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3 Insider Techniques For Building Bigger Legs

Check out the 3 bodybuilder-tested techniques that will explode your legs, and the workout that packs them all into one routine!

Christian McCaffrey Is Proof That The Combine Bench Press Doesn't Matter

The former Stanford running back ranked second-to-last in this year's NFL Combine's bench press test.

2017 Arnold Classic In Review | Shawn Ray Unleashed Ep. 20

Back in sunny California, Shawn Ray takes a look back at the Arnold Classic weekend and hits the highlights of who won and who missed the mark. He gives his unleashed opinion on the backstage RX controversy , then wraps it up with a look ahead at this contest season.

Increase Muscle Size & Strength with Cluster Sets

The ability of cluster sets to increase training volume has clearly been demonstrated in many studies. One of these studies by Iglesias-Soler et al. 4 had subjects perform two sessions of squats with a weight they could do for four successive repetitions. In the first session, the subjects performed a traditional set with three total sets and three minutes of rest between sets. In the second session, they performed a cluster set with same weight, but rested 45 seconds between each mini-set. The results showed that the cluster set training increased the total number of repetitions considerably, relative to traditional training. In addition, cluster set training also resulted in the weights being lifted with much more velocity, indicating much better mechanical performance, or power output, during the lift.  

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Top News
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
9 Fake Health Foods | T Nation

It's ironic: A product that's sold as a health food can be so damn fake and unhealthy. From poor support of protein synthesis to gas and diarrhea, I'm just not seeing what's so healthy, especially for three dollars a bar. Better I think to retrain one's palate to not desire chocolate bars so desperately. Why not instead remember how delicious real foods are? A lot of my heroes growing up became amazing bodybuilders on staples like potatoes, brown rice, chicken and broccoli. They weren't so weak as to seek excuses to eat daily desserts.

3
WBFF Pro Shaun Stafford's Wave-Load Back Workout

Wake up your lats with a strength-building stimulus before flooding them with volume. You'll be drowning in pain, but you'll also see some major muscle gain! Shop Optimum Nutrition ► http://bbcom.me/2mHiRmM Sales & Specials ► http://bbcom.me/2mHnTQr Get WBFF Pro Shaun Stafford's Wave-Load Back Workout ► http://bbcom.me/2mn6t92 With his wavy blond hair, ripped body, and laid-back smile, Shaun Stafford has all the makings of a buff beach dude (a British buff beach dude, to be exact), which might explain his affinity for the wave-loading approach to back training. Wave loading is an advanced strength technique where weights go up and reps go down over the course of a few sets. Advanced lifters typically do multiple waves, with early waves preparing the muscles to lift heavier on later waves. Stafford starts his workout by adding his own twist to the wave technique by doing one wave apiece of two classic heavy back moves: weighted chins and Pendlay rows. That's a lot of work in and of itself, but Stafford's back day is just getting started. Do this workout every second or third week to give your body time to fully recover.

4
Tip: Fasting Diets & Belly Fat Rebound | T Nation

Do popular fasting diets set you up for future gains in abdominal fat? Science is giving us clues. Check this out.

5
3 New Ways to Bench Press | T Nation

This technique really improves your bench press mechanics and pressing power. Instead of lying lengthwise on the bench, the T-bench position involves lying widthwise. This allows the hips, head, and neck to be off the bench and unsupported. As a result, you're forced to support more of your body and contract your posterior chain from head to toe to a much greater degree.

6
Bodybuilding.com on Twitter

*US ONLY* Don't miss out on these deals! #Bodybuildingcom Shop now: http://bbcom.me/2lJ53sB  pic.twitter.com/9ZBAUsiDLn

7
The new year total-body reconstruction plan

This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror, you’ll see noticeable differences in all the right places. Your face and jawline will show signs thinning; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (hey, it’ll even work for your girlfriend.) The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

8
Tip: Rest This Long Between Sets | T Nation

As far as the workouts being longer, you could ameliorate the problem by using the 2-minute rest periods to work ancillary muscle groups that might normally be worked later on, or near the end of a training session. For instance, you could do sets of biceps curls, calf raises, or ab work while recovering from sets of squats, bench presses, or deadlifts.

9
Tip: Who Gets Fatter? Night Owls or Early Birds? | T Nation

Lifestyle plays a role, and researchers noted that younger, inactive single people are more likely to be night owls. A person who's in a stable relationship, has a more demanding job, and who works out is more likely to be an early bird – he has stuff to do, after all, and his body is screaming for some recovery time after leg day.

10
Today's Workout

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11
The 11 Strongest Women of All Time

Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).

12 Ben Bruno on the Today Show

Very practical and well-rounded approach - protein, vegetables, carbs and healthy fats. No fads, no quick fixes. Included coffee with milk/sugar, ice cream, and cold cuts (gasp, double gasp, triple gasp). Really cool to see him getting out there.

13
Tip: Better Than Triceps Pushdowns | T Nation

Many bodybuilders believe that the decline skull crusher is superior to the flat bench variation. The decline produces the greatest range of motion and provides high levels of stretch that optimize muscle hypertrophy. But most triceps exercises done with free weights involve little tension in the contracted (top) position. Not so with the kettlebell skull crusher.

14 Shawn Ray

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15
The 25 Most Effective Workout Finishers For Your Abs

"In order to optimize your abs for aesthetics and function, the key to finishers is to include a conditioning exercise (to remove that top layer of fat with some high-intensity and anaerobic work), use a functional movement pattern (push, pull, squat, walk, carry, hinge, hold), in addition to using exercises that work in multiple planes of motion, like anti-extension, anti-(lateral)flexion, and even anti-rotation," says Joe Holder S10 performance trainer, Nike trainer/run coach, and founder of The Ocho System.

16
The 30 best leg exercises of all time

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back up, continuing to push your knees out.

17
The beginner's guide to supramaximal training

But if you never reach that point where you feel confident pushing beyond 100%, that’s totally okay. Because while SMIT may burn slightly more fat, send you into more of an afterburn, and save some time on training, you also need specialized equipment and, most of the time, the workout is incredibly uncomfortable. Considering it doesn’t deliver eons better results than HIIT, you shouldn’t stress yourself out just to achieve the ego trophy of saying you can handle the top-level burn.

18
The Winter Bulk-up workout plan to gain muscle in 4 weeks

The trick is to use the winter to bulk up, then transition into an aggressive shred during the spring. This philosophy naturally gives your body the "change" it needs. You'll be able to eat more, and—to some degree—rest a bit more as well.

19
6 Foods Proven to Boost Low Testosterone and Increase Sex Drive

An eight-ounce oyster has 18 grams of protein — making gains easy while upping your t-levels. Oysters are rich in zinc, a t-boosting mineral. From food, you get about 10 milligrams of zinc each day, but the body only absorbs 2-3 milligrams of it — putting you at risk for a deficiency. The common cold is actually a symptom of low zinc levels along with a low sex-drive, which is an indication of low-t levels. When low zinc levels are present, the pituitary gland limits the release of the luteinizing and follicle stimulating hormones; they are responsible for triggering T production in the testes. This then decrease the amount of androgen binding sites and free testosterone in the blood stream.

20
BSN AMINOx at Bodybuilding.com: Best Prices for AMINOx

I had never been a big believer in aminos helping you recover faster from workouts, until I tried this product. I have taken different brands of aminos every few months for the last 4 or 5 years and never had any luck, but I kept taking them because everything I read said that I should. I got these on sale one day and can't believe the difference I have seen in my recovery since. From workout 1, I have noticed a significant decrease in my post workout soreness while continuing to increase on almost all my lifts. Got my wife to start taking them as well and she has noticed the same things, decreased soreness. I don't know that I notice any, during workout changes, but I will continue to buy this line of aminos because I truly belive they are the best on the market. Only thing I would change is the lack of info about the BCAA ratios. A little sketchy, but whatever, it works!

21
Men's Fitness Wire on Twitter

See a photo of the time Joe Frazier bruised and bloodied Sylvester Stallone ( @TheSlyStallone ) during 'Rocky III': http://bit.ly/2naS6Vr  pic.twitter.com/4JM4FiXbTm

22
Bodybuilding.com on Twitter

#ProTip Try to get 30 + grams of protein in your meals which = more #gains ! #Bodybuildingcom pic.twitter.com/MThi7Sp1MB

23
The 10 Worst Things You’re Doing for Your Muscles

But sometimes our habits in and out of the gym unknowingly can sabotage our hard work—or at least make us less efficient in producing the results we’re striving so hard to achieve. Here are the 10 worst things you’re doing for your muscles and what you can do instead.

24
Drive | IFBB Pro Evan Centopani's Bodybuilding Motivation - Video Dailymotion

Drive | IFBB Pro Evan Centopani's Bodybuilding Motivation

25
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.

26
The best ab exercises, according to science

That brings us to planks. The ACE study looked at both front forearm planks and side planks in terms of muscle activation of the rectus abdominus and the external obliques. The news was… not good. So should you scrap ‘em? Matthews’ resounding reply: Nope. “There are many additional muscles that make up the core—the deeper muscles we can’t access with electrodes,” she says. “In terms of training the core in the way in which it works in everyday life, you need to use muscles like the TA [transverse abdominus], which stabilizes the spine. Planks do that.” However, she says, there’s plenty of room for improvement on the static plank. The idea of the plank is to train the core muscles to stabilize the spine against movement. Once you’ve mastered a solid 30-second static plank, add movement to it to make the core muscles work harder. “Try rocking back and forth on your toes and forearms,” Matthews suggests. “Or shift side to side, or do forearm circles.” No matter which plank you chose, be sure to brace your abs in (as if you’re about to get sucker-punched) and squeeze your glute muscles to keep your hips fully extended.

27
Bodybuilding.com on Twitter

How much weight did subjects lose in 60 days with the key ingredient in @MuscleTech Hydroxycut Hardcore Next Gen? http://bbcom.me/2mxr50W  pic.twitter.com/wvthjzTNNL

28
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.

29
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!

30 Official Muscular Development Magazine

Official Muscular Development Magazine

31 Shawn Ray

Shawn Ray

32
5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

33
Build Awesome Abs with This Execution Tip from Ben Pakulski

http://www.mi40nation.com (click here). Build Awesome Abs with This Execution Tip from Ben Pakulski. Join Ben's inner circle and get exclusive muscle building content here: http://www.mi40nation.com Build Awesome Abs with This Execution Tip from Ben Pakulski 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...

34
2017 Arnold Classic: The Expo

Around the 2017 Arnold Sports Festival Expo

35
Tip: The 10 Minute Deadlift Tutorial | T Nation

There are several variations of the deadlift, and a ton of tips for performing them correctly for your individual goals. Use the guide below to jump to the parts of the video you're most interested in.

36
The 7 Best Workouts for Fat Loss - Biotest

Walking, however, won't raise cortisol. In fact, it might lower it because it helps you unwind and relax. While it won't burn a ton of calories, it can still make a significant difference. A fairly rapid walking pace can use up about 350-400 calories in an hour. Over a week that comes up to 2400-2800 calories. A pound of fat is about 3500 calories. While the math isn't quite that straightforward, it could amount to an extra 4-5 pounds of fat loss over a 12-week period.

37
Men's Fitness on Twitter

Crack the whip: ‘Indiana Jones 5’ officially happening with Harrison Ford and Steven Spielberg: http://ow.ly/FhD1309IJP4  pic.twitter.com/cAPkvFeFIU

38
Kai Greene on Twitter

Way too many new styles on the @Ryderwear site. Have you guys seen the new DMAK GT GRANITE ? Check em out http://www.ryderwear.com/kai  pic.twitter.com/naHhyf7vD2

39 Shawn Ray

For a better experience on Facebook, switch to our basic site or update your browser .

40
Men's Fitness Wire on Twitter

Watch: Dwayne @TheRock Johnson stops a torpedo with his bare hands in absolutely insane ‘Fast 8’ trailer: http://bit.ly/2m76InF  pic.twitter.com/qlKHPEeWHx

41
http://www.ironmanmagazine.com/beat-back-pain-2/

A new study published in The Spine Journal shows that lower-back pain that is a result of degenerative discs responds well to weightlifting. The researchers in the experiment found that isolated lumbar extension exercises using a heavy load but low volume and low frequency actually imparted a regenerative effect on damaged intervertebral discs.

42
http://www.ironmanmagazine.com/how-to-banish-belly-fat/

The eating basics for getting rid of a bulging belly are simple (unless you’re pregnant, in which case you’ll have to put up with your bulge for a while). According to the November ’12 Better Nutrition , “The key to trimming belly fat is to replace the processed carbs, including alcohol, in your diet with fruits, vegetables, good fats and healthy protein.”

43
Dwayne Johnson on Twitter

Excuse me while I redirect this 94 ton torpedo. With my bare hands. On ice. Enjoy the insanity. #F8 #HOBBS #IcemanCometh #FateOfTheFurious pic.twitter.com/vicuv5WrLb

44
Instagram post by Dave Tate - Elitefts.com • Mar 9, 2017 at 4:34pm UTC

45
9 Fake Health Foods | T Nation

It's ironic: A product that's sold as a health food can be so damn fake and unhealthy. From poor support of protein synthesis to gas and diarrhea, I'm just not seeing what's so healthy, especially for three dollars a bar. Better I think to retrain one's palate to not desire chocolate bars so desperately. Why not instead remember how delicious real foods are? A lot of my heroes growing up became amazing bodybuilders on staples like potatoes, brown rice, chicken and broccoli. They weren't so weak as to seek excuses to eat daily desserts.

46
Big J on Twitter

Great sport Mike. My oldest played 4 years University, youngest MSU 1 year, currently 2nd year SHSU both ODP. You kids should try it. https://twitter.com/mikeohearn/status/839850541949739010 …

47
Kai Greene on Twitter

Something happens to people when they're masked. They become too free, uncivilized. They may do anything. #INVINCIBLE #KingKai pic.twitter.com/LiUWHIKqqW

48
Sagittarius Horoscope for Thursday, March 9, 2017

Thursday, March 9, 2017 - Knowing how to approach a situation delicately can be difficult when circumstances at home or with family cramp your style. You may blow a petty disagreement out of proportion as a way to get something off your chest today, causing undue stress and hurt feelings. Rather than exaggerating the details as an excuse, either wait until a more appropriate time to address the issue calmly or let it go. Think before you speak; wisdom is to the soul what health is to the body.

49
http://www.ironmanmagazine.com/frida-paulsen-stern/

It’s hard to believe Frida Paulsen Stern only has two years of competition experience. Not only does her body look like she has spent years in the gym, but her stage presence—a combination of precision posing and sultry sex appeal—makes her look like a seasoned pro. The former elite level soccer (er, football) player walked off the pitch and into the gym and never looked back. She brought an athlete’s competitive drive and work ethic with her, and has since created one of the best packages of any European Bikini pro. With full round glutes and abs you can strike a match on, it’s only a matter of time before this Swedish beauty starts appearing on the biggest stages in the sport.

50
http://www.ironmanmagazine.com/bcaas-burn-fat-2/

If branched-chain amino acids were a boy band, then leucine would be Justin Timberlake, and valine and isoleucine would be... those other guys. Leucine has received so much hype over the last few years that many people opt to take straight leucine supplements over the complete complex of BCAAs. That could be a mistake, says recent research. While leucine is a main instigator of post-workout protein synthesis, a study out of Oita University in Japan shows that isoleucine contributes to the burning of body fat. Subjects in the experiment were fed a high-fat diet. After isoleucine was added to the food, weight gain and fat-tissue growth was reduced and organs and muscle tissue showed signs of utilizing more stored fat. While leucine also helps you stay lean, through raising metabolic rate, the combination of all of the BCAAs seems to possess more fat-fighting horsepower when taken together than when consumed separately. A good dose of BCAAs for strength and physique athletes is 10 grams once or twice daily.

51 Joe DeFranco on Twitter
52 http://www.ironmanmagazine.com/hardbody-feature-amber-dawn-fokken/
53 Official Muscular Development Magazine
54 Shawn Ray
55 http://www.ironmanmagazine.com/green-tea-timing/
56 Lose weight like a celebrity: Trainer to the stars reveals how
57 Modern Man Nutrition Delivers a Maximum Strength Muscle Builder
58 T NATION (officialtnation)
59 The Art of War
60 What real whiskey drinkers know about drinking whiskey
61 The 10-Minute Workout for More Lean Muscle
62 Defined, Hanging Hamstrings
63 Hit 'Em High, Hit 'Em Low
64 Is diet soda just as bad for your weight as regular?
65 11 Best Foods to Buy Frozen
66 Arnold weeked recap
67 6 Ways to Train for Striations
68 The Dr. Levi Show #60: Jeff Bosley, Pauline Nordin | Proper Gym Etiquette
69 Muscle & Performance on Twitter
70 Men's Fitness on Twitter
71 6 Remedies for Lagging Upper Pecs
72 Today's Workout 4: The ultimate kettlebell mobility circuit
73 6 Exercises for Boulder Shoulders
74 Instagram post by 💣Bkbeast • Mar 8, 2017 at 6:21pm UTC
75 Heath Evans on Twitter
76 What Should I Do?
77 Straight Up Back: Pullup Workout
78 We hate to bring this up, but taking drugs to prevent going bald could ruin your sex life
79 Training with Tendonitis
80 Bodybuilding.com on Twitter
81 Bryan Doberdruk 21 Dealdift Salute
82 Instagram post by Mr. Olympia LLC • Mar 10, 2017 at 1:29am UTC
83 Instagram post by Men's Health Food • Mar 10, 2017 at 1:25am UTC
84 Home
85 High Protein Healthier Nachos
86 Amy on Twitter
87 4 Classic Exercises to Build Up Your Biceps
88 Barbell vs. Dumbbells: Which Should Come First?
89 Megan Elizabeth on Twitter
90 Instagram post by Victor Martinez • Mar 10, 2017 at 12:39am UTC
91 erin lardy on Twitter
92 Primary Chest, Shoulders & Triceps