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1
Sagittarius Horoscope for Sunday, December 20, 2015

Sunday, December 20, 2015 - You might grow annoyed today because everyone seems to be moving so quickly that you can't establish an even pace. Just as you sink into a meaningful conversation with someone, there's a new topic on the table or a knock at the door. Unfortunately, your attempts to alter the energetic flow only generate more frustration. Instead of trying to control reality to your liking, take your cues from external sources now and swim where the tides carry you. As Eckhart Tolle wrote, "Whatever you fight you strengthen, and what you resist, persists."

2
Roelly Winklaar's Six Favorite Shoulder Exercises

“Believe it or not, this is one of the exercises I see people doing incorrectly in almost any gym I visit,” Winklaar says. “I see guys circling their shoulders at the top, which is an injury waiting to happen.” Some people include these on back day, but Winklaar doesn’t think he can hit them as hard once he’s completed a heavy back workout that includes a killer set of deadlifts, so he adds them to his shoulder day. “There’s no better way to directly hit the traps than with shrugs,” he says. He alternates between barbell and dumbbell shrugs, noting that each has its benefits.

3
The College Muscle Gym Workout

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).

4
Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

5
8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

6
5 Tips to Working Out with a Weak Back

Also, whenever you try to go heavy with a big lift, you’ll risk serious injury because you don’t have the ability to control the weight and remain in a good position – i.e., a straight or neutral back. This will limit the benefits you’ll be able to achieve with any program and turn you into a walking time bomb.

7
9 Things You Should Never Do On Biceps Day

If you use a weight you can't lift with good form on the very first rep, you're turning a single-joint exercise into a multijoint one right off the bat, which immediately reduces the load that's being applied to the biceps. In this case, it makes no sense to use a heavier weight, because the biceps isn't even capable of handling the entire load for a single rep, meaning your lower back and legs are picking up the difference. More weight simply means more stimulation for other muscle groups.

8
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

9
The 10-Minute Holiday Workout

But even if you've had to sacrifice your Sunday lifts so you can attend brunch at your girlfriend's parents' house, we'll bet you still have a little time to get your sweat on. That's why we've created this 10-minute workout program. It's designed to kick-start your heart rate and burn a few calories, even when your schedule conspires against you. Plus, there's no equipment necessary—your bodyweight alone will suffice.

10
T NATION on Twitter

If you're still using soreness to judge workout effectiveness you're doing it wrong: https://www.t-nation.com/training/tip-dont-use-soreness-to-judge-workout-effectiveness … pic.twitter.com/sMYvs0qV1y

11
T NATION on Twitter

Get strong, get lean, and increase athleticism with one workout plan. This one --> https://www.t-nation.com/workouts/lift-like-a-monster-look-like-a-hero … pic.twitter.com/XAXDXIsBx4

12
The Holiday Gut Checks: The Pre-Food Coma Workout

The Holiday Gut Checks: The Pre-Food Coma Workout

13
The Holiday Gut Checks: The Pre-Food Coma Workout

The Holiday Gut Checks: The Pre-Food Coma Workout

14
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

15
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

16
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

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
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

19
T NATION on Twitter

How to use "stage reps" to get stronger at pull-ups: https://www.t-nation.com/training/tip-do-stage-reps-to-improve-your-pull-ups … pic.twitter.com/nOMgUFfqmv

20
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

21 Workout Intensity in Muscle Building Programs, Bodybuilding (INTRO)

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Workout Intensity in Muscle Building Programs (INTRO). If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

22
T NATION on Twitter

Stop wishing, start doing. Free 28-day diet & training plan for permanent fat loss: https://goo.gl/yNGvZj  pic.twitter.com/CFFoD93eb5

23
Chris Shugart on Twitter

Shut up about your goals. Really. It may help you achieve them. My new tip --> https://www.t-nation.com/powerful-words/tip-shut-up-about-your-goals … pic.twitter.com/QENtJgI8wd

24
T NATION on Twitter

Use this little-known training method to pull more plates off the floor: https://www.t-nation.com/training/tip-get-stronger-using-paused-deadlifts … pic.twitter.com/kEU5rO5FhY

25
Bodybuilding.com 30 Days of Fit Challenge

Want to stay strong while everyone else is in a holiday food coma? Want to learn how to use our awesome fitness resources? Ready to get psyched up for 2016 success? For 30 days, you’ll do all of this and more! Every day, we’ll give you a new challenge designed to inspire you, build your knowledge, and push your body. Post your daily progress and you could win cash! At the end, one hard-working challenger who has completed all 30 challenges will win $5,000!

26
Ben Pakulski Arnold Classic 2016 Prep, Training, Workout, Nutrition, Supplementation

http://www.mi40nation.com - Make sure you are on the "inner circle" and sign up to MI40 Nation to receive all of the BenPakulski Arnold Classic 2016 Prep, Training, Workout, Nutrition Supplementation. Arnold Classic 2016. Arnold Classic 2016 http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Nutrient Timing or Carbs and Fats MI40 University Nutrition. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

27
T NATION on Twitter

Avoid making these 5 mistakes and you'll keep making progress in the gym: https://www.t-nation.com/training/5-mistakes-that-wreck-body-composition … pic.twitter.com/T2XNDFYQq4

28
Pro Cheerleading Houston Texans Style

Many girls start cheering when they are in elementary school and continue through college. There's only a few outlets they can continue cheering for after that point. Making it into a professional team is difficult, due to the number of women all competing for the same chance to shine. The dream of performing in front of 73,000 Houston Texans fans at NRG stadium is an alluring opportunity for any aspiring pro cheerleader.

29
Skinny to Shredded: Teenage Transformation Workout Routine

After being a writer for Muscle & Fitness for some time now, I have been given the opportunity to do a piece on myself. During my years in middle school, I spent most of my time practicing soccer – I felt burnt out pretty quickly and started looking for ways I could maintain my athletic conditioning. I had a friend from soccer who asked if I wanted to go to the gym with him and lift. I took that opportunity and went into our local gym, hit some chest and walked out feeling great. After getting home, I went on my laptop and discovered two amazing sports which I had little knowledge of before-hand – bodybuilding and powerlifting. As a bodybuilder, I have competed in the NPC VA Grand Prix, where I placed first in my weight division. On the powerlifting spectrum, I have competed in a USPA powerlifting meet, where I was able to break the Virginia state record for bench press in my weight class with a bench press of 325 lbs.  I would like to take this opportunity to both introduce myself and my story, as well as provide information which I believe was crucial for the progress I was able to make in a couple years in the weight-room.

30
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “2016 Titan Tour 👦🏼🐶🍀🏆 💥Jan 1 Las Vegas,NV 💥Jan 10-12 Denver ,CO 💥Jan 22,25 LA fit Expo,CA 💥Jan 26-31 Bora Bora 💥Fed 6-15 New York,NY 💥March…”

31
Squat, How to Improve Squat MI40 Strength (BONUS UNLISTED VIDEO)

http://buildyourlegs.com - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Nutrient Timing or Carbs and Fats MI40 University Nutrition. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

32
The Best Health & Fitness Apps for the New Apple Watch Update

The only thing that could make the app better, according to Apple watch users: If it could synch up with their other apps, so they’d get “credit” for their runs—even if they used Runkeeper or Runtastic instead of Apple’s workout app. Or, if they took a class at Equinox and wanted that to count towards their daily workout goals. So, Apple now allows app developers to utilize the heart rate monitor and accelerometer built in to the watch. It’s just another step towards total connectivity in one place rather than having eight different portals and places to keep track of your data. Plus, some smart app-makers are dreaming up creative ways to utilize the watch's position on your wrist.

33
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

34
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

35
Row Toward A Six-Pack

Little-known fact: The lats are part of your core, too. They help stabilize your spine just like the muscles of the lower back. When you train them to brace your body while pulling (their main function), you speed up back and core development.

36
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator , Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals . The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

37
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

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
The Top 15 Pushup Variations

Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."

40
5 Ways to Lose Weight After Overeating During The Holidays

During the holidays , all good intentions of trying to keep your health and nutrition on track is a lot easier said than done, especially when there is a feast of stuffing, gravy, and warm buttered rolls coming for you hot from the oven. The holidays are for merriment and only come once a year but it is important to realize the cost of snoozing your alarm from your daily exercise routine and enjoying an extra serving of mashed potatoes and small slice of pumpkin pie. These extra servings might seem innocent, but these indulgences come at a cost. Don't let poor eating habits carry on into the colder months. The accumulation of these pounds unfortunately won't melt as fast as the snow in the spring. Here are my five ways to lose weight after holiday eating, that I even follow myself.

41
6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

42
The Key to Rapid, Core-Revealing Fat Loss

HOW IT WORKS The legs have the body’s biggest muscles, and big muscles burn a lot of calories, including when they’re recovering from a workout. That means they help you get lean on days you don’t even train. But you have to challenge them. Tough exercises like deadlifts, squats, and stepups tax the heart and the lungs as much as any type of cardio—so, assuming your nutrition is on point, you don’t have to do any endurance work to get lean. You don’t have to work your pecs from every angle, either—but don’t worry, there’s upper-body training in the program as well.

43 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.

44
Pauline Nordin on Instagram: “Up I went. Love this plane. ❤️#migflig #aviation #flyingjet #russia #adventure #migflug”

45
Pauline Nordin on Instagram: “The happiness can't be disguised! #travel #mig29 #flyingjet #adventure @migflug”

46
The Guy’s Ultimate Guide to Traveling During the Holidays

Planes, trains, and automobiles don’t have to make you stressed and miserable this season—just follow these seven expert-backed suggestions.

47
9 Foods For Effective Clean Bulking

Bulking up your frame with ample muscle and minimal fat is a combination of increase your training volume and your calories. Just as doing leg extensions won’t add muscle like doing squats, eating the wrong foods won’t get you the muscular lean body you desire. Easy healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in top shape. Here are 9 foods that you must eat to accomplish an easy healthy bulk.

48
@therock on Instagram: “Good to kick it w/ my boy @liltunechi, since my production company #SevenBucksProds is shooting an epic series on iconic artists and how…”

49 The package from Arnold has arrived! • /r/bodybuilding

Each of you has that power. It might be someone struggling to buy their groceries in front of you in line. It might be an older person that needs help carrying their gifts. How many kids are spending the holidays in the hospital and would light up if you brought a gift - or even just read a book to them? Every day, we have these chances, and it's easy to miss them when we are looking down at our machines. This week, let's not let the opportunities pass.

50
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

51 Duke's Workout Episode 2: New Year Resolutions
52 Craig Royle on Twitter
53 Fandango on Twitter
54 CT on Twitter
55 What are your 3 best photos on Facebook?
56 What is Creatine Supplement, What Does Creatine REALLY Do? (BONUS UNLISTED VIDEO)
57 Fighter Diet News
58 Dave Tate on Instagram: “24 Hours of last minute deals! Free elitefts beanie with a $54.99 order shipped from our warehouse + Free Shipping with a $54.99…”
59 HBT Incline 12.21.15
60 Gregory Baker on Twitter
61 Dorian Yates on Twitter
62 2016 Arnold Classic Official Invite List
63 Kai Greene on Twitter
64 Mr. Olympia LLC on Instagram: “#Olympia #comparisons #MrOlympia @mr.olympiallc”
65 Kai Greene on Twitter
66 Peter Spence on Twitter
67 Pauline Nordin on Instagram: “True lol #bodybuilding #life”
68 Kai Greene on Twitter
69 Andrew Coulson on Instagram: “Worth a read & tell the ladies. . I believe the fear of lifting weights is hindering the look they want to achieve. . Read why ladies will…”
70 @iconmeals on Instagram: “Even Santa knows where to go to get his #gainz and Mrs. Claus loves the variety of our Weekly Signature Menu along with the flexibility…”
71 Bulking, Muscle Building, "Cheat" or Refeed Days for Muscle Growth and Fat Loss
72 RCSS Swag Pack
73 Food Fixes
74 7 Unjustly Demonized Bodybuilding Foods
75 15 Insane Things That Correlate With Each Other
76 70 Ways to Eat for Muscle
77 5 Moves for Bigger, Stronger Calves
78 Health Nuts
79 9 Ways to Cut Water Weight and Reveal Your Abs
80 Arnold Schwarzenegger: Back in the Day
81 Classic Muscle Strength Programs Reviewed
82 Best Ways to Avoid Knee Injuries
83 8 of the Toughest Ab Moves That Won't Hurt Your Back
84 School of Rock: Dwayne Johnson's 7 Life Lessons
85 Amy | Official Trailer HD | A24
86 Juan and Karen Morel Welcome Daughter Izabella
87 No Carbs Required
88 DOWNLOAD THE 60 DAY REVOLUTION COMPLETE WORKOUT PLAN
89 Six Deadly Diet Sins
90 Watch Kai Greene BELIEVE: One Man Show Online | Vimeo On Demand
91 8 Reasons Your Biceps Are Flat