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Sagittarius Horoscope for Saturday, April 5, 2014

Saturday, April 5, 2014 - Your partner may agree to your plans today, but the energy is too scattered to make much progress. Don't waste time attempting to get others on board; instead, remember that different points of view could be just as valid as yours. There are multiple answers to any question, so consider all your options rather than cleverly trying to find one quick solution to sell to everyone else. The process of collaboration ultimately produces the best results.

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Arnold Schwarzenegger's Six-Pack Routine

Lie faceup on the floor or a flat bench with your feet either flat on the floor or up in the air with your knees bent about 90 degrees. Cup your head lightly with your hands or fold your arms across your chest, whichever feels best. This exercise involves a short range of motion: Just contract your abs to pull your upper body toward your knees, then slowly lower back to the start. To ensure proper form, pretend as if you’re trying to push your lower back into the floor as you crunch up.

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6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Such was the case in the surprise finish to the 1999 film The Sixth Sense when (spoiler alert) the viewer discovered, along with Bruce Willis'’ character, that he'd been dead all along. On the football field, Vince Young's late heroics powered Texas to a thrilling win over USC in last year'’s BCS title game. What does this have to do with your workouts? Everything. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit.

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Fish Tacos with Avocado & Asian-Style Slaw

It's no wonder fish tacos are so popular; they’re versatile, nutritious, easy to make, and you can eat them with your hands. What’s not to love? My recipe features mahi-mahi. Just about any fish will work, but I like mahi-mahi because it has a firm, yet flaky, white flesh and sweet flavor. You can grill the fish, but preparing it in the oven on a nonstick sheet, as we do here, is easy and you don’t have to worry about the fish sticking or falling apart. Using a nonstick sheet also means you don’t have to use any extra oil, which will cut back on the calories. Enjoy!

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The Best Bodyweight Abs Workout

101 Best Workouts of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

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The Truth About Fish Oil

Some people can do alright with just 2-3 meals of fish per week. It won’t necessarily mean that you get the recommended 1-2 grams of EPA and DHA combined (the amoutn shown in studies to have effects), but if you ended up checking your blood levels you might not be at risk for a deficiency. Most people don’t eat enough fish, though, and that's why I give the general recommendation of 1-2 grams of fish oil (EPA and DHA combined) daily.

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Instantly Boost Your Deadlift Max

Heavy, progressive training is the best way to increase your DL max but this quick method will help you add pounds to the bar in your next workout.

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The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

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20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

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Crush Your Workouts With Coffee

One of the most effective pre-workout drinks might surprise you, and you won’t find it on the shelves of your local supplement store. You don’t have to scoop it out of a bottle with a flashy label and mix it with water. All you have to do is swing by a coffee shop and get a cup of America’s favorite drink, minus the cream and sugar.

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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.

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The 8 Best Things You Can Do For Your Metabolism

Metabolism is a fancy word for how your body regulates energy consumption. Someone with a higher metabolism burns more calories even at rest than someone with a lower metabolism, and can therefore get away with eating more food —even junk food. But a high metabolism isn’t a privilege reserved for a select few who were lucky enough to be born with it. You can raise yours and reap the benefits. Here are the 8 best things you can do.

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Rest Your Body to Grow Your Muscles

You can also spend some of your non-training days performing moderate cardio and/or stretching or other non-gym activities. “Even if your goals are more about health and general fitness than about increased muscle size and strength, training every day is too much,” Claps notes. “Without time off from the gym, you won’t have the fuel necessary to be at your best and your results will suffer.”

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ANS Performance RITUAL at Bodybuilding.com

Imagine a product that could help you exceed previous boundaries; support unmatched energy, stamina and focus to elevate your game to your highest potential.* Imagine a product that could replicate the unstoppable and indestructible feeling you had at 18. Imagine a product that delivered cutting-edge science at clinical doses and wasn't loaded with sugar, fillers or made you crash.

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Big Ramy: Hammer It Out for Massive Biceps

Like King Kong rampaging in Manhattan, another foreign behemoth arrived in the Big Apple and caused a sensation this past year. Behold bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was just a “random dude in the gym.” Incredibly, he rapidly packed on enough muscle to dominate the Amateur Mr. Olympia the following year. Then, last May, the 28-year-old won his professional bodybuilding debut, the New York Pro, tipping the scales at a mind- jarring 288.

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Fiber Fixes to Fight Hunger and Promote Health

Seems like you'd be foolish not to have fiber if you're trying to control your weight. Since fiber also helps prevent cancer, heart disease, diabetes and other maladies, you should be screaming for fiber by now. But if you think getting more fiber means forcing down bowl after bowl of lettuce and prunes, you'll probably just be screaming. Relax -- Bonci has several painless ways for you to increase your dietary fiber.

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Cobra Labs The Curse at Bodybuilding.com

Warnings: The Curse is extremely powerful so always assess your tolerance with a single scoop and do not use for more than 5 out of 7 consecutive days or use before bedtime. Contains Caffeine. Do not use if pregnant or nursing. Keep out of reach of children. You may experience harmless short term skin tingles. The Curse is only intended to be used by healthy adults 18 years of age or older. Consult with your health care professional before using this product if you are using any prescription or over the counter medication or if you have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, seizure disorder, psychiatric disease, diabetes, difficulty in urinating, prostate enlargement or if you are taking a MAOI (Monoamine Oxidase Inhibitor). Do not use with any other medication, prescription drug, or over-the-counter drug containing ephedrine, pseudoephedrine, or phenylpropanolamine (ingredients found in certain allergy, asthma, cough or cold, and weight control products). Discontinue use and consult your health care professional if you experience any adverse reaction to this product.

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http://www.muscleandfitness.com/ultimate-starters-guide-2014

Copyright © 2014 Weider Publications, LLC, a subsidiary of American Media, Inc.  All rights reserved.

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5 Novel Moves for Shredded Pecs

Alas, this is where most of us begin our journey to a more muscular build . Initially, it served every need of a growing boy – not only did you want to have the biggest bench on your football team in high school, but you also wanted a barrel chest to fill out your extra large t-shirt, and look good at the beach. And as time goes on, the traditional bench press, incline press, and cable crossovers make up the majority of physique athletes’ chest training. They ditch bodyweight based exercises and uni-lateral presses in favor of the heavier counterparts. There is a good reason for this. Heavy weights build muscle and strength. 

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Two Truths and a Lie: Home Remedies

You know the game Two Truths and a Lie, right? It's where someone you've just met reveals three personal facts. Except there's a catch: One is completely bogus. We're taking the gist of this classic icebreaker and applying it to some commonly used home remedies. Check out each trio of "truths" and see if you can spot the lie.

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Is Guinness Good for You?

This led me to do a little research. I was surprised to learn that Guinness also has the second to lowest carbs and the lowest alcohol (that part was a bit disappointing I admit). So maybe it is possible after all to enjoy a full-bodied beer and (somewhat) avoid the dreaded beer gut.

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Boost Testosterone Levels with Coffee

Now, a Nutrition Journal study also indicates that men who consumed caffeinated coffee have more testosterone. In the study, subjects were assigned to caffeinated and decaffeinated groups. Participants consumed five 2g portions of instant coffee per day (caffeinated or decaffeinated Nestlé’s Taster’s Choice), which was mixed with approximately six ounces of boiling water and consumed with every meal as well as mid-morning and mid-afternoon.

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The Spring Clean Diet

One of the great things about spring is that you can once again begin finding great produce at your local farmer’s market and grocery stores. Wheather you are trying to bulk up or get lean, we are going to be using that to our advantage in this nutrition guide. There will be plenty of servings of fruits and vegetables on the menu. The other invaluable product you start to find this time of year is fresh spices. I cannot recommend picking up a variety of these (rosemary, basil, dill, thyme, etc.) enough. Even the most avid bodybuilding meathead can get sick of plain grilled chicken breast . Fresh spices can completely change the flavor palette of our favorite muscle foods without adding unwanted macronutrients .

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Top 5 Chests of the 1970's

1. FRANCO COLUMBO : The most remarkable thing about Columbu’s pecs was the cleft between the upper and lower sections, which made it seem as if his outrageously developed upper pecs were completely different muscles (they’re not). The second most remarkable thing was their dimensions from side to side and top to bottom. The Sardinian stood only 5'5", but his pecs would’ve been at home on 6'5" Ferrigno. The breadth of Columbu’s pecs was a genetic gift aided by his wide clavicles, but their thickness came from thousands of sets on flat and incline benches. At under 200 pounds, the former powerlifter and two-time Mr. O (1976, 1981) bench pressed 525, and his frequent chest workouts emphasized the barbell basics. He credits barbell bench presses and barbell incline presses for building what may have been the best chest ever.

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"Everyone Knows Me As A Dick"

Don’t be afraid to exploit someone’s competitive drive. Figure out ways to challenge your lifters. I like to make wagers with my training partners to up the intensity a little. Nothing makes you push a set good and hard like something on the line (while making everyone else eat shit in the process). I’m good at this; everyone knows me as a dick.  I will prey on people’s insecurities in order to get them to perform better. It has been well documented that I am “hard on people” as far as mental and verbal cruelty is concerned. My assistant, Pepper, who is a great personal trainer, keeps telling me that I need to make a “criticism sandwich” out of my coaching critiques. In other words, I should be more sensitive and deliver my negative statement lovingly nestled between two positive statements. For example, Pepper might say, “That lift looked great. You could probably try to sink that squat deeper next time, but I’m sure you will do it perfect on your next attempt.” My approach, however, is usually something like, “Wow, dude. That lift looked like a third trimester abortion.

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The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

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The Best Spring Colognes for Men

It may not feel like spring (yet), but we all know it's coming. When it does, you'll want to be prepared, which may mean stocking up meds for your hay fever, cleaning out your closet and hitting the gym in anticipation of beach season. However, one thing you might have left off your to-do list is freshening up your fragrance collection. Replace those old bottles with something new and fresh, like any or all of these 10 options.

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Video: Arnold Europe Final Posedown

Anyone who says bodybuilding isn't fun to watch has never seen Kai and Phil go head-to-head.  Watch them go pose for pose along with Dennis Wolf, Shawn Rhoden, Victor Martinez, and Roelly Winklaar and decide for yourself who's the best bodybuilder in the world...

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Hormonal Increases

Hormones such as human growth hormone (GH), testosterone, and IGF-1 have been shown to play a role in muscle hypertrophy and strength gains.  Many of the great bodybuilders in the early ’90s trained with short rest periods between sets, as earlier research found that short rest periods in conjunction with intense training led to significant increases in GH and testosterone. The anabolic effects of testosterone on muscle mass are dose and concentration dependent. The prevalent dogma for the past 50 years has been that testosterone increases muscle mass by stimulating fractional muscle protein synthesis. Testosterone administration also results in increases in GH secretion, androgen receptor number, satellite cell activity, and increased IGF-I expression in skeletal muscle. It’s also been demonstrated that the increase in muscle anabolism is associated with an increase in the expression of intramuscular mRNA IGF-I. GH is also highly recognized for its role in muscle growth. Resistance exercise stimulates the release of GH from the anterior pituitary gland, with released levels being very dependent on exercise intensity.

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Mind Over Muscle

They’re part of your vision, too. When I competed against Sergio Oliva the first time, and he posed his tremendous lats, I shied away. Regardless of how good my body looked, I let him beat me mentally. Because I felt like a loser, I became one. But when we rematched a year later, I was able to convince myself that I was the winner before the contest even began. As a result, no matter what Sergio threw at me, I had the guts to match him pose for pose, and I took the Mr. Olympia title from him. As strong as the body is, the mind is where true strength comes from. One of my favorite examples is the Russian weightlifter, Vasily Alekseyev, who was the first man to clean and press more than 500 pounds. Think about that: Few men ever bench-press 500 pounds, let alone press it overhead. Nevertheless, Alekseyev wasn’t intimidated. He did it, then American Ken Patera did it, and others have followed. That kind of feat will never be easy, but once someone has the courage to do it, it happens again and again. Whatever your goals, in the gym or in life, you must make up your mind about them first.

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Ain't Nothing But a Peanut

According to a new study, talking to yourself may be the extra boost you need to enhance performance. Researchers allocated subjects to either a control group or a self-talk group. All subjects first completed an incremental power test to establish peak power output andthe subjects were asked to cycle to peak exhaustion. For the self-talk test, they were reminded to use positive self-talk statements. When comparing the self-talk with no talk, there were no physiological differences between the groups in respect to heart rate at exhaustion, and blood lactate concentration sampled three minutes after exhaustion between the two groups. They found that the motivational self-talk increased time to exhaustion by 17.9% from pretest to post-test but not in the control group. The researchers also found that the self-talk group had lower psychological distress than the control group.

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Water, Creatine and Milk: You Are What You Drink

Sick of plain water? Here's your solution: New sparkling mineral waters by Arrowhead, Crystal Geyser and Perrier come in lemon, lime and orange flavors, but they've got no calories, caffeine or artificial sweeteners. The light natural flavors give your taste buds a kick, and the carbonation is a nice break from plain water. Plus, these products now come in convenient portable sizes and plastic bottles.

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March Smoothie Madness: Vote for Your Favorite Smoothie Ingredient

It’s March. You know what that means. It’s time for spring and basketball and smoothies. That’s right, we said smoothies! We’re pitting the best smoothie ingredients against each other in our first ever March Smoothie Madness bracket showdown in order to crown our readers’ favorite smoothie ingredient of all time. Do you have mandatory go-to smoothie mix-ins? Now’s your chance to profess your blender must-haves to the world.

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5 Protein-Packed Pasta Recipes

1) Mix pesto with vinegar. 2) Place the shrimp, pasta, kale, tomatoes, and garlic in a salad bowl. Spoon sauce over and toss. Enjoy immediately or chill and serve later.

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Retro Athlete: Charles Clairmonte

He stayed there for two more years. Although he never won another pro show, Clairmonte landed in the top three seven times in 1994 and 1995, including the 1995 Arnold Classic. His placings faded over the next two years as mass monsters dominated, and he competed for the final time in 1997 at age 34. Having quickly traveled full circle, his final hurrah was, appropriately, the English Grand Prix, where he was next to last, leaving observers to wonder if they had imagined how great he had been four years prior. But he was great.

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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 MensFitness.com—everything from training to nutrition to style — and give you a chance to play catch-up.

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Four Movements to Make the Most of Your Travel Workouts

For today’s road warriors or vacationer, being away from home can put a huge damper on your fitness goals. We eat worse, drink more. We’re on cramped airplanes surrounded by germs, and we’re away from our home gym where we’re used to putting in the hard work. It’s enough to throw anyone off track. The good news is that it doesn’t have to be that way. Instead of wandering around the hotel “gym” with a whopping two treadmills and three dumbbells - all being used - opt for these 4 no-equipment-needed movements to create a quick and effective fat-burning workout .

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Pro Training Series - Episode 1: Legs

Team Gaspari's Hidetada Yamagishi takes you inside the REAL hardcore workout of an IFBB Pro bodybuilder.  In the depths of his preparations to contend for the title at the Arnold Classic 212 ( click here for more about the Arnold Classic ), Hide had no time to act for the cameras - this is real PRO TRAINING, broken down step-by-step, so you can learn from the best and train like a pro.

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10 Rapid-Fire Fat-Burning Workouts

10 Rapid-Fire Fat-Burning Workouts

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AMI/Weider All-Stars

To be perfectly honest, when AMI/Weider signed Shawn “Flexatron” Rhoden in 2011, we didn’t expect him to have the kind of year he did in 2012—but then again, it’s pretty safe to say nobody else did either (except maybe Rhoden himself). After a disappointing start, Rhoden went on a tear, beginning with a win (his first) at the Europa Super Show, followed by another win at the Tampa Pro, a third at the Olympia, then two more “w’s” at the British Grand Prix and EVL’SPrague Pro before ending the season with a second at the Arnold Europe, to be the hands-down breakthrough athlete of 2012. Last year, Rhoden scaled back his contest count, doing only the Olympia and Arnold Europe, placing fourth both times. We’ll keep an eye out for Flexatron and stay tuned to all his activities this year.

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http://www.bodybuilding.com/fun/fit-for-life-4-tips-for-building-muscle.html?mcid=twit01040514

What about timing, you ask? Create a carb and fat intake schedule that works for you. I recommend eating your high-carb food like oats, brown rice, sweet potatoes, and berries before and directly after your workouts. Carbs will help you fuel your training and give your body a readily available energy source. A post-workout dose of carbs is also essential for hypertrophy and vital for building muscle tissue.

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The 6 Best Ways to Recover from Your Workout

A lack of proper recovery can lead to overtraining otherwise known as under-recovery or over-reaching . Exhaustion can ensue if the training stimulus is too high or too frequent – so maxing on your bench every week is a big no-no! Worse yet, Overtraining Syndrome can develop if fatigue is not addressed, which can lead to a host of physiological and chemical changes. To put it simply, building fatigue upon fatigue results in the inability to adequately adapt, resulting in more fatigue, inflammation, missed lifts and shitty workouts.

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7 Ways You're Giving Her the Wrong Idea

By now you probably know that women are extremely analytical; they read into everything you say or do. Which is why it is so important that you are sending her the right signals. So if you've just had a horrible date and thought your disinterest is obvious but she isn't getting the hint, you could be making one of these moves that say "I'm interested" without you even knowing it. 10 Rules for Landing a Good Girlfriend>>>

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In the Crosshairs: Triceps Long Head

The long head of the triceps starts on the scapula (shoulder blade) and crosses the back side of the elbow joint where it converges on the common tendon that it shares with the other two triceps heads and attaches to the ulna (forearm bone). The long head is unique from the other lateral and medial heads, because they start on the humerus (upper-arm bone) and do not cross the shoulder joint like the long head. However, all three work together to cause extension of the arm at the elbow joint.

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http://i.instagram.com/p/maC5cCQZN9/

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Generation Iron Hits DVD

If you haven't seen  Vlad Yudin's  hit movie  Generation Iron , which follows seven bodybuilders as they go through the grueling preparations for  Mr. Olympia , then you'll have your chance! GENERATION IRON will be available on iTunes and other digital platforms on April 4th, On Demand on April 15th, and on DVD on May 13th. According to  Variety , the documentary, which comes from the same producers that made  Pumping Iron , made some $850,000 at the U.S. box office and is set to make a million in foreign ticket sales.

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Marvelous Delts

Many, if not most, bodybuilders consider the traps to be part of the back, for no more logical reason than that they appear to be part of the back; they’re integral, also, with the shoulder girdle in lifting it and helping to contract the rear delts. To me, the shoulder complex consists of the shoulder beam, the three different deltoid heads and the traps. The traps, however, cannot be pumped to maximum capacity in the same workout with the other shoulder components. Too much energy would be expended before all of the muscles could be completed; therefore, I save traps for back day, when they have full strength. FLEX

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Ask Men's Fitness: How Do I Get the Perfect Amount of Scruff?

If you have a good, full shadow by the end of a typical day, then be sure to stop shaving exactly 48 hours prior to your date, advises Brendan Murdock, the founder and owner of the eponymous grooming salon in London. If you're not imbued with Wookiee DNA, he says, give it at least one more day or half-day. "Keep in mind that most are not particularly fond of short, prickly stubble," Murdock says. So, if your beard is really slow, don't shave after Wednesday morning.