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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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1
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
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…”

7 Twitter

All very good and well, but did you fail against obesity for 40 years and then crash diet for 6 months to become, like, you know, a real proper PhD (as opposed to someone who lived and breathed nutritional research for 7 years and learns more every day)? Yeah, thought not.

8
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."

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12
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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Shawn Ray Amateur Olympia Meets Fans!

Shawn Ray Amateur Olympia Meets Fans!

15 Twitter

I have never seen anyone say broccoli causes obesity. I certainly never saw anyone say "it's best to not have insulin secretion at all" - that's absurd. Problem is, some people lack nuance: insulin is required, too much insulin is bad. Is that so hard to understand? #ignarrogance

16
Tip: The Forgotten 6x6 Protocol | T Nation

You must complete all six sets in as little time as possible, resting only 30 seconds between sets. That's where the training density comes in. While Gironda's recommendations were to shoot for rest periods of 30 seconds at most, he had his advanced bodybuilders resting only 15 seconds between sets.

17
Not Dangerous! 4 Falsely Accused Exercises | T Nation

However, when examining these forces, remember that they exist on a continuum, and injury is not a concern until a certain threshold is reached. For the ACL, this threshold has been reported to be upwards of 2,000 N, depending on an individual's age. So the tensile forces experienced by the ACL during the knee extension (158 – 396 N, using loads ranging from a dynamic 12 repetition-maximum to a maximum voluntary isometric effort) are less than one-fifth of its ultimate strength. (13)

18
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.’

20 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

21
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:

22 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.

23
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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25
Loaded Elote Guacamole | Fuel & Gainz by Fit Men Cook

26 Twitter

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27
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.

28
No BS with Nordin ep 143 Pull-ups

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

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

Asia Monet Covers "Aint No Sunshine " by Bill Withers

30
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."

31
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.)

32 Twitter

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33 109- 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.

34
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.

35 Twitter

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38
Shawn Ray-Worlds Largest Starbucks in Shanghai, China 2018

Shawn Ray-Worlds Largest Starbucks in Shanghai, China 2018

39
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.

40
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.

41
Shawn Ray Amateur Olympia China 2018

Shawn Ray Amateur Olympia China 2018

42
Anavite 180Tablet

The Ultimate Performance Enhancing Multivitamin Supplement. Loaded with Highly Bioavailable Vitamin Cofactors and High Doses of Beta-Alanine and L-Carnitine L-Tartrate. Anavite is far beyond a mere high potency multivitamin. It's really three supplements in one. A high potency athlete's multivitamin/mineral formula with optima, clinically validated doses of Beta-Alanine and Carnipure (L-Carnitine L-Tartrate) for vastly increasing endurance and nitric oxide levels while reducing recovery time, thus optimally increasing aerobic and anaerobic athletic performance. Fully loaded with highly bioavailable vitamin cofactors such as methylcobalamin and powerful minerals such as methlyselenocysteine you can expect that Anavite will exceed your expectations in a high potency multivitamin & mineral formulation. To raise the bar even further, Gaspari researchers including 2 full grams of powerful recovery aide Carnipure (L-Carnitine L-Tartrate) which has also been shown to increase vasodilation, nitric oxide leves and increase androgen receptor density. Lastly, while other companies under does beta-alanine, Anavite includes over a full 3 gram daily does of this powerful amino acid which is the dosing threshold clinically shown to increase both anaerobic and aerobic performance.

43
Bulgarian Split Squats | T Nation

It might seem that stability would be a severely limiting factor in getting strong, but this isn't the case with the RFESS, which is what makes it the best single-leg variation for building strength. In many ways, it bridges the gap between bilateral and single-leg exercises because you get the benefits of unilateral training while still getting assistance from the back leg to handle heavier loads. The back leg doesn't do much as far as lifting the weight, but helps tremendously with stabilization, allowing the front working leg to push harder. Technically, it could be argued that the RFESS isn't even a true single leg exercise at all since both legs are in contact with a fixed surface the entire time.

44
3 ways to get a luxury hotel for cheap

“We find someone who’s trying to get the best deal more endearing than a guy with a Black Amex, because we can’t afford those rooms ourselves,” he says. “Trying to book cheaply puts you on the staffer’s side.” And even if you get a cheap rate over the phone, keep hustling at check-in by sliding a small gratuity over with your credit card. “It’s an act of kindness—even five bucks puts you above everyone behind you,” Tomsky says.

45 John Hansen

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46
The Plastic Surgery Procedures Men Are Getting to Feel More Confident

“Some people call it the ‘executive edge’ because a lot of patients report that they want to look younger to continue to compete in the workplace,” says Jeffrey Janis, MD, President of the American Society of Plastic Surgeons. “But I think, more often, men just want to look as young as they feel. That’s where a board-certified plastic surgeon can help.”

47
Tip: Your 1RM Doesn't Really Matter | T Nation

With single-rep sets, you're really only developing your neural efficiency: the ability to maximally recruit motor units in the trained muscles. While improved neural efficiency isn't a bad thing, 1RM attempts have a much higher risk of injury, and they don't provide enough time under tension or metabolic damage to stimulate muscle growth.

48
Detraining: How and When to Cut Back for Greater Gains, Fewer Injuries

But note that this varies from person to person and training plan to training plan. McGrane notes that one or two solid periods of detraining a year might be enough for serious runners. It’s important to aim for whatever kind of a break allows your body to perform at its peak while also allowing you to find some enjoyment in the activity.

49
How to Throw the Perfect Boxing Punch

“One: Start with hands up and left foot forward, elbows resting on your rib cage and your chin tucked. The intention is to strike with the right hand for a powerful punch. Trust that a straight line works: It’s the fastest route from point A to B.

50
How to get forearms like Rambo

Hold a dumbbell in each hand and sit on a bench, box, or chair. Rest your forearms on your thighs and allow your wrists to bend over your knees so your palms face down and the weights hang mid-air. Curl the dumbbells up by extending your wrists, raising the back of your hands closer to your forearms.

51 Dispelling the Glute Myth | T Nation
52 https://www.ironmanmagazine.com/defining-hybrid-training/
53 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…”
54 The Top 10 Fish Proteins, Ranked
55 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…”
56 Most Breathtaking Views in the U.S.
57 Nourish & Bloom Vegan Protein Snack Bars at Bodybuilding.com - Best Prices on Vegan Protein Snack Bars!
58 Team Not Team Old Man Wins!
59 Flex Wheeler | Official on Instagram: “The legendary Bev @bevsgym #thelegend #sultanofsymmetry #bodybuildingmotivation @lwpgainz5 #gohardorgohome”
60 World Economic Forum (@worldeconomicforum) • Instagram photos and videos
61 Revolutionary Coaching Bar: The elitefts™ 5 Rings Bar | elitefts.com
62 The 20 Best Mountain Towns in America
63 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…”
64 Bear Grylls Talks His New Show 'Face the Wild' and Adventure Tips
65 https://www.ironmanmagazine.com/deltoid-detonation-2/
66 @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…”
67 Leg!
68 Chest, Delts and Triceps
69 The Ronline Report with Branch Warren
70 Tip: A Better Way to Split Squat | T Nation
71 Joe DeFranco on Instagram: “🚨NEW PODCAST ALERT! . 🎙 Episode 167 of the #IndustrialStrengthShow w/ @nutritiontreatmentcenter is now available on @itunes, @spotify,…”
72 John Hansen
73 Olympic Lifting for Monsters | T Nation
74 Ronnie Coleman: The King on iTunes
75 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
76 Tip: The Breakfast and Dinner Trick - Biotest
77 Tip: Fight Off Skin Cancer with this Cheap Drug | T Nation
78 Steve Maxwell on Instagram: “Happening now: new video download: http://maxwellsc.com/bjj-mobility.cfm”
79 Tip: Where Does Body Fat Go When You Lose It? | T Nation
80 The 5 Most Worthless Exercises of All Time | T Nation
81 John Hansen
82 6 full-body UFC workouts for strength, endurance, and fat loss
83 Paul Rudd on His ‘Ant-Man 2’ Workout Routine and Nutrition
84 Tip: Big-Butt Women Live Longer | T Nation