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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 - 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.

2
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.

3
The 25,000 Calorie Titan Challenge High Day

The 25,000 Calorie Titan Challenge High Day

4
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.

5 Twitter

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6
Combat Crunch Bars | MusclePharm

I'm not sure if I got a bad bar out of a batch, but I picked up the Chocolate Coconut one. The "flavor" is great, however the bar itself was HORRIBLE. I nearly broke my teeth trying to bite into this thing. This was unlike any other protein bar I've ever tried as none have been like this. I honestly had to bite it on the side of my mouth and bend it down to break a piece off. Then it took FOREVER to chew. I would never get this again! Initially I thought the bar might have expired to go this hard, but it doesn't expire till August and it's currently June as I write this. I have another bar of a different flavour I'm going to try and hoping it's not like this.

7 Twitter

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8
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

9 Twitter

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10
Dave Tate Talks Training After Westside | elitefts.com

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

11
Tip: What You Really Think Of Bodybuilding | T Nation

And really, if you think about it, lifting weights is sort of like riding a bicycle. You may love to ride your bike but that doesn't necessarily mean you can name a single professional bicycle rider, and it doesn't mean you enjoy watching other people race. The fun and the reward is in the doing, not the watching.

12
Flex Wheeler ® | Official on Instagram: “Happy Father’s Day to all you Fathers, Grandfather’s, Great Grandfather’s and especially you Single Moms who play the role of of Mother and…”

13
EliteFTS on Instagram: “Happy Father's day! Elitefts™ Pic of the Day Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800 exercises, over 40…”

14
Ground Base Sumo Squat

Ground Base Sumo Squat

15
Banded Leg Press Drop Set

How to PROPERLY Leg Press | 3 Leg Press Variations for Muscle Gain

16
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.

17
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.

18
Our Favorite Sandals and Flip-Flops for Summer

19
The 20 Best Mountain Towns in America

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20 Twitter

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21
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.

22
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.

23
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.

24
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.

25
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.”

26
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.

27
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.

28
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.

29
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

30
The 30 Second Mobility Cure | T Nation

Sitting in physically damaging. Some even say that excess sitting is the smoking of our generation. Luckily, the "cure" for most mobility problems can be found in one simple, 30-second drill that you've never seen before – the Thoracic Bridge.

31
Twice-a-Day Training Sessions

I am leaning towards doing option 2 as I anticipate having some carbs for that one day will help to fuel my leg sessions enough to make them effective but still allow me to continue to burn body fat without having to Skipload so much sooner.  Adding in carbs would be in the area of roughly 100-150g of carbs on leg training days. With only 2 meals prior to training quads on leg days, I would likely have to take in 50g of carbs for the last meal the night before legs (after training arms) and then 50g of carbs in the first 2 meals on leg day, prior to training quads.  I contemplated adding in intra-

32
The Most Beautiful, State-of-the-Art Hotel Gyms in America: 2018

33 Shawn Ray

Jeremy Buendia claims that Men's Open Bodybuilding is dying... and that the likes of Men's Physique and Bikini division saved it. Jeremy Buendia is getting a...

34
Tip: A Back Builder You've Never Tried | T Nation

The isometric holds will turn on the key players for performance. For the Kelso shrugs, that's the upper back. After the isometric holds, you'll notice increased upper back involvement during your training. When your upper back muscles work as they should, you'll be able to press more, throw better, and strike harder.

35
Tip: Kyphosis and Back Training | T Nation

Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.

36
Tip: Infinity Singles for Big Triceps | T Nation

With that in mind, I like something I call "infinity singles" for triceps, which is a riff on rest-pause training. You start with heavy sets of around 5 reps, then work your way down to doing singles as you fatigue. You keep the single reps going until failure, which surprisingly takes a while.

37
Tip: Abstinence for Gains? | T Nation

Yep, anticipation for sex may raise testosterone levels a bit. That's probably where the celibates got the idea to begin with. But in all likelihood, these little dips or peaks in vitamin T don't really amount to much as far as building muscle goes.

38
Flex Wheeler ® | Official on Instagram: “Iran 🇮🇷 for the win!! Who you got?”

39 Official Muscular Development Magazine

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40
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.)

41
What a Fit Guy Would Order At Any Airport Restaurant

What a Fit Guy Would Order at Any Airport Restaurant

42
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…”

43
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. 

44
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.

45
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.

46
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…”

47
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.

48
@therock on Instagram: “Ladies, gents and children of all ages.. The JUMANJI SEQUEL is officially underway. Holy shit what a dynamite pitch from our…”

49
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.

50
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.

51 The Best Workout Classes in the U.S. for Men: 2018
52 Squat Like You Mean It | T Nation
53 Forced Anabolism: How to Overeat | T Nation
54 Official Muscular Development Magazine
55 The 3 Best Ways to Save Money on Baggage When You Fly
56 Riding With the Grom: A Skateboarding Road Trip Up the California Coast
57 @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…”
58 Ronnie Coleman on Instagram: “The countdown is ON! ⏱ Go to GenerationIron.com/RonnieColeman and choose your favorite platform. (Some give significant discount for…”
59 Carb Cycling for Fat Loss | T Nation
60 The Best Road-trip Podcasts You Should Listen to Right Now
61 15 Beaches That Are Totally Off the Radar, For Now
62 20 Total-Body Workouts, In Five Moves (Or Less)
63 Underground Strength Gym July 2018
64 Electronic Books
65 Five Exercises You Should Stop Doing... Forever! | T Nation
66 Official Muscular Development Magazine
67 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…”
68 The Best Golf Courses In (and Around) New York City
69 Seven Metabolic Finishers to Burn Fat | T Nation
70 Arm Workout From Hell 🔥 | Superman From Compton & The Titan
71 The Only 9 Circuit Workouts You Need
72 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…”
73 David Johnson's Running Back Workout for Strength, Speed, and Agility
74 Zach’s Training | Upper Body & NO EXCUSES
75 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…”
76 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…”
77 Why You Should Eat Three Eggs A Day!
78 EAAs vs BCAAs | Brain Gainz
79 @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…”
80 Tip: Understand the Law of Metabolic Demand - Biotest
81 Bad Digestion is Killing Your Testosterone | T Nation
82 Detraining: How and When to Cut Back for Greater Gains, Fewer Injuries