TJ Kuster, Author at T NATION https://www.t-nation.com/author/t-j-kuster/ T Nation Articles Wed, 17 May 2023 15:59:34 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico TJ Kuster, Author at T NATION https://www.t-nation.com/author/t-j-kuster/ 32 32 Mobility Exercises for Lifters Who Hate That Crap https://forums.t-nation.com/t/mobility-exercises-for-lifters-who-hate-that-crap/278022 Sun, 06 Mar 2022 13:00:10 +0000 https://www.t-nation.com/?p=93604 Mobility Exercises: The Loaded Stretching Solution For most lifters, mobility exercises are an afterthought. Fortunately, there's a fast, effective, and more fun way of improving range of motion: loaded stretching. It's the "lifter's way" to mobilize yourself throughout the range of motion you'll need to access when you start the workout. You want your muscles

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]]> 4 Pro Tips For a Fast Workout https://www.t-nation.com/training/fast-workout-tips/ Sat, 06 Nov 2021 12:00:19 +0000 https://www.t-nation.com/?p=89966 You probably can't spend your entire day in the gym. You need to get in, get your stuff done, and get out. A fast workout is not an option; it's a necessity. Getting it done will be even harder if you're training in a commercial gym at peak hours. This makes it all the more

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]]> 5 Things Only Dedicated Lifters Understand https://www.t-nation.com/training/things-only-dedicated-lifters-understand/ Sun, 12 Sep 2021 12:00:49 +0000 https://www.t-nation.com/?p=88169 Training wisdom doesn't come from a book. It comes from years of dedication and putting copious amounts of sweat and effort into your training. While being well read or having a high-level degree in an exercise science will make you more intelligent about training, true wisdom only comes from years of practicing your craft. Wisdom

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]]> 3 Stupid Things Stupid Lifters Argue About https://www.t-nation.com/training/stupid-things-lifters-argue-about/ Wed, 18 Aug 2021 12:00:34 +0000 https://www.t-nation.com/?p=87753 Being a dogmatic D-bag is no way to go through life. But read the comment section on any fitness page, and you'll find disagreeable people who get bent out of shape when anyone does anything different than them. While there's room for healthy debate, some people take new ideas, exercises, and even equipment selection as

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]]> Find and Fix Your Ugly Mobility Issues. Right Now. https://www.t-nation.com/training/test-your-mobility-overhead-squat-screen/ Sun, 08 Aug 2021 12:00:28 +0000 https://www.t-nation.com/?p=87238 Some lifters need more mobility work in their warm-up to prevent an injury from occurring. Others can get away with a faster warm-up if their mobility is adequate. Which type of lifter are you? The quickest way to tell is by performing an overhead squat with a PVC pipe or dowel. Stand barefoot with your

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]]> A 5-Minute Fix for Neck and Back Pain https://www.t-nation.com/training/how-to-fix-neck-and-back-pain/ Thu, 15 Jul 2021 12:00:12 +0000 https://www.t-nation.com/?p=87031 Neck and back pain affects millions. If you're serious about fixing it, it's essential to address the underlying cause. What's the Underlying Cause? Most people only get the chance to train an hour per day three times per week, and about 80 percent have jobs where they're sitting for eight hours a day. To compound

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]]> Are You Making These 3 Rookie Squat Mistakes? https://www.t-nation.com/training/beginner-squat-mistakes-to-avoid/ Thu, 13 May 2021 12:00:15 +0000 https://www.t-nation.com/?p=85829 The squat is arguably one of the most beneficial lifts you can do to increase overall strength and muscular development. Like any exercise, learning the basic setup and pattern is critical to preventing injury. While not everyone's squat will look the same, there are some rookie moves you should avoid to keep yourself safe and

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]]> Tip: The Thermic Effect of Every Macronutrient https://www.t-nation.com/lean-built-eating/thermic-effect-of-food-protein-weight-loss/ Tue, 11 May 2021 11:00:48 +0000 https://www.t-nation.com/?p=85778 The thermic effect of food (TEF) is the energy expenditure above the body's resting metabolic rate due to the cost of processing food for use and storage. Basically, your body has to burn calories to break food down. Your system has to work much harder to assimilate nutrients that aren't processed. The TEF of food

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]]> Tip: The Mifflin-St Jeor Calorie Equation https://www.t-nation.com/lean-built-eating/mifflin-st-jeor-calorie-equation-weight-loss/ Tue, 04 May 2021 11:00:53 +0000 https://www.t-nation.com/?p=85746 Need to lose some body fat? Here's how to get started: Step 1: Calculate Your RMR Start with an equation to "ballpark" the number of calories you should be consuming daily. These equations aren't 100 percent accurate, but they're a good starting point. The Mifflin-St Jeor equation to calculate resting metabolic rate (RMR) has been

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]]> Tip: 3 Exercises for Unbreakable Shoulders https://www.t-nation.com/training/exercises-for-unbreakable-shoulders/ Tue, 20 Apr 2021 11:00:00 +0000 https://www.t-nation.com/?p=85355 The shoulder is the most complex and mobile joint in your body. It allows for an awesome range of motion which gives you the ability to accomplish feats of power, strength, and balance. The drawback? When a joint has that much range of motion, it tends to become unstable or injured. Here's how to keep

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