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Train Like You're No. 2 – Even When You're No. 1 - Juggernaut

Ever since I broke Mike McDonald’s all-time bench press record back in 2006 with 605 lbs, I get asked just about weekly how I stay motivated, what drives me, and how I keep pushing through knowing that I had the world record in my weight classes.  There are a few things that I use for …

Where Is Asia Monet Ray Now? Former ‘Dance Moms’ Star Lands Big TV Role

Catch up with "Dance Moms" and "Raising Asia" star Asia Monet Ray.

Andrey Malanichev Breaks World Record with 1,036 Pound Squat

The Russian powerlifter smashes world record for the heaviest unequipped squat.

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1
CPPS – Academy

Module 17: Introduction to Sprint Mechanics RUN TIME: 10:53 Overview : Cameron Josse, Director of Sports Performance at DeFranco's Gym at the Onnit Academy, walks you through sprinting mechanics basics and introductory sprint drills - including skip variations, arm action, foot strike, shin angle, leg drive, and torso angle - and teaches you how to implement progressive transitional sprinting drills into your warm-ups and speed training sessions. This module is the perfect compliment to Modules 9 and 15! Speed training doesn't have to be complicated and Cameron does an amazing job of showing how you can easily add speed training to your programs!

2
Sagittarius Horoscope for Tuesday, September 1, 2015

Tuesday, September 1, 2015 - Your unwavering belief in the inherent good of the universe allows you to express your feelings with a flair. You don't have to waste precious time trying to meet the expectations of others today; you only need to aim high when reestablishing your creative goals. Let your positive attitude set an example for the entire world to see, whether you're visiting another country or just shopping at the local market. If one small act of kindness can change someone's day for the better, think about the difference you could make over the course of a lifetime.

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Juggernaut Training Systems

Juggernaut Training Systems

4
Arnold Schwarzenegger's 12 Rules for Success

HE KNEW A STRONG AND KNOWLEDGEABLE PARTNER COULD ASSIST AND MOTIVATE HIM. SO HE TEAMED WITH POWERHOUSE FRANCO COLUMBU FOR WORKOUTS. ARNOLD LATER APPLIED THIS SUCCESS SECRET TO BUSINESS.

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Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

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Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second as you flex your biceps hard and then slowly return the handles to the start position and repeat.

7
60 Day Revolution: The Workout Plan

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

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3 Top Exercises for Digging a 'Drainage Ditch' Back

This is not just a glute and hamstring exercise, this is also a great way to strengthen the musculature of the back. To perform the RDL start in a standing position with feet shoulder width apart and knees in a slight bend (10-15 degrees) Hands should be slightly wider than shoulder width apart. You want a slight arch in your back, chest up, and scapulae retracted.  This position must be kept throughout the entire lift. Take a breath and tighten your abs and lower back. Then push your hips back as you lower the bar, keeping it close to your body. Your weight should be on your heels and your initial back arch and degree of knee bend should remain constant. Continue lowering the bar close to your body until right before you reach the point where you can’t hold your arched back position any longer. Reverse the direction of the bar by squeezing your glutes and pushing your hips through.

9
3 Huge Diet Mistakes to Avoid

I am going to cover the 3 biggest mistakes I see made when it comes to the nutrition of a lifter training intensely! If you are not training hard in the weight room, these recommendations are not for you.

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T NATION on Twitter

Eat cookies for breakfast. How to make these no-sugar-added babies with protein powder: https://www.t-nation.com/diet-fat-loss/5-cool-things-to-make-with-protein-powder … pic.twitter.com/ktzXnvgQza

11
Nutrition to Get Jacked

In this article, you will not only learn the best foods to eat in order to get jacked, but you’ll also learn how much protein, carbs, and fats to eat, as well as when you can indulge in your favorite cheat foods.

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10 Foods that Fill You Up While You Trim Down

Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

13
Rock Solid and Ripped

Since being ripped is all about the visual—and, no doubt, like me, you’re constantly checking yourself out in the mirror then grabbing your skin to check fat and water—it’s important to understand that auto regulation is occurring. And while that maybe frustrating, it’s somewhat predictable. When shredding up, don’t expect the miracle to happen immediately; but over a period of a few days or even weeks, you should see some sizable gains in muscle while improving your definition.

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Bulk Up Your Legs With German Volume Training

German Volume Training is a protocol of 10 sets of 10 repetitions of a compound movement, using a 20-repetition max, or approximately 60 percent of the athlete’s one-rep max. Rest periods of 60 seconds up to three minutes have been advocated; however, rest depends on the movement being performed, the load used, and the anaerobic capacity of the athlete.

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Sticking Points

In this article, we detail ways to overcome a strength plateau for a specific lift, using the bench press as our example. Let’s say you want to set a new personal best for the bench press. Workout after workout, you pyramid up to 225 for six reps, but no matter how hard you struggle, you can’t do seven on your own, nor can you get six reps with more than 225. Sometimes you can get only four or five reps, but even on your best day, six is your limit. For both neuromuscular and psychological reasons, six is your Waterloo (orWeightloo). You’ve reached a roadblock. Here are seven routes for getting around it.

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20 Fittest Foods for Men

19) Olive Oil 119 calories per tbsp Eat 2 tbsp per day Olive oil is rich in good monounsaturated fat, making it an ideal food for heart health. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil and using it as a dressing for your salad, you can get even more in your diet by mixing a tablespoon or two into your daily protein shake.

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BSN Syntha-6 at Bodybuilding.com

SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN®'s best-tasting protein on the market. SYNTHA-6® not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6® is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6®, the high standard of quality protein comes with taste to match, thanks to BSN®'s exclusive flavor technology.

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Get a Magazine-Worthy Six-Pack

Perform the exercises as a circuit. So you’ll do one set for each move, resting in between, and repeat until you’ve done four total sets for all the exercises. You can repeat the workout three to four times per week. “Another option is to take two or three of the exercises and add them at the end of workouts you’re already doing,” says Ryan. “Just make sure to get through at least two cycles of all seven exercises each week to see the results you want.”

19
Superset Chest Annihilation Workout

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle - which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest , triceps, shoulders, and back - the muscle groups you need to develop to get a big bench - so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

20
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

21
3 Surefire Moves to Bust Out Some Bigger Pecs

Exercises such as flys and crossovers are ideally suited for shaping and increasing striations, and using cables is one of the best machines to help develop an incredibly cut chest. With that said, here are my top 3 exercises to help sculpt your pectoral muscle.

22
25 Reasons the Gym is Better than Running

Last week, we told you all the reasons running is better than the gym . Now, we bring you the 25 reasons the gym is better than running . But, we're not being contradictory. Hear us out. The truth is, both going to the gym and running are great ways to get in awesome shape, lose weight, build muscle... you get it. However, there are certain things that just make the gym better than pounding the pavement. So, don't quit running, but consider joining a gym as well. Hey, you can run there too and the gym can actually make you a better runner (really—just click to slide #7!)

23
The Vacation Workout

Take some time out of your morning to do some of these bodyweight exercises (or do them all back-to-back as part of a full routine.) That way you won't completely derail your physique—even if you enjoy the occasional beer and get a little too gluttonous at the hotel's buffet.

24
Get A Grip

Hook In this variation of a closed grip, the thumb is angled inward on the bar, and the index and middle fingers are placed on top of it (and the bar); the other two fingers are wrapped around the bar as usual. The thumb works harder than in a closed or thumbless grip, and the index and middle finger apply pressure to both the thumb and the bar. Olympic lifters favor this grip. At first, it’ll probably feel less secure and more painful, but with practice, the thumb-finger interaction makes this a strong hold.

25
The HIIT Squad

Of course, as with any cardio program, HIIT only works when it’s paired with the right diet and training program. After a few sweat-drenched workouts and a payoff well worth the grueling task, you’ll be asking yourself, Why the hell haven’t I been using HIIT all along? Good question. What follows is a breakdown on HIIT and cardio in general – including machines to use and to avoid – with information from FLEX Senior Science Editor Jim Stoppani, PhD, and superstar trainer/nutritionist Hany Rambod, to help you get ripped and ready.

26
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

27
102 Ways to Burn Fat Fast

The ultimate tip list to losing weight and keeping it off.

28
T NATION on Twitter

Free ebook. Commit to 28 days of intense but highly effective body fat and bad habit removal: https://biotest.t-nation.com/products/velocity-diet … pic.twitter.com/xl2wgsQjSE

29
Can You Really Get Ripped in 7 Minutes (or Less)?

His name is Chris Jordan, and he’s the director of exercise physiology at Johnson & Johnson’s Human Performance Institute, based in Orlando, FL. He’s visiting New York to give a series of talks about the science of exercise, and he’s taken me here to show me that rooms like this have everything I need to achieve a fat-shredding, full-body workout. In fact, we’ve got more than enough, he says, because we don’t even need the machines. Jordan is the man behind Johnson & Johnson’s Official 7-Minute Workout exercise app, which guides users—typically working professionals on the go—through a quick succession of high-intensity body-weight bursts; last year it became one of Apple’s top downloaded Health & Fitness apps, and it’s remained one ever since.

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The Foods That Turned Djokovic into the No. 1 Player in the Game

The Foods That Turned Djokovic into the No. 1 Player in the Game

31
Does Soreness Equal Muscle Growth?

There aren’t many ways to gauge the quality of a workout. Sure, if you achieve a new personal best on a given exercise, you know you’ve been doing something right. But after years of training, particularly for bodybuilders, the goal is not always to push our max lifts higher and higher. So how do we tell if a workout really “worked”? Most of us, including myself, usually look for muscle soreness a day or two after a workout. We call this delayed onset muscle soreness (DOMS). The pain and stif ness usually increase in the hours after a workout and then peak around 24–48 hours later. In most cases it subsides and is gone within six to seven days. DOMS is the least ambiguous sign we have to use as a gauge. Unfortunately, if you’ve been training consistently for a few years, you don’t get sore after most workouts. This can be discouraging to a lot of people and often leads them to do unnecessary (if not ridiculous) things in order to try to develop DOMS after a workout. But is this really necessary? Is DOMS an accurate indicator of the ef ectiveness of a workout?

32
The 10 Best Travel Size Product Kits

keep in mind that the TSA can be a pain when it comes to toiletries. Nothing over 3.4 ounces can fly. And even if you're not flying, do you really want to bring that giant bottle of shampoo along for the car, bus, or train ride?  We've collected 10 of the best travel kits that are not only portable—they also include everything you need for a weekend away so you don't have to wonder if you forgot something. Just make sure you have your toothbrush and sunscreen, and the rest is just a click away. Another perk of travel size kits? You can try out the product to see if it's worth investing in the full size version. You never know until you try, right? 

33
5 Best Exercises Every Beginner Should Perfect

I’ve been training for so long at this point that it’s difficult to recall those first moments I entered a gym. I can, however, remember the way I executed technique the wrong way, which led to slower strength gains and my non-existent “program” when I started lifting in seventh grade. Now that I’m a trainer it’s clear that people still make the same mistakes when beginning their fitness journey. If you’re a beginner  you absolutely need to perfect the following five exercises to build a strong foundation .

34
7 Squat Variations to Build Muscular Legs

You know that the humble squat is one of the best exercises there is for shoring up lower body strength—and you're probably already working them into your fitness routine pretty regularly. Good for you. Outside of building muscle, squats can amp up Human Growth Hormone  production, improve your flexibility, reduce your risk for injury in your other athletic endeavors like running , and more (just check out 7 Reasons to Never Neglect Squats !)   But, while most of us do the traditional back and front squat , there are several other variations on the classic move you'd be remiss to forget. Whether your goal is to get shredded, stay in shape, or simply to feel (and look) good, you should be switching up your squat variations regularly, says New York City-based personal trainer Nick Rodocoy . Here are the top seven squat variations that will help you to build a rock solid physique.

35
Rock Hard Abs in 3 Moves

Start: Sit on a Swiss ball, walk your feet forward, then lean back until you are lying back on the ball. With your feet shoulder width apart, put your right hand at the right side of your head and put your left hand on your right obliques. Slowly roll your body toward your left until the outside of your left foot and the inside of your right foot are touching the ground. Try to spread your legs so your feet are slightly more than shoulder width apart, your upper body positioned as it would be in a traditional side crunch.

36
Symmetry 101: Keep Your Body in Balance

The greatest physiques ever built were not known for just one body part, they were known as the best because they had the best OVERALL body. Arnold Schwarzenegger was known for having an awesome chest and great arms, but he was also known for having perfect symmetry. Symmetry is the true definition of a great physique. When you have a body that flows together like a sculpture, it's so much more appealing to the eye then having one bodypart that stands out over the rest. You don't want to be known as the guy who only has big arms and no chest.

37
EVLUTION NUTRITION ENGN at Bodybuilding.com

Warnings: Not for use of by those with pre-existing medical conditions or taking any medications, those under the age of 18, those that are caffeine, niacin, or beta-alanine sensitive or women that are contemplating pregnancy, pregnant or nursing. Consult your physician prior to using this product if you are taking any prescription or over-the-counter medication or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your healthcare professional if you experience any adverse reaction to this product. Keep out of reach of all children. Do not exceed recommended serving size or suggested use for any reason. Discontinue use two weeks prior to surgery.

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39
5 Reasons Your Deadlift Sucks

Unfortunately, many folks performing the greatest strength training exercise in existence are doing it wrong; let’s take a look at five reasons your deadlift sucks and what you can do to pull yourself out of that rut.

40
T NATION on Twitter

The 2 best exercises you've never tried for lats, abs, and more: https://www.t-nation.com/training/two-best-exercises-youve-never-tried … pic.twitter.com/42vrKOV2Ga

41
InStyle 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
M&F Nice Body Series 2.0 | Rob Riches & Mike O'Hearn

Following the success of the 2012 Muscle & Fitness 'Nice Body' 12-part series, Fitness Model, Rob Riches re-visits some of the most popular challenges, and takes a closer look at different exercises. See the full series at www.robrichesfitness.com

43
Juan Morel Trains Back Before the 2015 Olympia

Diesel takes us through a grueling workout of supersets as he preps for the Olympia.

44
Real World Training: The Fireman

Now that he's there, Cecil sees that there's a lot of back and shoulder injuries that come with the job. "You've got to carry ladders, pull hose, lift patients. You can be carrying anywhere up to 75 pounds, while putting your body in a lot of different positions." For these reasons, it's vital for Cecil to maintain his superior level of fitness, so during his days off he likes to keep active with a variety of outdoor sports. Surfing, wakeboarding, paddleboarding, and swimming are among the activities he prefers to stay in optimal shape.

45
The Truth about Detoxes

Be wary of aggressive cleanses, since they come with risk factors of their own, Ring says. People with diabetes , hypertension, or other health conditions that require a regular consumption of food should not try an extreme cleanse, she says. And people on prescription medicine need to consult a doctor first. “We know what we eat impacts absorption and metabolism of medications,” Ring says. “For example, somebody on hypertension medications may experience a significant drop in blood pressure on a cleanse, leading to lightheadedness or cardiac concerns.” The scientific evidence supporting trendy cleanses is thin, she says. Charcoal, for example, is starting to appear in products labeled for detoxing, but there’s very little evidence it does a body good. While there is research to support the benefits of intermittent fasting for insulin sensitivity and cellular aging, the scientific jury is still out on more exotic cleanses. Charcoal isn’t unsafe in small doses—it’s used to treat poison and overdose patients in emergency rooms—but it also absorbs a lot of nutrients, meaning that a charcoal cleanse could result in a nutrient deficiency.

46
8 Tips For Alpha Fat Loss - Bodybuilding.com

Nice article but no one ever mentions the different health issues that slow down weight loss. Myself I am insulin resistant so if I focus on bulking or cutting I will be disappointed with the results, but knowing my health issues I can instead focus on fixing that and then set a goal when my body is willing to cooperate. A body that that doesn't use insulin, below average testosterone, or many other issues won't get better just by hard work and eating healthy instead there has to be a plan that works first to correct the issue. Sometime before we can burn fat we have to fix other issues first.

47
Eric the Trainer's Triceps Workout

Lie face-up on a flat bench, holding a barbell at arm’s length over your face. Keeping your elbows pulled in, slowly lower the bar toward your forehead. Before it touches, pause then contract your triceps to press back up to the start position. Fleishman recommends this unique variation on the exercise: After lowering the bar down, move it behind your head until your upper arms are about parallel with the floor, then reverse the motion and press the bar back up.

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5 Ways To Be Stronger Today

Use these tips to help you muster the strength to lift more iron today.

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Living the Lean Lifestyle

Getting in shape is hard. But once you get there, maintaining your fit body isn't all that much easier. Keeping up a strong and shredded physique involves more than intense workouts and a commitment to eating right. It’s a round-the-clock mindset of living lean.

50
Mad Max: Fury Road Giveaway - Bodybuilding.com

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60 Ask Men's Fitness: Is Splitting Wood a Good Workout?
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62 On Specificity and High Standards: Interview with Chad Wesley Smith of Juggernaut Training Systems
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