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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.

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 …

Ask the Anabolic Doc - Episode 18

In this episode of the Anabolic Doc, prep guru and IFBB Pro Fakhri Mubarak opens up about his health issues.

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Top News
1
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

If you're ahead of the game, you're already using a ball chair. But you can do more with it than just sit! Use these two movements throughout the day to combat your sitting posture and add muscle and strength you can use anytime!

2
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.

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
Good Form vs. Bad Form: What You Don't Know | T Nation

So, if you're a competitive lifter or just care a lot about being strong, "good technique" often means finding the easiest way to lift the weight. For example, if you were attempting to break your one-rep max record on the squat, you wouldn't lower the bar over a 6-count and then pause for 1-second at the bottom before ascending back to the top. You'd instead use the easiest tempo.

5 Twitter

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6
Sagittarius Horoscope for Thursday, June 14, 2018

Thursday, June 14, 2018 - You could fall in love in a big way today. But whether you’re captivated by a person, a place or an idea, your feelings are disruptive to the status quo. It’s nearly impossible to continue with your day-to-day routine when your emotions are so unstable. However, you will likely return to your senses on a moment’s notice once you realize that things are not always as they appear. Personal ups and downs rise and fall like the tides, but your responsibilities remain. Don’t be daunted; just grit your teeth and get to work.

7
The Best Shoulder Workout Moves to Avoid Injury

Do 3 sets of 12 to 15 reps for each of the moves, resting 1 minute between sets. Use heavier dumbbells for the first exercise (incline-bench isometric row) and then lower the weight for the remaining 3; try using around 40 pounds and 15 pounds, respectively. Avoid setting down the dumbbells between the last 3 moves. Once you’re done, rest 2 minutes and finish with a brachial, or dead, hang. Complete this circuit 2 or 3 times a week.

8
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.

9
The Only 9 Circuit Workouts You Need

In a perfect world, there would be one workout that you could do all of the time and still see results and never get bored. In reality, your wants and needs are always changing, as is the space and equipment you have access to and the time you have to spend. Plus , to continue improving and stay motivated, you need an arsenal of routines at your disposal. They’re here. We asked Aaron Guy and Derek Jameson, trainers at the new The Phoenix Effect  gym in Los Angeles, to create these effective circuits. The routines provide fresh ways to get in a great workout — no matter what kind of time you have, or place and tools you’re working with.

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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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111- Danny Vega- Keto Counterculture on Carnivore Keto, Keto Performance and Supplementing Ketones

Danny Vega aka Keto Counter Culture joins us today to continue our deep dive into the Ketogenic Diet. Danny has been keto for over 2 years and has recently incorporated a carnivore keto diet. He and Ben discuss the use of exogenous ketones to increase focus and performance, the effectiveness of a ketogenic diet for everyone including pro athletes, how to minimize the keto flu, and his and Ben’s recent foray into building muscle on keto. Go check out Danny on The Ketogenic Athlete Podcast and @ketocounterculture! This episode is brought to you buy Thrive Market. Check out ThriveMarket.com/MuscleExpert for 25% off your first order and free shipping for a month! Go pick up all of your keto or non keto grocery needs. 2:00 - How Danny got into keto and made a smooth transition from a carb based diet. 5:45 - How Ben’s keto adaptation is going. 8:00 - The Carnivore Keto Cut. Danny’s new keto program that helps people get into ketosis. 10:45 - Upping the adaptation process. How fasting can minimize the keto flu and help you adapt quicker. 11:30 - Exogenous ketones. Using keto supplements for mental clarity and as a preworkout.

12
Tip: Glucose Monitoring for Fat Loss | T Nation

If the blood sugar is out of range two hours after you've eaten, then you'd need to investigate your diet. What's called the "first phase insulin response" happens within a couple of minutes of consuming food. This can be dysfunctional due to gastrointestinal issues or early signs of beta-cell problems. And it can be seen in a general way with blood glucose monitoring where the blood glucose stays really high in the first hour and a half after eating.

13
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.

14
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.

15
Plazma™ Brutal Workout Formula for Enhanced Growth & Recovery - Biotest

Intrigued by this effect, Tim starts thinking about how else he might use the formula. He thinks to himself, "This thing is crazy because, during the most extreme physical demands, we have muscle pulling in nutrients as if it were a vacuum, and the effect completely revolutionizes sports performance. Let's see if we can get a similar effect with muscle growth and recovery. Whatever this is doing for endurance athletes, it should do substantially more for bodybuilders and power athletes."

16 John Hansen

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17
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.

18
@therock on Instagram: “Calm before the storm. Shooting our big @underarmour campaign and gettin’ the music right. Kickin’ it all off with my outlaws…”

19
@therock on Instagram: “*swipe left Day of reckoning. 108 degrees. IRON PARADISE We shot not one, but TWO @underarmour #ProjectRock campaigns in a little under…”

20
Phil Heath on Instagram: “The only place to watch me train from this past offseason through the week of the Olympia only on @phit_app. Let’s go!!!!!!!!!!! #Repost…”

21
Tip: Challenge Sets for Enormous Legs | T Nation

I like these for a couple reasons: First, they shock the body by pushing you beyond mental limits, and you MUST push yourself. Second, when you throw out a predetermined rep number you typically far exceed what you thought possible going into the set. I think I got 16 reps in the video with a weight normally used for 6-8. Knowing you have fewer total sets to do, and that the challenge set is a single balls-out-effort, frees you up to not hold back.

22
Flex Wheeler ® | Official on Instagram: “Iran 🇮🇷 for the win!! Who you got?”

23
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.)

24
What a Fit Guy Would Order At Any Airport Restaurant

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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…”

26
Tip: Lose the Fat, Spare the Muscle | T Nation

27
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.

28
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.

29
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…”

30
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.

31
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.

32
@therock on Instagram: “Ladies, gents and children of all ages.. The JUMANJI SEQUEL is officially underway. Holy shit what a dynamite pitch from our…”

33
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.

34
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.

35
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.

36
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.

37 Official Muscular Development Magazine

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38
The 3 Best Ways to Save Money on Baggage When You Fly

We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. For more information please read our Privacy Policy

39
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.

40
50 Best Places for Summer Vacation in the U.S.

Where do you want to go this summer – hiking along the Oregon coast or surfing the Snake River, stargazing in the darkest corners of the Allegheny Mountains or exploring late-night Chicago? We scoured the USA in search of every state’s hidden summer gem. All you have to do is get there.

41
@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…”

42
Ronnie Coleman on Instagram: “The countdown is ON! ⏱ Go to GenerationIron.com/RonnieColeman and choose your favorite platform. (Some give significant discount for…”

43
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.

44
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.

45
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.

46
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.

47
Electronic Books

Click on the "Buy Now" buttons to read the full descriptions.  

48
T Nation on Instagram: “Results of our latest Instagram Stories poll. More coming soon! -T-Nation.com #tnation #tnationmeme #glutes”

49
Five Exercises You Should Stop Doing... Forever! | T Nation

If you insist on doing your part to keep rolling shrugs in style, at least roll your shoulders backward when you do them. That way you can say you do it to give your scapular retractors (rhomboids, middle, and lower traps) a little extra work. No, it doesn't work them well at all since the resistance is going down and your retractors pull back, but hey, at least it's something.

50 Official Muscular Development Magazine

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51 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…”
52 The Best Golf Courses In (and Around) New York City
53 Seven Metabolic Finishers to Burn Fat | T Nation
54 Arm Workout From Hell 🔥 | Superman From Compton & The Titan
55 The 20 Best Mountain Towns in America
56 Dexter "The Blade" Jackson on Instagram: “#fbf #flashbackfriday to the 2016 NY Pro @bevsgym Hanging out with one of my very best friends in this sport.. @roellywinklaar Always good…”
57 David Johnson's Running Back Workout for Strength, Speed, and Agility
58 Yahoo
59 Zach’s Training | Upper Body & NO EXCUSES
60 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…”
61 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…”
62 Why You Should Eat Three Eggs A Day!
63 The Healthiest Types of Bread—and Their Health Benefits
64 EAAs vs BCAAs | Brain Gainz
65 @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…”
66 John Hansen
67 The Only Core Workout You'll Ever Need
68 165 | Zach, Tait Fletcher & Keith Jardine on The Pirate Life • Zach Even-Esh
69 Tip: Perform All Rep Ranges, Regardless of Goals | T Nation
70 12 Kitchen Swaps All Athletes Make
71 Tip: What You Really Think Of Bodybuilding | T Nation
72 Father's Day 2018: Thoughtful Gift Guides for Every Dad
73 The Texas Method | T Nation
74 https://www.ironmanmagazine.com/greek-versus-italian/
75 Pauline Nordin on Instagram: “In no way do I feel like this today but it’s what I tell myself every morning and every night...: Everything will be ok. I’m going to…”
76 Posters
77 Phil Heath on Instagram: “Hoping everyone is having a great week and finishing it up stronger than the last. Take some time out to gather your thoughts on how you…”
78 Zach Even - Esh on Instagram: “Partner tire plyo battle. / We also do these in isometric fashion for 10-15 seconds. / These are AWESOME, and can serve as repetition work…”
79 @therock on Instagram: “Just three dudes. Great chop session with this empire builder, Jeffery Katzenberg and our @sevenbucksprod prez @hhgarcia41. JK & I have…”
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Videos
Shawn Ray Creating Longevity @therock on Instagram: “Family 👊🏾 Congrats boys! 🇲🇽 Thank you to my boys @jona2santos @oficialgio for their time and havin’ some fun. Today we rise with strength &…” Zach Even - Esh on Instagram: “Love this outdoor thrash session with @theeducatedmeathead 👊👊🔨🔨 / #Repost @theeducatedmeathead with @get_repost ・・・ When a random old guy…” Shawn Ray Flex Wheeler ® | Official on Instagram: “BELIEVE N YOURSELF 🙏🏾” Shawn Ray Zach Even - Esh on Instagram: “Solo Training Problems haha - FIND A WAY 👊👊🏆🏆 / Great training today, FULL VIDEO ON MY YOUTUBE @zevenesh / #undergroundstrengthgym…” UndergroundStrengthGym on Instagram: “Morning THRASHING with the college guys 👊👊🏆🏆 / I attacked training with them! / When opportunity knocks, you ANSWER! / When opportunity is…” MIKE O'HEARN The TITAN on Instagram: “How does a golf ball teach you how to have Iron Will? Well... _ When the first golf ball was created the engineers gave it a smooth cover,…” Zach Even - Esh on Instagram: “The ultimate way to feel sorry for yourself is to stop getting better. / Set bigger goals, attack them and live for the relentless pursuit…” UndergroundStrengthGym on Instagram: “Training on your own it’s never the same as being trained by an expert, coupled with an inspiring environment. / I’ve seen this from the…” Stephanie McMahon on Instagram: “#MidnightWorkout w/ @defrancosgym @tripleh #Andre is asleep in the cardio room - finisher: 30 sec handstand hold, prowler “sprint”, 15 lbs…” [View All Videos]
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