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1
Sagittarius Horoscope for Sunday, January 17, 2016

Sunday, January 17, 2016 - The biggest problem with riding waves of unrestrained optimism is that you can land in a pile of trouble without even knowing it. You might see glimpses of a more realistic perspective now, but you're not willing to sacrifice your piece of blue sky just yet. While it's true that denial may put a smile on your face for a while, it won't make you very happy in the long run. Facing the truth is your only viable option, even if you must temporarily temper your carefree ways for a worthwhile cause.

2
The Best Ab Exercises, According to Science

The resounding ab winner in the muscle-activation studies is, in fact, the standard crunch. “Crunches aren’t this horrible villainized exercise that they’ve become over the years,” Matthews says. “When done correctly, they’re great for eliciting muscle activity in that part of the body.” The key words are “done correctly,” which Matthews describes as a full range of motion, engaging through the abdomen to lift the shoulders up off the ground. “You can have lots of variation in tempo, but if you find yourself lowering rapidly without control, try doing one count up and three counts down.” What doesn’t matter: Where you put your hands. The ACE study looked at both the cross-chest position and hands-behind-head and found no difference in ab muscle activation. However, if you have a tendency to interlace your fingers and yank on your head, cross-chest may be better for you, says Matthews.

3
Walk With Me

Shawn Rhoden’s step-by-step leg workout

4
Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

5
Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

6
Shock Your Triceps

A typical exercise selection for a triceps shock would be two behind-the- neck extension movements, a cable pushdown and a “belly builder,” such as lying cambered-bar extensions. A lot of bodybuilders say you should start with the heaviest and most basic exercise, but I’ve found that the order of exercises has nothing to do with triceps development. If you have a hierarchy of exercises, that means some are not as good as the others, so get rid of them. They should all be the best.

7
The 8 Worst Things to Do After a Workout

Once done training, your job is only half over.

8
Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

9
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

10
Hammer Time

The same goes for back machines. I used to do reverse-grip pulldowns on a lat machine before I ever touched a piece of Hammer Strength equipment. When the Hammer Strength version came out, I was pleased. What I like most about it is the arc of the pulling movement. On a lat machine, the pulldown motion is in a straight line, but the function of the lats is to pull both down and back, so the Hammer Strength machine is more effective. The seated row is equally good and is something I used quite a bit. I especially liked to perform these in single-arm fashion. In fact, I became known as such a proponent of this exercise that I was later consulted during the development of a reverse-grip rowing machine.

11
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

12
8 Worst Things You Can Do to Build a Bigger Back

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth.

13
Juliana Malacarne: She's Got Legs

They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date.

14
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

15
Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

16
3 Tips for Training in the Cold

You're coming in cold from off the streets or you just got out of work, don't just get under the bar and start lifting. The warm-up should be thorough and comprehensive, but when the warm-up is done, slowly ramp up your working sets. This means taking smaller jumps and performing low reps at each weight to get to your main working sets.

17
T NATION on Twitter

Our most popular article of the week. Why you're (mostly) wrong about #CrossFit --> https://www.t-nation.com/training/why-youre-mostly-wrong-about-crossfit … pic.twitter.com/HGBOqfj7g3

18
Can You Bench Alone Using a Bench Shirt? - elitefts.com

Can You Bench Alone Using a Bench Shirt? - elitefts.com

19
T NATION on Twitter

Uncover the muscle you've been building. Get the free ebook here: https://goo.gl/yNGvZj  pic.twitter.com/hp0h0cAImT

20
T NATION on Twitter

It looks weird, but it works. Do the Nordic ham curl: https://www.t-nation.com/training/tip-do-the-nordic-ham-curl … pic.twitter.com/7zpTqmiIfb

21
T NATION on Twitter

High T-levels = a leaner more muscular body. How to maximize yours with training: https://www.t-nation.com/workouts/testosterone-boosting-workout … pic.twitter.com/KcyxuRaLg7

22
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

23
Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

24
T NATION 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

25
The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

26
T NATION 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
T NATION on Twitter

If you're strong in THIS, chances are you're strong in everything else: https://www.t-nation.com/training/tip-push-press-for-massive-strength … pic.twitter.com/zc0C4HIYy4

28
T NATION 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

29 T NATION on Twitter

Set your quads on fire in just one brutal set of this: https://www.t-nation.com/training/tip-do-front-squat-21s … pic.twitter.com/aMQ8ZsU4gD

30
T NATION 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

31
Pic-it Collage - Photo Collage Maker and Editor on the App Store

We are unable to find iTunes on your computer. To download the free app Pic-it Collage - Photo Collage Maker and Editor by GSD1 LLC, get iTunes now.

32
T NATION on Twitter

Turns out, you can eat a lot of white potatoes and not get fat. The real story: https://www.t-nation.com/diet-fat-loss/tip-eat-more-white-potatoes … pic.twitter.com/iGIGto9OVb

33
How To Get And Stay Motivated For 2016!

The Golden Circle teaches that your "why" should be at the center of all your actions. Your "why" dictates your decision making, your drive, and ultimately, what sets you apart. We all know that it's important to work out and eat well, and if you're reading this, you know where to go to get the basics on how to do it. But no matter how much information you have, it's not until you create a strong, solid foundation of why you're doing these things that you'll actually stick to them.

34
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

35
T NATION on Twitter

Jack up the intensity of this classic posterior chain exercise: 2 ways --> https://www.t-nation.com/training/tip-ramp-up-the-back-extension … pic.twitter.com/zmoOrn7zfQ

36
T NATION on Twitter

Do the vertical plate raise for athletic abs and a healthy back. Here's how: https://www.t-nation.com/training/tip-ditch-the-decline-sit-up … pic.twitter.com/8xAhuEG3rh

37
T NATION on Twitter

Is training to failure more important than the weight used to get there? Cool new info: https://www.t-nation.com/training/single-best-muscle-building-method … pic.twitter.com/T6l0lDwuZ8

38
T NATION on Twitter

Blast your chest with the Blitzkrieg Triple Press. Here's how to do it: https://www.t-nation.com/training/tip-do-the-blitzkrieg-triple-press … pic.twitter.com/BsLolgFCGe

39
Max Muscle Recuperation

After a workout, your muscles are hungry for nutrients to repair muscle damage—they’re like super-absorbent sponges. That’s why you want to consume a post-exercise whey protein blend. Whey protein taken immediately post-exercise has been clinically proven to enhance muscle recuperation. In a recent double-blind, placebo-controlled study following weight training, participants were randomized into two groups: carbohydrates only, and whey protein-carbohydrates only. Participants consumed 1.5 g/kg.bw/ day supplement (~30g consumed with breakfast, lunch, in the afternoon, after the evening meal, and immediately after exercise) for a period of 14 days following eccentric contraction-based resistance exercise sessions consisting of four sets of 10 repetitions at 120% of maximum voluntary contraction on the leg press, leg extension, and leg flexion machine.

40
Bodyweight Workouts For Fat Loss: Do They Work?

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

41
Winter's Crop: Sautéed Turnips With Pine Nuts

Turnips are root vegetables grown in cold climates with edible roots and greens. Farmers pick them early, when they're sweet, or just before fall frost, when they're bigger. Both types are good sources of antioxidants, minerals, and vitamins such as C and K.

42
Surge® Workout Fuel - Biotest

Surge® Workout Fuel was the first supplement we developed for our elite, private line that harnesses the full power of the crucial 3rd Law of Muscle. We believe that once you use Surge® Workout Fuel, you'll be just like our elite athletes and never want to train without it. In fact, you'll view any non-FUELED training session as a waste of time.

43
6 Quick Ways to Burn 100 Calories

Burn significant calories quickly and easily without a gym or equipment.

44
The Beginner's Guide to Six-Pack Abs

And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose. But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or down motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.) To make sure you stay safe, put one hand underneath the small of your back, crunch your head and shoulders up just a handful of inches, hold for about 10 seconds, and release back down, advises Stuart M. McGill, Ph.D. , director of the spine biomechanics laboratory at the University of Waterloo.

45
Optimum Nutrition Gold Standard Pre-Workout at Bodybuilding.com

This formula raises the bar by providing you with only what you need to achieve your True Strength™ - made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate - one of the industry's most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate - a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation.

46 Layne Norton, PhD on Periscope: "Deadlift day part 2"

47
Francisca on Instagram: “So true!!! It starts NOW what you are creating for your future- We don't NEED to just accept that sickness and frailty goes hand and hand…”

48
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

49
DYGym - Opening Party Marbella - Dorian Yates Gym Marbella

The launch party for Dorian Yates Gym in Marbella

50
Biotest on Twitter

Beyond caffeine. Spike is now available in blue raz flavor: https://biotest.t-nation.com/products/spike-energy-drink-blue-raz … pic.twitter.com/rscU9L3rt5

51 Mike Titan O'Hearn on Twitter
52 @iconmeals on Instagram: “It's.... Friday... Just another day at the ICON kitchen... So WHY NOT celebrate... the right way - with an ICE CREAM sandwich, of course!…”
53 Monday Motivation: Start Your Week Motivated
54 Gal Ferreira Yates on Instagram: “#Repost @andrecoulson with @repostapp. ・・・ Please read. . Have a great week! . Shout out to @thedorianyates . He changed bodybuilding now…”
55 Zach Even - Esh on Instagram: “First #UndergroundStrengthCoach & Sports Performance Cert of 2016 is OPEN! ==> http://UndergroundStrength.org / #UndergroundStrengthGym…”
56 Mike Titan O'Hearn on Twitter
57 Jamie Haire on Twitter
58 leonidas mujahid on Twitter
59 Chelsey Novak on Twitter
60 Mona Muresan on Twitter
61 Ryan Kissig on Twitter
62 Mr. Olympia LLC on Instagram: “@ifbbvictormartinez #BodyBuilding #MrOlympia”
63 FastFoodie on Twitter
64 Natural Bodybuilder VS Joe Defranco's 100 Rep Bench Press Challenge!
65 Luke on Twitter
66 Gal Yates on Twitter
67 Fat Loss By Mind Power (advanced)
68 Burning Down the Boy's Club: Why Women Belong in the Weight Room
69 3 Reasons You're Not Ripped
70 7 CRUCIAL CARB TIPS
71 Whey Or Casein For Muscle?
72 Sleep It Off to Shed More Fat
73 70 Ways to Eat for Muscle
74 7 Myths About Six-Pack Abs
75 3 Keys to Looking and Being Strong
76 Food Fixes
77 7 Mass Building Tips for Beginners
78 Beginner's Guide to a Better Bench Press
79 After Shock: Brian Casad’s Amazing Transformation
80 Finish Strong
81 The Oak's Unique Lifts
82 Enter to Win a Body-Solid G6B 25th Anniversary Edition Home Gym
83 Ask Men's Fitness
84 3 Best Exercises for Building Badass Wings
85 10 Metabolism-Boosting Tips
86 Buffalo Chicken Quesadilla (with Avocado)
87 8 Nutritional Meal Delivery Services For Guys on the Go
88 Matthew Miller on Twitter
89 Rate My Workout: A Better, Painless Leg Workout
90 Download the Free FST-7 Hard Body Level 1 Blueprint
91 Why Do Squats Hurt? (And How to Fix The Problems)
92 Cannabis Instagram Account Attacks Continue - Culture Magazine - Cannabis Lifestyle and News Magazine
93 Pauline Nordin on Instagram: “#Repost @the.life_diaries ・・・ #quote #motivation #tumblr #tumblrpost #tumblrboy #tumblrgirl #tumblrquotes #couple #relationshipgoals…”
94 Health Nuts
95 Extreme Eats