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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 …

FLEX LEWIS: Last 212 Competition! Palumbo Responds

  Flex Lewis announced via his Instagram that this year's 212 Olympia competition will be his last as a 212 competitor.

Real World Coaching - Chest Up

Teaching Jess to come out of the squat with her chest and traps in a better position.

Thinking Strong

What it means to Think Strong.

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.

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Top News
1
LeanMode Fat Burner | EVLution Nutrition

Lean Mode is a very good product. I took 3 twice a day and a long with a good diet and working out lost weight. Remember a good diet is the first priority to losing weight, lean mode just helps move the process along more effectively.

2
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

This isn't some in-and-out-in-45 workout. It's a serious commitment that you'll need lots of time, lots of food, and lots of rest to recover from. Sound like fun? Then you're the right kind of crazy lifter to grow on Jay Cutler's double-dose back training.

3 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

4 Twitter

I've still not seen anyone who has been able to refute some of these arguments. Maybe I need to popularize them more. If they can be refuted, I want to know. These days, I use this diet as a base, but I also do a lot of biohacking and bodybuilding type stuff as well

5
Sagittarius Horoscope for Tuesday, July 3, 2018

Tuesday, July 3, 2018 - In order to build, you must start with a rock-solid foundation. Saturn brings external security to the forefront when the Moon illuminates the space of your inner security. Pay attention to domestic concerns today. Being frugal and responsible with your spending will help you to proceed from a reliable base. Jupiter shines a light on any self-destructive habits, but also expands your compassion for self and others. It is humbling and inspiring to know the infinite power of the universe supports your intentions.

6 https://twitter.com/kicknahan545/status/1011620972284272640

you mean you aren't like that dumbass guitarist anthony who thinks that because he has a verified check mark and knows music and uses google that he's more knowledgeable on diet than actual scientists? Wow... imagine being that self aware haha twitter.com/GregoryRussel1…

7
How to Get More Out of Your Rowing Workout

When you begin training on a rower , set a time, from 2 to 10 minutes, and use the digital display to see how consistent you are with each pull. Watch the strokes per minute and the pace per 500 meters. If the stroke count goes up but the pace doesn’t, you’re losing power. Once you’ve found your groove, try the quick and gnarly
1-minute test. (“After 40 seconds, you’ll feel like your eyes are about to explode,” Kiosoglous says.) Now you’re ready to cover some distance. Use the erg’s computer, which is preprogrammed for 500-, 1,000-, and 5,000-meter intervals. You can treat the rower like a treadmill with tempo runs and intervals.

8
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.*

9
Forget T Replacement Therapy? | T Nation

Remember, there are no quick fixes when it comes to optimizing hormones. Testosterone replacement may help you with some of the symptoms of low T, but there's still danger to your overall health from the underlying causes. Whether you choose TRT or not, your primary focus should always be on healing and protecting your body.

10 The Best Shoulder Workout Moves to Avoid Injury

11
FUN DAY AT THE BEACH + SLIME !!! VLOG || Bella Blu

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13
https://zacheven-esh.com/ep-168/

STRONG Life Podcast Ep. 168 with Joe House Kenn. I am fired up to share this episode with my man BIG House, Joe Kenn!

14
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.

15
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.

16
Chocolate Peanut-Butter Banana Cake

The peanut butter and banana make it, um, healthy! Actually, you know what? You should never feel guilty about eating cake, especially when it’s warm out of the oven.

17
https://www.instagram.com/p/BjqCr23DBFr/?utm_source=ig_twitter_share&igshid=12hws8o89h1jl

18
10 bodyweight abs exercises you’ve never tried

How to do it: Start in a high plank on your hands with your arms straight and feet shoulder-width apart. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you’re in a low plank position with your forearms on the floor (elbows on the ground directly under your shoulders). When you bring your forearms to the floor, your elbows should be placed where your hand was previously. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first, for 1 minute.

19
The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

20 https://www.instagram.com/p/Bk02g_Rnmwz/?utm_source=ig_twitter_share&igshid=vcb5kyzkte0r

21
No BS with Nordin ep 154 Setback & Diet adjustment

Setback after two weeks post surgery and how I manage my diet when I’m a vegetable like I am currently (hamstring surgery)

22
Tip: Mix Things Up with this Deadlift Variation | T Nation

I actually came up with the DSS as a way to help athletes overcome low back pain during the deadlift. The side step with a resistance band activates key stabilizers throughout the trunk, pelvis, and hips that spare the lumbar spine during the deadlift portion of the exercise.

23
The 15 Most Important Exercises for Men

24
Expensive Luxury Gym Equipment You Should Start Saving For Now

Here are five of the coolest and most beautiful pieces of luxury gym equipment for which you might want to consider breaking into that piggy bank (or savings account).

25
Shawn Ray Hawaiian Classic Promo

Shawn Ray Answers: What's Harder, Open Bodybuilding Or Classic Physique? | GI News

26
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.

27
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.

28
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.

29
Flex Wheeler | Official on Instagram: “The legendary Bev @bevsgym #thelegend #sultanofsymmetry #bodybuildingmotivation @lwpgainz5 #gohardorgohome”

30
8 Fitness Tips from Travel Experts

8 Fitness Tips From Travel Experts

31
Chest, Shoulders & Triceps

*This is going to burn.  Basically you are going to do this for 3 rounds, but non-stop.  Start with side laterals and go to failure. As a point of reference I got about 21 reps on my first set of laterals and 8 on my last.  Drop the dumbbells and grab a barbell as wide as possible with the bar slightly behind your head. Flex your delts and maintain this static hold while your training partner goes to failure on side laterals.  Once he drops the dumbbells; switch exercises. Keep going back-and-forth until you’ve done each one 3 times. Fire!

32
Shawn Ray Amateur Olympia Meets Fans!

Shawn Ray Amateur Olympia Meets Fans!

33
Tip: The Forgotten 6x6 Protocol | T Nation

You must complete all six sets in as little time as possible, resting only 30 seconds between sets. That's where the training density comes in. While Gironda's recommendations were to shoot for rest periods of 30 seconds at most, he had his advanced bodybuilders resting only 15 seconds between sets.

34
Not Dangerous! 4 Falsely Accused Exercises | 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. (13)

35 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.’

36 Why You're Not Losing Fat | T Nation

If you're struggling to lose fat, monitoring fasting and post-prandial (after eating) glucose might help to identify the problem. The ideal range for fasting and 2-hours post-prandial glucose is 74-88 mg/dL (4.1-4.9 mmol/L). While it's beyond the scope of this article to discuss all the mechanisms for post-prandial elevation, the important point is that levels outside these ranges will affect your ability to lose fat. If these are elevated, it's important to investigate. Begin by taking a close look your diet, exercise, and other stressors such as sleep.

37
Tip: The Breakfast and Dinner Trick | T Nation

Want to prevent fat gain once you've leaned up? Give these two protocols a shot.

38 Twitter

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39 Twitter

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40
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.

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

Asia Monet Covers "Aint No Sunshine " by Bill Withers

42
5 Secrets of Building Muscle | T Nation

For example, I've had a lot of clients fail to gain much leg size from doing back squats. The back squat is a great movement, but it will build the glutes and lower back more than the legs in some people. That's not bad if you're an athlete, but it's not so good if your goal is to build big legs.

43
The 4 Dumbest Forms of Cardio | T Nation

As a doctor of physical therapy, rehab specialist, and soft tissue therapist, I see what these types of cardio can do to the body. And it's not good. What's more, some of these activities are wastes of time if your goal is to lose fat and keep it off.

44
Jimi Hendrix The Star Spangled Banner American Anthem Live at Woodstock 1969

Jimi Hendrix The Star Spangled Banner American Anthem Live at Woodstock 1969

45
The Hangover Workout

As for what to do when you get there, this is no time to go after a personal record or push yourself too hard. “High-intensity exercises can make hangovers feel worse — they can bring on headaches and increase nausea — plus sweating too much can add to the dehydration,” says White. You also shouldn’t try anything that requires too much skill work or balance. “When you drink a lot the night before, you’re a lot less coordinated the next day and might have trouble concentrating,” says Edward Jackowski, PhD, founder of Exude Fitness in New York. “That means you can injure yourself if you aren’t careful.”

46
Muscle Beach International Classic with OSL Ambassador John Hansen

USE CODE HANSEN12 FOR AN IMMEDIATE 12% OFF ON JOHN’S STACK AT http://osl.life/john - 🇺🇸Happy 4th of July Old Schoolers! Enjoy this recap of Mr. Natural Olympia winner & OSL Ambassador John Hansen at the Muscle Beach International Classic in Venice Beach, California! John interviewed some of this year’s winners, and watched as the great Phil Williams was inducted into the Muscle Beach Hall of Fame!💪 Sharing this video is very much appreciated, and don’t forget to drop a Like & tag your workout buddies below! Have a happy & safe holiday, Old Schoolers! Visit http://www.OldSchoolLabs.com to learn more about our uncompromisingly premium supplements & for more fitness information. And sign up to our newsletter to know about giveaways, discounts, promos & to receive an immediate 10% discount code: http://www.OldSchoolLabs.com/Newsletter . Follow OSL on social media: FB: http://www.facebook.com/OldSchoolLabs IG: http://www.instagram.com/OldSchoolLabs TW: http://www.twitter.com/OldSchoolLabs Follow John:: FB: http://www.facebook.com/OSLJohnHansen IG: https://www.instagram.

47
The Truth About Soreness | T Nation

I'm also against the use of recovery measures... at first. By that I mean ice baths, contrast showers and the like. Once you reach a fairly advanced stage and you're well adapted to training they're fine to use. But when you're still building your capacity to tolerate stress you don't want to use too many means that artificially make you recover faster. Force your body to become good at handling and recovering from physical stress!

48 The absolute beginner's guide to running

Be strategic with music.  Think of your playlist as your Assistant Coach, Bennett says. “Every run you do has a certain rhythm, but you need to let yourself warm up and adjust to the effort of running,” he explains. As you settle into your stride and work out any kinks, your pace will naturally pick up. And, this may surprise you, but “the goal for all your normal runs, recovery runs, and long runs is to end with your best running at the end.” Set your music up to reflect this—make the first few songs a bit more mellow but motivational, have some steady fan favorites on deck to keep you chugging along mid-run, then end with your most kickass tunes. If you have a playlist that has your hardest-hitting, fastest music at the beginning, you’ll end up hammering the start of every run, which will burn you out, Bennett explains.

49
Top 20 Sellers - Biotest

Plazma™ enables you to perform at and beyond your limits while recovering and gaining so fast you'll be itching to get back in the gym.*

50 Best Natural Deodorants to Fight Body Odor Effectively

No matter what the alarmists say, the jury is still out as to whether your deodorant is causing cancer, changing your hormone levels, or even, as some argue, leading to Alzheimer’s disease. Even the Environmental Working Group (EWG) , whose SkinSense program is the gold standard for consumer chemical watchdogs, vacillates a bit on the category. “We don’t know whether there is a relationship between antiperspirants and cancer or Alzheimer’s,” says Paul Pestano, a research analyst at EWG. “Additional research is required.” Still, EWG will be the first to point out that there are chemicals in many standard deodorants that can build up in the body over time and irritate the skin right away. They include aluminum, parabens, and phthalates, and some of the chemicals found in the fragrances themselves. If you have sensitive skin or just want to reduce the amount of chemicals to which you’re exposed, you have plenty of less-toxic alternatives to choose from that actually work. To note: None of the natural deodorants we tried contain aluminum (the most effective antiperspirant out today) and therefore are far less effective at stopping sweat than your standard deodorants, but they were all surprisingly effective at fighting the stench.

51 Back & Biceps
52 Fitness Myths That Need to DIE 💀 | Jordan Syatt
53 Tip: The Shoulder-Friendly Overhead Press | T Nation
54 Tip: A Sarcastic Look at Overly Complex Exercises | T Nation
55 3 Complexes for Rapid Female Fat Loss | T Nation
56 If I decided that I wanted to be a golf coach, would you hire me?
57 Men’s Summer Fragrances 2018: Best Colognes and Scents for Men
58 11 healthy ways to hack a BBQ
59 The 4 Most Debilitating Exercises | T Nation
60 Bodyweight Bodybuilding Training System • Zach Even-Esh
61 This NATURAL TRICK can CURE YOUR CANCER
62 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1444/Workout_Systems_Modified_Hepburn_Method.aspx
63 How to Run Without Destroying Your Knees
64 Kettlebell Summer Workout | Cassie Smith
65 Do You Need a Personalized Hydration Plan to Maximize Performance?
66 16 ways to upgrade your grilling game
67 5 Best Bodyweight CrossFit Workouts for Traveling
68 Uncomplicated Barbell Strength | T Nation
69 Strengthen Your Strict Pull-Up | T Nation
70 How Natural Is Natural Bodybuilding? | T Nation
71 Kidnapped and TORTURED by a Cartel for 16 days - Fresh Out: Life After The Penitentiary
72 Meathead Metabolics THRASH SESSION
73 The Best Workouts For Weight Loss
74 Peach Cobbler Smoothie Treat | Fuel & Gainz by Fit Men Cook
75 Opinion | California proves Trump wrong
76 Train the Hamstrings with Heavy Eccentric Contractions to Prevent Injury and Improve Speed
77 A Dozen 20-Minute Workouts You Can Do at Home
78 Training Legs with Vincenzo "MASS" Masone & Evan Centopani
79 Tip: Soft Tissue Work for Heavy Bench Pressers | T Nation
80 Tip: Do NOT Use This | T Nation
81 Tip: Do NOT Use This - Biotest
82 The Healthiest and Unhealthiest BBQ Foods, Ranked
83 The Simple Deadlift Program | T Nation
84 10 high-intensity workouts for weight loss
85 17 Stretches Every Man Should Know
86 Official Muscular Development Magazine
87 33 of the Best Ways to Eat Peanut Butter: Meals and Snacks