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STRONG Life 157 | Bret Contreras & The Art of (STRENGTH) Coaching • Zach Even-Esh

STRONG Life Podcast ep. 157 with The Glute Guy, PhD, Bret Contreras! Holy heck this was super inspiring to chat with Bret via Instagram. Our video below shows a tour of his gym, The Glute Lab! We chatted till the very last second of our 1 hr Instagram limit. Bret's Glute Lab is an awesome …

Coaching and Clinic Log 2: Internal Hip rotation Fix!

The associated squatting patterns in powerlifting and bodybuilding, combined with varrying volumes, intensities and various loads wreak havoc on the hips and its associated musculature. 99.99% of the time the hips are missing a lot of Internal Rotation.  This is due to a number of contributing factors.Poor firing patterns of the gluteal musculature (external > Internal)Overactive TFL (tight internal rotators)  and associated lateral quadricepsPoor Pelvic position and distribution of loadoveral joint capacity to move independentlyIt is necessary and essential in sport and in clinical rehab to work from a single joint perspective and then progress to a more global integrated perspective. This ensures a number of things.The joint can move independently of the surrounding supporting structures and tissues. This is necessary so that if a hip rotates internally or externally it doesn’t take the low back or trunk with it.Once the joint has interdependence at its end ranges (shortened and lengthened ) you can train specifically to where the load is placed greater to ensure a safer outcome.A stronger independent joint will be a stronger co-dependent jointAs we progress into intermuscular coordination  (multiple muscles and joints working together) exercises must be approached in the same way. Below is a patient whom I’m working with. We approached his single joint independence first and now have moved to working his pelvis, breathing, and trunk musculature into the mix.The following is a go to exercise i use when doing the above.Get a foam roller and place it under your shoulders in quadruped position.Place a light band around your arms so its resistance is pullin your arms away from youSet up so your hips and knees are under one another and your pelvis is posteriorly tucked. Grab a light resistance band and place it around your ankles with a small foam roller or yoga block between your legsBreath deeply diaphragmaticly and exhale forcefully as you tuck your pelvis, squeeze your glutes, protract you shoulders, and drive your heels out(knees driving in).Complete for 3-4 breathas at a time for multiple sets.  

Emotional Atlas Stone Record!

3 Years To The Day

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New video drop!!!! Boxings biggest Rising Star Undefeated @BIGBABYMILLER goes head to head in a BIG Back day with myself and @Frankmcgrath78 at the #DragonsLair 

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Jamie Eason's LiveFit 12-Week Trainer offers a perfect path into weight training. It starts you off gently, teaches you standard lifts and exercises, and then, once you've got the hang of it, ramps up the intensity until you're ready to stand toe-to-toe with any gym rat in sight.

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Lifting for Young Teens | 15 Year Old Brad Trains with The Titan

This video is with Brad. Brad is 15 and has all the tools in his belt that he need to succeed in life and in the fitness world. Today we do a nice chest workout and I teach him that less is more. With the knowledge I give him today it will help him accomplish any goals he has in like in and out of the gym. Please if you are a young teen you need to watch this video and take note. LESS IS MORE. Like the bodybuilding greats before him, Arnold Schwarzenegger and Lou Ferrigno, Mike holds 4 Mr. Universe titles and was voted one of the 12 greatest physiques of all time by the fitness industry. Mike has been Team Captain for, and has just been signed to be the Team Captain of MAGNUM Nutraceuticals. Background in natural bodybuilding, strongman, power lifting, and mixed martial arts. 4 Mr. (Natural) Universe, Mr. California, Mr. USA, Mr. American and Mr. International. He is also a 4-time Power Lifting Champion, and 2-time Iron Warrior: Decathlon of Strength Strongman Champion, 2 Time California Judo Champion. He is also the creator of -Power-Bodybuilding- a style of training and the principles he uses to achieve the longevity and success in his physique, and in the health and fitness industry.

Pronate Grip Cable Flyes

Pronate Grip Cable Flyes

5 Lifts That Beat Traditional Benching | T Nation

It doesn't matter whether the reason for this is technical, structural, or functional. If pain is present, choose one or several alternatives to keep getting stronger and keep building muscle. You can always work around and with a problem, but you can't always do it with the same strategy that caused the problem in the first place. These lifts can also be used as supplemental/accessory exercises for the bench press.

Laurence Shahlaei on Twitter

Wsm line up looks awesome. Who’s your money on this year?

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B1G1 50% off on @BSNSupplements Syntha-6 5 Lbs. This Week Only! #Bodybuildingcom #BuildYourBody #BBcomDeals Shop Now:

Tip: How to Do the Side-to-Side Plyo Push-Up | T Nation

With the side-to-side plyo push-up, place one hand on a stable elevated surface and keep the other arm on the floor. As with the all plyo push-ups, the goal is to project yourself explosively. In this variation, you switch hand positions in mid-air. Keep your glutes and abs tight.

10 Predicitions and Highlights for the 2018 MLB Season

If you think MLB is a snooze, you clearly haven’t been keeping up. Here’s a rundown of the controversies, rising stars, records likely to fall, and all the stories that promise to make 2018 one helluva season.

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Get A Monster Chest Pump With Jesse Norris And KC Mitchell If you want to add size to your upper chest, follow these two dudes as they press, fly, and bench their way through prodigious amounts of iron. #Bodybuildingcom #BuildYourBody Read more: 

92- Dr. Ralph Esposito- The Man Doc’s Deep Dive on Testosterone

Dr. Ralph Esposito is one of the leading physicians in the field of testosterone optimization. Dr. Esposito gives us one of our deepest dives to date on testosterone, the negative effects of t replacement, environmental factors that effect testosterone, and the link between estrogens, testosterone and prostate cancer. 3:45 - What is low testosterone? Do your T numbers matter or is free testosterone more important? 6:30 - The importance of free testosterone. 8:15 - What is DHT? Does it deserve it’s bad reputation? 10:00 - The limits of testosterone therapy. What are the alternatives to testosterone replacement therapy? 13:45 - Clomid to boost testosterone. 17:15 - How important are androgen receptors in regards to testosterone? Are functioning receptors the key to test absorption? 19:45 - SARMS to open androgen receptors. 21:10 - HCG and boosting testosterone production. 24:45 - The correlation between the prostate, testosterone and prostate cancer. 31:00 - How to monitor your prostate health. 32:30 - Methods to reignite testosterone production after years of use.

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Will you be Ready November 10th? Join us in Honolulu, Hawaii! Athletes Register at:  #hawaii #npc #bodybuilding #shawnrayhawaiianclassic #figure #physique #classicphysique #generationiron @GenerationIron

Full Cover of " All Night Long " by Lionel Richie

Full Cover of " All Night Long " by Lionel Richie

FLEX on Twitter

No time for the gym? Just 1 or 2 workouts a week might be enough:

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Mark Dugdale on Instagram: “Tsunami Bar Rows...possibly my new favorite. #elitefts #tnation”

19 Nicky Diamonds on Twitter

I was shadow banned on Instagram 1.5 years ago which means I don’t gain followers & only a small % of ppl who follow me are allowed to see my post. When I put a hashtag on a pic that post won’t even exist on the hastaged pictures. Nobody new outside of my following can see me.

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A look back at Joe Weider's advice to beginning bodybuilders:

Bench Press w/Chains

Bench Press w/Chains

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Forget what the little functional training nerds say. If your main goal is big legs, the Smith machine beats the basic barbell. Here's why: …

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Building Volleyball-Worthy Glutes And Quads If you're not one to set, spike, or dig on the court, but still aim for an athletic lower body, integrate these volleyball-based exercises into your routine! #Bodybuildingcom #BuildYourBody Read more:

Zach Even - Esh on Instagram: “If you’re only learning from current day information, you’re not learning enough . / If you’re only learning from the past, you’re not…”

The Best Workouts to Do With Your Dog

Why walk the dog when you can take him on a run, through an obstacle course, or paddleboarding? “Working out with your dog provides both the owner and dog great physical exercise,” says Kara Hungerford, dog trainer and behavior specialist at Nitrous Dog Training. “It’s also a great way to bond with your companion,” she says. Regardless of the size of the pup, there’s research to prove the benefits of bringing him along for a vigorous exercise session. A study  published in the Journal of Physical Activity & Health found that people with dogs are 34 percent more likely to get the recommended 150 minutes of exercise a week than are people with other pets or none at all.  Here’s a few exercises Hungerford suggests to try out.

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Everyone thinks they know how to train delts, but very few have mountains under their T-shirts. Here's what they're missing: …

Flex Lewis, Frank McGrath & Pro Boxer Jarrell "Big Baby" Miller | Intense Back Workout

The tension and energy could be cut with a knife the other day in the Dragon's Laye, but Flex Lewis took no prisoners in this intense Back Workout with the likes of Jarrell Miller, Frank McGrath, trainer Michael Washington keeping up with the legend as they intensely trained back. I am honored I was able to witness such an incredible workout. SUBSCRIBE TO THIS CHANNEL: Instagram: @willharrisproductions @bigbabymiller @flex_lewis @frank_mcGrath78 @reckperformance Twitter: @theewillharris (anatomy of a fighter) To order UFC Pay-Per-Views, visit Anatomy of a Fighter, is an web series about the world of combat sports, will feature some of the worlds best MMA fighters, boxers, coaches, trainers and gyms. Directed by award winning filmmaker Will Harris of Will Harris Productions (, this channel will feature exclusive never seen before Cinematic behind the scenes content of the combat sports world like no one has seen before. Stay tuned and updated by subscribing to this new channel to see weekly content, which will feature personal interviews, day in the life content, UFC and boxing fight night vlogs of your favorite fighters and upcoming scenes of the epic documentary Anatomy of a Fighter soon to be released in fall of 2018.

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

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Just call me the @sinisterlabs_ #SinFitCookie whisper. - Those who have tried these KNOW, the best cookies on the market, available now globally, and in a retail store near YOU! #SinisterLabs #FlexLewis #Cookies #TheBest #GetYaPawsOffMyCookie

Kai Greene on Twitter

The message each of us can take from this is that no matter what your goals are or who you want to be, decide and commit that no matter what happens you will make it through it.

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It's called a "shoulder saver pad"... because that's what it does. See why you should pick one up: …

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Top-55 Prowler Workouts Buddy Runs, Death Rallies, Prowler Mile, Prowler Suicide, Prowler Marathon... with this list, your Prowler options are endless. Article -

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Dos and don’ts for those final hours before going onstage:

Kai Greene on Twitter

All dreams are meant to be achieved. The process might take years and the road may be strenuous, but I can promise you it will be fulfilling. We got to share this very special moment with The Official Kevin... …

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Use a heart rate monitor, not for cardio training, but to teach your brain how to respond to stressful events like intense workouts or competitions: …

EliteFTS on Instagram: “Custom built! #Repost @nateharvey2600 with @get_repost ・・・ Got a concept? We can make it happen! #custombuilt #elitefts #livelearnpasson…”

The 8 Best Workouts for Heart Health

Research proves it: the human body is designed for strenuous, long-haul adventure. Recent studies have even suggested that endurance running actually shaped the evolution of the human body . According to Harvard paleoanthropologist Daniel Lieberman, an author of many such studies and  The Story of the Human Body , human beings “are fundamentally adapted to get exercise.” But the gym is not enough. “There’s nothing like the real thing,” says Adam Chase, president of the All American Trail Running Association . The outdoors is simply more demanding. “When you’re out on the trail, you have to dance through the rocks and routes.” That translates into automatic interval training, which strengthens your heart by forcing it to learn to adapt to just about anything. Here’s your guide to getting your heart in shape – and having fun while you’re at it.

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Can't Do Squats? Quad Workout To Make Your Thighs Bulge! When you can't perform squats to make your legs grow, don't lose hope! #Bodybuildingcom #BuildYourBody Read more:

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Being able to grind out a hard rep isn't just about willpower. Your brain chemistry and genetics actually play a large role. Learn more: …

Chicago Cubs on Twitter

Cubs are 1-0. On pace to go 162-0, hit nearly 500 HRs, and score 1,296 runs in 2018. #FlyTheW


People often look at fruit trees found in dense urban areas and assume its of offerings are nutritionally bankrupt, made up of car exhaust and sadness. The fact is, neighborhood fruit trees, even ones growing in the most desolate of con-crete jungles, can often be nutritionally superior to what you find in stores. Scientists from Wellesley College in Massachusetts examined 166 samples of urban fruits and herbs collected in the greater Boston area. Not only were they entirely free of urban pollutants, but compared to commercially grown fruit they contained 2.5 times more calcium and had greater concentrations of manganese, zinc, magnesium, and potassium. On average, the city-picked fruit contained a broader range of nutrients than samples taken from supermarkets, which are often grown in nutrient-im-poverished soil.

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This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it: …

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Rob Strauss aka @RobbieEImpact is taking you back-to-the-basics with this workout combining strength and balance!

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Christy Hare Lifted Her Way Out Of Grief Fed up with being overweight and unhappy, Christy dug deep and shed the pounds and pain that held her back. #Bodybuildingcom #BuildYourBody Read more:

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Not many people can do it. Too bad, it's one of the best core exercises out there. Here's how to work your way up to it in five steps: …

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5 exercises for a sliced and diced set of quads:

Dexter "The Blade" Jackson on Instagram: “#Repost @unutrition ・・・ Don't limit your gains!  Get your protein intake right with IsoSensation!  #ultimatenutrition”

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Even the worst shit that happens to you can be converted into gold if you are clever enough.

Reduce Post-Workout Muscle Soreness (DOMS) With This One Simple Trick

No one likes getting super sore from training. It’s painful, reduces athletic performance, and keeps you from training as often as you’d like. Research shows there’s a simple but highly effective way to reduce post-workout muscle soreness (DOMS) and accelerate recovery.

51 Fighter Diet
52 Ronnie Coleman on Instagram: “Throwback Thursday The moment you're walking around the gym and catch everybody Mirin your gainz!! Tag three friends and crush your workout…”
53 10 Myths About Six-Pack Abs
54 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
55 Zach Even - Esh on Twitter
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62 Joe DeFranco on Instagram: “🚨NEW PODCAST ALERT! . 🎙Episode 158 of the #IndustrialStrengthShow w/ @chadaichs is now available on @itunes, stitcher and my website. [LINK…”
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68 Mike Smith Fitness on Instagram: “I’ll be posting clips from our awesome event this weekend with @juggernauttraining on my YouTube channel. Make sure to watch the full…”
69 Tip: Two Amino Acids That Control Appetite - Biotest
71 Dwayne Johnson on Twitter
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73 Coffee with Nordin ep 99 Hormones
74 Coffee with Nordin ep 99 Hormones
75 Gee-Force Hydraulics on Twitter
76 Flex Wheeler on Instagram: “June 9, 1994 I was in a car accident, I broke C4 and C5. I also broke my collarbone and too many other injuries to mention. 7 months later…”
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78 Phil Heath on Instagram: “I wonder what in the heck was I thinking in this pic? #tbt Olympia Sunday Seminar don’t know what year but I was either hungry, tired, or…”
79 Layne Norton, PhD on Twitter
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85 Zach Even - Esh on Instagram: ““To be nobody but yourself- in A world which is doing its best, night and day, to make you everybody else – means to fight the hardest…”
86 The 30 Best Abs Exercises of All Time
87 Tip: The High Performance Mindset | T Nation
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Zach Even - Esh on Instagram: “Sound On 🔊🔊🔊 / Stories from 15 years ago, Lessons learned from Louie Simmons @westsidebarbellofficial 👊👊🔨🔨 / When I hear coaches telling me…” Zach Even - Esh on Instagram: “#Repost @strengthcoachtherapy with @get_repost ・・・ Hip Mobility👌🏽 — 📝This is active hip range of motion with a compensatory block. . 🐶Push…” Zach Even - Esh on Instagram: “The Grappler returns 👊👊🔨🔨 Purchased this about 15 years ago from @westsidebarbellofficial Louie Simmons. / Back then, I would have a weekly…” UndergroundStrengthGym on Instagram: “@cole_meyer106 flipping the 400 lb tire like a BEAST 👊👊🔨🔨 / Cole weighs 105 / Benched 135 x 5 today! / #SPARTAN OF THE WEEK 👊👊🔨🔨⚔️⚔️ /…” Zach Even - Esh on Instagram: “I’m never gonna stop training or learning 👊👊🔨🔨 / This June marks my 30th year of training, Lifting & Learning 🤘🏼🤘🏼 / 10,000 hr rule my a$$…” Zach Even - Esh on Instagram: “The Coach’s EYE 👁👊👊🤘🏼🤘🏼 / You have heard about the 10,000 hour rule, let me tell you, that is BS! / You need Decades & an Open mind. /…” Zach Even - Esh on Instagram: “#STRONGLife TIP OF THE DAY 👊👊🔨🔨 / Fired UP because I invested in my knowledge & my Athletes 👊👊🔨🔨 / I love what @marksmellybell is doing &…” It Never Gets Easy Pauline Nordin on Instagram: “Should you go on the French fries diet when you’re injured? Injuries and our hormones on today’s podcast! #podcast #fighterdiet #fitness…” Beers with Chad #5-Defranco's and Juggernaut Origins [View All Videos]
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