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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."

2
Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

3
9 Reasons Why You Should Practice Yoga

5 Toughest Yoga Positions for Guys >>> Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.

4
Top 5 Moves for Shredded Lower Abs

If the answer is no then you need to tighten up your diet and add these five lower ab moves into your current routine. That’s because the lower abs are the toughest area to dial in. Guys either overlook it or just have a genetic tendency to carry more goo in that area. These exercises will help you chisel your abs , giving you the well-defined waistline that you want when it comes time to strip down.

5
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

6
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.

7
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.

8
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.

9
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.

10
The 7 Most Basic Rules for Building Mass, According to One of the World's Strongest Men

So who better to ask about mass-building than a bodybuilding legend? Stan “Rhino” Efferding is an IFBB Professional Bodybuilder and world record-holding powerlifter. Stan is known as the “World’s Strongest Bodybuilder” and is one of only six men in history in any weight class to have ever totaled over 2,300 lbs raw in competition which he did at the age of 45.

11
Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

12
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

13
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

14
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

15
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.

16
CJ Looney on Twitter

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

17
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

18
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

19
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.

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
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

22
T NATION on Twitter

Add 1 second to every rep of this lat exercise to get better results. Video: https://www.t-nation.com/training/tip-do-paused-rep-pulldowns … pic.twitter.com/Rlrtq8kMJJ

23
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.

24
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

25
T NATION on Twitter

Carb cycling is hogwash. Here's why you should do it anyway: https://www.t-nation.com/diet-fat-loss/carb-cycling-that-actually-works … pic.twitter.com/rdpQAsxyda

26
T NATION on Twitter

Use the 4 major movement patterns to design your workout plan. Here's how: https://www.t-nation.com/training/tip-push-pull-bend-and-extend … pic.twitter.com/03rK0yHEoL

27
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

28
Instagram photo by @therock • Apr 21, 2016 at 11:11am UTC

29
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

31
Muscular Development on Twitter

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

32
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

33
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.

34
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.

35
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.

36
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.

37
Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

38
Super HD Cellucor at Bodybuilding.com - Lowest Price on Super HD!

Warnings: Consult a health care practitioner prior to use if you are pregnant or breastfeeding, if you have iron deficiency, a liver disorder or develop symptoms of liver trouble (such as abdominal pain, dark urine or jaundice), if you have high blood pressure, glaucoma, and/or detrusor instability (overactive bladder syndrome), if you have stomach ulcers or inflammation, if you are taking lithium, cholinesterase inhibitors/antihypertensives, antidepressant medication, hormone replacement therapy (HRT) or birth control pills. If you have bipolar disorder or bipolar spectrum disorder, do not use this product. Consumption with other caffeine-containing products (e.g. medications, coffee, tea, colas, cocoa, guarana, mate) or with natural health products (e.g. bitter orange extract, synephrine, octophamine, ephedra) or other drugs (e.g. ephedrine) which increase blood pressure is not recommended. Hypersensitivity/allergy is known to occur, in which case, discontinue use. If symptoms persist or worsen, or if you have or develop abdominal pain, fever or vomiting, consult a health care practitioner.

39
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

40
Operation 16

Muscle & Fitness teamed up with ProSupps athletes Jason Poston, IFBB Pro, three-time Olympia Physique Top 3 Competitor, and Allison Frahn, IFBB Pro, four-time Figure Olympia, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen—called OPERATION 16—will make 2016 your strongest year ever. Follow as the Pros take you step-by-step through each workout of this program.

41
Taylor Mummert 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

42 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.

43
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.)

44
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.

45
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.

46
6 Moves to Build a Strong Back

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

47
How to Maintain a Healthy Spine - elitefts.com

How to Maintain a Healthy Spine - elitefts.com

48
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

49
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

50
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

51 The Clean, Lean Muscle Meal Plan
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53 9 Best Bodyweight Moves For Colossal Arms
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56 Mike Titan O'Hearn on Twitter
57 8 Vegetarian Recipes for Weightlifters
58 Avoid These Six Mistakes In the Gym
59 T NATION on Twitter
60 5 Worst Things to Do for Building Bigger Triceps
61 Tip: Build Your Shoulders with Pain and Acid | T Nation
62 Muscular Development on Twitter
63 The 8 Best Things You Can Do For Your Metabolism
64 Eight Quick-Hit Strategies for Fast Weight Loss
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70 #success #focus - Official Muscular Development Magazine | Facebook
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94 How To Master A Short Workout