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Strength & Conditioning Books + STRONG Knowledge In Business & Life • Zach Even-Esh

I am often asked the same questions over and over again. My question to you is; Are YOU willing to do some research? Willing to watch videos, listen to podcasts, use the search bar and do some grunt work to find the answers? I can hand you answers and strategies but like I tell the …

The 21-Day Shred—A Program Made for the Underdog

We all struggle with our bodies. The 21-Day Shred and Shred Series was created from the lessons learned. These 21-day plans have been tested and proven.

WATCH: Table Talk — Sticking Points and Longevity for Raw vs Gear

In this video, Dave and special guest Maliek Derstine discuss the topics of sticking points and longevity for raw lifters vs geared lifters.

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Top News
1
Sagittarius Horoscope for Monday, August 22, 2016

Monday, August 22, 2016 - Brilliant insights pop out of thin air while your nerves are stretched tight by practical issues. Taking center stage seems natural now that the hardworking Virgo Sun is shining in your 10th House of Career. Concentrating on immediate tasks while polishing your skills raises your status on the job, but a lack of focus could reduce your effectiveness. If you aspire to turn your life in a radical new direction, lay down a solid foundation with disciplined competence to create a future that aligns with your dreams.

2
The Best Superfoods for Building Muscle

Quick: When you think of foods that build muscle, what’s the first nutrient that comes to mind? We’d bet cold cash your answer was protein. But building muscle is about more than just maximizing muscle protein synthesis—you also want food that will up your energy to work out longer, decrease inflammation to help your muscles recover faster, and shred fat to uncover every ripple.

3
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

4
10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

5
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

6
Kai's 10 Big Back Principles

The most unorthodox aspect of Greene’s back training is evident before the workout even begins, when he warms up for 15 minutes with trisets of various exercises, including bent over dumbbell rear laterals (which focus on the rear deltoids), upright rows (which focus on the traps),and dips (which target the chest as well as the front delts and triceps). In one workout we observed, he did six warmup exercises: trisets of wide-grip pullups, dips, and parallel-grip pullups followed by trisets of rear laterals, upright rows, and straight-arm pulldowns. Weights are kept light, and the sets fall well short of failure.“This is just to get the blood flowing and get my mind into it and kick things off,” he says of the warmup exercise selection. Greene never thinks of one bodypart in isolation. He’s always focused on the complete picture of his physique, thus he’ll include dips with pullups, and he’ll string together work for rear delts and traps with lats. “I’m always thinking of different ways of contracting my muscles and getting the most effective rear double biceps and rear lat spread.”

7
Ronnie Coleman vs. Jay Cutler

Ronnie Coleman and Jay Cutler's epic battles established their rivalry as the greatest of the past generation. But just because these two legends share 12 Sandows between them doesn't mean they shared the same training philosophies. Here we break down the differences (and similarities) of their training methods.

8
The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

9
FLEX on Twitter

To wrap or not wrap? Here's what one study determined: http://bit.ly/1SMZI7Z  pic.twitter.com/H85ESJcSXL

10
15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean. In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

11
28 Days to Massive Arms Workout Program

This program takes the less is more approach. If you’re already following a body-part split, your bi’s and tri’s are getting plenty of stimulation in your chest, shoulder, and back workouts. You don’t need to do much more than that. That’s why this program asks only that you devote one day to direct arm training, and let a conventional body-part split take care of the rest.

12 Best Fruit for Bodybuilding

The problem with fructose arises when the liver glycogen levels are full. At this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren't equipped with fuel gauges to tell us how full our livers are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only okay—it's actually helpful.

13
Five Strategies to Beef Up Your Calves

The function of your tibialis is to pull your feet toward your shins. Growing these small muscles will not make a notable difference in leg circumference. However, when developed, they provide detail and depth to the front of calves, and training them helps prevent shin splints (a common running injury). Some gyms have tibialis machines. If yours doesn’t, sit on a lying leg curl machine and position your toes directly under the ankle pads. Pull your toes up and back toward your shins, lifting the weight. Very little resistance is required to work your tibialis.

14
Don't Ignore These Five Often Neglected Muscles

WHY BOTHER?   If you don’t require neck strength for wrestling or football, you may not need to train these muscles. Some bodybuilders find that their necks expand from isometric strain during exercises like deadlifts and shrugs (not to mention the girth added by trapezius growth). Others, such as pros Chris Cormier and Hide Yamagishi, have done heavy neck training to muscle-up this area. How big you want a specific bodypart to be is your choice, but remember that your neck is usually the most visible indicator of strength — and it’s on display even when you’re fully clothed. Don’t be a pencilneck. A lot of hardgainers reading this could benefit from the sort of “headstand” that can never be compared to a writing utensil.

15
Think Theanine For Brain Gains!

Nootropics are all the rage, but which ones actually work? This nutrient found in green tea offers a wide variety of cognitive benefits to take your mental performance to the next level!

16
Instagram photo by @therock • Aug 20, 2016 at 8:09pm UTC

17
Stay Honest for Bigger Biceps

"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.

18
Musclepharm Combat 100% Whey at Bodybuilding.com - Best Prices on Combat 100% Whey!

COMBAT 100% WHEY is a low-carb, high-protein, great-tasting protein supplement with minimal fat and low sodium that delivers fast digesting protein sources to build and maintain lean muscle mass. Combat 100% Whey combines two of the fastest digesting, most efficient, and cleanest protein sources available: Whey Protein Isolate and Whey protein Concentrate. Whey protein has the highest bioavailability among complete proteins (protein that contains a complete amino acid profile of all 9 essential amino acids) and also has the highest absorption rate among any other proteins. Whey protein isolate is a concentrated whey protein molecule “isolated” to remove any impurities such as fats, or sugars. This process, in turn, reduces the size of the molecule making it easier for the body to absorb and faster to digest. Additionally, Combat 100% Whey is low in sodium at only 65mg per serving. This can reduce the risk of excess water retention, further ensuring that the mass that you put on is the mass that you intended.

19
T NATION on Twitter

Fat loss is the ultimate performance booster. Get it done in 4 weeks with this free plan: https://goo.gl/LRRFVU  pic.twitter.com/uKGs9KCcGi

20
7 Best Triceps Exercises You're Not Doing

Here's where it departs from a normal push-up: You're going to continue the elbow extension of the elevated hand until your arm is fully extended, which brings your lower hand completely off the floor. "That dramatically increases the workload on the triceps of the working arm, not only because it's stabilizing your shoulder, but also because it's maintaining your body position," explains Tumminello. "There's even a bit of core work involved as you maintain your body alignment."

21
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

22
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

23
7 Common Moves Where Form is Often Flawed

In my last article I highlighted several exercises where proper form and technique are crucial in order to prevent potentially serious injuries. In this piece I will again talk about form, but more so in relation to optimizing muscle targeting. I have chosen the seven exercises that I have seen “abused” by gym-goers most often in all my years of pumping iron. I feel this is an extremely important topic because so often people blame lack of results on poor genetics when it is actually the result of incorrect exercise performance.

24
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

25
T NATION on Twitter

The best rowing variations and how they stack up against each other. Read first, then row: https://www.t-nation.com/training/8-great-rowing-variations … pic.twitter.com/e9kr0rePw8

26
T NATION on Twitter

Curl it, then hold it. This exercise will make your biceps feel like they're about to pop: https://www.t-nation.com/training/tip-nail-your-biceps-with-this-training-method … pic.twitter.com/JXWZLXtb9q

27
FitJoy Protein Bar at Bodybuilding.com - Best Prices on Protein Bar!

These bars are very good!!! Not dry at all but are also not like eating a candy bar which I think is nice. Not a fan of bars being overly sweet. My husband who is not a fan of protein bars... spreads... and such took one bite and shook his head in approval saying that is good. They taste nice and are chewy and also have some texture and crunch to them which is really nice. It is a very balanced bar with good proteins to carbs to fats ratio which can be hard to find in a bar. Most bars taste too good to be true which is the case or they taste dry and like cardboard ... these bars have a great combo. I think everyone should order one of each bar and give them a try! One other great thing about them is they do not taste artificial either which is a major plus! Feel free to reach out and ask questions if needed!

28
RIO 2016 OLYMPICS: Three Traditional Sports Banned feat. Jimmy Tatro & Dennis Roady

The Olympics have a history of bizarre events that didn’t stand the test of time so Dwayne “The Rock” Johnson and his production company, Seven Bucks Digital Studios, reimagine what would happen if actual former events Armored Racing, Painting, and Pistol Dueling were brought back from Olympic retirement. Jimmy Tatro and Dennis Roady star in this satirical look at the international games! SUBSCRIBE for more!:  http://bit.ly/28Okvch Catch up on the first round of ROCK THE PROMO!: http://bit.ly/2bPWebZ Watch The Rock and Kevin Hart invade Snapchat HQ!: http://bit.ly/2b3wBmW Subscribe to Jimmy’s channel!: http://bit.ly/2bAzTgW Subscribe to Dennis' channel!: http://bit.ly/2bgcsqZ Subscribe to Tay's channel!: http://bit.ly/2bgbWcL STARRING Jimmy Tatro Dennis Roady Mo Darwiche Jareb Dauplaise Troy Guthrie Dylan Quigg Narration by Tay Zonday CREW Directed by Scott Brown Written by Scott Brown & Mo Darwiche Produced by Mo Darwiche & Erin Lardy Production Manager: Troy Guthrie Director of Photography: Luke Dejoras Grip: Darren Kwan Sound: Jason Meadows Production Design: Steve Tobler Make-up: Nicole Derseweh Edited by Dylan Sachse Sound Design: Sean Oakley Artwork: Natalie Roman THE ROCK AROUND THE INTERNET Snapchat: http://bit.

29
T NATION on Twitter

You have a "bad back" because it's weak. Here's how to strengthen it: https://www.t-nation.com/training/tip-4-ways-to-strengthen-the-low-back … pic.twitter.com/rSlKSV8wTE

30
The Best Superfoods for Building Muscle

Quick: When you think of foods that build muscle, what’s the first nutrient that comes to mind? We’d bet cold cash your answer was protein. But building muscle is about more than just maximizing muscle protein synthesis—you also want food that will up your energy to work out longer, decrease inflammation to help your muscles recover faster, and shred fat to uncover every ripple.

31
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

32
How to Get Jacked Like Jesse Metcalfe

Anyone that has followed Metcalfe throughout his career knows he's always been in very good shape—about 170-175 pounds and in the single-digit body fat levels type of shape to be exact. But he doesn't just carry his weight well in the right places—his body is built for performance and longevity. In our interview prior to the workout ( click here to watch ), Metcalfe shares a perfect example of where fitness and real-life intersect—his work on sets of action movies such as Dead Rising . Given that the movie is based on a video game about surviving a zombie apocalypse—and the fact that he performs a majority (if not all) of his own stunts—his body needs to be quite resilient.

33
T NATION on Twitter

Cupping therapy is overrated. (Sounds kinky though, doesn't it?) Info: https://www.t-nation.com/training/tip-skip-the-cupping … pic.twitter.com/Pw9KTzbF33

34
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

35
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

36
T NATION on Twitter

This push-up challenge will test your mettle and build your upper body: https://www.t-nation.com/training/tip-take-this-mental-toughness-test … pic.twitter.com/UNBQIdPRXY

37
Diaz McGregor 2

Ufc ratings are down I think it would be a huge advantage 4 UFC if McGregor wins and there's a trilogy between Diaz McGregor, Plus this'll make more money for both of them Diaz was on his way out the smartest thing to come up with any press conferences is f*** you the odds are actually on McGregor to win in 4th round or decision a lot of the American public are sick of gangbangers, so they were wanting to McGregor to win, nate will never have a bigger payout then they McGregor trilogy, I also want Anthony Johnson to win he seems very humble and I'm sick a Brazilian winning everything, it is one thing to cut 25 pounds and do a Powerlifting contest, and another to cut 40 pounds before and fight a 15 minutes fight. I noticed at the press conference both of them looked very depleted.

38
5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

39
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

40
T NATION on Twitter

We bet you've never tried Earthquake Training. Here it is: https://www.t-nation.com/training/earthquake-training … pic.twitter.com/0g2lggJ5sB

41
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

42
Pauline Nordin 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

43
GENERATION IRON 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

44
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

45
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

46
4X Mr. Olympia Jay Cutler Trains Back

Jay Cutler takes you through his six favorite back exercises.

47
Cutandjacked.com 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

48
Muscle-Driving Supplements

Recent research has shown a host of benefits that come with vitamin D supplementation: Two of the most important ones for FLEX readers include increased strength and higher testosterone. Vitamin D is derived from cholesterol (like testosterone) and it readily converts to a hormone (1,25-dihydroxyvitamin D) that binds to muscle cell membranes, boosting your muscle cells’ ability to contract and synthesize protein. Those with vitamin D deficiency often suffer health consequences that include lower testosterone levels. Supplementing with the cholecalciferol form of vitamin D may help overcome this condition. - FLEX

49
Earthquake Training | T Nation

The draping chain technique is similar to HBT training. The main difference is there's a greater emphasis on sway and barbell tilt rather than quick and rapid oscillations. If you tend to favor one side, lack symmetry, or use any compensation pattern, there will be significant tilt in the barbell as the chains begin to sway almost uncontrollably.

50
10 Reasons Your Muscles Stopped Growing

A number of factors influence the body’s ability to pack on gains—your sleep schedule, your diet, your fitness program, even your state of mind. You could seriously go crazy trying to figure out what went wrong. To help you get to the bottom of things, we checked in with personal trainer and registered dietitian, Jim White, and celebrity personal trainer and star of ABC's My Diet is Better than Yours , Jay Cardiello. Read on to learn what they had to say, adjust your program, and you’ll be back to building that jacked physique you crave in no time.

51 The 7 Best Barbell Exercises for a Strong Core
52 Flex Lewis | The Welsh Dragon
53 Front-Delt Assault
54 10 Stylish Running Sneakers for Men—Trending Right Now
55 T NATION on Twitter
56 8 Ways to Burn More Fat
57 10 Rules to Eating for Mass
58 T NATION on Twitter
59 Dwayne Johnson on Twitter
60 Transform Your Triceps
61 The Ketogenic Diet for Bodybuilders
62 Instagram photo by Pumpd Nutrition Woodlands • Aug 21, 2016 at 5:37pm UTC
63 Bodybuilding.com on Twitter
64 T NATION on Twitter
65 8 Ways to Build Shoulder Strength and Stability
66 The Transformation Workout Plan
67 We Asked 20 Women How Many Partners Is Too Many?
68 How to Ask Her Out On a Date Online
69 Best Exercises for a Complete Back Workout
70 Best Running Pants for Men 2016
71 How to Train Like an Olympic Sprinter
72 The Fruits Lowest in Sugar That Will Help You Lose Weight, Ranked
73 The Best 45-minute Leg Workout
74 Hidetada Yamagishi on Twitter
75 The 3-Day Body Detox Workout Program
76 First to Know: The DETOX Workout Plan is Now Available
77 Pitching With Style: Mets Stars Noah Syndergaard and Jacob deGrom on Bringing Swagger to Baseball
78 Six Shocking Approaches to Shoulder Training
79 15 Sex Tips from the Bedrooms of Real Women
80 Beast Sports Nutrition Beast Protein at Bodybuilding.com - Best Prices on Beast Protein!
81 Workout Routine: Stu Mac
82 JWarren on Twitter
83 Pistol Pete on Twitter
84 Mike Titan O'Hearn on Twitter
85 Dwayne Johnson Says Upcoming 'Jumanji' Film Will Not Be a Reboot
86 Kevin Hart on Twitter
87 Dwayne Johnson on Twitter
88 Daltonegger on Twitter
89 Should Your Workout Kick Your Ass?
90 Jay Betsill on Twitter
91 http://www.evolutionofbodybuilding.net/watch-a-look-back-shawn-ray-the-king-of-1987/
92 Brian Mcfayden on Twitter
93 Kai Greene on Twitter
94 Instagram photo by Dexter "The Blade" Jackson • Aug 21, 2016 at 2:52pm UTC
95 KathrinOutLoud on Twitter