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Posing Routines | 2018 IFBB Muscle Mayhem Pro

Posing Routines | 2018 IFBB Muscle Mayhem Pro

Juan Morel’s Quads & Classic Physique Impostors | Ask Ron Ep. 48

Juan Morel’s Quads & Classic Physique Impostors | Ask Ron Ep. 48

Winner Interview | 2018 IFBB Muscle Mayhem Pro

Winner Interview | 2018 IFBB Muscle Mayhem Pro

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The deadlift is a classic muscle builder, but how best to perform it? Jim Stoppani, Ph.D., breaks down two versions and shows you how to do them correctly, how they're different, and when to practice one instead of the other.

Sagittarius Horoscope for Friday, June 8, 2018

Friday, June 8, 2018 - You are thankful now that the cosmos is handing you a permission slip, instead of a request to untangle more red tape. You are hot to trot, so you’re pleased that people are encouraging you to make your move today. Oddly enough, you might realize you could put your entire plan in jeopardy if you bolt ahead without a thoughtful strategy in place. Intelligent self-restraint is necessary to make sure your actions create the greatest possible impact on the future course of events. There’s no need to rush anything in order to keep your appointment with destiny.


The 16:8 Fasting Diet | T Nation

Let me emphasize that nutrient timing when going into training fasted or semi-fasted (you break your fast about 15 minutes prior to training here), becomes more important than training in a fed state, where you've eaten 90-120 minutes prior to training. In a fed state, getting in a good meal an hour or two after training works just fine. If you choose to train in the manner above, I highly recommend this protocol because the selected nutrients are ones that get through the digestive tract rapidly and into the cells very quickly.

Tip: 3 New Rep Protocols for Gains | T Nation

You figure out what rep range you're going to use for the "set" – let's say it's 8 reps for presses in the Hammer Strength machine. Don't start with your 8 rep max though. Start lighter. You do 8 reps, then with almost no rest, you slap on a little more weight and do 8 reps. Right after that you slap on a little weight and do 8 reps. (You may be adding 10 pounds per side each round.)

Tip: Pick the Right Protein for the Job | T Nation

The whey, sodium caseinate, or calcium caseinate wouldn't be a complete waste of money by any means, but they're not the right tools for this particular job. It'd be kind of like using a toilet brush to clean your choppers; you'd clean the front teeth well enough, but your canines, pre-molars, and molars would go unbrushed and turn a nice, mossy green.

Tip: The Natural Cancer Fighter | T Nation

This stuff helps reduce soreness from hard training, but its potential benefits go far beyond that. Check this out.

Tip: 3 Superior Mobility Drills for Lifters | T Nation

So, what's the problem? Effective mobility drills require awareness. If you go through drill after drill with crappy posture and no awareness of what these things actually do, your efforts will create more problems than they'll fix. Here are three examples and some better alternatives.

6 Signs Your Arm Workout Isn't Helping You at All

“There is a lot of misinformation about reps,” Antoian explains. “Guys tend to think you should only go heavy with low reps, and women tend to think you only need to do higher reps. But using a hybrid approach where you switch up your rep count every four weeks or so enables you to incorporate more muscle fibers.”

Tip: Master the One-Armed Snatch | T Nation

By switching implements you'll be challenged not as much by the weight lifted, but by the challenge it places on your core. At the start position (near mid-shin like the power snatch) you have to call on your core to keep you from rotating from center. Once the pull is complete and overhead, you'll need to minimize lateral flexion just as you would in a heavy waiter's walk.

No BS with Nordin ep 145 Special Guest dr Jose Antonio PhD on Protein

Is a very high protein diet dangerous for your kidneys and bones? Meet dr Jose Antonio PhD from the International Society of Sports Nutrition (ISSN) who has conducted several studies on athletes consuming ultra high amounts of dietary protein. Listen to his findings on kidney & liver function and impact on bone.

Asia Monet Covers "I Am Changing " by Jennifer Holliday from the Dream Girls on Broadway

Asia Monet Covers "I Am Changing " by Jennifer Holliday from the Dream Girls on Broadway

The Best Bodyweight Workout for Runners

Duration: 10 minutes in all. Once you’re comfortable with the exercises, work up to three total circuits for a 30-minute strength workout that’ll leave you healthy, strong, and ready to tackle training for your next big race (even if that’s just the race to the bagel shop).

Saturday Leg Training

*The key on these today is to perform them flat footed with a semi-wide stance and toes pointed slightly outward.  We already hammered our quads with the previous superset so here the goal is a more traditional squat. I like goblets because they are easier on my lower back.

4 Ways to Get Strong on Everything | T Nation

I'm not suggesting you stop bench pressing and only do squats if you want your bench to go up. What I am saying is that the squat truly has a whole-body strengthening effect and if you put a lot of emphasis on it – doing whatever you can to push that lift up as high as you can – it'll make your whole body strong while having a positive impact on every one of your big basic lifts.

Tip: The Misinterpreted Ab Training Study | T Nation

With all the talk these days about having a strong core, why do many liters still have weak-ass abs? Here's part of the cause.

The ripped back workout

As enjoyable as bench-pressing may be, focusing too much on chest and arms and not enough on your back can have real performance consequences. Training your back improves posture, results in more power production, and, not to mention, completes that ever-desired V-taper look. “A strength-and-conditioning program is simply incomplete without a back-training regimen. “Continuous pressing (like flat and incline bench) without back training leads to strength imbalances; you have to balance out your pressing to keep muscles firing so one area is not overdeveloped or underdeveloped,” says C.J. Murphy, M.F.S., owner of Total Performance Sports in Everett, MA. “Since all power is transmitted through your torso, you want to develop the torso, and the back is half the torso.”

18 The Top 30 Muscle-building Foods

Prioritize these 30 protein-rich foods, and you’ll make sure your body has everything it needs to capitalize on all your hard work in the gym.

Steroids Forever | T Nation

Anyhow, when it got crazy in college, people would begin to show me dishonest things like how you could slip the needle underneath the metal tab of a bottle of Test and draw half the stuff out and put olive oil in without anyone being the wiser. I'm thinking it's $20 for a bottle of Test, and you're ripping the guy off for half of it. That guy probably did the same thing, and so did the guy he sold it to. Plus it's probably fake to begin with!

10 x 3 For Fat Loss | T Nation

Third, a frequency of three sessions per week, per muscle group, was excessive for a fat loss plan. Sure, I could've decreased the loading and increased the rest periods to offset fatigue, but such steps would have altered the magic of 10 x 3. So, I decreased the frequency of training each body part to twice each week.

How to Design the Perfect Circuit

Whether you’re crunched for time or simply need to shake up your current workout program, circuit training is your answer. Defined as performing one exercise after another with minimal to no rest in-between, circuit training is one of the most effective ways to maximize your workout time. And circuit training is just as effective for the beginning as it is for the advanced since it can all be scaled to challenge you according to your individual fitness level and goals.

You Will Get Hurt!

Will get beat up, the longer you’re in the game, the more chance of injury you're going to have. When you are pushing close to the threshold and you're pushing close to maximum weight that you can lift, you're going to get hurt, you’re going to nicked up, you’re going to pull muscles, you’re going to get sore. I’m not saying that you’re going tear the muscles off your bones. All that it usually happens more with experience lifters, but it can happen with beginners. The point of the matter is the beginner is going to get sore and for a lot of beginners, you’re going to get sore in places you didn’t even know that you could get sore. That’s normal. That’s part of the sport, you will adapt to that.

Ronnie Coleman on Instagram: “June 22nd is the release date y’all but you can pre-order now. Just go to or iTunes.”

The 5 Toughest TRX Exercises for a Full-Body Workout

Here are Frankel’s five favorite TRX exercises that’ll work your entire body. Start with 30-45 seconds of work to every 30 seconds of rest. Don’t rush. The slower you go, the more time with the tension, and the more strength you’re building from each exercise.

EliteFTS on Instagram: “I understand people want to be balanced and have a balanced life, but how the fuck do you know what balance even is, unless you're…”

Tip: A Better Way to Split Squat | T Nation

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

27 Shawn Ray

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28 John Hansen

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@therock on Instagram: “Wheels up / rockin’ out 🤟🏾 #FlyingSilverEagle #MoreThanAFeeling @laurenhashianofficial”

Tip: The Deadlift Jump For Power Development | T Nation

But power cleans are tough to do in a regular gym with limited space and equipment. Try kettlebell (or dumbbell) deadlift jumps instead. This movement replicates the hip-dominant pattern of the power clean, making it a great posterior chain exercise.

31 Shawn Ray

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One reason that this advice is so damaging is that nutrition is all about context. The perfect diet for a hardcharging athlete will be very different from that of someone trying to lose body fat. Therefore, this article will discuss some of the more harmful pieces of nutrition advice that are relevant to an informed and active population.

Tip: Choose Your Own HIIT | T Nation

A funny thing happens when dedicated gym-goers disregard what their workout plans say and choose their own intensity. Take a look.

Ronnie Coleman on Instagram: “I have teamed up with my boys over at @GenerationIronOfficial for an off the chain Ronnie Coleman "The King" Contest! We are picking 5…”

Laurence Shahlaei on Instagram: “I was tagged in this really nice post yesterday. While I was so happy to hear I’d made a difference to this families day, I was sad that…”

Tip: Pick the Right Protein for the Job | T Nation

The whey, sodium caseinate, or calcium caseinate wouldn't be a complete waste of money by any means, but they're not the right tools for this particular job. It'd be kind of like using a toilet brush to clean your choppers; you'd clean the front teeth well enough, but your canines, pre-molars, and molars would go unbrushed and turn a nice, mossy green.

Dexter "The Blade" Jackson on Instagram: “Jordan Retro 3! Enuff said! #mro #mrolympia #mrolympia08 #dex #dexter #dexterjackson #dexterjacksonclassic #dexterjacksonproductions…”

7 early-morning stretches to build a better body

Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. Keep your knees even as you bend your right knee back. Continue to keep your body straight as you hold this stretch, feeling it on the top of the quadriceps.

Deadlift Diagnosis | T Nation

Rip it off the floor as quickly as possible, and when you hit the pins, keep pulling like crazy. Use grinding periods of anywhere from five to ten seconds (yes, I've had competition deadlift PRs that have lasted a full ten seconds). Your blood pressure will be sky-high, but so will your new PR after a few sessions.

The 10 best fitness-friendly destinations for spring

41 Ian's Top 10 Mass Makers | T Nation

I'm not saying you can't have periods of peripheral muscle focus, just that you need to spend more time prioritizing the core muscles. And I'm not going down that path of bullshit which suggests you need to increase your total body mass by "X" amount before you can add "X" amount of upper arm mass. And just in case you misunderstand this, I'm not supporting the concept (usually presented as a fact) that the abdominals are the key to transferring lower body power to the upper body. That's another over-rated myth that we can chat about another day.

The Anti-Bodybuilding Hypertrophy Program | T Nation

Once you're comfortable breaking every "hypertrophy" rule in the book, you can rapidly build muscle with this program. And it's similar to the principles the old-time strongmen used to follow.

How One Video Can Change Your Life

Really happy that I got to sit down with Taylor, that many of you know from "The Ultimate Advice For Every 20 Year Old", which was a snippet from an episode of #AskGaryVee that went viral. I really think that this video provides value that will be massively impactful for 98% of the 22 year olds to 30 year olds watching this video. — If you haven't joined my #FirstInLine community, you need to jump on it ASAP! By joining #FirstInLine , my messaging program, you get details on exclusive giveaways that I'm doing, updates regarding my keynotes/conferences, and more ;) You can join here: Thank you for watching this video. I hope that you keep up with the daily videos I post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are my oxygen, so please take a second and say ‘Hey’ ;). — Preorder my new shoe here: — Follow my entrepreneurial journey here: — ► Subscribe to my channel here: ►Check out my second channel here: http://www.

How Much Protein You Need After a Workout

When it comes to how much protein you need after a workout, personal trainers and registered dietitians pretty much agree you should aim for 1.2 to 1.7g of protein per kilogram of bodyweight every day if you’re looking to bulk up (so a 200lb guy should get between 109 and 154g daily). If you’re shooting to consume protein somewhere in that range, like 120g per day, divide that into four separate meals that you’ll eat roughly four hours apart. This way you’re getting upwards of 30g of protein at every meal, which fuels your muscles with leucine (about 2.5g per meal).

EliteFTS on Instagram: “Elitefts™ Pic of the Day Photo credit @saiyanstrengthgym Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800…”

Gat Sport Flexx BCAAs at - Best Prices on Flexx BCAAs!

GAT SPORT brings you the most delicious fermented BCAAs drink on the market in candy flavors providing lasting taste satisfaction. FLEXX BCAAs deliver 7 grams of essential amino acids to protect athletes hard-earned muscles. FLEXX BCAAs 2:1:1 ratio of Leucine to Isoleucine and Valine is the most scientifically studied ratio for athletic performance. This combination has been shown to be effective in numerous studies to reduce muscle damage and accelerate recovery from resistance training.*

8 at-home workouts to lose weight and build muscle

You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude or bring the house down with your favorite workout songs. Because, while there are times when the gym is the perfect respite from a long day at work (you can get in, sweat, get out, and feel completely renewed), there are others when the gym is one giant irritation. There are too many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

Tip: The Fat Guy's Eating Pattern | T Nation

One pattern of eating disrupts metabolism and dietary behaviors more than any other. Here's how to avoid it.

Zach Even - Esh on Instagram: “My Best buddy & I at the top of the mountain after #spartan #wrestling camp 👊👊🔨🔨 / First time my son ever did something like this. /…”

Tip: The Protein First Diet Strategy | T Nation

The caloric cost of digesting and processing protein is much higher compared to fats and carbs. When you consume protein, 20-30% of the calories consumed are expended during processing. There's a high cost associated with unfolding proteins and digesting them, and it outshines carbs (5-6%) and fats (2-3%).

51 Goblet Squats
52 MIKE O'HEARN The TITAN on Instagram: “#Repost @julialescova ・・・ Working out with the big boys today 😃💪🏻 @mikebisping from @ufc and the Titan @mikeohearn 🏋🏽‍♀️🏋🏽‍♀️ #goldsgym…”
53 Shawn Ray
54 11 Airbnb Tricks to Help Save You Money, According to Experts
55 Tip: 3 Habits for Maintaining Leanness | T Nation
56 John Hansen
58 Official Muscular Development Magazine
59 8 cardio workouts for the guy who hates cardio workouts
60 Top 10 Deadlifting Mistakes and How to Fix Them | T Nation
61 Pauline Nordin on Instagram: “When the light is just right 💪🏻. Day 11 is here. That means a personal record in consecutive time off. The upcoming week I’m seeing top of…”
62 Back & Biceps
63 How to eat carbs for more muscle and less fat
64 The Top Ten Triceps Exercises | T Nation
65 Tip: Do This Before a High-Carb Cheat Meal - Biotest
66 Steroids for Dummies | T Nation
67 10 Best Mountain Biking Trails
68 Get a Room: 23 Hotels That Are Perfect For a Sex Vacation
69 4 Mistakes Men Still Make in The Gym | T Nation
70 Asia Monet Covers "I Am Changing " by Jennifer Holliday from the Dream Girls on Broadway
71 20 travel tips to help you conquer Machu Picchu
72 Asia Monet Covers "Aint No Sunshine " by Bill Withers
73 John Hansen
74 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…”
75 Dexter "The Blade" Jackson on Instagram: “#flexfriday Fullness coming back after my 6 weeks break.. always repping @npcnewsonlineofficialpage @jmmanion clothes.. I’m feeling good…”
76 Official Muscular Development Magazine
77 Shawn Ray
78 The 11 Best Presidential Estates to Visit Now
79 10 CrossFit workouts to get rid of love handles
80 Branch Warren on Instagram: “I keep hearing you are supposed to Flex on Friday’s, so here you go 😜💪🏻 on another note if you are in the Minneapolis area this weekend…”
81 Healthy food: The 10 best sources of carbs
83 Where to Go Now: The Top 5 Travel Destinations of 2018
84 Victor Martinez on Instagram: “Today I woke up feeling very sad after seeing the news. #rip @anthonybourdain thank you for letting me experience your experiences through…”
85 Fuerza Friday| Arousal Control-When To Use the Hype I
87 Joe DeFranco on Instagram: “Had a great time presenting at @athleanx’s Live Event yesterday w/ #JeffCavaliere, @stevecotterikff & @that1legmonster! Great group of…”
88 Tip: A Better Way to Bench For Short Lifters | T Nation
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Establishing A Common Glossary MIKE O'HEARN The TITAN on Instagram: “Happy birthday to Panda 🐼. She had the best birthday cake ever from @thedogbakery Thank you @kellyhannaford & @rockykanaka for making the…” MIKE O'HEARN The TITAN on Instagram: “Set up a crazy fighters shoulder workout for the Champ @mikebisping @ufc & @connellydds the Michael Angelo of teeth today ! Tag and…” Zach Even - Esh on Instagram: “When less is more. / We can all use more time in nature, less time sitting inside & less “things”. / Even spending some time up here with…” Ronnie Coleman on Instagram: “This is how Kevin Levrone helped me to start WINNING with some Vodka!! Make sure to Pre Order my movie THE KING 👑 NOW at…” Joe DeFranco on Instagram: “💪🏼WEEKEND PUMP | BICEPS 21’s (version 2.0) . Here’s one of my all-time favorite bicep/forearm “finishers”... It’s simple & doesn’t require…” Zach Even - Esh on Instagram: “Don’t need the fancy stuff to build HAMMERS! / Get after it & attack your training AND YOUR LIFE 👊👊🔨🔨 / @undergroundstrengthgym…” UndergroundStrengthGym on Instagram: “HUSTLEMANIA for the WIN 🏆🏆🏆 / Nobody is stopping you from working hard but yourself! / Laziness is never rewarded 👊👊🔨🔨 /…” [View All Videos]
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