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4 Must-Try Machine Hacks For Leg Day

Jump-start your leg day and build more muscle with these unique takes on machine exercises from Cellucor athletes Jen Jewell and Calum von Moger!

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1
Ask The Siege: How Do I Build Bigger, Rounder, Stronger Shoulders?

My approach to training balanced shoulders varies from client to client, but I usually prescribe a routine based around the medial and rear deltoids. By putting some extra focus on the middle and rear head of your delts, you'll add shape and size you didn't even know you could have. Hitting your delts in this way will also increase your strength so you can officially come out of the wuss zone.

2
shawn ray on Twitter

The 1st 2017 NPC Overall Bodybuilding Champion, Ramil Valbuena #shawnrayhawaiianclassic #npc #hawaii @GenerationIron @NPCUSA pic.twitter.com/OKDm7foxLE

3
Chest Training for Natural Guys | T Nation

This is a more advanced technique, but it works wonders for chest development and increasing shoulder mobility. To do it, start with a light pair of dumbbells and get into the bottom position of a neutral-grip dumbbell press. Concentrate on getting the elbows as low as possible while lifting your chest up as high as possible. Hold this for 60-90 seconds and make sure you feel the stretch in your chest, not your shoulder joint.

4
Lean vs. Shredded: The Cold Hard Truth | T Nation

Getting shredded is one of the toughest things you'll do, but the rewards are completely worth it. It'll teach you a lot about yourself and the lessons you learn will carry over to all parts of your life. When you're in real shape, there's no better feeling. At least for the weird ones who thrive off pushing their body to places it doesn't want to go to.

5
Ditch the Barbell for Big, Healthy Shoulders | T Nation

But there's a problem. You spend all day hunched over your computer like a Neanderthal and you have the mobility of a fork. Even worse, you've got beat up shoulders from imbalanced training, and an old injury or two. Your shoulders desperately need work, but every time you do barbell overhead presses, it feels (and sounds) like someone dumped gravel into your synovial fluid.

6
Tip: 5 Damn Good Reasons to Use This Spice | T Nation

Piperine, a constituent of black pepper, causes muscles to burn more glucose and fat during exercise. The study, reported in Nutrition & Metabolism earlier this year, was done on mice but there's good reason to think it would work the same way on us human types. The human equivalent of piperine for a 175-pound man would be about 40 mg, and you can get that much in about 1.3 grams of pepper (white or black).

7
Tip: Walk This Way to Burn More Fat | T Nation

Another study looked at how the brain activates in response to walking in an urban setting as compared to walking in the woods. They found that the areas of the brain most commonly associated with depression and anxiety showed significantly less neural activity in the woods than in the city. A nature walk seems to be a stress buster.

8
Tip: Follow the Polyphenol Diet, Become Immortal | T Nation

There's probably more than just a few of you who, in a fit of pique, want to say the hell with it all and just eat Milk Duds until they kill you and then leave instructions to be buried under a huge headstone shaped like a hand giving the finger. That's understandable.

9
Tip: The Vitamin Problem That Kills Your Boner | T Nation

Erectile dysfunction has many causes, but here's one that you don't hear much about. Sorry, vegans, this is especially bad news for you.

10
Tip: For Big Pecs, Do This After Bench Pressing | T Nation

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

11
Tip: The Bench Press is a Whole-Body Exercise | T Nation

The bench press is a staple. However, one point to emphasize is that you should make the bench press a whole-body lift, not just a chest/triceps/delts lift. This is important for performance and safety, but also for milking the lift for all it's worth!

12
Tip: A Simple Mobility Drill for Healthy Shoulders | T Nation

Spending a lot of time working on imbalances and doing corrective exercises probably isn't high on your list of favorite gym activities. You'd rather be lifting heavy stuff. But there are a few simple things you can do to help you avoid picking up silly injuries. This is one of those things.

13
MusclePharm Wreckage at Bodybuilding.com - Best Prices on Wreckage!

This is by far my favorite pre-workout to date. I’ve used many & they were beginning to seem like I had simply bought nothing more than snake oil. Wreckage however is legitimately backed by science & they spared no expense on the patented ingredients they used in their forumation. The cardiovascular stamina, the muscular endurance and especially the pumps/vascularity I received just in my warm up alone was like nothing I’ve ever felt before, and the pumps stay with you ALL DAY LONG!! Definitely More intense workouts & much faster recovery in-between sets as well. Not only does it perform to expectations and beyond but sour candy is ridiculously delicious. Definitely the best Pre on the market right now, and very much so worth the wait!!

14
Tip: HIIT It or Quit It? | T Nation

Several studies have shown that HIIT results in only slightly more EPOC than continuous cardio, and there's really no advantage either way in terms of EPOC or fat metabolism following training. The fact is that either training style will have positive results in these areas, and it doesn't much matter which style you choose. (Of course, HIIT may be a better option if you're short on time.)

15
Tip: Stand Up While Training These Muscles | T Nation

The muscles in the lower back don't seem to care if you're sitting or standing while doing overhead presses. However, it matters a great deal to both the rectus abdominis (your six pack) and the obliques. Doing standing overhead presses with dumbbells where both arms work together activates the rectus abdominis muscles, while doing them standing and working one arm at a time makes the obliques work harder.

16
Heavy Triceps Training for Maximum Muscle

We are all so accustomed to training isolation, or single-joint movements, in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles—delts, biceps, triceps, etc.—can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

17
Instagram post by Shawn Ray • Nov 5, 2017 at 12:01pm UTC

18
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Stock up with BUY 1 GET 1 FREE deals on these best sellers!

19
Sagittarius Horoscope for Sunday, October 29, 2017

Sunday, October 29, 2017 - You’re happy to hang out with your friends today, expecting to share adventures wherever you may roam. However, it might be difficult to get along with others if your agenda differs from theirs. At first, you remain quiet since you don’t want your preferences to hijack the fun. But a minor annoyance can quickly build into resentment now, triggering an emotional outburst as you try to set things straight. Don’t wait for your feelings to take over; discuss a possible compromise as a proactive measure. Mythologist Joseph Campbell wrote, “Regrets are illuminations come too late.”

20 Official Muscular Development Magazine

See more of Official Muscular Development Magazine on Facebook

21
Instagram post by Shawn Ray • Nov 5, 2017 at 12:42am UTC

22
Tip: Real Experts vs. Self-Proclaimed Experts | T Nation

Do research with their current clients. I've had many potential clients email some of my clients or drop in at their facility asking for feedback on my service, and I expect this will happen many more times in the future. It only takes a few minutes of your time to do the research that may determine whether or not you invest in the services of an online coach.

23
Instagram post by Shawn Ray • Nov 3, 2017 at 3:58pm UTC

24
Tip: The Squat You Should Be Doing | T Nation

"Zercher" just means that the bar is held in the crooks of the elbows and the arms are flexed to prevent it from dropping. So you can do Zercher squats, Zercher deadlifts, and even Zercher carries. And with the squat version, you can do anything with it that you do with a normal squat: 1 RMs, accommodating resistance (chains and bands), etc.

25
Reflecting on Strong(er) Business: elitefts Fitness Professionals Summit

It was a great presentation to close off with because quality service and attention is what elitefts provides to everyone. When I signed up for the event, I knew it was going to be top-notch — not only the event but also the social interaction afterward. As good as the information provided at these events is, most of the best moments come in the hallways and social gatherings. I missed the social event during the Sports Performance Summit in February and made sure I would not do that again.

26
4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

27
Flex Wheeler on Twitter

Let's Get It! Use code “Flex 10” to get 10% off your Gripped V3 Headphones #grippedfitnessaudio pic.twitter.com/k1S1jmSPuT

28
T NATION on Twitter

This competitor didn't place well in his Men's Physique show. Experienced lifters are reviewing his weak points: https://forums.t-nation.com/t/6-1-85kgs-27y-o-8-9-bf-feedback-please/235379 … pic.twitter.com/Pft8AptPy3

29
shawn ray on Twitter

It'sssss SHOWTIME!! NPC Shawn Ray Hawaiian Classic in Honolulu, Hawaii and The BIGGEST SHOW OF THE YEAR! At The Modern Honolulu Hotel! pic.twitter.com/reDTqQgwwP

30
11 times Dolph Lundgren broke Instagram with his knockout workouts

Walking, or running in the sand is great for your legs and your whole body. Why do you think the Brazilians have those tight, muscular bodies? If you don't have a beach near, try to walk somewhere with a soft surface, like a football field, or a park. Hard surfaces take a toll on your joints. The softer the surface and the thinner the shoes, the better. Your bare feet making contact with the earth has a healing quality. Plus the view and the fresh air... you can't beat it! They say that mailmen have a longer life span than most. They walk everyday, pretty far, at a normal pace, up and down stairs and get plenty of fresh air. Photo: @danielsaxlidphotography

31 Shawn Ray

See more of Shawn Ray on Facebook

32
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

33
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

34
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

35
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

36
Bodybuilding.com on Twitter

For a limited time, buy 1 @MuscleTech Hydroxycut Hardcore Next Gen, 100 Capsules & get 1 FREE! http://bbcom.me/2tihO0a  #Bodybuildingcom pic.twitter.com/5XW2ZIsMrv

37
Tip: 5 Damn Good Reasons to Use This Spice - Biotest

Piperine, a constituent of black pepper, causes muscles to burn more glucose and fat during exercise. The study, reported in Nutrition & Metabolism earlier this year, was done on mice but there's good reason to think it would work the same way on us human types. The human equivalent of piperine for a 175-pound man would be about 40 mg, and you can get that much in about 1.3 grams of pepper (white or black).

38
Testrol by GAT at Bodybuilding.com - Best Prices on Testrol!

This is hands down my favorite test booster! I follow Sadik Hadzovic on IG and check out his vids and notice he took testrol as part of his supplements. Now I do too and what a difference you feel stronger day in and day out! No more feeling flat when training or flexing when you catch your self in the right lighting of a mirror. I really love this product and have it as a must in my stack! Try it out you will love it! Pluse the price is not bad at all so it's a win all the way through! Try it!

39
3 Healthy Cooking Methods You Shouldn't Overlook

There are plenty of ways to cook up healthy, flavorful food. Grilling and sautéing are popular go-to cooking styles, but don't forget these tried-and-true alternatives.

40
FLEX on Twitter

Roelly Winklaar's training routine for massive wheels: http://bit.ly/2zcKDvw  pic.twitter.com/zeATHHi9N1

41
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

42
Flex Wheeler on Twitter

Flex Wheeler Logo Series Hats available online Link in bio. #shopflexwheeler #bodybuilding #flex #workout #fit https://buff.ly/2yEm9wt  pic.twitter.com/aQEWZ3Gbl4

43
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

44
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

45
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

46
FLEX on Twitter

Bench presses on the floor and 39 other training tips from the pros: http://bit.ly/2yqRiVB  pic.twitter.com/bQZlD8J35s

47
Bryant on Twitter

@KaiGreene They weren't playing when they said "The Predator" is in #StrangersThings2 pic.twitter.com/llzGHHtqcL

48
Dr. Tro on Twitter

Certain foods play on rewards centers differently, have never seen anyone binge on broccoli. Sugars/hfcs/high-fatty foods most common

49
FLEX on Twitter

A simple guide to lose more fat in less time: http://bit.ly/2irG74h  pic.twitter.com/sIGlnbBLx2

50
Bodybuilding.com on Twitter

24 Hour Flash Sale Don't miss your chance to take 30% off @ScivationXtend Go & Xtend Perform http://bbcom.me/2z89eUi  #Bodybuildingcom pic.twitter.com/DvjfQBHdcI

51 RSP Nutrition AminoLean Energy Formula at Bodybuilding.com - Best Prices on AminoLean Energy Formula!
52 Shawn Ray
53 Top 10 Natural Anabolics for 2017
54 15 sex tips from the bedrooms of real women
55 10 fall desserts under 300 calories
56 Dwayne Johnson on Twitter
57 7 Must-Dos for Muscle Growth
58 T NATION on Twitter
59 Congratulatron on Twitter
60 Patty Williams on Twitter
61 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/903/Is_Sugar_More_Trouble_Than_Its_Worth.aspx
62 Ron Ray on Twitter
63 The best upper-body workout
64 Tip: The Healthiest Snack Food | T Nation
65 3 pain-free exercises for six-pack abs
66 How to Lose Weight: Why Sleep Can Make You Fat
67 How to fight odor and sweat without deodorant
68 The 10-round bodyweight strength and stability workout
69 'Daddy issues' really can affect a woman's sex life, research suggests
70 3 Paleo diet myths you need to ignore
71 5 ways to stop and prevent side stitches during runs
72 O'Hearn Supplements on Twitter
73 Instagram post by Shawn Ray • Nov 5, 2017 at 9:58am UTC
74 The 7% Body-Fat Diet
75 The 15 Best Fit Butts on the Internet
76 7 foam roller moves for better sex
77 ECHO WHISKEY on Twitter
78 The Four Pillars of Transformative Fitness by Marty Gallagher • Zach Even-Esh
79 Superset Chest Annihilation Workout
80 Instagram post by EliteFTS • Nov 5, 2017 at 12:00am UTC
81 Instagram post by Kai Greene • Nov 4, 2017 at 3:18pm UTC
82 Sara Durham on Twitter
83 How to help a woman have her first orgasm
84 7 Presses for Pumped Delts
85 Gabriel on Twitter
86 Kai Greene on Twitter
87 Men's Fitness on Twitter
88 10 Things You Didn't Know About Protein
89 Best Haircuts for Guys with Thinning Hair
90 Get Supersized with the 500-Rep Workout
91 Gridiron Triceps Extensions 8x8 Finisher
92 Shawn Ray
93 The Rock used to have a weird habit when he went to Waffle House (6 Photos)
94 8 Foods You Should Avoid
95 How to Prevent 7 Common Stomach Issues During a Workout
96 Zach Even - Esh on Twitter
97 Conor McGregor Wants a Bigger Piece of the UFC Pie
98 Lifting weights is just as important for your health as cardio, new study says
99 Flex Wheeler on Twitter