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NJ Strength & Conditioning | Manasquan Strength & Conditioning | Scotch Plains Strength & Conditioning

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 …

Road Trip Rants: Howe, Indiana

Here I go again on my own...Goin' down the only road I've ever known

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 …

Fixing Dave Tate Q & A Update

Training Status Update

Fixing Dave Tate - Max Effort/Dynamic Effort Programming

The max effort and dynamic effort training I use.

How To Set Up And Use Chains

How to set up and use chains the right way.

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1 - Huge Online Supplement Store & Fitness Community!

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.

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.

Isopure Isopure Infusions at - Best Prices on Isopure Infusions!

ISOPURE INFUSIONS™ is not your typical milkshake-like protein powder. It is a refreshingly light fruit flavored experience that delivers the protein you want without all the unnecessary ingredients you don’t. Give ISOPURE INFUSIONS™ a vigorous shake and watch 20 grams of 100% whey protein isolate infuse into a colorfully translucent, refreshing drink right before your eyes. And what you see is what you get: 5 ingredients, no fat or added sugars** and only 90 calories** per scoop. No artificial flavors or colors and sweetened only with stevia leaf extract. Simple, powerful, and delicious.

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.

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.

Tip: The Cure for Narrow Shoulders | T Nation

Modify a classic exercise to really add some width to your delts. Here's how.

9 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.

QuadraLean | RSP Nutrition

I bought the capsules because I wanted to try a stimulant free product since I have been using RSP's Quadralean Thermogenics for a while now. What I gotta say is "WOW!" Despite not getting the jitters, I can really feel this product giving me some nice energy and keeping my appetite suppressed. I am doing intermittent fasting and Quadralean definitely keeps hunger away during the fasting period. Combine this with their other products, and you got a great combination to achieve your goals. I will consider a pattern of two months of the stimulant free and then maybe one-two months of the thermogenics to get your body not be be too used to the thermogenics. I highly recommend this product and all RSP products.

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.

13 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.

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).


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

17 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.

Tip: Get Jacked Legs with 50-Percent Sets | T Nation

With no change in the weight, do another set. The goal of the second "set" is to try and get at least half as many reps as you did on the first set. So if you got 12 reps on the first set, you'll rest one minute, and shoot for at least 6 reps on the second set.

20 John Hansen

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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.

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: 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.

24 Twitter

✊🏾🔥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.

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.

28 Twitter

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.…

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.

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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.

32 Twitter

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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

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.

Flex Lewis: Unfiltered 4

Flex Lewis and training partner Frank “Wrath” McGrath hit legs at the world famous Dragon’s Lair gym. This is Not your typical leg day, this one is very controlled, really emphasizing the mind + muscle connection. Flex has designed and taken on this new program of time under tension leg day style these last few weeks for his Olympia prep, after years of issues with lower back pain, and knee issues this new style has not only stimulated new muscle tissue but eliminated ALL lower back pain. Flex & Frank hit their session at the Dragons Lair on the NEW Arsenal Strength equipment. It’s hard, it’s heavy it’s unfiltered. Brought to you by Yamamoto Nutrition.

Goblet Squats 101 - Biotest

Goblet squats are all the squatting most people need. If the bar hurts in back squats (I won't comment), your wrists hurt in front squat (swallowing my tongue here) and the aerobics instructor has banned you from using the step boxes for your one-legged variations, try the goblet squat.

EliteFTS on Instagram: “#Repost @saiyanstrengthgym with @get_repost ・・・ Who else is benching today? 💪🏻”

Tip: Get Ripped With 4-Rep Sets | T Nation

EMOM means "every minute on the minute." These are normally done with 2 pairings per workout. This 4-rep method is more focused on strength, so use about 70% of your maximum, using only big lifts: squats, deadlifts, bench press, military press, chin-ups, barbell rows, push press, front squats, etc. Pair one upper and one lower body exercise.

T Nation (@testosteronenation) • Instagram photos and videos

Tip: Take This to Grow Muscle | T Nation

In new studies, test subjects taking this legal supplement doubled their gains over a control group. Info here.

Tip: It Grows Muscle, Too - Biotest

If you convert the dosage of coffee (note that it's coffee, not caffeine) used in the experiment from mice to humans, you get 27 mg/kg for the low dose and 81 mg/kg for the high dose. For a 200-pound man, that translates to about 2 cups a day (for the low dose) to about 4 and a half cups a day (for the higher dose).

Max Clean & Grace | Brute Showdown: Episode 2

In Episode 2 of the Brute Showdown, the weightlifter, powerlifter, bodybuilder, and CrossFit athlete will compete in the Max Clean & CrossFit Event: Grace. ► Shop Bodybuilding Signature Supplements: ► Learn More About Brute Strength: | Events | 1. Max Clean — Athletes go for a one rep max clean from the floor (lift can be power or full, but cannot be from the hang position) 2. CrossFit Event: Grace — 30 clean and jerks for time at 135 pounds Watch the whole episode to find out who wins both. And catch some bonus footage, of what a food trip looks like with bodybuilder Lawrence Ballenger (think sugar and protein). | Jacob Heppner / CrossFit | Jacob Heppner is a three-time individual CrossFit Games veteran with two top-10 finishes and a career-best finish of seventh in 2016. A dominant force in the Central and North Central Regionals since 2014—after an 18th-place debut regional appearance in 2013, he’s finished second for the past three years—he excels at high-volume, long-duration events. Loved for his tendency to turn post-event interviews into stand-up comedy routines, Heppner, a former collegiate football player, is a trainer at Cobra Command CrossFit in Basehor, Kansas, and a project manager by day.

Here Are 45 Life Lessons Written by 90 Year Old

Most of us have turned to our grandparents to advice when we had doubt about certain things in life. Some of us were lucky enough to receive advice even when we don’t ask for them. These pearls of wisdom increase their value as we age because that is when we learn their true meaning. Some of those tips are the following which were written by a 90-year old.

Leg Assault

*The key here to increase the weight significantly from when you started the workout with this exercise and perform 5-6 second negative (eccentric) only reps.  Have your training partner push the weight up while you flex and hold it in the contracted position for a 1 second count before lowering it with a 5 second count.  Go until you fail to control the negative for the full 5 second count.

10 Elements of the Perfect Training Week | T Nation

Ideally, whenever you start a new mesocycle, you'll start with the lower end of that range on week one, and then gradually increase the number of sets you do over the following 3-4 weeks, culminating in a very tough, high volume week, followed finally by a deload week where training intensity stays high, but at a lower volume. Here's a hypothetical 5-week mesocycle:

128- How to Maintain a Ketogenic Diet While on the Go, Cyclical Keto and Food Relationships with...

Leanne Vogel of Healthful Pursuit joins us today on the Muscle Expert Podcast to dive into the benefits of cyclical keto.  Leanne is the host of one of the highest rated nutrition podcasts on iTunes, author of The Keto Diet and Keto Beginnings and a world renown speaker on the topic of Keto.  She and Ben dive into her past struggles with eating disorders, how she went from vegan to the ketogenic diet, and cyclical keto as well as how she maintains her diet and routine while traveling the country in an RV.  Don’t miss a second of this crazy informative episode. This episode is brought to you by Thrive Market.  Thrive Market is your greatest resource for getting clean, organic groceries without breaking the bank or wasting time at the grocery store. Thrive even lets you shop by diet which today’s guest Leanne Vogel does all the time for her Keto Supplies!  Visit for 25% off of your first order and free shipping! Time Stamps- 5:45 - How Leanne went from vegan to the ketogenic diet and balanced her life. 9:30 - The culture of diet.

49 Shawn Ray

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51 Dumbbell Row w/Dead-Stops
52 Fighter Diet
53 Flex Wheeler ® | Official 💍 on Instagram: “Go hard or take yo PU@K @$$ HOME ✊🏾”
54 Chest, Shoulders & Triceps
55 Saturday Legs
56 Wrestling with Identity
57 Tip: The Second Stage of Motivation | T Nation
58 Tip: For Stronger Traps, Do THIS Instead of Shrugs | T Nation
59 Tip: The T-Boosting Capsule You Need to Take | T Nation
60 Awesome Gym Tour | The STRONG Boxx
61 Tip: 3 Squat and Deadlift Challenges | T Nation
62 Tip: 3 Rules for Lifters Who Love Coffee | T Nation
63 Fat Loss: 5 Mistakes and How to Avoid Them | T Nation
64 John Hansen
65 The 40-Day Program - Biotest
66 Banded Leg Press 1.5's
67 Official Muscular Development Magazine
68 I am now an official Sniper
69 Pro Series Alpha Test | MuscleTech
70 Tip: 4 Ways to Master Good Mornings | T Nation
71 Tip: Myo Reps for Strength and Size | T Nation
72 Shawn Ray
73 Tip: Don't Do Straight Sets | T Nation
74 Official Muscular Development Magazine
75 The 3 Smartest Ways to Train Shoulders | T Nation
76 Ten Ways To Quadruple The Effectiveness of Your Workouts
77 Tip: A New Strategy for Push-Ups | T Nation