YouTube fitness sensation Omar Isuf video series with Dr. Brad Schoenfeld on building muscle. Here is the second episode, check it out!

Another great podcast from Guru Performance!

Episode 12 of the Guru Performance ‘We Do Science’ podcast! In this episode Laurent Bannock discuss ‘Vitamin D’ with Graham Close PhD - Senior Lecturer at Liverpool John Moores University (UK) and Sports Nutrition Consultant (@CloseNutrition). In this session they get into:

  • What is Vitamin D
  • Sources of Vitamin D (Sunlight, food etc)
  • Health benefits of Vitamin D
  • Performance benefits of Vitamin D
  • Supplementing issues & Vitamin D
  • Pharmacokinetics of Vitamin D
  • Vitamin D testing

[ Android ]

Interesting Bench Press article from Tony Bonvechio over at T Nation!
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Here’s what you need to know…

  • Big triceps won’t help you if you can’t break through the sticking point off the chest. So stop it with the board press and floor press and work on your incline and overhead press.
  • Big traps and strong scapular retractors are more important than the lats for a solid bench press foundation and stable bar path.
  • The bench press is no more dangerous than any other barbell exercise and can be shoulder-friendly when done with good technique and common sense.
  • Great raw benchers press the bar in a J-curve, not a straight line, to maximize leverage.

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The misinterpreted words of multi-ply powerlifters has trickled down to the masses. And now, raw (no bench shirt) lifters are experiencing undue suffering and frustration as a side effect.

Like a game of telephone, the truth has been lost as each piece of information is transferred from the mouths of giants to internet forums and gyms. Good advice from strong people gets twisted into something laughably false and useless.

If you’ve ever been wronged by bad bench press advice, I feel you. I’ve been there. After years of struggling to increase my bench press numbers despite following the dogmatic suggestions of the armies of keyboard warriors, I finally discovered the truth. The barbell is a great teaching tool, but it’s easy to ignore its teachings if you get brainwashed by the propaganda.

In less than a year, I added 50 pounds to my competition bench press. What’s my secret? I abandoned everything I’d learned about benching and listened to what the bar had been telling me for years. Here are four bench press myths I busted during my journey.

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The Juggernaut Squatapalooza continues with this article from Chad Smith on accessory lifts!
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As the Juggernaut Squatapalooza rolls on, check out the first five parts of this series if you’re just tuning in:

Part 1: Setting up for a Huge Squat
Part 2: Dont Get Stapled – How to Make it Through Your Sticking Point
Part 3: 10 Steps to Great Squatting Technique
Part 4: Squatting Specifics – What Technique is Best for Your Sport?
Part 5: Squatting to Build the Wheels – How Bodybuilders Should Train the Squat

Now lets just get this out of the way up front, the most important things you can do for your squat are squat and squat variations.

The purpose of accessory movements is to complement the primary movement – to build up your unique weak points – so what may be the best accessory work for me may not be the best accessory work for you. You need to critically and honestly evaluate your weak points to decide what areas need extra attention to improve your squatting.

Here are some of my favorite non-squatting movements to build mine and my athletes’ squats:

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In part 5 of the squat series by Juggernaut, Michael Israetel covers how bodybuilders should train the squat.
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As the Juggernaut Squatapalooza rolls on, check out the first four parts of this series if you’re just tuning in:

Part 1: Setting up for a Huge Squat
Part 2: Dont Get Stapled – How to Make it Through Your Sticking Point
Part 3: 10 Steps to Great Squatting Technique
Part 4: Squatting Specifics – What Technique is Best for Your Sport?

If any bodybuilding recommendation was ever to be considered universal, surely “squat to get big legs” would be a top candidate. Bodybuilders of every generation have considered squats the golden fleece of leg training, and for good reason… they just plain WORK. It is, in fact, true that before putting in the work in any other leg exercise, you’ve gotta squat, and squat more. That being said, some bodybuilders (especially when few are listening) occasionally express skepticism about squats. “They work great, but my knees can’t take it anymore” is a common one. Another faithful complaint is “I feel my hips more than my quads when I squat… I think leg presses and hacks work the quads better.”

Is this just the usual bitching in the face of necessary hard and painful work? To be sure, some of it certainly is. There is no replacement for heavy squatting and some people just don’t want to face the facts. But there is some validity to these complaints. Doing squats improperly CAN hurt the knees and it CAN make the squat much less a quad movement than it can be. The following are some tips to keep in mind when squatting for bodybuilding. Employing these changes (if you aren’t already) can make squatting more effective AND less damaging in the long run. This of course means only one thing: you get bigger legs!

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Next installment of Neil’s and Erika’s vlog on the road to their Pro debuts.

Neil and Erika Tkatchuk are the owners of Trench Fitness and are both currently in prep for their pro debuts. They are committed to doing a weekly vlog to help educate people on the different aspects of contest prep and training. Some great info so be sure to check it out and subscribe!

Chad Smith has part four of this squatting series at Juggernaut.  This has been a great series so if you missed any I highly recommend reading all of them especially if you want to improve your squat.
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As the Juggernaut Squatapalooza rolls on, check out the first three parts of this series if you’re just tuning in:
Part 1: Setting up for a Huge Squat
Part 2: Dont Get Stapled – How to Make it Through Your Sticking Point
Part 3: 10 Steps to Great Squatting Technique

Which kind of squat is best? That kind of question is where heated internet arguments are born.

I’ll throw in my $.02 and let you know which squatting types I prefer for different sports/goals.

POWERLIFTING

The goal of the squat in powerlifting is simple: lift the most weight. With that in mind, whichever technique allows you to do this is the one you should use. There will be coaches and lifters that argue until they are blue in the face that the low bar squat is king or a certain stance width is best and so on and so on, but the reality of the matter is that the answer is unique to the individual and their own strength and leverages. With that being said, lets take a look at the compilation of lifters below…

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Great article and advice from Dave Tate at T Nation.
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Don’t Think You’re a Beginner? You Could be wrong!
by Dave Tate

Square One

Being a father is one of the biggest challenges I’ve ever had in my life. Don’t get me wrong, this is still the best thing that’s ever happened to me. It’s just that there are so many things I’ve been trying to figure out.

I’m trying to be the best father I can, but I’m stuck. I’ve tried everything and can’t seem to break through to my 16-month-old son, no matter what I do. The problem, you see, is his ability to learn. I’ve been trying to teach him trigonometry for the past few months and I’m getting nowhere. I’ve also been trying to get him to read Moby Dick, but all he does is chew the pages.

I ask myself over and over, what could I be doing wrong here? Why do I suck so bad at being a father? Maybe fatherhood just isn’t for me! Can I get a refund on this kid?

Yep, you may be thinking, it’s finally happened. All that max effort work has finally exploded something in Dave’s head. He’s absolutely lost it! Why doesn’t he just teach the kid his ABC’s and how to count to ten first and build from there? He can’t start his son out on trig and Moby Dick!

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This is part 3 of a Squatting series by Juggernaut. Here Chad Smith explains the ten steps to great squatting. I am really enjoying this series and it’s already helped me improve my squat.
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As the Juggernaut Squatapalooza rolls on, check out the first two parts of this series if you’re just tuning in:
Part 1: Setting up for a Huge Squat
Part 2: Dont Get Stapled – How to Make it Through Your Sticking Point

The squat, as with all the competitive lifts, requires great strength throughout all the prime movers and great technique. Great squatters have tremendous strength from head to toe; the quads, hamstrings, glutes, hips, abs and entire back must be well developed for success. Total body strength and technique is best developed in concert with each other, so that your technique doesn’t hold back your strength development, nor your strength not being enough to hold proper technical positions.

Key technical points in the squat are…
1-The closer you can put your hands to each other on the bar the easier it will be to have a tight setup. Make sure though that your elbows are inside your hands to maintain tightness. Using a thumbless grip often improves the comfort of a close hand position.

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Next installment of Physique Science Radio with hosts Dr. Layne Norton and Sohee Lee!

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