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Sagittarius Horoscope for Friday, April 4, 2014

Friday, April 4, 2014 - Although you might be sidetracked today by someone else's drama, you won't be able to stay serious for too long. You're quick to employ your advanced skills of evasive active, especially if they help you to avoid an awkward issue. But applying a bit of wit and charm at the right time can be the perfect antidote for an intense situation that could use some levity to counteract the gravity.

Optimum Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery.* Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

7 Protein-Packed and Carb-Rich Foods

Protein isn't the only thing you need to gain muscle mass . Don't be afraid of the carbs. But before you reach for a loaf of bread , here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And they're all readily accessible at your local supermarket.

Smoke Your Guns with This No-Curl Biceps Move

Attach rings or a suspension trainer overhead and set the handles at shoulder width, just above hip height. Standing with your feet shoulder width apart, grasp the handles. Tense your whole body—particularly the lats, abs, and glutes— and reach your arms out to your sides. Keep a slight bend in your elbows and lean forward until you feel a stretch in your pecs. It will look like the bottom position of a flye. Try to hold it for 3–5 sets of 10–30 seconds.

The Ultimate Leg-Training Workout

All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment. This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says. “It’s not just about squatting and driving up,” he explains. “You can tweak your stance, and you can change where the load is by doing front squats, back squats and one-leg movements. A lot of people just do it by rote or don’t do it at all.”

7 Rules of Being a Great Workout Partner

Forget about the dumbbells , kettlebells , Olympic weightlifting platforms, pull-up bars, cross trainers and even your lucky deadlifting t-shirt. The most important piece of ‘equipment’ in the entire gym is that guy standing above you on the bench press, making sure you don’t decapitate yourself while going for a new PR. That’s right, a great workout partner can motivate you, keep you accountable, push you harder and keep you from killing yourself. But with great power comes great responsibility. Here are the key traits that make for a great workout partner.

7 Reasons You're Not Getting Bigger

“Plateaus are caused when the body has developed enough musculature to no longer be challenged by the load (resistance) being moved, or when the intensity of cardiovascular work being done is no longer challenging,” says Robert Linkul MS CSCS*D, NSCA-CPT*D, a career development instructor for the National Institute of Personal Training (NIPT) and the National Strength & Conditioning Associations 2012 Personal Trainer of the Year. In many cases, failure to get bigger occurs for the following seven reasons:

Add Muscle, Subtract Fat: The Clean Bulk That Works

Worse, many bulks ignore good nutrition . “The biggest myth is that you can eat whatever you want when you’re bulking,” says Nate Miyaki, CSSN, CPT, fitness author and coach. Although you’ll gain weight and size with a loose diet, you’ll also get fat and compromise your health.

Dymatize ISO-100 at

The Highest Level of Purity. ISO-100 uses only whey proteins derived from cross-flow microfiltration processing (cold-filtered) to preserve the many important whey protein fractions including lactoferrin and immunoglobins, which can be lost in other forms of processing. We have carefully formulated ISO-100 to deliver more of what you want, and less of what you don’t: free of gluten and lactose—plus less than one gram of sugars and fat. With only a short list of ingredients, it is easy to see why ISO-100 is one of the purest proteins available. In addition, ISO-100 is produced in our own GMP manufacturing facility and is Informed-Choice® Trusted by Sport certified providing assurance to the athletic community that ISO-100 is free of banned substances.

Joe Weider's Olympia Fitness & Performance Weekend 2014

Where will you be for the Joe Weider's Olympia Fitness & Performance Weekend? The 50th Annual Mr. Olympia contest—a bodybuilding competition sanctioned by the International Federation of Bodybuilders Professional League (IFBB Pro League)— will take center stage at the Orleans Arena. With past champions such as Arnold Schwarzenegger, Lee Haney, and Ronnie Coleman, this prestigious event is the one of the highest accolades in the sport of professional bodybuilding.

Get the Knee 'Teardrop' With This Leg Press Workout

For some reason, my lower quads just won’t budge. My upper quads are fine, but I’ve always wanted that well-developed “teardrop” right above the knee. It seems that no matter what I do, my quads are very thin in that area. Here’s my quad workout ; thanks for the help.

H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.


ye when you start the program ur ment to start off slowly to ease yourself into the program so you can gradually build up your strength gradually Weeks 1-4, 70%: 5 sets of 4 reps Weeks 5-8, 80%: 5 sets of 3 reps Weeks 9-12,90%:5sets of 2 reps so basicly weeks 1-4 you want to be doing 5 sets of a weight you can lift for 4 reps being able to lift 4 reps would kinda workout to be 70% as it says above then by week 5-8 you increase the weight so that you can manage 3 reps which = around 80% as it says above then by week 9-12 your be seeing your biggest strength gains its here your be going into the 7 sets of 2 90% of your 1rm once you complete the program rinse and repeat using that same method hope that helped


In the ’80s, when they started appearing on everyone from Tom Cruise to Madonna, muscular middles went mainstream. Hard cores were no longer hardcore. In Arnold Schwarzenegger’s era, some champs worked their abdominals for 30 minutes daily. For some of today’s pros, crunch time only comes precontest. This article is for nearly every bodybuilder, from gym novices to Mr. O competitors, because most of us are letting our abs off easy. This month, we’ll examine the most frequent midsection mistakes and lay out ab solutions for making your center the center of attention. Class is in session.

Don't Let Side Stitches Slow You Down

You’re working up a good sweat and finally hitting your stride when suddenly, out of nowhere – WHAM. Something sucker punches you just below the ribcage. Whether you call it a side stitch, side ache, or cramp, nothing shuts you down quite like the effects of this painful spasm of the diaphragm muscle. While common among novice runners, side stitches can slow even the most advanced athletes down to a crawl.

Rock Hard Challenge 2014 Meal Plans

Some nutrition experts say diet is 80% of the fitness equation. Others say 90%. Either way, we know that there’s no way to out-train a bad diet. (Ask any 300-pound powerlifter.) The sample meal plans here are comprised entirely of whole foods—with the exception of a few key supplements. Bear
in mind, these are only sample meals, so you don't have to stick to them exactly. However, any substitutions you make should be comparable to what we have listed here.

Are You as Fit as a Military Athlete?

The barbell reveals truth in a lifter. Either you’re gonna beat gravity, or you’re not. And since barbells allow for the coordination of multiple muscle groups at once, it’s important to be a master of these moves. The front squat is a departure for the many among us who have become too comfortable with back squatting – it calls for greater core strength and shifts the muscular emphasis to your quads. The power clean is a very technical movement that requires a high degree of athleticism. Getting that bar from A to B is a purely alpha accomplishment that recruits a ton of muscle while also training your central nervous system. The bench press is perhaps the most familiar movement for most lifters and it remains a stalwart indicator of upper body strength.

Fine-Tune Your Chest in Four Weeks

Rather than change instruments or reread the Orchestra for Dummies manual, they did what many of us need to do in our own workouts. They took what was familiar and made subtle yet crucial adjustments to produce the expected and desired result. Think about your training: When was the last time you listened to your body and fine-tuned your form? Been a while? Then take your seat—the curtain is about to go up on chest training.

7 Easy Ways to Beat Bloat

It’s tempting to skip a workout when you’ve dedicated the day to bumming around on the beach, but don’t glue yourself to a lounge chair the second you’ve taken your last bite of lunch. “Going for a brisk walk after a meal can increase the speed of digestion and help food move quickly through your GI tract,” says Palinski-Wade. Exercise can also work to expel excess gas from your intestinal tract, helping your body beat bloat. Beach volleyball, anyone?

5 Protein-Packed Pasta Recipes

We’ve added protein, too, with various lean meats and seafood, to give you five delicious options that will support your workouts and make a nice dinner for two (just double the ingredients). In case you forgot, girls love pasta, too, so now you’ve finally got some muscle meals you can both eat. It’s better than cutting her in on another serving of chicken and rice.

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.

Keep Your Dizzy, Gassy, Achy Body in Check at the Gym

Find calmer airspace to relieve yourself until the turbulence passes. The longer you eat clean, the more your body will adapt. “Give yourself time to adjust; it’ll usually go away,” she says. You can also keep a food journal, noting which foods tend to make you gassier than others. That’ll help you decide when you should plan on going into quarantine. However, if the gas comes with abdominal pain, weight loss, fever, or constipation, it might be something more serious. In those cases, schedule a doctor’s appointment.

Spring Clean Your Workout for a Beach Body

This Spring Cleaning program is going to consist of several components. Each workout will start with a power movement, followed by strength work, then a superset in the hypertrophy (mass building) rep ranges and finished off with some metabolic conditioning via complexes and cardio. Training in this hybrid manner will ensure that you’ll keep the strength and muscle you’ve worked hard to build while torching enough fat to reveal some killer abs that will get you some attention by the time your ready to step onto the sand.

More Veggies Could Save Your Life

Even if you're not game to pack that much greenery onto your plate, the researchers found that those who had a little less still reaped some benefits, compared to people who only ate one portion a day. Participants who ate 1-3 servings of fruits and vegetables per day reduced mortality risk by 14%; people who ate 3-5 servings per day were 29% less likely to die, and people who ate 5-7 servings had a 35% lower risk of death.

The Low Down On Lower Ab Work

As you'’d expect, the bodybuilders were able to complete significantly more reps of the lower-ab exercise when they did it first in their workouts. A difference of six reps, as per our results, can have a huge impact on developing strength in the lower abs and the area'’s overall musculature. Lower-ab exercises tend to be more difficult to perform, mainly due to the greater weight of the lower body, the greater vertical component with moves such as hanging leg raises, and the fact that this section of the rectus abdominis is weaker than the upper portion. If you train the stronger parts of your abs first, your entire abdominal musculature, including the lower abs, will be fatigued by the time you get to the harder lower-ab exercises. This will limit your strength on these movements, preventing you from completing a decent number of reps. This holds especially true if you have very weak lower abs. The simple solution is to do these exercises first in your ab routine.

Sugar Is Killing You: Here's How To Get Rid Of It

Too much of the sweet stuff could stop your heart. Zevia CEO Paddy Spence tells you how to cut back for a healthier, longer life.

Rookie Mistakes: The Pullup

Mistake 4: You’re staying straight as an arrow Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders . You’ll feel the difference.

Week in Review: What You Might Have Missed

You may not be able to spend all day scrolling through your Facebook and Twitter feeds. If you are, you probably should be doing some work. But either way, you shouldn't have to miss out. So we're going to make your life a little easier. Each week, we'll pull together some of the best, most-engaging, can't-miss content from—everything from training to nutrition to style — and give you a chance to play catch-up.

The Rebound Effect

If you’ve ever dieted for a bodybuilding contest — or for an extended period just to reduce bodyfat — then you know what you want to do right after that : nothing but eat all the decadent foods that you’ve been avoiding for the past couple of months. Sure, that’s one way to follow up a restricted diet, but it can turn into a disaster, resulting in startling bodyfat gains. A better strategy is to use this time to gain impressive heaps of muscle by taking advantage of the body’s rebound effect. The best gains of an entire year often come in the first few weeks after a cutting phase, making that period of time ideal for growth. In fact, you can easily add five, six or even 10 pounds of real muscle mass in just six short weeks. Here are seven steps you can use to transition from a diet straight into six weeks of pure anabolism.

The Oak's Unique Lifts

Of all the qualities that distinguish Arnold Schwarzenegger from the rest of us, some are as simple to pinpoint as a shoulder press or a calf raise. Nearly from the beginning of his bodybuilding career, people have followed his path, hoping to duplicate some of his success. The unique exercises in the Oak’s regimen in the mid-’70s became popular primarily because he was doing them. Now, three decades later, many of them have fallen into disuse — typically because they’re more difficult to master than less-effective alternatives. Here are some exercises that helped Schwarzenegger win seven Mr. Olympia titles, but even so, most modern trainers don’t do them.

Muscle and Fitness

Thank you for the Team Fitness membership opportunity. I think this is a great idea. I am very picky with supplements and HATE when I go to the box supplement shop and blow a ton of dough on something that sucks and ends up expiring in my cupboard. I look forward to future packages. Christopher, Alabama




Supermodel Base Jumps for Fashion

Supermodel and base jumping enthusiast Roberta Mancino has, well, some balls. She and Giovanni Silvestri, Andrey Karr, Luca Tondelli, and Maurizio Di Palma show off some high-fashion clothes from Roberto Cavalli the best way possible - falling from a cliff (and the girls are wearing heels!). Check out the video below. We don't recommend base jumping in suits, but, to each his own.

Reader's Pulse: What's Your Favorite Workout Song?

We asked our Instagram followers for their favorite workout tracks and we have to say, you guys like a little bit of everything. Check out the list below, and be sure to follow us on Instagram (@mensfitnessmag).

How Boozing Affects Muscle Building

How Boozing Affects Muscle Building

Dorian Yates' Daily Meal Plan

The basic rule of thumb is to take in protein throughout the day at two-hour intervals, and that time-released plan includes the pre-workout meal. I generally train in the late morning, and I have a meal-replacement powder — high in protein, amino acids and minerals with only a small amount of carbs — about 90 minutes prior to my session. If you plan to eat two hour before training, it’s fine to opt for a balanced meal of chicken breasts (protein), rice or potatoes (starchy carbs) and green vegetables (complex carbs).


One problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. "It's critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries," she explains. "Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises."


There are many paths one can take in the quest toward ultimate abs. Lots of diets and eating styles have the potential to help you get lean, and I'm not here to tell you why one is better than another. But here's a thought: Although there is no single weight-loss method universally proven to work perfectly for everyone in all situations, simply eating less comes close!

Coffee Gadgets for a Killer Cup of Joe

When it comes to overbearing snobs, the coffee connoisseur ranks somewhere in between the prickly wine person and the dreaded obscure vinyl record collector. “Wait—you buy your beans from where?” he asks, incredulously, before recoiling at the word “Starbucks.” But on one score the snobs are actually right: If you’re still rocking your Mr. Coffee from college, it’s time to upgrade. In addition to better flavor, a higher-quality cup of joe (which is non-filtered and contains less oils) is shown to have healthful upsides, such as lowering cholesterol and risk of heart disease . At first it may seem intimidating, what with all the different beans and expensive equipment, which in today’s overly caffeinated age includes gravity-defying contraptions and machines with more parts than a combustion engine. But the journey to knowledgeable barista is surprisingly easy, just so long as you invest in these basic categories.

Q&A: Arnold Schwarzenegger Talks Wrestling, Bodybuilding

I think that the whole crusade to promote bodybuilding and fitness has clearly been successful. Today it’s not about seeing a guy pose onstage--it has transcended into so many different areas that you see bodybuilding everywhere. If you look at a billboard, there’s a man posing with Calvin Klein underwear; you will see a ripped guy that has been working out like a fanatic. If you watch professional wrestling and you see these monsters, they are building their bodies from weightlifting. Baseball players are huge. I’ve seen basketball players now for decades who work out for hours and hours in the weight room every day. You see now that their bodies are totally muscular. Boxers, UFC fighters that go into the ring are ripped from working out. You see it in every sport.

Armed and Dangerous

One thing that has been a constant for Eduardo Correa—regardless of the size and weight of his fellow competitors—has been his conditioning. The man comes in peeled to each and every show that he enters and, of course, a major component of that has been the definition in his arms. When a bodybuilder takes the time to accentuate every line and cut in body parts big and small, it usually results in the biceps and triceps getting a lot of accolades, even if he doesn’t have to work as hard to get there.

The 4-Week Kettlebell Shred

Pavel says: Perform the exercises in the order they are listed. For example, on Monday of Week 1, do 3 sets of 5 reps of the double kettlebell front squat followed by three sets of five reps of the double kettlebell press. Take a four- to six-minute rest between sets. It seems like a lot of rest but don’t rush your training; this is not a lactic acid smoker, but serious strength training. On Mondays/Thursdays use 5-8 1RM in the double kettlebell front squat  and double kettlebell press.  For the kettlebell swings , beginners use 53 pounds, while advanced strength trained athletes use 70- 106-pound kettlebells.

Smoking 10 Cigarettes a Day Takes 10 Years Off Your Life

The risk of death for smokers who puff 10 cigarettes—half a pack—a day is still double that of nonsmokers, says a study of 200,000-plus Aussies 45 and older. And regular smokers can triple their death risk. “People don’t realize how damaging even light smoking [Half a pack, “light”? Oh, Australia.] is for your health, for cancer , heart disease, lung disease, and many other conditions,” says study co-author Freddy Sitas. If you’re on the road to quitting, great—just keep it up till the ashtray’s in the rearview mirror.

Hulking Biceps

For example, let'’s say I a’m doing barbell curls, which is usually my first biceps exercise. I'’ll start with a light weight and do 10 quick reps (still using good form) just to get the biceps warmed up. My next set will again be 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep. For my third set, I'’ll add another 20 pounds and shoot for eight reps. Then, for my final set, I'’ll add another 20 pounds and go for eight again. I struggle to get eight on the third set, so when the fourth set comes around, it'’s a real test of will, after having increased the weight, to try to equal the same number of reps.

5 Foods to Help You Fake a Tan

Sweet potatoes are great complex carbs that provide your body with lasting energy. They may also boost your vision and immunity and help to prevent some types of cancer. Even better, they are high in fiber and low in calories, making them ideal for any kind of weight loss or weight-maintenance regimen.

Fitness Lives Shirts - Born Fitness

When you buy a #fitnesslives shirt a donation is made to the After-School All-Stars. After-School All-Stars (ASAS) provides comprehensive after-school programs that keep children safe and help them succeed in school and life. Arnold is the founder of After-School All-Stars.


That's right: plateaus can be a good thing. When you hit a plateau, it's a sign that your body has adapted to the stress you placed on it. View this as an opportunity to incorporate change into your routine. If you were training in a rep range of 12 and hit a wall, change it to eight reps and increase the weight. You can also switch exercises, decrease your rest periods, change the tempo of your lifts, or implement dropsets. Any of these variables will shock your muscles and help you grow. Small changes often lead to big differences.

Cardio Training and Your Heart

The health of your heart and how much you can depend on it to keep you alive depends on how efficiently you train it. So instead of walking on that treadmill for 45 minutes or stepping on that StairMaster for 30 minutes, try mixing it up. Do some interval training with your cardio; for example, you might want to run for a minute and then walk for a minute for 10 minutes on the treadmill. Then, go as hard as you can for 4-5 minute intervals on the StairMaster. The combined 30 minutes of interval training that you spend on the treadmill and StairMaster is more efficient at improving heart health than the 75 minutes you would otherwise spend trying to pace yourself.

51 TIP: Build Muscle with Metabolic Stress
52 So You Think You Can Front Squat? (Part 3)
53 Berry on Dairy: Powerful Proteins Come from Milk
54 Weekend Learning List April 4, 2014 - Zach Even-Esh
55 Daily Session: The No-Barbell Chest and Triceps Workout
56 Weider Principle #25: Retro-Gravity
57 Top 10 Muscle Building Foods
58 10 Best Mobile Apps to Track Your Sleep
59 Lionel Beyeke in Pursuit of Victory
60 Two Truths and a Lie: Sex Ed 101
61 OK!'s Annual So Sexy List 2014—Vote For The Year's Sexiest Female Stars!
62 Attack Major Muscle Groups With a Reverse Grip
63 7 Pick-Up Lines to Never Use