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Playing 2nd Fiddle: Does It Hurt?

The Truth!

Meet the Guy Who Makes Liam Neeson's Epic Fight Scenes Happen


Golden Era Strength & Muscle Building Lessons from Irvin “Zabo” Koszewski • Zach Even-Esh

Nothing fires me up more than looking through my old bodybuilding books and magazines. The magazines from the 50s through the 70s are my favorite. These magazines had information on powerlifting, weightlifting, bodybuilding, nutrition and lifestyle. The Golden Era of Bodybuilding was MORE than what we see in today's bodybuilding world. Irvin “Zabo” Koszewski was …

The Ronline Report with Shaun Clarida - June 8th

In this episode of the Ronline Report, IFBB Pro Shaun Clarida talks about his NY Pro win, why not struggling to make 212 is an advantage, and the upcoming Olympia

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Cellucor IsoPro at - Best Prices on IsoPro!

Excellent is all I can say about this protein! Cellucor IsoPro is a great new protein that I was lucky enough to try out. Its from Cellucor, one of the most reliable brands that I regularly use, so I had high exceptions, and they were definitely met! First off, the ingredients. This protein is 100% Pronativ Whey Isolate Protein Powder, it is a grass-fed native whey. I like the act that it is grass fed, as I try to use and eat grass fed product whenever I can. It has 25g of protein per scoop which is great, along with being low in calories, almost no fat, and not cholesterol. That is excellent for a protein product. No sugar as well! Next, to the flavor. I was lucky enough to try the Strawberry Splash, and it is great! People do not usually think of strawberry as a protein shake flavor, but it truly is enjoyable and really works. After a long work, it is definitely refreshing. The texture is great, nice and smooth. As to mixing, I mixed one scoop with about 16oz of water and it was perfect! No clumps or grit either. I really do not have a bad word to say about this protein! I thoroug

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.

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

Tip: The Natural Cancer Fighter | T Nation

This stuff helps reduce soreness from hard training, but its potential benefits go far beyond that. Check this out.

Sagittarius Horoscope for Thursday, June 7, 2018

Thursday, June 7, 2018 - You might not be happy about the timing of events at work today. You’re ready to move forward with a specific project but everyone else wants to discuss the alternatives a while longer. Although this situation can be annoying, it doesn’t quite reach the level of frustration -- mostly because you know they will come around to your way of thinking soon enough. Instead of creating ripples by pushing for your idea, let the circumstances evolve naturally now. You will end up with more support if others reach your conclusions on their own.

Olympic Lifting for Monsters | T Nation

Similarly, in the case of Olympic lifts, it's easy to be led astray by lifters who carry far less muscle mass than big guys do, or have extremities or an overall body size that promotes a much shorter pulling distance. Leverages matter, and some individuals are simply better suited for Olympic lifts than others.

Rapid weight loss: 4 ways to accelerate your fat-loss

Here’s the reality when it comes to burning fat, losing weight and adding muscle. Everyone responds differently when it comes to diet and training—there’s no one-size-fits-all approach. There’s only the approach that works best for you.

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

20 travel tips to help you conquer Machu Picchu

Our advice: Talk to people who have made the journey before. Read trusted guidebooks. Look up blogs of people who have traveled someplace before. And use Instagram as a source! It’s basically an up-to-date picture book travel guide. Don’t keep yourself in the dark in fear of being underwhelmed. Combined, all of the above can help you get ahold of some unbelievable restaurants, insider tips (like when to visit a certain archaeological site so there are fewer tourists), and unrivaled opportunities. Social media can clue you in on that remote but stunning hot spring locals visit but you’d otherwise never find in traditional brochures and pamphlets. Just be sure you leave some down time here and there. You don’t want everything to be micromanaged because then it stops feeling like a vacation, and more like you’re running errands or crossing things off a to-do list. 

Asia Monet Covers "Aint No Sunshine " by Bill Withers

Asia Monet Covers "Aint No Sunshine " by Bill Withers

11 John Hansen

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EliteFTS on Instagram: “Elitefts™ Pic of the Day Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800 exercises, over 40 pro training and…”

The top 12 protein-filled foods for your physique

See, every time you put your muscles through the wringer, your body has to rebuild them a little stronger—and that requires raw material in the form of protein. So if you’re trying to power up your build, then make sure you’re working these 12 protein-rich foods into your diet. (And then get back to the squat rack.)

Dexter "The Blade" Jackson on Instagram: “#flexfriday Fullness coming back after my 6 weeks break.. always repping @npcnewsonlineofficialpage @jmmanion clothes.. I’m feeling good…”

15 Official Muscular Development Magazine

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The 11 Best Presidential Estates to Visit Now

It's easy to forget that the 44 titanic men who have taken oath of office as Commander-in-Chief had lives outside the Oval Office, but when their days in Washington were done, many retired to live out the rest of their days on equally impressive grounds. Some built palatial monuments to themselves and their accomplishments, others created more humble houses built purely for an escape from public life. If you want to walk where they walked and look out on the same vistas that inspired their political leanings (one way or another), here are 11 historically-preserved homes well worth the visit.

10 CrossFit workouts to get rid of love handles

So how does the CrossFit set get washboard abs and the confidence to bare it all? Rather than performing endless rounds of crunches, CrossFitters focus on total body training, burning fat and building muscle through heavy compound lifts and high intensity metabolic conditioning workouts. But exercise is only part of the equation for a love handle-free physique. To really see the results of your hard work and notice visible definition, you’ll need to dial in your nutrition and sleeping habits as well.

Branch Warren on Instagram: “I keep hearing you are supposed to Flex on Friday’s, so here you go 😜💪🏻 on another note if you are in the Minneapolis area this weekend…”

Pauline Nordin on Instagram: “Don’t miss my podcast with dr Jose Antonio PhD tomorrow 11 am EDT/8 am PST ! We’ll discuss protein: how high is high enough, what happens…”

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.

Healthy food: The 10 best sources of carbs

Now, when you’re grocery shopping, know that food labels include sugar and fiber in the total number of carbohydrates. Because our body breaks carbs into sugar, you want to choose high-fiber carbs, which take longer to break down and provide more lasting energy. To help you discern the best-of-the-best, we thought outside of the bread box and chose 10 nutritious carb sources from most of the major food groups (vegetables, legumes, whole grains, nuts, fruit, dairy) so you’ll get a variety of vitamins and nutrients to support a healthy lifestyle.


Set a bench to between 30 and 45 degrees, and position the body so your head is over the top of the bench, and your chest and torso are resting on the bench. Your feet should be braced against the floor. Assuming a neutral grip on the dumbbells, drive your elbows behind your body. Hold each rep for a full two-count pause, then lower the weight. If grip is an issue, use straps. Why It Works: Most rowing movements are done with some degree of momentum. With the body inert against the bench, however, it’s purely the rhomboids, lower traps, and teres major and minor doing the work. There is no way to cheat this exercise at all. For people who are used to heaving weight, this can be very humbling to do the first time. It’s also very joint friendly and suitable for any level of training, especially anyone whose low-back health may be a concern. Coach’s Notes: High reps work best for this exercise for creating a pump and prolonging the time under tension. Complete two to three sets of 12 to 25 reps .

Victor Martinez on Instagram: “Today I woke up feeling very sad after seeing the news. #rip @anthonybourdain thank you for letting me experience your experiences through…”


#7: Sprint training is great for getting lean in the abs and glute region s. Sprint training can help women lose fat and gain muscle in the thighs and trunk—an area that is often considered “tricky” for women. A study of normal-weight women found that 15 weeks of 8-second resisted cycle sprints with 12 seconds rest repeated for 20 minutes allowed women to lose an average 2.5 kg body fat, with most of it coming from the legs and abdominal area.

Joe DeFranco on Instagram: “Had a great time presenting at @athleanx’s Live Event yesterday w/ #JeffCavaliere, @stevecotterikff & @that1legmonster! Great group of…”

Tip: A Better Way to Bench For Short Lifters | T Nation

But that strategy doesn't work for shorter lifters. This one does: simply elevate your feet. The standard bench height is a common problem for many lifters, especially those under about 5'8", due to the lack of solid ground contact with the feet and position of the hips and pelvis.

The Busy Guy's Guide to Getting Lean - Biotest

No matter how busy you are, if you prioritize a goal you'll get it done. And unless you make getting lean a top priority, it probably won't happen. But you're busy, you say. Your schedule is tight. Sorry, not an excuse. You just need to learn to become efficient with your time spent in the gym and kitchen.

28 Official Muscular Development Magazine

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The Best Foods to Eat After Morning Workouts

Bottom line: Make sure you’re getting 30-40g of protein post-workout (or at least 20g). Aim to eat leucine-rich protein foods (the amino acid is found in eggs, chicken, etc.). Include quality carbs, especially after long aerobic work to refill those energy stores befor your next workout.

30 Banded Dumbbell Pullover

Banded Dumbbell Pullover


The National Suicide Prevention Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. We're committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

Our Favorite Sandals and Flip-Flops for Summer

Summer is the time when down-dressed, casual looks become stylish. Chinos, short sleeves, and linen are back, and it’s acceptable to top off the look with your favorite flip-flops and sandals. “A lot of guys are self-conscious about sandals, but if you like them, you should wear them — guys need to have a look that they like,” menswear icon Sid Mashburn  says. “Function is more important than fashion, and sandals are just good summer shoes. But it can be surprising how cool they are, how chic they are, and how elegant they are. They hit all the buttons.” Here are some great open-toed options whether you’re going out for a day on the lake or a night out on the town.

The 16:8 Fasting Diet | T Nation

Let me emphasize that nutrient timing when going into training fasted or semi-fasted (you break your fast about 15 minutes prior to training here), becomes more important than training in a fed state, where you've eaten 90-120 minutes prior to training. In a fed state, getting in a good meal an hour or two after training works just fine. If you choose to train in the manner above, I highly recommend this protocol because the selected nutrients are ones that get through the digestive tract rapidly and into the cells very quickly.

No BS with Nordin ep 144 making lemonade

With my two torn hamstrings what am I going to do? I’m sharing my strategy with you here.

Tip: Yoga Moves for Strong Lifters | T Nation

Some of the best warm-ups for lifting actually come from the yoga studio. Here are a few that anyone can use. No Lululemon required.

The 65 Best Surf Spots in the World

To help compile this list, we worked closely with some of the best surfers including O’Connell; contributing editor Laird Hamilton; former world champion Shaun Tomson; big wave surfer Rusty Long; World Championship Tour competitors Fred Patacchia, Jeremy Flores, and Tiago Pires; and other pros, local crews, and national and regional surfing associations. They gave us recommendations that we held up against established resources—like Matt Warshaw’s Encyclopedia of Surfing —and popular books and movies . The resulting list is filled with surf spots that we wouldn’t hesitate hopping on a plane to explore for a week or more.

Nourish & Bloom Vegan Protein Snack Bars at - Best Prices on Vegan Protein Snack Bars!

I enjoyed these bars! I was afraid they were taste something like another brand of vegan protein powder I tried a while ago. I like getting a variety of protein sources including in my quick snacks. They are a bit oily on the outside so keep a napkin nearby to wipe fingers if you snack in the car like me.

Team Not Team Old Man Wins!

  ONE: I called him out last year and had a terrible year when it came to training, but did this stupid 5k so he would see, when you call somebody out you always show up no matter what! No excuses - step up even if it means getting your ass beat.

World Economic Forum (@worldeconomicforum) • Instagram photos and videos

Revolutionary Coaching Bar: The elitefts™ 5 Rings Bar |

Revolutionary Coaching Bar: The elitefts™ 5 Rings Bar |

41 Official Muscular Development Magazine

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The 20 Best Mountain Towns in America

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Ronnie Coleman on Instagram: “Two of my favorite stage shots ever taken. Which one do you all think is more legendary... front or back? Comment below and tag a…”

Bear Grylls Talks His New Show 'Face the Wild' and Adventure Tips

What do you love about this gig? For me, to introduce people to my office, which is the wilderness, is a privilege. I try to be very respectful about where the average person is coming from. I am never trying to break anyone. I want people to have a great experience. I want to empower them to do trips like this again. The wild doesn’t care if you are a celebrity or a local. The wild just does its thing. For this show, in particular, we are dealing with a lot of people who have never done anything like this before. I am there to stand there beside them and help them on this journey. That is what is truly compelling about this program, is that you are getting to see people stretch beyond their believed limitations. Through this experience these people are going to grow.

The 10 Best Back Exercises for Beginners

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If there is one muscle group that can truly set you apart from the rest of the iron-pumping crowd, it is most definitely the shoulders. Why do I say that? Well, because the deltoids “live” in three-dimensions, with heads in the front, side, and back. Any curious onlooker can clearly see just how developed your shoulders are no matter where they are standing. In addition, big, thick, and wide shoulders are not only easily noticeable when in a T-shirt, but also when wearing a dress shirt, sweater, and even a fitted suit. In other words, no other muscle screams, “I lift hard and heavy!” like the shoulders do when they’re fully developed. Of course, wanting big delts and manifesting them are two entirely differently things. If you have been trying hard but are still finding yourself with only gumballs at the ends of your clavicles when it’s cannonballs you’re after, here is some advice that may remedy the situation.

@therock on Instagram: “Still much to learn in the shoe and apparel business, but GREAT to see such a strong sell out launch with our new @underarmour…”

7 micronutrients every fit guy should focus on

And yet: Even as guys pour so much emphasis into macros, they often overlook “micros,” or micronutrients. A well-rounded diet consists of more than 30 micronutrients, all of which play a pivotal role in many bodily functions. And a deficiency in any of these micronutrients can cause a whole host of problems, so it’s time to start paying a little more attention to these crucial ‘micros.’

Chest, Delts and Triceps

*The key on the rear laterals is to grab the cable from the upper pulley position without a handle attached.  Right hand grabs the left side and the left hand grabs the right. Maintain a slight bend in your elbows as you work your rear delts.  Flex and hold the contracted position for a 1 second count on each rep for the first 10-15 reps and then pump out as many as possible. I got 20-30 reps on each set.  Immediately go to the machine presses and go for sets of 8 reps. I used a unilateral machine so the weight listed is per each side. Do this superset for 3 rounds.

The Ronline Report with Branch Warren

In this episode of the Ronline Report, Branch Warren talks about life after the stage, his new business, and gun control.

51 10 bodyweight abs exercises you’ve never tried
52 Tip: A Better Way to Split Squat | T Nation
53 Joe DeFranco on Instagram: “🚨NEW PODCAST ALERT! . 🎙 Episode 167 of the #IndustrialStrengthShow w/ @nutritiontreatmentcenter is now available on @itunes, @spotify,…”
54 John Hansen
55 三頭直入 第3弾  : パーソナルトレーナー渡辺実&DJひよこブログ
56 Tip: The Breakfast and Dinner Trick - Biotest
57 The Top 10 Tactics to Survive CrossFit's Murph WOD
58 Why You're Not Losing Fat | T Nation
59 Steve Maxwell on Instagram: “Happening now: new video download:”
60 Tip: Where Does Body Fat Go When You Lose It? | T Nation
61 Shoulder Health: Where Small Hinges Swing Big Doors