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STRONG Life Success Story: From Sleeping In A Garage, Training on Homemade Gym Equipment to Law School • Zach Even-Esh

I love getting e mails like what I'm about to share with you, below. If you're not subscribed to The STRONG Life Insider, Sign up HERE. Life is tough, there are no 2 ways about that. But, the tougher you get, the better you become at transforming obstacles into opportunities. The mind must be treated …

The Keto Diet Circa 1968 • Zach Even-Esh

Recently I was gifted with yet another BIG box of old school magazines. Health & Strength, IronMan, Muscle Builder & Power..... These magazines are gold and it's amazing how I find information from 40-60 years ago that are sometimes brought forward today as if someone invented them. I honestly feel much of today's training is …

Dave Tate Talks Training After Westside

Change is never easy.

The Ultimate Last Chance | Dodge Garage

The Ultimate Last Chance. Barrett-Jackson Northeast Auction Saturday, June 23, 2018 at 3:00pm EST. One hundred percent of the hammer proceeds to benefit United Way.

Zach's "30 Years of Strength Training" Anniversary Sale!! • Zach Even-Esh

SALE ENDS FRIDAY, JUNE 22nd at 5 PM EST   You Will Get 30% Off These Courses Using the Code "30years" at Check Out   The Underground Strength & Performance System   The Bodyweight Bodybuilding System Operation Thunder: The Warehouse Gym Project Strength Coach Business Spectrum The Russian Lion Power Course The Gladiator Project Wrestling …

Maximizing Triceps Development

To expand the size of your arms you need to master management of three things: pounds, pump, and programming.

Smack Talk & Fans Vote for Mr. Olympia? Ask Ron Ep. 50

Muscular Development's Ron Harris answers questions from the MD forum. In this episode, Ron covers: Smack talk and fans vote for Mr. Olympia.

MD Muscle News Weekly with Giles & Rosie | Episode 14

MD Muscle News Weekly with Giles & Rosie | Episode 14

Ask the Anabolic Doc - Episode 19

In episode 19 of Ask the Anabolic Doc, Dr. Thomas O'connor goes over Ron's heart test results. 

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Top News
1
Optimum Nutrition Pro Pre at Bodybuilding.com - Best Prices on Pro Pre!

received a sample of this product. I was impressed with how little water was recommended, 5-6 ounces. I opted for 5 since most pre's tend to be a little watered down. bad idea. the flavor was pretty intense. While i thought overall the flavor was pretty good, its is not very clean. it leaves a moderate after taste and has some chalkiness to it.. My workout for the day was chest.. which for this week is pretty long.. 37 sets 390 reps... I fell flat at about set 28... My usual pre workout is prekaged. I will be sticking with it.

2 Twitter

Reality: Already lean? Low fat diet is fine, might actually be superior for some, as all stored fat comes from dietary fat. Already fat? Low carb diet definitely superior, because guess what, you suck at burning fat for metabolic needs and you need all the practice you can get.

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 Friday, June 22, 2018

Saturday, June 23, 2018 - There’s a good reason to keep your positive thoughts active but just out of sight today. People might be harboring concerns about your tendency to lightly brush over complex problems. Nevertheless, if you’re the leader of your little pack, you don’t want anyone else worrying about your intentions and questioning your behavior. You have the most freedom of movement now when you’re not entangled with the expectations of others. Novelist Hermann Hesse wrote, “Solitude is independence.”

5
74- Kurtis Frank Deep Dive on Nootropics and Influencing Your Brain Function

This week we have Kurtis Frank also known as SilverHydra on twitter. A lead researcher on supplements. Ben and Kurtis take a deep dive on nootropics, influencing your neurotransmitters, and what a safe and effective brain-boost stack looks like. 1:35 - Dispelling the myths of nootropics. 5:45 - Dopamine, acetylcholine the benefits and drawbacks. 8:30 - The vitamin effect. Using nootropics that your body will use only as needed. 10:15 - Neurotransmitters, the 10:2 ratio and emotion. 12:20 - Kurtis’ insights on nootropics influencing the dopamine pathways. 13:45 - How to influence acetylcholine and the resurgence of Alpha GPC. 16:10 - Kurtis’ favorite nootropic. 17:50 - Can methylated B vitamins influence your cognitive performance? 20:25 - Caffeine as an enhancement aide and it’s insurmountable tolerance. 22:45 - Nootropic side effects. Giving your body down time in between doses. 25:05 - The Racetam family and the start of nootropics. How they work, legality and side effects. 29:00 - Pulling it together. What a safe and effective brain-boost stack looks like.

6
107- Stan Efferding- The Vertical Diet, Protein Sources and Eating What Your Body Likes

Stan Efferding, the World’s Strongest Bodybuilder, is the master of many areas of health and fitness, he is a retired powerlifter and body builder and creator of the Vertical Diet. His clients include Brian Shaw, Ben Smith, Hafthor Bjornsson and many more. Ben and Stan go deep on the vertical diet, why Stan believes that you need to look beyond your macros, protein sources and the sustainability of the vertical diet. This episode is brought to you by ATP Labs. Check out this weeks recommended product Vitamin D3 and use code Ben10 to receive 10% off of your total order. 1:30 - Do No Harm. How Stan has evolved his training an nutrition style to support his health. 5:00 - The importance of health while bulking. Why Stan has evolved his thinking when it comes to bulking. 7:30 - The importance of eating foods that agree with YOUR body not necessarily traditional diets. 10:15 - What is the Vertical Diet and how did Stan come up with it? 12:44 - The importance of fruit, hydration and the fourth phase of water. 15:00 - Nutrient timing. Why Stan believes that consuming micronutrients through the day is extremely important.

7
70- Dr. Eric Serrano- Optimize Your Hormones, Body Composition and the Perfect Diet

Today we have Dr. Eric Serrano for one of our most informative episodes to date! Dr. Serrano dives deep on hormone manipulation, optimizing your body composition and micro biome. Make sure to listen to the end to hear Dr. Serrano’s perfect diet and his best advice for a better life. This podcast is brought to you by ATP Lab! For cutting-edge supplementation with a purpose, check out ATP Labs.

8
76- Doug Miller- A Deep Dive with the Most Successful Natural Bodybuilder in History

Join Ben and Doug Miller as they discuss Doug’s career, how he became the top natural body builder in the world and his new ventures. Doug discusses his unique training regimen that made him the monster that he is as well as recovery and stress. 2:00 - The history of Core Nutraceuticals. How Doug used his platform to launch a multi-million dollar brand. 3:55 - Doug and competitive sports. How competition in high school and college drove Doug to bodybuilding. 7:10 - Doug’s philosophy on time off and why he competes less frequently. 8:20 - How Doug got so HUGE naturally. 12:35 - Did genetics play a role in Doug’s career. As a natural bodybuilder how much did nature play vs nurture. 14:15 - Doug’s strategy for balance and training weak body parts. 15:50 - Which is worse? Missing a meal or stressing about it? How Doug deals with stress, sleep, and family. 18:20 - How Doug trains high volume. 21:45 - The head game. How Doug stays focused on being the best at everything he does. 24:45 - Recovering as a natural bodybuilder. The different approach Doug has to take by being natural.

9
3 Easy Steps | Calculating Calories For Your New Nutrition Plan

Today I talk about three steps you can pick how many calories will go in your new nutrition plan. It easy its simple this should not be an issue when starting a nutrition plan. If you follow my three steps you will be on your way to getting that body that you have always wanted in no time. Please let me know what yo unthinking about this video in the comments below: This is a great pre workout nutrition video so watch it now: https://youtu.be/4pC0FBWxTqc Like the bodybuilding greats before him, Arnold Schwarzenegger and Lou Ferrigno, Mike holds 4 Mr. Universe titles and was voted one of the 12 greatest physiques of all time by the fitness industry. Mike has been Team Captain for Bodybuilding.com, and has just been signed to be the Team Captain of MAGNUM Nutraceuticals. Background in natural bodybuilding, strongman, power lifting, and mixed martial arts. 4 Mr. (Natural) Universe, Mr. California, Mr. USA, Mr. American and Mr. International. He is also a 4-time Power Lifting Champion, and 2-time Iron Warrior: Decathlon of Strength Strongman Champion, 2 Time California Judo Champion.

10
73- Dr. Dwayne Jackson- Stress Less, How Manipulating Your Stress Response Can Get the Most Out...

Chill out to make gains. Rebalancing your sympathetic and parasympathetic responses is key for muscle gains, recovery and stress response. Ben and Dr. Dwayne Jackson discuss the fight or flight response of training, how brain chemistry effects your gains, stimulants and the effect they have on your training and much more. 3:15 - Training to stress. Manipulating sympathetic and parasympathetic responses to get the most out of your training. 5:30 - Introduction to the SNS and PNS systems. 7:20 - What is stress? How does your nervous system respond when stress is presented. 10:40 - Symptoms of parasympathetic withdrawal. 12:00 - Your body’s reactions from increased cortisol. 15:00 - Working hard doesn’t work. How continuing to push your limits can have adverse affects on your catabolic and anabolic responses. 17:07 - #Killingit - Stimulants, the point of diminishing returns and the SNS response. 22:00 - How your body balances your nervous systems responses to regulate blood pressure. 27:05 - Anabolic steroids and sympathetic drive. How sympathetic nerves fire. 29:45 - Benefits of increased amplitude of sympathetic drive.

11
106- Dr. John Demartini- Finding Your Own Highest Value To Generate Purpose and Authenticity In...

Today on the Muscle Expert Podcast we welcome Dr. John Demartini, expert on human consciousness. Ben and Dr. Demartini go deep on the human consciousness and everything that it takes to allow you to do what you are meant to be doing. Listen in on Dr. Demartini’s framework for finding your true values and how he lives his life to change the world. Today's Episode is brought to you by Four Sigmatic Mushrooms. For all of your mushroom, mushroom coffee and tea needs visit foursigmatic.com/muscle to receive 15% off of your order! 4:45 - Why setting goals is the key to a happy and successful life. 7:45 - Identifying your values and pursuing those goals will make you more productive and more successful. 8:45 -Dr. Demartini’s hierarchy of values How you spend your money, time, thoughts, conversations, and create order in your life shows your true inspirations. 14:45 - How to manipulate your own inspirations 16:30 - Creating a life that is congruent with your fantasies. 18:00 - Values and relationships. Why finding “complementary values” is more important than finding the same values. 22:15 - Finding clarity in your values.

12
71- Dr. Jordan Shallow- The Muscle Doc on Powerlifting, Preventing Injury and Pushing Your Limits

Joining us today is the Muscle Doc, Dr. Jordan Shallow, a chiropractor and world class powerlifter. Hear the Muscle Expert and the Muscle Doc discuss the process, and the vital importance of breaking up your daily routine. Dr. Shallow goes deep on why you need to shift your focus away from daily PRs and comfortable training regimens and how integrating variables into your training holds the secret to your results. 2:10 - Who is the Muscle Doc? 4:30 - A journey through power lifting and chiropractics. 6:45 - Using variables to mix up your training 9:48 - Instagram culture, daily PRs and training for long term benefits. 11:23 - The Process. 15:40 - How practicing standing can help to perfect your training. 20:00 How stability acts as a governor to strength. 24:55 - Dr. Shallow’s tips for avoiding constant breakdown. 26:25 - Mobility, Stability and Strength. Filling the gap and bridging the gap. 32:00 - Mitigating injury. Understanding the biomechanics of your lifts. 35:00 - Increasing range of motion. 40:14 - Find your limits with internal and external rotation. 49:55 - Genetic gifts vs.

13
115- Christina Rice- Living Greatest Life Through Great Nutrition, Great People, and Great Habits

Christina Rice of the Wellness Realness Podcast joins us today to discuss how nutrition and relationships helped her overcome anxiety and depression.  Listen in and hear her and Ben discuss how you can live a great life by treating your body well and cutting out negativity.  They discuss parenting, nutrition, relationships and much more in this great, casual conversation between health experts. This episode is brought to you by Four Sigmatic Mushrooms.  Upgrade your health and live your greatest life with mushroom supplements.  Use code Muscle for 15% off at checkout. 2:30 - How Christina and Ben both approach wellness in very similar ways.    4:15 - How Christina fell into fitness “bodybuilding style” and the necessity of enjoying training.   6:30 -  How Christina found health and fitness trying to escape anxiety and depression.   14:45 - What Christina found contributed to her poor mental and physical health in high school and college.   17:00 - “How’s your mind?”  Chasing happiness through junk food only leads to more depression and health problems.

14
98- Roland Pankewich and Dr. Ted Achacoso- Microbiome Masterclass, How to Live a Life that...

Welcome to the Muscle Expert Podcast Dr. Ted Achacoso and welcome back Roland Pankewich! On today’s episode we go deep on gut health and the microbiome. We discuss how to combat leaky gut syndrome, the nutrition requirements to have a healthy microbiome, the negative effects of glyphosate on our world, and how a rest and digest period is necessary for a healthy microbiome. 3:45 - The cross talk between the gut micro biome and mitochondria during exercise. How your microbiome grows. 9:15 - Leaky gut syndrome and how lipopolysaccharides effect it. 12:30 - How eating a ketogenic diet can have negative effects if you have leaky gut syndrome. 15:30 - Why it’s important to have a balanced microbiome. 17:45 - How to reverse leaky gut and food sensitivity symptoms. 20:30 - Dr. Ted’s micronutrient optimized diet. 22:40 - Why our environment is terrible for us. 24:30 - The skin micro biome 28:40 - Organic food, glyphosate and microbiome support 36:30 - The effects of a sympathetic state on the gut. 43:45 - How to optimize your gut. 46:15 - Is it possible in this day and age to have a healthy gut microbiome? 52:45 - Dr.

15
STRONG Life Success Story: Fighting for Your Goals

STRONG Life Success Story: Fighting for Your Goals

16
Tip: Frozen is Better Than Fresh | T Nation

It seems that nutritionists have been touting the advantages of "natural" food for so long and so hard that any food that's not handpicked by freshly scrubbed, virginal farm workers wearing peasant blouses and delivered directly to your dinner plate is automatically regarded as nutritionally suspect.

17
The Anti-Inflammation Toolkit - Biotest

So what does the world we're currently living in have to do with chronic inflammation? And what does this have to with your gains in the gym? Only everything. It's pro-inflammation vs. anti-inflammation and your health and how much you progress in the gym are the stakes.

18 Twitter

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19
Tip: The Nastiest Spot in Your Gym & Your Kitchen | T Nation

There's nothing more frustrating than having the desire to train and being stuck at home with a respiratory infection, or worse, a case of diarrhea so bad it could be a Jennifer Lawrence movie. For lifters and people who cook their own healthy foods, here's where the nasty bugs breed.

20
Tip: Stress and Heart Rate Variability | T Nation

There are a number of devices out there you can purchase to test HRV. Essentially these help determine your baseline and then they tell you when you're in sympathetic or parasympathetic dominance. These are often color coded. So green means you're good to go, orange means you're needing some recovery – maybe an easier workout day, or some light mobility/stretching. Red means you need to take a rest day until you're back in green again.

21
The Best Dumbbell Exercise You're Not Doing | T Nation

There are two slight variations and coaching points to further stimulate and load the muscle to illicit a greater training effect. Make the dumbbell heads touch during the set, and try to push the dumbbells together – while at the same time squeezing and contracting the biceps. Pushing the dumbbells together really helps to enforce this. At the top of the lift, pause for a second before beginning the eccentric (lowering) phase.

22
No BS with Nordin ep 151 Post Surgery

I had surgery for my hamstring last week, the road back has begun

23
Cheat Meal vs. Cheat Day(s)

Admittedly, a two or three-day refeed is not going to be effective for most people. Even if you are severely depleted, there comes a point where you can simply take in too many calories and start to store them as body fat. This is, of course, exactly the opposite of what you want to accomplish with the refeed or cheat meals/days. Again, the objective of a refeed, cheat, or Skipload meal/day is to kickstart the metabolism and store carbs as glycogen; it is not to store body fat and then have to go back and burn off that stored fuel to get lean again. Understand, though, that I have personally benefitted from two and even three-day refeed days (and I have had clients do the same) and even at one point I had loaded for five days. That’s right — five days of refeeding and didn’t gain body fat. In fact, within four days of finishing this five-day refeed, I was back to the weight and condition I was prior to starting the refeed. No, this is not common, but it does happen. And if I believed blanket statements, I would not have even considered such a protocol.

24
9 most dangerous summer foods

As we transition into spring and—finally!—summer, though, we cut most of the crap in favor of lighter fare: white wine, light beer, fresh spring veggies. But not all foods popular in the warmer months are great for your gut. In fact, some of the most popular summer foods are seriously dangerous for your diet (and for your health, in the case of item number eight). There are the obvious ones—ice cream, frozen cocktails—but there are also some surprisingly sinful summer munchies on this list.

25
They Said "Slow Down, You're Working Too Hard." THEY. ARE. WRONG. • Zach Even-Esh

I get the Coffee going for myself and my wife. I begin writing. My writing comes from my inner fire, which I began to recognize in myself as soon as I began lifting weights, circa June of 1989.

26
Tip: A Better Way to Build Triceps | T Nation

If your goal is hypertrophy, use isometrics with submaximal weight after your big lifts of the day. Just pause at the bottom, spreading the rope apart, and squeeze your triceps as hard as possible for 15-30 seconds before your regular reps. Then, without resting, do 8-12 regular reps. Do this for 2-3 sets.

27
Jiro Dreams of Sushi Official Trailer #1 - Jiro Ono Documentary (2012) HD

Jiro Dreams of Sushi Official Trailer #1 - Jiro Ono Documentary (2012) HD Subscribe to TRAILERS: http://bit.ly/sxaw6h JIRO DREAMS OF SUSHI is the story of 85 year-old Jiro Ono, considered by many to be the world's greatest sushi chef. He is the proprietor of Sukiyabashi Jiro, a 10-seat, sushi-only restaurant inauspiciously located in a Tokyo subway station. Despite its humble appearances, it is the first restaurant of its kind to be awarded a prestigious 3 star Michelin review, and sushi lovers from around the globe make repeated pilgrimage, calling months in advance and shelling out top dollar for a coveted seat at Jiro's sushi bar. For most of his life, Jiro has been mastering the art of making sushi, but even at his age he sees himself still striving for perfection, working from sunrise to well beyond sunset to taste every piece of fish; meticulously train his employees; and carefully mold and finesse the impeccable presentation of each sushi creation. At the heart of this story is Jiro's relationship with his eldest son Yoshikazu, the worthy heir to Jiro's legacy, who is unable to live up to his full potential in his father's shadow.

28
How to Turn Any Park Into a Gym: 3-day Workout Program

How it works: Our program of wide-open spaces, plus the equipment that’s generally found around parks and children’s playgrounds. You’ll do pullups and dips (a jungle gym will work for these if you don’t have bars) with a descending rep scheme—start at 10 reps and do one less every set down to one rep. This is one method those guys you see working out in parks all the time use to blast out scores of reps at a fast clip. You’ll also do fun bodyweight exercises that you probably haven’t tried in years, such as bear crawls and crab walks. Though it may look like you’re playing, you’ll feel these exercises work your entire body, particularly your core, and you’ll tire out fast. In fact, you may find these workouts so tough you’ll be grateful to go back indoors to the iron in the winter.

29
Tip: The Real Science of Leg Extensions | 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.

30
9 foods that will beat belly bloat in 2 days

We get it: You eat healthy most of the time. But a few extra beers here and there—not to mention your secret love affair with nachos and wings—can quickly put your abs in hibernation mode under layers of fat. That’s a problem when beach invites and pool parties roll around—especially if you’ve only got a couple of days to prepare.

31
Built For Battle | T Nation

The original Built for Bad program was a blitz plan. Every workout was a limit workout. Five days in a row of all-out lifting was too much for many people, especially those with more traditional jobs and more stress in their lives. The schedule for the Built for Battle plan takes that into consideration and two modifications are included:

32
Tip: The One Lift to Focus On | 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.

33
Tip: Inadequate Sleep and Thyroid Function | T Nation

But remember, if you've dieted yourself into a state of chronic stress, then raising calories may be an important first step here. For some people, women in particular, raising carbs in the evening can help with sleep and energy production in general by also improving thyroid function (in terms of the conversion of free T4 to free T3).

34
Go Big: 43 Adventures to Make This Your Best Summer Ever

Ambitious trips, backyard blowouts, epic eclipses, and so much more. Here are 43 ways to make the most of the sunny season.

35 Shawn Ray

2018 NPC Shawn Ray Hawaiian Classic welcomes back Sponsor, Bar Benders Union on November 10th to the Hawaii Convention Center! SRHawaiianClassic.com #sponsor #barbendersunion #hawaii #shawnrayhawaiianclassic #npc

36 Shawn Ray

See more of Shawn Ray on Facebook

37 Shawn Ray

Flashback Friday; 7X Mr Olympia, Phil Heath’s 1st Pro Win “Shawn Ray Colorado Pro” circa 2006 💪🏽 https://youtu.be/g18xtVYW6OU Phil Heath Dan Solomon Generation Iron

38
Tip: Average Training, Awesome Results | T Nation

Remember, these average workouts will determine your training future. Don't rely on the perfect days where everything in your life and training lines up. Make the most of your average days, day in and day out, and you'll see that what you used to be able to do on awesome days are now things you can do any old day of the week.

39 Official Muscular Development Magazine

IFBB pro Victor Martinez answers questions on Intra-workout shakes, Post-workout shakes, Pasta as a post-workout meal and more.

40
Tip: Dumbbell Bench Press Drop Sets for Size | T Nation

Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.

41 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1509/Ten_Surprising_Ways_To_Lower_Cortisol_Decrease_Str.aspx

There are many delicious foods that can help lower cortisol and give you the “comfort” you need when you’re stressed. Dark chocolate, salmon, almonds, and Greek yogurt have all been shown to lower cortisol in scientific studies. On the other hand, it’s important to avoid refined and processed foods that have the double whammy of increasing cortisol and triggering food intake so that you overshoot your energy needs.

42
Negative Reps | Road to Olympia Transformation Challenge | 2018

This week Hany Rambod & Lauren Findley teach you about eccentric training and how to incorporate negative reps into your workout. ► Shop Evogen Supplements: https://bbcom.me/2ly2ZkC ► FST-7 Big & Ripped Trainning Plan: https://bbcom.me/2lwOcX2 ► Road to Olympia Transformation Challenge: https://bbcom.me/2lvvI9p | Week 2 Challenge | Show us your negative reps in action on Instagram using #roadtoolympia and tagging @bodybuildingcom and @evogennutrition for your chance to win! | Evogen Supplements | ► AminoJect: https://bbcom.me/2lvFZ5y ► Carnigen Plus Caffeine: https://bbcom.me/2lvGc8Q ► Evovite: https://bbcom.me/2lx2hns ► EVP Pre-Workout: https://bbcom.me/2lu7b4H ► EVP Plus Pre-Workout: https://bbcom.me/2lu5153 ► IsoJect: https://bbcom.me/2lvGvR2 ► Lipocide IR: https://bbcom.me/2luuOdj ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.

43
114- Dr. Darryn Willoughby- The Protein Deep Dive

  Today we have on Baylor Professor and Advisor to the ISSN, Dr. Darryn Willoughby.  Dr. Willoughby is a competitive bodybuilder and researcher.  He is currently researching the effects of exercise and nutrition on physical, biochemical, and molecular mechanisms.  Ben and Dr. Willoughby discuss muscle protein synthesis, the scientific thought process and whether there is a need for supplementation.  Dr. Willoughby shares his protein and supplement regimen as well as what he is excited about in the world of exercise science research in this science deep dive episode.   This episode is brought to you by Thrive Market.  We have been LOVING Thrive’s new meat selection.  Eat like Ben and order the Premium Cuts Beef Box and don’t forget to use code Muscle Expert for 25% off and a month of free shipping!   6:30 - How the scientific thought process evolves.  How Dr. Willoughby forges the path for new discoveries in science.   9:45 - Exploring exercise research methods. Should we study the average population or the optimized?   12:30 - Limitations in research.

44
75- Dr. Andrew Hill- Train Your Brain to Live Your Greatest Life

Dr. Andrew Hill is a world-renowned Neurotherapist. In this episode Dr. Hill explains the theory behind the Peak Brain Institute, the process and benefits of neuro-feedback training. Listen all the way through to learn how the Peak Brain Institute can help you speed up your brain, heal various brain conditions and how Alpha-Theta training can unleash your relaxed and creative side. 1:40 Welcome to the Muscle Expert Podcast Dr. Andrew Hill, owner and creator of Peak Brain LA, a gym for your brain. His goal: become the Equinox of neurofeedback “personal training.” 4:15 How Peak Brain uses neurofeedback with their clients. 6:30 Dr. Hill believes that Alpha Training isn’t all it’s cracked up to be. Learn why you should shift your focus to SMR training. 8:33 What is SMR training, and how it can help you achieve your ideal brain frequency ration to help eliminate seizures, ADHD, anxiety and more. 12:10 While alpha-waves have gained the most notoriety, more alpha could mean a less focused mind. 13:34 SMR and Fitness: how Peak Brain is using a “personal training” approach to eliminate problems, measurable ADHD symptoms through SMR training— regardless of your genetic predisposition.

45
105- Ben's Top Tips to Optimize Sleep

Ben gives his greatest tips to optimize your sleep. He discusses everything from mushrooms to supplements and of course environmental optimization. The key factors that effect your sleep are light sources and stimulants removing those as it gets closer to bedtime will be a huge benefit to getting better sleep. Additionally reducing EMFs, stressors and of course supplementation will help you get better rest and let you get the most out of your day! This episode is brought to you by Four Sigmatic. For 15% off your mushroom coffee, tea and blend needs use code Muscle at checkout or go to foursigmatic.com/muscle. Don’t forget to pick up their Reishi Products to help optimize your sleep! 2:30 - Pay attention to the factors that will effect sleep. 5:45 - The night time routine. Control your environment a few hours before bed to optimize it for a quality nights sleep. 7:30 - Control your circadian clock. Your circadian rhythm starts in the morning. A huge component is getting some early am sunlight. 9:00 - Own the night. Eliminating sources of blue light will boost natural melatonin production to help you sleep naturally and deeply.

46
The Metabolic Medicine Ball Workout Routine

The medicine ball has been around forever (seriously—they were used by athletes in ancient Persia), but many guys don’t know how versatile a tool it really is.

47
3 strength standards for men

Gym bragging rights often go to the guy with the biggest bench press. Something about loading up a bar and pushing it off your chest just seems manly. Along with having bragging rights, throwing up a decent number on the bench press also helps you fill out a shirt and build an impressive upper body physique. If you’re falling short on target numbers, think about getting away from traditional bench pressing for a few weeks and substituting with floor pressing. Similar to the box squat, floor presses will help you develop explosive power in your upper body, and strengthen your triceps and accessory muscle groups. Also, don’t forget that overall shoulder strength and balance are important for increasing your bench. Don’t neglect pulling movements, including heavy rows and pullups.

48
Building a Superhuman Core | T Nation

Breathing is all the rage lately in the fitness industry. It seems learning how to breath correctly can help with everything from curing someone's chronic back pain to helping them set deadlift PRs. About the only thing proper breathing doesn't cure is ebola. Cheekiness aside, there's a lot of logic behind learning to breath correctly. We take over 20,000 breaths per day, and it stands to reason that if each one of those breaths is done inefficiently, some bad things could happen.

49
The Best Exercises. Period. | T Nation

If you do them properly, the power snatch from the hang is also one of the best tests of your athletic capacity. Of all the lifting exercises, it's the one with the highest power production level. It also requires good overall coordination and full shoulder mobility.

50
The Belt and the Deadlift | T Nation

The answer is to stop thinking of your squat belt as "The Belt" and start thinking of the deadlift as different movement that probably needs a different belt. A functional belt must be stiff enough that it doesn't stretch under the tension applied to it during a heavy pull, so it still has to have some thickness. But it doesn't need the same width as a squat belt – which was codified at 4-inch/10cm by the IPF in the early days of the organization. A belt for the deadlift works better if it fits better, and this may mean that a 3-inch, 2.5-inch, or even a 2-inch belt at a 10 to 13mm thickness works much better for you as a support that does not interfere with the set-up. And even though it's narrow, it still reinforces the pull quite well.

51 Want Abs Like These? Here's How to Eat to Get Them
52 Tip: The 2-Minute Grip Strengthener | T Nation
53 Dave Tate Coaches: The Chest-Supported Row for the Squat/Deadlift | elitefts.com
54 The Ultimate 15-minute Dumbbell Workout for Busy Guys
55 110- Dr. Dominic D’Agostino- The King of Keto with a Science Deep Dive
56 Paleo: The Good, Bad, and the Ugly | T Nation
57 CrossFit: The Good, Bad, and the Ugly | T Nation
58 Ronnie Coleman: The King (2018) Movie - Generation Iron Fitness & Bodybuilding Network
59 RSP Nutrition TrueFit Lean Protein at Bodybuilding.com - Best Prices on TrueFit Lean Protein!
60 https://www.ironmanmagazine.com/five-foods-for-fat-loss/
61 Squats Save Lives! Strong, Muscular Legs = Greater Longevity & Less Belly Fat
62 Complete Delt Workout + Q&A | Mike Hildebrandt
63 Tip: Build Pecs & Core Strength With One Exercise | T Nation
64 Back & Biceps
65 8 at-home workouts to get rid of love handles—based on the time you have