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15 Minutes and a Kettlebell Are All you Need for a Great Workout

You can still get a good sweat with one piece of equipment.

The Hatfield Squat & Why You Should Know & Learn From The Old School Strength Books • Zach Even-Esh

Do you know who wrote the book Super Squats? - Do you know what THE Super Squats training program looks like? - What about The GOMAD diet? What about Reg Park & the 5 x 5 method? - Have you read Arnold's Education of a Bodybuilder? Dr. Ken? What about Keys to Progress by John …

The Trifecta Fix for Low Back Pain

Chronic Low Back Pain is extremely common among patients coming into my clinic. There are multiple reasons as to why someone can exhibit chronic low back.Previous/past injuriesRepetitive poor movementPoor lifting techniqueoveruse of certain muscle groups leading to low back tightensspoor postural position during daily activitiesUnfortunately, most people are unaware that there posture and movement are almost always part of the reason(s)  why they’re in pain. It’s not often that there is a serious disk or catastrophic injury that is present. Chronic low back pain is chronic bc the action that’s continues the pain is not stopped. A thougrough assesment can significantly help identify where your pain source is.Once your pain source is identified you can begin to create a plan that can help fix it. Wether that’s modifying your daily activity, limiting certain movements to avoid pain, or using exercis and therapy to decrease pain and correct any structural or tissue imbalances. The three videos below are focused towards fixing the imbalances that are most commonly seen with chronic low back pain.Exercise 1: This first exercise demonstrates a half kneeling quadricpes stretch. Most often the anterior core is shut off and the posterior low back takes over to create tightness and stability. This leaves the quads on the front side which are usually over dominant tugging the opposite direction. This mobilization activates the anterior core and allows the hip flexor and quadriceps to be placed in a better stretch while breathing creates space within the tissues and anterior hip capsule.Exercise 2: Supine Hip Flexor Strengthening. This exercise does a great job at stabilizing the lumbo-pelvic hip complex and activating the hip flexors. The hip flexors are usually weak and under active in comparison to the overactive powerful quadricpes, especially the rec fem. You can perform this exercises staticly or dynamically  depending on preference. I recommend starting with the static version and then moving to they dynamic version once you have developed enough strength and control.Exercise 3: Side Lying Glute Med activation: This exercise is needed to activate the glute med which is responsible for a number of reasons. Keeping the pelvic in a good position to create balance within the Lumbo-Pelvic-Hip Complex. A strong glute med keeps the femur where its supposed to which allows the surrounding supporting musculature to work.If you are experiencing low back, hip or glute pain, I recommend giving this trifecta a shot before your training, cardio, or even your off days.

Powerlifter Cheater Squats: HOW TO!

All Major Cards Accepted!

Joe Jackson Dead at 89 After Battle With Pancreatic Cancer

Joe Jackson dead at 89.

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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
Ignite by FitMiss at Bodybuilding.com - Best Prices on Ignite!

I really like this product. I wanted a preworkout without creatine (upsets my gut) and I wanted to start drinking my BCAA's instead of doing pills because I take enough supplements. I mix mine with 16 Oz of water. I drink it every morning whether I am going to workout or to work. I will say that it doesn't give you any jitters or heart racing feeling. Im not super sensitive to caffeine but I have tried a few pre-workouts that made me so jittery that I felt short of breath and this doesn't do that. If you need that extra push to get you in the gym, this isn't for you. I love the flavor and sometimes I get a slight bitterness if it isn't mixed well but the majority of time I really enjoy it. When I see the bottom of the container, i get sad. Lol. I am getting ready to reorder my third tub. I figured that I didn't need some supplement with a bunch of stimulants to give me the motivation to workout when my first thought every day is going to the gym. I already have the itch to go. So this is a good supplement for me.

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.

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Natural Gains: The Proven Training Strategies | T Nation

 This is a great way to get a good pump and build muscle on the heels of your strength training. In fact, one recent study found that when you perform an exercise to failure with loads of 30% of your 1 rep max (very light, 20+ reps) it's nearly as effective as using loads of 80% of your 1 rep max. So when you train isolated muscle groups, do the exercise until you can't do it any longer. You'll get the pump of your life.

5
Sagittarius Horoscope for Tuesday, June 26, 2018

Tuesday, June 26, 2018 - You’re not quite sure how it happened, but your everyday life is busier than ever and your calendar is crammed with a variety of activities. However, contentious Mars turns backward in your 3rd House of Immediate Environment, prompting people to challenge you with demands that require you to change your schedule more than you wish. Although you might claim that familiarity is a justification for doing something the traditional way, there's no good reason to cling to outdated routines. Don’t let old fears stand in the way of new opportunities. Flexibility breeds success.

6 Twitter

NEW SEASON of @ballershbo & this may be our best yet. We’re @HBO ’s #1 half hour show for years now & I’m very proud of that accomplishment. But none of it happens w/out you, the audience, rockin’ w/ us season after season. THANK YOU. Luv U back 🙏🏾🤟🏾 #ballers #hbo AUG 12th pic.twitter.com/RLouTlnqqq

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The 25,000 Calorie Titan Challenge High Day

The 25,000 Calorie Titan Challenge High Day

8 Shawn Ray Reacts Ronnie Coleman: The King Documentary | GI Exclusive

You can watch Ronnie Coleman: The King TODAY! Click here to order: https://generationiron.com/ronniecole... Shawn Ray just finished watching Generation Iron's latest film - Ronnie Coleman: The King and shares his thoughts. Ronnie Coleman: The King just released worldwide on digital VOD and both fans and athletes are starting watch and make their opinions about not only the film itself but legacy of Ronnie Coleman put into context of his recent life and struggles. Our very own Shawn Ray just got finished watching the film for himself and has a few gut reactions to the documentary and his relationship with Ronnie Coleman's legendary career. Watch him reflect it all in the video above! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.re/us/oyBLdb.i Be sure to subscribe to receive updates from the GI Fitness Network: http://www.youtube.com/subscription_c... Check out our official website: http://www.generationiron.com/ Check out our Facebook: https://www.facebook.com/GenerationIron And follow us on Twitter: https://twitter.

9
The Best Workouts For Weight Loss

When it comes to dropping pounds, any exercise that boosts your heart rate and gets you sweating is technically good , but there may be better, more efficient ways to slim down. To help you step up your game, we’ve rounded up the top tier of weight-loss winners and broken down why they’re worthy of your precious gym time. 

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8 Fitness Tips from Travel Experts

8 Fitness Tips From Travel Experts

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The 7-Day Workout Challenge | T Nation

If you feel like you don't have it in the tank some days, don't push it. If you feel like you've got extra gas in the tank some days, then by all means have a two-hour workout that includes 8 exercises for one muscle group. Choose exercises that work best for you by feeling – not exercises that are laid out for you in your program.

12 Twitter

NEW SEASON of @ballershbo & this may be our best yet. We’re @HBO ’s #1 half hour show for years now & I’m very proud of that accomplishment. But none of it happens w/out you, the audience, rockin’ w/ us season after season. THANK YOU. Luv U back 🙏🏾🤟🏾 #ballers #hbo AUG 12th pic.twitter.com/RLouTlnqqq

13
Meathead Metabolics THRASH SESSION

https://zacheven-esh.com/start-here

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3 ways to sharpen your abs

Failing to add weight to abs exercises and training your core with only one movement are two of the worst mistakes you can make on your quest for a six-pack. The abs do much more than just crunch your torso, and they need to be worked against resistance to activate all their muscle fibers. Below is a plan for training your abs three different ways, and much harder than you’re used to.

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5 Self-Improvement Tips for Lifters | T Nation

I have a new piece of advice for personal trainers working with new clients trying to lose fat: Walk with him or her out to the parking lot and look in the backseat of their car. Nearly universally, the backseat is a mess. Fast food bags, clothes, crap, and God knows what cover most of the seating area. If the backseat is cluttered, the car is cluttered, and this person's life is cluttered. And the car smells of old McDonald's French fries. You know that smell.

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A Dozen 20-Minute Workouts You Can Do at Home

Of all the reasons people skip a workout, the weakest is saying, “I couldn’t make it to the gym,” as if the only way your body will ever get faster or stronger is on a treadmill or in a squat rack. Next time you’re going to punk out on your routine, use these dozen quick, efficient workouts. Each takes no more than 20 minutes, doesn’t require a lot of equipment, and is a total-body routine that ticks off all the fitness boxes: calorie-burning, muscle-building, core-strengthening. In other words? You’ve got no reason not to end this year strong.

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10 Moves That Prove You're Fit

Some exercises require a high level of fitness before you can even attempt them. Master them, and you’ll be the envy of everyone at the gym. Here are 10 of the most awe-inspiring feats of strength you should be working toward.

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Mag-10® Intensive Recovery Formula - Biotest

Here's something else I started doing. During the week I train at night and have my last meal of the day after my workout. Those of you who know my story know that I lost my large intestine from a vascular disease and that frequently causes me to wake up in the middle of the night to use the bathroom. I figured I'd take advantage of the situation. We all know that we need to keep protein synthesis on for as long as possible, so I started pulsing another 3-4 scoops of Mag-10® when I wake up during the night. I'd never tell people to set their alarms to pulse, but since I'm already up, I figured, hey, why not keep growing?

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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.

20 Twitter

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21
The 30-Day Bro Diet | T Nation

Though the terminology stuck, it's not really an insult anymore. You see, "bros" often know what they're talking about because they've been doing their own research through decades of trial and error. And their advice ought to be considered (in combination with research) by anyone who loves the art and science of getting ripped. But it's still common for fitness professionals to be fixated on study results at the cost of wisdom gained in the trenches by bodybuilders and hardcore lifters.

22
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…”

23 Twitter

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24
No BS with Nordin ep 152 Willpower & surgery facts

How to avoid a dozen of donuts, baby parasites and the violence of surgeries plus tons of other rants

25
Tip: Soft Tissue Work for Heavy Bench Pressers | T Nation

If you've lifted for a while, you'll undoubtedly experience some elbow pain. This is especially true if you're a heavy or frequent bench presser. Using a barbell on the forearms is a great way to mitigate soft tissue or overuse injuries:

26
7 Easy, High-protein Paleo Diet Dinner Recipes

The rules for easy meals remain the same, whether you’re prepping the night before, adding a few one-pot  or 30-minute meals into the mix, or making breakfast for dinner. Paleo dieters can even use their restrictions as an advantage. Focus on few but quality ingredients that fall within the meal plan (sorry, grains and dairy).

27
7 Brutal CrossFit Workouts that Are Worth the Pain

Do 20 wall balls as quickly as possible. Whatever time you don't use of the 60-second countdown to your burpee pull-ups is considered rest time. At the one-minute mark, switch to burpee pull-ups. Do all seven, and once again use the remainder of the 60 seconds to rest. You'll do seven sets of each exercise. At one minute per set, that’s 14 minutes of nonstop work. Remember, if you use all 60 seconds of each round to complete the reps, that means no rest for you until the 14-minute workout is over. 

28
Shawn Ray Hawaiian Classic Promo

Shawn Ray Hawaiian Classic 2017 Highlights

29
Arnold + Bruce Lee? - Breakfast Banter With Mike O'Hearn

https://www.instagram.com/mikeohearn Mark sits down with his longtime friend MIke O'Hearn and rather than roasting each other like usual they discuss the details of growing up "special" and what motivates them to go above and beyond. ➢SHOP NOW: https://markbellslingshot.com/ FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSupe... ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell FOLLOW MBSlingshot, Power Magazine, and PowerCast ➢ Instagram: https://www.instagram.com/mbslingshot ➢ Instagram: https://www.instagram.com/thepowermag... ➢ Instagram: https://www.instagram.com/MarkBellsPo... FOLLOW SuperTraining Gym & Athletes ➢ Instagram: https://www.instagram.com/thesupertra... ➢ Snapchat: supertraininggym FOLLOW Filipino Thunder ➢ https://www.instagram.com/filipinothu... FOLLOW Lil' Smokey ➢ https://www.instagram.com/lilsmokeyst FOLLOW Nsima ➢ https://www.instagram.com/thenattypro... FOLLOW David ➢ https://www.instagram.com/djwwebb Created and produced by HMYB Media.

30
Bodybuilding Basics + Training Around Injuries

Jim Stoppani on Daily Full-Body Training, Fasting, And More | The Bodybuilding.com Podcast | Ep 25

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Chest, Shoulders & Triceps

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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.

33
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…”

34
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…”

35
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.

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37
Tip: Viagra Is Great for Bodybuilders | T Nation

Sporadic use of these drugs (less than 8 to 10 times a month) might not confer any long-lasting health effects. However, Cialis is currently approved for once-daily use, and it's reasonable to think that patients, young or old, who have such a prescription and are using it every day, are reaping some, if not all, of the above benefits.

38
The Best Stretches to Do in the Car and at Pitstops During Road Trips

How to do it:  Place both arms on the car and position your body so you’re at a 45-degree angle leaning forward. As you bend one knee, drive your opposite heel to the ground as you lean forward to achieve a calf stretch. Hold for 10 seconds and alternate legs. Repeat this 5 times on each leg.

39
The 1000-Rep Arm Workout | T Nation

The emphasis here is on completing all of the prescribed reps and sets in the allotted timeframes. It's okay to lighten the weights as you get further into the training session and begin to fatigue. In fact, I'm certain you'll need to decrease the weights as you get deeper into the workout, especially the first few times you perform it. Make no mistake, this will be the most challenging arm session you've ever done. Your biceps and triceps will be begging for mercy.

40
Tip: The Triage Method For Fat Loss - Biotest

First, take care of the "person" at the top of the list. (For Diane, that was her soda habit. BIG problem, needs attention fast.) Spend a week or two there. When that's taken care of, triage your way on down the list.

41
The Proven Way to Lose Your Gut

The researchers assessed fat gain by measuring the men’s waist circumferences, which they say provides a far more accurate picture of health than body weight does. “As you age, you lose muscle mass whether you like it or not,” says study coauthor Rania Mekary. “With the loss of lean muscle, you therefore gain more fat mass, which we know weighs less than lean muscle.” For guys, this age-related shift in body composition can be especially troublesome, because they tend to accumulate that flab in and around the gut. Having a lot of that visceral fat, regardless of how much you weigh, increases risk of heart disease, diabetes, and even cancer.

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ヒデ、オフシーズンバルクアップシリーズ。背中

ヒデ、オフシーズンバルクアップシリーズ。背中

43
The Best 20-minute Bodyweight Biceps Workout for Men

In this 20-minute biceps routine, we’ll provide a seven-move, two-set circuit that’ll challenge your biceps with only your body as resistance. We’ll alternate pushing and pulling movements that’ll minimize rest, providing an aerobic component to your training as well.

44
A Location Scout’s Guide to the Ultimate ‘Jurassic World’ Trip

In order to capture the epic vistas required, the Jurassic World crew returned to a few familiar locations from the first movie, while also launching their own expedition to chase down a few new gnarly locales on Oahu. “Hawaii is just a spectacular place to be and a great place to shoot a movie,” says location scout Laura Sode-Matteson, who has worked with the franchise since Jurassic World III . “The islands are covered with this perfect mix of mountain and jungle terrain.”

45
6 Supplements You Shouldn't Be Skipping

Let’s say you’re looking to lose a little fat and pack on some muscle. You’ve already got a healthy diet, a steady cardio routine, and some reliable weight-training workouts, so you head down to the nutrition store to pick up some new supplements—only to be stopped in your tracks by aisles and aisles of unpronounceable tubs filled with who knows what. How’s a guy supposed to know where to start?

46 Official Muscular Development Magazine

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47
AminoLean Aminos + Energy | RSP Nutrition

Amino Lean energy formula gives you the energy and nutritional value you need to build muscle and burn fat.* You can take AminoLean any time on both training and non-training days for energy, weight loss and muscle recovery.* The comprehensive Amino Acid blend contains BCAAs and essential amino acids to help build and sustain lean muscle.* The Fat Loss Blend contains CLA and L-Carnitine which break down body fat and convert it to a usable energy for the body.*

48
10 incredibly awkward exercises that build tons of muscle

Mark Langowski, founder of Body By Mark Wellness and NYC-based celebrity trainer, compiled 10 exercises awkward enough to make some men avoid them, then created an entire total-body workout routine. Each exercise has a strategically-matched superset exercise to maximize your results. Whether you want to incorporate a few of these moves into your weekly workouts, or perform them back-to-back is up to you. Regardless, you’ll improve muscle imbalances and weaknesses, grow stronger, and become more flexible. Your ego may be bruised at first, but you’ll quickly find your embarrassment weaning, and your confidence becoming bulletproof.

49 Official Muscular Development Magazine

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50
The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on Apple Podcasts

The STRONG Life Podcast with Zach Even - Esh is ALL about how to Live a STRONG Life, be it in the gym, your business / career and anywhere else you take yourself. In layman's terms, this show is a how to kick a** and take names podcast. Each episode covers topics such as strength & conditioning, getting jacked, success as an entrepreneur, success in your career and conquering ALL obstacles in life that dare to stand in your way. If you want to live life on YOUR terms while crushing your training, The STRONG Life Podcast is for you.

51 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1573/The_Best_Workout_Recovery_Supplements.aspx
52 Lose Fat Fast: 20 Weight-loss Tricks That Actually Work
53 Full Back & Biceps Workout + Q&A | Mike Hildebrandt
54 Tip: Strict Pause Pull-Ups | T Nation
55 Fuerza Friday | Pull-up Tip- Bring the Bar to the Chest
56 QnA: Periodization, Tactical Training & Ruck / Weight Vest Workouts
57 Tip: A Better Back Extension | T Nation
58 Training for Longevity with Stan Efferding
59 Tip: An Unconventional Way to Improve Your Pull-Ups | T Nation
60 11 Foods That Help Your Joints
61 The 915 Workout Program | T Nation
62 John Hansen
63 John Hansen
64 The 6 leanest cuts of meat
65 Official Muscular Development Magazine
66 How Natural Is Natural Bodybuilding? | T Nation
67 Kidnapped and TORTURED by a Cartel for 16 days - Fresh Out: Life After The Penitentiary
68 Peach Cobbler Smoothie Treat | Fuel & Gainz by Fit Men Cook
69 Opinion | California proves Trump wrong
70 Train the Hamstrings with Heavy Eccentric Contractions to Prevent Injury and Improve Speed
71 Training Legs with Vincenzo "MASS" Masone & Evan Centopani
72 Tip: Do NOT Use This | T Nation
73 Tip: Do NOT Use This - Biotest
74 Hadi Choopan Can 100% Not Compete In USA Due To Travel Ban Supreme Court Ruling | GI News
75 The 30 Best Back Exercises of All Time
76 John Hansen
77 Ben Pakulski IFBB Pro
78 6 Tips for Eating Healthy on the Road That Won't Wreck Your Diet
79 Big Back Attack Workout | IFBB Pro's Manuel Romero & Dusty Hanshaw
80 Should you eat the avocado pit?
81 Official Muscular Development Magazine
82 How to boost your back squat