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1
Sagittarius Horoscope for Friday, November 6, 2015

Friday, November 6, 2015 - You might feel as if you're trapped in a rut today, motivating you to take a risk in order to shake things up at work. Unfortunately, changing your routine without a solid strategy could be more upsetting than exciting now. Use your imagination to picture the ideal outcome and then create an ambitious plan to manifest your vision as you see it in your mind's eye. Don't try to do a complete makeover in one day; success is more likely if you let your ideas mature before coloring in all the details.

2
70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

3
The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “ gun-show ” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle , most are making vital mistakes preventing this very goal from manifesting.

4
10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

5
3 Winning Workouts From Olympia Champs

Try out the routines that helped these three champs nab the top prize – solidifying their legacies in the sport of bodybuilding.

6
Moves and Tips to Build Stomach Bricks

In some of my early competitions, judges would tell me that my abs looked great when flexed, but when standing relaxed they were hardly visible. I heard that message loud and clear and knew it was time to step up my abdominal training and to start building some “bricks” in my midsection. The following have been the key reasons behind my “abdominal metamorphosis.”

7
Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

8
Eight Ways to Drink Like an Athlete

Although hard liquor is often lauded as the low-carb alternative to having a  brew  with your buddies, beer and wine are healthier options. Besides the fact that the lighter spirits are often comparable to mixed drinks in caloric content, they’re also packed with antioxidants that can benefit everything from cardiovascular health to cancer prevention. 

9
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

10
Exercise Sequence

The key finding was that when repetitions were standardized for workouts comparing small vs. large muscle groups performed first, the results were the same. The research paper went on to report that many studies that have examined small vs. large muscle groups being performed first failed to control for repetitions completed. The reviewer noted that some of these studies reported that significantly fewer repetitions were performed in subsequent sets of an exercise when they were performed later in a resistance-training session, compared with when they were performed earlier in the session. The lead author concluded, “There is very little evidence to suggest that any specific sequence of exercise affects strength gains or muscular hypertrophy.”

11 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 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.

12
Bust Out Some Bigger, Stronger Delts

When you focus solely on hypertrophy (muscle growth) without any consideration for the stabilizing muscles, you careen down a path to instability, asymmetry and eventually injury. The more muscle you pack on your frame and the more weight you can lift, the more you need these vital stabilizers. Neglecting these smaller muscles is akin to framing a house before you pour the foundation: One stiff wind and your entire project will fold.

13
The 14 Most Jacked Movie Villains of All Time

In honor of today's release of Spectre , which stars November cover star Dave Bautista as Mr. Hinx, we've compiled a list of the biggest, baddest guys to light up the silver screen. How did we come up with these? A scientific (fake) method of size, strength, ripped, and evil metrics were used on a 1-7 scale. Enjoy!

14
The College Muscle Anywhere Workout

Like The College Muscle Gym Workout , this workout is designed for body recomposition, so you gain muscle while losing fat. But if you’re too busy to make the trek to the campus gym, you can do this alternate routine anywhere, from your dorm room to the quad—the only equipment you'll need is a pullup bar, pipe, or tree limb. By performing a total body workout at a quick pace and alternating muscle groups, you’ll be making the most of time, allowing you to get back to campus life as soon as possible.

15
Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

16
Find the E.D.G.E. for Enhanced Performance and Fat Burning

Gillotti sought refuge in the weight room , looking to get into a hobby that would give him a return on his efforts. More than a decade later, he’s still at it, and these days he’s training others through his E.D.G.E. program (E.mbrace D.evotion G.enerate E.xcellence). He says that the goal of the program is to increase functional movement and overall performance while decreasing body fat. “When a person devotes himself to one cause, like the gym, [he] can get significant results,” Giliotti says.

17
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

18
Metabolic Modifiers

Stress the protein: more chicken, egg whites, fish and whey-based protein powder. Why? Not all calories — from carbs, protein and fat — are equal in their efficiency to be stored as bodyfat. When you eat a high-protein meal, it exerts a greater metabolic-boosting effect than carbs or fat. Eating protein while on a lower-calorie diet saves muscle, which helps keep the metabolism elevated. You should get at least one gram of protein per pound of bodyweight per day. If bodyfat is a problem for you, aim for 1.5 g of protein per pound daily.

19
Bust Plateaus With Partial Solutions

You can train with partials both at the top and bottom of a rep, and you should hit both at least once during a workout. "Training partial reps from the bottom of a motion can give you better starting strength, and training from the top will give you more power to finish a rep," Sandler notes. For both portions, use a Smith machine or power rack in which you can set the stop blocks to arrest the motion of the bar. For bottom partials, set the blocks about 6 inches above your chest; for top partials, set them about 6 inches below lockout. If you don't have a squat rack or Smith machine, recruit a spotter to make sure you're working in the correct range of motion, because you're pretty fatigued by this time.

20
The Fix For Lagging Hams

Then I decided I would do something I always thought of, but never tried.  I decided to try training quads and hams on consecutive days. I know you might be thinking, “You’re hams are activated when training quads so it would be too much.”  Bullshit.  When you train chest, your back is activated but lots of people train chest and then back on the next day.

21
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.

22
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.

23
Strongman Sex Positions to Make Her Climax Tonight

There is only one way to know that you’ve done well in bed. I don’t care how good you think you are at spotting a real female orgasm. In fact, I’m willing to bet the best acting gets done in the sheets. Not even her friends would know she’s faking, let alone you in your caveman-like hormonal man stupor.

24
3 Simple Stretches That Build Serious Muscle

The Benefits of Stretching Stretching helps circulate blood and oxygen to the joints, keeping them supple and healthy. The blood itself carries nutrients and vitamins to muscles so they can heal and rebuild. Stretching also flushes the body of toxins and lactic acid that create trigger points (knots) that bind muscle fibers together, preventing the muscle from functioning at its maximum potential. And if you don't have sufficient flexibility in your back, hips and glutes, you might resort to poor form, compensating elsewhere for that inadequacy, which can lead to injury.

25
The 10 Most Common Sex Mistakes

It's the third date, and you know what that means: time for sex! OK, not really (unless the world really does work like Sex and the City , in which case, kill yourself), but you'll know when it's that date. The one that, rather than ending with a kiss on the cheek and a box of tissues, results in an invitation to her place for a nightcap (or an acceptance of yours). There simply isn't an exact science to the game of love (or lovemaking, for that matter), but there are some obvious moves that will ensure she doesn't want to see you ever again. So, if you really like this girl , or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

26
The Drink That Makes You the Most "Manly"

Odds are, you're falling into food marketing traps—but is it doing your health a disservice?

27
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.

28
8 Ways Weight Gain Can Creep Up On You

“It’s usually ‘small behaviors plus time’ rather than the big ones that might be easy to spot that lead to weight gain,” says Jonathan Ross, the American Council on Exercise’s senior adviser on personal training and author of Abs Revealed . “We might think about knocking out a half of a pizza one night while out with friends watching the game, but the bigger issue might be the soda we have in the afternoons as a pick me up. It’s a small, single choice but if it’s repeated frequently enough, it can cause a big impact.”

29
Coconut Curry Cauliflower Fried Rice

It’s not secret that I love rice . And I eat it all the time because as I try to remind people,  carbs are not bad.  That said, I do realize that there are limitations on how many carbs people can eat, and when that occurs it’d be great to eat carb-like meals that offer a little more dieting flexibility. Which is why I was so intrigued when fitness journalist Olivia Langdon sent this recipe my way. And once I gave it a try, it was everything I hoped it would be. Dig in on this unique take on “fried rice.” Don’t be deceived by the cauliflower base, it’s still plenty flavorful. And for more recipes from Langdon, be sure to check out her site . Plenty of good, nutritious food. -AB

30
4 Tough Truths About Your Fitness Goals

Age is also a factor in making gains. A beginner in his teens up through his 30s can expect to add two to four pounds of pure muscle for the first two to three months he’s training—“it’s called ‘newbie gains,’” says Krahn. At that point, the body slows the rate to maintain homeostasis (as carrying more muscle requires more of its energy), and additional gains take longer. At that point, expect to add less than a pound per month, and eventually, learn to be satisfied with only about two pounds per year.

31
Front Squat

JTSstrength.com-3 Common Mistakes in the Front Squat with Dan Green

32
3 Stances to Build Legendary Quads

A recent study from the University of Padova concluded that a wide stance produced some of the same muscular activation as a narrow stance. Subjects saw results in the quads, adductor major, vastus medialis and lateralis -- basically everywhere except the glutes. That said, there's definitely a benefit in changing up your stances to see which muscles are feeling it the most.

33
The Slam Ball Workout for Maximum Muscle Power

Challenge your aerobic capacity and throw some weight around with this tough (and surprisingly fun) workout routine.

34
Biotest 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

35
Do This, Not That: 6 Better Muscle-Building Moves

Do This - Everyone loves the barbell bench press but it’s less utilized cousin, the dumbbell bench press is a great chest developer that also trains shoulder stability. You can also change hand positions very easily with dumbbells (for example, going with a neutral grip with palms facing each other) in a way you just can’t do with a bar, giving you a lot more variety. And given that you don’t have a bar to touch your chest, you can get a bit more range of motion out of the dumbbell variation.

36
6 Things Experienced Lifters Do Every Day

You'd be wise to follow these daily rituals of the advanced weightlifter.

37
The Ingredient Your Post-Workout Shake Could Be Missing

But building muscle is one thing—if you want to speed up muscle recovery , whey’s not necessarily enough. Fortunately, exercise scientists are looking at a new supplement that’ll get your muscles back in peak shape after even the toughest workouts. It’s a little-talked-about compound called beta-hydroxy-beta-methylbutyrate (HMB for short) and it’s been shown to reduce muscle soreness and help guys get back to their peak performance even faster, according to a study published in the Journal of the American College of Nutrition .

38
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

39
Bodybuilding.com on Twitter

Fall just isn't complete without pumpkin flavor everything! http://bbcom.me/1D3GFPD  pic.twitter.com/UzdNcbClV1

40
New Tech Products Every Guy Wants

From the best headphones to block out the noise on your next flight to a video-streaming device to foot-warming socks—there's a high tech solution for everything these days. From upgrades to technology you may already be using (hello, iPad pro) to totally innovative devices (the Gotenna can get you cell service when no one else has it... check out slide #17 for more), we've curated a list of new products we're dying to get our hands on. And if you've maxed out your budget this month, send the link to someone you know will be getting you a gift around the holidays this year... it's never too early to get that shopping done—you'll be doing them a favor!  

41
High Protein Healthier Nachos

Nachos don’t have to be a bad snack. In fact, they can be a protein loaded meal, if you make them the right way and are willing to make a few substitutions that maintain the taste but sacrifice some nutritional gut bombs (the type you don’t want). These are protein packed nachos. Perfect for a snack and always good for any sporting event.

42
Behind the Scenes: Liam Hemsworth's November 2015 Cover Shoot

Liam Hemsworth is truely a force of nature . With numerous projects on his plate, ranging from The Hunger Games finale (out this month) to next year's Independence Day: Resurgence , he still finds time to surf, exercise (more on his workout here ) and eat a healthy vegan diet. For the complete profile on Liam Hemsworth, pick up the November 2015 issue of MEN'S FITNESS on newsstands Monday, October 19, or download it here .

43
This Is Your Body on 2 Weeks of No Exercise

Many signs of deconditioning are not always physically visible to the naked eye—but you should expect a loss of muscle mass and size and the accumulation of body fat, says Tom Holland, C.S.C.S., an exercise physiologist. If you don’t make any changes to your diet, you could gain a few pounds in this timeframe, adds Pete McCall, an expert exercise physiologist at the American Council on Exercise .

44
10 Fat-Torching Tips For A Shredded Physique

Breakfast is the most important meal of the day. It gets your metabolism going to keep you fully charged. Get a combination of protein, and complex carbs to completely prepare you for what’s ahead. Try this easy and Impressive omelet with a ½ cup brown rice, or these tasty protein pancakes .

45
Arnold Schwarzenegger Reflects on Training at the Mecca

Gold’s Venice was, and still is, the mecca of bodybuilding, because the energy that flows through it makes it unlike any other place you could ever train. Its founder, Joe Gold, started the gym in 1965 mainly as a place for his friends to train. If you couldn’t afford a membership, Joe usually waived the fee. He even let bodybuilders sleep on the roof if they needed a place to stay.

46
10 of the Healthiest Breakfasts to Start Your Day

Fuel your morning with these 10 recipes packed with protein, whole grains, fruits, and vegetables.

47
T NATION on Twitter

10 mistakes women make in the gym, besides not talking to us: https://www.t-nation.com/training/10-mistakes-women-make-in-the-gym … pic.twitter.com/nPMfRsl79y

48
Health and Fitness Power Rankings: Diet Wars

That said, if you’re going to create a study that is a “low fat vs. low carb” battle, you probably shouldn’t have more flaws than US foreign policy. Issues ranged form the low carb eaters eating fewer calories than the low fat participants,  the low carbers eating more protein, (advantage for fat loss and lean mass gains), and the low fat diet wasn’t even really a low fat diet. (It consisted of about 30 percent of daily calories.)

49
Does Fitness Make You Unhappy?

I’ve already started focusing on the process more and outworking myself everyday and it really helps, but I have that voice in the back of my head that obsesses over my body fat goal. And when I see that I’m not at my goal despite my work, I can’t help but not like myself as much. Dare I say, maybe even love myself a little less. I know it’s wrong, but the thoughts are still in my head. It hasn’t led to any behaviors that worry me, but I don’t want to feel this way. Thoughts?

50
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

51 10 Problems You're Having With Your Penis — And What to Do About Them
52 High Protein Sweet Potato Chili
53 Fall Booze That Has Nothing to Do With Pumpkin
54 The Best Healthy Lean Beef Recipes
55 Ask Men's Fitness: "Is there something I could wear that would turn her on, too?"
56 5 Rookie Mistakes That Will Ruin Your Deadlift
57 Cutler Nutrition Total Protein at Bodybuilding.com
58 theCHIVE on Twitter
59 Is Climate Change Ruining Your Sex Life?
60 How Much Do Online Fitness Plans Cost?
61 T NATION on Twitter
62 Are Bodybuilders Prone To Body Dysmorphia?
63 Watching TV All Day Is Pretty Much Gonna Kill You
64 12 Signs You're Overtraining
65 Rear Delts Makeover
66 T NATION on Twitter
67 7 Heart-Healthy Oils To Supplement Your Diet
68 Kai Greene on Twitter
69 Josh Hellums on Twitter
70 Louis Velazquez on Twitter
71 Stupid Questions
72 Stacy on Twitter
73 T NATION on Twitter
74 IRON MAN MAGAZINE on Periscope: "Thomas DeLauer & Parker Physique in the house 💪🏻👍😎🎬📷📹"
75 The Do's And Don'ts Of Group Fitness
76 It's OK to Eat That Donut After All