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146 | Matt Wenning | How to Keep Getting STRONGER • Zach Even-Esh

STRONG Life Podcast 146 with Matt Wenning. Matt is the owner of Ludus Magnus Gym in Columbus, Ohio. Matt is a world record holder in Powerlifting and consults with strength athletes as well as the tactical community from the Military to Fire and LEO departments. This conversation was awesome as we discussed how to consistently …

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The best way to add weight is through the whole foods in your diet, but sometimes that's just not possible. These three products will help you get the extra calories you need to bulk up—without wearing out your jaw muscles.

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4 weeks on the Velocity Diet to lose maximum fat and preserve maximum muscle. Learn more about the plan: …

Sagittarius Horoscope for Thursday, January 25, 2018

Thursday, January 25, 2018 - You are transforming in ways that are not obvious to others, yet your heightened awareness is part of a trajectory that will ultimately lead you to fulfill your destiny. But trying to understand the larger picture now could be a wasted effort. There are additional pieces that still need to fall into place. In the meantime, keep an open mind and an open heart. Believe in the unexplainable today. Lao Tzu wrote, “The key to growth is the introduction of higher dimensions of consciousness into our awareness.”

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Hamstring Exercises for Bigger Legs

Many bodybuilders, even those who compete at a fairly high level, neglect their hamstrings to some extent. The only way to be sure the hams receive sufficient attention is to either train them first on leg day, or have a distinct training day for them apart from quads. It sounds simple enough, but you’d be surprised at how many bodybuilders don’t do either. Why? My best guess is that they assume hitting them on leg day after quads is fine. Unless you have some gifted genetics that allow your hams to respond very well to any type of training, that won’t cut it. By the time you have done a slew of other movements like leg extensions, squats, leg presses and hack squats, there is simply no way you could still have enough energy to do justice to a proper workout for the hamstrings. If you think so, go take a look at your legs sideways in a full-length mirror. Do they sweep outward and have that “drop” or “hang” to them when pressed up against the other leg? If not, you haven’t been training them correctly. Do them first on leg day or hit them on another day, and give them a fighting chance to equal your quads.

4 Mistakes Men Still Make in The Gym | T Nation

I once did an interview where I said something to the effect of "just because you go into the gym and you're having an amazing day and you squat 650, it doesn't make you a 650 squatter." This was taken completely out of context and everyone missed the point, which is this: If you're setting up training cycles using some sort of periodization, you never take your true one rep max and factor that in. You use a number for your training cycles based off something you can do even on a bad day, or something that would be a very modest PR.

The Most Important Movement Pattern | T Nation

A hip hinge is a hip hinge, plain and simple. Although much of the info here illustrated using the RDL example, the mechanics involved in any hinge movement, including RDL's, good mornings, kettlebell swings, single leg RDL's, and cable pull-throughs, remains very similar from variation to variation.

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Don't make these common squat mistakes:

The Squat Is Overrated | T Nation

Research backs this up. One such study from Fonseca et al. had a bunch of participants do a whole range of quad exercises (squats, lunges, leg presses and deadlifts), and a different bunch do squats. While the multi-exercise participants achieved growth in all four parts of the quads, the squat-participants consistently lacked growth in the rectus femoris.

Tip: A Common Chest Training Mistake | T Nation

Dumbbell flyes provide little to no force on your pecs when your wrists are directly above your shoulders. However, since cable flyes involve working against 45-degree force vector (the cables themselves), your pecs end up dealing with a great deal of load when your hands are directly in front of your shoulders.

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Here are @StrongSupps top 10 pre-workout supplements for 2018. #staystrong #sponsored

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Beyond The Freaks: More People Use Synthol Than You Know | The Breakdown Clip

Preview: Real bodybuilders can spot synthol users beyond the freaks. The unfortunate side of the digital age of social media and personal online profiles is the celebritizing people who do stupid things at an alarming pace. This isn't anything new (remember MTV's Jackass?), but is happening much more often because of the exposure the internet provides across the world. One such version of this are the synthol freaks. Men and women who inject themselves with so much oil that they look like ballooned cartoon characters. They are so shocking that they rake up millions of views, likes, clicks, and get talked about on news channels and networks. But synthol use goes beyond just the freaks - perhaps even more than you could possibly imagine. In this preview clip of our upcoming episode of The Breakdown, Shawn Ray, Tifanny Urrea, and Mac Trucc discuss the shocking videos and pictures of "popular" synthol freaks... but also discuss how a real bodybuilder who has trained for decades can spot people who secretly use oil to tidy up some lacking areas. Check it all out in these clip above and make sure to catch the full episode tomorrow February 7th! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.

12 Little Changes For Big Gains | T Nation

Focus on process goals, which is a nifty trick I stole from strength coach Greg Nuckols. These are tiny, bite-sized, manageable goals that will help "supplement" the bigger picture. Revamping one's nutrition or dietary habits is often the first hump to tackle with any fitness goal and can be a daunting task to say the least. So daunting that people are quick to abandon ship and get frustrated if they don't look like The Rock within three months.

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Ratchet up your pulling and pushing power with these 5 muscle-building workouts:

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The workouts, diet, and supps that built one of bodybuilding's top classic physiques:  @dymatize

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Get your swing on—and get shredded. These time-tested, expert-approved moves will help you sculpt muscle and burn fat. #training #kettlebells #GymLife #TrainHard 

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Podcast Episode 15: The Ins And Outs Of Ketogenic Dieting For Athletes - Part 2 #Bodybuildingcom #BuildYourBody Listen here:

Episode 6: Do Synthol Freaks Give Bodybuilding A Bad Name? | The Breakdown

People need to stop lumping in synthol freaks with the word bodybuilding. Synthol Freaks - wether you love them, hate them, or love to hate them, you've probably seen these strange distorted people on your social media feed or YouTube in the past. Men and women who use synthol oil injected into their body parts to create the illusion of massive muscle. And we're not talking about realistic mass monsters here... we're talking about full blown cartoon-sized lumps across the body. Is this due to some addictive disorder or just plain stupid people doing stupid things? It's impossible to tell without deeper research but one question stands out for our industry - do synthol freaks give bodybuilding a bad name? True bodybuilders and fans know that these kind of people have no connection to professional bodybuilding. They hardly have any connection to the term bodybuilding whatsoever. But what about the average public? Do they blindly see these strange synthol abusers and use that as another mark against the "freakish" world of bodybuilding? Shawn Ray, Tifanny Urrea, and Mac Trucc dive in to decide just how much of a mark these strange sensational people make on the bodybuilding industry.

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Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

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GENERATION IRON’s, Shawn Ray, Tifany & Guest, Mac Trucc! Episode 6: Do Synthol Freaks Give Bodybuilding A Bad Name? | The Breakdown  via @YouTube

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I have spent almost 3 decades under, behind, and fighting a stupid barbell. I've worked with some of the best minds in the world in the fields of exercise science and nutrition. I've helped to improve the strength, health, and wellness of those from all walks of life, and all shapes and sizes. From elite level powerlifters, to Olympia stage bodybuilders to stay at home moms. I've been published in t-nation,, Muscle and Fitness, Flex Magazine, and countless others.

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Here’s everything you need to know to get the most out of your preworkout supplement!

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

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.


The quads are a group of four muscles of the front thigh—the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The rectus femoris is the central quad muscle, the vastus lateralis is the outer quad muscle, the vastus medialis is the inner “tear-drop” quad, and the vastus intermedius is not visible because it’s beneath the rectus femoris. The tendons of insertion of the four quadriceps muscles form the patella—knee cap—tendon.

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Want to build killer biceps? Try these killer sessions and watch your biceps grow by bounds.

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8 of the most effective compound exercises for building functional strength and power:

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2018 NPC Shawn Ray Hawaiian Classic welcomes the Return of Clothing Sponsor, STR8SHREDDED! Join us November 10th at the Hawaii Convention Center! SRHawaiianClassic @GenerationIron

Tip: Boost Biceps Growth, Instantly | T Nation

Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.

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Smash your next chest day with this pec punishing workout:

Tip: Do You Need to Do Front Raises? | T Nation

In practical terms, you don't need to do exercises like dumbbell front raises if you've already been doing a few compound pressing exercises of different angles, especially exercises like incline presses and overhead presses.

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Always want to get one more thing in before you finish your workout? These are perfect ways to build muscle—and win one over your workout buddy. #training #GymLife #fitness 10 post-workout partner challenges: 

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Tip: How to Look Good for the Ladies | T Nation

Even Frank Zane type physiques take last in a line up of far less muscled physiques when it comes to sex appeal. If your argument is that overly muscled guys are getting all the action at fitness expos I'd advise you to get out of the house once in a while. Grasp the very difficult idea that there are women existing outside of fitness. I know, it's crazy, but it's true. If you drop the name Jay Cutler around a female, she's more likely think you're talking about the quarterback, not the bodybuilder.

Believe in YOUnicorns! #DreamBigWithClaires

We are on an epic search to find dreamers! Asia, Maesicae and Ava tell us all about how they believed in themselves, dreamed big and achieved their dreams. Asia Monet Ray - Maesicaesofficial - Avahetzel - Claire's wants to celebrate your confidence, determination, and the inspiration you bring to learning a skill and achieving your goals to make your dream a reality! We want to hear all about it! Enter our contest for a chance to win a trip to LA, participate in a Claire’s photo shoot & be honoured at the Dream Big Awards! No purchase necessary. Contest ends February 19, 2018 at 11:59pm. For official rules head to Subscribe for more videos! Follow Claire's on Social Media: US & CANADA Facebook - Twitter - Instagram - EUROPE Facebook - Twitter - http://twitter.


Why Is Combo Cardio So Effective? Most of the key benefits of combo cardio have to do with burning stored fat, but it also has muscle-building benefits. First, the high-intensity intervals not only burn calories while you’re doing them, but they also set you up with long-range fat-burning abilities by stimulating a huge EPOC effect. Because high-intensity intervals are hugely anaerobic, your body consumes oxygen—and, therefore, energy—at a much higher rate for many hours after your workout. The research differs and is still ongoing, but the general consensus is that the EPOC effect continues for at least 48 hours and possibly as long as 72 hours after your workout. That means your metabolism works at a much higher rate for as long as three days after your workout.

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Dwayne @TheRock Johnson is about to make a ton of money for his next action film. Find out how much—and who might direct the #FastandFurious spinoff #HobbsandShaw . (Hint: He has a #JohnWick and #Deadpool2 connection.) 

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Not getting the size you want? Here's how to build quality muscle. #nutrition #training #workouts #TrainHard 6 ways to pack on more pounds: 

Tip: The Only Real Fat Loss Workout | T Nation

When it comes to fat loss, your nutritional habits have a bigger impact than training. In fact, weight training or metabolic conditioning routines that create massive energy deficits often stimulate the appetite so much that they cause you believe that you somehow "earned" the salted caramel cheesecake.

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Want to get lean and hit some stuff at the same time? Do it with this workout program. #training #boxing #workouts Get a fighter's physique: 

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