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WATCH: Table Talk with Dan Green — Building a Base as a New Lifter

If you don't start on the right path, you might spend years training hard and making no progress.

8 Incredibly Difficult Exercises

Ready to take on some truly tough, muscle-blasting moves? Step up to the bar and prove it with these advanced lifts.

New Zealand Recap & ASC Australia Preview | Unleashed Ep. 21

Brandon Curry took out Dallas McCarver in New Zealand this weekend and held Juan Morel in third - after doing the business in Kuwait at Oxygen Gym. Can Dallas redeem himself at the Arnold Classic Australia next week? Shawn Ray gives his unleashed opinion of the top competitors going into the show-- noticeably though, Lionel Beyeke will be absent due to illness.

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1
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

2
Tip: The T-Boosting, Tendon-Healing Vitamin | T Nation

It's not uncommon to find older studies that seemingly unearth valuable clues to increased performance, clues that were somehow ignored and swallowed up by time. This seems to be the case with some French researchers who found in the 80's that supraphysiological (but not extreme) doses of vitamin B5 resulted in damaged skin and tendons healing much faster.

3
16 Of The Best Fitness Tips Ever!

"Think of it this way: Would you rather be a player who has a sensational game every once in a while, or one who is consistent, game in and game out? There will be moments when you'll be a superstar, setting a personal best or just being on an all-time high for a few weeks. And then there are those other days. Just focus on building a healthy lifestyle and staying with it, and hang out with like-minded people who can help you stay on track—and vice versa. Stick with it, be consistent, and you will see results."

4
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

5
The 30 best shoulder exercises of all time

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

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Tip: Do This Exercise Combo to Prevent Shoulder Pain | T Nation

Turkish get-ups (TGUs) require you to change your body position from lying down to standing up as you hold a weight up in the air. It recruits all of the scapular stabilizers at different points in the movement.  Similarly, waiter's walks require the stabilizers to maintain scapular control as you walk with a weight above your head. Combining both of these exercises together sends the demand through the roof.

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Tip: Start Leg Day With This Movement | T Nation

Because of the nature of the exercise and the full range of motion, I'd also be inclined to use this exercise over certain dynamic or static stretches for cooldowns, depending on the athlete. If you feel like stretching isn't working for you and you're still constantly stiff and tight the day after your workouts, then this is definitely something to try implementing into your training.

8
Tip: High Protein Banana Bread | T Nation

Here's a strategy: Think of the desserts that seem "off limits" on a diet, then make those same treats with ingredients that actually support your goals. Or think of the things people consider bland "diet food" and learn to make them taste good with seasonings, dips, or sauces that you whip up yourself. Get the best of both worlds – flavor and nutrition.

9 Shawn Ray

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10
PHIL HEATH on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

11
Tip: To Win, Expect Pain | T Nation

Why is this such an egregious lie? Because when people believe the lie and then struggle, they often quit. When the fat doesn't melt off "overnight" or the "fun and easy" workouts don't work, they may come to the conclusion that diet and training doesn't work, or they figure they must have bad genetics.

12
Volume Training for Size & Strength | T Nation

Instead, focus on improving your volume with each specific lift each time you enter the gym instead of each time you use an exercise for a specific muscle group. That means if you've got a total volume of X for the triceps pushdown, you aim to do more the next time you do a triceps pushdown, even if you're going to be doing other triceps exercises for the next few workouts.

13
Tip: Activate Your CNS, Then Lift Heavy | T Nation

All the drills you may do to "fire your glutes" or "wake up your rotator cuff" won't be nearly as effective if you didn't activate the computer – your central nervous system – first. Specific activation makes a muscle (neuromuscular junction) more sensitive to the neural drive. But if your CNS isn't efficient at sending the signal you won't get much out of the specific work.

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Volume Training for Size & Strength | T Nation

Instead, focus on improving your volume with each specific lift each time you enter the gym instead of each time you use an exercise for a specific muscle group. That means if you've got a total volume of X for the triceps pushdown, you aim to do more the next time you do a triceps pushdown, even if you're going to be doing other triceps exercises for the next few workouts.

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Rob's 2017 Contest Prep Thread

Here we go for round 2! This prep log will detail my second year of competitive natural bodybuilding in the bantamweight class (150lbs and under), including updates to training, nutrition, food choices, timing, cardio methods and any other possible minutiae that competitors obsess about on the road to the stage. Last year was my first year competing, prepping for a total of 6 months, ending with a second place finish in the Open Bantamweights at the WNBF Hercules in Manhattan, NY. It was a brutal prep, lots of learning and leg work. I came in with the best package I could have and enjoyed every minute of it. Ultimately, mass and structure were strong points, and while conditioning was solid, I fell just short of true stage level shredded. IMG_7624.JPG1936x1936 543 KB January 1 of 2016 to June 26, 2016

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Which is Better: Fast or Slow Reps?

Although it’s important to control the weight as you perform any exercise, purposely moving the weight unnecessarily slowly may reduce the exercise’s effectiveness. During traditional sets, use a onesecond- down tempo to increase the growth potential of each rep. When doing “negatives,” or sets in which you are focusing specifically on eccentric reps, use a weight heavy enough so lowering it at a one-second tempo is all you can do. Be sure to use a spotter whenever you are performing negatives. – FLEX

17
Incline vs. Reverse Grip Bench Press

Since muscle activity is the measurement of how many muscle fibers are being used during an exercise, reverse-grip bench presses appear to be a better exercise for the upper chest than incline bench presses.

18
405lb Deadlift Challenge

Over the past couple of years I've been doing some fun challenges in the training log section with @ActivitiesGuy , @jblues85 and @MaazerSmiit , just to add some fun and variety to our training. We've come up with a plan for our next challenge and wanted to open it up to anyone else who might be interested in giving it a go.

19
How Hardgainers Can Pack On Pec Mass

Begin with a light warm-up set of 20 reps, then perform three all-out max sets of six to eight reps. Keep the movement slow and precise on the way down. Use an ordinary lockout at the top. In other words, as soon as you reach full extension, bring the weight back down in one continuous motion.

20
10 best CrossFit workouts for weight loss

CrossFit has an affinity for WODs that sound oh-so-simple… until you realize what’s being demanded. Grace uses just one exercise, the clean and jerk, to that effect. “Heavy lifting is great for weight loss,” says McCarthy. “Here's a fun workout that combines lifting with speed!” Be sure you can do the move with proper form before going full throttle, then get your stopwatch ready and your bar loaded.

21
The 10 Best Bodybuilding Exercises You Can Do

Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight – DON’T!

22
15 Muscle-Building Finishers for Every Body Part

Finish Strong! Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast. 10 Weeks to Super Strength

23
Oxygen-Powered Legs

This is quite a departure for Delarosa, who back home in New York works full-time as a business owner. Eating, sleeping, and training don’t always occur in ample amounts when one is running a business. At Oxygen, not only does he have all the time he needs to prep meals, sleep in, and hit the weights, but his energy level is always topped off when he does the latter.

24
4 Moves For Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout . But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

25
3 Ways To Build A Better Mind-Muscle Connection

Skill goal:  Let's say that you're a decent squatter, but you struggle with upper-body positioning and tightness. Specifically, you can't keep your elbows under the bar to maintain a tall and tight upper body. So, for the next set, you'd focus specifically on keeping your elbows under the bar and crushing the bar with your grip. Rather than focusing solely on the movement, you'd focus small and build a small skill that leads to a better squat. Focus on your lacking skill until it integrates into the movement. Then move on to your next weakness.

26
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

27
Volume Training for Size & Strength | T Nation

Instead, focus on improving your volume with each specific lift each time you enter the gym instead of each time you use an exercise for a specific muscle group. That means if you've got a total volume of X for the triceps pushdown, you aim to do more the next time you do a triceps pushdown, even if you're going to be doing other triceps exercises for the next few workouts.

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Instagram post by UndergroundStrengthGym • Mar 12, 2017 at 5:31pm UTC

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Instagram post by UndergroundStrengthGym • Mar 12, 2017 at 5:20pm UTC

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9 Ways to Cure (And Prevent) Shin Splints

You may be pulling for that finish line, but make it a habit to watch your stride length—especially at the end of a taxing workout. While biomechanics and varying leg length make it impossible to prescribe an exact distance, shorter is always better. “When you’re getting back into the sport, spend the first two weeks purposely staying with a relatively short stride to reduce the liability of shin splints,” says Jeff Galloway, an Olympian who has coached over one million runners to their goals. Practice with a cadence drill once a week every week. Count your cadence—how many times you turn over—on one foot for 30 seconds. Then, take a 30-second break. Repeat for 4-8 sets, aiming to add an additional count each time. “Research shows that as runners become faster their stride shortens, so the key to boost mechanical efficiency is to increase turnover rate,” says Galloway. Keep in mind there is no magic number. A prescribed turnover rate might drive some individuals to failure and not be enough for others.

31
Setup for the Hammer Strength Pulldown for a Massive Back

http://www.mi40nation.com (click here). Setup for the Hammer Strength Pulldown for a Massive Back. Join Ben's inner circle and get exclusive muscle building content here: http://www.mi40nation.com Setup for the Hammer Strength Pulldown for a Massive Back http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here http://www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

32
Sagittarius Horoscope for Saturday, March 11, 2017

Saturday, March 11, 2017 - You're convinced that nothing can go wrong today as long as you maintain a high level of optimism. Success seems inevitable when you feel like all your bases are covered and you have a rich network of connections to boot. But you may be overestimating just how much your friends will come through for you in a tight squeeze. You must be able to depend on your own resources and knowledge instead of assuming your social net will always be there to catch you if you make a mistake. Although meticulous planning isn't your first choice now, ample preparation solidifies the future you want.

33
Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest body parts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature, we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4)  the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each.

34
5 Worst Things to Do to Build Bigger Shoulders

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!

35
The skinny guy's workout program to build muscle

1: Eat up Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.

36
The best cardio machine workout

Spend one minute on each piece of equipment and repeat for rounds. Gauge your intensity with the rating of perceived exertion (RPE)—a simple 1 to 10 scale where “1” is relaxed and “10” is all-out effort. Rest only as long as it takes to transition between stations. Specific RPEs have been set for you for each round, but the machines are interchangeable. So if you can’t do the exercises in the order shown, don’t worry about it. Just hit the right RPE on each machine in turn.

37
Emily Ratajkowski drinks beer on the beach in barely-there white bikini

The model, actress, and advocate certainly made the most of some down time.

38
The 15 best lunge variations

How to do it: Place your right foot in front of you on an aerobic step or a 25kg Olympic lifting bumper plate. Keep this foot flat against the surface and stay on the ball of your left foot; this will bear your weight. With your abs tight and back straight, drive your front knee forward so it passes over your toes (which can require a certain amount of ankle mobility) and let your left knee lower naturally until it just about touches the floor. Drive back up through your right leg. This is important: The driving force behind this exercise is your front knee, not your rear knee, King stresses.

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Today's Workout

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40 Shawn Ray

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42
Instagram post by Liquid Sun Rayz • Mar 11, 2017 at 4:08am UTC

43
Tom Schaefer on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

44 Shawn Ray

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45
Seated Rope Triceps Extensions 3.11.17

Seated Rope Triceps Extensions 3.11.17

46
Instagram post by James Smith • Mar 12, 2017 at 3:56pm UTC

47 Shawn Ray

Shawn Ray

48 Shawn Ray

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49
11 year old Asia Monet singing the National Anthem - Staples Center, LA Clippers

11 year old Asia Monet singing the National Anthem - Staples Center, LA Clippers

50 Shawn Ray

Shawn Ray

51 Shawn Ray
52 3 New Ways to Bench Press | T Nation
53 Shawn Ray
54 Shawn Ray
55 Instagram post by UndergroundStrengthGym • Mar 11, 2017 at 12:44pm UTC
56 Instagram post by Zach Even - Esh • Mar 11, 2017 at 2:46am UTC
57 Tip: Who Gets Fatter? Night Owls or Early Birds? | T Nation
58 The Truth About the 7-Minute Workout
59 http://www.ironmanmagazine.com/living-clean/
60 Shawn Ray
61 ACTION SCIENCE: Hobbs (The Rock) vs. Shaw (Jason Statham) in "Furious 7"
62 http://www.ironmanmagazine.com/product-spotlight-lean-action-maximum-strength-by-reaction-nutrition/
63 Shawn Ray
64 Talkin' Trash w/ WWE Superstar Enzo Amore! - Official Website of Joe DeFranco & DeFranco’s Gym!
65 Episode103: Talkin' Trash w/ WWE Superstar Enzo Amore!
66 http://www.ironmanmagazine.com/ amber-fokken-more-than-meets-the-eye/
67 http://www.ironmanmagazine.com/nine-the-hard-way/
68 Shawn Ray
69 Shawn Ray
70 The 30 most underrated exercises for men, according to 11 trainers
71 30 Best Bodyweight Exercises for Men
72 The 17 best things you can do for your metabolism
73 25 Ways to Melt Off Fat Today
74 Hydroxycut Hardcore Next Gen by MuscleTech at Bodybuilding.com - Best Prices on Hydroxycut Hardcore Next Gen!
75 Research Has Shown That Wearing a Belt and Wrist Wraps Makes Me Strong(er)
76 Wk11 Day 1: Entering into
77 7 ways to boost your endurance and stamina
78 10 Things Women Are Too Shy To Ask For In Bed
79 Official Muscular Development Magazine
80 Download the Lean Muscle Gain Training Program
81 Muscle & Performance on Twitter
82 The Curious Case of Why People Fear Protein
83 The Best Way to Get Motivated for the Gym | T Nation
84 Healthy fats: The 7 best foods to eat
85 Coffee Can Actually Fight Off Aging
86 The Art of War
87 Instagram post by UndergroundStrengthGym • Mar 12, 2017 at 9:32pm UTC
88 The Phases of Life
89 Bodybuilding.com on Twitter
90 Official T-ransformation 2017 Thread
91 10 dairy-free ways to get more calcium
92 Instagram post by Evan Centopani • Mar 9, 2017 at 10:15pm UTC
93 Alpha Male® - Maximum Strength Pro-Testosterone Formula - Biotest
94 Domenick Bartuccio on Twitter
95 Ed Coan Deadlifts 750 lbs While Injured!
96 The 5 most effective methods for building bigger triceps