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Gaining Muscle, High School Workouts & Program Design • Zach Even-Esh

Yet another hard charging Facebook LIVE QnA for you. This episode is loaded with training knowledge bombs. i LOVE answering training questions. In fact, when a Strength Coach asks me for business or marketing advice, I always emphasize, "Training IS the business." It's ALL part of The Relentless Pursuit of Excellence. This episode covers the …

Shawn Ray Unleashed Ep.3 - Greatest Mr. Olympia of All Time?

Who is the greatest Mr. Olympia of all time? Shawn Ray mulls the 13 possibilities and gives his Unleashed opinion. Watch and see if you agree.

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1
High-Intensity Interval Training: The Ultimate Guide

Barbell complexes have been around for decades. They make body fat run for the hills and can take your conditioning to new levels. They're easy to incorporate into strength-training workouts and can be done at the end for a great finisher. Barbell complexes can also be used to kick off your training, and are very easy to integrate with the corresponding workout in your split.

2
7 Pros, One Controversial Question | T Nation

As a father or two young children, I wouldn't be in favor of them competing in physique competitions, or any other competitions for that matter. While physique is one hell of an emotional, physiological, physical, and psychological risk for highly plastic brains and bodies for a magnitude of reasons, I believe kids should be kids and not be lead into highly competitive activities or sports just to keep up with the Jones's.

3
The Making of The 21-Day Shred and the Shred Series

I was 130-pounds when I graduated from high school. I was skinny—and I hated it. I would eat and lift, eat and lift, eat and lift until eventually I started gaining size. It took a while—years actually. I spent hours and hours reading about nutrition and different training programs. I tried everything in the gym. You name it, I tried it. Things started to click the more I stuck with it. The programming that I started doing was working, and the way I was eating helped me build muscle while staying incredibly lean at the same time. The more I grew, the more motivated and inspired I became. The 21-Day Shred and the SHRED SERIES are a product of those years of experimentation. The reading, the research, and the guessing and testing has already been done for you. All you need to do is deliver on the work.

4
T NATION on Twitter

Do this for bigger lats. Looks odd, but it works. How to do them: https://www.t-nation.com/training/tip-do-rack-pull-ups-for-bigger-lats … pic.twitter.com/2XwntxX3lu

5
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

6
Beef and Vegetable Stir Fry

When it comes to “go-to” meals, stir fry’s tend to be a staple option. They’re quick, loaded with protein and vegetables, easy to make, and always taste incredible. This recipe offers a little extra flavor in the form of a unique mix of ginger and sriracha. The combination will leave you pleasantly surprises. (Or if you don’t like either ingredient, simply remove them and the dish still tastes great.)

7
The Anti-Inflammatory Diet | T Nation

Take for instance fish oil. If you ask 100 cardiologists about heart disease, the only thing 99 of them will agree on is that fish oil's anti-inflammatory effect is a powerful tool in preventing heart attacks. Often, when blood vessels are besieged by low-density lipoprotein (a type of cholesterol), there's an inflammatory response where white blood cells rush to the area.

8
Tip: Do the 8-Second Crunch | T Nation

Start with a 2-3 second concentric (lifting) portion of a crunch-based movement, and lower with another 2-3 second descent. Do it right and it'll take you anywhere from 5-8 seconds to do a perfect rep.

9
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

10
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

11
T NATION on Twitter

Build up to 25 clap push-ups in a row. Here's how to get there: https://www.t-nation.com/training/tip-do-25-consecutive-clap-push-ups … pic.twitter.com/m78MOWZJ80

12
CutAndJackedShop.com - The Motivational Gym Shop

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13
ErgoGenix ErgoBCAA at Bodybuilding.com - Best Prices on ErgoBCAA!

ErgoBCAA Energy has the same great blend of BCAAs and electrolytes as ErgoBCAA, plus an additional stimulant blend that will give you an energy boost when you need it. Stay focused, stay energetic and blast through not only your workouts, but your day-to-day tasks as well. Whether you’re at work, on the go, in the gym or just need a quick boost to get you past that 2 o’clock feeling, ErgoBCAA Energy will give you the kick you need!*

14
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

15
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

16
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

17
The Best Biceps Exercises You're Not Doing - Biotest

How to do it: Set up a barbell in the squat rack or Smith machine. To determine the height, lie on the floor underneath the bar. The bar should be just above your reach. Grab it with a supinated grip (palms facing you). Lift your hips up, engage your glutes, and point your toes up. You should be able to draw a straight line from your ears to your ankles. Initiate the pull at the elbow while keeping a tight position throughout your abs and hips. Pull your body into peak contraction –the bar should kiss your lower chest– hold it and then squeeze your biceps for two seconds. Lower yourself to starting position and repeat.

18
10 Inspirational Male Physiques Vol. 5

Male Physiques Vol. 5

19
Z-12™ - Biotest

The typical experience with Z-12™ results in falling into a deep, restful, uninterrupted sleep within 15 minutes of taking two capsules at bedtime, and waking up the next morning entirely refreshed without the least bit of grogginess.

20
T NATION on Twitter

Tip: Do the 8-second crunch to really build your abs. Here's how: https://www.t-nation.com/training/tip-do-the-8-second-crunch … pic.twitter.com/aTII9WJeSa

21
Flex Lewis | The Welsh Dragon

IFBB Pro Flex Lewis presents 60 Seconds with Flex featuring Y3T founder/coach Neil Hill. Today's tip is the Leg Press. Focus on your form to get full contraction by keeping the tension on your thighs without locking out. READ MORE »

22
SciVation Xtend at Bodybuilding.com: Best Prices for Xtend

I have been using Scivation Xtend BCAAs during my workouts for the past week. I have found them Very Easy to mix in a shaker cup, with no grit or floaties when done, no foam either. The taste is fantastic, the Grape is a 10 with Mango and Pineapple right behind with both receiving 9's. The recovery support is right on with shorten rest between sets and reduced muscle soreness in the days afterwards. The blend of 7 grams of BCAA is spot on and must for any hard training lifter. If you have been using Xtend I am sure you are already a believer, if not you owe it to your muscles to give it a try !!

23
10 Exercises That Suck

DO THIS INSTEAD: The blast-strap push-up. Blast straps (available at elitefts.net ) are basically nylon leashes with metal handles that can loop around a chinup bar, tree limb, or practically any other apparatus and provide the means to do a limitless number of body-weight exercises. Using them to perform pushups forces each shoulder to stabilize itself, increasing muscle activation. Wear a weighted vest or rest your feet on an elevated surface, and you'll have an exercise that fries the chest, shoulders, triceps, and core.

24
T NATION on Twitter

This guy's doing push-ups all wrong, leading to shoulder/elbow pain. The problem: https://www.t-nation.com/training/tip-the-worst-way-to-do-push-ups … pic.twitter.com/SFmY3KeF1R

25
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

26
The Top 30 Muscle-Building Foods

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

27
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.

28
The 10-Minute Belly-Off Workout

Set a timer for however long you have to workout—even if it’s just for 10 minutes. Do as many reps of each of the exercises you can, and make sure to count them. Stop a set when your form starts to break down, and rest for the time needed. Make sure you write down the total number of reps for the workout. Each of the times you repeat the workout with the same time period, try and do more total reps. Try to get the workout in four to six times per week.

29
The Single Best Workout You Can Do With Your Dog

He's your best friend—so why not train alongside him? Take Duke for a ramble with this simple technique.

30
Even Stronger Than They Look: Franco Columbu

Billed as “the Sardinian Strongman,” he did exhibitions in which he bent half-inch steel bars, blew up hot-water bottles until they exploded, and deadlifted cars. In 1977, he was fifth in the inaugural World’s Strongest Man behind four giants who each outweighed him by around 100 pounds. Pound for pound, Franco Columbu may have been the strongest bodybuilder of all time.

31
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.

32
10 Size Secrets

To help you get on the right track, we contacted 10 of the world’s best bodybuilders and posed one simple question to each of them: “What’s one thing you’ve done in your training that has produced great gains in size when nothing else seemed to do the trick?” Some of the responses involved obscure techniques, others were very straightforward, but one thing is certain: they will all help you pack on some serious size.   Let's GROW...

33
10 Fit-Girl Problems Nobody Talks About

If only! The truth is that your new awesome body and confidence level bring with them with a bevy of new complications—some embarrassing, some hilarious, occasionally both. Some happen in the gym, others in the dressing room, and a couple have more to do with other people than with you—although they still end up being your problem for some reason. Although every fit lady has experienced at least a couple of these, you'd never know it, because nobody is talking about them!

34
Feel the Burn: Low Reps vs. High Reps

Ensure continued gains in strength and size.

35
Front Squats

Determine your frequency: Your best bet for balanced development is to do both back and front squats on a regular basis. Most people do the former more often than the latter, but Elmore suggests doing the opposite if your front squat is considerably weaker. He offers a simple formula for deciding the best ratio of front to back squat frequency: For every 10 percent lighter that your front squat one-rep max (1RM) is compared to your back squat 1RM, that’s your ratio. For example, if your back squat 1RM is 315 pounds and your front squat max is 90 pounds less, that’s roughly a 30 percent difference, so you’d want to do front squats at a 3:1 ratio to back squats. In other words, for every three workouts in which you do front squats, you’d do back squats once. “I would personally have a four-week cycle in mind when programming for that ratio,” says Elmore, meaning you’d do front squats three of those weeks and back squats in only one. “Then when you get to a 20 percent weight difference, close the gap to 2:1 and so on until you achieve a 1:1 ratio [10 percent weight difference or less].

36
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

37
Revitalize Your Abdominal Workouts

The other thing that makes this routine unique is the inclusion of the vacuum. Your internal abs aid in your breathing and posture, and strengthening them can help prevent or relieve lower back pain, assist stabilization during lifts like squats and deadlifts and even slim your waistline. You’ve probably noticed that even some ripped bodybuilders have trouble holding their bellies in. This is, in part, because of structural weakness in their transverse abs. The best way to strengthen this area is the vacuum — an isometric exercise you can perform anywhere. Exhale and simultaneously suck your midsection in as far as possible, and hold for as long as you can (up to one minute) while you continue breathing. If this starts to feel easy, pull your waist in harder. Each hold is one set.

38
The Top 5 Cardio Mistakes

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

39
The 10 Best Exercises for a Sixer

How-To: Set a cable pulley or Free-Motion machine to its midpoint so the line of pull is directly level with your sternum. Hold the attached D-handle at your sternum with your right hand on the handle and your left hand overlapping your right, upper arms along your torso. Stand sideways to and far enough away from the machine so the weight stack is lifted (providing resistance). Keep your knees bent and shoulders and hips square, feet a little wider than shoulder width. Deliberately press your arms straight out in front of you, resisting the pull of the weight; don’t let your upper body twist toward the machine. Stop at full elbow extension, pause for a one-count, then slowly bring the handle back toward you. Complete eight to 10 reps per side. (Note that you can also use a band, or do the exercise kneeling or from a lunge stance.)

40
Expanding the Rib Box

Along with other past bodybuilding greats like Franco Columbu, Frank Zane, Lee Haney, Tom Platz, Tony Pearson, Boyer Coe, and Bertil Fox, Arnold Schwarzenegger knew the value of training to expand his rib box. Investing considerable time in training and expanding the rib box was done because they knew that it would make all the difference once they began comparative posing. This even applied to bodybuilders who were seemingly less impressive at first glance or in repose: When the rib box was fully expanded, especially with any arms-overhead pose, they looked completely different. In fact, Tom Platz was a great example of a guy who had relatively narrow and unimpressive genetic upper-body structure, but managed to expand his rib box to the point of Olympia-caliber respectability.

41
The Complete Arnold: Biceps

When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. The pain of the contraction is very intense, but it’s well worth it. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see.

42
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.

43
Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

44
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45
Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

46
Pre-Workout Nutrition

What you need to know for a great workout.

47
5 Alleged 'Synthol Freaks' Who Went Too Far

Synthol, a site enhancement oil (SEO), is a chemical that some "bodybuilders" use in order to make muscles appear enormous. It is composed of 85 percent oil, 7.5 percent benzyl alcohol, and 7.5 percent lidocane—which makes up 100% of the reason why you should never use the stuff. Synthol abuse can turn muscle into rock, potentially leading to amputations.  Yet, some guys will do whatever it takes to achieve a monstrous look.

48
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

49
What All Squatters Knee'd To Know!

So good, in fact, that you must do them. I don't care if you're a bodybuilder, a powerlifter or a ballerina. Ya gotta do them! The question is, how? The answer is, as safely as possible without losing any of the benefits! Sorta like drugs, no? The art and science of medicine dictates that while using drugs, you must minimize the risks while maximizing the benefits.

50
8 Weeks to Six-Pack Abs: The Diet

Variety Small diet changes can make a big difference. To keep your metabolism (and taste buds) humming, you’ll introduce a variety of new foods into your diet every two weeks. Each phase includes two new recipes. These healthy, easy meals will help you resist cravings and keep your diet on track.

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52 5 Easy Ways to Start Building Bigger Biceps
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54 11 Foods to Spice Up Your Sex Life
55 Midnight Mass
56 The 15 Most Stylish Headphones
57 5 Reasons You Need to One-Arm DB Row
58 The 25 Worst Foods for Fat Loss
59 Heath Evans on Twitter
60 Ask Men’s Fitness: Is It Better to Do Full-Body Workouts or Body-Part Focused Routines?
61 How to Get Abs
62 Massive Bodybuilder Dubbed 'Iranian Hulk'
63 White Rice vs. Brown Rice
64 Problems with Gear and What Makes A Great Powerlifting Coach - elitefts.com
65 5 Rules for Building Bigger Triceps
66 5 Rules of Fast Fat Loss
67 Dwayne Johnson on Twitter
68 93toA100 on Twitter
69 Weekly Twitter Giveaway Terms And Conditions
70 Hector David Jr. on Twitter
71 T NATION on Twitter
72 The 10 Best At-Home Dumbbell Workouts
73 Celebrate the National Parks Service Centennial This Summer With these Adventure Trips
74 Bodi Cafe Tour - Featuring Iris Kyle and Hidetada Yamagishi
75 Avatar Nutrition
76 Dwayne Johnson on Twitter
77 Instagram photo by @therock • Aug 28, 2016 at 5:30pm UTC
78 Dee Goines on Twitter
79 Randy Havens on Twitter
80 https://twitter.com/swaggguilar/status/768644045350449152/photo/1
81 Instagram photo by Mr. Olympia LLC • Aug 28, 2016 at 2:36am UTC
82 Hidetada Yamagishi on Twitter
83 Instagram photo by Shawn Ray • Aug 28, 2016 at 12:46am UTC
84 ForceFitness on Twitter
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86 ROCK THE PROMO - Episode 5 feat. The Rock & Christian (Hosted by Joe Santagato)
87 Workout Routine: Nick Cheadle
88 PW_IRONADDICT on Twitter
89 TheLADbible on Twitter
90 Sir Joffrey Niles on Twitter
91 MuscleTech MuscleTech Performance Series Nitro Tech 100% Whey Gold at Bodybuilding.com - Best Prices on Nitro Tech 100% Whey Gold!
92 Power 105.1 on Twitter
93 Kai Greene on Twitter