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Gauging Optimal Rest Between Sets For Size & Strength

     Moreover, if the rest interval is not long enough to allow for ATP replenishment, the body will begin converting glucose into energy by anaerobic glycolysis— causing an accumulation of lactic acid that will ultimately decrease muscle force and power. This fact was clearly illustrated in a study by Abdessemed et al.3 that examined the influence of recovery duration on muscular power while performing multiple sets of bench presses at high intensity with one, three or five minutes of rest between sets. In the groups that rested three and five minutes, there was no considerable loss of muscle power between the first and last sets and lactic acid levels did not increase at all. Conversely, the one-minute rest condition produced a significant decrease in muscular strength along with a substantial elevation in lactic acid. These results suggest that the one-minute rest condition was not sufficient to replenish muscle ATP levels, which placed greater emphasis on anaerobic glycolytic energy production as demonstrated by the significant elevation in lactic acid levels in the blood. Therefore, resting three to five minutes between sets allows for the maintenance of muscle force production over multiple sets and repetitions at high intensity levels.

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.

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.

Maximizing Chest Development | A Guide to Pec Growth

Some guys may find touching the bar to their chest represents no problem at all for their shoulders. Others will find such depth painful and counter productive. The idea here is to be able to keep benching, not be sidelined with shoulder injuries because some idiot told you that benching counts only if you go all the way down. Instead, concentrate on squeezing the muscle at the top of the movement. The stretch at the bottom should be minimal, allowing you to keep tension on your chest with as little as possible on your shoulders. If you get accused of doing partial reps, remember that half a rep is better than none. If your own particular physiology is such that touching the bar to your chest represents excessive stress on your shoulder, it’s only a matter of time before you stop benching. Bench smart— listen to your body! Also, since this routine requires that you find your bench-pressing limits, a spotter— preferably a training partner— is required.

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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."

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.

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.

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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!

Instagram post by Amanda Bucci • Mar 10, 2017 at 8:36pm UTC

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.

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.

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.

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.

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.

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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The 10 best CrossFit workouts for strength

Take a gamble on your workout by letting a deck of cards dictate your moves. Draw a card and do the number of reps on the card of the exercise denoted by the suit. Face cards have a value of 10 and aces are 11. With these moves, you’ll get a well-rounded strength workout. “The front squats are for your core and lower body strength; the ring dips for stability and strength in the shoulders, triceps, and chest; the push press for overhead strength; and from-the-ground Pendlay row for the back; and, of course, you have weighted sit-ups for core strength and the 6-pack (which is actually made in the kitchen),” Salveo says.

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.

Chest Training with Victor Martinez

Yet, for those who figured Martinez was finished as a force on the pro circuit, the Dominican Dominator had a surprise for the doubters. Facing down some intense, soul-crushing personal dramas—including the horrific murder of his sister in 2009, a seven-month immigration-related jail stint in 2011 in which his fate hung in the balance as to whether he could remain in the U.S., and the ongoing challenges of raising two autistic children—he continued to do the one thing he could control: He lifted.

How Charles Dixon Built One of Bodybuilding's Widest Backs

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5'4" Columbu sported collarbones as wide as 6'2" Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him. Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals. Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement.

10 Weeks to Super Strength

Most of us care how strong we are because let’s face it, we all like to show off a little. But truth be told, our ultimate goals involve putting pounds on our body rather than putting pounds on the barbells we lift. Still, increasing strength should be a priority, as being stronger can lead to bigger muscles. Enter our Pure Power Program.

Boost Your Testosterone on a Vegan Diet

Let's dispel a myth about soy, as it is one of the most commonly used protein source amongst vegans and it does contain estrogen-like compounds. A common misconception is that eating too much soy can lead to lower testosterone levels, however, a meta analysis conducted by Jill Hamilton-Reeves. Ph.D. and Mark Messina, Ph.D. concluded that 'neither soy foods nor isoflavone supplements alter measures of bioavailable T concentrations in men.

The World's Biggest Shoulders

Speaking of, that progression is key: Over the course of five weeks, his rep ranges (and concurrent weight selection) gradually change from 12–15 to 10–12 to 6–8 for shoulders, as well as his back, chest, and legs, returning to the 12–15 range for the sixth week. It’s generally three to four sets per exercise, enough to squeeze as much benefit as possible from the move without overtraining.

3 Exercises to Build a Wide Back Fast

Barbell rows are the primary mass builder and for good reason: My style of doing the movement ties into all areas of the back. I take an overhand grip on the bar — my hands are a little less than shoulder-width apart — and adopt a position in which my body is at a 70-degree angle to the floor. Most bodybuilders do barbell rows with their bodies parallel to the floor, pulling the bar into the chest. But if you want to hit the bulk of the lats and lift with max weight, align your upper body at a 70-degree angle and pull the bar up off the floor and lift it to the waist.

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

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

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.

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.

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.

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

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.

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.

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.

Branch Warren

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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.

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

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

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.

Setup for the Hammer Strength Pulldown for a Massive Back (click here). Setup for the Hammer Strength Pulldown for a Massive Back. Join Ben's inner circle and get exclusive muscle building content here: Setup for the Hammer Strength Pulldown for a Massive Back - 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 - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

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.

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.

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!

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.

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.

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.

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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53 Seated Rope Triceps Extensions 3.11.17
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