Workouts https://breakingmuscle.com/taxonomy/term/2267/%2A en Walls, Bands, and Benches: Adaptable Workouts for Chaos, Limitation, and Variety https://breakingmuscle.com/workouts/walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201808/pushuplegsraisedonbench.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">One wall, one bench, one band - hundreds of ways you could go. Endless days of challenging workouts. Be stoic. Throw out what isn't necessary and free yourself to thrive. </div></div></div><!--paging_filter--><p><a href="/fitness/repetition-is-the-mother-of-all-learning">Routines</a> are essential for sustainable success, but sometimes your plan blows up. When this happens you must remember that exercise is too important to concede defeat. Sure, missing one day&rsquo;s plan isn&rsquo;t the end of the world, but it sacrifices the opportunity to adapt.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety" target="_blank">read more</a></p> at-home exercise bands bench wall drill Workouts Fri, 10 Aug 2018 08:30:00 +0000 181236 at https://breakingmuscle.com The Kettlebell 6 - Teach Yourself the Fundamentals https://breakingmuscle.com/workouts/the-kettlebell-6-teach-yourself-the-fundamentals <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/the-kettlebell-6-teach-yourself-the-fundamentals" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201807/kbswingtutorial.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">Learn the Swing, Clean, Press, Snatch, One Arm Swing and Turkish Get Up with in-depth video tutorials, tips, and skill-building exercises. </div></div></div><!--paging_filter--><div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" frameborder="0" height="360px" src="https://player.vimeo.com/video/276509435" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/the-kettlebell-6-teach-yourself-the-fundamentals" target="_blank">read more</a></p> kettlebell clean kettlebell press kettlebell snatch kettlebell swing kettlebell technique skill development Turkish get up tutorials videos Workouts Mon, 16 Jul 2018 02:59:42 +0000 180946 at https://breakingmuscle.com An 8-Week Longevity-Based Program for Masters Weightlifters https://breakingmuscle.com/workouts/an-8-week-longevity-based-program-for-masters-weightlifters <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/an-8-week-longevity-based-program-for-masters-weightlifters" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201505/screenshot2015-05-28at95247pm.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">Today's over-forty population thrives on competition, and Olympic weightlifting is a perfect outlet. Here's a safe, effective program. </div></div></div><!--paging_filter--><p><strong>With the growing popularity of CrossFit, many people over age 35 have discovered a passion for competition.</strong> Today&rsquo;s over-forty population is not interested in growing old gracefully, and like their younger counterparts, once introduced to the sport, they thrive on competition.</p> <p>&nbsp;</p> <p>Besides running and CrossFit, <strong>weightlifting is one of the few arenas wherein the over-forty athlete can ignite that passion for competition</strong> with loads of local meets and a well-developed masters national circuit already fully in play.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/an-8-week-longevity-based-program-for-masters-weightlifters" target="_blank">read more</a></p> Elite Programming Elite Workout Programs Strength Strength Strength strength and conditioning Workouts Mon, 21 May 2018 09:00:00 +0000 152446 at https://breakingmuscle.com A 12 Week Workout Routine for Older Athletes https://breakingmuscle.com/workouts/a-12-week-workout-routine-for-older-athletes <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/a-12-week-workout-routine-for-older-athletes" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/olderathletedoingsitups.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">A simple to follow, scalable training routine, 3 days a week, 3 months, designed for the mature athlete. </div></div></div><!--paging_filter--><h2>12-Week Fitness Program for Older Athletes: Week 1 - 6</h2> <table> <thead> <tr> <th>Week</th> <th>Day 1</th> <th>Day 2</th> <th>Day 3</th> </tr> <tr> <td>1</td> <td>Bodyweight Strength and Endurance Circuit #1</td> <td> <p>Conditioning Workout #1</p> </td></tr></thead></table><p><a href="https://breakingmuscle.com/workouts/a-12-week-workout-routine-for-older-athletes" target="_blank">read more</a></p> barbells bodyweight exercises conditioning dumbbells GHD kettlebells lunge masters athlete mature athlete pull ups strength program Workouts Thu, 10 May 2018 13:18:32 +0000 180371 at https://breakingmuscle.com Squat/Pull/Press: A 4-Week Strength Challenge https://breakingmuscle.com/workouts/squat-pull-press-a-4-week-strength-challenge <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/squat-pull-press-a-4-week-strength-challenge" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201611/benchpress1200px.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">A 4-week program that puts you on a simple and effective path to serious gains. </div></div></div><!--paging_filter--><p class="rtecenter"><img alt="Squat/Pull/Press: A 4-Week Strength Challenge" class="imagecache-full_width" src="https://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201611/backsquattenseface.jpg" title="Intense athlete doing back squat" /></p> <p>&nbsp;</p> <p>This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/squat-pull-press-a-4-week-strength-challenge" target="_blank">read more</a></p> barbell bench press deadlift pull ups Squat strength strength and conditioning Workouts Thu, 10 May 2018 09:55:38 +0000 169421 at https://breakingmuscle.com Workouts for Fat Loss After 40 https://breakingmuscle.com/workouts/workouts-for-fat-loss-after-40 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/workouts-for-fat-loss-after-40" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/aginggracefully1.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">Just because you're over 40 doesn't mean you have to give up on your fitness goals. </div></div></div><!--paging_filter--><p>Is it just me, or does it seem like all of the talk about fat-loss for the over 40 population is all about pills, powders, and potions? <strong>Why doesn&rsquo;t anybody want to talk about good old-fashioned training and proper, balanced eating?</strong> It&rsquo;s much more common to see remedies from the supplement industry making headlines, versus taking the challenge into your own hands and working toward a more practical and proven solution.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/workouts-for-fat-loss-after-40" target="_blank">read more</a></p> aging body fat fat loss masters athletes workout plans Workouts Wed, 09 May 2018 18:00:00 +0000 169791 at https://breakingmuscle.com 12-Weeks of No-Gym Workouts https://breakingmuscle.com/workouts/12-weeks-of-no-gym-workouts <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/12-weeks-of-no-gym-workouts" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201612/pushupinstreet.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">This 12 week training program is designed for beginner, intermediate, and advanced users. It makes you sweat at any level and combines bodyweight, yoga, and kettlebell exercises. </div></div></div><!--paging_filter--><p>There are no hard and fast rules for what you can and cannot do in mixing different styles into your workout routines. The following routines are meant to either complement or provide a foundation for your weekly regimen, whatever that may be. If you cannot make it to the gym or are looking for a pure home practice you should feel comfortable following this program either way.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/12-weeks-of-no-gym-workouts" target="_blank">read more</a></p> 12 weeks advanced beginner bodyweight exercises intermediate kettlebells no-gym yoga Workouts Wed, 09 May 2018 12:58:51 +0000 169816 at https://breakingmuscle.com Train as a Crew: 12 Weeks of First Responder Workouts https://breakingmuscle.com/workouts/train-as-a-crew-12-weeks-of-first-responder-workouts <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/train-as-a-crew-12-weeks-of-first-responder-workouts" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201703/firstresponder12weekworkout.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">Working out as a team will not only push each member to build their fitness, but enhance teamwork and camaraderie. </div></div></div><!--paging_filter--><p><strong>There&rsquo;s no denying that emergency service workers need to maintain a high level of fitness for the job.</strong> The physical demands they may encounter at a moment&rsquo;s notice can be extreme, so what better way to improve that fitness than to train as a crew? Training with your first responder crew or partner not only improves your fitness, it helps to build camaraderie, and pushes people further than if they were training alone.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/train-as-a-crew-12-weeks-of-first-responder-workouts" target="_blank">read more</a></p> firefighters first responders paramedics police strength and conditioning Workouts Mon, 07 May 2018 13:20:23 +0000 172446 at https://breakingmuscle.com Subversive Fitness: Day 360 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-360-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-360-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/subversivefitnessboxjump.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">This is it, the final day of 360 days of workouts from one of the more innovative coaches out there, Greg Walsh. It's been a heck of a journey. </div></div></div><!--paging_filter--><h2>Day 360 Of 360</h2> <div class="box">Dumbbell box jump:</div> <div class="box">8, 6, 4, 4, 4, 2, 2</div> <p>&nbsp;</p> <p>Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.</p> <p>&nbsp;</p> <div class="media_embed" height="360px" width="640px"><iframe allowfullscreen="" frameborder="0" height="360px" mozallowfullscreen="" src="https://player.vimeo.com/video/268208371" webkitallowfullscreen="" width="640px"></iframe></div> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-360-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Sat, 05 May 2018 14:52:37 +0000 180206 at https://breakingmuscle.com Subversive Fitness: Day 359 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-359-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-359-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/subversivefitnessmace360.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">Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you. </div></div></div><!--paging_filter--><h2>Day 359 Of 360</h2> <div class="box">Mace 360 + extension:</div> <div class="box">3 x 10 @ scaled to ability in each set</div> <p>&nbsp;</p> <p>Rest as needed between sets. When scheme is listed as &ldquo;3 x 10&Prime;, it always refers to &ldquo;Sets&rdquo; x &ldquo;Reps&rdquo;.</p> <p>&nbsp;</p> <p>Today, each rep will feature an extension from the &ldquo;holster&rdquo; position (elbows bent, inside of arms against your body) to arms straight, hold for 3/1000, and return to holster to begin the next rep.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-359-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Fri, 04 May 2018 09:52:22 +0000 180201 at https://breakingmuscle.com Subversive Fitness: Day 358 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-358-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-358-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/subversivefitnesskettlebellclean.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">Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight. </div></div></div><!--paging_filter--><h2>Day 358 Of 360</h2> <p>30 reps of the following kettlebell complex:</p> <p>&nbsp;</p> <div class="box">1 Kettlebell swing clean</div> <div class="box">1 1-arm kettlebell swing</div> <div class="box">1 Kettlebell snatch</div> <div class="box">1 + 1 + 1 = 1 rep.</div> <p>&nbsp;</p> <p>Today:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-358-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Thu, 03 May 2018 10:52:07 +0000 180196 at https://breakingmuscle.com Subversive Fitness: Day 357 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-357-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-357-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/subversivefitnessshortswingkb.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">Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard and get out what you put in. </div></div></div><!--paging_filter--><h2>Day 357 Of 360</h2> <div class="box">Bench press:</div> <div class="box">3 x 3 @ 85% of 2RM</div> <div class="box">3 x 7 @ 60%, each with 3/1000 hold in lock-out</div> <p>&nbsp;</p> <p>Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as &ldquo;3 x 7&Prime;, it always refers to &ldquo;Sets&rdquo; x &ldquo;Reps&rdquo;. Reminder: Position and organized execution always govern weight.</p> <p>&nbsp;</p> <p>Today:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-357-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Wed, 02 May 2018 09:51:52 +0000 180191 at https://breakingmuscle.com Subversive Fitness: Day 356 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-356-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-356-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201805/wolfbrigadesubversivefitnesstgu.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">Match pace with the quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods. </div></div></div><!--paging_filter--><h2>Day 356 Of 360</h2> <div class="box">Turkish Get-up:</div> <p>&nbsp;</p> <p>Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).</p> <p>&nbsp;</p> <p>Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there&rsquo;s money on the line, position and execution always govern weight.</p> <p>&nbsp;</p> <p>Then:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-356-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Tue, 01 May 2018 09:51:32 +0000 180186 at https://breakingmuscle.com Subversive Fitness: Day 355 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-355-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-355-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201804/subversivefitnesspushups.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">Hunt the work, don’t attempt to avoid it. Transition quickly, move aggressively and don’t stop for more than a quick breath. </div></div></div><!--paging_filter--><h2>Day 355 Of 360</h2> <div class="box">Back squat:</div> <div class="box">5 x 7 @ (up to) 70% of 2RM</div> <p>&nbsp;</p> <p>Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as &ldquo;5 x 7&Prime;, it always refers to &ldquo;Sets&rdquo; x &ldquo;Reps&rdquo;. Reminder: Position and range of motion always govern weight.</p> <p>&nbsp;</p> <p>Then:</p> <p>&nbsp;</p> <div class="box">50 Kettlebell back squat @ (minimum) 1/2 BW</div> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-355-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Mon, 30 Apr 2018 09:51:15 +0000 180181 at https://breakingmuscle.com Subversive Fitness: Day 354 Of 360 https://breakingmuscle.com/workouts/subversive-fitness-day-354-of-360 <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/workouts/subversive-fitness-day-354-of-360" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201804/subversivefitnessclean.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">“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. </div></div></div><!--paging_filter--><h2>Day 354 Of 360</h2> <div class="box">Hang power clean:</div> <div class="box">5 x 5 @ (up to) 75% of power clean 2RM</div> <p>&nbsp;</p> <p>Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as &ldquo;5 x 5&Prime;, it always refers to &ldquo;Sets&rdquo; x &ldquo;Reps&rdquo;.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/workouts/subversive-fitness-day-354-of-360" target="_blank">read more</a></p> airdyne dumbbell exercise technique kettlebells mace physical strength and conditioning Subversive Fitness Wolf Brigade Workouts Fri, 27 Apr 2018 09:39:56 +0000 180146 at https://breakingmuscle.com