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1
Sagittarius Horoscope for Friday, April 22, 2016

Friday, April 22, 2016 - You may not fully comprehend everything that's happening now, but something wonderful is ready to unfold in your life. However, emotional and spiritual growth is often painful, especially with the unforgiving Scorpio Full Moon overwhelming your 12th House of Destiny. Unconscious motivations push you towards destinations that aren't yet obvious to you. If everything seems to be out of control, make a conscious decision to just roll with the waves of change. As spiritual teacher Vernon Howard wrote, "Resistance to the disturbance is the disturbance."

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4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

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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

4
The Ultimate Bodyweight Workout for Bodybuilders

Don’t believe me? Take a look at gymnasts, these are by far the most jacked, ripped and strongest athletes in the world. And all they do is bodyweight training on rings and bars, not to mention training 6-7 times a week with full body workouts. Quite frankly, if you ask me, someone who bangs out hand push ups is far more badass than a dude who can bench 200 kilos.

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Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

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Top 5 Shoulder Training Mistakes

All delt heads do not work equally, and the one that typically carries the heaviest load is the anterior. Your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front  raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts. This is especially true if you train chest and shoulders in the same workout or on consecutive days.

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5 Fitness Lessons We Learned from Mom

As Mother’s Day approaches, you always think back of cherished memories that you’ve shared together. You might also tell yourself “I wish I would have listened to her whenever I was younger."  Don’t worry because we all have been stubborn when we were young and growing up. You know they say, “Mother’s do know best”. If you were like me, I didn’t always listen to what she had to say.  As you look at yourself in the mirror, do you ever ask yourself why she was telling you to do certain things, or eat certain foods? I eventually found out there was a reason behind her madness, and today I can recall how helpful those tips are.

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9 Bodybuilding Tips for Vegetarians Who Want to Gain Muscle

Make sure you’re prepared each Meatless Monday to get all the valuable muscle-building macros to keep you strong and energized throughout the day. By knowing where your next meal is coming from, you'll be best equipped to be on target with your calorie count. If your macros are on point and you’re not skimping on meals, you will reap the maximum benefits of a meatless diet.

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T NATION on Twitter

Kick-start that diet, lose fat, and never turn back. Here's your free action plan: https://goo.gl/yNGvZj  pic.twitter.com/ChNwXYVzs8

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T NATION on Twitter

Most people are only training part of the biceps. They need this exercise: https://www.t-nation.com/training/tip-do-reverse-incline-hammer-curls … pic.twitter.com/tkI9laPAo1

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T NATION on Twitter

Can't get a certain body part to grow? Try "Big 50" sets. Info: https://www.t-nation.com/training/tip-smash-plateaus-with-big-50-sets … pic.twitter.com/DdAUvOVaQF

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The Hottest Trend in Training Sneakers: Mid-Tops

This spring, we’ve spotted one design in particular that's really trending: The mid-cut silhouette. The purpose of the slightly higher rise is to create a more snug fit for ankle support when moving in every direction. Now, the mid-cut design isn't "new." But, when it's revived in a new shoe—specifically a training shoe that has the versatility to allow you to run, lift, and do everything in between—we have to have 'em.

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CJ Looney on Twitter

@BioLayne what cardio did you perform on PH3 and what do you recommend for others using your program?

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T NATION on Twitter

Up your spice intake + 9 other ways to minimize chronic inflammation: https://www.t-nation.com/supplements/tip-fight-inflammation-with-these-10-tips … pic.twitter.com/jtIhLlKgKu

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

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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

Force the nervous system to release more neural input to your muscles. Here's how: https://www.t-nation.com/training/tip-boost-strength-instantly-with-2-exercises … pic.twitter.com/9LSQUKVGxr

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6 Smoothies for Athletes

Beets are packed with nitrates, helping increase blood flow to your muscles, so you get more out of your workout; pineapple con- tains both bone-boosting manganese and inflammation-busting bromelain. Add in a preworkout powder (we like fitMiss ignite) for some health-boosting aminos, plus a kick of caffeine that will power you for hours. For a smooth, creamy texture, toss in a frozen banana, if desired.

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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

20
Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

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Muscular Development 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

22
Instagram photo by @therock • Apr 21, 2016 at 11:11am UTC

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Instagram photo by @smittydiesel • Apr 24, 2016 at 3:00pm UTC

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Instagram photo by Mr. Olympia LLC • Apr 26, 2016 at 2:11pm UTC

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Muscular Development on Twitter

Accelerate Muscle Gains & Increase Your Power with these 5 Steps! ---> http://tinyurl.com/zjumoko  pic.twitter.com/KyfPDJrMDo

26
Brent Jones 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
Unusual Fat Loss Methods, Backed by Science | T Nation

Obviously it's not a "magic pill" for weight loss. You can't treat your body like crap in every other way and expect to get lean by getting high. Plenty of fat people use marijuana. But if you're a lifter who wants to kick back with friends, cannabis is probably the better option for your body comp goals than cocktails, Coors, or even Coca-Cola.

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Look Flawless From Head to Toe!

Send your metabolism sky-high in less than 15 minutes with this fresh mix of compound movements. NPC bikini competitor Loni Christine demonstrates a quick calorie-crushing session that’s short on time and fast on results.

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The Near-Death Experience of Bill Grant

Schwarzenegger, Columbu, Zane, Grant. Not all are household names, yet all are synonymous with the term “champion bodybuilder,” and all are from the iconic Pumping Iron and Gold’s Gym days of the ’70s. Each is an epic story in and of themselves, yet the focus here is on the legendary Mr. World and Mr. America, Bill Grant.

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The Workout Program to Get Arms Like Mark Wahlberg

The bi’s and tri’s are small muscles, so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often—in this program, three days a week. We’ve snuck some triceps work into the back workout, some biceps training into the chest day, and then a little of both muscles again in the shoulder workout. It’s more work than your arms will be used to, but spread out enough so that they can recover fully and come back stronger for each workout. By not doing too much on any one day, you stay fresh each workout and leave more time to work on your Rubik’s Cube.

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Recover Faster and Get Bigger

The first thing that I do when I finish lifting is take care of my post- workout nutrition. This starts the recovery process immediately by replacing lost amino acids, glycogen, and ATP. Then, about 30 minutes later, I drink another protein shake that contains the essential nutrients that my body needs. I follow this up with a whole-food meal such as beef and rice or sweet potatoes. This all takes place within an hour to 90 minutes post-training.

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Mark Wahlberg's Got Drive: How Hollywood's Most Unstoppable Superstar and Devoted Family Man Is Taking on the Supplement Business

Wahlburgers, the hamburger chain he launched with his brothers Paul and Donnie—and turned into an A&E reality show by the same name—is blowing up, with seven locations and another 100 planned. AquaHydrate, the fitness water company he fronts with Sean Combs, is gobbling up market share. And this month Wahlberg will launch his most personal venture yet: a “clean” supplement company called Performance Inspired. (He’s not the only big name involved—ultrafit golfer Rory McIlroy is attached to the company, too.)

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Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second as you flex your biceps hard and then slowly return the handles to the start position and repeat.

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The High-Intensity Circuit to Sweat Your Gut Off

Plyometric exercises are so effective because you're repeatedly creating a forceful contraction, which means you're burning major calories, Perry explains. Movements like jumping rope, sprinting, throwing (think baseball and football)—even punching or kicking—are performed rapidly and demand a quick stretching or loading of the muscle followed by a forceful contraction. This is why plyo circuits don't (and shouldn't) take very long. You want to keep the intensity high and the duration somewhere between 10 to 20 minutes. Your most intense workouts should be shortest.

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6 Moves to Build a Strong Back

Hit your back from every angle with these back-blasting moves from IFBB Bikini Pro Whitney Wiser.

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How to Maintain a Healthy Spine - elitefts.com

How to Maintain a Healthy Spine - elitefts.com

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T NATION on Twitter

Strong glutes don't need implants. Train yours like this: https://www.t-nation.com/training/the-cure-for-weak-glutes … pic.twitter.com/TbLXvzQ28L

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Hidetada Yamagishi 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
T NATION on Twitter

Can't build muscle? Want to? This training program is for you, little guy: https://www.t-nation.com/training/5-3-1-for-hardgainers … pic.twitter.com/D31HM4ipNJ

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The Clean, Lean Muscle Meal Plan

Bulking up and cutting down sucks. It's time-consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training day s and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant bodyfat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.

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6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

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9 Best Bodyweight Moves For Colossal Arms

Want huge, ripped arms? Toss aside those weights and get back to basics with a bodyweight-only workout. Without all those heavy weights, you’ll give your body and joints a much-needed break. By altering your body angle and position and getting creative with the right tools at your gym, you can still get the necessary stimulus for real growth in your biceps, triceps, shoulders, and forearms.

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T NATION on Twitter

Ever done a swan pull-up? Now's your chance. Do it: https://www.t-nation.com/training/10-awesome-pull-up-variations … pic.twitter.com/hLrpC9g8bA

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T NATION on Twitter

Stiff back? That doesn't automatically mean you have to take the day off. Fight it: https://www.t-nation.com/training/bad-back-big-muscles … pic.twitter.com/sDBX9pLeXo

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Mike Titan O'Hearn on Twitter

Multitasking : getting my SnapChat in with one arm incline dumbbells. Next set I'll be doing the 160lbs for fun pic.twitter.com/kia8dEjG1a

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8 Vegetarian Recipes for Weightlifters

Make these high-protein meatless recipes for breakfast, lunch, or dinner.

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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.

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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

49
5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

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Tip: Build Your Shoulders with Pain and Acid | T Nation

The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that.

51 Take the Guesswork Out of Training
52 Muscular Development on Twitter
53 The 8 Best Things You Can Do For Your Metabolism
54 Eight Quick-Hit Strategies for Fast Weight Loss
55 Muscular Development on Twitter
56 Mona Muresan on Twitter
57 Mike Titan O'Hearn on Twitter
58 Jeff Risdon on Twitter
59 Survival of the Fittest | A Spartan Perspective (footage from Barbell Shrugged)
60 7 Myths About Six-Pack Abs
61 Muscular Development on Twitter
62 Instagram photo by HeathEvans • Apr 25, 2016 at 1:38am UTC
63 Work Life Balance, Spartan Mindset & Strength Coach TRUTH Bombs • Zach Even-Esh
64 Muscular Development on Twitter
65 Muscular Development on Twitter
66 Mike Titan O'Hearn on Twitter
67 KD on Twitter
68 Instagram photo by Zach Even - Esh • Apr 24, 2016 at 5:16pm UTC
69 Instagram photo by Flex Lewis™ • Apr 23, 2016 at 1:59am UTC
70 Instagram photo by Flex Wheeler • Apr 23, 2016 at 8:07pm UTC
71 Boris clams :^o on Twitter
72 Muscular Development on Twitter
73 Weekly Twitter Giveaway Terms And Conditions
74 Fuse TV on Twitter
75 Muscular Development on Twitter
76 Muscular Development on Twitter
77 Sheamus's Huge Fan on Twitter
78 Jay Cutler on Twitter
79 Muscular Development on Twitter
80 Muscular Development on Twitter
81 Mike Titan O'Hearn on Twitter
82 Instagram photo by Phil Heath • Apr 22, 2016 at 3:08pm UTC
83 10 Underrated Protein Sources
84 Five Weeks to Washboard Abs
85 The 2016 Starter's Guide Workout Program
86 The Rock is Ready to Bulk Up for 'Furious 8'
87 Top 12 Protein-Filled Foods for Your Physique
88 The 'Show Time' Diet
89 8 Best Non-Bench Chest Exercises
90 10 Foods to Cure Sore Muscles and Speed Up Recovery
91 Instagram photo by @therock • Apr 26, 2016 at 12:56pm UTC
92 Game Of Thrones on Twitter
93 Apple Sweet Potato Mash
94 T NATION on Twitter