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NPC competitor Nick Justice takes you through a back workout and gives you tips and tricks for your training.
 
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Looking forward to our travel and meet up plans in 2024 we stumbled on footage from the vault 2019 when we went to China. If you get the chance to travel or meet up with us or just visit new gyms and new countries yourself, take the chance and DO IT! Traveling and experiencing the world, different cultures and different gyms and lifting cultures is one of the best parts of living.Here are some travel and training highlights from Beijing and Shanghai.
 



Take a look at this flashback to Armbrust Pro Gym in Denver, Colorado. This is the first workout with a lighter Brett Wilkin and Branch Warren.
Watching these dudes set for set will teach you how to level up your own intensity.
It is called RAW for a reason. There is some shaky, over exposed and imperfect video from time to time. We run and gun these workouts that happen simultaneously with multiple athletes. What happens happens real and unvarnished.
We will be coming at you all with a ton of new content here in January. Dennis Wolf, Jose Raymond, New 212 Olympia Champion Keone Pearson, Stuart Sutherland and Jordan Hutchinson will be coming to town ready to show what they do best and how to level up your own game.
 



Blake and Luke take us through some of the cues they each use and methodology around how they execute their back training.
 



This throwback was a shocker...
Johnnie and Branch literally did press after press and fly after fly with the same tag team intensity they have become iconic for.
Their isn't any science book that shows a correlation with their method BUT its hard to argue with the end result of the look these guys achieved.
Here is a RAW look at the volume and intensity in classic Branch and Johnnie + Metroflex style.
 



Johnnie Jackson and Jordan Betz (Down Range Strength on instagram) are here at Canon Air Force Base. This is Day 2 meeting some of the pilots and operators that are practicing Jordan's programming. Jordan sets up a badass tour that includes and crash course simulator flight, checking out another training facility on base and then getting to check out a gun ship. Johnnie and Jordan explain their initiative behind visiting the base and improving the longevity, strength and performance of these operators. Stay tuned for The World's Strongest Operator event held in conjunction with the Johnnie O. Jackson Classic this August.
 



To train with Branch and Johnnie you have to commit to the WHOLE workout. You can survive the volume and pace for a couple exercise BUT these guys do ALL of the exercises. Johnnie and Branch link up with the BEAST from the East at his gym. Check out this look back at training back at Beast Limit Power gym in Beijing.
 



SAM SULEK, FOUAD ABIAD & BEN CHOW TRAIN LEGS AT THE HOSSTILE GYM
 



Justin Abbott and Pete Hartin are 7 weeks post NPC Nationals. Both competed in the Superheavyweight class with Justin winning and earning his pro card.
We get some background on these guys up until this point:
Pete got started in powerlifting then took to bodybuilding for the past 3 years, is a full time police officer and has a family.
Justin started training as a bodybuilder in high school while playing football and soccer. His coach wouldn't allow players to leave the dorm after practice SO Justin quit because he couldn't train. Justin did his first competition in 2018 and turned pro this last year. He starts his offseason and will pick a pro show in 2024.
 



SAM SULEK, BEN CHOW & FOUAD ABIAD TRAIN BACK AT THE HOSSTILE GYM
 



Is this the most volume ever done in bodybuilding training?Branch and Johnnie were notorious for the sheer volume of their workouts. What do you all think of this being 1 week out and 5 weeks out?
 



In this conversation, Antoine, Justin, and Nick discuss their daily routines and the challenges of not training. They also talk about finding relief in TV shows and video games, with a particular focus on the show 'The Boys'. The conversation then shifts to meal timing and frequency, as well as the benefits of a five-meal-a-day approach. They also discuss the preparation for bodybuilding competitions and the importance of recovery. The conversation concludes with a discussion about food sensitivity tests and the impact of certain foods on digestion. The conversation revolves around food preferences, including a discussion about sauerkraut and buckwheat. The participants share their love for fast food and the satisfaction of eating cheap, shitty pizza. They also talk about the impact of age on waist size and strategies for maintaining a small waist. The conversation touches on the effects of whey protein on digestion and the illusion of a smaller waist through wider body parts. They also discuss carb loading strategies and the influence of Instagram algorithms on food cravings. The conversation concludes with a discussion about post-show regrets and the clarity that comes after indulging in food.
 



FINAL ARNOLD PICKS | Fouad Abiad, Seth Feroce, Iain Valliere, Mike Van Wyck & Paul Lauzon | BC #156
 
 
 



Doing what others won't over and over and OVER...
This is a message revisited from Branch Warren and Johnnie Jackson.
 



Sam Sulek, Jacob Robichaux & Nick Justice get a back workout in at American Barbell while in Columbus, Ohio, for the 2024 Arnold Sports Festival.
 



Hunter Labrada is at an all time high bodyweight and is feeling better than ever thanks to checking his gut health. He explains how he pushed his body to the limit last season and symptoms pointed to his gut. Since fixing it all, he has been able to eat less and absorb more.
Hunter is joined in town by Brett and Ivana Wilkin along with their baby Mili. Brett joins Roy Evans and Hunter to train arms at the Labrada HQ gym and that wraps up this update with Hunter.
 



What is "optimal" is a term thrown around a lot these days. Isolating a range of motion on the body so you can further isolate the target muscle. We get it, you want to be efficient and thorough with your energy BUT you should take advantage of learning HOW to lift with intent (which usually means free weights) ie. gaining proprioception and control while targeting a muscle while using your body to grip, stabilize and execute the range of motion. It is safe to say that not 1 of todays top bodybuilders DIDNT get their start and build there base without free weights and learning to just "grip and rip" through a workout BEFORE learning to isolate oPtImAlLy.

Here IFBB Pro Leland Devaughn Jr. takes us through and old school technique of training chest with back along with explaining cues to "activate" his lats and "keeping the energy" going with his lifts as heavy as possible.
 



IFBB Pro Hunter Labrada puts Sam Sulek through a leg day.
 

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