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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 …

Judging Comparisons | 2018 IFBB Muscle Mayhem Pro

Judging Comparisons | 2018 IFBB Muscle Mayhem Pro

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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Top News
1
Gat Sport Flexx BCAAs at Bodybuilding.com - Best Prices on Flexx BCAAs!

GAT SPORT brings you the most delicious fermented BCAAs drink on the market in candy flavors providing lasting taste satisfaction. FLEXX BCAAs deliver 7 grams of essential amino acids to protect athletes hard-earned muscles. FLEXX BCAAs 2:1:1 ratio of Leucine to Isoleucine and Valine is the most scientifically studied ratio for athletic performance. This combination has been shown to be effective in numerous studies to reduce muscle damage and accelerate recovery from resistance training.*

2
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.

3
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.

4
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.

5
PRE-KAGED Pre Workout | Kaged Muscle

I have trustedand supported in Kaged Muscle supps from Day 1 to aid my bodybuilding journey. Massive fan of all KG supps and only too proud to give my honest opinion. Patented ingredients, awesome flavour's(can't wait for the new flavour's in June)Cola surely will be one? That Pre-workout 'hit' is True, everything you read about Pre-kaged is true.99% of people who try it are on board with KM, this is not false advertisement, it's reality! Paving the way for a healthier supplement industry and speaking the truth about big brands selling purely for profit and not giving a $h!t about the consumers health. 4:30am wake up call's are no longer an issue. I do admit I am caffeine sensitive which on occassion can have a negative effect on my body so I dial it down to half a scoop but my body has adapted and accepted ALL KM supps. I give my all in the gym knowing I am fueled in the cleanest, best possible way. Thank you Kaged Muscle Team, I'm a fan for LIFE!

6
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.

7
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.

8
6 Ways to Pack on More Pounds and Build Quality Mass

Most exercisers out there are looking to lose some weight and inches off their waist, which typically means having to cut down on food intake. However, there are always hard-gainers out there too—guys who want to put on weight but it doesn’t seem to come easy no matter what they try. In many cases, these are guys who work out a lot but simply don’t pack in enough food to gain the weight and build the muscle for which they’re looking. If this sounds like you, have a look at the following tips.

9
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.

10
No BS with Nordin ep 145 Special Guest dr Jose Antonio PhD on Protein

Is a very high protein diet dangerous for your kidneys and bones? Meet dr Jose Antonio PhD from the International Society of Sports Nutrition (ISSN) who has conducted several studies on athletes consuming ultra high amounts of dietary protein. Listen to his findings on kidney & liver function and impact on bone.

11
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.

12
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

13
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.

14
EliteFTS on Instagram: “Elitefts™ Pic of the Day Photo credit @saiyanstrengthgym Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800…”

15
8 at-home workouts to lose weight and build muscle

You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude or bring the house down with your favorite workout songs. Because, while there are times when the gym is the perfect respite from a long day at work (you can get in, sweat, get out, and feel completely renewed), there are others when the gym is one giant irritation. There are too many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

16
Tip: The Fat Guy's Eating Pattern | T Nation

One pattern of eating disrupts metabolism and dietary behaviors more than any other. Here's how to avoid it.

17
Zach Even - Esh on Instagram: “My Best buddy & I at the top of the mountain after #spartan #wrestling camp 👊👊🔨🔨 / First time my son ever did something like this. /…”

18
Tip: The Protein First Diet Strategy | T Nation

The caloric cost of digesting and processing protein is much higher compared to fats and carbs. When you consume protein, 20-30% of the calories consumed are expended during processing. There's a high cost associated with unfolding proteins and digesting them, and it outshines carbs (5-6%) and fats (2-3%).

19
Goblet Squats

Goblet to Cambered Bar Squat Super-Set

20
MIKE O'HEARN The TITAN on Instagram: “#Repost @julialescova ・・・ Working out with the big boys today 😃💪🏻 @mikebisping from @ufc and the Titan @mikeohearn 🏋🏽‍♀️🏋🏽‍♀️ #goldsgym…”

21 Shawn Ray

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22
11 Airbnb Tricks to Help Save You Money, According to Experts

If you’re planning a trip this year, you’ve likely checked Airbnb for places to stay. And it’s a good time for it: In 2018 alone, the vacation rental giant is building an apartments-hotel hybrid in Florida, expanding its “ Experiences ” offerings, and introducing new property types—like boutique hotels and B&Bs—and Airbnb Plus .

23
Tip: 3 Habits for Maintaining Leanness | T Nation

Getting ripped is tough. Staying ripped can be tougher. Here's how one pro does it.

24 John Hansen

See more of John Hansen on Facebook

25 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1476/Knees_Past_the_Toes__Seriously.aspx

Continuing with this theme, the recommendation to not perform lunges or split squats without the knees going in front of the toes is impossible. Yes, you can restrict the amount the front leg goes forward -- and perhaps this is one reason why aerobic instructors often promote reverse lunges (where you step back) to ensure that the knee stays behind the toes? But the question to ask is, “What about the back leg?” The start position of the split squat is the with back knee in front of the back foot, and the movement forward in a lunge immediately causes the rear knee to travel in front of the rear foot.

26 Official Muscular Development Magazine

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27
Tip: Jump for Gains | T Nation

Program your rest. Jumps rely heavily on ATP provided by the body since they're done quickly and over a short period of time. Once you've completed the exercise, take note of how long it took you to do it, then rest at least 3-5 times that amount. So if it took you 30 seconds to complete, rest 90-150 seconds.

28
Top 10 Deadlifting Mistakes and How to Fix Them | T Nation

Once again, next time you see a great deadlifter, stand off to the side and watch how close his or her hips stay to the bar throughout the pull. If you're putting your ass to the floor before you pull, your hips are about a mile from the bar. You're setting yourself up for disaster when the lever arm is this long. This is also the second reason why lifters can't get the bar off the floor. (The first reason is very simple: The bar is too heavy!)

29
Pauline Nordin on Instagram: “When the light is just right 💪🏻. Day 11 is here. That means a personal record in consecutive time off. The upcoming week I’m seeing top of…”

30
Back & Biceps

*Lay face down on an incline utility bench, hold two dumbbells with a supinate grip and smash the ends together while curling for 10 reps.  Immediately switch to a neutral hand position and again smash the dumbbells together while curling. Flex hard in the contracted position on every rep and fully extend at the bottom.  Do this superset 5 times.

31
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.

32
How to eat carbs for more muscle and less fat

The best way to arrive at your desired carb intake is to first establish how many grams of protein and fat you want to eat first, then the balance will be your carb intake. For example, if you are looking to cut some fat for the summer without losing muscle, you can intake 1 gram of protein per pound of body weight, 0.5 grams of fat per pound, and the balance will be carbs. For a 180lb man, that means 180 grams of protein and 90 grams of fat. Assuming a 2,000 calorie diet, that leaves 200 grams of carbs left over (1 gram of protein/carbs has 4 calories, and 1 gram of fat has 9 calories). The percentage breakdown in this example is roughly 35% protein, 45% carbs, and 20% fat.

33
The Top Ten Triceps Exercises | T Nation

There are several possible bar pathways for the lying triceps extensions. Some will recommend bringing the bar to the bridge of the nose, some to the hairline, and others to the forehead (aka skull crushers). These exercises can also be done by using a handle attached to a low pulley machine. Whatever. Trying to figure out which is best is futile since you'll adapt to a particular movement in a matter of a few workouts, so I believe that you should vary the bar pathway about every six workouts or so.

34
Tip: Do This Before a High-Carb Cheat Meal - Biotest

Every Saturday morning, I eat a big plate of "'49ers flapjacks" at my neighborhood diner. Eating like that is just good sense because you need to pack your craw with good grub before heading down to Sutter's Mill to pan for gold, which I'm guessing is the feeling the restaurateur is trying to evoke.

35
Steroids for Dummies | T Nation

Easy! Just call 1-555-I WANNA TO BE HYOOGE and tell Gunter what you want! Tell him Cy sent ya! Okay, you knew I couldn't give you a real source, right? Still, it doesn't take much searching to find some gear. Searching on the Web is one way, or you can do it the old fashioned and usually more expensive way and look for one of the local dealers. I mean don't go up to the largest guy in the gym and say in a loud voice, "Hey man, do you have any of that Reforvit stuff?" Just ask around in a discrete manner. Someone always knows a certain "guy." For a more in depth look, check out Chris Shugart's article called Getting the Gear.

36
10 Best Mountain Biking Trails

Top 10 Mountain Biking Trails in America

37
Get a Room: 23 Hotels That Are Perfect For a Sex Vacation

be erotic. Whether you are on a secluded island or just isolating yourself in your hotel room, removal from the daily hustle and bustle of life can lead to letting go of inhibitions and embracing a touch of debauchery.

38
4 Mistakes Men Still Make in The Gym | T Nation

I once did an interview where I said something to the effect of "just because you go into the gym and you're having an amazing day and you squat 650, it doesn't make you a 650 squatter." This was taken completely out of context and everyone missed the point, which is this: If you're setting up training cycles using some sort of periodization, you never take your true one rep max and factor that in. You use a number for your training cycles based off something you can do even on a bad day, or something that would be a very modest PR.

39
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

40
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. 

41
Asia Monet Covers "Aint No Sunshine " by Bill Withers

Asia Monet Covers "Aint No Sunshine " by Bill Withers

42 John Hansen

See more of John Hansen on Facebook

43
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…”

44
Dexter "The Blade" Jackson on Instagram: “#flexfriday Fullness coming back after my 6 weeks break.. always repping @npcnewsonlineofficialpage @jmmanion clothes.. I’m feeling good…”

45 Official Muscular Development Magazine

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46
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.

47
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.

48
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…”

49
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.

50
https://www.ironmanmagazine.com/hacking-the-mind-muscle-connection/

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 .

51 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…”
52 Fuerza Friday| Arousal Control-When To Use the Hype I
53 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1317/Ten_Sprint_Tips_For_Women.aspx
54 Joe DeFranco on Instagram: “Had a great time presenting at @athleanx’s Live Event yesterday w/ #JeffCavaliere, @stevecotterikff & @that1legmonster! Great group of…”
55 Tip: A Better Way to Bench For Short Lifters | T Nation
56 The Busy Guy's Guide to Getting Lean - Biotest
57 Official Muscular Development Magazine
58 The Best Foods to Eat After Morning Workouts
59 Banded Dumbbell Pullover
60 Home
61 Our Favorite Sandals and Flip-Flops for Summer
62 Tip: Yoga Moves for Strong Lifters | T Nation
63 The 65 Best Surf Spots in the World
64 8 Moves To Get The Perfect Butt
65 Nourish & Bloom Vegan Protein Snack Bars at Bodybuilding.com - Best Prices on Vegan Protein Snack Bars!
66 Team Not Team Old Man Wins!
67 World Economic Forum (@worldeconomicforum) • Instagram photos and videos
68 Revolutionary Coaching Bar: The elitefts™ 5 Rings Bar | elitefts.com
69 Official Muscular Development Magazine
70 The 20 Best Mountain Towns in America
71 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…”
72 Bear Grylls Talks His New Show 'Face the Wild' and Adventure Tips
73 The 10 Best Back Exercises for Beginners
74 https://www.ironmanmagazine.com/deltoid-detonation-2/
75 @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…”
76 Rapid weight loss: 4 ways to accelerate your fat-loss
77 7 micronutrients every fit guy should focus on
78 Chest, Delts and Triceps
79 The Ronline Report with Branch Warren
80 10 bodyweight abs exercises you’ve never tried
81 Tip: A Better Way to Split Squat | T Nation
82 Joe DeFranco on Instagram: “🚨NEW PODCAST ALERT! . 🎙 Episode 167 of the #IndustrialStrengthShow w/ @nutritiontreatmentcenter is now available on @itunes, @spotify,…”
83 John Hansen
84 Olympic Lifting for Monsters | T Nation
85 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
86 The Top 10 Tactics to Survive CrossFit's Murph WOD
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Videos
Zach Even - Esh on Instagram: “When less is more. / We can all use more time in nature, less time sitting inside & less “things”. / Even spending some time up here with…” Ronnie Coleman on Instagram: “This is how Kevin Levrone helped me to start WINNING with some Vodka!! Make sure to Pre Order my movie THE KING 👑 NOW at…” Joe DeFranco on Instagram: “💪🏼WEEKEND PUMP | BICEPS 21’s (version 2.0) . Here’s one of my all-time favorite bicep/forearm “finishers”... It’s simple & doesn’t require…” Zach Even - Esh on Instagram: “Don’t need the fancy stuff to build HAMMERS! / Get after it & attack your training AND YOUR LIFE 👊👊🔨🔨 / @undergroundstrengthgym…” UndergroundStrengthGym on Instagram: “HUSTLEMANIA for the WIN 🏆🏆🏆 / Nobody is stopping you from working hard but yourself! / Laziness is never rewarded 👊👊🔨🔨 /…” Beers with Chad #13-Bad Influences Shawn Ray James Smith on Instagram: “BEST PUSH-UP VARIATION EVER! - This push-up variation is really unbelievable and it will get your chest to explode. - Here is the setup: -…” [View All Videos]
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