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WATCH: True Age vs Training Age

There are rules about training age that apply whether you're 15 or 50.

STRONG Life 105: Training to Be Dangerous & Why Convenience Is Your Enemy • Zach Even-Esh

STRONG Life Podcast Episode 105 - Training to Be Dangerous & Why Convenience Is The Enemy. This episode comes to you from a question that came in from a Strength Coach who attended a business seminar I held some 6 or 7 years ago. With my fires charging, I had just handed in my key …

Arnold Prep Week 1 Day 6 Speed Bench

speed bench day

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1 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


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

Tip: The 5 Minerals for Muscles | T Nation

If you're a plain old human, you're also likely deficient in magnesium. By some estimates, up to 80 percent of Americans aren't getting enough magnesium and may be deficient. And then there's the exercise thing, which also applies to magnesium. The more you sweat, the more magnesium you ooze out.

Is Cutting Carbs The Key To Fat Loss?

Savvy nutrition and fitness enthusiasts know there's more than one way to do things. They've seen firsthand that a variety of diets—not just one—can improve health and weight loss, particularly when it comes to overweight fitness novices. But in the media and culture at large, an answer this reasonable has never sufficed. Low-carb and low-fat proponents have waged an epic battle over the past few decades, with each camp eager to use new studies as a knockout blow for the other.

Best Moves for a Bigger, Stronger Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

Tip: Full-Range Pull-Ups and Pulldowns Suck | T Nation

But things don't just end there. A well-intentioned lifter may think he's staying two steps ahead of the game by not allowing the shoulder blades to rise up by keeping them packed down for the entire duration of a set of pull-ups or pulldowns. This will fatigue the muscles holding the shoulder blades down and they'll eventually tire out, especially with a heavy load. What you need to do is reset them between each rep.

5 Best Gym Exercises to Prep You for the Slopes

Planning a ski trip with your buddies? Here are the best moves to prep your body for your trip—so you’re not the guy who quits after day one.

7 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the stronger your immune system will be. Probiotics are often referred to as “good bacteria”—they help the body absorb important vitamins and minerals, including calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few. Work these probiotic foods into your eating routine to boost your intestinal—and overall—health.

Ab Training: 6 Reasons Your Abs Aren't Showing

Have you been spending hours in the gym working on your abs without seeing results? You may be making one of these errors! Here are 6 reasons your abs aren't showing.

Tip: The Leg Exercise Everyone Needs | T Nation

Are those your legs or are you riding a stork? If you've ever been the butt of that joke, add this to your leg day.

Pro 100 by Mutant at - Best Prices on Pro 100!

I tried two tubs of this whey. Birthday Cake was outstanding, tasted like yellow birthday cake and at times Little Debbie Christmas tree cakes. Needless to say, the Birthday Cake was solid. As for the Peanut Butter Chocolate Chip flavor... It was the worst flavor of whey protein I've ever tried. It was drinkable, but unlike the Birthday Cake flavor, I dreaded the thought of having to down this flavor. It tasted completely artificial (almost like how Yoohoo chocolate milk tastes), and it didn't taste like peanut butter or chocolate chip. Speaking of chocolate chips, they're inside the Peanut Butter Chocolate Chip flavor and for what reason other than to get stuck at the bottom of a shaker cup and live a hopeless dream in the sink, I'm not sure. As for both flavors, I generally mixed 1 scoop with 10oz of Soymilk/water, mixed well. Highly recommend the Birthday Cake, as for the (we do not speak of that name), I would not wish that upon my worst enemy.

12 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

Instagram photo by @therock • Dec 3, 2016 at 5:59pm UTC

Instagram photo by Flex Lewis™ • Dec 3, 2016 at 5:29pm UTC

Kai Greene on Twitter

If you didn't see me eat it, did it really happen ?

Ladies: Make 2016 The Year Of Muscle!

Did You Make 2016 the Year of Muscle? Finish Strong : from @Fighter_Diet &…

4 Moves for Bigger Biceps

This combination of free weight training, the constant tension provided by cables and a gymnastics-like strength move will provide a spark to help bring up even the most stubborn of biceps peaks. And because no good pair of arms is complete without adequate forearm and grip strength, Burwell threw in a grueling farmer’s walk with four dangling kettlebells. Expect some next-day arm soreness after this one.

How Charles Dixon Built One of Bodybuilding's Widest Backs

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5'4" Columbu sported collarbones as wide as 6'2" Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him. Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals. Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement.

M&F Iron Maiden: Ana Cheri

AC: I was once doing a pretty risqué bikini shoot on the beach in Malibu and this school field trip came around the corner out of nowhere.  I scrambled to find a towel.  At first I was so embarrassed and then we just laughed about the whole thing, the timing was awful, but the look on the parents’ faces was priceless!

7 bad habits that keep getting you sick

The best way to ward off the flu—aside from becoming a hermit and living in a bubble—is getting the flu vaccine. The flu shot keeps you protected for about six to eight months, so aim to get it in October. That's well in advance of peak flu season, which typically strikes in January or February.

5 ways to keep your facial hair from getting gross

Here’s some good news for all the bearded dudes out there: According to a recent survey conducted by PlentyOfFish, the goatee, the mustache & beard combo, and the 5 o’clock shadow are going to be the sexiest trends in men’s facial hair for 2017. Point being, girls dig it.  But here’s the thing—without the proper TLC, your facial hair can quickly go from sexy to, well, kind of nasty. Check out these easy ways to keep it fresh and clean, and you can be sure your girl will never get grossed out by the hair on your face.

5 Rookie Mistakes in the Gym

The hardest step is to make the decision to get in shape. Don't make these missteps when you hit the gym.

4 Reasons to Front Squat

For far too long, the front squat has served as the red-headed stepchild of squatting variations . You can’t front squat as much as you can back squat, so you simply discard it – toss it into the pile of lifts less regarded. But this in the realm of physique-building is a catastrophic, tactical mistake. The front squat engages your quads to a greater degree and, because of the more upright body positioning required, hammers your core to its minerals.

10 of the Weirdest Studies that Reveal What Makes You Attractive to Women

Frugality probably isn't the characteristic you'd expect women to find especially attractive in a guy, but that's precisely what a  study  from the University of Michigan discovered. Women, no matter how old, value and are more drawn to men who aren't big spenders. And the type of saver you are heightens or hurts this level of attraction. Experimental savers (i.e. someone who puts money aside for a trip abroad in the next few years) and investment-oriented savers (i.e. the guy saving for a down payment on a house) are leagues beyond materialistic savers (i.e. the dude saving to soup up his Jeep). Your ability to save speaks to your level of maturity, sense of control, and priorities.

Phil Heath on Joe Weider and Bodybuilding in the Olympics

Meeting Joe Weider was one of the best moments in my life because he so believed in bodybuilding as a sport, and in the athletes, that he created an empire. The industry would not exist without Joe and Ben Weider. I met Joe in 2005 in Woodland Hills, CA. He wanted to look at my arms. He asked, “Can you flex?” And he gave me some tips and then he turned to Peter McGough, FLEX’s editorial director at the time, and said, “You need to sign him right away.” Peter said, “Already done.” – FLEX

Dan Wusto on Twitter

@BioLayne Training for hypertrophy via periodization, is it mandatory to adjust sets/reps as load changes to continue to increase volume?

Stephanie Pio on Twitter

@BioLayne thanks for the #ph3trainer peaking advice. 399.99 wilks and a 744 total today, far overshooting USPA elite requirement of 704

Instagram photo by Mr. Olympia LLC • Dec 4, 2016 at 5:29am UTC

Deficit DL 675x6

675x6 3 sets on a 2" deficit today. Did one down set at 655 because I wasn't able to maintain my RPE #TeamEliteFTS #EliteFTS #TEAMFUCKIT #STRONGTHESULLIVANWAY @underthebar @mundosworldtraining keeping me healthy and strong leading into the #CETCUSOPEN #LIVEWELLPHARMACEUTICALS

30 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 of the best 3-move dumbbell workouts for muscle

"You can mix and match all of the workouts below to create nearly endless weekly programming," Perkins says. Aim to complete any three routines on non-consecutive days per week. "For example, you could do workout 2, 7, and 8 if you want to focus on legs and chest," she explains. "All of these mini-workouts are designed to work together as long as you allow for one day of non-strength training in between each."

The 6 Worst Exercises for Heavy Lifting

At some point, if you want to build a no-nonsense physique you are going to have to lift some heavy pig iron.As discussed in a previous article, this can be done safely, but only with certain exercises. It all comes down to movement selection—performing the wrong moves can be unsafe and a good way to get acquainted with a local orthopedic surgeon.

Risto Sports 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

Tip: Fix Your Cranky Shoulders and Ugly Posture | T Nation

This quick drill does it all: makes your shoulders feel good, loosens up your stiff back, and even helps with posture. Try it.

5 Killer Cardio Options

If something requiring a bit more skill is more your style then boxing could just be the thing for you. Boxing is not only an awesome calorie burner but also a great way to get out some extra aggression if the need arises. When done with a sparring partner or coach, boxing is also a great way to increase your coordination. I find that simple combinations working in three-minute rounds and then swapping with your partner work best to pack the biggest punch. Using a heavy bag if you have access to one is also a great way to incorporate some kicks, which are great for the legs and core.

Low-carb diet winter recipes that won't kill your six pack

With winter upon us, it's only natural to turn to "comfort foods," which can turn your six pack into a big one pack. Instead, cozy up to these 10 healthy, lower carb meals which contain between 8 to 24 grams of carbs per serving. While they're low in carbs, they're not low in protein: Each contains a nice dose of protein to help you maintain and build muscle all season long.

Is Your Rest Between Sets Too Short to Maximize Growth?

The length of a rest period between sets is believed to be important for muscle hypertrophy. In the past, it was touted that short rest periods were associated with greater spikes in hormones such as growth hormone and testosterone. Subsequent research has brought the importance of temporary shifts in hormones into question. Nevertheless, short rest periods increase metabolic stress in the muscle, and this has been suggested to be one possible mechanism of blood flow restriction to produce muscle hypertrophy. On the flip side, short rest periods are known to accelerate fatigue and limit the number of reps a lifter can perform. A recent study published in the Journal of Experimental Physiology reports the results of a study comparing long and short rest periods.

The Winter Bulk Up: How to Gain Muscle in 4 Weeks

3. The Bulk Up plan revolves around "straight sets" versus the use of "super-sets" or "tri-sets". Once you complete a set of an exercise you will rest, then repeat for the prescribed number of sets that follow. This is another strategy to allow for ample recovery. The only time "tri-sets" will be used are for short ab/core workouts at the end.

Steve Helling on Twitter

With 6 kids, it takes a demigod to get us to go to the theater. (Also, I'm trying to convince them that @TheRock is their uncle.) #Moana

13 top songs to get you going at the gym

The heavy-metal lover made the long walk to the Octagon as "The Immortal" rained down from the speakers of the American Airlines Arena in Dallas, Texas. Jamey Jasta, the lead singer of Hatebreed, wrote the song -- with a little help from Brown -- after the two met at a concert.

The Workout Plan to Get Jacked Like Nick Jonas

Nick Jonas’ body is a lot like his career: It just keeps getting better. You wouldn’t have predicted it back in the day, but this teen singing idol has exploded into not just a Hollywood star but also a physical powerhouse—which is all the more impressive when you consider his grueling schedule and the demands of living with type-1 diabetes. Here, his get-ripped regimen.

Super Shoulders

Superhero physiques aren’t born in an instant twist of fate. They are studiously constructed via intensive effort, rep by rep, over months, years, even decades, without a deus ex machina transformational moment to immediately turn the clock forward. Juan Morel has been hard at work at Bev Francis’ Powerhouse Gym in Syosset, Long Island, sketching out a new and even more imposing physique.

Mike Titan O'Hearn on Twitter

@HeathEvans44 @CTFletcherISYMF my boys talking about running. Stop that nonsense and let feast. Heath you're driving. Pick up Me & CT

6 Bench Press Variations for More Mass

Tips: One close-grip burn-out workout for your triceps is to complete five full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place one board on your chest. Perform five reps. Then, again without racking, have a partner place two boards on your chest and complete five reps. Then, without racking, have a partner place three boards on your chest and complete five reps. Do this again with four boards. By the end, you’ve done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout. Close-grip bench presses and board presses can also be done with bands and chains.

Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

CT Fletcher on Twitter


Bandbell E-Maxx Squats 12.3.16

Superset: Bandbell E-Maxx Squats & Leg Extensions 7.16.16

Superset: 1.5 Lying Leg Curls & Hip Thrusters 12.3.16

Superset: 1.5 Lying Leg Curls & Hip Thrusters 12.3.16

Jeff Bosley 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

Same Weight, Not as Lean as Last Cut. Help?

the first one is my picture from 2 years back the second is current but both were at the same weight but my first pic i look leaner why i need help im even thinking of getting a personal trainer please need advice thanks

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72 On Trial: Linear Vs. Reverse Linear Periodization
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75 Layne Norton, PhD on Twitter
76 Danny-Boy Hatchard on Twitter
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78 Men's Fitness on Twitter
79 Muscle & Performance on Twitter
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