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Golden Era Strength & Muscle Building Lessons from Irvin “Zabo” Koszewski • Zach Even-Esh

Nothing fires me up more than looking through my old bodybuilding books and magazines. The magazines from the 50s through the 70s are my favorite. These magazines had information on powerlifting, weightlifting, bodybuilding, nutrition and lifestyle. The Golden Era of Bodybuilding was MORE than what we see in today's bodybuilding world. Irvin “Zabo” Koszewski was …

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2018 IFBB Muscle Mayhem Preview | The Ronline Report

On this episode of the Ronline Report, Ron Harris & Giles Thomas preview the open bodybuilding competitors before this weekend's 2018 IFBB Muscle Mayhem Pro.

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Bodybuilding.com Signature 100% Whey Protein at Bodybuilding.com - Best Prices on Signature 100% Whey Protein!

I was really looking forward to Bodybuilding.com's new protein and was completely disappointed. First off, the chocolate flavor is more of a mocha than a chocolate taste. Secondly, the consistency is thick and not really like most other protein powders. And lastly, I have never seen this before out of all of the proteins I have had over the years, but the protein will clump at the top of the shaker bottle around the cap and the rim. You have to use your finger and dig at it in order to get it off of the rim and then shake your bottle again to try and mix the clumps in. If you are wanting more of a thicker shake than the traditional route and like mocha then this might just be for you. On a separate note, the vanilla kind of tastes like the Optimum Nutrition cake bites, so if you are wanting to create your own protein dish that is sweet, this could be the protein for you.

2
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

This isn't some in-and-out-in-45 workout. It's a serious commitment that you'll need lots of time, lots of food, and lots of rest to recover from. Sound like fun? Then you're the right kind of crazy lifter to grow on Jay Cutler's double-dose back training.

3 Twitter

I've still not seen anyone who has been able to refute some of these arguments. Maybe I need to popularize them more. If they can be refuted, I want to know. These days, I use this diet as a base, but I also do a lot of biohacking and bodybuilding type stuff as well

4
Sagittarius Horoscope for Sunday, June 3, 2018

Sunday, June 3, 2018 - Someone may be talking directly to you, but you can’t decipher much of anything they say. Paradoxically, paying extra attention won’t likely make the message more intelligible. Rather than working yourself into a state of high anxiety today, quit trying to establish meaning from everything. Sometimes it’s more important to accept a person just as they are rather than to understand them. Author T.F. Hodge wrote, “Not every instance requires a response. Truth resides silently in the seat of power.”

5
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.

6
10 bodyweight abs exercises you’ve never tried

How to do it: Start in a high plank on your hands with your arms straight and feet shoulder-width apart. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you’re in a low plank position with your forearms on the floor (elbows on the ground directly under your shoulders). When you bring your forearms to the floor, your elbows should be placed where your hand was previously. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first, for 1 minute.

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Tip: 3 Habits for Maintaining Leanness | T Nation

Getting ripped is tough. Staying ripped can be tougher. Here's how one pro does it.

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The Secret Strength Weapon | T Nation

"The real key to improving squat performance is more than likely going to come from examining the areas of the body that most think aren't involved. Assuming we're talking about back squats, the hands play a crucial role for how heavy and unstable the load feels on your back. Actively pulling apart on the bar creates tension through the entire back and also takes some of the pressure of the bar off your back."

9
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10
Chocolate Peanut-Butter Banana Cake

The peanut butter and banana make it, um, healthy! Actually, you know what? You should never feel guilty about eating cake, especially when it’s warm out of the oven.

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https://www.instagram.com/p/BjqCr23DBFr/?utm_source=ig_twitter_share&igshid=12hws8o89h1jl

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Flex Wheeler | Official on Instagram: “#Repost @londonrealtv with @get_repost ・・・ Don’t miss our episode with legendary @officialflexwheeler out today - go to our insta story or…”

13
Rapid weight loss: 4 ways to accelerate your fat-loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there’s no one-size-fits-all approach. There’s only the approach that works best for you.

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7 micronutrients every fit guy should focus on

And yet: Even as guys pour so much emphasis into macros, they often overlook “micros,” or micronutrients. A well-rounded diet consists of more than 30 micronutrients, all of which play a pivotal role in many bodily functions. And a deficiency in any of these micronutrients can cause a whole host of problems, so it’s time to start paying a little more attention to these crucial ‘micros.’

15 Twitter

If you care about youth sports, long term athletic development, and just youth in general-this is an extremely important podcast. Your student/athletes are either ur priority or they aren’t and ur decisions will show it. @JustFlySports @carvperformance @ZEvenEsh @JeremyFrisch pic.twitter.com/TzIsZ6F06v

16
The Top 10 Tactics to Survive CrossFit's Murph WOD

But before you go crashing headlong into this buzzsaw of an endurance WOD, know this: Murph demands a smart strategy and a level-headed approach. To get the best mental and physical tactics for this particular WOD, we polled a panel of experts from both in and outside of the CrossFit world:

17 Why You're Not Losing Fat | T Nation

If you're struggling to lose fat, monitoring fasting and post-prandial (after eating) glucose might help to identify the problem. The ideal range for fasting and 2-hours post-prandial glucose is 74-88 mg/dL (4.1-4.9 mmol/L). While it's beyond the scope of this article to discuss all the mechanisms for post-prandial elevation, the important point is that levels outside these ranges will affect your ability to lose fat. If these are elevated, it's important to investigate. Begin by taking a close look your diet, exercise, and other stressors such as sleep.

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Tip: The Breakfast and Dinner Trick | T Nation

Want to prevent fat gain once you've leaned up? Give these two protocols a shot.

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20
Loaded Elote Guacamole | Fuel & Gainz by Fit Men Cook

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22
The 65 Best Surf Spots in the World

To help compile this list, we worked closely with some of the best surfers including O’Connell; contributing editor Laird Hamilton; former world champion Shaun Tomson; big wave surfer Rusty Long; World Championship Tour competitors Fred Patacchia, Jeremy Flores, and Tiago Pires; and other pros, local crews, and national and regional surfing associations. They gave us recommendations that we held up against established resources—like Matt Warshaw’s Encyclopedia of Surfing —and popular books and movies . The resulting list is filled with surf spots that we wouldn’t hesitate hopping on a plane to explore for a week or more.

23
No BS with Nordin ep 143 Pull-ups

How to get strong enough to do pull-ups when you’re a female.

24 Asia Monet Covers "Aint No Sunshine " by Bill Withers

Asia Monet Covers "Aint No Sunshine " by Bill Withers

25
Soldiers Should Juice Up | T Nation

We're not trying to give them the mass of competitive bodybuilders who, because of their sheer mass, would invariably be slower and have less endurance than even the average soldier. Instead, the goal is to enhance combat capability by moderately increasing strength and endurance while maintaining the health and functionality of the human "machine."

26
Low-Carb Diet Vs. Low-Fat Diet: Which Is Better For Fat Loss?

For the study, 19 obese individuals were placed on 2,700-calorie per day diets for five days. They then consumed a low-fat diet with 30 percent fewer total calories or a low-carb diet with 30 percent fewer calories for six days. Then, after two to four weeks break, they did the opposite. Over the course of the study, the researchers hyper-analyzed the individuals, inspecting everything they ate, every minute they exercised (they all hopped on a treadmill for one hour each day), and every breath they took to calculate the chemical processes taking place inside their bodies (seriously.)

27 Twitter

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28 109- Dr. Benjamin Bikman- The Effects of Insulin Sensitivity on Health, Longevity and Ketosis

Dr. Benjamin Bikman, one of the world’s leading minds on the topic of insulin sensitivity joins us today to discuss the ketogenic diet and the importance of lowering insulin.  Ben and Dr. Bikman dive deep on the western diet and how it has created a myriad of insulin disorders.  Listen in to hear how to reset your insulin sensitivity and how to run optimally on a low carbohydrate diet. This episode is brought to you by Four Sigmatic. Check out Ben's favorite Mushroom Elixer, Lionsmane for enhanced cognitive function, better concentration and improved memory.   Go to FourSigmatic.com/Muscle or use code Muscle at checkout to receive 15% off of your order! Time Stamps: 2:15 - Why it is important to eat a low insulin spiking diet. 8:25 - What is the process of losing insulin sensitivity?  Is it over consumption in youth or a natural occurrence? 14:15 - What happens in your body when you have chronically elevated insulin levels? 18:45 - How does elevated blood glucose impact our mitochondria? 24:45 - Is it possible to reset your bodies insulin sensitivity? 29:30 - The ketogenic diet and insulin sensitivity.

29
The 5 Best Barbell Complex Workout to Burn Fat and Build Muscle

A barbell complex is any series of movements performed back-to-back with a barbell in which the set number of reps is completed for each movement before moving on to the next. It also means—and this is what makes barbell complex workouts so tough—that the barbell never leaves the athlete’s hands until all the lifts and reps are completed.

30 Twitter

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33
Shawn Ray-Worlds Largest Starbucks in Shanghai, China 2018

Shawn Ray-Worlds Largest Starbucks in Shanghai, China 2018

34
Tip: Strong Legs, No Knee Pain | T Nation

This is a great sequence to work around knee issues, and it's quite effective for building muscle. What makes this such a great pairing is that it doesn't require much technical prowess, making it suitable for both beginners and advanced lifters. Of course, it won't replace the tried and true basics. But, before you scoff at it, give it a try.

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Tip: Two Drills to Fire Up Your Backside | T Nation

Use both of these as part of a warm-up for 2-4 sets of 10-20 reps. Or use them as high-rep finishers: Time how long it takes you to complete 100 reps of either exercise and then try to beat your time the following workout.

36
https://www.ironmanmagazine.com/defining-hybrid-training/

I love hybrid training. My three favorite sports are powerlifting, mixed martial arts, and endurance racing (triathlon/obstacle course racing). Talk about extreme anaerobic to extreme aerobic. Almost by definition, hybrid training taxes the three metabolic energy systems: 1) Phosphagen—zero to 30 seconds in duration (powerlifting lifts usually take about two seconds); 2) Anaerobic glycolysis—30 seconds to three minutes (MMA being a perfect example. Of course, with five-minute rounds, we are slightly favoring the cardio side of things); and 3) Aerobic glycolysis: over three minutes in duration (endurance racing being the perfect example for this energy system as races exceed three, 12, and even 24 hours).

37
Ronnie Coleman on Instagram: “PRE-XS for only $11.99 😲 Nope that's not a mistake!! For a limited time we are giving away PRE-XS for ONLY $11.99 on Amazon.com! All you…”

38
The Top 10 Fish Proteins, Ranked

When it comes to  protein-packed dinners , your mind probably goes straight to juicy steaks and lean chicken. But there’s a whole sea of nutrient-dense dinner options—literally. “Many people often overlook the health benefits of fish,” says registered dietitian Manuel Villacorta, R.D., founder and author of  Whole Body Reboot . And, in fact, certain swimmers offer as much protein, ounce-for-ounce, as both chicken and beef.

39
James Smith on Instagram: “Only 4 days left to grab the NEW CPPS Football Certification! [LINK IN BIO] - #Repost @defrancosgym with @get_repost ・・・ UNSTABLE TRAINING…”

40
Most Breathtaking Views in the U.S.

America’s most breathtaking views aren’t reachable by elevators or highway off-ramps. They’re hidden at the end of rocky trails, at the bottom of canyons, deep in caves, and even underwater. This means that – if you’re willing to put the work in – you won’t have to share the vista. Here’s where to head if you want to get some serious perspective.

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Nourish & Bloom Vegan Protein Snack Bars at Bodybuilding.com - Best Prices on Vegan Protein Snack Bars!

I enjoyed these bars! I was afraid they were taste something like another brand of vegan protein powder I tried a while ago. I like getting a variety of protein sources including in my quick snacks. They are a bit oily on the outside so keep a napkin nearby to wipe fingers if you snack in the car like me.

42
Team Not Team Old Man Wins!

  ONE: I called him out last year and had a terrible year when it came to training, but did this stupid 5k so he would see, when you call somebody out you always show up no matter what! No excuses - step up even if it means getting your ass beat.

43
Flex Wheeler | Official on Instagram: “The legendary Bev @bevsgym #thelegend #sultanofsymmetry #bodybuildingmotivation @lwpgainz5 #gohardorgohome”

44
World Economic Forum (@worldeconomicforum) • Instagram photos and videos

45
Revolutionary Coaching Bar: The elitefts™ 5 Rings Bar | elitefts.com

Revolutionary Coaching Bar: The elitefts™ 5 Rings Bar | elitefts.com

46 Official Muscular Development Magazine

See more of Official Muscular Development Magazine on Facebook

47
The 20 Best Mountain Towns in America

48
Ronnie Coleman on Instagram: “Two of my favorite stage shots ever taken. Which one do you all think is more legendary... front or back? Comment below and tag a…”

49
Bear Grylls Talks His New Show 'Face the Wild' and Adventure Tips

What do you love about this gig? For me, to introduce people to my office, which is the wilderness, is a privilege. I try to be very respectful about where the average person is coming from. I am never trying to break anyone. I want people to have a great experience. I want to empower them to do trips like this again. The wild doesn’t care if you are a celebrity or a local. The wild just does its thing. For this show, in particular, we are dealing with a lot of people who have never done anything like this before. I am there to stand there beside them and help them on this journey. That is what is truly compelling about this program, is that you are getting to see people stretch beyond their believed limitations. Through this experience these people are going to grow.

50
https://www.ironmanmagazine.com/deltoid-detonation-2/

If there is one muscle group that can truly set you apart from the rest of the iron-pumping crowd, it is most definitely the shoulders. Why do I say that? Well, because the deltoids “live” in three-dimensions, with heads in the front, side, and back. Any curious onlooker can clearly see just how developed your shoulders are no matter where they are standing. In addition, big, thick, and wide shoulders are not only easily noticeable when in a T-shirt, but also when wearing a dress shirt, sweater, and even a fitted suit. In other words, no other muscle screams, “I lift hard and heavy!” like the shoulders do when they’re fully developed. Of course, wanting big delts and manifesting them are two entirely differently things. If you have been trying hard but are still finding yourself with only gumballs at the ends of your clavicles when it’s cannonballs you’re after, here is some advice that may remedy the situation.

51 @therock on Instagram: “Still much to learn in the shoe and apparel business, but GREAT to see such a strong sell out launch with our new @underarmour…”
52 Leg!
53 Chest, Delts and Triceps
54 The Ronline Report with Branch Warren
55 Tip: A Better Way to Split Squat | T Nation
56 Joe DeFranco on Instagram: “🚨NEW PODCAST ALERT! . 🎙 Episode 167 of the #IndustrialStrengthShow w/ @nutritiontreatmentcenter is now available on @itunes, @spotify,…”
57 John Hansen
58 Olympic Lifting for Monsters | T Nation
59 Ronnie Coleman: The King on iTunes
60 三頭直入 第3弾  : パーソナルトレーナー渡辺実&DJひよこブログ
61 Tip: The Breakfast and Dinner Trick - Biotest
62 Tip: Fight Off Skin Cancer with this Cheap Drug | T Nation
63 Steve Maxwell on Instagram: “Happening now: new video download: http://maxwellsc.com/bjj-mobility.cfm”
64 Tip: Where Does Body Fat Go When You Lose It? | T Nation
65 The 5 Most Worthless Exercises of All Time | T Nation
66 John Hansen
67 6 full-body UFC workouts for strength, endurance, and fat loss
68 Paul Rudd on His ‘Ant-Man 2’ Workout Routine and Nutrition
69 Tip: Big-Butt Women Live Longer | T Nation
70 EliteFTS on Instagram: “Elitefts™ Pic of the Day Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800 exercises, over 40 pro training and…”
71 Shoulder Health: Where Small Hinges Swing Big Doors
72 Hidetada Yamagishi
73 Hidetada Yamagishi
74 Official Muscular Development Magazine
75 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2708/Are_BCAA_Supplements_Worth_It?_Seven_Situations_When_BCAAs_Are_A_Valuable_Investment.aspx
76 https://www.ironmanmagazine.com/carbs-need-not-apply/
77 24 Things Every Man Should Have in His Closet
78 Old School Back Workout | The Black Prince & The Titan
79 Kris Gethin's Pec Building Chest Workout + Q&A
80 Workout Builder | Biolayne
81 Official Muscular Development Magazine
82 These Castle Hotels are Better Than Binge-Watching 'Game of Thrones'
83 Own No Credit But All Responsibility
84 Tip: A Workaround for Cranky Joints | T Nation
85 Tip: The Fat Guy's Eating Pattern - Biotest
86 How You're Ruining Your Six-Pack Every Morning
87 19 Ways to Travel the World for Free
88 15 Beaches That Are Totally Off the Radar, For Now