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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.

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Top News
1
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.

2
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.

3
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!

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
Bodybuilding.com on Twitter

Now this is what we call a SLAM DUNK of a deal! #MuscleMadness #Bodybuildingcom #BBcomDeals Shop now: http://bbcom.me/2lXcDQr  pic.twitter.com/UlIc6jYJlb

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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.

8
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.

9
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.

10
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.

11
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

12
4 Essential Tips to Build the Perfect Workout Program

; you need to do heavy rows, bench presses, and chin-ups; and you need good technique. But are you structuring your workouts correctly for maximum results? Are you including the little things that could take your program to the next level?

13
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.

14
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.

15
Today's Workout

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

16
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.

17
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

18
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.

19
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.

20
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.

21
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.

22
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

23
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.

24
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.

25
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.

26
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

27
7 Exercises to Work Your Legs to Exhaustion

Strength Coach Mark Rippetoe best sums up the importance of squats and why they work your legs to exhaustion, “There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

28
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.

29
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.

30
The official website of WWE Hall of Famer the Ultimate Warrior

31
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.

32
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.

33
10 Things Women Are Too Shy To Ask For In Bed

Rather than being a sign of her wanting to dominate you, most women prefer this position simply because it feels amazing inside and out. Not every woman will feel comfortable asking to take the upper hand, so to speak, because they don’t want to risk feeling rejected by a man who may not like being on the bottom, says Overstreet. So do your girlfriend a favor and offer to assume the bottom position yourself — or ask if she would like to give getting on top a go. Chances are, when you observe the pleasure she can derive from this arrangement, your own pleasure will skyrocket in return. Not to mention, you’ve got a great view from down below.

34
Photos: Emily Ratajkowski stars in seductive lingerie campaign for DKNY

Today, March 13th, DKNY launches its Spring/Summer 2017 intimates, hosiery, and sleepwear campaign, aappropriately named #GoodMorningDKNY. The highlight of the campaign, in our opinion, though is actress and model Emily Ratajkowski. Here are stills from the film and campaign that were shot in DKNY's native New York.

35
Download the Lean Muscle Gain Training Program

Enter your information below to get the FREE Myprotein Lean Muscle Gain Training Program.The Myprotein coupon code will be revealed once information is submitted.

36
2017 Men's Physique Prep

I am currently 12 weeks out from my first mens physique competition of the season. Last year i competed once, placed 4th. This year i plan on at least 3 competitions. I turned 17 a few weeks ago.

37
Muscle detailing: 6 workout routines for rock-solid muscle definition

After months, or even years, of the same exercises day in and day out, you've done an outstanding job at holding your body back from its potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We're creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. (Oh, look, there's that mind-muscle connection thing again). Everything's always the damn same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they're the cornerstones.

38
Optimum Nutrition Cake Bites at Bodybuilding.com - Best Prices on Cake Bites!

True Strength is a journey. It never rests, it never quits. It's about overcoming obstacles, accomplishing goals, and recognizing achievements. And then it resets to achieve again. As your trusted sports nutrition partner in goal achievement, ON demonstrates that same passion while crafting our products. From the raw materials we source to our state-of-the-art manufacturing processes, no compromises are made. You set the bar higher after every workout, we set the bar higher to redefine the industry standards and ensure you realize optimum results.

39
405lb Deadlift Challenge

I wanted give this a run today to see if I can handle the volume but about 16 minutes in I was reminded that I'm fat and weak! 16 reps emom w/ 355lbs (conventional). Rep 17 stalled below my knees so I shut it down there. This was the first time I've ever tried something like this and I enjoyed it! Definitely going to try this again but I don't think I'm in any danger of winning! Hahaha

40
10 times Dwayne 'The Rock' Johnson utterly dominated Instagram with his epic workouts

Killer workouts the past few weeks at The Dungeon aka MetroFlex in a little town outside of Atlanta, called Buford. When I'm on the road shooting, I'll travel hours from wherever I'm staying just to find a hard core gym where the owners turn up the heat for me so it's a sweat box and members respectfully leave me alone. I've gotten after it at hard core gyms all around the world and every once in a while you find a very bad ass old school machine that's no longer made like this angled "Pec Deck" that's engineered to give your pecs a burn and pump full of blood like never before. Luv this lil' darlin' so much the owners were nice enough to let me buy it from them. She's already luv's my sweat so she'll fit in perfectly in my #IronParadise at home! I know.. "Pec Deck" sounds like a creepy chatroom name, but it's better than "Pec Meat" which is my nickname every time I train chest. #Dungeon #IronParadise #MyAnch

41
30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

42
CrossFit-Inspired Challenges: The giant set workout to test your strength

This giant set challenge, which incorporates weighted bentover rows and reverse flyes, will leave your muscles screaming. Throw in a few rounds of chinups and deadlifts, and you'll be seeing huge gains in no time.

43
5 ways to add inches to your arms

Complete a set of incline dumbbell curls for 10 repetitions. After finishing use the bench as a prop to hold with you hands and lean your body forward while stretching the biceps muscle. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.

44
Daniel Tingay on Twitter

@BioLayne wanted to read your article, as i am a fan, but put off by the need to sign up to read the full thing.

45
Ali 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

46
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.”

47
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.

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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.”

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

50
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.

51 The 30 best bodyweight exercises for men
52 The 30 Best Arms Exercises of All Time
53 Chest Training with Victor Martinez
54 Fast Twitch vs Slow Twitch Muscles - Mechanical Differences Between Muscles
55 10 explosive arm workouts
56 How Charles Dixon Built One of Bodybuilding's Widest Backs
57 10 Weeks to Super Strength
58 Boost Your Testosterone on a Vegan Diet
59 The World's Biggest Shoulders
60 3 Exercises to Build a Wide Back Fast
61 Which is Better: Fast or Slow Reps?
62 How Hardgainers Can Pack On Pec Mass
63 10 best CrossFit workouts for weight loss
64 The Perfect Lower-Body Leg-Day Warmup
65 4 Moves For Bigger Traps
66 Branch Warren
67 6 Best Shoulder-Saving Exercises
68 Volume Training for Size & Strength | T Nation
69 Instagram post by UndergroundStrengthGym • Mar 12, 2017 at 5:20pm UTC
70 9 Ways to Cure (And Prevent) Shin Splints
71 Bodybuilding.com on Twitter
72 Setup for the Hammer Strength Pulldown for a Massive Back
73 The best cardio machine workout
74 Does Tribulus Boost Testosterone?
75 Emily Ratajkowski drinks beer on the beach in barely-there white bikini
76 The 15 best lunge variations
77 Domenick Bartuccio on Twitter
78 Leg Press Dead Stops 3.15.17
79 Instagram post by Flex Lewis™ • Mar 14, 2017 at 2:14pm UTC
80 The 12 Best Ways to Build Shoulders | T Nation
81 3 New Ways to Bench Press | T Nation
82 Daniel Tingay on Twitter
83 Kai Greene on Twitter
84 Shawn Ray
85 Instagram post by Shawn Ray's Hawaiian Classic • Mar 14, 2017 at 2:43am UTC
86 Subject: The State of Powerlifting
87 Shawn Ray
88 FLEX on Twitter
89 Bodybuilding.com on Twitter
90 Shawn Ray
91 The Single Best Fat Loss Tip | T Nation
92 10 ways to get better results in half the time
93 Instagram post by Zach Even - Esh • Mar 13, 2017 at 2:06pm UTC
94 Shawn Ray