Michael Warren, Author at T NATION

Tip: 5 Ways to Stay Motivated... Forever

Michael Warren — Sun, 09 Dec 2018 18:00:00 +0000

1. Chase a New Goal or Target One of the most common mistakes newer lifters make is not having a clearly defined goal or target. But not experienced lifters. They'll always have a target, whether that's a competition, an event, or just competing against their own previous PRs. To keep the fire burning, look for

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Tip: 5 Facts About Fat You MUST Remember

Michael Warren — Wed, 15 Aug 2018 11:00:00 +0000

Why Fat Is Your Friend Fats are the best source of energy for the human metabolism. They also help provide the raw materials for all sex hormones, and they don't influence blood sugar. Here are 5 reasons why fat is our friend: Fat regulates our appetite. It helps us feel satisfied. Fat provides long lasting

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Tip: 3 Unexpected Ways to Get Lean

Michael Warren — Mon, 30 Jul 2018 15:00:00 +0000

Do these three things to get a handle on your diet and lose fat: 1. Trigger Mindful Eating How often do you actually connect with your food and eat with awareness? Traditionally, people used to say grace before eating, and similarly other religions would have their own ritual before meals. Regardless of your beliefs, there

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Tip: Preacher Curl Supersetted With Dumbbell Curl

Michael Warren — Sat, 07 Jul 2018 17:15:00 +0000

Complete 8 reps on the preacher bench with the EZ bar. Then transition straight into seated dumbbell curls, working one arm at a time, progressively increasing the number of reps from 1 rep each side, 2 reps each side, 3 reps each side, and then finally 4 reps each side. The progressive building of reps,

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Tip: Spider Curl, Slow Negatives and Iso Holds

Michael Warren — Fri, 06 Jul 2018 17:15:00 +0000

Spider curls hit the short head of the biceps. The big advantage of spider curls over the preacher curls is the constant tension, especially at the top portion of the movement. The slow negatives allow more time under tension during the eccentric or lowering phase, where we can handle more load. Here's an additional twist:

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Tip: The Forgotten 6x6 Protocol

Michael Warren — Wed, 13 Jun 2018 11:00:00 +0000

6 x 6 With 30-Second Rests This is a great set/rep scheme for size gains. It's a scheme popularized by Vince Gironda, and one which he used with the very first Mr. Olympia, Larry Scott, and many others. It's based on a high training density (doing a lot of work in a shorter amount of

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Tip: Seated Cable Rows with Iso Holds

Michael Warren — Sun, 10 Jun 2018 17:15:00 +0000

Isometrics are one of the most underused training methods for creating high amounts of tension and stress in the muscle. Isometric training produces a greater level of activation than any other type of contraction. One of the main benefits is that the body is able to activate nearly all the available motor units, something that's

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Tip: One-And-A-Quarter Reps for Triceps

Michael Warren — Sat, 09 Jun 2018 17:15:00 +0000

This is a great set-extending strategy that'll give you a bigger pump and faster muscle growth. You'll usually see people doing this with squats, but try it with the chest press, shoulder press, triceps extension, and row variations. The basic principle of the one-and-a-quarter rep is that it places more work in the disadvantageous or

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Tip: Continuous-Tension Dumbbell Bench Press

Michael Warren — Thu, 07 Jun 2018 17:15:00 +0000

Working your muscles through a full range of motion is almost always a good idea. It'll develop your muscles to their greatest potential and accelerate your gains. However, there are a couple of things you must consider. It's important to keep tension on the working muscles and increase the time under tension for each and

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Tip: The Breakfast and Dinner Trick

Michael Warren — Wed, 06 Jun 2018 11:00:00 +0000

Here are two protocols I use to stay lean even when I'm not on a specific diet: 1. The Meat and Nut Breakfast Breakfast is the most important meal and what you eat sets up your entire neurotransmitter production for the day. The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most

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