beneficial as whole-food sources.

3
'No BS' with Pauline Nordin by Pauline Nordin on Apple Podcasts

Great job, Pauline and Bosley! I loved this episode and hope you continue these. I am a podcast junkie and have all my favorites lined out...but you would be bumped to the front of the line for sure. I love Pauline's no nonsense approach and I know that I can trust the information I am getting from her! Thanks and keep up the great work.

4
Tip: Young vs. Old: Who Wins? | T Nation

The researchers found no real difference in recovery ability between the young men and the old. This doesn't necessarily mean you can throw caution to the wind and get back to your days of heavy 1 RMs, though. The study only looked at the 48-hour post-training window, which might not correlate with what a middle-aged man encounters over the duration of a full training cycle.

5
7 Best Triceps Exercises You're Not Doing

Here's where it departs from a normal push-up: You're going to continue the elbow extension of the elevated hand until your arm is fully extended, which brings your lower hand completely off the floor. "That dramatically increases the workload on the triceps of the working arm, not only because it's stabilizing your shoulder, but also because it's maintaining your body position," explains Tumminello. "There's even a bit of core work involved as you maintain your body alignment."

6
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© 2017 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com, LLC.

7
FLEX on Twitter

15 exercises that every guy should be doing: http://bit.ly/2zOiafP  pic.twitter.com/QQiAazsCiM

8
Men's Fitness on Twitter

It's 'Dynamic Bench Day', and time to build serious strength with Today's 'Hypertrophy & Powerlifting' Workout. @trooperfitness #Fitness pic.twitter.com/sjTj2uXfKa

9
FLEX on Twitter

We re-created the Muscle Beach magic...and it was epic!: http://bit.ly/2hZscDc  pic.twitter.com/lnYYv63Eyp

10
10 Best Muscle-Building Leg Exercises

As much as you may have wanted to see them here, leg extensions and curls didn't make the cut for this list of the 10 best leg exercises. In fact, while they can be useful toward the end of your workout, they probably aren't even among the top 20, because single-joint moves just don't deliver much bang for your training buck.

11
Powerlifting Training For The Beginner!

What I advise is using the basics. Even the most hardcore training methods revolve around simple principles, the main one being; lift heavier weights, get stronger. Obviously that is very vague so let me explain. When you look at a well designed program, you make advances every microcycle (usually every 1-2 weeks.) This is done by either adding weight or reps to the work set(s) that you did the week or two before.

12
FLEX on Twitter

They are the legends of bodybuilding...but was it worth it?: http://bit.ly/2zaXZeX  pic.twitter.com/Eogb8lPZXT

13
Men's Fitness on Twitter

Need some workout inspiration? Get it from these ripped stars. http://ow.ly/bzXu30gEOiP  pic.twitter.com/EijQ3KK4fU

14
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

15
The Fastest Way to Do More Pushups

If your pushing strength is good, you might be able to maintain a consistent pace for 30 to 45 seconds, and in that case it’s best to push as fast and as hard as you can, but stop 1 to 2 reps shy of failure, rest 5 seconds, and then sprint to the finish line.

16
The Two Faces of Cortisol | T Nation

Remember, cortisol is an alarm hormone. It may surprise you to know that both eating and not eating can raise cortisol levels. Skipping meals can raise cortisol because the brain requires a constant supply of glucose. For some, skipping meals will cause blood sugar changes that create a cortisol response. For these types, doing this too much can start causing many of the negative effects mentioned above. Eating can raise cortisol too. Again, cortisol is the alarm hormone and helps regulate the immune response. In those who have food sensitivities, this effect can be pronounced.

17
GAT Testrol Gold ES at Bodybuilding.com - Best Prices on Testrol Gold ES!

No matter how many promotions this brand is going to do with bodybuilding.com, the truth is that it is a fake product. Yes it gives you more erection for providing you more zinc than you actually need. But if you search "is testrol booster a real thing" on youtube you will see why this whole concept is fake and NO pro bodybuilders are insecure enough to use any of this.

18
Men's Fitness on Twitter

Superman speaks. Henry Cavill talks 'Justice League,' dating, and how he's achieved zen-like comfort in his hardcore training: http://ow.ly/dRaX30gEO9z 

19
Instagram post by Joe DeFranco • Nov 18, 2017 at 3:08am UTC

20
Muscle & Performance on Twitter

The jump rope is one of the simplest, most portable fitness tools at your disposal: http://bit.ly/2d4b111  pic.twitter.com/uxRdCUE4mG

21
High-Intensity Interval Training: The Ultimate Guide

Barbell complexes have been around for decades. They make body fat run for the hills and can take your conditioning to new levels. They're easy to incorporate into strength-training workouts and can be done at the end for a great finisher. Barbell complexes can also be used to kick off your training, and are very easy to integrate with the corresponding workout in your split.

22
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

23
Instagram post by Shawn Ray • Nov 18, 2017 at 2:07am UTC

24
To Hell and Back: The Untold Story of Male Eating Disorders

“If you had looked at me, especially during that time, and I told you I had an eating disorder, you wouldn’t have believed me in a million years,” he says. “I still looked physical great, and look in the pantry — it’s all healthy food. But what I was doing behind closed doors – because I wouldn’t do this in front of anybody –was so secretive. But everything that you can’t judge with your eyes was horrible. My stomach was destroyed. My hormones, too. No matter how much I ate or exercised, I was running on fumes at all times.”

25
Jocko Willink on Twitter

ha! was just listening to Bhagavad Gita verses about doing one's duty, regardless of feelings "likes and dislikes".. you are embodiment of Karma Yoga!

26
Instagram post by Shawn Ray • Nov 18, 2017 at 1:47am UTC

27
Dwayne Johnson on Twitter

Crazy it all started 21yrs ago today. Made my @wwe debut. My #1 goal was buy my parents their first home. 3yrs later in ‘99 I was able to. No idea where this crazy road would lead me, I just knew I was willing to work my ass off and that I loved the hell outta Waffle House https://twitter.com/sinow/status/931575936323026944 …

28
Brandon Davis on Twitter

Been one hell of a ride for the rest of us! Thanks for all you do and the continued inspiration to follow dreams and help others.

29
If You Had to Choose a 2-Day Program

I recently binge read all Jim Wendlers book (excluding his new Forever 531) and learned a lot of the content. My main question is I can only train 2 days a week in the weight room. I can include hill sprints on another day since it is more convenient travel purposes. If you HAD to choose a 2-day program from Jim what would it be? The main goal is Strength/Size. I reviewed all the books and whatever I can from this forum but I feel like there is a lot of conflicting advice.

30
Sports Illustrated on Twitter

The fastest way to share someone else’s Tweet with your followers is with a Retweet. Tap the icon to send it instantly.

31
Dwayne Johnson on Twitter

Go yourself Jimmy. Gold lam’e matching vest and pants at the VMA’s and a completely open silk shirt at the Emmys were beautiful smart choices. So I thought. https://twitter.com/jimmytraina/status/931662028904812545 …

32
Muscle & Performance on Twitter

A proper warm-up might just be the most essential part of your training protocol. Here's how! http://bit.ly/2yGPe7H  pic.twitter.com/nN56nNzLTC

33
Tip: Take This at Night and Reduce Cortisol | T Nation

While the study didn't theorize as to the best time of day to take the fish oil, it seems logical that taking fish oil at dinner or even bedtime would be the best as it would reduce nighttime levels of cortisol and help you sleep.

34
Dwayne Johnson on Twitter

Very kind of you. You’ve been a huge part of the journey - especially in the early days. Scattered, smothered, covered.. with Jones on the jukebox. https://twitter.com/wafflehouse/status/931682964425072640 …

35
See Dwayne 'The Rock' Johnson & Joe Manganiello In The New 'Rampage' Trailer

The new trailer for "Rampage" is here. Watch to see Dwayne "The Rock" Johnson, Joe Manganiello, Naomie Harris and Jeffrey Dean Morgan. "Rampage" is in theaters on April 20.

36
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

37
Team Elitefts on Twitter

Testing the waters and seeing what my old legs can and can not do right now. I still have a bucket list lift to squat 800 pounds raw in a meet before I am done. http://bit.ly/2j00q8Y  pic.twitter.com/z3xxXpfNq3

38
T NATION on Twitter

This "before" pic is when the 140-pounder decided to bulk up. Check out the progress he's made over the years: https://forums.t-nation.com/t/summer-2011-to-summer-2017-140-150lbs-to-175/233610 … pic.twitter.com/jeMf0NOSp0

39
Dwayne Johnson on Twitter

Go yourself Jimmy. Gold lam’e matching vest and pants at the VMA’s and a completely open silk shirt at the Emmys were beautiful smart choices. So I thought. https://twitter.com/jimmytraina/status/931662028904812545 …

40
Stephan Bonnar on Twitter

It looks like it, but it's just a really big bicep https://twitter.com/RobertIrvine/status/931657796474626048 …

41
Muscle & Performance on Twitter

Go the distance in your workouts — and beyond — with these six hardcore finishing techniques. http://bit.ly/2tW7ATA  pic.twitter.com/lRhjOb1AbY

42
How to Keep Muscle During a Layoff | T Nation

Protein pulsing has an anabolic effect, and it's not simply due to having more protein available. Rapidly going from low to very high blood amino acid levels stimulates protein synthesis, so during a period of detraining, you can maximize your chances of maintaining your muscle mass by using protein pulses. In cases of severe chronic fatigue, have 5 or 6 pulses during the day, but most importantly one first thing in the morning, one right before bed (ideally with the last solid meal being about 2 hours prior), and another pulse in the middle of the night if you wake up to pee. The more fasted you are when you take the pulse in, the more pronounced the effect.

43
MusclePharm Wreckage at Bodybuilding.com - Best Prices on Wreckage!

This is by far my favorite pre-workout to date. I’ve used many & they were beginning to seem like I had simply bought nothing more than snake oil. Wreckage however is legitimately backed by science & they spared no expense on the patented ingredients they used in their forumation. The cardiovascular stamina, the muscular endurance and especially the pumps/vascularity I received just in my warm up alone was like nothing I’ve ever felt before, and the pumps stay with you ALL DAY LONG!! Definitely More intense workouts & much faster recovery in-between sets as well. Not only does it perform to expectations and beyond but sour candy is ridiculously delicious. Definitely the best Pre on the market right now, and very much so worth the wait!!

44 https://marketing.bodybuilding.com/marketing/campaign/WarehouseClearance?mcid=SM_TWIT_DEALS

Take advantage of these massive discounts while supplies last!

45 High Bar Squat Form Check

So I filmed myself today, I noticed that my heels raise slightly in the bottom. It seems like no matter what I do it keeps happening, whether I try a wider stance, mobility exercises for ankle mobility, or playing with foot placement overall. I even wear weightlifting shoes, which should only make it better

46
Betting Kings on Twitter

The #JusticeLeague had nothing on us last night. So many excited fans had the pleasure meeting two of our favorite Super Hero’s. @StephanBonnar @MikeOHearn #FlashbackFriday #LongevityisKing pic.twitter.com/zcsFs7xrbX

47
Mike Titan O'Hearn on Twitter

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

48
Dwayne Johnson on Twitter

Crazy it all started 21yrs ago today. Made my @wwe debut. My #1 goal was buy my parents their first home. 3yrs later in ‘99 I was able to. No idea where this crazy road would lead me, I just knew I was willing to work my ass off and that I loved the hell outta Waffle House https://twitter.com/sinow/status/931575936323026944 …

49
T NATION on Twitter

We post exclusive training videos every week on our Facebook page, like this one from Olympic coach Christian Bosse. Check 'em all out: https://www.facebook.com/OfficialTestosteroneNation/ … pic.twitter.com/ZeJGobhvwh

50
Dwayne Johnson on Twitter

Thank you JT! Good thing my nicknames evolved to cool ones. “Asshole with the fanny pack” never quite had the same sizzle as “The People’s Champ”. @WWE https://twitter.com/jimmytraina/status/931574754452090880 …

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64 Instagram post by EliteFTS • Nov 17, 2017 at 8:53pm UTC
65 FLEX on Twitter
66 Best Beginner Weight-Training Guide With Easy-To-Follow Workout!
67 Reinventing Dessert: Espresso Chocolate Brownies
68 John O., M.S. on Twitter
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71 Bodybuilding vs. Powerlifting Bench Press | T Nation
72 Layne Norton, PhD on Twitter
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74 Man gets his dying wish: To be buried with cheesesteaks
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77 Instagram post by Flex Lewis™ • Nov 17, 2017 at 7:15pm UTC
78 How To Get The "Listen On iTunes" Badge On Your Website | Digital Marketing Strategy Ep. #017
79 http://www.ironmanmagazine.com/deconstructing-the-dumbbells-bench-press/
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83 Instagram post by Pauline Nordin • Nov 17, 2017 at 6:57pm UTC
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86 The Whey It Is: The Truth About Whey Protein!
87 Instagram post by Shawn Ray • Nov 17, 2017 at 6:29pm UTC
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89 The Diet Book No One Will Write (So I'm Sharing It For Free)
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96 Instagram post by Ronnie Coleman • Nov 17, 2017 at 5:28pm UTC