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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.

Why Getting Brutally Strong May Get You Hurt

In an ego-driven fitness industry, how strong is strong enough? If you want to lift for the long haul, you're either asking that question or daring to pay the price.

Winner Interviews | NPC Nationals 2017

Muscular Development's Ron Harris catches up with class & overall winners at the 2017 NPC Nationals.

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Top News
1
4 Reasons Your Body Needs Hydrolyzed Protein

Protein hydrolysates, or hydrolyzed proteins, have been around for a while, but some lifters have questioned their efficacy. Here's what the science says, and 4 situations where hydrolysates can help you!

2
https://marketing.bodybuilding.com/marketing/campaign/BlackFridayEarlyAccess?mcid=sm_twit_deals

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

3
T NATION 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

4
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.

5
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.

6
Tip: This Vitamin Flat-Out Builds Muscle | T Nation

We used to get plenty of it from fish, but the farm-raised varieties many of us are forced to eat contain less vitamin D than their wild cousins. There should be plenty of it in dairy, but vitamin D is fat-soluble and most of us eat no-fat or low-fat dairy products. That means the D was removed with the fat. Sure, manufacturers add it back before it goes to store shelves, but unless you ingest some fat with it, your body doesn't absorb the vitamin D.

7
FLEX on Twitter

15 exercises that every guy should be doing: http://bit.ly/2zOiafP  pic.twitter.com/jloaJ2Y9xI

8
'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.

9
FLEX on Twitter

If you want a bigger chest (and who doesn't), then do NOT do these 6 things: http://bit.ly/2hCe8i1  pic.twitter.com/RfAGp6Jkw2

10
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.

11
Tip: The Best Exercise for Hip Mobility & Strength | T Nation

The Zercher squat has long been used as a test of manhood and shear strength. Besides the obvious difficulty of holding the weight in the crevices of the elbows – forcing the lifter to use significantly more arm strength, scapular stability, and thoracic mobility – the Zercher squat places the weight at a significantly lower position than the back squat and even the front squat. The load puts more stress on the hips, similar to belted squats, and allows the lifter to be pulled into more hip flexion.

12
Labrada Lean Pro8 at Bodybuilding.com: Best Prices for Lean Pro8!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. Bodybuilding.com verifies this price every 30 days.

13
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

14
FLEX on Twitter

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

15
Instagram post by Shawn Ray • Nov 19, 2017 at 7:36am UTC

16
FLEX on Twitter

Don't make these 5 triceps training mistakes: http://bit.ly/2htXtxc  pic.twitter.com/g7B75Rx9BC

17
Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

18
Fighter Diet

Fighter Diet provides workout and nutrition solutions for everyone who wants to be lean, healthy and strong. Beginners to Pro's. eBooks, Challenges & Supplements

19
10 Rules for Building Muscle Without Getting Fat | T Nation

Building muscle without getting fat isn't complicated, but many lifters search endlessly for the best new method or secret. The truth is, there's no secret. The right method or tip can help, but the real way to get bigger, stronger, and leaner lies in sound principles performed with ruthless consistency.

20
Tip: The Number One Thing That Needs to Change | T Nation

The human body has a great capacity to adapt, but it still has limitations. And if you've been lifting for 20-plus years, you likely have some wear and tear across your body. You likely built plenty of scar tissue and you've also become less efficient at producing collagen which makes it harder to heal. Your body can't withstand the same type of stress that it could when you were younger and less experienced.

21
T NATION on Twitter

This lifter has been seeing steady results. Check out more progress pics and see the advice he's getting: https://forums.t-nation.com/t/61-200-lbs-39-y-o-15-bf-approx-feedback/235629 … pic.twitter.com/7gICQftVkg

22
shawn ray on Twitter

When you Give Back, you Pay it Forward! Thank you to the Make A Wish Hawaii Foundation for participating in the 2017 NPC Shawn Ray Hawaiian Classic where we can help Plant Seeds and watch them Grow. #shawnrayhawaiianclassic #makeawaishhawaii #hawaii #npc #bodybuilding #bikini pic.twitter.com/ZUHCfemoFm

23
Tip: Know Your Anatomy, Build Bigger Traps | T Nation

To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.

24
Instagram post by Ronnie Coleman • Nov 19, 2017 at 6:21pm UTC

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Instagram post by Shawn Ray • Nov 19, 2017 at 10:41am UTC

26
The Belt and the Deadlift | T Nation

27 Shawn Ray

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28 Kai Greene

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29
Instagram post by EliteFTS • Nov 18, 2017 at 5:02pm UTC

30
Kai Greene on Twitter

Focus up! High Intensity and aware of our surroundings. That #savageroar & black coffee combo got me feeling good to get the most out of these front presses @dynamikmuscle 15 min Before Training: 1 Scoop Savage Roar. 1 Cup Black Coffee Post workout: 2 Scoops Prey, Cold Water pic.twitter.com/gW6S7CoZ7z

31
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

32
Muscle & Performance on Twitter

Don’t get overwhelmed with choices. Here’s how to choose the right protein for your goals. http://bit.ly/2tW5G5o  pic.twitter.com/D00Ksiuy65

33
Bodybuilding.com on Twitter

With help from two members of Team Grenade, make these minor tweaks to your training for high-impact results! http://bbcom.me/2vUZHeu  #Bodybuildingcom #BuildYourBody pic.twitter.com/fRe3LWDrpG

34
Men's Fitness on Twitter

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

35
Instagram post by Flex Wheeler • Nov 20, 2017 at 3:51am UTC

36
Muscle & Performance on Twitter

Training as a couple is healthy, time-efficient and good for your relationship mojo! http://bit.ly/2xG0W5a  pic.twitter.com/SxUhrf6im9

37
Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes

I don’t eat breakfast very often, but breakfast foods are one of my favorite things to eat. From eggs and chicken sausage, to waffles, pancakes, and french toast, it’s hard to go wrong with any morning meal favorite. The problem? Many carb loaded breakfast foods clock in at thousands of calories, and there’s nothing about them that would even come close to qualifying at healthy.

38
Muscle & Performance on Twitter

These delicious snacks are all gluten- and dairy-free, can be made in 15 minutes and can be stored in your freezer. http://bit.ly/2vMSTUp  pic.twitter.com/929Z3BF0WK

39
AnneSophie Pelletier on Twitter

To all of you female lifters out there - go check out the latest podcast from @jgrnauttraining featuring @AlyssaRitchey - it is absolute gold and has the best pieces of advice

40
Instagram post by Pauline Nordin • Nov 20, 2017 at 1:31am UTC

41
Bench Press Training - Paused or Touch & Go?

We all know we have to pause in competition, but how do you train the bench in the gym? I’ve talked to experienced competitors who say they always pause their bench reps because they want to make their training as much like competition as possible. However, I’ve talked to others who say they train touch & go in the gym, then knock off a few pounds at the meet to account for having to pause; some of these guys claim pausing all the time inhibits development of explosiveness.

42
Team Elitefts on Twitter

Patient shoulder rehab A look into the therapy and rehab of a frozen shoulder patient of mine. Jason's blog - http://bit.ly/2zSfFuI  pic.twitter.com/mlolvCSM2I

43
Bodybuilding.com on Twitter

Whether you're a diehard cruncher or stalwart planker, your ab workout could probably use a tune-up. http://bbcom.me/2w96C8a  #Bodybuildingcom #BuildYourBody pic.twitter.com/FYwWxyK3jN

44
FLEX on Twitter

Arnold Schwarzenegger's workouts for every body part: http://bit.ly/2zaQLr8  pic.twitter.com/JUnQkiwjIW

45
Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)

The weight loss hypothesis and overstated claims aren’t accurate. Many people want to know how to lose weight. But that’s much different from “how to lose fat.” Or more importantly, how to maintain that fat loss for the long-term.

46
GrippedFitnessAudio on Twitter

THE SALE OF THE YEAR IS HERE! Black Friday Sale starts now! Up to 50% off sitewide with daily special deals! http://www.grippedfitnessaudio.com  CLICK to shop! pic.twitter.com/neZ4wkTSr8

47
Instagram post by Flex Wheeler • Nov 19, 2017 at 10:49pm UTC

48
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

49
Muscle & Performance on Twitter

These 9 nutrition, training and supplementation strategies can help spur production of HGH for serious muscle gains! http://bit.ly/2xeCjIM  pic.twitter.com/OQjtyPx5Pg

50
Why Women Should Train Harder Than Men | T Nation

Women can perform – and benefit from – more work than men, relative to their 1RMs (one-rep maxes). This is due, at least in part, to a higher proportion of slow-twitch muscle fibers. To my male readers: If you take the workout of a strong woman and try to replicate it relative to your own 1RMs for each exercise, trust me, you don't stand a chance!

51 Instagram post by EliteFTS • Nov 19, 2017 at 9:53pm UTC
52 Muscle & Performance on Twitter
53 https://marketing.bodybuilding.com/marketing/campaign/OverstockSale?mcid=sm_twit_deals
54 Tip: Fix This Common Deadlifting Mistake | T Nation
55 Instagram post by Shawn Ray • Nov 19, 2017 at 8:49pm UTC
56 Muscle & Performance on Twitter
57 4 Moves To Solve A Stalled Bench
58 FLEX on Twitter
59 The Science of Sickness Prevention
60 Instagram post by T Nation • Nov 19, 2017 at 1:37pm UTC
61 What is Dietary Fiber? | Biolayne
62 Pauline Nordin on Twitter
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64 PHIL HEATH on Twitter
65 PHIL HEATH on Twitter
66 Muscle & Performance on Twitter
67 Tip: Body-Build to Keep Strength Gains Coming | T Nation
68 Instagram post by @therock • Nov 19, 2017 at 9:00am UTC
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75 Instagram post by Shawn Ray • Nov 19, 2017 at 6:27pm UTC
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77 3 Popular Stretches That Suck | T Nation
78 Instagram post by Dexter "The Blade" Jackson • Nov 19, 2017 at 5:45pm UTC
79 Instagram post by Shawn Ray • Nov 19, 2017 at 5:40pm UTC
80 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1466/Six_Myths_and_Realities_of_Fat_Loss_For_Women.aspx
81 Instagram post by Zach Even - Esh • Nov 19, 2017 at 4:35pm UTC
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84 Is Criticism Helpful?
85 Instagram post by Pauline Nordin • Nov 19, 2017 at 4:04pm UTC
86 Muscle & Performance on Twitter
87 Tip: The Worst Protein for Fit People | T Nation
88 Men's Fitness on Twitter
89 Muscle & Performance on Twitter
90 Team Elitefts on Twitter