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Our track record of transforming and helping hundreds of athletes that have walked through these doors does not fit us into the Wal Mart of Athlete Strength & Conditioning.

5 Tips: How to Use Bodybuilding / Strength Machines to Build Size AND Strength • Zach Even-Esh

When I first began training in my early teens, I trained quite wrong, unfortunately. I used both machines and free weights, but I didn't go heavy on either. I did TONS of volume and it halted my strength gains. I was brain washed 🙁 I read all the wrong information and the far and few …

171 | STRONG Life Podcast QnA: Gym / Strength Coach Business, Life Lessons & Abundance Mindset • Zach Even-Esh

STRONG Life Ep. 171: STRONG Life Podcast QnA: Gym / Strength Coach Business, Life Lessons & Abundance Mindset. Actually, the title of this blog post is kinda lame compared to all the awesome questions (and of course my answers 🙂 that came through this QnA. It has also been a LONG time since I've held …

How To Set Up And Use Chains

How to set up and use chains the right way.

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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.

Develop the Ultimate Overhead Press | T Nation

Consider that the humeral head is classified into three types: Type A (smooth), Type B (curved), and Type C (hooked). Your type determines which press you'll be capable of doing correctly. We don't need to get into how to classify yourself, but suffice it to say, performing an overhead variation for eight weeks that causes you to get injured doesn't really help.

'No BS' with Pauline Nordin by Pauline Nordin on Apple Podcasts

Great job, Pauline and Bosley! I loved this episode and hope you continue these. I am a podcast junkie and have all my favorites lined out...but you would be bumped to the front of the line for sure. I love Pauline's no nonsense approach and I know that I can trust the information I am getting from her! Thanks and keep up the great work.

Tip: Eat Fat, But Find the Middle Ground | T Nation

That's why I like to recommend between 20-30% of total calorie intake coming from fat for the majority, or 0.4g per pound, which tends to work out to be a similar amount. There will be some cases when this goes lower (toward the final stages of a competition prep) or higher (if using a low carb diet), but for most people this is a good place to be.

7 Max Muscle Leg Blast | Exercises for Bigger Wheels

Guy has the rare look of quads that hang over the kneecaps, which is what made the quads of men like Tom Platz and Paul “Quadzilla” DeMayo so impressive. While Guy freely concedes that he was gifted with some extraordinary genetics for the entire lower body, he still feels most bodybuilders fall far short of their full leg development potential because they don’t train legs like a bodybuilder should. “Too many bodybuilders try to be powerlifters, and lift way too much weight with absolutely shitty form,” he declares. “I see it every day in the gym, guys doing half-reps, or using momentum to move the weight rather than their muscles. If they understood that judges don’t give a shit how much they lift and understand that they are judged on their physiques rather than the weight they use in the gym, they would have much more developed legs.” Did you all hear and understand that? I sure hope so, because I absolutely agree with Guy that this is what is keeping most bodybuilders from ever having great legs.

7 Dumb Things Lifters Argue About | T Nation

Lifting 3-4 days a week (and training each muscle 2-3 times per week) works best for the vast majority of lifters. If time and energy are super-tight, 2 days a week is almost as good. If you can afford to live at the gym and don't have any type of a real life, 5-6 days might be slightly better than 3 or 4 days.

Thibaudeau's Simple Fat Loss Strategies | T Nation

If you aren't going to train hard, and your goal is fat loss, then you don't need "fast fuel" that day. Note that if your goal is to build maximum size, not get lean, I recommend having carbs on off days. But when trying to get lean this is a very simple approach. You don't even need to necessarily count calories, just don't eat any carbs.

10 Tip: The Keto Diet Doesn't Like Muscle - Biotest

"This research showed no significant changes nor effect size on lean body mass, despite hyper-energetic condition and high protein intake (2.0 g/kg/d) in resistance-trained men of the ketogenic diet group. Thus, we conclude that low-carbohydrate dietary approaches would not be an optimal strategy for building muscle mass in trained men under the training conditions of this study (mechanical tension-focused resistance training protocol during 8 weeks)."

Tip: The Simple Math of Rapid Fat Loss - Biotest

Here's the math to calculate it for your own caloric needs: 2400 calories x .35 = 840 calories. To find out how many grams of protein that is we'd divide that number by 4 (because there are 4 calories per gram) and get 210 grams of protein per day.

4 Ways to Ramp Up Your Workout - Biotest

Three minutes of rest between sets of calf raises? Ridicules! There's no point in resting that long unless you're attempting a max lift with a big, compound exercise such as the squat, deadlift, clean, or snatch. Plus you don't need a lot of time to recover between low-rep sets. Why? Because they don't crank up your cardiovascular system like a 20-rep set of squats does.

Tip: Get Your Fat Intake Down To A Science - Biotest

I take my dose all at once because fats are much less sensitive to exercise timing. Regarding type, so many fats in a typical diet are already omega-6 (which we seriously over-consume and are a substrate for inflammation) and omega-9 (like the aforementioned MUFA). Remember, when we take a dose of omega-3 fats, we don't typically think of them as a portion of daily calories, which would be miniscule (2 g x 9 kcal per gram = just 18 kcal).

Tip: Why I Dropped The Low Carb Diet - Biotest

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.


Flex Magazine with Joe Weider, early '90s timeframe.

16 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.

10 Amazing Facts About Testosterone | T Nation

A student at Georgia State University named Jonathan Bassett had read implications in the scientific literature that females with higher testosterone levels gave birth to more boys than girls. While this doesn't make much sense off-hand, high levels of testosterone in fertile females might affect the viability of male and female zygotes after conception.

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Tip: The 10-10-10 Method for a Muscular Back | T Nation

Aim for 3-4 sets of this. Ramp up in weight after each set if you can. Go heavy enough that it's a challenge, but not so heavy that you can't feel the target muscles working. Rest long enough to catch your breath, then go again.

Tip: Build Your Back with Iso-Lateral Pulldowns | T Nation

Once you find a nice challenging weight, knock out 5 sets of 5 reps. Go heavy enough that your fifth rep is a challenge. If you underestimate your strength, no biggie, just add more weight on the next set of 5. Then after that 5 x 5, finish up with a light back-off set of 10 reps.

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✊🏾🔥cue @ballershbo music! TONIGHT 10pm on @HBO the #1 hottest show of the summer is back! The revolution begins. And I’m gonna take the establishment and all their greedy no good motherf*ckers down one by one and brick by brick. It’s personal. #ballers TONIGHT 10pm HBO

Tip: The Best Exercise for Body Hardness | T Nation

If body composition is your goal, either of the last three categories would be effective. If your main goal is to add muscle with some fat loss, sets of 50-80m with 90-120 seconds of rest is best. This will have the maximum impact on muscle mass while also burning some fat.

Fat Loss: 5 Mistakes and How to Avoid Them | T Nation

Most men don't understand how much fat they actually need to lose in order to get lean. I'm not talking about "apartment complex pool shape" lean, I'm talking head-turning lean on a beach in the Caribbean. That's one of the biggest misconceptions guys have in regards to body image. They think they're more jacked than they are. And 20 pounds of fat loss later, they still aren't that lean. Sometimes 40 pounds later is what it takes.

Tip: mTOR Training for Biceps | T Nation

The burn is intense, but it sure does work for triggering new muscle growth. Take a look.

Tip: How to Customize Your Fat Intake | T Nation

When it comes to fat for health and weight loss it really comes down to understanding how it affects hunger, energy, and cravings or what I call HEC (pronounced "heck"). If including fat in a meal makes HEC stay in check for longer, then I want my patients to discover that. If eating fat results in HEC going out of check, that's also extremely useful to understand.

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Yes, spot reducing can work with the right type of training. The effect is small, but if you're fine-tuning your physique it'll make a noticeable visual difference.…

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Tip: The Truth About Testosterone and Aggression | T Nation

Granted, playing video games and testing player's responses might not be the most dramatic way to test the effects of testosterone on aggression, but it's easy. While it might have been more instructive to have some test subjects drive slowly down the fast lane in a Prius while being tail-gated by testosterone-enhanced BMW drivers and counting the horn blasts, raised middle fingers, rammings, or shots from a handgun, the computer game was much more ethical and less problematic.

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WOW! AWESOME! Cannot Wait to See this New Disney Classic. Our Founder Uncle Walt would Adore This. Jungle Cruise one of his Favorite Rides. Spent Much Time on developing the Ride in 1950's. Great Move Disney Company to Make this Film Hopefully u will Tribute Walt in Credits.

Training Quads + Q&A | Mike Hildebrandt

Massive, defined quads deserve a workout all their own. Try this quads focused leg workout from Mike Hildebrandt. ► Premium Fitness Plans: ► Shop Dymatize Supplements: | Flex Friday Quads Workout + Q&A | Mike Hildebrandt | 1. Front squat heels elevated: 4x12-15 2. Leg press close stance: 3x15 a. Drop set last set 50% x failure 3. Leg extension: 3x15 a. Drop set last set 50% x failure 4. Hack sissy squat: 3x15 5. Walking lunge: 3x15 6. Standing calf raise smith machine: 5x20 | Follow Mike Hildebrandt | ► YouTube: ► Instagram: ► Facebook: | Dymatize Supplements | ► Dymatize PRE W.O.: ► Dymatize ISO100: ► All 9 Amino: ► Amino Pro: ► Creatine Micronized: ► Elite 100% Whey Protein: ► Elite Casein Protein: ► Elite Protein Bar: https://bbcom.

3 Crucial In Season Athlete Strength Training Tips

3 Crucial In Season Athlete Strength Training Tips

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We celebrated my grandmothers 100th Birthday today!!! . There aren’t many people walking this earth who have 100 years of life experience, so I asked her for her best “life advice”. She……

CLA | RSP Nutrition

I had two bottles of RSP Nutrition CLA on my last cutting cycle (last spring), together with high intensity training (lower working loads, more sets and reps and shorter resting periods) and the results were evident, I cut my body fat from 17% down to 9% in bout six weeks. I took 3 soft gels with every main meal (breakfast, lunch and dinner) as indicated in the label and I will, for sure, keep having it throughout my off-season (I have already been doing so for one month with heavy mass training, and I packed about two pounds of lean muscle).

Tip: Spot Reduction That Works | T Nation

Yes, it can work with the right type of training. The effect is small, but if you're fine-tuning your physique it'll make a noticeable visual difference.

Hot Debate: Which Squat is Best? | T Nation

The powerlifting squat (hip squat/bent over squat/low bar squat) is a more hip dominant squat that reduces quadriceps stimulation. Why? As mentioned, the muscle being stretched the most will be the muscle being recruited the most. In a powerlifting squat the hips move a lot further back, the knees don't travel far forward (the tibias stay almost perpendicular to the floor) and there's less flexion at the knees.

Why 13 Year Old Titan Mike O'Hearn Started Competing | part 3/4✅

This is part 3 of the seminar and let me tell you its a great part. I talk about life lessons and also why I started competing and also what motivated me then and what motivates me now. If you want more great Mike O'Hearn videos you need to subscribe so you don't miss any of my videos. Be on the lookout for part 1,2,4 that will drop in the coming weeks. To be sure you don't miss them subscribe and checkout the playlist below. 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 has been Team Captain for, and has just been signed to be the Team Captain of MAGNUM Nutraceuticals. Background in natural bodybuilding, strongman, power lifting, and mixed martial arts. 4 Mr. (Natural) Universe, Mr. California, Mr. USA, Mr. American and Mr. International. He is also a 4-time Power Lifting Champion, and 2-time Iron Warrior: Decathlon of Strength Strongman Champion, 2 Time California Judo Champion.


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Dumbbell Row w/Dead-Stops

Dumbbell Row w/Dead-Stops

Fighter Diet

our twelve week challenges are designed to lead to both body & life changing results.

Flex Wheeler ® | Official 💍 on Instagram: “Go hard or take yo PU@K @$$ HOME ✊🏾”

Chest, Shoulders & Triceps

*I did several warm-ups before performing 5 sets of hanging band technique with the same weight from a couple weeks ago when I did 4 sets.  The idea is to create bar instability to activate more muscle fibers. Control the weight through a 3 second eccentric and drive the weight up explosively.

Saturday Legs

*The idea here is to do one and one-half reps per each rep count.  Meaning, go down, come half way up, go back down and come all the way up.  That counts as 1 rep. The goal is to create a lot of time under tension. This will destroy your quads by the last set.  Be sure to perform very slow, controlled reps.

Wrestling with Identity

As many of you know, I’m a father to three teen daughters. The irony is not lost on me that as a teenager, I embodied the young male traits I now loathe in most teen boys. Yet in a 3 ½ year span, starting 19 years ago, my life radically changed with the birth of these three girls. I confess to feeling grossly inadequate while my girls seek to find their identities, and I contemplate where I may have messed up in their younger years. It’s a difficult season for me as a dad to witness my young ladies at times believe the world’s version of their identities. To some extent, we all wrestle with identity, regardless of age. Various factors come into play.

Tip: The Second Stage of Motivation | T Nation

When you're halfway to your goal, that initial excitement dwindles and the real work begins. Your thinking shifts, or at least it should. Now you're motivated by thoughts of taking off your shirt at the beach and seeing your love handles flop over the sides of your shorts. You don't want to fail and feel embarrassed. Cardio and diet aren't "fun" anymore, and now you see them as your responsibility or even duty. That's preventional motivation.

Tip: For Stronger Traps, Do THIS Instead of Shrugs | T Nation

Specifically, because the lower traps cross over the upper back and scapulae, they need to be trained with a horizontal motion compared to vertical shrugs that primarily hit the upper traps. And because one main function of the scapulothoracic joint is to stabilize the upper body and control posture, specifically training it for that purpose is the best way to achieve joint health and strength, which is often the foundation of size training.

Tip: The T-Boosting Capsule You Need to Take | T Nation

Basically, if you use forskolin to increase levels of cAMP, you end up mimicking the effects of mild calorie restriction and exercise, without actually reducing calories or even exercising, and it does this without making you all jumpy and sweaty-palmed like a lot of compounds that burn fat. Of course, if you add some actual exercise to the picture, you naturally get much more impressive results.

Awesome Gym Tour | The STRONG Boxx

Don’t Miss My Videos - Zach’s FREE STRENGTH Training Courses - ALL My Strength Programs & Courses ======================= TRAINING COURSES: Join my Online Coaching Program [GLADIATOR STRONG] & Be a Hammer! High School Strength & Conditioning Workouts: The Underground Strength Academy - Bodyweight Bodybuilding Workouts - THE UNDERGROUND STRENGTH MANUAL: Get Stronger, Tougher & Faster - WRESTLING Strength & Conditioning - AMAZON KINDLE BOOKS - ============================= STRENGTH COACH / WAREHOUSE GYM BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion The Warehouse Gym Business Blue Print: https://zacheven-esh.

Tip: 3 Squat and Deadlift Challenges | T Nation

A good goal is to do a single front squat using the same amount of weight as you can back squat for 5 reps. Here's the simple math: Take your back squat max and multiply it times .85. That will give you your back squat 5RM or close to it. For example, if your back squat max is 405 pounds, multiply that by .85 to come up with 345 pounds. Your goal is to front squat 345 pounds for one rep, or work your way up to it.

51 Road Trip Rants: Howe, Indiana |
52 Tip: 3 Rules for Lifters Who Love Coffee | T Nation
53 The 40-Day Program - Biotest
54 Banded Leg Press 1.5's
55 Official Muscular Development Magazine
56 I am now an official Sniper
57 Pro Series Alpha Test | MuscleTech
58 Tip: 4 Ways to Master Good Mornings | T Nation
59 Tip: Myo Reps for Strength and Size | T Nation
60 Tip: Don't Do Straight Sets | T Nation
61 Official Muscular Development Magazine
62 The 3 Smartest Ways to Train Shoulders | T Nation
63 Ten Ways To Quadruple The Effectiveness of Your Workouts
64 Tip: A New Strategy for Push-Ups | T Nation
65 Shawn Ray
66 Tip: This Beats the Bulgarian Split Squat | T Nation
67 Oakland Raiders - The Autumn Wind
69 T Nation on Instagram: “Results so far of our latest poll in Stories. You have a couple of hours left to vote! #tnation #bodybuilding #fitfam”
70 5 Lies About Lifting Weights | T Nation
71 Rebuild Yourself with Complexes - Biotest
72 Flex Wheeler Receives Ben Weider Lifetime Achievement Award
73 The 11 Best Books for Smart Meatheads | T Nation
74 "Jocko Willink: On Going to War with Your Weaknesses" from Big Questions with Cal Fussman by Midroll Media on Apple Podcasts