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Super Shred Kit #3- Admission & Full Stack & More (advanced)

WATCH: High Volume Back Training with Dave Tate and John Meadows (Full Training Included)

Training in the S4 Compound means knowing when and how to turn up the intensity. In this back session, Dave and John do exactly that.

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1
7 Training Rules You Shouldn't Break

We hate sounding like your mother, but do you ever wonder why we always tell you to wrap your hands around the bar, including your thumb? How about why your feet should be pointing straight ahead? One obvious answer is safety, but there's acutally a lot of other reasons as to why you should follw the fitness rules. Listen up, and pay attention as to what mistakes you could be making in the gym, and reasons why you should avoid them.

2
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

3
8 Things You Should Never Do During a Workout

You were able to hit the sack nice and early and got a solid eight hours of sleep , allowing you to awaken rested, refreshed and energetic. You planned out and executed every meal perfectly, eating each right on time, confident that you have consumed optimal amounts of complete protein, high quality carbs and healthy fats. As you walk through the gym doors you can sense that your pre-workout supplement is kicking in, as a powerful feeling of focus, strength, and “singleness of purpose” overtakes your mind and body. You put your gym bag in the locker and are now more than ready to wage all-out war on the weights! Will this be the best workout of your life? Well, that depends…will you manage to avoid these pitfalls while training?

4
The Winter Bulk Up: Back and Biceps (Day 5)

The Winter Bulk Up: Back and Biceps (Day 5)

5
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “TITAN WEBCAST Sunday December 20th at 11am PST! www.mikeohearn.com #Mikeohearn #PhilHeath #mrolympia #HanyRambod @philheath @hanyrambod”

6
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

7
Zach Even - Esh on Instagram: “6 pm #UndergroundStrengthGym #Manasquan was tearing up the #Gym !! #Edison & #Manasquan going BIG!! #LiveTheCode365 #STRONGLife #Hustle…”

8
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

9
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

10
Bodybuilding.com on Twitter

ATTN UK! We're blowing out some of your favorite @MuscleTech products! http://bbcom.me/1TLFz3U  pic.twitter.com/U2ft5ifI2g

11
T NATION on Twitter

Done before training, this quick 2 minute drill will greatly improve your workout: https://www.t-nation.com/training/tip-do-this-2-minute-drill-before-every-workout … pic.twitter.com/5zBirKWuSi

12
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

13
T NATION on Twitter

Yes, you can hit biceps every day if they're lagging. You just need a smart plan. Like this: https://www.t-nation.com/training/tip-train-biceps-every-damn-day-for-fast-growth … pic.twitter.com/0nNC7TxIUX

14
Do You Believe in Lindy?

Strong. The word had new meaning now. For years I’ve seen how building physical strength can help improve mental and emotional strength. I’ve even documented how lifting weights changed my entire life, saved me from injury and doubt, and served as a beacon of hope for so many people in the darkest of times.

15
Teddy Bear🐻Stryker🐶Panda🐼 on Instagram: “#Repost @mikeohearn ・・・ At the Children's hospital today spreading smiles and lots of love with @strykersworld. I feel very fortunate to be…”

16
Kai Greene's BELIEVE is coming to VOD! Pre Order Now! | Generation Iron

Presented by the Generation Iron network and directed by Vlad Yudin, Kai Greene’s “BELIEVE” is a special one-man live show lifting the curtain and revealing the journey that made him bodybuilding’s most popular athlete today. Kai Greene is raw and uncut before a live theater audience in New York City. In an intimate autobiography, Kai shares the rise to his success and also plays numerous characters during his youth to document the darkest depths of his troubled past. Greene shares the deepest elements of his life for the first time ever in public. It is about fate, love, loss and perserverance.

17
T NATION on Twitter

How to time carbs for maximal muscle gain or fat loss: https://www.t-nation.com/diet-fat-loss/tip-to-lose-fat-and-keep-muscle-time-carbs-like-this … pic.twitter.com/Dxh2syeVpE

18 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Bodybuilding.com 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 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.

19
Joe DeFranco on Twitter

New #IndustrialStrengthShow w/ @MaTt_MaYbErRy is live! You guys are going to love Matt's inspirational story: https://www.defrancostraining.com/1835-2/ 

20
4 Supplements to Keep the Muscle, Lose the Fat

Sixty-one percent of your skeletal muscle contains the amino acid glutamine. After a strenuous workout, levels of it will significantly drop. This amino acid is crucial in maintaining muscle mass and fostering muscle protein synthesis. As for fat loss purposes, glutamine can offset fat storage, making it a beneficial supplement for weight loss. Let’s not also forget that as we get older, levels of human growth hormone (HGH) start to decrease. Well, glutamine increases your body’s ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle.

21
The Specifics: Five Exercises for Massive Arms

You can absolutely rock your sleeveless T to the gym for this one. Don't own a sleeveless? We wouldn't hate on your for cutting them off. The pump will be so insanely good it would be silly not to watch it in action. And chances are, you've never put this sequence of moves together. Personal trainer Sergey Pashko finds great pleasure in demonstrating the proper execution.

22
Pauline Nordin on Instagram: “Vein game going. #girlsthat #flex #muscles #workoutmotivation #gym #shelifts #bodybuilding”

23
The Best Muscle-Building Supplement Stack

You can curl, lift, and squat all day, but without the right nutrients, you’ll never build up the bulk all that hard work is intended for. Muscle needs a pool of specific amino acids and macronutrients to properly repair (read: come back bigger). Plus, certain molecules can help your muscles fight fatigue while helping you push through those last few reps that will make all the difference in the mirror. There are a lot of products and minerals that claim to help you build muscle—and science does show some of them will give you small gains. But we’re looking for the big guns—the supplements with the strongest science behind them on helping you build bulk. And if you think protein is all there is to getting chiseled, listen up: Here are the five most important supplements you should be taking to build muscle. Don't forget to also check out the best foods for bulking up without getting a fat belly.

24
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

25
Bodybuilding.com 30 Days of Fit Challenge

Want to stay strong while everyone else is in a holiday food coma? Want to learn how to use our awesome fitness resources? Ready to get psyched up for 2016 success? For 30 days, you’ll do all of this and more! Every day, we’ll give you a new challenge designed to inspire you, build your knowledge, and push your body. Post your daily progress and you could win cash! At the end, one hard-working challenger who has completed all 30 challenges will win $5,000!

26
Andrew O'Rourke® 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

27
10 Reasons You're Not Building Muscle

Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.

28
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Thanks so much for the support today from @iconmeals @strongsnax & @npcnewsonline2015 I feel lucky to have you guys on my side ・・・repost…”

29
Developing A TOUGH Mindset for Greater Success In ALL Areas Of Life • Zach Even-Esh

I was scared, I didn’t know the extent of the damage, I had heard various reports. I was worried…I didn’t know how Derick was doing or if he wanted company. My heart was heavy as I entered the door. I met his beautiful wife for the first time in Derick’s room. Just imagine what she had been going through..if you want to see what strength is all about, go to Walter Reed visit with the soldiers and visit with their wives.

30
Eating For Your Goals During the Holidays

In this video I discuss how to stay on track for your goals during the holiday season & how to avoid stressing about food. For coaching, products, seminars, or inquiries visit http://www.biolayne.com Buy Carbon by Layne Norton: http://www.bodybuilding.com/store/car... http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne

31
Robert Pattinson 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

32
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “In honor of the new @starwars movie. Here I am at 8 years old with the whole O'Hearn clan. Check out our shirts! Fun fact, 1 Year after…”

33
Photography by Godoy on Instagram: “Mr. @mikeohearn #photosbygodoy #teamohearn #powerbodybuilding #bodybuilding #mikeohearn #freakoffmyleash @mona_muresan @judithperez…”

34
Charlotte 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

35
Fighter Diet News

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

36
Kai Greene on Twitter

Flying high with your feet firmly planted in the path of increase. We're taking off to #Florida ! pic.twitter.com/dJuJ69ORgg

37
stormcabfitness on Twitter

@BioLayne higher reps with lower weight to keep volume? I am on reduced calories and can't lift as heavy, at least not for reps anyway.

38
Matt Mayberry interview - DOMINATE! - Official Website of Joe DeFranco & DeFranco’s Gym!

Joe – Thanx for introducing Matt to your industrial strength nation. His story was very inspiring – you could hear the passion in his voice with each and every sentence (much like yourself). Gr8 guest!!! Thanks to both you and Matt for taking the time to educate and inspire your audience. Thursday’s have officially become my favorite day of the week!! Hope everyone has a healthy & happy holiday!

39
Muscle Building Program 12 Week Periodization for Maximum Muscle

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Muscle Building Program 12 Week Periodization for Maximum Muscle. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

40
Sometimes Risk Is The Easy Part

We then would wonder if we would have enough air to get back up.  With all the darkness we had no idea where the water ended and air began. It was all "dark".  Once we  did get back up we couldn't see the shore and had no idea  how far it was or what direction to swim. We had to listen to the voices of those with us as this would tell us what direction to go. As we swam the voices got louder and louder and then we would  finally hit the bank and someone would toss their hand down to help us out.

41
Joe DeFranco on Twitter

New #IndustrialStrengthShow w/ @MaTt_MaYbErRy is live! You guys are going to love Matt's inspirational story: https://www.defrancostraining.com/1835-2/ 

42
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Great teaming up again with my fellow Battle Dome warrior @terrycrews! #GQ #BattleDome #MikeOhearn #TerryCrews”

43
Chalais Michaël 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

44
Improve Vascularity for an Impressive Look

Training for a pump can bring more blood flow to an area, which will make the veins in that body part more pronounced. Unfortunately, the effect is temporary. High rep, high volume training works better for bringing out vascularity. Lower rep, lower volume training has its place for building muscle but will do nothing to help you get a pump. Training for vascularity does not really exist. As stated earlier the only method to revealing your veins is to lower your body fat. Focus on training with progression and on building slabs of muscle. Being veiny doesn't really look appealing unless you have the muscle to back it up.

45
Half Reps for Full-Range Benefits?

No one will disagree that good form is important to avoid injury. But what this evidence argues is that moving the weight through a joint’s full range of motion is not necessary to increase both strength and size. Truth be told, I see several professional bodybuilders using a partial range of motion. There is an exception to this, however. When training for competitive strength events, make sure you train the way you will compete. If a competition squat is thighs parallel to the floor, then train down to parallel.

46
6 Reasons Why You're Soft

Can’t ditch that flabby physique? Learn why you’re not as lean and ripped as you want to be.

47
Sagittarius Horoscope for Friday, December 18, 2015

Friday, December 18, 2015 - Although it's nearly impossible to sustain a high level of enthusiasm all day, no one will notice that you're experiencing doubt. Still, you don't want anyone to know you're covering up a dance with low self-esteem today. Nevertheless, you feel vulnerable while the Sun in your optimistic sign squares the elusive Pisces Moon as she hides out in your 4th House of Security. The irony is that your friends and associates are likely to stand by you now no matter what. Taking a risk and sharing your concerns could foster the nurturing environment that you need.

48
Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

49
100-Rep Sets

Alternately, you can work 100s into your usual routine as a shock treatment. Do an occasional century set session for a lagging body part, or rotate such workouts so that all body parts get the treatment from time to time. Not only can this jump-start new growth, but it can also recharge your training in general, especially when you have nagging injuries. Don’t have time for your usual workout, or your joints are still reeling from your last one? Do one set per exercise for 100 reps. Such a routine will be faster and also allow you to train around injuries. You may look a little crazy and a lot weaker doing marathon sets. But, if used only occasionally, 100s is a smart way to foster heavyweight gains.

50
10 Things She Wishes You Knew About Sex

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.

51 T NATION on Twitter
52 10 Ways You Can Avoid the Gym and Easily Still Lose Weight
53 Bad Shoulders or Low Testosterone?
54 Stay Honest on Active Rest Day With These Moves
55 5 Ways To Recruit More Fast-Twitch Muscle Fibers
56 Arnold Schwarzenegger Reflects on Training at the Mecca
57 BSN Syntha-6 Isolate at Bodybuilding.com
58 Rise of the Machines
59 Dexter Jackson: Armed and Still Dangerous
60 Cross Your Back for Shredded Abs
61 7 Heart-Healthy Oils To Supplement Your Diet
62 Asia Monet Shows YOU How To Make DIY Emoji Christmas Ornaments
63 20 Moves For a Jacked Back
64 Are Planks Overrated?
65 The Best Total Protein Supp
66 Lightsaber Fitness: 'Star Wars' Fans Receive Jedi Training
67 Forget Motivation. Find Your Pulse.
68 T NATION on Twitter
69 7 Liquor Essentials Every Party Host Needs
70 Carb Loading: Find the Formula For You
71 EVLUTION NUTRITION LeanBCAA at Bodybuilding.com
72 The Perfect Thing to Say to Everyone at the Party
73 Safety Bar Squats for Jacked Quads
74 M&F Iron Maiden: Jamillette Gaxiola
75 4 Easy Party Foods to Impress Your Guests
76 T NATION on Twitter
77 Quick Fix: Barbell Walking Lunge
78 MuscleTech Phase8 at Bodybuilding.com
79 Supplement Company Of The Month: Vega
80 Brendan Blair on Twitter
81 John Blowe on Twitter
82 Ho-Ho-WHOA: Santa’s Transformation from Jolly to Jacked!
83 Jimmy Smith on Twitter
84 Jesse Westover on Twitter
85 Joe Alfonso on Twitter
86 8 Reasons Your Biceps Are Flat
87 Connect Four Bodyweight Workout
88 7 Reasons Dumbbells Are Better Than Barbells
89 5 Reasons Your Deadlift Sucks
90 The Truth About Nutrient Timing
91 7 Reasons to Put Fat in your Protein Shakes
92 Teddy Bear🐻Stryker🐶Panda🐼 on Instagram: “#Repost @iconmeals ・・・ Icon Meals representative @Mikeohearn took it upon himself today to attend the local children’s hospital with his…”
93 Smarten Up Your Routine