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Strength Chat Podcast 35: Dave Tate, CEO of EliteFTS

WATCH: The Strength Coach Development Center — Overhead Press Progression

A lot of coaches shy away from the overhead press because it’s “dangerous.” But my question to the coaches that say that: “Aren’t most exercises potentially dangerous?”

Winner Interviews | IFBB Chicago Pro 2017

Winner Interviews | IFBB Chicago Pro 2017

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1
Mr. Olympia LLC on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

2
Why CrossFit Girls Are Stronger Than You | T Nation

How many hours a week do you work out? For me, it's between 8-10 hours. That seems like a lot, but in my conversations with a number of CrossFit coaches and competitors, high-level CrossFit competitors train between 6-8 hours a day, at least when the CrossFit Games are coming up. That means they train about 4-5 times more than you do, and manage to recover from it as well.

3
Today's Workout

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4 Supplements for Serious Athletes - Biotest

Includes E-Book – The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.

5
7 Reasons to Get Fit in Your 20s

“The first thing a bodybuilder learns is that failure is good,” he says. “If I fail, I grow. And that’s the opposite lesson you’ll learn in the business world. But the thing to remember is that the most successful people fail. They don’t cry over it, but it’s part of the journey. If you’re not failing, you’re not doing anything worthwhile. So take that failure and success you’ve experienced in the gym and bring it into other parts of your life.”

6
Tip: Get Killer Workouts With This Plant Oil | T Nation

All of that probably sounds sure-sure-fine, but check out the magnitude of the effects: After drinking peppermint water, time to exhaustion on a treadmill increased by about 25%, and work performance (amount of work done and amount of power exerted) increased by about 50%! Put another way, they ran a lot harder for a lot longer.

7
5 Worst Things to Do to Build Bigger Shoulders

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!

8
Tip: Eat Rice Without Getting Fat | T Nation

It's also inexpensive, and its tiny grains make it the most physically adapted to mixing with hunks of chicken, beef, pork, or fish. The trouble is, most people have no restraint when it comes to rice. They shovel out a portion size as big as a rice-picker's head and when their definition starts to blur, they don't take the blame; they lay it on the grain.

9
Coconut Oil: Health Food or Heart Killer? | T Nation

Don't panic, there's no reason to stop using it. Not only can coconut oil improve your thyroid health, brain health, and metabolism, it's also great for your heart... despite what the AHA has said. (Remember, these are the same folks who like to slap the "heart healthy" label on Sugar Frosted Sugar kid's cereal.)

10
8 Things You Should Do During Every Workout

Unless you’re forced to walk 50 miles on broken glass to get to your gym, the saying “the hardest part of going to the gym is getting to the gym” doesn’t really hold true. In fact, we think the toughest part about the gym is making the most of your time spent there. That being said, here are eight things you should do during every workout for maximum results.

11 Shawn Ray

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12
Dwayne Johnson on Twitter

When @RedHourBen calls me out.. Told em just roll the camera and let me riff... 80's wrestling promo style. @omaze @stillerorg #TeamGlobo pic.twitter.com/bE5CuRsfea

13
Tip: 4 Convenient Foods You Should Be Eating | T Nation

"Ricing" just means to grind certain foods up into little bits. Riced cauliflower trended during the low-carb craze as an alternative to regular rice, but making it was a pain in the ass. You either needed a really good food processor (and motivation to clean it up afterward) or you needed to spend a lot of time with a cheese grater and a stack of Band-Aids.

14
Tip: 3 Tips Newbies Don't Want to Hear | T Nation

Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.

15
Dwayne Johnson on Twitter

When @RedHourBen calls me out.. Told em just roll the camera and let me riff... 80's wrestling promo style. @omaze @stillerorg #TeamGlobo pic.twitter.com/bE5CuRsfea

16
Tip: How to Double the Gains from Pushdowns | T Nation

Tricep pushdowns are one of the best exercises for building the back of the arm. EMG tests show that rope pushdowns are effective in both peak and mean score readings. Researchers have found that cable pushdowns actually activated the lateral head of the triceps greater than skull crushers or kickbacks. Here's how make them even better.

17
Tip: The 4 Principles of Great Technique | T Nation

I totally get the desire to do whatever it takes to put more weight on the bar, but if you use suboptimal technique you'll need more weight to achieve the same end result, which means you're creating unnecessary wear and tear on your joints. Please feel free to explain to me why this is a good idea.

18
Men's Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

19
How To Master A Short Workout

Keeping it tight in the gym applies to more than just your outift. Optimize your workout strategy to help sculpt your best physique. Here is my gym advice for getting a fast but still effective workout.

20
Tip: The Ultimate Push-Up Finisher | T Nation

Add this Tabata-style workout to the end of chest day on Monday. Don't plan on moving around a lot on Tuesday.

21
Tip: The Shoulder Stretch You Need | T Nation

If you're a big muscley dude and this gives you no improvement, you could also include a roller in the stretch to increase your thoracic mobility. I wouldn't recommend the roller if you don't have much muscle on your back: you don't want to compress your spine, and it shouldn't feel like you are while stretching.

22
How to Hit a Triple Bodyweight Deadlift | T Nation

If you miss at your knees or around mid-shin height, it's common to hammer away at RDL's, good mornings, and other variations to train your posterior chain. This can be beneficial, but without a strong upper back, those supplemental lifts won't do a thing. That's why chest-supported rows should be a staple in your program when training for a triple bodyweight pull.

23
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© 2017 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com, LLC.

24
25 Tips for Greatness

After his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines and cables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

25
Men's Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

26
The 10 most common sex mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

27
Men's Fitness on Twitter

Know you'll have too much food for the holiday? Burn fat with this total-body workout from the @humanfitproject : http://bit.ly/2okYsRn  pic.twitter.com/guMH4ml0Gz

28
4 Moves for Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout. But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

29
Back Training with Eduardo Correa

“Your core has to be strong to make a lot of improvement in the back and legs,” Correa says. Powerlifting provided that core, a foundation and base for Correa to build upon. “Powerlifting is a very different sport from bodybuilding—the routines, the diets, the cardio—but because I have that foundation I know how to show some sensibility and not hurt my body.

30
Tip: How to Stay Lean and Still Build Muscle | T Nation

Does lifting make women bulky? Many still seem to think so. But if you want to help them get in shape without scaring them off, here's the script you need to follow.

31
Muscle & Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

32
Sagittarius Horoscope for Sunday, June 4, 2017

Sunday, June 4, 2017 - Looking off into the distance is often easier for you farsighted Sagittarians than seeing something that's right in front of your nose. However, you might not get very far in your vision-questing while delusional Neptune squares the Sun in your 7th House of Partners. It's inadvisable to head out today without the company of a fellow traveler. Collaborating with a like-minded friend changes the energy now. Deepen your understanding by engaging in meaningful communication. Your presence in the present moment averts a developing power struggle in the future.

33
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

34
Tip: What You Need to Know About Berberine | T Nation

Berberine is a compound found in many different herbs like goldenseal, Chinese goldenthread, and philodendron. In studies, it's proving to be a heavy hitter when it comes to regulating blood sugar and managing weight, among other things like cancer prevention and gut health. So far, 2,800 studies have been done on the compound, many focusing on its effects on Type 2 diabetes. It appears to rival Metformin when it comes to blood glucose and blood lipid levels. How? Good question.

35
Scientists may have found the root cause of going gray and balding

Next up: Studies on humans to see if the pigmentation and baldness genes show up in people as they get older and their hair thins and gets gray. In the meantime, if you’re going gray, we say: embrace it. More and more dudes are rocking salt-and-pepper beards and hair, and looking good while doing it. If you’re going bald, there’s only one option once it gets too far along—shave it. (Hey: It works for The Rock.)

36
The worst ways to recover from a food binge

The more days you spend eating that stuffing, pie, and mac and cheese, the more days you’re likely to gain, not lose, weight. “These simple carb-rich foods cause your blood sugar and insulin levels to shoot way up and down, so that you store your calories as fat,” Delbridge says. “When you snack on these leftovers, it’s basically like you’re following your one big binge with a bunch of smaller ones.” And, once your Tupperware containers finally do hit empty, it’ll be more difficult than ever to switch back to healthy eating, he says. “Your body adjusts to whatever you’ve been eating, so when you start eating smaller, healthier meals again, your body will think you’re starving.” Expect cravings, crazy-loud stomach growls, and the need for a lot of willpower.

37
Attempts at Strongman

Back Squat, cloth belt, heeled shoe A bit distracted during each squat due to my upper back being a bit sunburnt. Still happy with how weights moved. Barx3 Barx3 Barx3 135x1 185x1 225x1 275x1 315x1 365x1 405 for 10 singles, eighth single moved the best. Felt like I rushed the descent and a got a little pitched forward, but the squat came up at a wonderful pace. Enjoying this frequency.

38
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

39
The Physiques and Journeys of Sergio Oliva Sr. and Jr.

“Go to the mic. Make a speech—a thank-you speech,” Wayne encouraged. The crowd was awed into silence as the colossal icon, holding his tiny namesake, approached the podium. In his heavily accented English, the Cuban-born Oliva gave a proud but gracious speech. Its most rousing moment was when he stated, “It no matter what happen tonight—eighth, 17th, or 20th—I forever be the Myth. And I hold in my arm Sergio Jr., the next Myth.” The crowd roared. Only much later would that last part sound like the anointing of bodybuilding’s next chosen one. At the time, it was merely a father acknowledging what mattered most. No one, least of all the senior Sergio, felt that infant could eventually build a physique comparable with the icon many still regard as the greatest bodybuilder of all time. Most likely, he would never again appear on a bodybuilding stage. After all, how do you follow a myth?

40
How to eat barbecue without getting fat

Sage advice from Daniel Vaughn, Texas Monthly ’s first-ever BBQ editor: “Eating tons of salty meat can sneak up on you and dehydrate you before you know it.” So drink even more water than you would for a typical outdoor event.

41
10 ways to gain muscle

Yes, there really is a rep range that builds the most muscle . Do no more than 20 sets per muscle group; closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds; any less, and you're not tensing your muscles long enough to shock them into growth.

42
The 10 Commandments of Bodybuilding

A true seeker of muscle and might cannot omit a training session. Unmotivated imposters miss workouts. Hapless wimps and doodlers let their workouts slide, but not men and women of steel. The next time the urge to skip a workout arises, will you regard it as an opportunity to exhibit strength or a moment before a catastrophe? Will you submit to the moment or fight it with all your strength? If you choose the former, you lose. Choose the catastrophe and you become one. The solution I offer is composed of 10 two-word commands. We have too much to live for to be grounded and weak, so fight for might.

43
3 Reasons Why You Need Fish Oil: Your Body Will Thank You!

Whether you're looking to maximize muscle building and fat loss, or you're simply looking to take the best pathway to optimal health,  fish oil is a supplement  you must be adding to your daily diet. There are few supplements on the market that offer as many benefits as fish oil does. Regardless of who you are, it's almost certain you will benefit from it.

44
9 Unique Muscle-Building Meals

Bored of the same-old bodybuilding foods? Eating well can be boring and extremely monotonous. Spice things up with these 9 unique muscle-building meals! Each meal contains the proper amount of macronutrients you need to burn fat or build muscle. The best part of it all, these meals can be done in 15 minutes or less!

45
EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

The intra-workout shake exists as a valuable a tool that you can use to your benefit when you have all your other ducks in a row. Design it to specifically fit your needs and you'll see even greater benefits.

46
Instagram post by Zach Even - Esh • Jul 4, 2017 at 7:34pm UTC

47
The Only 6 Supps You Need

Casein makes up about 80% of the proteins in cow’s milk and between 20-45% of the proteins in human milk. For example, when you drink an 8-ounce glass of milk, you are ingesting 8 total grams of protein, of which approximately 6 grams is casein and 2 grams is whey protein. Casein is often ignored by many in favor of whey protein but casein does possess a unique place in your training and diet program in certain circumstances. Specifically, research has reported that when dieting (lowering calories to below maintenance levels for the purpose of losing bodyfat), casein outperformed whey protein in terms of losing fat and gaining lean muscle mass. Therefore, during periods of dieting, casein is the preferred protein source .

48
Strong Arm Tactics

It wasn’t always like this. When I first met 20-year-old Flex Lewis in the autumn of 2004, the Welsh Dragon was undefeated in physique contests in his native United Kingdom. But all the focus was on his pro-caliber legs (those calves!) and pleasing structure. His arms were his most glaring weakness. Cut to the autumn of 2012 when he won his first Olympia 212 Showdown title. His biceps and triceps had completed their improbable journey from debilitating weakness to pose-winning strength. In fact, they were so large that he rarely trained them any more.

49
The Squat and Athletic Development — How We've All Been F*cking It Up

This journey started with me wanting to punch a brilliant track coach, Chris Korfist, in the face. Over a year later, it will end with one of the biggest revelations in the sports performance industry. In part one of this article series, I will reveal why 99% of our research and the criteria by which we have judged the squat for athletic development is wrong. This is a bold statement, but it is not a theory, it is an irrefutable fact and I will show you why. Before your mind starts racing, this is not the same old article arguing about 1/4 squats vs. full squats or powerlifting vs. Olympic lifting style squats. This is a mind-blowing discovery that speaks to a much more fundamental issue. That issue is how we have been incorrectly analyzing the squat for athletic development by using faulty evaluation criteria and it must change. At the end of this article, if you take nothing else out of it, you must learn that the terms “depth” and “parallel” are arbitrary and have absolutely no place in athletic development training.

50
10 lightened-up BBQ recipes you can make this summer

Few foods pack on the calories like soggy potato salad, mayo-soaked coleslaw, and French onion dip that’s actually made from straight-up lard. Spare yourself this year by serving up these much healthier versions of old-school barbecue classics.

51 The 4-move Fourth of July workout
52 Go Big Or Go Home
53 Men's Fitness on Twitter
54 The Most Dangerous Form of Caffeine
55 3 Quick and Easy Holiday Workout Ideas
56 6 Sex Performance Problems Fixed at the Gym
57 10 Signs You're Bad in Bed and Don't Even Know It
58 The 15 Most Important Exercises For Men
59 Want more women to 'like' you on dating apps? Choose black and white photos, don't smile with your teeth, and never pose on the beach.
60 Bulked and Then Cut. What Are Your Thoughts?
61 The 15 Best Fit Butts on the Internet
62 The 21 Hottest Girls in Surfing
63 14 Healthy Summer Grill Recipes
64 Bodybuilding.com on Twitter
65 The 10 best exercises for swimmers
66 5 At-Home Cardio Workouts for Fat Loss
67 Men's Fitness on Twitter
68 Instagram post by Shawn Ray • Jul 3, 2017 at 4:12pm UTC
69 Tip: What You Need to Know About Berberine | T Nation
70 Replace the Flat Bench with Floor Press?
71 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
72 Easy Additions: Healthy Cooking With Seeds
73 19 style essentials every man needs for a long weekend trip
74 Shawn Ray
75 Shawn Ray
76 Get stronger: 7 reasons you should never neglect squats
77 The Top 10 Movies Every Bodybuilder Should See
78 Performix ION v2X at Bodybuilding.com - Best Prices on ION v2X!
79 https://marketing.bodybuilding.com/marketing/campaign/CanadaDaySale?mcid=sm_twit_deals
80 6 Ways Working Out Works Wonders for Your Sex Life
81 The 15 best pullup variations
82 Men's Fitness on Twitter
83 Tip: The One Exercise You Need to Do More Often | T Nation
84 Kai Greene
85 Giants Live on Twitter
86 FLEX on Twitter
87 Shawn Ray
88 The Truth About Pre-Bed Protein | T Nation
89 Muscle & Performance on Twitter
90 Shawn Ray
91 Conjugate Programming for the General Population
92 Honest Advice About Steroids | T Nation
93 Chewy Acut® CFT, MST on Twitter