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At The Underground Strength Gym, you will NOT find a pretty gym with fancy equipment, air conditioning and flashy gimmicks. We’re NOT about gimmicks or the latest fad. We’re not about trying to impress with you fancy buzz words like “core strength”, “functional training”, etc.

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1
Tip: When You See Food This Color, Eat It | T Nation

 Science is always looking for a pill that mimics the effects of exercise. We already have one. It's called the blueberry. The fruit is rich in a particular anthocyanin called cyanidin 3-glucoside and multiple studies have shown it causes muscles to slurp up carbs from the blood. That way, you give muscles what they need to grow while simultaneously preventing fat cells from expanding.

2
4 Reasons Red Meat is Overrated | T Nation

Things have reversed themselves slightly since modern meat eaters prefer a leaner cut of meat, but today's meat is still a lot fattier than nature intended it to be. The fat is mostly saturated, but much of the rest of it, courtesy of the corn diet, is comprised of way too many omega-6 fatty acids. The ratio of omega-6 to omega-3 should be 3 or even 2 to 1, but thanks to all that corn the ratio is more likely 20 to 1.

3
Tip: For Fat Loss, Faster is Better | T Nation

Conventional wisdom says you should lose body fat slowly to build sustainable long-term habits, prevent metabolic adaptation, and fight muscle loss. But I think aggressive, 30-45 day fat loss phases are better than the long, slow, and steady approach. Here's why:

4
Tip: The Law of Metabolic Efficiency | T Nation

When it comes to metabolic efficiency, the most efficient metabolisms extract calories and store them more easily, losing less of that energy as heat. A less efficient metabolism doesn't extract calories as well and loses more of them as heat. If it's fat loss you desire, then a LESS efficient metabolic engine is what you want.

5
How Not to Lose Your Gains | T Nation

The degree of strength you'll lose during time off will vary depending on your genetics, age, training experience, what muscle groups we're talking about, how much time you take off, and whether it's a complete break (no training) or a partial break (reduced training).

6
Men's Fitness on Twitter

Day 4: Build up your entire body with the Classic Iron Workout Program designed by @CHCrossFit ’s powerlifting coach Sean Collins. pic.twitter.com/JxR2TsWaN4

7
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

8
Tip: Strengthen Your Deep Core Muscles | T Nation

Strong "deep core" muscles support the spine and therefore the entire body during explosive movements. If those muscles are weak, the nervous system serves as a protective mechanism due to inadequate core strength. One exercise prescribed to target these muscles is the "stir the pot."

9
Bodybuilding.com on Twitter

Enjoy your Food! 5 Steps To Put The Joy Back Into Your Diet! #Bodybuildingcom #BuildYourBody Learn more: http://bbcom.me/2B37rkI  pic.twitter.com/qsCAZnIJY6

10
BJ McKenzie's Viewers Choice Shoulder Workout w/ Q&A | Spokesmodel Contest

Tired of your usual training routine? Add something new! Bodybuilding.com’s Spokesmodel Search finalist BJ McKenzie is letting you, the viewer, choose the exercises for this shoulder workout. Premium Fitness Plans ► http://bbcom.me/2AnE4d2 2018 Spokesmodel Search ► http://bbcom.me/2Am61lN Promos & Coupons ► http://bbcom.me/2AjpFPb | Follow BJ McKenzie on Social | Instagram ► @bmackpack - http://bit.ly/2AkFFAB YouTube ► http://bit.ly/2AkDcWS | BJ McKenzie's Viewer's Choise Shoulder Workout | 1. Superset - FST-7 Sets Rope Face Pulls - 8-15 reps DB Lateral Raises - 8-15 reps 2. Superset - 4 sets Arnold Press - 8-12 reps Upright Rows - 8-12 reps 3. Superset - 4 sets Front Raises - 8-12 reps Dumbell Shrugs - 8-12 reps ========================================­===== | Recommended Supplements | Pro Jym Protein ► http://bbcom.me/2Amo0Zi - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Cellucor C4 Pre-Workout ► http://bbcom.me/2Akp4g1 - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* Optimum Nutrition Gold Standard 100% Whey ► http://bbcom.

11
4 Great Ab Exercises Nobody Does Right | T Nation

The hips need to be kept high and locked in place throughout the entire set to avoid using the hip flexors and allow a full range of motion. Dropping the hips too low won't allow you to do a full crunch. Moving the hips during the reps means you're using your bodyweight and hip flexors to do the movement. Keep those hips high and still so the movement comes only from the spine.

12
Tip: Saying This Will Make You Stronger | T Nation

Stephens conducted another study in 2011 that was a follow-up to his one on profanity and pain. It found that people who swore routinely showed less of a pain tolerance effect. In other words, if you speak "Army Creole" where every other word would singe the downy hair off a church girl's perspiring upper lip, it's not going to be as effective in relieving pain.

13
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."

14
Tip: Eat Less, Exercise More? Not Always. | T Nation

You can do this with your metabolism by learning to play a different type of game than "eat less, exercise more." Most people use this simplistic mantra, and therefore view the metabolism as a calculator. They believe it has a linear, predictable, and stable function. All that's necessary is to punch in the right numbers and weight loss utopia is achieved. Of course, this isn't true in practice.

15
Tip: Front Squat Without Wrist Pain | T Nation

These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.

16
Tip: Find YOUR Perfect Squat, Not Someone Else's | T Nation

17
Tip: Don't Fall Prey To This Medical Mistake | T Nation

You may be the healthiest son of a gun who ever lived, with an industrial grade, steampunk cardiovascular system with flexible, unclogged arteries and veins like garden hoses, but it's possible, even likely, that you'll be diagnosed with high blood pressure the next time you put on a butt-exposing gown at the doctor's office.

18
FLEX on Twitter

The nutrition info you need to know if you want to get shredded: http://bit.ly/2AxiIqz  pic.twitter.com/WTsJbVOUei

19
Men's Fitness on Twitter

Burn fat and build athletic power, strength, and endurance with this workout: http://bit.ly/2niPR1n  pic.twitter.com/6fFEMTOLt2

20
Instagram post by Shawn Ray • Dec 4, 2017 at 12:34am UTC

21
FLEX on Twitter

Frank Zane's advice on building a symmetrical physique: http://bit.ly/2ipieuE  pic.twitter.com/PVBhp02cLB

22
Tip: Willpower is Skillpower | T Nation

When you understand the law of psychic entropy you start to realize that willpower is more like "skillpower." Willpower isn't something you either have or don't have, it's something you develop through mindfulness and practice. Think of it as a conscious approach to charging your battery.

23
FLEX on Twitter

Superset workouts, tips, and tricks for every body part: http://bit.ly/2A8OnSw  pic.twitter.com/Yx0zXzNg7G

24
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

25
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

26
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

27
Tip: The Right Reps for the Right Equipment | T Nation

Also, it's been my experience that using extremely heavy dumbbells for low reps can cause a lot more nagging injuries. This is because, unlike the barbell, you don't have a secure rack to remove the dumbbell from and get it into position. Trying to throw yourself back onto a bench with a couple of 120 pound dumbbells in your hands can sometimes lead to a disastrous accident.

28
Instagram post by EliteFTS • Dec 8, 2017 at 1:15am UTC

29
Generation Iron's Second Annual Bodybuilding Awards | 2017

The judges have already cast their vote at the 2017 Mr. Olympia – now it was time for the FANS to decide who the true best athletes of 2017 really were! From December 1st to December 31st – you can cast your votes in 12 different categories displaying the best of the best.

30
T NATION on Twitter

This powerlifter is starting a new plan for his next meet. Check out his detailed training log: https://forums.t-nation.com/t/my-quest-for-a-1500lbs-total/231979/55 … pic.twitter.com/BFSrPBhnx2

31
Kai Greene on Twitter

NOW AVAILABLE KAI GREENE X RYDERWEAR http://www.ryderwear.com/shoes  . This is your chance to own the exclusive, limited release, signature series lifting shoe. . Never to be sold at retail & never to be produced again, the @Ryderwear X Kai Greene shoe is available while stock lasts pic.twitter.com/UvnG4lAsvt

32
Zach Even - Esh on Twitter

Here's some Morning listening aka THUNDER. #STRONGLife Podcast 136 | Dane Miller | Garage Strength Gym | Farm Living & Earth Fed Muscle http://sumo.ly/Kx9f 

33
Rich Gaspari on Twitter

I'm back with Season 2 of #WorkoutWednesday 's along side #TeamGaspari Athlete @hideyamagishi !! Check out our fifth episode, Concentration Curls!! pic.twitter.com/fgeuERmPXj

34
FLEX on Twitter

Shoulders are complex – here are 6 exercises to hit all three heads: http://bit.ly/2BEhwCb  pic.twitter.com/3PUDpXPtuv

35
The Best Time to Take Creatine

36
Instagram post by Shawn Ray • Dec 6, 2017 at 5:26pm UTC

37
Biotest on Twitter

Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition. https://biotest.t-nation.com/articles/tip-cardio-carbs-and-the-goldilocks-zone …

38
FLEX on Twitter

Mark Wahlberg's been clean-bulking and shredding fat: http://bit.ly/2AmaRw9  pic.twitter.com/KBasDAXWux

39
Tip: The Most Complete Biceps Exercise | T Nation

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.

40
Men's Fitness on Twitter

Missing #GameofThrones ? These will help you get by. 15 gorgeous photos of @GameOfThrones actress Nathalie Emmanuel: http://ow.ly/eg7l30h6RVF  pic.twitter.com/AUimYeMvZK

41
Tip: Unbalanced Training for Bodybuilding | T Nation

You often hear that you have to balance the ratio of pushing to pulling and upper body to lower body to achieve a balanced physique. I disagree. This advice is good for a beginner, but not for intermediate/advanced lifters. Training in an unbalanced or non-symmetrical fashion works great for me.

42
Tip: Start Leg Day With This Movement | T Nation

Because of the nature of the exercise and the full range of motion, I'd also be inclined to use this exercise over certain dynamic or static stretches for cooldowns, depending on the athlete. If you feel like stretching isn't working for you and you're still constantly stiff and tight the day after your workouts, then this is definitely something to try implementing into your training.

43
Men's Fitness on Twitter

Would any of these stand a chance against #JohnWick ? Don't miss the wild and crazy picks at the end. 21 actors @JohnWickMovie should fight in ‘John Wick 3,’ according to Men's Fitness readers: http://ow.ly/Sg8930h5soC  pic.twitter.com/V6IDACiuw1

44
Bodybuilding.com on Twitter

Ultimate Protein FAQ: 10 Common Protein Questions Answered! How much protein should you eat? Is it safe? What's the best source? Get the answers to your burning questions right here! #Bodybuildingcom #BuildYourBody Read More: http://bbcom.me/2jqqQlo  pic.twitter.com/jLGgw87up8

45
T NATION on Twitter

This lifter wanted to double-check his deadlift technique. See the video to catch the big mistake he made: https://forums.t-nation.com/t/j4gga2s-6-month-solution/234321/185 … pic.twitter.com/y8GVQoHEw5

46
FLEX on Twitter

Can a bodybuilder really consume too much protein?: http://bit.ly/2nzVvRZ  pic.twitter.com/z5QdZSJdHX

47
Saturday Leg Training

The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym.  I trained alone and continued to include blood flow restriction, aka occlusion training. Here is what I did…

48
Instagram post by Zach Even - Esh • Dec 7, 2017 at 10:53am UTC

49
Joe Rogan on Twitter

hey joe big fan from UK, I dnt no if u read my msg b4 but I don't think u realise how much of a positive influence & role model for men and women in UK. #peace #health #happiness #teampeople #jrp #karladamscomedy #newcomedy

50
T NATION on Twitter

This beginner has been training for 5 months so far. Experienced lifters are reminding him to think long-term: https://forums.t-nation.com/t/is-my-progress-good-for-5-months-lifting/236558 … pic.twitter.com/lRLDXugDxZ

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