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Kris Gethin's 4 Weeks 2 Shred

For the next 28 days you will be Kris Gethin's client and training partner. It's not going to be easy, but it will be worth it. This is 4Weeks2Shred.

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1
Sagittarius Horoscope for Thursday, December 24, 2015

Thursday, December 24, 2015 - Everyone seems to be running on a different frequency than you, yet you're not motivated to catch up with them now. However, you can't just take yourself out of the game and expect your friends to willingly play without you. The most effective solution to this dilemma is to simply share your feelings. Engaging in an honest dialogue will take all of you to common ground where you can operate without any unexpressed agendas. Being true to yourself encourages others to do the same.

2
The Winter Mass Workout Program

On all of the main lifts (squat, bench press, and deadlift) and their variants that you cycle, you’ll work up to a one- to 10-rep max. Begin with an empty bar and gradually add weight until you reach a load that cuts you off at a certain number of reps within that range. You can shoot for a 10-rep max one week on one lift and then an eight-rep max on another lift the next week. You can work down to a one-rep max over time or play it safe and stay within five to eight reps; it’s up to you and how far you want to push your strength gains. Just be aware that repeatedly training very heavy (five-rep maxes or heavier) will be stressful and will require occasional deloads. Once you reach the load that allows you the number of reps you’re shooting for but no more, you’re done with that lift for the day.

3
Dave Tate 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

4
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

5
10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

6
Watch Kai Greene BELIEVE: One Man Show Online | Vimeo On Demand

From the mind of today's most beloved bodybuilder in the world comes a motivating visual experience like you've never seen before. Are you ready to BELIEVE? Presented by the Generation Iron network and directed by Vlad Yudin, Kai Greene's "BELIEVE" is a special one-man live show lifting the curtain and revealing the journey that made him bodybuilding’s most popular athlete today. Kai Greene is raw and uncut before a live theater audience in New York City. In an intimate autobiography, Kai shares the rise to his success and also plays numerous characters during his youth to document the darkest depths of his troubled past. Greene shares the deepest elements of his life for the first time ever in public. It is about fate, love, loss and perserverance. And now for the first time ever, this one night event is available to own exclusively with Vimeo On Demand. Giving everyone across the world a front row seat into the past, present, and future of the most motivational and creative bodybuilder on the planet.

7 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.

8
13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

9
10 Strange, Awesome Exercises You Should Start Doing

Go rogue, raise eyebrows, and advance gains with these unique moves.

10
Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

11
Carbs to Muscle

Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.

12
Dorian Yates' 12 Rules for Building Muscle

The rep ranges I have found to be most productive at stimulating growth are 6-8 for the upper body, and 8-12, occasionally as high as 15, for the lower body. Don’t fall into the trap of reading about how some pro uses 15-20 reps for upper body and even higher reps for legs and thinking that will work the same for you. That’s how the guy might train now, but you can bet your arse he didn’t get to be the size he is now training that light. It takes heavy weight to build muscle mass and density. That being said, heaving and jerking heavy weights won’t do much for you either. Proper form is necessary to engage the target muscle and keep it under tension long enough to incur the damage at the cellular level that starts the process of repair and growth. Training as heavy as possible should be the goal, but only when the actual target muscle is doing the work. For example, your biceps will see much better results from strictly curling 120 pounds than they would cheat-curling 200 with hip thrusting, which would transfer most of the resistance to the shoulders and lower back.

13
Top 8 Excuses for Not Going to the Gym

Obstacles creep up, and if you’re not careful, excuses can keep you from getting the physique you want. Check out these common reasons for skipping the gym or ditching your meal plan. Just in case you happen to use any of these as justifications for making choices that will hinder your goals, don’t worry, we’ve got some fixes.

14
6 Simple Moves to Build a Bigger Chest

Let’s take a look at six easy moves that target one of the most noticeable and the first muscle group to walk into a room—the chest!

15
5 Methods to Progress Your Workouts

Follow these simple rules to stop stalling progress and fire up gains.

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
The Best Moves for a Bigger Back: Part 1

Sumo deadlifts, conventional deadlifts , beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight .

18
THE 12 STACKS OF CHRISTMAS — THOUSANDS OF DOLLARS IN HOLIDAY GIVEAWAYS

5. Potential Winners must submit an Affidavit of Eligibility / Release of Liability / Prize Acceptance Form within seven (7) business days of attempted notification. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified and such Prize will be awarded to an alternate Winner. Non-compliance shall result in disqualification and award of Prize to an alternate Winner. By accepting Prize, Winners consent that Sponsor or American Media, Inc. may use the Winners' names, photographs, or other likenesses, the Winners' hometown and biographical information, statements concerning the contest entry, or Sponsors' products without compensation for purposes of advertising, promotion, and merchandising, and grant all rights to edit or modify and to publish and copyright it. Winners must also make themselves available to travel at Sponsor's expense for promotional purposes. By accepting Prize, Winners agree to hold Sponsor, American Media, Inc.

19
EliteFTS.com Inc

The success of your program depends on your ability to balance what your head coach wants to do, what you want to do, and what your team really needs.

20
The Holiday Gut Checks: The Party Hard, Work Hard Workout

You can't expect to stay on point if you're partying too hard. Make up for the holiday hurtin' you put on your body with this workout.

21
Tip: Stop Dieting If You're Skinny-Fat | T Nation

First, let's remember that those "small" men's physique competitors in the upper ranks mostly weigh somewhere around 200 pounds, shredded. And most are taller than their stocky brethren in the bodybuilding category. So if you're a soft 170 pounds you're not going to be happy being a leaner 150. Muscle matters, not just low body fat. Make sure you have some before adopting a "cutting" plan.

22
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.

23
Hardcore Contenders

We celebrate five of those men, five men who trained the hardest in pursuit of the Sandow only to have it escape their grasp. It may be more instructive to examine their workouts than the workouts of those who beat them, for these five, whose Olympia journeys span more than three decades, simply tried harder. They trained with greater intensity, sometimes longer, often heavier, frequently smarter, but always they drove themselves toward bodybuilding’s summit. Forget that they didn’t make it. Only one man each year does. We celebrate the quest.

24
T NATION on Twitter

Drink a lot of coffee? Good! You'll live longer. New science: https://www.t-nation.com/diet-fat-loss/tip-drink-3-4-cups-of-coffee-per-day … pic.twitter.com/p1DNuF16Wb

25
T NATION on Twitter

Take 5 minutes before every workout and prime your body. Here's why and how: https://www.t-nation.com/training/5-minute-workout-booster … pic.twitter.com/tHmrsVSCKD

26
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

27
Arnold 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

28
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

29
Tip: Swap Your Oatmeal for Buckwheat | T Nation

Along with phytonutrients and other good stuff, buckwheat contains chiro-inositol which helps with glucose metabolism and cell signaling. It also appears to be better than oatmeal or wheat cereals when it comes to heart health and reducing "bad" cholesterol, plus it has anti-inflammatory properties. Since buckwheat grows very quickly, very little (if any) pesticides have to be used. Bonus: While you don't really eat buckwheat for protein, the protein it does have contains all eight essential amino acids.

30
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!

31
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

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

Load a bar with more weight than you can squat and stand up with it. Here's why: https://www.t-nation.com/training/tip-do-heavy-squat-stand-ups … pic.twitter.com/K9c70CsVP7

34
Unlimited Muscle Growth?

But fear not, for one scientifically validated natural myostatin inhibitor does exist! As a result of research spearheaded by Dr. Carlon Colker and presented at the 2009 American College of Nutrition Conference, it was found that fertilized egg yolks contained a natural myostatin inhibitor in small doses. Colker was able to develop a process to isolate, enrich and standardize high amounts of this specific protein into a compound that was trademarked as Myo-T12. In later study, Myo-T12 was found to lower myostatin levels by an average of 46%, and the lowering effect was observed in 100% of study participants. The reduced myostatin was experienced for 12–18 hours, with levels returning to normal at about 24 hours.

35
Harnessing The Holiday Surplus

Do it Right: Grab a heavy set of dumbbells, get tall, and take those bad boys for a walk. Aim for bouts that last at least thirty seconds—brave souls extend this walk to entire minute. The process is repeated for as many sets as possible before grip fails. Include them at the end of every upper-body training session during the winter, or at anytime when you’re looking to put some of those extra calories to work.

36 Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition. 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...

37
The 4 Biggest Fat-Loss Myths

The gym floor is full of bro-science touting one diet or another. “Dude, you need to slash carbs to get lean.” “Man, you’ve gotta try this Paleo thing.” Well, what might work for one person may lead to diet failure for another. A new Israeli study involving 800 subjects and more than 45,000 meals found that people can react in wildly different ways to the same diet. When subjects were provided the exact same foods for a week, the scientists discovered that how the nutrients were processed varied greatly among the volunteers. Some people experienced high spikes in blood glucose (which is a risk factor for fat gain) after eating certain foods, while others had a much more moderate response to the same edibles. So while going low-carb may work for your buddy, it may do little shed extra winter insulation from your frame.

38
T NATION on Twitter

Lifters shouldn't do "regular people" diets. Here's one made for iron addicts: https://goo.gl/yNGvZj  Free ebook. pic.twitter.com/DJ2Wem0H5n

39
T NATION on Twitter

Get your body fat where you want it with simple math. Here's how: https://www.t-nation.com/diet-fat-loss/tip-lose-fat-keep-muscle-know-how-much-to-eat … pic.twitter.com/xlWAebAMvE

40
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

41
T NATION on Twitter

Do paused reps on pull-ups if you're trying to build muscle. Here's how: https://www.t-nation.com/training/tip-build-your-lats-with-these-two-techniques … pic.twitter.com/MAkmYGMnzr

42
T NATION on Twitter

Bookmark this. A new quick-read training or diet tip every day: https://www.t-nation.com/all-articles/tags/tips … pic.twitter.com/o3qJJRqcZr

43
T NATION on Twitter

Want these abs this summer? Start now. Free ebook: https://goo.gl/yNGvZj  pic.twitter.com/YSEEsMZN1M

44
What Does Your Pee Say About Your Health?

What does your pee say about your health? More than you’d think. “Most of the variation in urine color has to do with a person’s hydration level and the subsequent concentration of urine,” says Phillip Pierorazio, M.D., Assistant Professor of Urology and Oncology, and Director of the Division of Testis Cancer at the James Buchanan Brady Urological Institute.

45
The Holiday Gut Checks: The Food Binge Fat Burning Workout

The Holiday Gut Checks: The Food Binge Fat Burning Workout

46 Elitefts - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

47
Flex Wheeler on Instagram: “Merry Christmas to you and yours 🙏🏾”

48
5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

49
@therock on Instagram: “My cuz and @WWE's #NXTDominantDiva @niajaxwwe warning y'all about my 69" arm aka #69InchesOfHeaven😂. #PostXmasTraining #IronParadise…”

50
How to Create the Best Workout Playlist

“Humans have a tendency to lock into a rhythm, and that has a direct influence on physical work rate,” says Costas Karageorghis, Ph.D., a sports psychology professor at Brunel University London and one of the leading experts on the relationship between music and athletic performance. Studies show that listening to music will reduce your perception of how hard a workout is by 10% (so you’ll feel like working out longer). Workouts will also become a lot more efficient, since syncing your stride or lifting motion to a beat will help reduce wasted muscle movement and slash your body’s oxygen uptake by as much as 7%.

51 THE DREAM TEAM NORTH ALLEGHENY WRESTLING 1987-1990
52 Rugby Tonight on Twitter
53 Pomegranate Polyphenols Fight Free Radicals
54 Lay Back For A Six-Pack
55 Arnold Schwarzenegger's Mammoth Chest And Back Workout
56 Bodybuilding.com on Twitter
57 Warmup Tips: How to Use Static and Dynamic Stretching to Become a Better Athlete
58 The 6 Exercises You Need To Be Doing
59 T NATION on Twitter
60 Jaime Gerwig on Twitter
61 5 Holiday Tips for Staying Shredded
62 Making Volcano Traps Erupt
63 Go Nuts (The Smart Way)
64 http://www.bodybuilding.com/store/gift-certificate.html?mcid=SM_twitdeal
65 Why 99% of Diet Plans Really Fail (Hint: It's Not Dessert)
66 Joe Kenn on Instagram: “A long lasting friendship started through the Iron Brotherhood and fostered by @underthebar over 10 years ago. My guy the "Tony Robbins" of…”
67 Tom mullins on Twitter
68 20 Most Popular Training Methods of 2015
69 Mubashir Baig on Twitter
70 Whitney Reid on Twitter
71 David Shaw on Twitter
72 Sagr Hamdan on Twitter
73 BadrGamal on Twitter
74 Pauline Nordin on Instagram: “Better be a #strong bean than a string bean . #workoutmotivation”
75 anthony on Twitter
76 Dave Tate on Instagram: “Happy Holidays From Elitefts #elitefts”
77 Fighter Diet News
78 Ronnie Coleman on Twitter
79 Sara Piana👑 on Instagram: “Saturday Crew at Gold's Venice today!!💪🏼❤️ @1dayumay @mikeohearn @mactrucc_wesboxley @mrsboxley_to_you @viking_og5percenter @joey_crowe…”
80 Brian Shaw deadlifting to AC/DC - Official Muscular Development Magazine | Facebook
81 ASIA MONET LANDS ON TELEVISION SERIES' AMERICAN CRIME STORY' - Black Celebrity Kids
82 Sean Gerhardt on Twitter
83 Wingates, HIIT High Intensity Cardio, Maximal Fat Loss and Bodybuilder Body Composition
84 Pauline Nordin on Instagram: “Well hello there..,do you lift? 😂 #workoutmotivation #gymguys #hiphop #workouthumor #hiphop”
85 Pauline Nordin on Instagram: “A fitness review about my stay at Ararat Park Hyatt Moscow - Арарат Парк Хаятт Москва This hotel has perfect location and if you want to…”
86 Strykers World on Instagram: “Have a Very Merry Christmas everyone 👦🏼🐻🐶🐼❤️🎅🏻🐾⛄️🎄🍀❄️”
87 Bodybuilding.com on Twitter
88 Dave Tate on Instagram: “Wishing you happy holidays and a joyous new year. During the holidays, we are especially grateful to those who have helped in our success…”
89 Manasquan & Edison Underground Strength Gym ATTACKING TRAINING!
90 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “People say because it's Christmas Eve it's a rest day? Hmmmm..... Happy holidays everyone! I hope you all have a wonderful day and create…”
91 Shawn Ray on Instagram: “Throwback Thursday with Flex Wheeler, Lee Priest & Richard Jones at the Shawn Ray Muscle Camp Las Vegas! #npc #ifbb #halloffame #oldschool…”
92 Dave Tate on Instagram: “3-Day Christmas Sale! 3-DAYS ONLY! Save up to 30% on 1000's of items ( Most items discounted). Hurry. This sale ends Sunday.…”
93 Pauline Nordin on Instagram: “Funny how I love pastel painted buildings yet I wouldn't wear it! ☺️ #russia #Moscow #travel”