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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.

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.

Pro Series Alpha Test | MuscleTech

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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Syntha-6 Protein Powder | BSN

I love Syntha 6 and have been using it for 2 years on and off now. When taking right I can feel and see the difference. Nothing beats the taste of it too. By taking it right, that means using it twice per day. I've been stacking it with KM isolate in the morning. So immediately after working out, I take km isolate, then I wait 15-30 minutes and take Syntha. It gives me the all day amino coverage that I love. Plus the tastes are amazing. I then take a scoop of Syntha at night before bed. Chocolate cake batter is their best flavor. The birthday cake Remix is amazing too, but it's not as thick and they put too many sprinkles in it. They just sink to the bottom so you get a ton of sprinkles in your last sip. Chocolate milkshake is good but if your a chocolate fan, chocolate cake batted is 10x better. Love this stuff!

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

8 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.

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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.

ISO100 Whey Protein Isolate | Dymatize

BDay cake was a flavor thats highly talked about highly by the good forum bros so it certainly had a lot of hype coming in. Needless to say, it certainly lived up to the hype and even exceeded it. The Bday cake flavor was enjoyable in the multiple ways tried and shined throughout. My only gripe was it didnt have sprinkles lol. The cinnamon bun flavor certainly lived up to its name tasting like the liquid version of the cinnamon buns I use to get from the mall. I could even tasted the frosting with it as well. Definitely one of the top cinnamon roll versions ive tried and definitely the best iso version of it hands down. The cookies and cream was a flavor that shined well with dairy products (milk and cottage cheese) and even water, but with oatmeal it didnt stand out. The pancake still needs to be retested. I wouldnt put it in my top 3 cookies and cream flavors I had had but I would recommend if someone was looking for that flavor in an ISO. Fudge Brownie is one of the top chocolate flavors ive ever had. It literally tasted like a liquid version of a brownie out of the oven. My favorite way to enjoy was in milk but im excited that it taste awesome in water as well since it will be a nice sweet treat I can enjoy when I get deep in my cut.

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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.

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CPPS Level 1 Certification - September 22-23, 2018 - WWE Performance Center in Florida - CPPS Coaches

Over the course of the two-day certification, you will learn the comprehensive CPPS curriculum covering all aspects of strength training and performance; including breathing fundamentals, mastering the fundamental movement patterns, pre-movement preparation, strength training, power development, speed fundamentals, and the 7 critical components of effective program design.

Tip: Lifters Need More of This Drug | T Nation

But some new research just published in The Lancet has caused me, and possibly all aspirin advocates, to adjust our recommendations. It seems, quite logically, that it all comes down to dosage. Bodybuilders and lifters, in general, are big SOBs so they probably need bigger doses. Conversely, wee little people need less of the drug to fully and safely enjoy its benefits.

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.

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.

No BS with Nordin ep 159 Bloated

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

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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23 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: 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: 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.



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Tip: Stop Eating Like a Pro Bodybuilder | T Nation

Many men get tripped up by copying the diet of their favorite bodybuilder or hypertrophied action movie star. The problem? Well, most men don't have the genetics of a pro, they don't do the marathon workouts of a pro, and they're not using the drugs the pros are using. Heck, even guys on steroids probably aren't using a tenth of what the pros use.

36 Official Muscular Development Magazine

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37 Eat High-Quality Protein at Every Meal to Lose Belly Fat

A new study in the journal Nutrition and Metabolism found that in a group of young volunteers, the most consistent indicator of leanness was high-quality protein. Specifically, those who ate the 10 gram “threshold” dose of EAAs at every meal had the least belly fat, and the number of times they reached the EAA threshold was also significant.

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Shawn Ray Hawaiian Classic 2017 Highlights

Bodybuilding, Figure, Bikini, Masters, Physique, Classic Physique, Novice

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Tip: The Food Pyramid Was Wrong About Fat | T Nation

Monounsaturated fats should be your focus. Think olives, avocados, almonds, organic butter, etc. Whenever possible, eat your fat via the food source from which it's derived. I recommend it over consuming just the oil, which I liken to porn. You know, sex without the physical intimacy of another person. Indulging in Castelvetrano green olives is far better than swallowing a tablespoon of just olive oil.

126-Metabolic Flexibility, Training Nutrition with Dr. Mike Nelson

Dr. Mike Nelson is one of the world’s leading experts on metabolic flexibility and creator of the Flex Diet program.  Ben and Dr. Mike dive deep on what influences metabolic flexibility, the benefits of fat and carb adaptation and how to more quickly adapt to each.  Highlights include how macros can effect your heart rate variability, what you can deduce from your blood glucose levels, and Dr. Mike’s recommended diet for longevity.   Time Stamps   5:45 - What causes your body to be less efficient at using fat for fuel?   11:20 - What causes the keto flu and how can you mitigate it.   14:30 - What scenarios would make it better to be fat vs carb adapted.   17:45 - Will you still see a performance increase from carbs even if you aren’t training hard enough to enter your glycogen stores?   20:45 - Is it possible to adapt to high training volume when you are in ketosis?   24:30 - Intraset recovery when in ketosis.  Is it possible to go to failure multiple times per training session if you are fat fueled.

Leg Day in the Smith Machine | T Nation

Do 2 sets of 10 reps, and use 5 second eccentrics (lower slowly). For this exercise the Smith machine is actually superior to the barbell because you can sit back further since the machine holds you in place. This allows you to get a much deeper stretch in the hamstrings, and a more lengthened muscle is going to receive more of that delicious time under tension.

Tip: Avoid This Pulldown & Pull-Up Mistake | T Nation

Screwing the elbows forward is another critical mistake when doing pull-ups and pulldowns. Regardless of the grip (pronated, supinated, or neutral) or hand placement (wide, medium, or close), the elbows need to point straight ahead throughout, rather than out to the sides. This helps to engage the entire musculature of the lats rather than just the upper portion. It also ensures you're not pulling from the upper traps and shoulders.

Tip: Do the 4 Best Biceps Exercises | T Nation

You'll notice that in all of these exercises (except the hammer variations) the wrist is either extended or neutral, to focus more of the stress on the biceps. That's not to say that there aren't any other great biceps exercises, but from experience, these are the best ones out there.

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.

49 Official Muscular Development Magazine

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51 Tip: Test Your REAL Upper Body Strength | T Nation
52 4 Ways to Burn Fat That Beat HIIT | T Nation
53 Shawn Ray
54 Tip: Kickstart Your Recomposition Plan | T Nation
55 Dump the Slump | T Nation
56 Tip: Always Start With An Empty Bar | T Nation
57 8 Mistakes Men Make With Diets | T Nation
58 Biggest American Body Builders
59 Shawn Ray
60 Homepage - Ultimate Nutrition
61 Beyond the Chalk - John McKenna
62 Micropure Whey Protein Isolate vs. Re-Kaged Whey Protein Isolate | Kris Gethin
63 Tip: 3 Unexpected Ways to Get Lean - Biotest
64 Tip: Fat Philosophy and Macro Ratios | T Nation
65 Tip: Master Any New Exercise or Skill Faster | T Nation
66 5 Critical Exercises for Athletes | T Nation
67 Shawn Ray
68 Hybrid Hypertrophy - Biotest
69 Tip: Boost Strength Instantly With 2 Exercises | T Nation
70 Protein Santa Cheesecake Bites
71 Biolayne Weekly Training Log 7/29/2018
72 Branch Warren on Instagram: “This shoe 💯💯 @official_otomix #BranchWarren #Otomix #Bodybuilding #trainingshoe #Gymshoes #MMA”
73 Official Muscular Development Magazine
74 Four Nutrient Timing Myths You Need To Stop Believing
75 Shawn Ray
76 The TITAN and The legend Robby Robinson talking Squats
77 T Nation on Instagram: “More from Coach Dan John at Link in bio. #tnation #tnationmeme #strength #workout #gym #bodybuilding #crossfit #fitfam…”
78 30-Day Abs Fitness Routine | Abel Albonetti
79 Shawn Ray
80 Shawn Ray
81 My Movie 16
82 Shawn Ray
83 Tip: 3 Unexpected Ways to Get Lean | T Nation
84 Mark Dugdale on Instagram: “#train”
85 125- Jason Phillips- Crash Dieting, Cycling Your Training and Nutrition and Feeding Your Kids
86 Tip: Swear for More Strength and Power | T Nation
87 The Cure for Weak Glutes | T Nation
88 Tip: The Daily Stretch Every Lifter Needs | T Nation
89 Dynamic Effort Method - Brief Outline
90 Berardi's Top 10 Tips - Biotest
91 Flex Lewis: Unfiltered 3
92 Shawn Ray