Fuerza: A Female's Guide to Strength & Physique
Get Fuerza: A Female's Guide to Strength & Physique, now at the special pre-sale price of $27. Presale eBook copies will be delivered on Friday, August 25th at 9am PST.
Marisa Inda has over 25 years of training experience in Gymnastics, Bodybuilding and Powerlifting. As the reigning IPF World Champion and All-Time Total World Record Holder in the 52kg class, she is one of the most accomplished lifters in the world today. Not only is her strength amazing, she possesses a near stage-ready physique and has appeared on The Ellen Show performing her 'Dancing Pullups' routine, all at over 40 years old and raising 2 children.
In Fuerza, Marisa shares with you from her decades of experience about her background, physique training, nutrition, cardio, calisthenics and strength training. Each topic is explained in depth and features programming samples. Fuerza also contains five 12 week programs covering Beginner Powerlifting, Physique, Intermediate Powerlifting, MomStrong (Physique, Powerlifting, Calisthenics and Cardio combined) and the exact program that Marisa used to break the All-Time World Record.
Fitness And Fantasy: Living The "Games And Gains" Lifestyle
YouTube personality Jackson "Bajheera" Bliton knows it's possible to be a physically fit gamer, and he's sharing the message with his fans on YouTube and Twitch. Follow this bodybuilder and self-professed nerd as he lifts and plays his way through the day.
Russian Oak: Young Bodybuilder Looks Just Like Arnold
Anton Ryskin, 22, is the closest thing to an Arnold Schwarzenegger clone we've ever seen.
WATCH: Conor McGregor Puts In Work to Get In Fighting Shape
The MMA fighter isn't messing around one month before his fight with Floyd Mayweather Jr.
My Top Five Posterior Chain Exercises and Why You Need To Do Them
These exercises will provide you with a great deal of return on investment. They will not only make you stronger but also healthier and more stable in the squat, bench press, and deadlift.
Remembering Rich Piana | No Bull Weekly Episode 10
Remembering Rich Piana | No Bull Weekly Episode 10
Tip: Step Up and Compete | T Nation
It ensures that regardless of who you're up against, you'll want to arrive on the day and perform to your absolute best. To achieve this, from the moment you enter to the competition day there will be the constant pursuit of improvement and readiness. And you'll likely seek new training methods, techniques, environments, and mentors to push your performance and develop as a lifter.
Fail: Pro Bodybuilding and Big Guts | T Nation
In the case of Gh, common doses in off-label muscle wasting cases range from 9-18 IU a day. As much as you'd like to believe they do, top pro bodybuilders do not typically do more than that. I see doses in the 4-12 range daily as being more common. But let's call it 18 IU for argument's sake.
Tip: Squat This Far Down for Best Results | T Nation
Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.
The Ultimate Kris Gethin Pre-Workout Experience
If you want Gethin-level intensity in the gym, you need to take your workout ritual as seriously as he does. Here's your plan, down to the minute, with an arm workout to put your preparation to the test!
Brett Got Fit For His Family
Brett knew he needed to make changes to his lifestyle, too, but he couldn't quite commit. He bought a full supply of supplements, only to watch them gather dust on his kitchen counter for months. He planned to hit the gym, only to think, "I'll start next week." That pattern continued, until one day, Brett decided he was fed up with letting his health decline. After an eye-opening look in the mirror, he committed to getting healthy—and giving his son the example he deserved.
Create Massive Caps
Start your shoulder workout (when you are strongest and can go heavy) with multi-joint exercises, such as shoulder presses and upright rows to place greater overload on the muscles, specifically the middle and front heads, which can help to stimulate more growth. Then perform lateral raises, done for higher reps to place laserlike focus on the middle delts. Finish your workout with some rear delt raises.
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Wrestling Strength | Sandball Carry Medley
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The fat-loss intensifier workout
The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.
Spending 2016 In The Basement
The first thing was to set the objectives, which I did. Next, I had to find enablers. These are the ones that will take the journey with me well into the red zone. They'll be supportive, and help me with what I want to do, and if I fall off, they're cool with that. They're not gonna say, "no, don't go in the red zone." They're gonna say, "motherfucker, get there." I wanted those enablers. I needed accountability and help from them, but I didn't want any "realists" at this stage of the process. These are the fuckers that would try to talk me out of it. The enablers know it's stupid but understand the need to do stupid shit. The realists see the big picture, know how stupid it is, and are usually always right because they are on the outskirts and have my best interests in mind. These are not people you blow off or ignore, and they will be there to pick up the pieces when it's all over. I just chose not to tell them my stupid shit from the start. I will let them know months down the line.
Overtraining Prevents Muscle Gains
The answer is that you were overtrained. You never really thought it could happen to you, but it did. The lesson: Never, ever underestimate how truly diffcult it is to know when you’re training too frequently, performing too many sets for a body part, or, most importantly, are flat-out overtrained. While less-experienced lifters are the most vulnerable, even the most seasoned bodybuilders fall into this trap because it’s tough to let go of the twisted belief that more is better. So, before you get too caught up in adding more sets, more reps, or more frequent workouts with fewer days of, know that if you go that route, overtraining is just around the corner. It’s an unintentional form of self-inflicted bodybuilding suicide that all too easily goes unrecognized until suddenly it’s too late.
Top 5 Muscle-Building Exercises for the Back
When you see someone walking around the gym with a big back , you can guarantee they can jump up and kill 15-20 pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.
Floyd Mayweather Jr.: ‘Absolutely’ No Sex Before Conor McGregor Fight
McGregor, on the other hand, has no problem with it: “I have as much sex as possible," he says.
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Gary Kaplan, D.O., is board-certified in family medicine. He’s the founder of The Kaplan Center for Integrative Medicine in McLean, Virginia. He says, “Getting sick is part of life, but that doesn’t mean that we can’t take steps to try to keep it from happening. There are, in fact, many things you can do to help keep your body healthy and your immune system working efficiently.”
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Intek Trap Bar Farmer Walk Madness
Intek Trap Bar Farmer Walk Madness
The 6 Worst Exercises for Heavy Lifting
Renowned strength coach Eric Cressey had this to say about behind the neck presses, “It’s a really vulnerable position for the shoulder girdle, because the rotator cuff is at a mechanical disadvantage.” An injured rotator cuff minimally means a cessation from heavy lifting and possibly a life-time moratorium—opt for front or dumbbell presses. If you perform this movement, DO NOT go heavy.
How to treat thinning hair: The modern guide
Finasteride, branded as Propecia, is a pill taken once a day. It’s one of the more effective treatments—according to Leonard, it prevents further hair loss in 83% of users and helps to regrow hair in 66% of users—and it’s especially effective for treating hair loss in the crown area of the scalp. Finasteride works by blocking the conversion of testosterone into dihydrotestosterone, and DHT conversion at the site of hair follicles is the main cause of male-pattern baldness. Unfortunately, DHT in other parts of the body regulates libido, and thus finasteride has the unfortunate (but uncommon) side effect of decreased libido and erectile dysfunction , which can continue even if you stop using the drug.
The Cure for Stubborn Calves
For full calf development, use all three foot positions either in the same workout or alternate each time you train calves.
6 Moves for Sick Lats
The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.
Carbs to Muscle
Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.
BF% Estimate - Time to Cut? 23 Y/O, 5'11, 165lb
Hey Flipcollar! yeahhh kind of, I actually merge strength/hypertrophy but deadlift and squat heavy often (not over my cut though). Before my cut I got out a 190kg deadie and 162.5kg Squat. I am really confused whether I just want to hang out around this bodyshape/body fat or really go for it over the next few years get strong as shit get over the being lean mindset and put on a quality 10-15kgs maybe even 20! then really lean up and see what my body is actually capable of.
Get Bigger Shoulders With 5 Easy Moves
With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.
The 10 greatest moments from the 2017 CrossFit Games
Over four days in Madison, WI, 640 athletes battled it out at the CrossFit Games, the annual test of the ten domains of fitness: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. When the dust settled, Matt Fraser stood atop the men's podium in one of the most dominant CrossFit Games performances ever seen, while Australia's Tia-Clair Toomey narrowly edged out her countrywoman Kara Webb to finally—after two straight second-place finishes—claim the crown of Fittest Woman on Earth.
Train Heavy or Go Home
Scientists tested the “training balls-to-the-wall” theory by comparing it to a mixed training system that included both heavy and lightweights. Subjects were divided into two groups: a combined training group (heavy and light training) and a normal group (heavy training only). For the first six-week block, both groups performed a standardized training program. For the remaining four weeks, the groups performed different training programs: The combined group performed five sets of 90% of 1RM with three minutes of rest between sets, plus one set at 50% of 1RM. The normal group performed just five sets of 90% of 1RM with three minutes of rest between sets. The only difference between the two programs was the addition of a single set at 50% of 1RM after the main sets, which was completed until muscular failure.
8 Foods You Should Avoid
The foods you choose to fuel your body with must be harmonious with your training goals. Meaning, if you desire a body shaped like a sack of wet burritos, stuffing your face with fatty and processed foods would be a suitable pathway to achieving that ambitious objective. However, we’re guessing you’re after a more fit and muscular physique, eating healthy food is crucial.
Arnold Schwarzenegger, the Bodybuilding King of Supersets!
We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well.
08.09.2017 Surgery Day
I had surgery today to repair the torn tricep in my left arm. Everything went well with the procedure but the surgeon did say the tendon had more damage that previously thought. The tear was the mid 1/3 of the tricep tendon where it attaches at the elbow. The tendon also split length wise and that had not been identified on the MRI. Fortunately he was able to sew everything back together and reattached it to the bone. The procedure I had did does not have screws or anchors into the bone to use to attach the tendon. What was done is there were holes drilled into the bone and those holes were used to sew the tendon directly to the bone. I was told as long as I let it heal and rehab it correctly I'll be able to do anything I would have been able to do pre-injury. I'm counting on that. The recovery period will be long though but I'm determined to have another bench PR. My next appointment is for 8-14-17.
Real World Strength
I remember one time when I worked road construction as a labourer I was sent to help some pipe fitters rearrange one of our sea-cans and a foreman drove up with a piece of pipe and said it had to go into the sea-can. Not thinking anything of it I just went and picked it up and put it inside, He just stared at me for a couple seconds then drove off without saying anything and I was told he went right to the other foremen and told them if they needed anything to be moved to come get me haha
10 ways to burn 1,000 calories and not even realize it
Apart from missing teeth, hockey players are known for their chiseled bodies. It’s no surprise why. “When you play hockey, it’s like you’re in a squat for the entire game,” Donavanik says. “Plus, unlike running, you need to push out laterally, so you’re getting a ton of glute, quad, and hamstring activation that you would never get in the gym.” Fire up those muscles—the biggest ones in your body—and you’ll burn more calories than you’ll know what to do with.
The 5-Week, Whole Body Single Kettlebell Workout
It's the very definition of simplicity. Of course, simple doesn’t necessarily have anything to do with easy. Benching 500 pounds is a simple concept. So is running a marathon. But accomplishing either is also extraordinarily difficult. Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettlebell doesn’t mean you won’t be cursing him every step of the way. There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side. Tsatsouline, the author of Kettlebell: Simple & Sinister , is a former Soviet special forces instructor and currently a subject matter expert to elite U.S. military and law enforcement special ops units. He cites Russian professor Victor Selouyanov’s research with Russian national sports teams as inspiration for designing the plan you see here.
The Diet Mentality
Whether you're trying to lose fat or gain lean body mass, remain consistent. Sporadic eating is anathema to progress. If you're a hard-gainer or have a difficult time getting ripped, the five-meals-a-day plan is the best; it stabilizes nutrient absorption while inhibiting fat storage.
Should Your Workout Kick Your Ass?
Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.
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The Simple Deadlift Program | T Nation
Using the program below, it's not surprising to see a 20-50 pound increase in 1RM over a sixteen-week training period. I've even witnessed as much as a 90-pound increase.
Tip: 10 Supplements for Overall Health & Longevity | T Nation
Curcumin is one of those supplements that sometimes seems too good to be true because the stuff does everything. It helps enhance cardiovascular health, reduces body fat, relieves pain, kills multiple types of cancer cells, and reduces estrogen levels, among other things. Take about 1,000 mg. a day for general health, more, as needed, to alleviate pain. Make sure you use a formula that's employing additional food technology to make it more absorbable, though.
5 Easy Ways to Start Building Bigger Biceps
In addition, it can enhance muscle growth. Biceps are only maximally involved in the curl during the latter half of the range of motion. At the start of the curl, when the arm is fairly straight (180-degree angle at the elbow), the brachialis (deep muscle underneath the biceps) and brachioradialis (large forearm muscle on thumb side of arm) do most of the work lifting the weight up until the halfway point of the exercise, when the elbow angle is about 90 degree. The biceps do not do much of the lifting until just before this point and throughout the rest of the range of motion. When you load a bar with free weights you're limited to what the brachialis and brachioradialis can lift through the first half of the curl, which is often a lot less than what the biceps can lift from the halfway point and higher. This is why you can curl more on seated barbell curls, as discussed above. Using bands, however, allows you to start off with a lighter weight that gradually gets heavier the higher you curl it. This allows for maximal tension on the biceps when it counts and for maximal growth. You will feel this in the aching and burning of the biceps when doing curls with chains.
7 Best Post-Workout Dinner Ideas
Ideally, a post-workout meal is a mix of muscle-building protein and energy re-fueling carbohydrates, but your late-day meal should have slightly less carbohydrates than one you would eat after a morning or noon workout. The reason: We are less active at night, and while we need enough carbs to replenish our glycogen stores, we don’t need extra energy when we go to sleep. Try these seven quick and easy meal ideas to get the perfect balance of protein and carbohydrates and boost your exercise recovery.
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Defuse painful trigger points with the pin-and-stretch technique.
The Jugglife | 8 Lessons From 8 Years of Juggernaut
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Beastmode: How Alexander Skarsgård Became Tarzan
“The movie opens [with Tarzan] in London,” says Skarsgård. “He’s been there for a decade. This is not the ‘Me Tarzan, You Jane’ loincloth guy we’re used to. This is someone who has tea with the prime minister. His journey takes him back to the jungle [where he] reverts back to Tarzan. So this is the opposite—a civilized man who reverts to an animalistic state. Psychologically, it’s interesting—that dichotomy of being a civilized man in society but having the primal instinct of an animal. We all struggle with it. As an actor, it was exciting to explore that journey of him becoming a beast.”
Form Critique/ Advice/ Help or Suggestions
The key to the sumo is opening the hips so that the toes are turned out 45 degrees and the thigh is paralell to the feet. Hips as high as possible with the back in an extended (arched) position. To initiate you push into the toes of your shoes while raising the torso upward while thrusting the hips forward. I recommend you stay with the conventional until you can pull at least 2x bodyweight with a flat back. In the meantime you can do light weight high rep sumo under a coach’s eye until you learn it - not easy.
HYDROXYCUT SUPER ELITE
*Subjects taking the key ingredient in Hydroxycut Hardcore Elite (C. canephora robusta) lost 10.95 lbs. in 60 days with a low-calorie diet and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise. Most thermogenic formulas don’t have any scientific studies backing their key...
Forget Motivation. Find Your Pulse.
Change is hard. And willpower is limited. So when it comes to changing your life, here's how to change your mindset and increase your motivation.