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We 'Mirin Vol 92: 15 Inspiring Physiques -

Before you hit the gym, scroll through another excellent volume of We 'Mirin. These 15 inspiring physiques are even better than a scoop of your favorite pre-workout!

Sagittarius Horoscope for Sunday, November 9, 2014

Monday, November 10, 2014 - Your emotional reserve is deep now, empowering you to reach into the dark and explore the mysterious realms of your heart. Today's alignment of hot-headed Mars and cold-blooded Pluto in your 2nd House of Self-Esteem forces you to recognize that there's more to life than blind optimism. Even if you're frightened of what you don't understand, remember that the unknown can transform into an important ally as your awareness grows.

7 Deskside Diet Snacks

It’s 3 o’clock in the afternoon, your post-lunch food coma has worn off, and dinner is nowhere in sight. You may be tempted to hit up the vending machine for an afternoon pick-me-up, but beware. Most foods that fall out of a dusty machine are packed with preservatives and heaps of sugar that make your blood sugar soar and your body crave a snack with more substance. A smarter approach to deskside snacking : come prepared with foods that help you stay alert and satisfied throughout the workday. Manuel Villacorta, M.S., R.D., author of Peruvian Power Foods , tipped us off to seven healthy mini-meals sure to pull you out of an afternoon slump.

Top 12 Protein-Filled Foods for Your Physique

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey makes up 20% of the protein found in milk, but it’s the superior protein for muscle building because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels, which is exactly what you want when your body is looking to repair and build muscle fibers after exercise. Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-chain amino acids, which can fuel working muscles during exercise. One of the best dietary sources of whey protein: ricotta cheese.

The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

20-Minute Workout - Get Big Quick

The time you take to train doesn’t matter—the intensity does. Have only 20 minutes? No problem, as long as you’re ready for the roughest 20 minutes of your life. This workout uses some tough exercises and intensity techniques to make sure your muscles get the workout they need.

Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

Nutrition Q&A: Should I Eat the Same Amount on Off Days as Training Days?

3 Ways to Get More Out of Your Blender

It's the era of the personal blender, which is especially great if you don't have space for another monstrous countertop appliance. Even better news: Vitamix just released a scaled-down version of its coveted do-it-all blender, and it's worth checking out. The Vitamix S30 comes with a 20-ounce container that doubles as a travel cup for convenient shakes on-the-go. It also comes with a 40-ounce container, making it easy to whip up healthy meals beyond your daily smoothie. From small batches of soup or sauce to frozen desserts, the possibilities are endless. Check out these three recipes to take your blender game to the next level.

Fighter Diet News

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

5 Form Flaws You Need to Correct Now

Just because you’re doing an exercise the way you’ve always done it doesn’t mean you’re doing it right. We get it: Nothing gets under your skin quite like some random dude at the gym telling you your form is off. Even if you know he’s right, you immediately hate that guy. (It’s cool, we do, too.) But the bitter truth is he’s usually right. (And if he cares enough to say something, you should probably thank him.) Ignore him and, well, you’re setting yourself up for hurting a lot more than just your pride. Instead, prevent injury—and a wounded ego—and correct the most  common workout mistakes that we’ve noticed guys making in the gym.

5 Foods You Can Overdo

In addition to weight gain, the following foods could do serious damage to your body if you consume too much.

Add Protein to Your Breakfast to Reduce Cravings, Says Study

Published in Nutrition Journal , the study called for participants to either skip breakfast, eat a normal breakfast (15% of calories from protein) or a high-protein breakfast (40% of calories from protein, including eggs and beef) for seven consecutive days. On day seven, food cravings and dopamine levels were examined. Breakfast eaters reported an initial decline in sweet cravings followed by a progressive incline while the breakfast-skippers’ cravings saw a purely upward tick.

The Best Barbell Only Shoulder Workout

Stand with feet shoulder width. Keeping your lower back arched, bend your hips back to lower your torso and grasp the bar with hands shoulder width. Extend your hips to lift the bar off the floor. When it gets past your knees, jump and shrug the bar so that momentum raises it and you catch it at shoulder level. Brace your abs and stand tall. Press the bar straight overhead.

Healthy Recipes: No-bake Protein Cookies and Egg Nog - Born Fitness

And yet, for some people the ability to indulge is limited by the fear of undoing your hard work. Or guilt and anxiety results by the mere the thought of limitation, especially during times of celebration. Even if you know you should “Enjoy these cookies,” the well-intentioned freedom and encouragement is met with resistance and stress. In my approach, dessert doesn’t happen every day, so there’s no need to hold back when you eat something that isn’t healthy. But snacking does happen enough that sometimes it’s good to have healthy variations that trick your taste buds into enjoying what you eat without a second thought.

Epic Olympia Showdown: COLEMAN vs. CUTLER, 2003

Ronnie Coleman wins his sixth consecutive Mr. Olympia title and his fourth at the Mandalay Bay Resort & Casino in Las Vegas, showing what one observer described as "muscles on muscles" - a bigger, tighter, better Ronnie than ever before, which is what he needed to defeat a lineup of top stars all hungry for his title.

Q&A: What Supplements Should I Take?

If you're new to research, dive into some papers you're interested in and look up terms you don't understand. Keep in mind that judging study quality is a full time job for some researchers, using methods such as the Cochrane Risk of Bias tool, and this kind of understanding takes time and effort.

Giant Gains with Giant Sets

Q: I’m looking for a great total-body muscle-building workout. I can train five or six days a week, and one of those being a Sunday isn’t an issue. After two years of training, I need something to jump-start my muscles and give me a great pump.

Blast Your Shoulders

"Shoulders are my favorite body part to train.  I have strong shoulders and really like to blast the weight on shoulder day.  Here are the workouts I use." - Erik Fankhouser

"The Beast" On Learning English, Dropping Water & Eating Fish

FLEX: I’ve watched videos of you for years. Your English seems much better. Did you take lessons to improve your English? Roelly Winklaar: No, I didn’t take any lessons, but thank you for noticing. Improving my English was a personal challenge for the past year, and I’ve worked hard on it. Because I travel so much, I’ve made friends who live around the world. I use English on Facebook or when I text with them, and they’ve been patient enough to practice with me. I’ve also had to learn
 a lot of slang and phrases that maybe don’t translate so well into Dutch! I try 
to use English at home sometimes with my sisters and brother so they can also improve. FLEX: What’s your secret to dropping water the last week before you go onstage? Do you take any supplements to help you do it, such as dandelion root? Roelly Winklaar: I don’t like to rely on dandelion root or some of the other crazy combinations I’ve
 heard people mention because I find them too unpredictable. I carefully time my workouts, diet, and water consumption so that I peak at exactly the right time. It’s a process that takes a lot of years as you get to know how your body reacts to this much water or that much sodium.

How Your Personality Could Affect Weight Loss

"Food does provide a neurological signal of reward to the brain and those who are have a personality type that is sensitive to reward are more likely to eat tasty, sweet, and fatty food simply because it is rewarding," Mackey told

Speed Recovery with Cardio

Most bodybuilders finish their last rep, slam down a post-workout drink, and head out the door,


Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

STRONG Life 43: Travis Stoetzel, Train Aggressive & Intensity for LIFE - Zach Even-Esh

In early September I got to spend a kick ass weekend with Travis and and a crew of kick ass Underground Strength Coaches up in SPARTAN HQ in Vt. We got to chat life and lifting all weekend and it was Travis’ first time away from his family as a new Father.

Compound Your Growth

You’ve been known to use a technique called “compound-compounds.”  I know traditional compound sets are two exercises for the same bodypart  done back to back. What version are you talking about?

Optimum Nutrition Platinum PRE- at

based on science-backed ingredients and superior quality. Platinum PRE- furthers ON's long history of setting higher standards by redefining a sports nutrition category. Now you can fuel workout performance with Platinum PRE-'s true dosages of real ingredients without anything you might have second thoughts about using every day. Each serving delivers the energy and focus you need to knock down new personal bests.*

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?



Sunday Squat Week 5

Warm up to a weight that you are able to use for a difficult set of 15-20.  The sets are clustered in groups of three and the weight is decreased twice.  (Ex. Sets 1-3 – 405lbs, Sets 4-6 365lbs, Sets 7-9, 275lbs)

Jay Cutler and Mark Anthony Wrap Up the 2014 NPC Jay Cutler Baltimore Classic

Jay Cutler and Mark Anthony talk about the huge success of the 2014 NPC Jay Cutler Baltimore Classic