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Sagittarius Horoscope for Tuesday, October 21, 2014

Tuesday, October 21, 2014 - You have your eyes set on the horizon but still have unfulfilled promises keeping you in the past. This period of renewal that began last month is coming to an end next week as energetic Mars leaves your farsighted sign. Use these last days wisely by imagining what you want to happen next. Make intentional visualization a part of your daily routine to empower you to manifest your dreams. Luckily, you can positively impact your future by changing how you see it.


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Foam Rolling: Total Body Benefits

The first thing to do to start seeing results is to foam roll your calves. Most of the things we do negatively affect our calves. From the shoes we wear to the way we sit in a chair, our calves are in a shortened position most of the time. This limits the range of motion of the ankle and reduces function up the rest of the body. To address this, begin by placing one leg on the roller, then place the other leg on top of it. Raise the hips and slowly begin to roll to the knee. If you find an extra tender spot, stop and hold. After about 20 seconds continue to roll through the area four times. Then set the hips on the ground and rotate the leg four times side to side.

Monster Bear Traps Workout

When an actor rolls into Hollywood, his ability to emote on-camera is pretty important. But everyone knows that to really make it, you need connections. Your body is a lot like Tinseltown—the right connections make the difference. To me, the most important connection in the human body is the one that joins the shoulders with the neck: the upper trapezius. Developed traps complete the athletic look and provide support to the head for dynamic activity. Here’s the most effective way to build this critical connection.

Shredded Abs in a Hurry

Getting ripped is, for lack of a better word, easy. It just takes time. Follow this three-step plan for shredded abs.

Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

Best Pre-Workout Foods

Fruit smoothies Fruit smoothies are high in carbohydrates and high-quality protein. Better yet: “They’re easy to consume and are rapidly digested,” says Burke. Try blending 1/2 cup plain, low-fat yogurt, 1/2 cup fruit and 1 cup fruit juice. “People tend to skip fruit and other foods that are high in carbs,” says Villacorta, “but protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage .”

The Best 20-Minute Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

4 Biggest Squatting Myths

Think about the pelvic build. This cue implies that the hip sockets (acetabulae) on every person’s pelvis are located in exactly the same place. Common sense would say that it’s not true. Just like someone’s eyes or ears, it slightly varies from person to person. You need to set up in a place that promotes the best depth for your skeleton. A narrower stance will probably work better for someone whose acetabulae are placed slightly towards the front of the pelvis. A wider stance will work better for one whose acetabulae are towards the outside of the pelvis. Not following your body in this regard may lead to clearance issues when the ball and socket joint of the hip are restricted due to your stance.

Top 10 Mass building Tips (...for SERIOUS Trainees Only!)

This is often a topic of much debate, but the long and short of it is that unless you have a steady supply of amino acids in your bloodstream, your body will break down it’s own tissue to meet the demands of life.

How to Get Your Lower Abs to Show

The best way to drop fat is to create a caloric deficit: eat fewer calories than you burn per day. Use a food journal for just a few days to track exactly how many calories you’re consuming. Then, reduce your caloric intake by 500 calories per day — that should be enough to boost your fat loss and melt the fat around your mid-section (and everywhere else, too). Every two to three weeks, measure your body fat to make sure you’re moving the right direction.

Build Mass With Squats and Milk

There are several versions of 20-rep squat workouts. Each workout would start with a basic warm-up followed by the heavy set of 20-rep squats immediately followed by 20 pull-overs to expand the rib cage and to add size to the chest. Some rules on the squat are as such: squat as deep as possible for maximal range of motion (try to touch your hamstrings on your calves) and lifting belts are not allowed. Remember, half-reps will only get you half the results. It might be obvious for some, but back squats are recommended as more weight can be used. Also, the bar can "rest" on your back between reps.

Master the Windshield Wiper for Amazing Abs

Hang from a pull-up bar and raise your legs until they’re perpendicular to the floor while keeping your torso parallel to the floor. (You’ll make an L shape with your body.) This will require you to pull your body closer to the bar, bending your elbows and contracting your upper back. Rotate your legs side to side. You can make the move easier by bending your knees. Add the workout below to your training to build up to doing the full hanging windshield wiper.


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Ask Men's Fitness: What Is Proper Urinal Etiquette?

MF: First of all, don’t stand next to me when there are six other urinals to pee in. It’s called a “buffer zone.” Give me some space to do my business, and I’ll give you yours. Also, if you feel the urge to have a conversation, stifle it. Urinals are a no conversation zone. When a guy hits the john, it’s a two-minute respite from the outside  world. The last thing I want to do is talk about the weather. And do not flush the toilet with your foot. Are you kidding me with that? I get it: You don’t want to touch the damn lever. But your feet are dirtier than your fucking hands. There’s a sink five feet away, so you can wash your hands. Or you can use your elbow or forearm.

Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

Fighter Diet News

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

11 Common Kitchen Tools You Don't Need

If you cook, you accumulate. Cooking gadgets have a way of multiplying and taking over valuable kitchen space. That’s a bad thing not only for your cabinets and drawers, but for your cooking efficiency, too. The more kitchen clutter you have, the more time you spend searching for what you really need and then—OH CRAP THE SAUCE IS BURNED! Take a spin through this list of cooking tools you don’t need. Then commence the cleanout.

Ultimate 3-Day Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

Big Ramy: Hammer It Out for Massive Biceps

Like King Kong rampaging in Manhattan, another foreign behemoth arrived in the Big Apple and caused a sensation this past year. Behold bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was just a “random dude in the gym.” Incredibly, he rapidly packed on enough muscle to dominate the Amateur Mr. Olympia the following year. Then, last May, the 28-year-old won his professional bodybuilding debut, the New York Pro, tipping the scales at a mind- jarring 288.

How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

8 Ways to Up Your Protein Intake

Everyone knows protein is essential to  building muscle , but you don't always have the time to cook a meal every night or the money to constantly buy fresh meat from the butcher. If you're having trouble fitting a  protein-packed meal plan  into your daily routine of working and working out, here are some nutrition-saving tips to make sure you're getting all you need to make sure your gym gains aren't going to waste with the wrong fuel.

Falling Short of Failure

About the Author Alexander Cortes started lifting heavy five years ago as a way to rebuild his body after severely injuring his back and hamstring during ballet training. Yes, you read that correctly. After using a cane for nearly a year, he decided to make a change to his training and become strong(er). From his personal experience, his programming approach on muscle, strength, and athletic development is a blend of dance and strength and conditioning methods. Having worked with a predominantly female clientele for most of his career, he is very passionate about empow(her)ing women to change their mindsets regarding training and nutrition. As a coach, he works alongside John Meadows at Mountain Dog Training. It’s here that he coaches physique athletes and non-competitive individuals. He can be contacted directly at or through Facebook.

3 Tips for Nailing the Front Squat

Next, foam roll your lats and thoracic region to assist in holding the weight at shoulder height. Having good ankle mobility and calf flexibility will help you attain your thighs being parallel to the floor. If this gives you a hassle and you find yourself slightly elevating the heels, lower weight and make it a point to increase your mobility so your heels stay put with heavier weight.

7 Weight-Loss Lies We Don't Understand Why People Believe Them

7 Weight-Loss Lies We Don't Understand Why People Believe Them

The Triphasic Podcast with Cal Dietz

About the Author Mark Watts is the Director of Education at™ and the NSCA Ohio State Director. He is an Adjunct professor in the College of Professional and Applied Studies at Urbana University. Watts has a master's degree in exercise science and health promotion from California University of Pennsylvania and a master's degree in elementary education from Clarion University of Pennsylvania. Mark has been working with college athletes in over 20 different sports at the Division I, II, and III levels for over 15 years as a strength and conditioning coach. Prior to elitefts™, he coached athletes at Denison University, the United States Military Academy at West Point, Allegheny College, and Clarion University. He has also completed strength and conditioning internships at the University of Tulsa and Ohio State University. Mark is certified by the National Strength & Conditioning Association, USA Weightlifting, the National Academy of Sports Medicine, and the Collegiate Strength & Conditioning Coaches Association. He started competing in powerlifting in 1997 and is an amateur Strongman competitor in the master's division.

Off-Season Cardio is "A Must" for Bodybuilders

Off-Season Cardio is "A Must" for Bodybuilders

Creating the Perfect Muscle Monster

After the finals of the 2002 Show of Strength, Ronnie and I had a long talk and knew that in order to continue on with our reign of Mr. Olympia victories, we could no longer sit back and be comfortable with the game plan that had garnered wins so often before; it was time for the reinvention of Ronnie Coleman, and this is where the plan for creating the perfect muscle monster began. We knew it was time to give the audience and the judges something they had never seen before from Ronnie—or from any other Mr. Olympia for that matter—and that we would have to push things harder than ever before, but we would also have to be fresh.

We 'Mirin Vol 89: 15 Ripped Physiques -

We are looking for the most ripped, shredded, and smoking hot Ghosts, goblins, ghouls, and costumed bodies for we 'mirin! Submit your photos for our halloween special edition!

LeBron goes shirts-off for Beats by Dre

James walks into the LeBron James Arena a St. Vincent’s-St. Mary’s in Akron where he played in high school and where the gym is named in his honor. An emotional montage – a home being torn down, an empty refrigerator -- plays interspersed through James's workout, heightening the drama and reminding us that James still has something to play for, namely bringing a championship trophy home. The Cleveland Cavaliers selected James with the first overall pick in the 2003 NBA Draft. He led the Cavs to the franchise’s first NBA Finals appearance in 2007 and won two league Most Valuable Player awards in his first stint in Cleveland.

The Most Popular Mass Diets Explained

The Most Popular Mass Diets Explained

6 Weeks to Super Strength and Monster Mass

Few things are more impressive than watching a dude load up five or six or more plates on each side of a squat bar and taking it deep to the bucket before driving it back up with authority—for eight reps. And to make matters worse, when you glance over, you notice legs the size of tree trunks. Likely, your first thought is: “What is he taking?” It should be: “What is he doing in his training that I’m not?” Strength is the true first test of man’s will to overcome. It’s the genesis of lifting and fitness, and dates back a few thousand years, when it was a tremendous asset for survival. Fast-forward to the late 1800s and early 1900s, and feats of strength were the main attraction at any venue. Today, strength testing is still being performed, but has taken a backseat to size-building and shaping the perfect physique. But ask anyone who’s anyone in the sport of bodybuilding, and they’ll tell you they began by lifting heavy, and that before they even considered trying to build their massive physiques, they were in the gym working to build strength. While volume reigns as the best way to build size, there’s no better way to lay down dense muscle fiber and build a rock-solid base than to train strength.

Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

Marvelous Delts

This year, Ronnie Coleman made me add his up-the-rack dumbbell laterals and they’ve substantially increased the size and hardness of my deltoids. These are performed nonstop through four rapid pyramided sets of 25 reps, 15, 12, then eight reps, after which I take a 45-second to a minute rest, and then repeat. I go through each of these four-set sequences four times for a total of 16 sets.

Count by 5’s to Build Your Thighs

Squats are the king of leg exercises. It’s a natural body movement that incorporates flexion at all major lower body joints, causing max overload of the major muscles of the body. Increasing your squat strength will result in greater development throughout your entire lower body. Use the tried and true 5X5 method and focus on increasing weight each session to maximize this movement.

Halloween Visit with the Guys and Ghouls of elitefts

Halloween is a great time to meet some of the new members of Team elitefts! Chris Duffin scares local villagers as he stomps his way into town. Count Casey Williams flyes in from Transyl…errr Pennsylvania. Yessica Martinez spins tracks and keeps guest shrieking. Chris “The Wrapping Tank from Botswana” shuffle-steps his way in like a sandstorm. Mickey Belaineh broomsticks in to keep the cauldron of fun brewing. The new team members all have scary potential!


From the standpoint of sports injury rehabilitation, choosing to work the slower-twitch fibers with higher reps means you will probably not be affecting the primary muscle fibers that got injured, thus prolonging the recovery process. It’s no wonder that so many great strength coaches – those who are in the trenches and actually working with elite athletes – have their athletes train the hamstrings with heavy weights and low reps. Many also do fast eccentric loading, such as with drop lunges or with sophisticated eccentric training machines (such as those produced by the Italian company Desmotec for performing a type of training called isoinertial training).

41 T NATION on Twitter: "First we form habits. Then they form us."

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

Your Get-Ripped-Fast Plan

Generally speaking, a high-carb day should include 1.5–2.5g of carbs and 1–1.25g of protein per pound of your body weight, along with as little fat as possible. Low-carb days should include 0.5–1.0g of carbs, 1.25–1.5g of protein, and 0.15–0.35g of fat per pound of your body weight. You can adjust the numbers as your diet progresses.

Training the Young Athlete - Juggernaut Training Systems

This past Saturday, I spent the day watching my oldest niece’s soccer team, The Cherry Bombs, in action. After an hour of watching a dozen or so 7 year olds, I became increasingly aware of the fact that the American athletic development system, or lack there of, is broken. The long-term development of the athlete […]

The Butcher

Next, you position yourself in a seated leg-curl machine for what you call a “feel set” (a warm-up set during which you get a feel for the weight). After that, you do 270 for two sets of 11 reps. With a grin, you tell the scribe, “Let’s do the whole stack, Greg, so no one can say s—t,” setting the pin at the bottom (285 pounds) and, refusing to give in, grinding out 14 reps.

My Birthday at the NPC East Coast 11/15 | Flex Lewis

This year, I will turn 31 on November 15th. I still remember my first IFBB competition at the 2008 Tampa Bay Pro 202 where I finished second to David Henry. I have spent the last six years growing up, in and around the sport. I have met so many people from around the world, but there is nothing like the (loud) fans from the New York metro area! So for my birthday, I committed to support my good friends Maz Ali and Steve Weinberger by guest posing at the NPC East Coast Championships in Wayne, NJ. Come on out, make some noise and support the final show of the NPC Northeast season hosted by these two great promoters! Who knows maybe Guy Cisternino will sing me happy birthday, lol. I look forward to meeting the fans. I’ll be setup to take photos with the fans and sign autographs as well. I will also have limited supplies of hats and shirts available from the Flex Lewis Store . NPC East Coast Championships Passaic County Technical Institute 45 Reinhardt RD Wayne, NJ 07470 Prejudging starts at 11am. Finals at 6pm. Show information here Advance tickets are available at Bev Francis .

7 Ways to Make Your Biceps Workout Harder

“Volume, reps, intensity, weights, hand position , and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

Trainer Q&A: Do I Need to Carb-Load Before a Race?

Now that the pre-race pasta dinner is out, what should runners eat the night before a big event? Penamonte says nothing special. “Eat what you normally have used in training. Instead of paying attention to what you’re eating only the night before, make changes to your diet a few months out to improve performance. Focus on shifting the diet and replacing starches with ample vegetables. Add in protein and mix in some good fats.” The pre-race pasta dinner was designed to top off carbohydrate stores for a long event. Rather than increasing carbohydrate consumption the night before, which can lead to spiked insulin and increased cravings, focus on fat and protein consumption. This strategy along with proper training will increase your body’s ability to burn fat and lead to longer-lasting energy - no pasta required.

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.


Ask Men's Fitness: Does Beet Juice Really Improve Endurance?

Ask Men's Fitness: Does Beet Juice Really Improve Endurance?

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52 Figure Dynasty: How Nicole Wilkins Won Her Fourth Olympia -
53 Trainer Q&A: What’s the Difference Between Eating for Muscle and Eating for Endurance?
54 Kai Greene's Answer to Muscle Growth
55 10 Late-Night Cravings and How to Curb Them
56 MuscleTech Hydroxycut Hardcore Elite at
57 Machine Guns
59 4 Bodyweight Sticking Points Solved! -
60 MusclePharm Combat Powder at
61 7 Ways to Sneak in a Quick Workout
62 Editor Obsession: Functional Fall Boot
63 Body Transformation: Kerri Banished Self Doubt -
65 Optimum Nutrition Essential AmiN.O. Energy at
66 6 Ridiculous Photos from the Beijing "Airpocalypse" Marathon
67 3 Ways to Crush Nighttime Cravings
68 Whey Better Peanut Butter and Jelly Oatmeal
69 Why is logging workouts essential? | Live Life Lean Blog
71 Three Reasons Your Ab Workouts Aren't Working
73 Sqor Sports
74 Sqor Sports