Fitness http://breakingmuscle.com/taxonomy/term2/2 en The Move Well Project http://breakingmuscle.com/fitness/the-move-well-project <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-move-well-project" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/chrispeilheadline.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This week's guest is Chris Peil, a sports rehabilitation expert, who helps Olympians and the World’s Strongest Man get out of pain and back to performing at their best. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" height="360px" src="https://www.youtube.com/embed/TFxbQx3LEMo" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/the-move-well-project" target="_blank">read more</a></p> at home training Fitness fitness industry fitness motivation hypertrophy olympians olympic weightlifting online coaching online training podcast podcasts professional athlete Mon, 26 Oct 2020 19:31:17 +0000 184621 at http://breakingmuscle.com The Muscle Lab is Open http://breakingmuscle.com/fitness/the-muscle-lab-is-open <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-muscle-lab-is-open" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/codyhaunheadline.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Cody Haun is the epitome of a 21st century strength scientists and he's striking out on his own. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" height="360px" src="https://www.youtube.com/embed/nzj8a-KTHyE" width="640px"></iframe></div> <p>&nbsp;</p> <p>Cody Haun is the epitome of a 21st century strength scientists. As he ventures out on his own, leaving academia for private practice, he is set up to track, analyze, and assess every aspect of your training and nutrition.</p> <p>&nbsp;</p> <p>In this episode, we geek out about:</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/the-muscle-lab-is-open" target="_blank">read more</a></p> bodybuilding elite Elite Programming Fitness growth hacking growth mindset hypertrophy knowledge muscle gain performance podcast workout programming Tue, 20 Oct 2020 22:07:47 +0000 184616 at http://breakingmuscle.com Heavy Suitcase Deadlifts Build Anti-Rotational Control and Strength http://breakingmuscle.com/fitness/heavy-suitcase-deadlifts-build-anti-rotational-control-and-strength <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/heavy-suitcase-deadlifts-build-anti-rotational-control-and-strength" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/heavysuitcasedeadlift.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Exercises like the suitcase deadlift can keep you healthy or help rehab the damage that's already been done. </div></div></div><!--paging_filter--><p>Deadlifts with dumbbells or kettlebells are kind of pointless unless you&rsquo;re doing single-leg variations. <strong>Wrong</strong>.</p> <p>&nbsp;</p> <p>Do you ever try single-arm variation instead of single-leg? Two legs on the ground but just one bell, in one hand, held on the side of your body. This is the <a href="/fitness/why-one-hand-swings-are-king">suitcase deadlift</a>, and in many ways, it trains the same qualities as a <a href="/fitness/build-size-build-mass-stay-functional">single-leg RDL</a>.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/heavy-suitcase-deadlifts-build-anti-rotational-control-and-strength" target="_blank">read more</a></p> core stability cross patterning dumbbells elite athletes Fitness functional strength Kettlebell obliques powerlifter psoas remedial exercises single leg suitcase deadlift transverse abdominal unilateral exercises Tue, 20 Oct 2020 13:37:58 +0000 184611 at http://breakingmuscle.com 5 Ways to Workout With Your Partner http://breakingmuscle.com/fitness/5-ways-to-workout-with-your-partner <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-ways-to-workout-with-your-partner" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/partnerexercise.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Those who train together stay together. </div></div></div><!--paging_filter--><p><strong>There&rsquo;s strength in numbers</strong>. Never is this more true than when it comes to committing to working out.</p> <p>&nbsp;</p> <p>It&rsquo;s the reason people hire <a href="/fitness/what-you-need-to-know-to-choose-a-personal-trainer">personal trainers</a> or sign up for a bootcamp with a friend: <a href="/fitness/ultimately-its-you-and-simple-discipline">Accountability</a>. And what more convenient accountability partner than your intimate partner? If you live with the person, even better.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/5-ways-to-workout-with-your-partner" target="_blank">read more</a></p> ab exercises bodyweight exercise bully dead bug dead bug Fitness hollow rock isometrics planks training partner Mon, 19 Oct 2020 14:55:44 +0000 184196 at http://breakingmuscle.com Maximize Muscularity and Strength; Minimize Risk of Injury http://breakingmuscle.com/fitness/maximize-muscularity-and-strength-minimize-risk-of-injury <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/maximize-muscularity-and-strength-minimize-risk-of-injury" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/jordanshallowpodcast.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Jordan Shallow, the Muscle Doc and founder of Pre-Script, is a chiropractor, strength and conditioning coach, powerlifter and educator. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" height="360px" src="https://www.youtube.com/embed/E56ZzjsSChM" width="640px"></iframe></div> <p>&nbsp;</p> <p>Jordan Shallow is a chiropractor, strength and conditioning coach, powerlifter and educator. He&#39;s the cofounder of <a href="https://www.pre-script.com/" target="_blank">Pre-Script</a>, which operates on the three pillars of mobility, stability and strength.</p> <p>&nbsp;</p> <p>In this episode:</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/maximize-muscularity-and-strength-minimize-risk-of-injury" target="_blank">read more</a></p> bodybuilding elite Elite Programming Fitness growth hacking growth mindset hypertrophy knowledge performance podcast workout programming Wed, 14 Oct 2020 00:31:11 +0000 184581 at http://breakingmuscle.com Getting Schooled on Building Muscle http://breakingmuscle.com/fitness/getting-schooled-on-building-muscle <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/getting-schooled-on-building-muscle" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/christbarakatpodcasthealdineimage.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Chris Barakat is a competitive bodybuilder, educator, and researcher who truly walks the talk. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" height="360px" src="https://www.youtube.com/embed/ncwcXffawkQ" width="640px"></iframe></div> <p>&nbsp;</p> <p>Chris Barakat, MS, ATC, CISSN, is the founder of <a href="https://schoolofgainz.com/" target="_blank">School of Gainz</a> and <a href="https://competitivebreed.com/" target="_blank">Competitive Breed</a>. He is also a competitive natural bodybuilder, researcher, and educator who truly walks the talk.</p> <p>&nbsp;</p> <p>In this episode, we discuss all things muscle building including:</p> <p><a href="http://breakingmuscle.com/fitness/getting-schooled-on-building-muscle" target="_blank">read more</a></p> bodybuilding elite Elite Programming Fitness growth hacking growth mindset hypertrophy knowledge muscle gain performance podcast workout programming Fri, 09 Oct 2020 01:32:45 +0000 184576 at http://breakingmuscle.com The Cossack Squat: Reclaiming Your Baseline Balance http://breakingmuscle.com/fitness/the-cossack-squat-reclaiming-your-baseline-balance <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-cossack-squat-reclaiming-your-baseline-balance" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202009/weightedcossacksquat.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">When the gap in our balance grows too large, we need smart exercises to train the variables that move the meter back to the baseline of a reasonable asymmetry. </div></div></div><!--paging_filter--><p>This uncomplicated exercise not only builds single-leg strength and coordination but also takes care of the instability of the hips that unavoidably creeps in after years of training heavy two-sided movements like squats and deadlifts.</p> <p>&nbsp;</p> <p>We&#39;re not perfectly balanced machines. <strong>One side of our body has more prominent organs in different places than the other side</strong>. <a href="/fitness/single-leg-training-5-exercises-and-a-workout-plan">We have a dominant side</a> that will always be a little stronger and more coordinated than the other.</p> <p><a href="http://breakingmuscle.com/fitness/the-cossack-squat-reclaiming-your-baseline-balance" target="_blank">read more</a></p> adductors asymmetry balance coordination core stability cossack squat deadlifts Fitness fitness hip abduction imbalances mobility movement patterns planes of motion posture range of motion Squat stability strength training Thu, 08 Oct 2020 21:59:15 +0000 184566 at http://breakingmuscle.com The 10 Commandments of Health http://breakingmuscle.com/fitness/the-10-commandments-of-health <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-10-commandments-of-health" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/10commandmentsfitness.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Think of these commandments as a guide to best navigate the world of health and fitness through the information overload on the web and mainstream media. </div></div></div><!--paging_filter--><p>Now God didn&rsquo;t etch these in stone and send them down through the clouds, nor did I perform any miracles like parting the Red Sea. So, in that respect, they&rsquo;re up for debate.</p> <p>&nbsp;</p> <p>But after being in the fitness industry for a while, reading, studying, doing continuing education credit hours on top of training clients, and teaching group exercise classes, I&rsquo;ve gotten a pretty decent handle on how to get fit.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/the-10-commandments-of-health" target="_blank">read more</a></p> cardio commandments energy fiber Fitness fitness Health healthy eating heart disease hydration hypertrophy immune system meditation metabolism obesity crisis posture proteins resistance training Sleep weight loss Wed, 07 Oct 2020 22:16:31 +0000 184571 at http://breakingmuscle.com Can I Train With A Herniated Disc? http://breakingmuscle.com/fitness/can-i-train-with-a-herniated-disc <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/can-i-train-with-a-herniated-disc" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202010/herniateddiscworkout.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Even if you can still exercise, play sports, and move in general with a herniated disc, there are a few precautions and steps you need to take to stop the owie from kicking your butt. </div></div></div><!--paging_filter--><p>Short answer? <strong>Yes</strong>.</p> <p>&nbsp;</p> <p>Before you go rushing to the weight room, we need to take a step back.</p> <p>&nbsp;</p> <p>Even though you can still exercise, play sports, and move in general with a herniated or <a href="/fitness/how-to-safely-lift-and-do-yoga-when-you-have-a-bulging-disc">bulging disc</a>, <strong>there are a few precautions and steps you need to take to stop the<em> owie</em> from kicking your butt big time</strong>.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/can-i-train-with-a-herniated-disc" target="_blank">read more</a></p> back pain back squat bracing Build a Resilient Spine core stability Fitness fitness functional movement good mornings hernia herniated disc hip hinge hip mobility isometrics lunges range of motion spinal injury spine health Tue, 06 Oct 2020 00:34:19 +0000 184561 at http://breakingmuscle.com How Does Resistance Training Rank in Terms of Safety? http://breakingmuscle.com/fitness/how-does-resistance-training-rank-in-terms-of-safety <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-does-resistance-training-rank-in-terms-of-safety" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202009/resistancetrainingsafety.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Here is why resistance training increases athletic performance while reducing relative risk for an injury. </div></div></div><!--paging_filter--><p>A misconception is that weight training and weightlifting (yes, these are two separate entities, more on that later) are dangerous activities and are to blame for several injuries that occur in the gym.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/how-does-resistance-training-rank-in-terms-of-safety" target="_blank">read more</a></p> bench press bodybuilding clean and jerk coaches deadlift Fitness fitness herniated disc olympic weightlifting powerlifting resistance training safety snatch sports injuries weightlifting Sat, 26 Sep 2020 14:48:09 +0000 184521 at http://breakingmuscle.com How to Keep Yourself Upright During a Squat http://breakingmuscle.com/fitness/how-to-keep-yourself-upright-during-a-squat <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-keep-yourself-upright-during-a-squat" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202009/howtostayuprightinasquat.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The 1.25 squat is one of the best ways to practice and train your quads, glutes, and trunk to be active and keep you from falling over at the bottom of your squat movement. </div></div></div><!--paging_filter--><p>We all know we shouldn&rsquo;t look like we&rsquo;re bowing to worship the gym floor when we do a <a href="/fitness/the-secret-to-your-first-squat-is-feeling-great-doing-it">barbell back squat</a>. That&rsquo;s a lot of what you see at gyms, though.</p> <p>&nbsp;</p> <p>So, we do <a href="/fitness/what-does-corrective-exercise-really-mean">corrective exercises</a> that focus on <a href="/fitness/is-stability-training-dumb">building strength and stability</a> for the muscles and patterns that would supposedly keep this from happening.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/how-to-keep-yourself-upright-during-a-squat" target="_blank">read more</a></p> abs back squat coordination core stability corrective exercise Fitness fitness front squats glute strength obliques online training posture quads sensory awareness transverse abdominal upper back Wed, 23 Sep 2020 15:12:20 +0000 184541 at http://breakingmuscle.com The Trifecta of Strength: Powerlifting, Weightlifting, and Bodybuilding http://breakingmuscle.com/fitness/the-trifecta-of-strength-powerlifting-weightlifting-and-bodybuilding <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-trifecta-of-strength-powerlifting-weightlifting-and-bodybuilding" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202009/erichelmsheadline.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This episode is absolute gold for anyone who is a fan of thoughtful strength, a crazy attachment to lifting, and erudite hypertrophy. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" height="360px" src="https://www.youtube.com/embed/Wr6RH9rPVOQ" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/the-trifecta-of-strength-powerlifting-weightlifting-and-bodybuilding" target="_blank">read more</a></p> bodybuilding elite Elite Programming Fitness growth hacking growth mindset hypertrophy knowledge performance podcast workout programming Wed, 23 Sep 2020 01:59:04 +0000 184546 at http://breakingmuscle.com Simple Tips to Transform Your Back http://breakingmuscle.com/fitness/simple-tips-to-transform-your-back <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/simple-tips-to-transform-your-back" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202009/gymsopeningpostcovid19.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The complexity of fully training the back is illustrated by the vast array of machines and attachments available. </div></div></div><!--paging_filter--><p>A big, thick, well-developed back can elevate a physique from good to great. Sadly, the muscles of the back are the ones that most lifters struggle to develop the most.</p> <p>&nbsp;</p> <p>This struggle is partly down to a bias towards training the <a href="/fitness/strong-foundations-building-and-maintaining-a-strong-low-back"><em>mirror</em> muscles</a>, but it is also heavily influenced by poor exercise selection and <a href="/fitness/exceed-your-limits-with-functional-overreaching">rep execution</a>.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/simple-tips-to-transform-your-back" target="_blank">read more</a></p> back exercises back strength banded pulldowns biceps delts external rotation Fitness fitness grip training neutral position Recovery rows scapular stability total training volume training programs upper traps Mon, 21 Sep 2020 13:38:22 +0000 184536 at http://breakingmuscle.com Returning to Your Sport From a Break Is Daunting, But Doable http://breakingmuscle.com/fitness/returning-to-your-sport-from-a-break-is-daunting-but-doable <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/returning-to-your-sport-from-a-break-is-daunting-but-doable" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202009/kickboxing.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Please go easy, slow, and don’t kick your ass for letting it all go and having to start again. </div></div></div><!--paging_filter--><p>As athletes, we have all been sidelined from an injury and then taken it easy when getting back into our sport. But what if you weren&#39;t injured? What if you <em>were on a break,</em> and perhaps it lasted a few years?</p> <p>&nbsp;</p> <p>As competitive athletes, we have a hard time taking it easy. The comparison of the glory days and what you are capable of plays into every workout. The frustration, the pain, the feeling of staring eyes as you gasp for breath, or are walking instead of running. All the while, you are screaming in your head:</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/returning-to-your-sport-from-a-break-is-daunting-but-doable" target="_blank">read more</a></p> at home training beginning cyclist Fitness fitness hip injury movement rest and recovery Swimming Basics total knee replacemnt triathlons Sun, 20 Sep 2020 20:10:45 +0000 184526 at http://breakingmuscle.com The Pelvis When You Run, Viewed From a Whole-Body Perspective http://breakingmuscle.com/fitness/the-pelvis-when-you-run-viewed-from-a-whole-body-perspective <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-pelvis-when-you-run-viewed-from-a-whole-body-perspective" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202009/powerrunningstrength.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The pelvis rotates as you run, which means it needs to move in a multidimensional way. </div></div></div><!--paging_filter--><p>What position should the pelvis be in when you run? It&rsquo;s a question you probably haven&rsquo;t given much thought to unless you&rsquo;re a runner with a performance goal or with an injury.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/the-pelvis-when-you-run-viewed-from-a-whole-body-perspective" target="_blank">read more</a></p> biomechanics femur Fitness fitness functional movement glutes hip extension internal rotation lumbar spine mind-body connection motor control pelvic floor pelvis running si joint stride Wed, 16 Sep 2020 22:33:15 +0000 184506 at http://breakingmuscle.com