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Are you new to lifting? Here's some advice you might not like, but you should definitely take to heart anyway, even if it hurts your feelings a little. 1 One Rep Maxes Aren't For You You have no business maxing out in the gym if you're a beginner. I don't care how strong you're feeling. Do your...

The inverted row is also a great way to hammer your upper back while sparing your lower back for squat and deadlift. The downside with the inverted row is its difficult to load. As a result, most strong lifters quickly outgrow the inverted row and move on. Common Loading Approaches for...

Every committed lifter knows that a solid training session doesn't include a 20-minute rest period between curls. But that's what happens to newbs who get sidetracked by trying to find the best overhead lighting for their selfie. While we may not fall into that trap, there are some lesser known...

SUSPICIOUS SYMPTOMS Leaky gut is an ailment a lot of people suspect they have, but often can't prove in the doctor's office. What are the symptoms? An assortment of things that might seem totally unrelated at first. Here are the common ones: Severe joint and muscle pain Frequent migraines and...

The easiest time to start a fat-loss diet is when you're really stuffed after a big meal. That's a joke, but not really. Think about how easy it is to plan a strict diet when you're full: "Tomorrow I'm going to drop the junk food, eat 1800 calories a day, and get ripped" you think as you unzip...

For years, it's been the same story. Nervous excitement fills your every muscle fiber as you read the latest program offered to you for free at T NATION. "I can't wait to try this out at the gym tonight" you say, and tonight can't come fast enough. But it always ends the same. You, sitting on...

We all want great results from our training efforts. But far too often, we fail to consider the costs of these results – all the time, effort, orthopedic wear and tear, time away from family and professional pursuits, and so forth. I understand that most of us are willing to "pay the price."...

Your goal may be to start a business, write a novel, lose fat, or get a college degree. In fact, the more important a new venture is to your personal development, the more powerful the roadblocks (which Pressfield calls "The Resistance") will be. Fighting this Resistance is the "war" referred to...

THE WORST KNEE INJURY IMAGINABLE In 2017, while playing basketball, I experienced one of the worst knee injuries you can get: a bilateral patellar tendon rupture. That's a full separation of the patellar tendon on both knees at the same time. The silver lining has been plenty of insight on what...

You're sitting in the audience at a strength and conditioning conference, there to learn a thing or two about building bigger, stronger muscles, and the speaker calls you up to the podium. The speaker has set up a barbell onstage with a stack of plates next to it. He tells you that you're going...

It's that time of year, when even the most anti-cosmetic guy thinks a little bit less about his lifting totals and a little bit more about how he looks in his spandex lifting suit. If that just made you throw up in your mouth, or made you want to punch me in the face, you don't have to keep...

How about a boost in muscle growth, fat loss, and recovery? How about getting a more restful sleep while doing so? The following tips can help to optimize hormonal output to help with our body composition and performance, and make us feel better while doing it! This optimization includes not...

If you think you're doing everything right in the gym and still not gaining muscle, chances are you might be at the wrong body fat percentage. Everyone has their own sweet spot where they grow optimally. For most, it's in the 8-15% range. If you're trying to stay at 6% body fat while attempting...

Detoxes are known for putting you through hell to get results. For some people, detoxing is downright unsafe. Even if you're healthy, the symptoms of detox can take a toll. The truth is, the body has its own elaborate system of functions for removing toxins of all sorts from cells and tissues...

Very few things in life can top the feeling of a deep, slow, relaxing breath. A good, deep breath tells your brain to calm down. There are times when calm isn't what you want, however. Sometimes you want that extra punch to get you into high gear, like during your workout. That's when proper...

Is muscle building a chore? Justin Woltering helps you to find happiness and balance, build a better life and construct the ultimate dream physique you are after. Are you feeling a little burnt out with bodybuilding? Have your last few weeks of workouts been lackluster, your diet uninspiring...

The pushup is a cornerstone of strength training, but are you sure you're performing it correctly? You shouldn't settle for anything less than flawless form for this fundamental gym necessary, particularly because it's such a simple, vital activity. Allow Men's Health fitness director Ebenezer...

About to hit the gym? Working out on an empty stomach can be difficult for some people. So make sure to avoid these foods, or you might undo all your hard work! The Foods to Avoid Before Working Out If you're looking to get the most out of your next workout, it's essential to avoid eating...

You're serious about working out. But have you ever noticed that you're overworking your body to the point where you're noticing negative symptoms? You shouldn't worry about overtraining if you only log five hours of intense gym time per week. However, suppose you go longer than that, and your...

If you're a competitive bodybuilder, then a pair of killer arms are essential for making your mark in any competition you enter. If you're just a beach bodybuilder, a set of well developed biceps and triceps is very much needed to make acquaintance with the fairer gender in your travels. If...