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STRONG Life Ep 128 | QnA: Training Methods for Different Athletes, GREAT Books & Being Owned By No Man! • Zach Even-Esh

In STRONG Life Podcast ep. 128, I have an awesome time answering your questions and as always, my answers expand into multiple topics and conversations. Training questions end up becoming answers about life, business questions become answers about training..... Here's some of the topics / questions discussed: - GREAT books I am reading that I …

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Sculpt A Strong And Beautiful Back

A well-built back is appealing to many, so impress 'em coming and going with RSP Nutrition-sponsored athlete Hannah Eden's 25-minute back-blasting workout.

The chicken-leg elimination workout

If you love the gym, chances are you don't mind squats. But if you're more of the "kinda-workout-to-stay-fit" guy, you probably despise them. Too bad. It's going to be the cornerstone of this routine for one simple reason: it works better than any other exercise. There's really not much to it after that. Just put in the work, and make sure to eat up. Oh, don't forget to work in some stiff-leg deadlifts on back day.

The 5 Bad Habits of Weak Lifters | T Nation

But an even better tactic is to study the common habits of unsuccessful performers, then simply do the opposite. Here are the most common habits of weak or struggling lifters. If you see yourself in any of these habits, consider it a blessing, because it means there are things you can do to improve your training.

America Loves Steroids | T Nation

This growth in their use isn't just limited to elite athletes who consider these drugs just as vital to their performance enhancement as protein and omega-3's, but also among a rather broad swath of our culture. Amateur athletes have embraced them, as well as the regular gym dude who just wants to look good. Aging men covet them to fight off the effects of aging and teens use them to bolster up self esteem, despite all society has done to expose their alleged evils.

Best Fan Moments From the 2017 Olympia Expo

We've rounded up some of the best moments from the Weider booth and around the expo so you can get the Olympia experience, even if you didn't get to Vegas for the fitness-filled weekend.

The 5 Step Ankle Mobility Fix | T Nation

Think you have problems with ankle mobility? You're not alone. Problem is, this thought has caused a lot of lifters to do some crazy things in order to improve it. But chances are, if your prehab practice hasn't worked by now and you've been doing it for a while, it's probably not going to.

Official Announcement from the NPC and IFBB Pro League

Official Announcement from the NPC and IFBB Pro League

The Strong Lifter's Guide to Healthy Knees | T Nation

Now it's time to fire up your buns. Hitting some muscle activation for the glutes is a must if you want to squat without aggravating your knees. Although there are plenty of glute exercises you can do, the ones below are easy and don't require much setup. There's no need to get anal about your reps and sets here. These are just activation drills to help you use your glutes on the bigger lifts. Go by feel, but don't go crazy on them and tire yourself out with 500 reps.

9 Dwayne Johnson on Twitter

This CHRISTMAS the hottest game isn't one you's one that plays YOU. Enjoy my NEW @JumanjiMovie trailer. Love, Dwanta Claus

The Posing Routine of 2017 Women's Physique Olympia Runner Up, Jennifer Taylor

The Posing Routine of 2017 Women's Physique Olympia Runner Up, Jennifer Taylor

11 Dwayne Johnson on Twitter

This CHRISTMAS the hottest game isn't one you's one that plays YOU. Enjoy my NEW @JumanjiMovie trailer. Love, Dwanta Claus

10 ways to build muscle faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

Tip: How to Build Your Serratus | T Nation

Set up an incline bench in front of a cable machine. Set the pulleys at the bottom and sit down in the bench, facing the machine. Begin a front raise movement, except don't focus on the deltoids being the prime movers. Keep your elbows slightly bent and let the serratus pull your shoulders apart and upwards.

Tip: Build Explosive Power With This Piece of Crap | T Nation

Maybe we haven't given it a chance, though. The Smith machine might actually be like the homely girl in all those 90s movies; the one who, when she lets her hair down and takes her glasses off, is actually a beauty that can build explosive power in a way that's difficult to do with any other machine, device, or training methodology.

Tip: Eat More Steak, Chicken Skin, and Bacon | T Nation

But according to a huge new study out of Canada, it's low-fat diets – even just diets low in saturated fat – that are more likely to kill us. The study had another surprise for traditional dietitians, too. It showed that high-carb diets tend to send us to earlier graves, too.

Usama Shaqeel on Twitter

@PHILHEATH bro you were amazing on stage, and your last interview was a true championships interview. Much respect brother. 7X Champion


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Tip: 4 Foam Roller Drills For Heavy Pressers | T Nation

The shoulder is an incredibly mobile and complex joint that needs to work with your scapula and thoracic spine (upper back). For the shoulder to function properly you must have an adequate amount of thoracic mobility. To address your mobility restrictions, begin or end every workout doing some soft tissue work. It'll help loosen restrictive connective tissue and increase blood flow to the areas targeted.

Muscle & Fitness on Twitter

6X 212 Olympia champ Flex Lewis had Phil Heath and the fans cracking up at the 2017 Superstar Seminar.

Tip: The Number One Bench Press Mistake | T Nation

Don't let your elbows flare out. The style of benching where you aim to "work the outside of your pecs" is horrific idea if you plan on keeping your shoulders healthy. There are other exercises you could use to help you isolate parts of the chest. So when you bench, think like a powerlifter and tuck your elbows in.

Top 10 natural anabolics for 2017

Anafuse is so potent (and reordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list, Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and reorder rate on this anabolic has been so stellar that is on pace to become one of the best-selling supplements ever. Certainly worthy of its No.1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

The #1 best exercise for men, according to 8 trainers

Although we all have preferences when it comes to choosing our favorite way to get fit, whether it be CrossFit, HIIT workouts, endurance exercise like running or cycling, or something else alltogether, there are certain exercises that every man should be doing. To find out what the most crucial, best moves are for guys, we turned to the experts for their wealth of knowledge on fitness trends that are here to stay. But asking a trainer to pick his or her favorite move is right up there with asking a dad which child is his favorite. It’s not easy. But we went ahead and asked anyway and got some pretty great answers.  Unlike fad workouts, these 8 moves have stood the test of time and whether you're a body builder or marathoner, they can help you get fitter and stay injury-free. So here are some of the best, expert-recommended exercises to get you building muscle mass, burning fat, and transforming your body in no time.

Photos: Jonah Hill flexes muscular biceps, shows off his dramatic weight loss transformation

The Academy Award-nominated actor dropped more than 40 pounds—and he’s working hard at keeping it off. Here are the photos to prove it.

Broke Man's Guide to Muscle-Building Groceries

Do you truly use all the food you buy? You probably don't. Before stepping out of the house to buy more food, take an inventory of what you already have. Condiments, spices, frozen and canned food items should be on at that inventory list; this can easily slash your weekly food bill. Next on the list should be leftovers. Last night’s dinner can be today’s lunch, freeze it and it could be next week's lunch too. If you’re one to toss food after a meal, then you are that average American who’s a national statistic. That stat: 28 to 43 dollars of about 20 pounds of food a month gets tossed. So lesson learned here, learn to love your leftovers.

Tip: Pre-Activation Drills for Strong Glutes | T Nation

It's not that one is actually harder, but it's harder for many people to recruit the glutes when doing them. Stick with the "easier" movement until you can really get your glutes firing. For each exercise, the number of reps will be low, just enough to wake things up. Just really emphasize the glute squeeze at the top of each movement.

Phil Heath Wins The Mr. Olympia 2017 | Generation Iron

He did it again. Phil Heath wins the Mr. Olympia 2017 taking out Big Ramy who was nipping at his heels. Check out the full result breakdown by Shawn Ray above! Try our GYMOJI bodybuilding emojis on the app store: Be sure to subscribe to receive updates from the GI Fitness Network: Check out our official website: Check out our Facebook: And follow us on Twitter:

Instagram post by Shawn Ray • Sep 20, 2017 at 10:52pm UTC

Dwayne Johnson Gets In the Game in New 'Jumanji: Welcome to the Jungle' Trailer

As revealed in the first preview , director Jake Kasdan’s follow-up to the classic 1995 Robin Williams film puts a spin on the titular board game. Upon being sent to detention, four high schoolers discover an old video game and are soon transported into the world of Jumanji and the bodies of their avatars, played by Johnson, Hart, Gillan, and Black.

Tip: Fix Your Overhead Pressing Technique | T Nation

If you notice that the front of your shoulder drops down and your elbow flares out, then your shoulder is about to go tits up and you're going to get some impingement. When you let your shoulder drop, your rotator cuff can become compressed under your acromion (which is a bony process of the shoulder blade).

My lifestyle

Bodybuilding Motivation - It's a Lifestyle

31 | Educating & Outfitting Athletes, Coaches and Trainers

I have trained with three classes of people in the last few months, including young college men, 50-year-old women, and two very strong powerlifters. Each group has encouraged me in its own way.

2b and 3 Mix, Program Ideas?

Very few people reading this forum or Tnation will be type 3 as these guys are normally not attracted by serious lifting. BUT a type 2B can take on type 3 traits when Under stress (or dieting).

8 Things You Need to Know About Rosie Roff

Rosie Roff is that stunning ring girl who steals some of the spotlight away from the actual fight, and we got to talk to her. She initially got her start at modeling when she was asked to join a bikini contest at 16 years old, and the rest is history, according to She has been in several top publications such as People, Maxim and Oracle .

The top 10 compound lifts to gain maximum size and strength

But while isolation moves always help, they aren't nearly as valuable as compound exercises. Compound exercises, which work the body across multiple joints, generally require more balance/coordination, allow for the use of heavier weight, involve multiple muscle groups, and work the body in a more “functional” manner. They're key for building both size and strength.

Leaning Lateral Raises to Build Bigger Shoulders

For most people, the conventional lateral raise doesn’t provide enough stimulation, because you don’t experience much tension on the delt until your arm is halfway up. The leaning lateral changes the angle so that your delts work even in the bottom position, making the lift more challenging and more effective when you’re looking to sculpt rounder shoulders .

Shawn Ray

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37 on Twitter

For a limited time take 15% OFF all your favorite @KagedMuscleLLC products!  #Bodybuildingcom #Deals

Tip: Build Better Lats With Constant Tension | T Nation

Build your lats and strengthen your core at the same time with this exercise. Take a look.

2017 Olympia Superstar Seminar: Flex Wheeler

Need help achieving your bodybuilding goals? The FLEX newsletter will provide you with special offers and alert you to the latest issue hitting the newsstand!

Row Toward A Six-Pack

Little-known fact: The lats are part of your core, too. They help stabilize your spine just like the muscles of the lower back. When you train them to brace your body while pulling (their main function), you speed up back and core development.

Does Tribulus Boost Testosterone?

Tribulus is an herb that it commonly found in over-the-counter testosterone products. Without stereotyping, it’s popular with the bodybuilding community. This led me to design a scientific study 7 years ago, in which I helped two researchers put together a (never published) review on tribulus use and the impact on strength, muscle gain, and testosterone levels. I’ll be honest and admit that the research wasn’t air tight (hence the lack of publishing) and the sample size was small (n=16), but the findings were still relevant. The bottom line: Compared to a placebo group, there was no difference after 16 weeks of supplementation, which was a long enough trial period where you would expect to see something. And trust me, we looked. (Side note: ANOVAs, ANCOVAs, and multi-variate analyses are things I do not miss at all. If you’re a stats nerd you get this and probably also enjoy these things more than I ever could. And that’s a big reason why I left the research side of academia.)

Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

Tip: How to Build Your Serratus | T Nation

Set up an incline bench in front of a cable machine. Set the pulleys at the bottom and sit down in the bench, facing the machine. Begin a front raise movement, except don't focus on the deltoids being the prime movers. Keep your elbows slightly bent and let the serratus pull your shoulders apart and upwards.

The biggest turn off in a man, according to 20 real women

"A complainer. Can't think of anything I find more unattractive than someone who complains. Especially when they do nothing to fix the situation they are complaining about. Keep it to yourself and if it's something that bothers you that much, do something about it. Everyone is given the same life, you have nothing to complain about. Fix what's bothering you!" - Ariana I.

5 ways to work out without weights

The one defense I do hear come up again and again that has some merit is a lack of equipment. If you don’t have a gym membership or haven’t gotten around to outfitting your home with some dumbbells or bands, you have to train with your own body weight, and that can be confusing to people. Of course you can do pushups, pullups, situps, and body-weight squats, but they do get boring after a while. So the question stands: How do you challenge yourself with body-weight exercises alone, and keep your training interesting and evolving?

How Much Back Work Do YOU Do?

I felt like deadlifts were always limited by my lower back and always gave me a nasty pump in them so I dropped them from my back training ( probably because I also squat 4 times a week). In the last 9 weeks I rarely deadlifted from the floor , just some romanian deads on leg day. I do about 5 exercises on back day for a total of 20 sets ( Pull ups- Barbell rows- Pulldowns- Straight arm pulldowns- and Cable rows). I am not gonna lie, deadlifting is what built most of my back thickness and is awesome, but I have to work with what I have. Always having a sore back is so fucking annoying and I don’t want to work through it. How is it working for me ? My lower back feels better, my lats are bigger and wider, and my upper back is a bit bigger also. Recently I started to appreciate wide lats more than big upper backs, they drastically change your appearance and make you look bigger.

Juliana Malacarne: She's Got Legs

“The squat is the very best exercise for building your legs and butt. I wouldn’t feel like I had a complete leg workout if I didn’t squat.” They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date. “People think you have to train heavy to develop your muscles, but the amount of weight you use has to be just right. It can’t be too heavy, and it can’t be too light that you’re not working hard enough.

The workout to pump up your pecs

1. Hex Press Sets: 3 Reps: 10 Grasp a dumbbell in each hand and lie back on a flat bench. Hold the dumbbells at shoulder level with palms facing each other and push the weights together hard so you feel your pecs flex. (It’s best if you use hexagonal dumbbells so the sides fit against each other evenly.) Press the weights directly above you until your arms are fully extended—maintain the contraction in your pecs. Pause at the top for one second, flexing your chest as hard as you can. Then lower the weights to your chest and pause for one second before beginning the next rep.

Men's Fitness on Twitter

Get ready for the #TombRaider trailer. Alicia Vikander looks absolutely badass as Lara Croft in 'Tomb Raider' pics:

10 best outdoor workouts to burn fat and build muscle

You might be tapering off your bulking workouts in favor of ones that'll help you cut weight and hone greater total-body muscle definition. Or, maybe you're trying to trim up your doughy physique (hey, winter's long—we get it). Either way, these routines will help you get ripped quick.

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57 7X Mr. Olympia Champion, Phil Heath
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59 Tip: Fix Your Overhead Pressing Technique | T Nation
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62 2017 Olympia Finals Report
63 The Perfect Penis According to 105 Women
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77 Instagram post by Zach Even - Esh • Sep 20, 2017 at 11:03pm UTC
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80 One Exercise for Total Shoulder Health | T Nation
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