Fitness http://breakingmuscle.com/taxonomy/term2/2 en Enhance Muscle And Strength With These Sleep Extension Techniques http://breakingmuscle.com/fitness/enhance-muscle-and-strength-with-these-sleep-extension-techniques <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/enhance-muscle-and-strength-with-these-sleep-extension-techniques" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/sleepformuscleandstrength.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">There is a growing body of research on sleep extension and the potential implications on athletic performance. </div></div></div><!--paging_filter--><p>Most of the literature on sleep is regarding restriction and its impact on health and performance. However, there is a growing body of research on sleep extension and the potential implications on athletic performance. It&rsquo;s relatively understood that sleep is a primary contributor to <a href="/category/tags/the-recovery-guide">recovery</a> and performance.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/enhance-muscle-and-strength-with-these-sleep-extension-techniques" target="_blank">read more</a></p> athletic performance blood pressure cognitive ability Fitness heart disease metabolism muscular endurance resistance training respiratory system Sleep sleep deprivation The Recovery Guide Sun, 18 Apr 2021 18:43:41 +0000 184946 at http://breakingmuscle.com Nutrition for Building the Most Muscle Possible http://breakingmuscle.com/fitness/nutrition-for-building-the-most-muscle-possible <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/nutrition-for-building-the-most-muscle-possible" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/nutritionpodcastyt.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">By the end of this episode, you will have all the information you need to plan out your muscle-building diet plan. </div></div></div><!--paging_filter--><div class="media_embed" height="315px" width="560px"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315px" src="https://www.youtube.com/embed/A90mxH50GhY" title="YouTube video player" width="560px"></iframe></div> <p>&nbsp;</p> <p>In this episode, I explain exactly how I think you should eat to build the most muscle possible.</p> <p>&nbsp;</p> <p>Most people train their asses off but build very little muscle. This result is because they are fighting only half the battle.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/nutrition-for-building-the-most-muscle-possible" target="_blank">read more</a></p> bodybuilding elite Elite Programming Fitness growth hacking growth mindset hypertrophy knowledge performance podcast workout programming Sat, 17 Apr 2021 13:29:57 +0000 184966 at http://breakingmuscle.com How To Optimize Your Training for Next Year's CrossFit Open With Former Champ James FitzGerald http://breakingmuscle.com/fitness/how-to-optimize-your-training-for-next-years-crossfit-open-with-former-champ-james <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-optimize-your-training-for-next-years-crossfit-open-with-former-champ-james" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/jamesfitzgerald.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’s some food for thought from James FitzGerald, the 2007 CrossFit games champion, about what to consider to maximize the next 320 days of training for next year's CrossFit Open. </div></div></div><!--paging_filter--><p>For more than 99 percent of those who participated in the 2021 <a href="/fitness/3-barbell-complexes-for-fun-and-profit">CrossFit Open</a> and the quarterfinals, it&rsquo;s back to the drawing board: eleven months of training ahead of you in hopes of improving upon your efforts next year.</p> <p>&nbsp;</p> <p><strong>Have you spent much time thinking about the method you&rsquo;re going to employ to maximize your performance in, give or take, 320 days from now</strong>?</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/how-to-optimize-your-training-for-next-years-crossfit-open-with-former-champ-james" target="_blank">read more</a></p> coaching competitive crossfit crossfit competitions crossfit open double unders Fitness handstand push up handstand walks muscle up nutrition plan sleep quality The Recovery Guide training programs wall walk Wed, 14 Apr 2021 16:01:06 +0000 184986 at http://breakingmuscle.com The Talk Test and the Lactate Threshold http://breakingmuscle.com/fitness/the-talk-test-and-the-lactate-threshold <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-talk-test-and-the-lactate-threshold" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/squatsnatch.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">You just might be able to talk yourself into being fitter and having more endurance. </div></div></div><!--paging_filter--><blockquote class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/CNk8nxXHhbm/" data-instgrm-version="13" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"></blockquote><p><a href="http://breakingmuscle.com/fitness/the-talk-test-and-the-lactate-threshold" target="_blank">read more</a></p> endurance Fitness lactate threshold talk test VO2 Max Mon, 12 Apr 2021 04:27:20 +0000 184976 at http://breakingmuscle.com How to Train an Older Adult http://breakingmuscle.com/fitness/how-to-train-an-older-adult <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-train-an-older-adult" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/robertlinkulyt.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">How to be an athlete forever. </div></div></div><!--paging_filter--><div><iframe frameborder="0" height="360px" src="https://www.youtube.com/embed/fNpRG4p_egU" title="YouTube video player" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/how-to-train-an-older-adult" target="_blank">read more</a></p> bodybuilding elite Elite Programming Fitness growth hacking growth mindset hypertrophy knowledge performance podcast workout programming Thu, 08 Apr 2021 14:16:29 +0000 184971 at http://breakingmuscle.com Why Plantar Fasciitis is More Common Than You Think http://breakingmuscle.com/fitness/why-plantar-fasciitis-is-more-common-than-you-think <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/why-plantar-fasciitis-is-more-common-than-you-think" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/plantarfasciitisboxjump.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">Your feet are a major source of power and the only connection you have to the ground as you take off in a run, a jump, or a major lift. Treat them well. </div></div></div><!--paging_filter--><p>Hasewaga et al (2020) assert that 1 in 10 people will develop plantar fasciitis in their review of <a href="https://pubmed.ncbi.nlm.nih.gov/32785856/" target="_blank">minimally invasive treatment of plantar fasciitis</a>. The term itself is applied to inflammation and micro-tearing of the plantar fascia. Your plantar fascia is a thick band of tissue running along the arch of your foot, from your toes to your heel.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/why-plantar-fasciitis-is-more-common-than-you-think" target="_blank">read more</a></p> fascia feet Fitness jumping olympic lifting plantar fasciitis Recovery rest running Squat Tue, 06 Apr 2021 03:46:00 +0000 184961 at http://breakingmuscle.com 10 Do Anywhere Exercises for Strong Arm Muscles http://breakingmuscle.com/fitness/10-do-anywhere-exercises-for-strong-arm-muscles <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/10-do-anywhere-exercises-for-strong-arm-muscles" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/widerthickerarms.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">Sculpted, thick, wide biceps and arms never go out of style. Fire up those guns and do it without hitting the gym. </div></div></div><!--paging_filter--><p class="rtecenter"><img alt="" class="imagecache-full_width" src="https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202104/biceps.jpeg" /></p> <p>&nbsp;</p> <p><strong>When the weather is great, you want to show some skin</strong>. You didn&rsquo;t hit the gym as often as you wanted to and your arms are looking a little flat. You might want to dedicate some time to do exercises that specifically target your arms to make them sleek, sexy, and sculpted so you are ready to hit the nightclubs, go on vacation with your besties, or look great in photos during an upcoming event.</p> <p><a href="http://breakingmuscle.com/fitness/10-do-anywhere-exercises-for-strong-arm-muscles" target="_blank">read more</a></p> arm strength at-home exercise at-home workouts biceps curls dumbbells Fitness hypertrophy no equipment push ups shoulders stay fit at home triceps Mon, 05 Apr 2021 06:27:37 +0000 180961 at http://breakingmuscle.com Are Ripped Hands Still Cool in CrossFit? http://breakingmuscle.com/fitness/are-ripped-hands-still-cool-in-crossfit <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/are-ripped-hands-still-cool-in-crossfit" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202104/gymnasticgripscrossfit.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">It's CrossFit competition season and that means blisters and cuts. Is it a mark of your determination or just plain silly? </div></div></div><!--paging_filter--><p class="rtecenter"><img alt="" class="imagecache-full_width" src="https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202104/callousedrippedhand.jpeg" /></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/are-ripped-hands-still-cool-in-crossfit" target="_blank">read more</a></p> barbell knurl callouses chalk crossfit crossfit games crossfit open Fitness gymnastic straps liquid chalk ripped hands Mon, 05 Apr 2021 05:38:32 +0000 184951 at http://breakingmuscle.com Does Fish Oil Supplementation Impact Recovery? http://breakingmuscle.com/fitness/does-fish-oil-supplementation-impact-recovery <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/does-fish-oil-supplementation-impact-recovery" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202103/pushpress.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">Fish oil supplements have many proven health benefits, so scientists are researching to ascertain if fish oil can aid in muscle soreness and recovery. </div></div></div><!--paging_filter--><p>Fish oil supplementation has gained a lot of attention for its health benefits. Specifically, supplementation of omega 3 fatty acids has demonstrated positive effects on blood pressure, triglycerides, and heart rate.<a href="https://www.researchgate.net/publication/49643315_Effects_of_B_vitamins_and_omega_3_fatty_acids_on_cardiovascular_diseases_a_randomised_placebo_controlled_trialSUFOLOM3_Collaborative_GroupBMJ2010341c6273101136bmjc6273299304521115589" target="_blank"><sup>1</sup></a></p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/does-fish-oil-supplementation-impact-recovery" target="_blank">read more</a></p> anti-inflammatory creatine eccentric training Fish Oil Fitness heart health jumping squats omega 3 resistance training supplements The Recovery Guide vertical jump Sun, 28 Mar 2021 07:29:47 +0000 184941 at http://breakingmuscle.com Effective Fitness Requires an Intuitive Mindset http://breakingmuscle.com/fitness/effective-fitness-requires-an-intuitive-mindset <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/effective-fitness-requires-an-intuitive-mindset" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202103/thekavadlobrothers.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">If you focus on your training mindset, you will develop more than just physical strength. </div></div></div><!--paging_filter--><p>The key to effective fitness and training is to know yourself. Introspection&#39;s power will allow you to develop a deep sense of understanding for everything you will learn on your journey.</p> <p>&nbsp;</p> <p><a href="/coaches/danny-kavadlo">Danny Kavadlo</a>, with his brother <a href="/coaches/al-kavadlo">Al Kavadlo</a>, is an authority in <a href="/fitness/the-top-5-street-workout-money-moves">calisthenics</a> and fitness.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/effective-fitness-requires-an-intuitive-mindset" target="_blank">read more</a></p> absolute strength american weightlifting at home training calisthenics dynamic balance explosive strength Fitness lifelong fitness mobility self mastery stay fit at home Sat, 27 Mar 2021 20:18:28 +0000 184896 at http://breakingmuscle.com Too Much Rest Or Not Enough? http://breakingmuscle.com/fitness/too-much-rest-or-not-enough <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/too-much-rest-or-not-enough" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202103/toomuchrest.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">Instead of using arbitrary textbook standards or spending money on gadgets to gauge rest times, just breathe. </div></div></div><!--paging_filter--><p>I hated studying for certification tests. Right after college, I took one of the more <a href="/fitness/what-does-certification-mean">reputable certifications</a> for strength and conditioning. While preparing, it wasn&#39;t very reassuring to memorize concepts the test-makers thought was more important than I did.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/too-much-rest-or-not-enough" target="_blank">read more</a></p> alactic certification compound set diaphragmatic breathing fast twitch fatigue Fitness heart rate variability rest rest and recovery strength and conditioning The Recovery Guide Mon, 22 Mar 2021 14:06:43 +0000 184936 at http://breakingmuscle.com Longevity in Fitness http://breakingmuscle.com/fitness/longevity-in-fitness <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/longevity-in-fitness" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202103/johnducane.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">Inspired by conversation with John Du Cane of Dragon Door and Qigong, kettlebells, and fitness. </div></div></div><!--paging_filter--><p><a href="https://www.dragondoor.com/our_difference/" target="_blank">John Du Cane</a> is the author of <a href="https://www.amazon.com/Qigong-Recharge-Practice-Release-Rejuvenate/dp/B000JRAO6O" target="_blank"><em>Qigong Recharge</em></a>, publisher, fitness guru, and accomplished businessman. I was lucky enough to talk to him recently. At first, I thought we would be steering the conversation towards all things kettlebell, and John&#39;s pioneering work on seeding the fitness industry with quality kettlebell trainers, but something else caught my attention.</p> <p><a href="http://breakingmuscle.com/fitness/longevity-in-fitness" target="_blank">read more</a></p> at home training core strength diaphragmatic breathing energy energy systems Fitness kettlebells martial arts posture pushing boundaries qigong resilience self awareness strongman weightlifting Wed, 17 Mar 2021 16:31:56 +0000 184901 at http://breakingmuscle.com Does Protein Distribution Effect Muscle Mass? http://breakingmuscle.com/fitness/does-protein-distribution-effect-muscle-mass <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/does-protein-distribution-effect-muscle-mass" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202103/musclemassprotein.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">Is protein intake or protein distribution a more significant determining factor in developing new muscle mass? </div></div></div><!--paging_filter--><p>When it comes to the accretion of new muscle mass, protein intake is one of the primary variables to consider. Common discussions range from how much protein, protein source and bioavailability, refractory periods, and protein distribution.</p> <p>&nbsp;</p> <p>This article will give a brief distillation of the currently available evidence and offer clear and concise recommendations to optimize <a href="/fitness/find-the-missing-links-to-better-performance-and-physique">protein distribution</a> throughout the day and maximize your results.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/does-protein-distribution-effect-muscle-mass" target="_blank">read more</a></p> bodybuilder calorie burning Elite Programming Fitness hypertrophy immune system leucine protein protein synthesis rebuilding resistance training The Recovery Guide Wed, 17 Mar 2021 00:28:54 +0000 184931 at http://breakingmuscle.com The Yin and Yang in Strength Training to Optimize Balance http://breakingmuscle.com/fitness/the-yin-and-yang-in-strength-training-to-optimize-balance <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-yin-and-yang-in-strength-training-to-optimize-balance" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202103/balanceintraining.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">Understanding energy, yin and yang, and how we are all continually chasing balance. </div></div></div><!--paging_filter--><p>I started writing for Breaking Muscle several years back, and I have had an agenda the entire time. In an attempt to get me established as someone with some strength chops, the good folks on the editing team thought it would be a better idea to ease up on the articles centered around the mysterious, esoteric, and unconventional.</p> <p>&nbsp;</p> <blockquote><p>&ldquo;Help them understand you know what you are talking about when it comes to training, and then they will be more willing to listen to some of your more fringe ideas.&rdquo;</p></blockquote> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/the-yin-and-yang-in-strength-training-to-optimize-balance" target="_blank">read more</a></p> anxiety balance energy explosive strength finding balance Fitness healing healthy eating hydration imbalance meditation psychological stress qigong stress systems Traditional Chinese Medicine Tue, 16 Mar 2021 15:46:24 +0000 184926 at http://breakingmuscle.com Avoid Burnout On The Way To Your BJJ Black Belt http://breakingmuscle.com/fitness/avoid-burnout-on-the-way-to-your-bjj-black-belt <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/avoid-burnout-on-the-way-to-your-bjj-black-belt" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202103/sophiamcdermottblackbeltbjj.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">Many chronically overtrained BJJ athletes come my way with burnout, and to top it all off, they are frustrated because they can’t lose weight even with all the training. </div></div></div><!--paging_filter--><p class="rtecenter"><img alt="" class="imagecache-full_width" src="https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202103/1sophiamcdermott.jpg" title="Sophia McDermott Drysdale" /></p> <p>&nbsp;</p> <p>In the culture of <a href="/fitness/surviving-socially-the-beginner-phase-of-bjj">Brazilian Jiu-Jitsu</a>, it is encouraged for the athletes to train more and more. Athletes are training Jiu-Jitsu every evening, lifting weights every morning or vice versa, and doing two sessions a day at least five to six days a week.</p> <p>&nbsp;</p> <p><a href="http://breakingmuscle.com/fitness/avoid-burnout-on-the-way-to-your-bjj-black-belt" target="_blank">read more</a></p> BJJ bodybuilding burnout cardiovascular fitness energy systems explosive strength Fitness fitness nutrition jiu-jitsu muscular endurance periodization proprioception The Recovery Guide weightlifting Sun, 14 Mar 2021 15:34:00 +0000 184911 at http://breakingmuscle.com