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10 Questions for Strength Coach Success - Underground Strength Coach Certification

10 Questions for Strength Coach Success - Underground Strength Coach Certification

Dave Tate's Six-Week Bench Press Cure

"This is the United States of America," he bellows. "Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it."...

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The Guts To Be A Successful Strength Coach - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Sagittarius Horoscope for Monday, December 15, 2014

Tuesday, December 16, 2014 - An ongoing disagreement about your core beliefs may be temporarily set aside today as a fair compromise is on the negotiating table. However, the underlying tension is still present and must be handled eventually. Putting your differences of opinion on hold now doesn't mean your conversations have to be superficial. Establishing sufficient common ground allows you to make steady progress on other issues of concern that can also be resolved at this time. As Einstein wrote, "ninety-nine percent of genius is knowing what's important."

Super High Intensity Back Workout

M&Fer’s are always looking for a solid back workout . In this video, Mike Chang of demonstrates a high-intensity cardio and back routine! Chang’s workout will not only burn a ton of calories, it will also strengthen your back.

You Don't Know Squat

Second, I don’t lighten the load at all when I’m dieting. If I’m feeling depleted, I simply drop the squat reps from four to three—or even two—then add a set to make sure I get the necessary volume. Lighten the load and you’ll probably lose size; a good pump won’t make up for it. The workout that follows here is simple, just remember that from workout to workout you want to vary wide stance, narrow stance, or throw in front squats or even throw in box squats . Substitution options for the accessory lifts are listed in the workout box in parentheses.

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

Best Pre-Workout Snacks for Morning Exercise

Before you hit the gym for an am workout, power up with one of these 8 high-energy foods.

10 Fat-Torching Tips For A Shredded Physique

Breakfast is the most important meal of the day. It gets your metabolism going to keep you fully charged. Get a combination of protein, and complex carbs to completely prepare you for what’s ahead. Try this easy and Impressive omelet with a ½ cup brown rice, or these tasty protein pancakes .

How to Tie a Bow Tie in Six Steps

How to Tie a Bow Tie in Six Steps

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

Meet the Make-A-Wish Foundation "dream team"

The Make-A-Wish Foundation works to make dreams come true for children across the U.S. facing life-threatening illnesses. Lee Cowan meets members of the "dream team" that makes it all happen, and follows along with some of the children as they set off on their adventures of a lifetime.

Top 12 Protein-Filled Foods for Your Physique

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.

T NATION on Twitter

'Tis bulking season! But you don't have to look like Santa to build muscle: …


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 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, 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.

Should You Care About BMI?

Doctors, healthcare providers, and personal trainers emphasize body mass index (BMI) for a myriad of reasons, from personal weight loss aspirations to insurance premiums. Think you’re fit, fat, overweight, or obese? Find out with a simple number, a number it turns out is based on a equation developed in 1832: a person’s weight divided by the square of his height.

Four Ways to Save Your Shoulders

Your rotator cuff is important (and injuring it means a long recovery), so learn how to keep it safe when you lift.

Workout: Build Out Your Chest

If you really want to build your bench press, keep your muscles guessing.

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

How Many Eggs Are Safe to Eat? - Born Fitness

While the whites still offer protein, it’s only slightly more than 50 percent of the total amount. The yolks are part of what give eggs the highest possible biological value, which is a measure of how well a food suits your body’s protein needs. So if you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk. (The exception: Let’s say you’re on a “diet” and are counting macros or keeping fat lower, there’s no problem just eating a bunch of eat whites and saving calories. Sometimes I do it myself, but the reason isn’t to avoid the yolk or for health reasons; it’s to save calories. There’s a big difference.)


Because “foods” that contain 20 to 40 ingredients, most of them with words you’ve never heard of and can’t guess what they are, aren’t actually food. Artificial flavors and colors aren’t food. Processed oils that get treated with hexane aren’t food. Trans fats aren’t food. The fat substitute Olestra is not food, and neither is transglutaminase or “meat glue.” And the many incarnations of corn, wheat, and soy that pop up in everything processed simply aren’t food.

Biotest on Twitter

C3G controls carbs to build muscle, release and burn fat, and prevent the storage of fat:

Why Losing Weight Is Hard - Born Fitness

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

How to Lose 15 Pounds in 5 Days

To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been about calories in versus calories out. For ultimate fat loss in five days, planning ahead is best. Slowly start dropping carbs from your diet a few weeks prior to your five-day “cut” until you’re eating less than 50 grams a day. Then, the real weight loss will happen during those days where you’re at less than 50 grams of carbs.

Metabolic Pump and Explosive Complexes

Tim and Christian didn’t want to mess with the beauty of the Executioner Program I’m presently doing with John. His seven workouts per week in 12-week bouts served me very well in 2013. Therefore, rather than dismantle a good thing, Tim and Christian sought to layer secondary evening workouts designed to potentiate muscle size, hardness, and speed recovery. This entailed moving the guts of the Executioner Program to the morning, and thereby opening up the evening for Metabolic Pump and Explosive Complexes.

The 30 Best Leg Exercises of All Time

In sports, the gym, and daily life, a strong lower body is crucial to performance. For the sake of your physique and training results, here are 30 strength-building  lower body exercises  to ensure you never skip leg day. 

No Carbs Diet: The Flaw in Fat Loss - Born Fitness

Glad that you wrote this article! I work at a Nutrition House and most of the weight loss advice I give stems from this kind of research. People do fear carbs and tend to have a very poor understanding of food and training in general; hence why they don’t lose any weight. I’ll certainly keep this in my bookmarks to share with those folks.

The Guy's Guide to Makeup Sex

Fighting brings out the worst in everyone—and, at the end of the day, the only behavior you can really control is your own. But there are things you can do to turn a potentially destructive argument into a productive, healing meeting of the minds—and get to that make-up sex a whole lot quicker.

The Breakdown Training Protocol

Dr. Squat was not just a writer dreaming up theoretical programs with the masses as his proverbial guinea pigs. Hatfield was also a world-record setting powerlifter, and he trained eight-time Mr. Olympia, Lee Haney, as well the legendary former Mr. Universe and Mr. USA, Mike Quinn. Crowned Mr. Universe at the age of 22, “the black sheep of bodybuilding” was a highly outspoken competitor and a veteran of more than 100 barroom brawls. He even tore his pec one time against a Russian enforcer in a knock-down drag-out street war of fisticuff fury. Many pundits believe Quinn would have achieved even more titles in the sport but a downward spiral ended his career prematurely.  What’s the point of sharing Quinn’s story? To show you that this workout isn’t for the faint of heart. It takes a street-fighting mentality to get the most out of the training he thrived on.

What's the Best Home Gym Equipment? - Born Fitness

Editor’s note: Every month I write a column for  Muscle & Fitness  magazine called “Born Fit.” In it, I answer real questions asked by real people on Twitter. This post focuses on home gyms. Because magazines have limited space (and I like to write too much), sometimes my responses need to be condensed. These are my unedited answers to those questions. If you want to potentially be featured in the magazine tweet at me and ask a question using the hashtag #BornFit . -AB

Q&A: What Supplements Should I Take?

If you're new to research, dive into some papers you're interested in and look up terms you don't understand. Keep in mind that judging study quality is a full time job for some researchers, using methods such as the Cochrane Risk of Bias tool, and this kind of understanding takes time and effort.

The One-Minute Workout

The importance is it proves the power of exercise, any exercise. Just one minute of movement can actually boost your health. For noticeable results, you need to work out for longer than it takes to heat up a cold slice of pizza. But if you truly can only spare 60 seconds (plus a warm-up), these five HIIT moves have the power to do some damage.

Top 10 Bodyweight Exercises Making You a TRUE Beast! - Zach Even-Esh

That’s awesome Zach! I’ve been working the handstand pushups, that dude on your video makes them look so freaking easy, but I can only crank out one or two at a time. And then I tried jumping from my knees to the feet today, I think you called these get ups, but that was a complete fail, going to keep working at it though. A lot of my clients are always asking for more ab work, maybe you could include some bodyweight ab work soon…plz.

Trainer Q&A: Why is my Lower Back Sore?

Foam rolling on the thoracic spine and glutes, not on the lower back itself, tends to help if the pain wasn’t severe to begin with. If used on the lower back, a foam roller can drive your spine into hyperextension and possibly cause you more pain.


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2014 Holiday Fit Gift Guide -

No matter who or what type of fit person you're shopping for, we've got you covered with the hottest 2014 fit gear. The 2014 Holiday Fit Gift Guide conveniently spans 12 categories to make sorting and finding items much easier for you, from the best fitness accessories for both men and women to some simple, last-minute stocking stuffer ideas. Click on any of the boxes below to start browsing or assembling your own wish list!

Protein All Day

Which one of your meals should contain the most protein?

The 20 Best Health and Fitness Breakthroughs of 2014​

The 20 Best Health and Fitness Breakthroughs of 2014​

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

5 Best Sandwich Meats -

Not all sandwiches are packed with enough protein to fuel your gains come midday. Here are the 5 best bodybuilder-friendly choices.

Ask Men's Fitness: How Can I Beat Razor Burn?

A: Here’s what you do. Forget futuristic razors with eight blades or whatever. They’re too sharp, and if a blade is damaged it will scrape your skin. Look for something with three blades or less, like the art of Shaving’s Chrome Futura Safety razor. Also, use pre-shave oil—it retains moisture on the face so the skin is supple for shaving. Once you’ve shaved downward, reapply the pre-shave oil, then shave in the opposite direction. There are ointments specifically made for ingrown facial hair ; get the kind that’s made without alcohol. Also, try using a dry, soft toothbrush on the area of the ingrown hair to gently work it out from underneath the skin.

Joe DeFranco 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

Training Style: Volume Training

work in, because he’s not moving on for another hour or so. And 25 sets at the pullup bar are

Mike O'Hearn on Twitter

“ @MikeOHearn : What a great day at the Children's Hospital giving out gifts for Christmas to all the kids ” guy with

Amber Trejo 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

ProMera Sports AMINO-TREN at

Directions For AMINO-TREN: Training Days: Approximately 10-15 minutes prior to training, mix one serving (one scoop) with 4-6 ounces of water and stir/shake. Establish tolerance to this product prior to increasing dose. Do not consume 4-6 hours prior to sleep. Do not consume more than four servings (four scoops) in a 24 hour period or two servings (two scoops) at one dose. Non-Training Days: Consume one serving (one scoop) on an empty stomach in between meals.

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

Push Your Limits Six-Week Challenge Presented By And BSN -

A committee of judges from and BSN will choose two Grand Prize winners and 20 runners up who have achieved the best overall transformations. There will also be one People's Choice Winner that will be voted on and picked by customers out of the top 20 runners up who also exhibited impressive results. Winners will be chosen based upon physical improvement visible in "before" and "after" pictures and according to his/her body-composition stats submitted via BodySpace. Judges' decisions are final. Winner will be notified via email or telephone on or before December 15, 2014.

Editor Obsession: Jogger Pants

If there is any one thing you can thank the gods of style for it's this: sweatpants are trending. Gone are the days when your most comfortable bottoms were just for Sundays, yard work or sick days. Taper sweats, now known as "jogger pants," are making it OK again to rock out with your sweats in public. 

51 Train Chest Hard & Smart with Zack Khan
52 Dorian Yates on Twitter
53 Flex Lewis on Twitter
54 Mike O'Hearn on Twitter
55 Start Here - Zach Even-Esh
56 The North Shore: An Introduction to the Proving Grounds
57 shawn ray on Twitter
58 Arnold on Twitter
59 Best Exercises For Huge, Chiseled Hamstrings
60 Louis Velazquez on Twitter
61 Ask Men's Fitness: How Do I Give a Fitness Gift to an Unhealthy Friend?
62 Dorian Yates on Twitter
63 Chest Training: 7 Ways to Build Your Upper Pecs -
64 The Ultimate Body Recomposition Circuit Training Workout
65 T NATION on Twitter
66 shawn ray on Twitter
67 Big J on Twitter
68 Nubiantitan68 on Twitter