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1
Sagittarius Horoscope for Saturday, February 13, 2016

Saturday, February 13, 2016 - You may be drifting off in your own little world today, daydreaming of a recent trip or planning your next one. However, much to your chagrin, reality continues to call you back to the dull routines at hand. Even if you wish you were somewhere else, it's still necessary to concentrate on your current work now. Take care of chores as soon as possible and you'll be able to enjoy yourself without remorse over the weekend.

2
Arnold Schwarzenegger: Rears in High Gear

Big, broad shoulders come in three parts. Don’t let lagging rear delts destroy your V-taper.

3
Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

4
8 Best Cable Exercises for a Big Back

Try cable exercises. They allow for free movement in your arms and put constant tension on your muscles that you can’t get with dumbbells. Here are the eight best cable machine exercises to pack on slabs of muscle to your back.

5
Why You Want to Go Keto

When followed properly, ketogenic dieting does an outstanding job of stabilizing your blood sugar levels, which have long been connected to heart disease and diabetes. If you already have diabetes, then it may come as a relief to hear that a keto diet can help you to keep your blood sugar under control, making diabetes much easier to manage. Many people see their cholesterol and blood pressure go down while on a ketogenic diet, lowering heart disease risk. Regarding metabolic syndrome, it's been understood for quite some time that ketogenic diets greatly aid in improving insulin sensitivity as well as helping to regulate any hormones that play crucial roles in mitigating hunger, such as leptin. Many bodybuilders who go keto rave about its ability to allow them to push off meals for prolonged periods of time, which is the sort of practice that's generally considered "taboo" in the fitness world. However, the science backs this practice up. Once the body is keto-adapted, its levels of ketone production stabilize blood sugar levels, which mitigates the "sugar crash" many high-carb dieters experience in-between meals if they don't eat every few hours.

6
The 7 Best Arm Moves of All Time

So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns . Are they the best arm exercises for you? Let us know in the comments.

7
T NATION on Twitter

If you're already lean this will make you look absolutely shredded: https://www.t-nation.com/diet-fat-loss/shredded-in-6-days … pic.twitter.com/ortHn7beYT

8
Training Tips for Breaking a Bench Press Plateau - elitefts.com

Q&A Part 4 Refeeds Around Training Depth On Pause Squats Bench Leg Drive For Strength Athletes

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
T NATION on Twitter

Putting in the time without seeing the results? Clean up your diet. Free ebook here: https://goo.gl/yNGvZj  pic.twitter.com/yMpgSOf66O

11
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

12
T NATION on Twitter

The first sets are deceivingly easy. The last ones will make you hate your life: https://www.t-nation.com/training/tip-get-ripped-do-countdown-front-squats … pic.twitter.com/oqDT4RWlMM

13
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

14
Watch: Men's Fitness Interview with Norman Reedus for the March 2016 Issue

We talked to the "Walking Dead" star about how he defines fitness, where'd he want to be if "The Walking Dead" happened in real life, plus, his new show "Ride."

15
http://npcnewsonline.com/mike-o-hearn-demonstrates-proper-box-squat-with-500lbs/250566/

Mike O Hearn ran by Golds Gym (Venice) to have a little meeting with Jim Manion and decided to jump in the squat rack for a 500lbs box squat just to demonstrate proper form and depth. I don’t recommend going right in at 500lbs. Please warm up correctly and also if need be, wear safety gear. I also don’t recommend squatting in jeans, mine ripped. Follow Mike on Instagram & Twitter for more tips @mikeohearn. Gold’s Gym Venice Mike O Hearn – Twitter  Mike O Hearn instagram 

16
Valentine's Day Raffle: Win a Pink Econo Prowler!

Eligibility:  Open to legal residents of USA who are 13 or older. Void where prohibited or restricted by law. Sponsor and their respective parents, subsidiaries, affiliates, distributors, retailers, sales representatives, advertising and promotion agencies and each of their respective officers, directors and employees (collectively, the "Promotion Entities"), and members of their immediate families and/or persons living in the same household as such persons, are ineligible to enter the sweepstakes or win a prize.

17
25 New Valentine’s Day Date Ideas

Yes, Valentine’s Day is cheesy and blown out of proportion, and your love should be expressed every day of the year—but if you don’t plan a proper date on February 14th, you will most certainly be in the doghouse (no matter how much she says it’s not a big deal). So get over how ridiculous the day is and listen up: Any guy can make a reservation at a nice restaurant. V-Day is not just about love, but about your specific love (or like, if you’re not quite there with your S.O.). That means you need to tailor the date to what is right for your relationship —both the unique experiences you’ve had together as well as how committed you are to one another (there is most certainly a difference between “I like you but we just met” dates and “I will love you forever” dates).

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
CutAndJackedShop.com - The Motivational Gym Shop

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

20
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

21
The Walking Dead’s Norman Reedus Talks Fitness, His Rabidly Loyal Fan Base, and the Fate of Daryl Dixon

Though only a handful of pedestrians stroll and mingle about, Reedus hasn’t even shut the door behind him when a crush of bodies almost magically appears. Men, women, tourists, residents, college students, and even a few AARP-eligible old-timers all stand frozen, staring at the svelte tough guy in the black leather jacket, that unmistakable jagged hair dangling down to his collar.

22
Adam Bornstein on Instagram: “No words. Just love. #happyvalentinesday”

23
Watch: Men's Fitness Interview with Norman Reedus for the March 2016 Issue

We talked to the "Walking Dead" star about how he defines fitness, where'd he want to be if "The Walking Dead" happened in real life, plus, his new show "Ride."

24
The Most Grueling Leg Workout of All Time

You are going to start your workout by pumping some blood into those hamstrings of yours. Start with 2 sets of lighter weights for 20 reps, keeping the reps smooth and under control. After the 2 add some weight and get 2 ‘working set’s of 15 reps. Make sure you are moving under control and you are not swinging or heaving the weight up here. 

25
Being A Simple Man VS A Great Man, Same Difference? • Zach Even-Esh

I LOVED teaching for the 11 years in the public schools but I felt I hit a wall when I wanted to help the teams with losing records and the admin didn’t seem excited about the idea. That disappointed me big time. I was all about helping the kids and here I was being told every reason under the sun as to why I can’t help the athletes in the town I grew up in AND now work for. I feared that by accepting this I would be playing it safe in life if I was not allowed to help the athletes in the town I worked for.

26
Hidetada Yamagishi trains arms three weeks out from 2016 Arnold Classic 212

Hidetada Yamagishi trains arms three weeks out from 2016 Arnold Classic 212

27 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1149/Five_Worthless_Exercises_We_Hope_Youre_Not_Doing.aspx

We’re not talking about exercises that may not be appropriate for certain individuals based upon their conditioning level or training goals. For example, depth jumps may be a valuable plyometric exercise for an elite sprinter, but such exercises should be avoided by novice trainees, especially if their goal is to build muscle or improve body composition. Likewise, there are special exercises such as the Peterson Step-up that should not be used to develop massive quads, but rather to correct structural balances. That’s not what we’re talking about.

28
Dexter "The Blade" Jackson on Instagram: “Me and my homie @joeyswoll puttin in work today at @goldsgymvenice #Repost @joeyswoll ・・・ Destroyed back today at the Mecca of…”

29
Dorian Yates' Expert Advice on Building a Huge Chest

I’ve seen so many trainers get caught up in the hype of the big bench. It’s almost like an addiction for some. They call themselves bodybuilders, yet the first thing they do on chest day is run to the flat bench and pile on as much weight as they can, regardless of their ability to use proper form. I can certainly understand the appeal of being strong and of besting your last workout, but never at the expense of the true goal of any bodybuilder, which is building muscle.

30
Schwarzenegger and Columbu Are Still Hungry

What a friendship! Between them, Arnold Schwarzenegger and Franco Columbu own nine Mr. Olympia titles, but more importantly, they are firm friends. Arnold and Franco first met in 1965 in Germany and would come to the United States four years later. The pair started a bricklaying business together and Columbu would go on to be Arnold's best man when he got married in 1986.

31
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?

32
8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

33
How Many Times Per Week Should You Train?

In a University of Rio de Janeiro study, subjects were divided into three groups to train with a different weekly frequency: twice per week (Tues., Thurs.); three times per week (Mon., Wed., Fri.); or four times per week (Tues., Wed., Thurs., Fri.). Each group used the same full-body routine each workout. Strength improvements for bench press, lat pulldown, and leg press were measured at four and eight months.

34
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

35
Lee Haney Says...Take a Break

Sometimes it’s the body that needs a break. If you find that your muscles are constantly sore or that you begin to acquire nagging injuries that won’t seem to go away, there’s a good chance you’re overtraining. If this is the case, take a two-week break. Instead of hitting the gym, go to the beach, take a drive or go jogging in a park — anything to give your body a well-deserved break and time to recuperate. Don’t feel guilty that you’re missing a workout because, in the long run, your body will repay you for taking care of it by growing during this rest period.

36
Winter Mass Workout

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.

37
Schwarzenegger and Columbu Are Still Hungry

What a friendship! Between them, Arnold Schwarzenegger  and Franco Columbu own nine Mr. Olympia titles, but more importantly, they are firm friends. Arnold and Franco first met in 1965 in Germany and would come to the United States four years later. The pair started a bricklaying business together and Columbu would go on to be Arnold's best man when he got married in 1986.

38
6 Ways To Avoid Gaining Fat This Winter

So what’s the solution? Simply put, get off the couch this winter and tackle the winter months with the right nutrition and workout plan.

39
The Best Massages to Speed Recovery, Boost Immune Strength, and Relax

Massage can be a powerful tool for everything from recovering after a workout to boosting immunity—if you know what to ask for.

40
Get in Peak Condition WIth the 7-Day Shred

Designed by Brad Pilon, author of the intermittent fasting guide Eat Stop Eat, the purpose of the 7-Day Shred is purely improved aesthetics. It’s a weeklong diet that accompanies whatever weight training split you’re currently using. This is a safe and effective way to peak for a bodybuilding show, photo shoot, wedding, vacation, day at the beach, or even a roll in the hay. You’ve put in the work. Now it’s time show it off.

41
4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

42
Giant Gains with Giant Sets

For your goals, here’s a program of six giant sets arranged in a three-day split. I recommend you train three days in a row, take one or two days’ rest, and then repeat this sequence until you have performed all the workouts four or five times each. The tempo for every exercise except where noted is 4010 (4 seconds eccentric, no rest, 10 seconds concentric). The first day of the program focuses on arms, the second day on legs, and the third day on chest and back.

43
10 Meal Prep Photos to Get You Fired Up

These inspiring Instagram users take meal planning to a whole new level.

44
M&F Iron Maiden: Silvia Ribeiro is a Triple Threat

Brazilian triathlete and fitness model Silvia Ribeiro has it all. Her sexy curves and fierce athleticism have earned her international success, first as a volleyball player for the Brazilian national team, and now as a triathlete who has competed in two 70.3 Half Ironman races this year. She’s hot, unstoppable, and not afraid to push the limits to reach the top of her game. Here’s what else you need to know about her.

45
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

46
The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

47
Strength and Fortitude

And if you think DC is obscure, you’ll almost certainly never have heard of Fortitude Training, or what had originally been called Titan Training. Henry’s nutritionist, Dr. Stevenson, devised his own system after years of meticulous research on kinesiology and body mechanics. Needing a break from years of DC training, Henry agreed to be his guinea pig. He attributes “The training was ridiculous,” Henry said. “It allowed better recovery and faster gains. I blew up in size. It was the first time I could feel my legs grow and witness dramatic changes.”

48
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.

49
To Stretch, or Not To Stretch?

Here is the real blow for stretching before or during exercise. The group that did not stretch showed a significant increase in strength with all exercises, whereas the groups that stretched before or during exercise had increas es in strength for only certain exercises. And here’s the good stuff about muscle growth and IGF-1. Researchers found that the group that did not stretch showed higher values of IGF-1 when compared with the other groups. It has been concluded that not stretching can more effectively increase muscle strength as well as basal serum IGF-1 levels.

50
16 Nutritional Rules for a Full-Body Shred

Shortcuts to packing on new muscle mass and getting ripped to the bone are frequently peddled on late-night TV, but sadly, these feats cannot be accomplished with quick fixes or next-day miracles. You can, however, implement certain dietary practices that, over time, will guarantee your investment in fitness. Yes, getting in your best shape ever requires hard work in the gym, but without the proper nutrition to fuel your gains, you’re dead in the water. Feeding your body the right way is just a matter of repetition—learning and developing the kinds of dietary habits that leave your body with no choice but to respond with cover model-worthy size, strength and detail. By applying the bulk of these 16 strategies to your diet, you’ll find that things really do fall into place automatically, even if they don’t happen overnight.

51 Hardcore Contender - Tom Platz
52 The Pre-Spring-Cleaning Eating Plan
53 9 Workout Programs That Build Rock Hard Muscle
54 Tips For Arm Training by Maxx Charles
55 Learn the Ropes
56 The John Cena Workout
57 Dumbbell Training
58 T NATION on Twitter
59 10 Easiest Ways to Cut Calories from Your Diet
60 7 Reasons Why Coconut Oil Is Pretty Much the Healthiest "Good Fat" You Can Get
61 10 Best Old School Exercises
62 Get Six-Pack Abs in 6 Simple Moves
63 Iron Maiden: Nicky Whelan
64 Pull-Up Prowess
65 How to Go Vegan and Still Gain Muscle
66 How to Build a Workout Routine
67 Master the Sumo Deadlift
68 How to Have the Optimal Cheat Day
69 Measuring Your Macros: What 50 Grams Of Carbs Looks Like
70 CPPS – Academy
71 10 of the Healthiest Breakfasts to Start Your Day
72 The Complete Arnold: Back
73 Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types
74 Gear Up and Go: How to Choose the Best Indoor Cycling Class for You
75 Prime Nutrition Intra-MD EAA+ at Bodybuilding.com
76 A.J. Kirsch on Twitter
77 Blast Your Shoulders
78 michael davis on Twitter
79 Fighter Diet Energy
80 Michelle McCool on Twitter
81 The No-Caffeine Pre-Workout Boost
82 Ronnie Coleman on Instagram: “Dude I'm starving and I walk into my room and Dinner is being served. You the best bro, Happy Valentines Day to you❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️. My…”
83 shawn ray on Twitter
84 Lose Fat Fast
85 The 30 Best Back Exercises of All Time
86 5 Workouts To Boost Your Testosterone
87 Mr. Olympia LLC on Instagram: “@francocolumbu #MrOlympia #bodybuilding #Fitness #SideChest #Flex”
88 50 Bodybuilding Questions Answered by Ben Pakulski
89 6 Ways To Cheat Right
90 Men's Fitness on Twitter
91 Carbs: Your Macronutrient Frenemy
92 The 7 Best Protein-Rich Dessert Recipes
93 5 Keys to Bigger Legs
94 5 Unusual Nutrition Tips That Will Help You Shed Fat