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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
Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

3
Top 8 Reasons You're Distracted at the Gym

It’s all but certain that when you get to the gym you’re going to have to deal with distractions. From sights to sounds to smells, there will be something seeking to sidetrack you. Left unchecked, this sort of interference can cause you to lose focus and mess up your ability to make gains . But don’t worry, there’s a way around every potential preoccupation you might face. Check out these fixes to common distractions.

4
Build a Set of Monstrous Quads with our "Quad Thrust" Routine

Start with a moderate weight that you can handle for at least 15 reps. Varying your foot position will allow you to hit your quads from a variety of angles. Keep your back against the pad during the full movement; don't risk injury to your lower back by rolling your tailbone under as you lower the weight. Lower the weight slowly, then push through your heels on the upward portion of the movement. The pace should be slow and controlled on the way down and explosive on the way up. Consider pyramiding up in weight for each set, but make sure to get at least 10 reps.

5
The 10 Best Bodybuilding Exercises You Can Do

With so many great exercises available to choose from, picking the ten best bodybuilding exercises is a tough (and somewhat subjective) task. If you could only pick ten exercises to do the rest of your training days, the following (in no particular order) would be the ones I would recommend to pack on more muscle for a strong, powerful, rock-solid physique.

6
7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

7 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.

8
How to Determine Your Ideal Body Fat Percentage

One of the most accurate and cost effective ways to measure your body fat is with a caliper. There are several other ways to take your body fat. Underwater weighing, dexa scan, bioelectrical impedance machines and calipers. Calipers are designed to clip the body fat and measure the fat under the skin. There are various  pinch tests. I recommend using a four or seven point caliper test. Regardless of whatever method you use the key element is consistency. It matters much less what the body fat number says as long as every time you check your body fat it’s moving in the right direction...down! Try to be as consistent as possible when taking your measurements. Try to do them under the same conditions, for example first thing in the morning after using the restroom. This will eliminate any discrepancies with inconsistencies and fluctuations throughout the day.

9
Get Weigh-In Shredded

“For the everyday guy, the basis for all of these workouts should be two or three minutes on and one minute of rest,” he says. “The boxing workout was built on interval training simply because of the nature of how the sport is played by rounds. Training for these rounds you push yourself in intervals within the rounds. Boxers have been training like this for decades. It has only recently become hip to the mainstream public with HIIT and other trending workouts. To be able to get your heart rate up so many times in a workout you will burn more calories and find that you accomplish much more work in a smaller amount of time. And on top of everything else, boxing is fun – it is both a physical and mental release. How can you beat that?”

10
Health Nuts

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says.

11
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.

12
The 8 Worst Things to Do After a Workout

Once done training, your job is only half over.

13
Squatting 600 LBS is Easy

It takes correct technique, periodization, and selection of special exercises to conquer weaknesses in squatting. Combine these with a balance of strength and you’re ready. Westside Barbell has produced more than 70 lifters who’ve squatted more than 800 pounds, 19 with more than 1,000 pounds on their résumés, six have squatted more than 1,100 pounds, and two have broken the 1,200-pound barrier. It’s easy when you know how. WHAT IS PERFECT TECHNIQUE? First, place the bar high on your back, sitting on the mid traps. Grab the bar, wrapping your thumbs around it, while positioning your feet at least shoulder-width apart. If you’re flexible, it’s preferable to keep the feet wider and pointed out slightly. Arch the back and hold air in your abdomen. To lift the bar out, arch your back and push your feet apart while clearing the rack. As you push out with your feet, force your knees apart. Keep your chest high by continuing to arch your back, and push your glutes out until you reach parallel. Next, drive your upper back into the bar. Never push through your feet first as you begin to ascend; this causes one to bend at the waist and goodmorning the bar up as a result.

14
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.

15
10 Metabolism-Boosting Tips

Competitive bodybuilding nutrition plans are typically divided into two distinct phases: off-season mass-gaining diets and pre-contest cutting diets. But what if you don’t want to alternate the two eating strategies because competing onstage is not your immediate goal? In other words, you want one plan that combines the best of both worlds so you can look as large and lean as you can year-round. That’s what the 10 tips on the proceeding pages will do.

16
The HIIT Squad

Of course, as with any cardio program, HIIT only works when it’s paired with the right diet and training program. After a few sweat-drenched workouts and a payoff well worth the grueling task, you’ll be asking yourself, Why the hell haven’t I been using HIIT all along? Good question. What follows is a breakdown on HIIT and cardio in general – including machines to use and to avoid – with information from FLEX Senior Science Editor Jim Stoppani, PhD, and superstar trainer/nutritionist Hany Rambod, to help you get ripped and ready.

17
The Elimination Workouts: Routines That Reconstruct Your Body

Wouldn't it be awesome if you could just pick and point where you wanted to cut body fat from your body? It would! But unfortunately it's not exactly possible. Your body is going to burn fat based on where your good ol' genetics want it to. But don't stress over the whole "it's genetics" thing. We've got the solution. Just because you can't spot reduce, doesn't mean you can't muscle produce.

18
10 Things You Got Wrong About Working Out

Most of the ideas you hear circulating in your local weight room today have about as much basis on scientific fact as the notion that the world is flat. Our friends over at Men's Fitness call out these myths once and for all and tells the truth about how to train.

19
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.

20
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.

21
Ladies, 6 Reasons NOT To Compete | T Nation

While it seems noble to stand for what you believe is right, the judges aren't going to agree with you. You have to have what it takes going in. You can have the best trainer, the best diet guru, the highest caliber drugs and supplements, the most crystals that can possibly fit on your suit, the best hair extensions, makeup, a killer tan, and a saunter like a cat on stage exuding enough sex appeal to make a bishop kick a hole in a stained glass window, but you're never going to compensate for poor genetics. You have to have the foundation to build upon. If you don't then I'm sorry, competing is not for you.

22
The Weirdest Training Method That Works | T Nation

Okay, these "cleans" are far from traditional, but the movement is close. Any bottoms-up "clean" will give you a run for your money. The only drawback is the load tends to be a bit too light to truly maximize hip and glute activation. However, single leg variations performed with plates quickly resolves this, as the total weight is loaded to one hip. Furthermore, the plates can swing to the sides of your body without hitting your thigh – something that can't be duplicated with kettlebells. Besides requiring a high degree of balance and motor control, you'll need Jedi-like focus to successfully complete these.

23
T NATION on Twitter

Is your body TOO efficient? Here's why that can hurt you. See #3: https://www.t-nation.com/training/8-rules-for-fat-loss-training … pic.twitter.com/8zin3HUaUC

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 New Year Redemption Workout Plan: Back and Biceps

Personal: There's so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in "Pumping Iron." And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

26
T NATION on Twitter

Less rest between sets can mean more testosterone production. More here: https://www.t-nation.com/workouts/testosterone-boosting-workout … pic.twitter.com/Mbni8RcSq4

27
T NATION on Twitter

Go ahead, have another cup of coffee. Its fat loss benefits --> https://www.t-nation.com/diet-fat-loss/tip-drink-coffee-to-boost-your-metabolism … pic.twitter.com/gzp87ZMFL6

28
T NATION on Twitter

If you always do the same curls you'll always have the same size biceps. Try this instead: https://www.t-nation.com/training/tip-do-the-lap-barbell-curl … pic.twitter.com/nbTecwFvaz

29
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)

30
T NATION on Twitter

Put 10-20% more weight over your head. Here's how: https://www.t-nation.com/training/tip-push-press-for-massive-strength … pic.twitter.com/g8YYvW4HLl

31
T NATION on Twitter

Most intense conditioning is all lower body. Not this. Try it: https://www.t-nation.com/training/tip-build-strength-stamina-with-rope-pulls … pic.twitter.com/3ctZseb8PC

32
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

33
T NATION on Twitter

Trying to build a specific muscle group? There's a superset for that: https://www.t-nation.com/training/tip-use-5-types-of-supersets … pic.twitter.com/k5Ec6E7QNG

34
5 Worst Things for Building Bigger Calves

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

35
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

36
The 8 Deadly Sins Of Training

When was the last time you skipped a night's sleep because you weren't "in the mood" for it? Your training should become as automatic as every other aspect of your daily routine. You should never consider whether or not to train; you should just go to the gym when it's time for your workout. Set the alarm on your phone and get your butt into the gym.

37
CutAndJackedShop.com - The Motivational Gym Shop

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

38
Prime Nutrition MAX-HP at Bodybuilding.com

All natural MAX-HP is the most scientifically driven pre-workout formula ever created. Each serving includes the highest quality raw ingredients, at the maximum level of volume per ingredient. MAX-HP is exactly what you would expect to see from the industry’s most advanced bodybuilding supplement tier.

39
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.

40
T NATION on Twitter

Butt implants are for lazy chicks. Build better glutes with this: https://www.t-nation.com/training/tip-make-the-trap-bar-your-secret-weapon … pic.twitter.com/LNdP1NE9Rv

41
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

42
Redirecting...

Redirecting...

43
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

44
Josh62088 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

45
Elitefts - Timeline Photos | Facebook

Ed Coan Seminars and THAT Federation This Blog post complies all the best points made on my Facebook post yesterday in regards to Ed Coan's Seminars and the IPF. I have also included the contact info for the seminar at the bottom of the post (if you do not see it check back later. I was just given the info and the page may need to cache for you). - Dave Tate Post is here --> http://www.elitefts.com/coaching-logs/ed-coan-seminars-that-federation/

46
DY Nutrition 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

47
Fighter Diet News

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

48
Testing Ground: Barbell Complexes And Pre-Workouts

Watch one of our own put the M&F barbell complex to the test...with a little help from a powerful pre-workout.

49
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.

50
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

51 T NATION on Twitter
52 Tip: Push Press For Massive Strength | T Nation
53 Surge® Workout Fuel - Biotest
54 11 Best Supplements for Mass
55 10 Ways To Burn Fat And Keep It Off For Good
56 5 Things You Need to Know About the New Nike MetCon 2
57 Big Lifts For Max T
58 Dave Tate on Prehab/Rehab For Lifters - elitefts.com
59 The Big Man’s Plan to Lose Weight and Build Muscle
60 Posing Like A Pro With Lee Labrada
61 The 6 Best Post-Workout Nutrients
62 The 25 Worst Foods for Fat Loss
63 Kevin Levrone on Instagram: “Levro Team World Workout Today Back, Biceps, Traps: Back: Front Lat Pulldowns 4 sets of 8 reps. Rear Lat Pulldowns 4 sets of 8 reps.…”
64 DieselStrength on Periscope: "Quick Fit Tip: Overhead Walk Murder"
65 The 30 Best Bodyweight Exercises for Men
66 Dumbbell Incline Flye
67 RSP Nutrition QuadraLean at Bodybuilding.com
68 8 Amazing Fat-Burning Intervals
69 Fish Oil: You're Using It Wrong | T Nation
70 Ask The Science Chick: Is The Anabolic Window Real?
71 The Deadliest Bad Habits in America, Ranked
72 8 Tips for Great Abs
73 Bodybuilding.com on Twitter
74 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…”
75 T NATION on Twitter
76 Manasquan Underground Strength Gym Relentless Strength & Conditioning
77 @therock on Instagram: “So grateful to you guys - THANK YOU. #1 International Box Office Star In The World. $1.48billion in 2015. Nothin' changes though.. still…”
78 Laurin Conlin on Twitter
79 Paul Farrell on Twitter
80 Gaspari Nutrition on Twitter
81 Should Your Workout Kick Your Ass?
82 Oslo Performance Center — 'More Than Just A Hardcore Gym'
83 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Passion! The fuel to push you to reach heights you didn't even know existed. #MikeOhearn #Flexfriday”
84 Pauline Nordin on Instagram: “Non hip hop music for great a cardio #workout . #EDM #ledzeppelin #ozzyosbourne #music #nowplaying”
85 Shawn Ray on Instagram: “Flashback Friday! Bella Blu & Asia Monet Ray #flashbackfriday #crumbsnatchers #bellablu #asiamonetray #asiamonetray #familyfirst #shawnray”
86 Adam Bornstein on Instagram: “When @seanhyson sends you a shirt, you know it's going to be something good. Especially on this guy #muscle #fitnesslife #dontbejealous”
87 SharpFitnessLook on Twitter
88 Poliquin Group™ on Twitter
89 The Body Cleanse: Does Juicing Really Work?
90 Phil Heath exclusively for Unscriptd
91 Strong101 on Instagram: “Listening to @taitfletcher @keithjardine205 @zevenesh podcast whilst having a @nandosuk for one! #LivingTheLife #piratelife…”
92 Making Boring Foods Fun | Transformed | Day 9