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The Bikini Champion’s Leg Workout

2012 Bikini Olympia champion Nathalia Melo-Wilson collaborates on this article to dispel the silly nonsense on social media by insta-starlets peddling body weight booty building exercises. The champion bikini competitor demonstrates the heavy compound lifts she uses to build her legs.

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The Full-Body Dumbbell Workout Plan

My full-body dumbbell workout articles(part 1 and 2) were so popular during the pandemic and gym closures, T-Nation revamped and shared them again with a little updating.

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The Full-Body Dumbbell Workout Plan 2

My full-body dumbbell workout articles(part 1 and 2) were so popular during the pandemic and gym closures, T-Nation revamped and shared them again with a little updating.

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4 Updated Training Principles To Keep You Muscular

The golden age of bodybuilding (think Arnold Schwarzenegger before Terminator and Predator) produced much of the training wisdom that trickled down to everyday lifters in commercial gyms. They were ahead of the curve and the science, figuring out a lot of what you use in today’s workouts. Many of the classic ideas also missed the mark but live on in the gym next to you.

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This High-Level Athletic Program Is Built For Athletes Of All Levels

What’s your reason for training? Are you active with multiple sports looking to improve performance? Or are you the weekend beer league warrior who doesn’t want to lose a step to the younger guys but also doesn’t want to be dragging himself out of bed in DOMS-induced agony for the following week? Or maybe you just don’t want to be winded climbing a flight of stairs.

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Build More Muscle With Seated Overhead Press

Here is a guide of how to build shoulder muscles with seated overhead presses.

Want to optimize your barbell overhead press for building muscle? Here are four form fixes to get the most training effect while minimizing fatigue and injury risk of the shoulders.

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The 6 Types of Squats Every Lifter Should Master

Here’s my latest article on T-Nation, this time a collaboration with Charley Gould:

Squatting is a fundamental movement pattern, but we usually picture a barbell across the back when we think squats. There are far more options, often better suited to different lifters at different experience levels or with different goals.

Here are six squat versions every lifter should master.

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The Best Leg Workouts With Dumbbells For Strength, Fat Loss, Muscle, And More

There are a handful of reasons why a lifter may choose dumbbells over other free weights. Limited resources, insufficient space, and the need for versatility make dumbbells a popular implement for home gyms. And because they’re generally lighter than barbells and allow your limbs to move more freely, dumbbells are considered to be joint-friendly.

Most lifters associate dumbbell training with chest pressing, curls, and rows while thinking of barbells for heavy squats and deadlifts. But dumbbells, when used effectively, can strengthen and add mass to your legs as effectively as any other tools in the gym. Here are five dumbbell-based workout programs to carry you through your lower-body training.

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How to Squat: A Complete Head to Toe Guide

Squats are your training program’s foundation, but are you doing them right? Tour any commercial gym. You’ll see shallow, knee-caving pseudo-squats. Hint: That’s not how to squat.

To optimize muscle growth and allow a lifetime of injury-free training, you may need a few tweaks to your squat form… or you might need a complete overhaul. Here’s a bottom-up breakdown of how to set up and execute your squat.

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6 Rules for Guaranteed Bigger Calves

Much of the myth of hard-to-grow calves is that few people do the training right. Even fewer are willing to smash calves with the kind of training frequency, volume, and long-term consistency needed to make meaningful progress.

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Content 101 : Create More And Consume Less

Are you afraid of being exposed as unqualified in that podcast or YouTube channel you’ve always dreamed of starting?

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5 Muscle Growth Eating Strategies For Hardgainers

For those willing to commit to the lifestyle, we can pave an easier path with practical eating strategies to pack on lean muscle.

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8 Ways Personal Trainers Can Get Kids to Love Fitness

Imagine children growing up seeing gyms as normal instead of as intimidating places they struggle with as adults.

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How In-Person Trainers Successfully Adapt to Online Coaching

Experienced in-person coaches are often victims of our own success.

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How to Lift Forever: 6 Bulletproofing Exercises

Fix Your Scapular Movement and Hip Flexion

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5 Essential Questions About Your Training

When was the last time you thought “why am I doing this exercise?” “Why is my program structured this way?”

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The Not So Sexy Truth About Training To Failure

Coaches and athletes love arguing about everything training and nutrition

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Tip: The Single Kettlebell Workout

Train your whole body with one piece of iron. Here’s how.

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The Full-Body Dumbbell Workout Program 2

Train Without a Gym

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5 Lies You Tell Yourself Why You Aren’t Creating And Sharing Content

You’re holding back your thoughts and ideas.

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The New Essential Leg Exercise

Three Strength Coaches Weigh In

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Referral Mastery: Playing The Long Game

Referral Mastery: Playing The Long Game

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How to Build Big Shoulders, Minus The Pain

5 Presses for Irritated Shoulders

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6 Reasons To Stay In The Fitness Industry

Have you ever stressed over the security and stability of your personal training income?

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How 6 Successful Coaches Built Their Social Media Following

Large social media followings are often dismissed as the domain of sleazy fitness influencers.

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7 Things I Wish I Did Earlier In My Career

No successful path is unobstructed.

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Tip: The Giant Set For Giant Shoulders

Oh man, this is gonna hurt.

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The Full-Body Dumbbell Workout Program

Build Muscle With Limited Equipment

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What You Don’t Know About Calf Training

4 Exercises for Bigger Calves & Bulletproof Ankles

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The World Has Changed and So Have The Rules For New Online Coaches

“You can’t train online unless you’ve coached in person for four years.”

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How to Keep Building Your Busted Shoulders

3 Strategies to Train Through Shoulder Pain

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Tip: The Best Leg Exercise You’ve Never Tried

This knee-friendly quad killer allows you to load heavier and really focus

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Tip: Two EZ Ways to Build More Muscle

Build your back and legs with this easy and convenient equipment swap.

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Tip: The Smart Way to Plan Your Back Workouts

Make back day even better. Here’s how.

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Death to Small Quads

The Twice-Per-Week Specialization Plan

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Tip: Easy Ways to Do the Hardest Ham Exercise

This hamstring move is notoriously brutal and it usually requires a partner.

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Tip: Two Sumo Deadlift Myths, Destroyed

If you want to pull more weight with better form, don’t fall for these lies.

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Arm Day Annihilation

5 Supersets for Big Biceps and Triceps

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How to Build Big Legs With Bad Knees

The 5 Exercises You Need

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The Ultimate Shoulder Day

Fix Your Overhead Press and Build Your Delts

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