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STRONGMAN: What Brian Shaw Taught Us in 2018

Were You Paying Attention?

WATCH: Road Trip Rants — Intra-Workout Reese's, Pushing Training Partners, and Balance

Not all training junk foods are created equal. This topic, and more, are explained in this week's episode.

Training In Your 40s VS Training High School & College Athletes • Zach Even-Esh

The older you get, the harder the training gets! It's tougher to make gains and you can forget about that "maintenance" BS program. If you're not getting better, you're getting worse. I NEVER use the word "maintenance" when training anyone, including in season for athletes. Think about it, how weak does it sound when you …

NJ Strength & Conditioning | Manasquan Strength & Conditioning | Scotch Plains Strength & Conditioning

Our track record of transforming and helping hundreds of athletes that have walked through these doors does not fit us into the Wal Mart of Athlete Strength & Conditioning.

Posing Routines | 2018 IFBB Muscle Mayhem Pro

Posing Routines | 2018 IFBB Muscle Mayhem Pro

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1
Bodybuilding.com Signature Amino Plus Energy at Bodybuilding.com - Best Prices on Signature Amino Plus Energy!

Warnings: Consult your physician before using this product if you're taking any medications or are under a physician's care for a medical condition. Not for use for those under the age of 18 or women that are pregnant, trying to get pregnant or nursing. Do not consume caffeine from other sources while taking this product as too much caffeine may cause nervousness, irritability, sleeplessness, and occasionally rapid heartbeat. Do not combine with alcohol. Consume as part of a healthy diet and exercise program, and drink at least 6-8 glasses of water per day, exercising may increase the need for extra fluids. This product contains 100mg of caffeine a serving. Those with a medical condition and those taking medication should consult a healthcare professional before use. Do not exceed 3 servings within 24 hour period.

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

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.

3
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.

4
Sagittarius Horoscope for Thursday, June 7, 2018

Thursday, June 7, 2018 - You might not be happy about the timing of events at work today. You’re ready to move forward with a specific project but everyone else wants to discuss the alternatives a while longer. Although this situation can be annoying, it doesn’t quite reach the level of frustration -- mostly because you know they will come around to your way of thinking soon enough. Instead of creating ripples by pushing for your idea, let the circumstances evolve naturally now. You will end up with more support if others reach your conclusions on their own.

5
Ronnie Coleman: The King on iTunes

In the bodybuilding world, Ronnie Coleman is known as The King. He achieved the impossible - putting on nearly 300 lbs of muscle while still maintaining a shredded and symmetrical physique. He shares the world record for most Mr. Olympia titles, the Super Bowl of bodybuilding, at eight victories. But greatness on that scale comes with a price. Nearly 20 years later, Ronnie Coleman has had multiple spine and hip surgeries. He can barely walk and is in constant pain. Now facing yet another spinal surgery, Ronnie reflects on his legendary bodybuilding career and looks ahead at what his future will hold. A man with nonstop conviction, dedication to family, and remarkable willpower - witness the ultimate exploration of bodybuilding’s biggest legend yet.

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7
No BS with Nordin ep 150 Time off & muscle

What to expect when you’re not able to train and Strategies for minimizing muscle atrophy

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9
Dave Tate Talks Training After Westside | elitefts.com

Fixing Dave Tate: Adjustments to Upper Body Training Days for Phase 3 | elitefts.com

10
Tip: The Forgotten Grip Strength Builder | T Nation

Go lighter for more gains? Yes. Work your way up to doing this exercise for 5 minutes straight for big forearms and a monster grip.

11
7 Workouts You Can Do in Your Living Room

What isn’t part of the battle? Stressing out about what equipment you do or don’t have. Durkin says that bodyweight workouts can be just as effective as sessions on cutting-edge equipment. And while ideally you should do a mix of both bodyweight and weighted exercises, if you don’t have access to a gym, you can get surprising results from sweating in your own living room — or hotel, or airport terminal, or office.

12
Our Favorite Sandals and Flip-Flops for Summer

13
The 20 Best Mountain Towns in America

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15
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.

16
Tip: Fight Off Skin Cancer with this Cheap Drug | 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.

17
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.

18
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.

19
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.”

20
Tip: The Breakfast and Dinner Trick - Biotest

Breakfast is the most important meal and what you eat sets up your entire neurotransmitter production for the day. The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive.

21
6 Ways to Pack on More Pounds and Build Quality Mass

Most exercisers out there are looking to lose some weight and inches off their waist, which typically means having to cut down on food intake. However, there are always hard-gainers out there too—guys who want to put on weight but it doesn’t seem to come easy no matter what they try. In many cases, these are guys who work out a lot but simply don’t pack in enough food to gain the weight and build the muscle for which they’re looking. If this sounds like you, have a look at the following tips.

22
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.

23
8 cardio workouts for the guy who hates cardio workouts

Directions: Attach a rope (or chain) to the end of a sled, and sprint out while pushing the sled until the length of the rope. Once you run the full length of the rope, turn around and sprint back to the end of the rope, grab tight, and pull it right back to you, then gear up for the next lap.

24
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

25
Flex Wheeler ® | Official on Instagram: “Iran 🇮🇷 for the win!! Who you got?”

26 Official Muscular Development Magazine

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27
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.)

28
What a Fit Guy Would Order At Any Airport Restaurant

What a Fit Guy Would Order at Any Airport Restaurant

29
Dexter "The Blade" Jackson on Instagram: “Father’s Day BLOWOUT SALE!! If you’re like me and hate eating veggies.. You should try @unutrition Veggie Green!! There a huge sale through…”

30
How to Travel With a Big Group and Not Go Crazy

Gallivanting as a group deepens relation- ships with the people you care about most. But if the payoff  of group travel is big, so are the risks. For one thing, it can be a logistical nightmare. (Just getting all my buddies to agree on where to eat dinner required rounds of debate.) And that’s not to mention the friction that can ensue when varied personalities are in close quarters for days at a time. A rotten vacation is bad enough, but when a group trip goes off  the rails, long-standing relationships can get seriously frayed. 

31
Tip: Lose the Fat, Spare the Muscle | T Nation

High intensity interval training or HIIT conserves muscle, and potentially even builds it, because you're working so damn hard while burning plenty of fat along the way. You can also add excess post-exercise oxygen consumption (EPOC) to that. The afterburn effect of EPOC uses additional oxygen after exercise to pay off your oxygen debt and continues the fat burning process by keeping your metabolism elevated for an extended period, post-workout.

32
Training to Do Your First Pull-Up

I was asked why I would want to write a question-and-answer book. It is really a simple answer: training itself is one continuous question. As we train and provide the right answers, we make progress. If our answers are wrong or incomplete then progress is slowed or stopped. There is power in a question. Humbling yourself, asking a question, and being open will allow you to find the correct answer more quickly. I have been training for over 25 years and I am still asking many questions. Though we are all training to be better, we are all in different places in our journey. I wrote this as a way to talk with you, not at you. My answers and ideas are meant to empower you so you can find your own path. Some of you wanted to be told what to do and others were looking for ideas. These are your questions.

33
Branch Warren on Instagram: “2 WEEKS OUT!!!!! HOUSTON TX get ready for the biggest @officialgasp Super Show and Expo and NPC Branch Warren Classic!!! We have 11 events…”

34
The Best Damn Push-Ups Article, Period! | T Nation

No matter which type of push-up you're performing, always set up in the "arrow formation." Basically, this means that if you took a snapshot from the aerial view the push-ups position would look like an arrow, not the letter T. This position is easier on the shoulder joint and leads to higher EMG activation of the pecs and triceps.

35
@therock on Instagram: “Ladies, gents and children of all ages.. The JUMANJI SEQUEL is officially underway. Holy shit what a dynamite pitch from our…”

36
The Fit Guy's Guide to Packing a Carry-On

“Handlebars create these reservoirs in your bag,” said Sam. It’s the perfect spot to tuck your workout clothes, since it’s okay if they get wrinkled from being stuffed into a small space. Once you’ve filled in the gaps at the bottom of your bag, you have an even layer to add stacks of folded clothes that are bigger and more delicate.

37
Lifters Over 30 Need to Get Real | T Nation

A lot of coaches say that lifting weights for higher reps makes you more prone to injury. In the case of training methodologies that have you racing the clock, it's true. But sets of 10-12 or even 15 reps of a compound movement shouldn't be outside the vocabulary of a recreational lifter who has his health and wellness first in mind, along with building plenty of muscle and strength.

38
The Best Workout Classes in the U.S. for Men: 2018

Fitness classes started to stem from a desire to shock or serve as the backdrop for an Instagram, rather than a strong base in functional movements and proper form. But that’s not the full picture—merely a blip…a very odd, hard-to-ignore blip.

39
Squat Like You Mean It | T Nation

Starting in a quadruped position, flex one hip to 90 degrees. From there, rock side to side and limit movement from the lumbar spine while focusing more on the hip capsule itself. It's important to note that this is a self-limiting exercise. Don't be too concerned with range of motion, just try to improve on it.

40
Forced Anabolism: How to Overeat | T Nation

Good, use it! This is body building ! The tough thing here is to figure out – for you – how long it will take to "hold" a new set point before your brain, endocrine system, and tissues accept it as the new you. In our experience, this takes about six months. It's not exact science and the whole set point concept has multiple mechanisms behind it. We do know that some individuals respond more (or less) favorably to over and under-feeding. In any case, we've seen this approach work for otherwise stuck, small, and frustrated guys.

41 Official Muscular Development Magazine

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42
The 3 Best Ways to Save Money on Baggage When You Fly

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43
Riding With the Grom: A Skateboarding Road Trip Up the California Coast

What the road gave us, I realized, was time without distractions. Within the confines of our small car, we got to just hang out. After a brief stop to skate at El Estero skate park in Monterey, we ventured south to Big Sur. The kid was clearly bummed that there would be a single day of the trip that didn’t involve skating. But I held my ground, explaining that the wild beaches and epic views were going to blow his Brooklyn mind. We drove with the top down, and soon Carlos put his phone down (voluntarily!) and stared out the window. We arrived at the Ventana campground and checked into our glampsite beneath the redwoods before eating dinner and watching the sunset at Nepenthe.

44
@therock on Instagram: “Dude on the left is pretty good at what he does. Writer/Director @rawsonthurber of our original action film, SKYSCRAPER. He also…”

45
Ronnie Coleman on Instagram: “The countdown is ON! ⏱ Go to GenerationIron.com/RonnieColeman and choose your favorite platform. (Some give significant discount for…”

46
Carb Cycling for Fat Loss | T Nation

Although I'm more a "sets & reps" oriented coach and writer, I too have my own spin on carb cycling. It's one that I've used successfully with many athletes including myself; last year I went from 220 to173 for a meet using a plan similar to what I'm about to unveil here.

47
The Best Road-trip Podcasts You Should Listen to Right Now

There’s never a better time to start listening to a new podcast than when you set out on a road trip. Whether you’re stuck in traffic or just trying to knock out a few extra miles, there are tons that hit every category and topic, from history to true crime and tech and comedy. Here, four of the best podcasts for road trips that’ll make your solo trek fly by—or, at least, it’ll feel that way.

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15 Beaches That Are Totally Off the Radar, For Now

We all crave the next sweet spot, that unspoiled getaway that no one else knows about. Here are 15 beaches where you'll be one step ahead of everyone else. At least for now.

49
20 Total-Body Workouts, In Five Moves (Or Less)

You know those workouts that seemingly combine every kind of exercise and piece of equipment in the gym? You won’t find any of those here. That’s because you don’t need a bunch of tools, time, or moves to target every muscle and burn serious calories. We asked some of the country’s top trainers to design total-body routines that hit these requirements: fewer than two pieces of equipment, under 40 minutes, and no more than five exercises. What we got are the workouts that we want to do: They’re all fun, fast, and effective.

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Underground Strength Gym July 2018

3.8 oz., 50% polyester, 25% combed and ringspun cotton, 25% rayon

51 Electronic Books
52 Five Exercises You Should Stop Doing... Forever! | T Nation
53 Official Muscular Development Magazine
54 EliteFTS on Instagram: “MAKING EXCUSES Successful lifters don't spend their time making excuses for all their failures or shortcomings. Anybody can have a bad…”
55 The Best Golf Courses In (and Around) New York City
56 Seven Metabolic Finishers to Burn Fat | T Nation
57 Arm Workout From Hell 🔥 | Superman From Compton & The Titan
58 The Only 9 Circuit Workouts You Need
59 Dexter "The Blade" Jackson on Instagram: “#fbf #flashbackfriday to the NY Pro @bevsgym Hanging out with one of my very best friends in this sport.. @roellywinklaar Always good…”
60 David Johnson's Running Back Workout for Strength, Speed, and Agility
61 Zach’s Training | Upper Body & NO EXCUSES
62 Pauline Nordin on Instagram: “Surgery is now booked. Next Thursday! Right hamstring tendon to be reattached and cleaning up scar tissue. Wish me good luck. #fighterdiet…”
63 Joe DeFranco on Instagram: “Don’t “chase” success. Provide VALUE to those around you (friends, family, STRANGERS, etc.) and watch what happens...😉 Have a great…”
64 Why You Should Eat Three Eggs A Day!
65 EAAs vs BCAAs | Brain Gainz
66 @iconmeals on Instagram: “It’s Friday... it’s just another day... you’re grinding and focussed on crushing your daily tasks on the way to achieving your goals and…”
67 Tip: Understand the Law of Metabolic Demand - Biotest
68 Bad Digestion is Killing Your Testosterone | T Nation
69 Detraining: How and When to Cut Back for Greater Gains, Fewer Injuries
70 How to Throw the Perfect Boxing Punch
71 Not Dangerous! 4 Falsely Accused Exercises | T Nation
72 How to get forearms like Rambo
73 Dispelling the Glute Myth | T Nation
74 How to Build 50 Pounds of Muscle in 12 Months | T Nation
75 The ripped back workout
76 10 x 3 For Fat Loss | T Nation
77 You Will Get Hurt!
78 Ronnie Coleman on Instagram: “June 22nd is the release date y’all but you can pre-order now. Just go to Generation.com or iTunes.”
79 @therock on Instagram: “Wheels up / rockin’ out 🤟🏾 #FlyingSilverEagle #MoreThanAFeeling @laurenhashianofficial”
80 Victor Martinez on Instagram: “We can do so much more with when you have a good flow with people especially friends . Thank you @robert_galva for putting together a great…”