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If the word "dropset" doesn't strike fear in your heart, you've clearly never done one of this man's workouts. Plate after plate, set after set, Charles will take your hamstrings to some scary, but good, places.

EVLUTION NUTRITION BCAA Lean Energy at - Best Prices on BCAA Lean Energy!

5g of the highest quality BCAAs per serving combined with Beta Alanine, L-Alanine and Taurine to enhance endurance, recovery and focus. BCAA Lean Energy used natural energizers and antioxidants from Green Coffee and Green Tea for energy and focus without the crash.*

The Simple Plan For Stubborn Body Fat | T Nation

Yep, the fat in these areas is the first to show up after a break in your diet and the last to leave when you're looking to build your best body. We'll talk about how to fight it, but first let's get into why stubborn body fat is, well, so damn stubborn.

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.

Tip: A Cheap Way to Improve Your Diet | T Nation

Why frozen? It's as good as fresh, they come in a variety of blends and can be flavored to suit your tastes, plus they require just a few minutes in the microwave or on the stove. Portion sizes be damned, just remove and prepare as much or little as you like when you eat a meal. (Eating large portions early in the week simply leaves less to consume later and vice-versa.) The bags typically cost just two bucks.

Tip: The Case for Full-Fat Dairy | T Nation

So, for those of you busting your ass to gain some size, why in the world would you choose low-fat or fat-free dairy options? You're trying to sneak calories into your diet, not out of it! Full-fat versions, especially from grass-fed cows, are vastly superior for health and for growth.



Tip: Replace the Leg Extension | T Nation

This exercise has the ability to create massive amounts of mechanical and metabolic stress in the quads and the posterior chain stabilizers, making it a more highly transferrable exercise without losing any of the quad-targeting the leg extension is known for. If you're searching for a way to elicit as much pain as possible, give this a shot. When your quads lock up after a set you'll have all but forgotten about the leg extension.

Tip: Use the 40 Reps Method for Growth | T Nation

When most people think of sets and reps, their fallback scheme is 3 sets of 10 reps (3x10). Here's something different that will break you out of a training rut: forget about the number of sets. Instead, think about hitting a certain amount of total reps for the exercise. A good number to shoot for is 40 reps. So your goal is to accumulate 40 reps for a particular exercise. The number of sets is (almost) meaningless.

Tip: Drink 3-4 Cups of Coffee Per Day | T Nation

Coffee is a little mysterious in that we're not really sure how it does some of the things it does. Coffee has over 1000 biologically active compounds after all. One thing seems for certain, though: the more you drink, the better off you are. In fact, the more you drink, the longer you live.

11 Natural Muscle Building In Your 40s??

Natural Muscle Building In Your 40s??

How Important is Hydration? | Brain Gainz

Are you drinking enough water to fuel your workouts? Alec and Tyler will teach you the importance of drinking water and what role it plays in your training. ► Shop Bodybuilding Signature Supplements: ► Premium Fitness Plans: ► Prove Us Wrong, if you spot any errors email them to: | Hydration | 1. Hydration is extremely important but there’s a LOT of misconceptions • Main resource is ACSM guide to Exercise and Fluid Replacement 2. Everyone is different. Take time to learn your own variables and adapt this info to your specific needs 3. Variables for fluid loss include environment, temperature, exercise intensity, clothing worn, etc.. • Walking in a tank top on a comfortable day will yield less fluid loss than running in a sweatshirt on a hot day. Duh. 4. Great way to figure out if you are maintaining hydration is simply bodyweight. Weigh yourself at the beginning of the workout and track weight loss through sweat and exhalation 5. Decrements as small as 2% can lead to performance loss, both physical and cognitive • If doing activity over multiple days, tracking body water is extremely important to make sure you’re not STARTING an activity dehydrated 6.

Brutal Texas Leg Day | IFBB Pros Guy Cisternino, Branch Warren, & Johnnie O. Jackson

Guy Cisternino and Branch Warren meet up back in Texas, at the Original Metroflex in Arlington, to crush this brutal leg workout. ► Shop GASP Clothing & Accessories Supplements: ► Premium Fitness Plans: Guy is back from a hiatus to heel and recover his body to be able to hit the pro competitive scene hardcore once again in 2018! What better way to make his way back to training than a leg day with Branch and Johnnie Jackson. | GASP Tee's & Tank Tops | ► Basic Utility Tee: ► HL Yoke Tee: ► Long Sleeve Thermal Hoodie: ► Ribbed T-Back Tank: ► Standard Issue Tee: ► The Sequel Tee: ► Throwback Sleeveless Tee: | GASP Pants & Shorts | ► #1 Mesh Pants: ► #1 Mesh Shorts: ► Jersey Training Pants: ► No. 89 Mesh Pants: ► Pro Mesh Shorts: https://bbcom.

No BS with Nordin ep 157 Carbs, hangry & "won't give up"

No BS with Nordin ep 157 Carbs, hangry & "won't give up"

The Weight Gain Troubleshooter - Biotest

Alas, though, Johnny is not gaining primarily lean weight. He shouldn't be hyper-critical if he gains less than 100% muscle, because a weight gain consisting of just muscle isn't probable. Still, his ratio of weight gain is poorer than 60% lean, so he could use adjustments. Again he consults the algorithm. Upon checking his macronutrient ratio, he notices that it could be the added maltodextrin and olive (or canola) oil in his shakes. There are nearly 100 g of carbohydrate and 30 g of fat in each. He decides to drop the fat from his two para-workout shakes and go with solid food the rest of the day.

Tip: How NOT to Do Shrugs | T Nation

If you insist on doing your part to keep rolling shrugs in style, at least roll your shoulders backward when you do them. That way you can say you do it to give your scapular retractors (rhomboids, middle, and lower traps) a little extra work. No, it doesn't work them well at all since the resistance is going down and your retractors pull back, but hey, at least it's something.

17 It's Time to Segregate Our Gyms | T Nation

While functional training people aren't really the same as CrossFit people, they're almost equally annoying. They too have silly equipment, and the average gym floor is strewn with wobble boards, BOSU balls, and dozens of brightly colored stretchy bands, so many so that if you blur your eyes while looking at them, it looks like the panties littering the stage after some male heartthrob performed a concert.

JJ Virgin- Elimination Diet for a Happy, Healthy Body

Joining us today is a woman who is leading the talk of avoiding foods that have high instances of intolerance.  JJ Virgin is the author of several NYT best sellers, has appeared on numerous TV shows as a nutrition expert and is a world renown public speaker on the topics of health and wellness.  Ben and JJ discuss how she is leading the conversation on avoiding the foods that most people can’t tolerate and her new conversation on being a “Warrior Mom”. Highlights include the importance of detoxing prior to fatloss, the seven foods JJ suggests avoiding and how to figure out what foods don’t work for you.   This episode is brought to you by BiOptimizers MassZymes.  You’re not what you eat, you are what you absorb.  MassZymes supports gut bacteria and helps breakdown what you are putting into your body.  Use code MuscleBen18 or visit for 15 percent off of your order.   Highlights   Fat is the vessel in which much of our toxins are stored.  JJ answers why it is imperative to detox before losing fat.

Lift Like a Monster, Look Like a Hero | T Nation

There's some overlap here of course. You can get stronger with a bodybuilding-focused program and you can get bigger with a strength-focused plan. But what if there was a way to blend strength, performance, and aesthetics into one system? That's where RP-21 (Rest-Pause 21) training comes in. When you run the training system properly, you'll get stronger, increase performance in the gym or in your sport, and build a great looking physique.

Never F*cking Quit

It’s NOT about “ being a savage ” or “going to war” or anything like that – especially not when you’re talking about lifting weights. It’s not about ignoring your body and training through injury. It’s about pushing yourself beyond your comfort zone, even though you know it will suck, knowing things won’t always go your way, and choosing to embrace the process and to do what you can anyway . That’s one of the few ways it’s possible to develop traits like patience, resilience, compassion for others’ struggles — and ultimately to become a better person. To me, that’s ultimately part of the meaning of life . I really wanted to hide under the covers today but I went to the gym and smashed some fucking weights anyway, and I’m proud of that.

Vlog2: Flex Guest poses for the last time and meets Dwayne Johnson (The Rock)

Flex hits up barbers for a cut before heading straight to the airport to catch his flight to NY. This is his LAST Guest posing before the Mr Olympia 10wks out, guest posing in front of a packed house at the Npc North East Championships. The next day training at the World Famous Bevs Francis Powerhouse gym in Syosset Ny.

Gold Standard 100% Whey Protein Powder | Optimum Nutrition

It does its job! The powder mixes very well, you never have to worry about lumps. I prefer to mix it with milk or almond milk for flavour’s sake. The cookie & cream is my favourite of the ones I’ve tried so far, it’s a dark cookie taste like oreos rather than a choc chip taste & has little biscuit bits in the drink which is cool. Banana Cream reminds me of the banana Nesquik shake or like foam banana sweets. Vanilla Ice Cream tastes just like so & Birthday Cake to be honest tastes the exact same as the former but sweeter like vanilla and sprinkles. Vanilla can be a bit boring sometimes to drink but goes great for mixing into food, pancakes & smoothies. The Birthday Cake flavour is AMAZING in protein pancakes (with 1tsp of vanilla extract & 1tsp of maple syrup or honey in with your oats) & satisfies sugar cravings if you have any!

23 Official Muscular Development Magazine

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Shawn Ray's Preview Analysis Of The NPC USA Championships 2018 | GI News

Shawn Ray gives a history lesson about the upcoming NPC USA Championships - a competition with a legacy of it's winners going on to become bodybuilding legends. This weekend is the NPC USA Championships 2018 and Shawn Ray gives us a GI News report previewing the epic amateur showdown. The NPC USA Championships often have a history of "predicting" future major pro bodybuilders. As Shawn explains, the winner of this competition has often gone on to do great things in the pro division - and often become legends in the history of the sport. That's why it's good to keep an eye on this competition when the weekend hits - as we might get our first real glimpse at a future Phil Heath. Watch the full GI News report above! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: Be sure to subscribe to receive updates from the GI Fitness Network: Check out our official website: Check out our Facebook: https://www.

How to Set Up for a Contest Prep - Week 2 - By APD. Holly Baxter and Dr. Layne Norton

How to Set Up for a Contest Prep - Week 2 - By APD. Holly Baxter and Dr. Layne Norton

Follow Mike O'Hearn's Workouts on Fitplan

Mike O’Hearn, also known as the “Titan,” is a fitness legend. Like the bodybuilding greats before him, Arnold Schwarzenegger and Lou Ferrigno, Mike holds 4 Mr. Universe titles and was voted one of the 12 greatest physiques of all time by the fitness industry. Mike is well-versed in and holds titles across martial arts, weightlifting and bodybuilding. A fitness industry icon and veteran, Mike has taken the knowledge and experience he’s gained over the years and distilled it into his Professional Secrets Fitplan. Known for his can-do attitude, Mike lives by the phrase: “Always live your dream.” Life yours today.

Tip: The Seated Box Jump | T Nation

Taking out the swing of the arms will force you to focus on developing power from the ground up. To take this movement to the next level, hug a weight to your chest. Now you have a loaded plyometric movement that doesn't trash your joints. Not too shabby.

Restriction Contradiction - Part 1 - Biotest

Note that last, bodybuilder-specific addition to energy expenditure. An athlete who regularly gets muscular soreness and trains brutally hard most days (be honest with yourself), should also probably add on a "stress factor" of 1.1 to account for the hyper-metabolism of "injury." This is often overlooked when eccentrically-trained athletes compute their energy balance. It shouldn't be underestimated, however; cortisol can raise metabolic rate (4) as can other stressful injury processes. I've seen it and so have others in the lab.(5,9)

Restriction Contradiction - Part 2 - Biotest

Of course, there are dissenters. It's been reported that non-athletes may not benefit across-the-board from increased protein while dieting.(20) Diabetics and sedentary folk are not bodybuilders, however. They generally aren't trying to preserve cosmetic "muscle fullness." The recommendation has been made elsewhere on this site that 1.5 g/ lb. is needed for hard-training, muscle-obsessed T-men. In a calorie-restricted state, that isn't unreasonable, even though it's a ton of protein and wouldn't be an absolute requirement, per se, during most of one's non-dieting year. But when we consider the whopping thermic effect of food (TEF) that protein possesses and the fact that this TEF is maintained during several weeks of hard dieting (20), it's a logical choice during energy restriction anyway.

30 Official Muscular Development Magazine

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31 Shawn Ray

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Tip: Lessons from Mike Mentzer | T Nation

To say that Mentzer thought outside the box and went against the bodybuilding establishment is a massive understatement. In fact, reading his writings and books helped shape my own career in this field, not so much because I held strongly to his training beliefs, but because it taught me to think outside the box and question everything, even if it was considered popular.

Mark Dugdale on Instagram: “Glute Bridges not just for girls. Work to bulletproof your back. #humpday”

Best and Worst Fats for Bodybuilders & Athletes | T Nation

Seems like a lot of personal trainers are attracted to the low carb/moderate fat methodology because 90% of their clients are focused on losing fat. And while low-carb and medium fat dieting isn't necessarily more effective, it's extremely simple. So a personal trainer who doesn't want to spend a lot of time learning about nutrition can simply lower carbs and increase fat a bit and their clients will get some fat loss. However, it might not be best for everybody in every situation.

4 Myths About Female Glute Training | T Nation

When focusing on glutes, the quads and hams will become strong and shapely. This is due to the performance of squats, lunges, deadlifts, and back extensions. However, if I added in too many leg extensions, leg presses, leg curls, and glute ham raises, or if I prioritized these movements, then over time some of my female clients would develop legs that were too big for their liking and not enough glute prominence.