Top Videos
The Chest Workout Even The Pros Fear

It won't be easy, but it will be effective. From rest-pause 16s to the Juarez Valley Method, this workout is going to burn. But it's going to make your chest grow big.

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.

[View All Videos]

Top News
1
Slow Down Your Eating To Speed Up Your Fat Loss

However, choosing to hold your horses when it comes to taking that next bite may in fact work to reduce your food intake.[2] A study published in Psychosomatic Medicine examined various eating speeds amongst nonobese and obese individuals. Not surprisingly, when subjects were instructed to eat at a fast speed (think "two minutes before your next meeting" fast), they consumed more total calories. In further support of slowing down, other studies have found a decrease in overall food intake with a reduction in eating rate.[3]

2
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!

3
Full Body Training For Advanced Lifters | T Nation

Since then, the general advice from trainers and strength coaches has been to start with full body workouts until you're advanced enough to graduate to body part splits. The idea was that you did full body workouts, got bigger and stronger, and eventually you "grew out of" full body training. The reasoning was that as you became more developed, you could devote more work to training each body part.

4
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.

5
Tip: Fix Your Overhead Squat | T Nation

One of the main limitations to performing an overhead squat is end range shoulder flexion. If you can't get your arms fully overhead, you won't be loading it anytime soon! While working on mobility in the standing position can be okay, many lifters compensate by excessively arching their backs. To truly work on shoulder mobility, try the banded-assisted prone PVC liftoff.

6
8 Worst Things You Can Do to Build a Bigger Back

I recommend three basic angles of pull at every back workout in order to help engage all motor unit pools in the various back muscles: a vertical movement such as pull-downs or pull-ups, a horizontal movement such as seated cable or machine rows, and a bent-over movement such as BB or DB rows. Additionally, I urge you to use varied grips, such as wide, underhand and neutral/close to force the back musculature to engage somewhat differently. Those who train in one-dimension (as far as angles/grips) will fail to build the best back they are capable of.

7
Cor-Performance Whey by Cellucor at Bodybuilding.com - Best Prices on Cor-Performance Whey!

Overall, I was pretty satisfied with this product. I really like how it mixes very well- there is no chunkiness or separation with this protein. I would drink this protein with just water and leave it in the fridge so it is cold when I am ready to drink it. With some proteins the contents sometimes separate which then makes it not very appealing to pick up and drink! This one I had zero issue with. I would have a shake post workout or in the middle of the night when I wake up hungry. Other than just having a shake I tried this is protein pancakes and smoothies. Which I must say was delicious!!!!! This is the perfect flavor for pancakes :) This flavor basically tastes like the milk in cinnamon toast crunch cereal ... how does it get better than that, especially which dieting and you just need a kick of sweetness to satisfy your sweet tooth. Other than the flavor I did like the nutrition contents of it .. the macros for 1 scoop of this was just perfect for me. It does just have a basic protein content and ingredients, but I do like how there is whey isolate in there. I had zero stomach or digestion issues with this protein.

8
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.

9
Tip: Make This Healthy Gainer Shake - Biotest

Seems easy enough, yet many people claim to have a hard time taking in adequate calories. They say they just can't eat enough "clean" calories so they have to resort to junk food. This of course sounds much better than "I'm lazy, not that smart, and just really like eating junk food." For those without black belts in rationalizing poor nutrition choices, it's not that tough to pack 300-500 quality cals on top of your regular diet. Here's one way to do it.

10
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

11
Get A Training Edge With Casein

Is casein part of your nutrition plan? If you're interested in outstanding fat loss and strength gain, it should be. This traditional bodybuilding nightcap outperforms better-known proteins on some key body-function measurements.

12
Men's Fitness on Twitter

Try the 4-day beginner workout growth plan from Men's Fitness executive digital director Mike Simone and head to the gym with confidence.

13
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

14
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.

15
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.

16
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.

17
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.

18
Tip: Prepare Your Shoulders for Heavy Lifting | T Nation

Make sure your shoulders aren't stiff when you start a workout. Stiff shoulders lead to bad muscle recruitment and improper mechanics. You also want to increase blood flow to the area. This will increase the sensitivity of all the shoulder girdle muscles to the neural drive.

19
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.

20
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

21
Pre-Exhaust Your Shoulders

If you’ve been training for any length of time those, “I can’t lift my arms above my head” days are probably few and far between. This is because of The Repeated Bout Effect (RBE). The simplified definition says that repeatedly doing the same exercises will cause less muscle damage (a key variable in the muscle growth equation) over time. Essentially, your muscles adapt. However, muscle damage is a good thing when it comes to building muscle. Using the pre-exhaust training method is one way to throw a monkey wrench at RBE.

22
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

23
6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

24
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

25
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.

26 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

27
The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

28
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.

29
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.

30
The 12 Best Forgotten Exercises

Lie face down on an elevated bench (assuming your gym doesn't have a spider bench, which is a pretty safe assumption) with your arms hanging over one end. Pick up either a dumbbell, a pair of dumbbells, or a barbell and curl it up. This is similar to a preacher curl, but instead of your upper arms being at a 45º angle to the floor, they are perpendicular to it.

31
10 reasons she said no to a second date

It’s fine to talk about yourself on a date, but if you talk about how much money you make or how much you can bench, she’s bound to get turned off. “I love a guy that’s confident, but if a guy comes off as arrogant it’s a major turn off—so much so that I wouldn’t go out with him again,” Marissa, 27, tells us. Orbuch agrees that peacocking can be a deal breaker for many women. “A lot of men spend the entire first date talking about themselves because they feel they need to ‘sell’ themselves. But in reality, going on about yourself actually pushes the other person away,” she explains. “Instead, ask the woman questions. Find out about her favorite activities. Learn more about where she grew up. You want to show her that she would be your priority if you wind up being a match.”

32
The Best Change-Up Back Workout

You already know that basic compound exercises—like the bench press or squat—are best for building muscle mass and strength. But don’t forget that a simple grip, equipment, or angle change can keep things fresh without compromising results. In our October 2012 issue, we ran a no-frills back workout in our Straight Up series that included all the components of an effective workout: wide-grip pullups, barbell bentover rows, seated cable rows, lat pulldowns, back extensions—all great foundational exercises in their original forms. But muscles adapt, which means changes must be made to avoid stagnation.

33
The Highs & Lows of Daylight Saving Time

“Give your body permission to relax. Thank it for working so hard for you,” she adds. “…Ease into the time change and use this time to focus on your sleep habits to help you all year round… It’s critical for people focused on their muscles and fitness to get the sleep their bodies need and deserve, regardless of what the clock says.”

34
Instagram post by Amanda Bucci • Mar 10, 2017 at 8:36pm UTC

35
Will's No-Frills Contest Prep Thread

I'm currently 13 weeks out of the NPC Upstate Classic. I'll be doing classic physique. Last year I did my first show in September..got 3rd place but I probably could have stood to lose another 3-5lbs going into the show. This year I've gained about 8 pounds and managed to stay relatively lean as well.

36
The 30 best bodyweight exercises for men

The challenge of a single-leg squatting motion is tough enough. Add to that the stretch and activation of your rear leg's hip flexor, and you have the makings of an ultra-effective bodyweight exercise that improves strength and mobility at the same time. Use the Bulgarian split squat in place of a squat for a few weeks, and see if your regular squat numbers don't improve. (Spoiler alert: They will).

37
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

38
Squat for Size

In theory, it’s as primal as using a bone for a toothbrush — you drape a bar loaded with weight on your back, crouch down and explode up. Easier said than done. Executing the squat properly is anything but basic, so here, FLEX provides a step-by-step guide, plus tips. Get ready to fill out your pant legs!

39
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.

40
Fast Twitch vs Slow Twitch Muscles - Mechanical Differences Between Muscles

http://www.mi40nation.com/camp (register here). Fast Twitch vs Slow Twitch Muscles - Mechanical Differences Between Muscles. http://www.mi40nation.com/camp (register here). Fast Twitch vs Slow Twitch Muscles - Mechanical Differences Between Muscles. 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...

41
10 explosive arm workouts

Prescription:  "Depending on what your goals are, biceps and triceps days should be done 2-3 times a week," Weber says. "If you're not a regular lifter, develop a consistent workout regimen before progressing to these types of bi-tri workouts," he says, "adding bicep movements at the end as an accessory."

42
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.

43
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.

44
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.

45
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.

46
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.

47
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

48
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.

49
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.

50
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.

51 15 Muscle-Building Finishers for Every Body Part
52 Oxygen-Powered Legs
53 4 Moves For Bigger Traps
54 3 Ways To Build A Better Mind-Muscle Connection
55 Branch Warren
56 6 Best Shoulder-Saving Exercises
57 Volume Training for Size & Strength | T Nation
58 Instagram post by UndergroundStrengthGym • Mar 12, 2017 at 5:20pm UTC
59 9 Ways to Cure (And Prevent) Shin Splints
60 Setup for the Hammer Strength Pulldown for a Massive Back
61 The skinny guy's workout program to build muscle
62 The best cardio machine workout
63 Does Tribulus Boost Testosterone?
64 Emily Ratajkowski drinks beer on the beach in barely-there white bikini
65 The 15 best lunge variations
66 Kai Greene on Twitter
67 Shawn Ray
68 Instagram post by Shawn Ray's Hawaiian Classic • Mar 14, 2017 at 2:43am UTC
69 Subject: The State of Powerlifting
70 Shawn Ray
71 FLEX on Twitter
72 Bodybuilding.com on Twitter
73 Shawn Ray
74 The Single Best Fat Loss Tip | T Nation
75 10 ways to get better results in half the time
76 Instagram post by Zach Even - Esh • Mar 13, 2017 at 2:06pm UTC
77 Shawn Ray
78 Shawn Ray
79 Shawn Ray
80 Instagram post by Liquid Sun Rayz • Mar 11, 2017 at 4:08am UTC
81 Tom Schaefer on Twitter
82 Shawn Ray
83 Instagram post by UndergroundStrengthGym • Mar 12, 2017 at 5:31pm UTC
84 Seated Rope Triceps Extensions 3.11.17
85 Instagram post by James Smith • Mar 12, 2017 at 3:56pm UTC
86 Shawn Ray
87 Shawn Ray
88 11 year old Asia Monet singing the National Anthem - Staples Center, LA Clippers
89 Shawn Ray
90 Shawn Ray
91 3 New Ways to Bench Press | T Nation
92 Shawn Ray
93 Shawn Ray
94 Instagram post by UndergroundStrengthGym • Mar 11, 2017 at 12:44pm UTC