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HcG for shriveled balls? Ask the Anabolic Doc Ep. 23

In episode 23 of Ask the Anabolic Doc, Dr. Thomas O'Connor talks about HcG for shriveled balls.

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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.

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Enjoying a clean formula doesn’t mean you have to deal with excess carbs and fat. For some companies, the taste of their protein is the only thing they have going for them, so they load up their protein formulas with cheap proteins that are easy to flavor, and then chase that with a load of flavoring in the form of sugar, carbs and fat. At MuscleTech ® we believe that you shouldn’t have to sacrifice macronutrients for results. That’s why our research team works closely with some of the top protein-flavoring professionals in the world, and each flavor of Nitro-Tech ® undergoes rounds of taste testing until perfected.

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.

Should You Go Keto? | T Nation

I'll play devil's advocate and mention that on a keto diet you'll eventually increase intramuscular fatty acid storage, which can have a positive impact on fullness, but can't completely compensate for the glycogen depletion. In Quebec, low-carb dieting among coaches is still popular (probably one of the last places on earth where some bodybuilders use low-carb diets). We see a common denominator – physiques that look hard, but are super flat.

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.

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.

7 How to Set Up a Basic Conjugate Template |

How to Set Up a Basic Conjugate Template |

Tip: Restore Mobility Through Your T-Spine | T Nation

Your thoracic spine sits between the cervical vertebrae in your neck and the lumbar vertebrae in your lower back. A healthy T-spine should be able to move forward, backward, and side to side, as well as rotate. This is not only important for everyday function, it's also vital for people who like to push their limits in the gym.

No BS with Nordin ep 158 Guest Ashley Borden

Meet Ashley Borden, one of the top female trainers in the industry. We talk Butt implants, being a strong female in a man’s world, being child free and our thoughts about social media.

Tip: How to Fight Late-Night Cravings | T Nation

Having a TV-induced craving? Don't suffer needlessly, but don't blow your diet either. Here's what to eat.

Tip: The Hamstring Exercise That Beats Leg Curls | T Nation

The amateur anatomists might be screaming right now because the third hamstring muscle, the semimembranosus, wasn't tested. But the REAL anatomy geeks know that you can't put an EMG electrode on the deep semimembranosus, and it's tough to isolate anyway.


In 1945 a US research paper said we should drink six to eight glasses of water a day, a recommendation that many in the health care and fitness industry endorse. Others say to let thirst be your guide. There is also a belief that except for extreme environment conditions or after long periods of exercise, as long as you’re eating healthy the optimal number of glasses of water needed for optimal health may be zero. Let’s take a closer look.

13 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.

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.



Old Man Training

Well today was not as planned. I was going to take 315 with the @mad_scientist_duffin Transformer bar to a high box just above where the hip usually hurts (15 1/2") + the big foam, but I got Russ'd. Everyone's favorite coach came over as I was warming up with 225 and said (read in the Russ voice) I have 2 suits in the office that'll fit you. So I said I'm feeling stupid. Lemme just try one on. Out comes the Metal canvas and it looked pretty sweet so I tried it on. Then it made me squat in it. 1st video 405. 2nd video 455. The bar clearly exposed a weakness in my upper back, but the weight moved fast and felt light. And! No hip pain! After not being able to squat for such a long time, having this much weight move pain free felt AWESOME. The boys said to go to 545 but I played it smart. Maybe next week...... #tpsmalden #bostonsstrongest #whiskey #elitefts #powerlifting #canvas #metal # transformer #oldguysrule #brokeasship #gettingbetter #tpsmethodforpowerlifting #teamtps #teamelitefts #multiplytillidie #gometal @underthebar @nateharvey2600 @kabukistrengthlab @clint_darden

Tip: Lessons From Bruce Lee | T Nation

And then you'd realize he was one of the strongest pound-for-pound athletes on the planet, and he wasn't scrawny at all but rather ripped to shreds. His name was Bruce Lee and he was a martial artist, philosopher, and cultural icon that completely transformed the way the world viewed Asian men and fitness in the short 32 years he was on the planet.

Tip: Fix Your Push-Up | T Nation

For my client shown in the video, I'll have her work on the supporting muscles that augment the push-up. We'll hit some repetition work on the shoulders (front-delt focused), triceps, and abs to increase absolute strength. By pairing the two elements of a good push-up – skill practice with the banded rack variation and strength work – she'll progressively get better and stronger and one day do push-ups unassisted.

19 Official Muscular Development Magazine

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Tip: Better Than Dumbbell Flyes | T Nation

Using dumbbells during chest flyes does this, but incompletely; they only zero in on the pecs for about half of the range of motion. On the top half of the lift, the force angle is directed downward, thanks to gravity, and the chest muscles really have little to no involvement in holding the weight up.

Dexter "The Blade" Jackson on Instagram: “My amazing stage by @chrisminnes see you guys tonight. You’re guna be in for a treat!”

Tip: 6 Suspension Strap Moves for Serious Lifters | T Nation

Most lifters are chronically internally rotated at the shoulders. They have the posture of a camel. To make matters worse they have a hard time feeling their upper back and rear delts. This exercise solves all of that. Your posture will improve, your back will contract with ease, and those stubborn posterior delts will finally get some love. To perform, simply row up, bring your hands back, and make a W.


Public health officials have absolutely vilified salt, stating that reducing salt in the diet will improve health and will prevent cardiovascular disease and stroke. Unfortunately, the data doesn’t pan out. This article will provide ten myths and facts about how salt impacts your health with tips for getting just the right amount of salt in your diet.

24 Official Muscular Development Magazine

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Kroc: From Matt to Janae | T Nation

I was head over heels in love with Lauren and still am to this day. We had an amazing relationship; we were together for four years. The reason we split up was because of me being transgender. It got to a point where we both knew it wouldn't work because Lauren was 100 percent straight and she was attracted to Matt. She understood Janae and was very supportive, but at the same time, Janae is not who she was attracted to.

Beans and Nuts - Biotest

This interesting effect may have something to do with the bean's capacity to increase (mostly larger, fast twitch) skeletal muscle insulin sensitivity. Research suggests that both insulin receptor mRNA and glucose transporter (Glut-4) mRNA rise pretty dramatically after eating kidney beans!(10) Of course, a rise in messenger RNA suggests that said receptors and transporters will soon take shape. And due to the potential for temporarily-reduced nutrient availability/feed conversion (i.e. food becoming body mass), I immediately start thinking about dieters. Losing fat, or preventing its gain, while maintaining lean tissue is one of sports nutrition's holy grails.

Tip: Weed and the Munchies | T Nation

Who's right? Well, until recently, the "munchies" wasn't a scientifically proven phenomenon, but weed can lower your inhibitions. And it definitely enhances the smell of delicious foods (journal Nature Neuroscience). Now, some newer studies are pointing to the exact mechanisms.

Tip: Do the Peterson Step-Up for Quads | T Nation

Though typically performed with just bodyweight, don't underestimate this exercise, especially as a primer for other quad exercises. It can also be used as a higher-rep finisher on leg day. The "burn" is intense.

Tip: Do the Anti-Press for Real Core Strength | T Nation

In response to Dr. Stuart McGill's research regarding spinal health, much of the new-age core training focuses on "anti" movement stability training: anti-rotation, anti-extension, and anti-lateral flexion. I called this exercise the "anti press" because it addresses all those categories simultaneously.

Tip: Use This Simple Trick to Cook Eggs | T Nation

Hard-boiled eggs are a convenient source of portable protein as well as testosterone-level supporting saturated fat. (Yep, free Testosterone levels are higher in those who include some saturated fats in their diets.) Trouble is, most people screw up the simple act of boiling an egg.

Nobody exists on purpose

We all keep going. And I'm proud of myself. And I'm proud of anyone who's reached out to me, to a friend, or simply answered a dm from a friend in the opposite role. We all have value. We ALL mean more than we think we do. And that's happiness. That's joy. The fact that we have potential we have no idea we contain.

32 Official Muscular Development Magazine

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Frankenfood - Biotest

Admittedly, however, not everyone agrees on the carcinogenic potential of n-nitroso compounds.(1, 6) One study found significant relationships between hotdog consumption and brain cancer in kids–especially those rugrats who didn't get a multivitamin.(11) Not good. I don't even want to think about how many hotdogs and bologna sandwiches I ate as a kid. Although an upcoming summer picnic can admittedly leave me buying a pack of low-fat dogs for indulgence ("real" hotdogs and bologna are similarly abominable), this stuff just has no place in a bodybuilder's usual diet.

Shredded in 6 Days | T Nation

Only have this meal if your muscles aren't yet full-looking or you think you can get a little fuller. Almost anything goes with this meal. Remember, you still won't be having any water, but go ahead and eat any sugary food you crave. Avoid any foods that you know will bloat you up. Do not eat until you have a "food baby" bulge in your belly. When you start to feel some stomach tightness, stop eating.

5 Powerlifting Lessons I Flunked Day One

Find something outside of the gym that lets you just turn off all the stresses of training. Fire it up, draw, read, work on a car, write — do anything just to get lost and relax. Stress is a nasty thing. It can fuck the body and mind up, which in turn will sabotage training. As of late, if I start getting hot I'll go for a walk or a bike ride. Just getting a little sweat going brings me back. I'm forever learning ways to improve myself and way of life, and these things listed above have been great paths to improvement. I'd stay up late and eat like shit. I'd train hard and depend on supplements as a roll of duct tape to keep me together. I kicked ass and got better, but I've figured out along the way that it's like nitrous: it's great for a quick burst, but powerlifting isn't a quarter mile. In fact, its a long, grueling ultra-marathon of fuckery. I've run myself into the ground several times, but I'm grateful for the journey. I've learned so much from fucking up.

The Anti-Bodybuilding Hypertrophy Program – Part 2 - Biotest

I have great admiration for Mr. Shieffelin for chartering those forbidden territories back in the day. I was faced with similar resistance and hesitation when I released my Anti-Bodybuilding Hypertrophy program in early 2003. I didn't exactly run the risk of getting scalped, not literally at least, but people in the industry told me the ABBH program was just too different , too outlaw to work.

37 John Hansen

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Summer Delts & Abs Workout + Q&A | Mike Hildebrandt

Get ready to show off your six-pack at the pool. After doing this delts and abs focused summer workout from Mike hildebrandt! ► Shop Dymatize Supplements: ► Premium Fitness Plans: | Mike Hildebrandt's Complete Delt Workout | 1. Kneeling Single Arm Dumbbell Press: 4x8 2. Leaning Lateral Dumbbell Raise: 3x10 3. Head Supported Reverse Dumbbell Fly: 3x10 4. Superset a. Dumbbell Front Raise: 3x10 b. Dumbbell Uptight Row: 3x10 5. Superset a. Cable Lateral Raise: 3x10 b. Dumbbell Lateral Raise: 3x10 6. Superset a. Face Pull: 3x10 b. Band Pull Apart: 3x10 7. Abs wheel: 3x10 8. Superset a. Kneeling Rope Crunch: 3x10 b. V-Up: 3x10 | Follow Mike Hildebrandt | ► YouTube: ► Instagram: ► Facebook: | Dymatize Supplements | ► Dymatize PRE W.O.: ► Dymatize ISO100: ► All 9 Amino: ► Amino Pro: ► Creatine Micronized: https://bbcom.

Fuerza Friday | How I Stay Motivated

#Fuerza #MomStrong Just some quick tips that have helped me keep my butt in the gym the last 25 years. If you haven't guessed, I just really love the process and feel like the gym is the true fountain of youth. I hope you all find your why and keep consistent. 💥💥💥💥💥💥💥💥💥💥💥💥💥💥 Follow me on: 📍INSTAGTAM: 📍TWITTER: 📍FACEBOOK: ********************************************** FIND MY eBOOK HERE:

Tip: 3 Movements For Better Squats | T Nation

Actively press the back of your foot into the ground for 20 seconds with your shoulders aligned right over your hips. After 20 seconds, get onto the toes and drive your heel up towards your butt. Again, after staying active for 20 seconds (pressing into the ground) go back to sitting on the back of your feet for 20 seconds. Repeat for 3 rounds before moving into the next movement.

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.

RSP Nutrition TrueFit Lean Protein at - Best Prices on TrueFit Lean Protein!

Have been using Truefit for over a year. Vanilla is great for making protein snacks. Love the chocolate flavor. it mixes well, tastes delicious and I get results with it. I often add it to my coffee in the morning to supply a touch of sweetness but yet still functional at delivering plenty of protein at breakfast. Would recommend.

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.

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.

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.

51 Gold Standard 100% Whey Protein Powder | Optimum Nutrition
52 Official Muscular Development Magazine
53 Shawn Ray's Preview Analysis Of The NPC USA Championships 2018 | GI News
54 How to Set Up for a Contest Prep - Week 2 - By APD. Holly Baxter and Dr. Layne Norton
55 Follow Mike O'Hearn's Workouts on Fitplan
56 Tip: The Seated Box Jump | T Nation
57 Restriction Contradiction - Part 1 - Biotest
58 Restriction Contradiction - Part 2 - Biotest
59 Official Muscular Development Magazine
60 Tip: Lessons from Mike Mentzer | T Nation
61 Mark Dugdale on Instagram: “Glute Bridges not just for girls. Work to bulletproof your back. #humpday”
62 Best and Worst Fats for Bodybuilders & Athletes | T Nation
63 4 Myths About Female Glute Training | T Nation