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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.

The Ripper! by Cobra Labs at! - Best Prices on The Ripper!

I've been using The Ripper for approximately 3 weeks now. One scoop in the morning on an empty stomach with cold water. In terms of energy/focus, I find it similar to that I have with The Curse (Cobra Lab's Pre-Workout). One variation I've noticed is the appetite control. This is something that I have been incredibly sensitive to while taking The Ripper. I cannot bring myself to eat most of the day and lately I've been struggling to hit even 1,000 calories, which is terrible. Reducing the quantity of product helps a little (1/2 a scoop, for example), but the effect is still pretty drastic. In short term use, it's great, but I don't know if 60 days is a safe bet for me. That being said, I am usually incredibly hungry and can eat all the time. I'm shocked that this product has made such a difference for me.

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.

The Best Damn Strength Plan For Natural Lifters | T Nation

When calculating the load on the chin-up you must include bodyweight in the calculation. If you weigh 200 pounds and your maximum is the addition of 45 pounds, the weight lifted is 245 pounds. If you need to use 82.5% it means 202 pounds, so you'd need to attach a 2.5-pound plate to your waist. If you don't include your bodyweight you'd calculate 82.5% of 45 pounds and it would come up to 37 pounds, which would be way too heavy for the prescribed volume.

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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.

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Tip: Use This for Perfect Squat Depth | T Nation

ATG squatters, of course, are the exception; the backs of their calves tell them they've done an honest rep. The rest of us, though, should use the damn safety pins or bars to give us something to "aim" for. While most people use the pins, if they use them at all, it's to prevent a really heavy weight from folding them in half and making them look like an open-faced tuna melt sandwich.

EliteFTS on Instagram: “Chains for gains! #Repost @underthebar with @get_repost ・・・ Just a random pic from the gym. _ _ @elitefts #elitefts”

No BS with Nordin ep 159 Bloated

Why you’re bloated after your meals and people’s stories online vs reality

The Aggressive Diet for Natural Guys | T Nation

This diet plan allows for a reduction in your carb intake without the negative affect of a hormonal imbalance. Carbohydrates and dietary fats are the two key macros for healthy testosterone levels, which are necessary for optimal fat burning and muscle building processes.

Back Is The New Glutes | T Nation

Standard seated pulldowns are fine, but if you have access to an iso-lateral pulldown machine that allows you to turn the handles, use it. What's the advantage? Aside from being able to train one arm at a time, you can adjust your technique and grip easily mid-set if you're not feeling the tension in the right place. In fact, you'll notice in the video that I twist the handles from a pronated grip to a supinated one.



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17 Tips to Build Giant Shoulders

“I think free weights are more effective to build mass, and more recently I have also found that they are actually safer to press with. They are more effective because they force you to work harder to balance and coordinate the movement. In a way, that limits the amount of weight you can lift but that’s actually a good thing. For about a year or two, I was doing almost all my shoulder pressing with a Smith machine. I didn’t have to balance it, so I could just load up a lot of weight and push! I could get reps with four 45s on each side. But here’s the problem. With a barbell, your body will adjust to its natural position that’s best and safest for your structure. With a machine, you are always in the same position and maybe it’s not right for you. Another problem with machines, at least for me, is I don’t warm up as much because I don’t feel like I need to, so I get to the very heavy weights fast. Long story short, I started to get shoulder pain for the first time in my life. I went back to using only free weights for my pressing, and soon the pain went away. So for anyone who thinks machines are always safer than free weights, I found out that’s not true at all.

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 Daily Stretch Every Lifter Needs | T Nation

When the biceps become tight over time, they start to have an effect on how your shoulders and elbows feel. Many people don't even realize how tight they are until they try this stretch.

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.

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 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.

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.

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.

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Tip: Simplify the Deadlift | T Nation

You just step up to the bar with a vertical-jump stance width, with toes out and your shins about an inch from the bar, grab it just outside your stance with your knees still straight, then bend your knees forward and out a little bit until your shins touch the bar, squeeze your chest up until your back is flat, take a big breath, and drag the bar up your legs until you're standing up straight.

28 Official Muscular Development Magazine

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Tip: Test Your REAL Upper Body Strength | T Nation

There are two tests you can attempt. Use the one you're good at. The first is a single, all-out set with your bodyweight. The second is a weighted pull-up/chin-up done with 10% of your bodyweight added. You can use a dip belt or a weight vest. Do as many reps as you can in ten minutes. Do I need to add that the test is done with a strict motion?

4 Ways to Burn Fat That Beat HIIT | T Nation

The higher the exercise intensity, the greater the metabolic impact. (1) Case in point, a 2008 study showed that high-intensity exercise sessions over 6 weeks (3 times per week) are a powerful method to increase whole-body and skeletal muscle capacities to burn fat. (2) As such, high-intensity interval training (HIIT) has become a popular and proven method to use for fat-loss, as well as to improve cardio and conditioning levels. (3,4)

Tip: Kickstart Your Recomposition Plan | T Nation

Decrease your appetite, get full faster, and break your bad eating habits with this kinda-crazy but very effective strategy.

Dump the Slump | T Nation

To reverse this condition, you'll have the most success if you fix the underlying source of the problem instead of just trying to fix the problem itself. The real culprit is usually lack of movement, which over time leads to muscle weakness, skeletal misalignments, joint instability, and in this case, a hunchback. Even if you work out 5 to 6 days a week, you still most likely don't move enough.

Tip: Always Start With An Empty Bar | T Nation

Using an empty bar will allow for some instinctive regulation in regards to loading patterns, rather than just sticking to an outlined routine. If you're scheduled to do heavy-ish sets of 5 but can tell through your empty-bar warm-up that something feels tight or off, lower your intensity for the day and do more volume with a lighter load. This has saved my ass on more than one occasion in regards to avoiding injury, and it'll save yours too.

8 Mistakes Men Make With Diets | T Nation

Get divorced. No, not really, but imagine that you are getting divorced. Jolt yourself out of married-guy, dad-bod complacency. That's right, pretend that after all these years you're back on the market and if you're lucky, new eyes are going to be seeing you naked. Maybe younger, sportier eyes. And she expects you to go rock climbing with her. Still happy with the body your dietary choices have provided for you? Probably not. You might adjust your training, but you'll definitely feel compelled to clean up your diet.

Biggest American Body Builders

This is a list of the America's biggest bodybuilders, have some taken it too far? Subscribe for weekly wacky videos and learn interesting facts about the world with awesome top 10 lists and other amazing videos. Gregg Valentino Gregg Valentino serves as a warning to current professional bodybuilders. Known as having the biggest biceps in his time, Valentino started to experiment with steroids in order to get as huge as possible. Valentino went from an impressive natural 21-inch bicep to an enhanced 28-inch bicep shortly after he started using steroids. He also injected synthetic oils into his biceps to enhance them even further, making them disproportionate to the rest of his body. Soon after this experiment started, it ended in a spectacularly horrible way. Valentino’s biceps ended up “exploding “ or otherwise bursting from his chemical enhancements, seriously injuring the man for life. In his time as a professional bodybuilder Valentino was considered on of the biggest athletes of the sport, even before drug supplementations. Ronnie Coleman Coleman holds the record for most straight wins for the highly sought Mr.

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Beyond the Chalk - John McKenna

Join Coach Mac as he heads to Lawrenceville, NJ, home of Notre Dame High School and S&C legend John McKenna. If any program warrants a closer look, John's does. Old school values and a hard work philosophy. Do not miss this episode! As always, thanks to our faithful sponsors! You make this possible. GymAware Intek Strength Iron Grip Barbell Company Samson Equipment Versa Pulley Woodway Treadmills #Beyondthechalk #PLAE #PLAEPerform #CoachMac #SciencexSweat #StrengthandConditioning #StrengthCoach #NotreDameHS #JohnMcKenna #RonMcKeefery

38 Kai Greene Academy - Membership

You'll have access to a new and unique workout every single day. In fact, Kai’s Exact Daily Workout Routines and Training Splits. Every day we bring you full workouts with exact reps, and sets used from Kai. No matter what your fitness goals are, these workouts will push you to the extreme forcing new changes to appear.

Micropure Whey Protein Isolate vs. Re-Kaged Whey Protein Isolate | Kris Gethin

Kaged Muscle has released two protein isolates. Kris Gethin is here to explain the difference between two and whether you should take them pre workout, post workout, or some other time. ► Shop Micropure Whey Protein Isolate: ► Shop Re-Kaged: ► Shop Kaged Muscle Supplements: ► 12-Week Muscle Building Trainer: | Micropure Whey Protein Isolate | A new generation of whey protein isolate offering superior quality, enhanced functionality, and maximum performance has arrived. Kaged Muscle’s MICROPURE® Whey Protein Isolate has been formulated to be the purest, cleanest and fastest digesting whey protein isolate on the market. With zero fillers, no amino spiking, protein blends or concentrates, less than 1 gram of sugars, fats, and minimal carbs, and no added dyes or colors—bodybuilders and other athletes can accelerate recovery and maximize gains in size and strength, without compromise. | Re-Kaged | RE-KAGED is a game-changing anabolic protein that you can’t live without if you are serious about adding size and strength.

Tip: 3 Unexpected Ways to Get Lean - Biotest

How often do you actually connect with your food and eat with awareness? Traditionally, people used to say grace before eating, and similarly other religions would have their own ritual before meals. Regardless of your beliefs, there are advantages to being thankful for your food. It helps you become present and mindful before you take your first bite.

Tip: Fat Philosophy and Macro Ratios | T Nation

Stop stressing over your dietary fat and carbs. A few simple pointers can help you figure out how much you need. Here's what to consider.

Tip: Master Any New Exercise or Skill Faster | T Nation

In our world, that means after you practice a new exercise – something more complex like an Olympic lifting variation, a gymnastic muscle-up, or a powerlifting-style bench press – go for a run, peddle a bike, or do some kind of CrossFit-style metcon for 15 minutes. Then, get a good night of sleep.

5 Critical Exercises for Athletes | T Nation

The hip flexor muscles are critical to athletic performance because they're responsible for that explosive first step. Unfortunately, they're often wound up too tight because of consistently being in a shortened (flexed) position both in everyday life (sitting) and in sport (crouching). Additionally, they tend to bear the load of core and posterior chain weaknesses, leaving you with tight hips that no stretch can ever fix.

Hybrid Hypertrophy - Biotest

I titled this program "Hybrid Hypertrophy" since it combines a few different methods into the same session. Up to this point, most of my programs revolved around training a single strength quality within each session. Since this program combines a few methods into each workout, you'll be able to perform it for up to four weeks before switching programs. (Some of my clients have performed this program for as long as six weeks without losing the effect, but stick to four weeks as a starting point.)

Tip: Boost Strength Instantly With 2 Exercises | T Nation

Your support system comes from your glutes, abdominal wall, and lats. When these muscle groups fire together, it forms a super-stiff foundation to support whatever lift you're pulling. That's why Dr. Stuart McGill calls the synchronous firing of the glutes, abdominal wall, and lats, "super stiffness." When these muscles are strong and tight, the nervous system will release more neural input to all your muscles. This is why boosting your squat will also enhance your bench press.

Protein Santa Cheesecake Bites

I don’t know about you, but after eating dinner, I often feel like having dessert. Not a massive desert though—just a bite of something sweet, especially during the holidays. These mini cheesecakes are the perfect way to satisfy your desire for something sweet while holding back on the sugar and calories. They're creamy, sweet, delicious, and macro-friendly, making them a perfect dinner chaser or afternoon snack.

Biolayne Weekly Training Log 7/29/2018

This week I finally hit 4 plates on the squat! Things were feeling good and overall, I'm happy with my form. I have been trying to stay a little more upright as I perform the movement and you can definitely see that. After squats, I worked up to some 320 lb doubles on the bench press. Get my ebook on how to get SHREDDED: Get Custom Workouts by me for $12.99/month: The BEST research breakdowns -

Branch Warren on Instagram: “This shoe 💯💯 @official_otomix #BranchWarren #Otomix #Bodybuilding #trainingshoe #Gymshoes #MMA”

49 Official Muscular Development Magazine

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50 Four Nutrient Timing Myths You Need To Stop Believing

Rather, the energy that powers your workout comes from glycogen, which is a form of carbs that is stored in the muscles and liver. It takes a few hours for the body to digest carbs and synthesize muscle glycogen, so what you eat in the few hours pre-workout doesn’t have much effect. Those carbs will most likely be in your blood stream, which means that if you eat fast-digesting simple carbs, they will spike insulin and blood sugar, reducing the body’s ability to burn fat. You’ll also feel sluggish, which is obviously something that should be avoided.  

51 The TITAN and The legend Robby Robinson talking Squats
52 T Nation on Instagram: “More from Coach Dan John at Link in bio. #tnation #tnationmeme #strength #workout #gym #bodybuilding #crossfit #fitfam…”
53 30-Day Abs Fitness Routine | Abel Albonetti
54 My Movie 16
55 Tip: 3 Unexpected Ways to Get Lean | T Nation
56 Mark Dugdale on Instagram: “#train”
57 125- Jason Phillips- Crash Dieting, Cycling Your Training and Nutrition and Feeding Your Kids
58 Tip: Swear for More Strength and Power | T Nation
59 The Cure for Weak Glutes | T Nation
60 Dynamic Effort Method - Brief Outline
61 Berardi's Top 10 Tips - Biotest
62 Flex Lewis: Unfiltered 3
63 John Hansen
64 Predator v. Prey
65 20 Surefire Ways To Raise Your Metabolism For Easier Fat Loss
66 Fruits and Veggies - Biotest
67 Cauliflower Casserole | Fuel & Gainz by Fit Men Cook
68 Deconstructing the Deadlift | T Nation
69 Tip: The Perfect Multi-Purpose Breakfast | T Nation
70 Official Muscular Development Magazine
71 7 Ways to Fix Anterior Pelvic Tilt | T Nation
72 The Flat Butt Fix | T Nation
73 MIKE O'HEARN The TITAN on Instagram: “Tag your psycho training partner”
74 Tip: Weed and the Munchies | T Nation
75 From Average to Athlete | T Nation
76 Tip: Restore Mobility Through Your T-Spine | T Nation
77 13 Ways to Improve Your Deadlift, Fast! | T Nation
78 Old Man Training
79 Tip: Lessons From Bruce Lee | T Nation