Top News
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Sagittarius Horoscope for Sunday, April 6, 2014

Sunday, April 6, 2014 - You may appear overly enthusiastic today because you throw yourself wholeheartedly into nearly everything you do. Others have a hard time keeping up with you as you race around fulfilling your current obligations. Ironically, you still might feel as if you're running out of time even though you're on a creative roll now. Remember that other people need to adhere to schedules, even if you're less attached to their concept of linear time. A little sensitivity goes a long way toward establishing harmony.

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21 Awesome Shoulder Exercises

Want to add some variety into your shoulder workout? Here is a powerful demonstration of 21 shoulder exercises that you can easily add into your routine. Fitness trainer Andy McDermott, creator of this "deltoid destroyer," video uses circuit training almost exclusively for getting lean and mean results while under the tough time constraints of a hectic lifestyle.

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25 Ways to Get Stronger Now

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

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Ultimate Core Bolstering Move

Get into a push-up position with your feet spread wide. Place your left hand on a firm medicine ball. Perform a push-up. Explode upward from the bottom and push your left hand into the ball so that it supports your body. Quickly reach your arm out in front of you. Do not allow your hips to rotate. Try to hold the up position for a moment. Switch sides and repeat.

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You Don't Know Squat

Second, I don’t lighten the load at all when I’m dieting. If I’m feeling depleted, I simply drop the squat reps from four to three—or even two—then add a set to make sure I get the necessary volume. Lighten the load and you’ll probably lose size; a good pump won’t make up for it. The workout that follows here is simple, just remember that from workout to workout you want to vary wide stance, narrow stance, or throw in front squats or even throw in box squats . Substitution options for the accessory lifts are listed in the workout box in parentheses.

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Best Moves for a Bigger Back

Sumo deadlifts, conventional deadlifts , beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight . 

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A Day with Jay Cutler, Presented by BPI

Come follow along with Jay Cutler and see what it's like to spend a day with the 4X Mr. Olympia legend.

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MusclePharm Combat Powder at Bodybuilding.com

People who train hard demand a superior and more effective protein. To maximize muscle growth and ensure proper protein utilization, MusclePharm scientists fortified Combat Powder® with a variety of protein blends that digest at varying rates, for up to 8 hours.* The great-tasting, easy-mixing digestive blend is fine tuned for true nutrient utilization–a step ahead in protein powder technology. Most supplement companies seem to be okay with the status quo, the minimum. But ask yourself: do you give your workouts minimum effort? MP scientists over-delivered. Combat® Powder is precision-engineered with whey protein concentrates, hydrolysates and isolates, egg albumen, micellar casein.

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5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

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The 15-Minute Chest Workout

Get in and out of the gym in 15 minutes flat with this quick workout for blowing out the chest.

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MuscleTech Hydroxycut Hardcore Elite at Bodybuilding.com

Now, you can get the raw power of HYDROXYCUT HARDCORE® ELITE in a delicious, convenient powder format – just mix and drink! With its own unique, powerful formula that delivers an amazing thermogenic experience, HYDROXYCUT HARDCORE® ELITE POWDER is the perfect solution for when you’re trying to get your sweat on in the gym. Featuring a potent green coffee dose shown to aid weight loss, HYDROXYCUT HARDCORE® ELITE POWDER also features caffeine, L-carnitine L-tartrate, L-theanine, and yohimbe for an unmatched sensory experience.

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30-Minute Big Back Workout

Add more width and thickness to your entire back with this 30-minute session.

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6 Bodyweight Moves for Bigger Quads and Leaner Abs

This leg and abdominal circuit serves multiple purposes: it jacks your heart rate up and burns fat. No equipment is needed for this muscle sculpting workout, so these exercises can be performed anywhere. We’ll address your quads, hamstrings and lower abdominals (a trouble area for most dudes) with six simple moves.

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3 Reasons Men Should Do Yoga

Sure, rolling out a mat is a healthier way to beat holiday stress than cracking open a couple extra brews, but yoga can also help tackle belly fat and give you a leg up in the weight room. Learn how here.

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Cross Your Back for Shredded Abs

2. Squeeze your abs to crunch your torso off the floor, trying to bring your elbows to your knees. Pause for a second, then slowly lower yourself back to the floor.

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Bulk Up Without Getting a Belly

If you want to bulk up, don’t throw the egg yolks down the drain. Kleiner says the yolk is one of the few foods that contain an abundance of the B vitamin choline. Choline is half of the most abundant neurotransmitter in the body—acetylcholine—which works every time we think or move. By leaving the yolk in, you boost your choline by 50%, which will bring your nervous system and neuromuscular function to peak levels.  Protein Power: 8 Ways to Eat Eggs>>>

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The Best Oral Sex of Her Life: 7 Easy Steps

Want to drive her crazy down below? Our very detailed guide to going south will turn any man into an orgasm-inducing machine. Take notes.

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What's Your Atmosphere?

I look at where some of the World’s Strongest Man competitors train, and it inspires me. Anyone who has seen Sven Karlsen train in Valhalla, or even Jouko Ahola’s training place, would be amazed. Brian Shaw, Poundstone…all of these guys train in places that are set up for success—not failure. They are creating a culture of winning every day, and they are only letting those who will propel them forward be a part of it. Westside, Iron Sport, Monster Garage Gym, Total Performance Sports—they all get it. They are not the big places, nor do they have everything under the sun, but hey are owned by guys who are passionate and love what they do.  They have good equipment, great coaching, and they attract people who are not afraid to pay the price. They are all innovative, they all have great reputations, and they have all produced winners. The same should go for all of us strength coaches, whether we have 20,000 square foot palaces or 3,000 square foot training facilities. You have to get it done.  I have met strength coaches who don’t even know the size of their weight rooms. They just roll up their sleeves, set the standard, and push their players until they achieve it.

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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

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Chain Up for Chest Mass

Chain flyes are performed by attaching the handles you use to perform cable crossovers to a set of clanking chains and getting into standard dumbbell flye position on a flat (or angled) bench. You are still able to get some of the stretch (lacking in cables) that you feel with dumbbells. However, as your arms abduct to the fully stretched position, the chains (read: the resistance) unload on the floor. This removes much of the strain from the shoulders. As you adduct, or squeeze your arms back together, the chains start to lift off the floor again, giving you the peak contraction advantage of the cables.

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Roelly Winklaar's Road to Recovery

Roelly sent pictures to Flexonline.com of him helping his cousin, Gerrit Baars, with his first amateur competition - the JBC Cup in the Netherlands. Gerrit won his class (70kg) and placed 2nd in the Overall pose down. Roelly's cousin Gerrit Baars is member of "Team Winklaar" and is already getting ready doing his second competition in just three weeks.

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US Navy SEALs: SEAL Training | Special Operations

It is in the fourth week of training that Hell Week occurs. An incredibly physically and unfathomably mentally demanding five-and-a-half day evolution created by LT Draper Kauffman of the Naval Combat Demolition Units (NCDUs). Everyday consists of no less than 20 hours of physical training and a plethora of mental challenges. Within this week each man will have ran more than 200 miles with most of the miles being ran with a boat pounding on his head.

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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.

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Bulk Up Without Getting a Belly

When it comes to revealing ripped muscles, diet is key. You can put up heavy weight all day, but optimal gains won’t happen without a focused nutrition plan. For starters, you need to take in more calories than you're burning each day, which puts most guys in the 2,000- to 2,500-calorie range. But those cals can't just come from anywhere. Juan Carlos Santana, M.Ed.,C.S.C.S., C.P.T.S., founder of The Institute of Human Performance , says to get those calories from protein such as lean chicken and beef (35%), healthy fats such as olive oil (30%), and clean carbs such as sprouted grains, sweet potatoes, or broccoli (35%). “Once you build the foundation of clean eating for good fitness and health, you may want to take it to another level that you can’t reach with just food,” says Santana. “To do this, you can add clean supplements to this diet." 10 Ways to Build Muscle Faster>>>

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10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

26 http://www.bodybuilding.com/fun/healthy-vacation-tips-your-spring-break-workout-plan.html?mcid=twit04040514

Training when you're on vacation and out of your regular routine can be difficult. However, exercising regularly—by doing the workouts above—will help you feel more energized and healthy. It will also help you burn off some of those extra calories you'll undoubtedly consume.

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Five Perfect Post-Workout Snacks

To maintain peak energy levels throughout the day, you need to refuel with the right food immediately after you train. That means eating snacks containing carbohydrates to replenish lost glycogen stores and protein to aid in muscle repair and recovery. Shoot for around 200-300 calories for every hour of exercise, and a 2-to-1 ration of carbs to protein. Any snack should also be easily digestible since blood flow will still be focused around muscles, not digestion. Try these winners.

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A Visit to Primal Training Studio

About the Author Steve Colescott has worked as an editor for a variety of print magazines and helped build some of the industry's most popular websites. In addition to this, he has worked as a consultant for a number of prominent sports nutrition companies. He career pinnacle is his current position as the Senior Content Manager at elitefts™, a job in which he deals with the top strength athletes and experts in the world. Steve is the co-author of Lean Gain Principles with Shelby Starnes and is always working on other projects (including The Iron Subculture Podcast). His favorite part about what he does is the chance to interact regularly with elitefts™ readers.

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Pump Up the Volume for Mass

The authors of the paper admit there is no research looking specifically at the contribution of the pump during exercise to muscle growth, so much of this is just reasonable conjecture. It is true that cell swelling can cause an increase in protein synthesis in most cell types. It is also true that this likely involves mTOR and other signaling pathways shared by other stimuli. However, the cell swelling that occurs after muscle contraction lasts only a few minutes. This is because under in-vivo conditions, the ability to maintain homeostasis of cell volume is critical to the cell’s viability. This is why these reactionary changes in cell volume are very short, lasting only minutes. I concede, that cell swelling produces an anabolic reaction in cell culture studies, but the jury is still out as to the significance of this effect during training and how much it might contribute to growth in the real world when other factors such as altered genetic expression, growth factors, and satellite cells are known to play such a significant role. Having said all this, you can bet that I will continue to try to get the best pump I can every time I train.

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Weider Principle #30: High-Low

You’ve probably heard of high-intensity interval training (HIIT). This is a very effective style of cardio that alternates periods of higher intensity work (such as sprinting) with periods of lower intensity work (such as jogging). Essentially, the Weider High-Low Principle applies this strategy to weight-training, but in this case you’ll alternate lower reps (typically 4–8 per set) with higher reps (typically 12–20 per set). There are two ways to do this.

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Flex Lewis 2 Weeks Before the 2014 Arnold

Flex Lewis 2 Weeks Before the 2014 Arnold

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33 http://www.bodybuilding.com/fun/8-real-truths-about-drinking-coffee.html?mcid=twit02040514

Drinking coffee initiates a cascade of physiological effects, one of which is an increase in adrenaline, the "fight or flight" hormone. This multifunctional hormone helps kickstart lipolysis, which, as mentioned previously, is the release of free fatty acids from body fat. With all the free fatty acids in circulation, your body lowers insulin sensitivity in order to burn them. This whole chain of events is only temporary, and it's been shown that slurping real coffee reduces this already short-lived effect.

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Easy Gains for the Hardgainer

But the task is far from easy. The hardgainer will typically have a poor appetite and be naturally “weaker” in regard to muscle strength. This means diligent, planned eating will take priority and daily appointments with heavy iron will need to be habitual. As the hardgainer slowly but surely gets meals down and masters the mechanics of old-school Olympic lifts, his/ her muscle mass and muscle strength will inevitably increase.

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10 Rapid-Fire Fat-Burning Workouts

10 Rapid-Fire Fat-Burning Workouts

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10 Health Foods That Don't Taste Terrible

Any health-food junkie knows that if you're looking for a sweet treat, dark chocolate is the way to go. The secret to its reputation as a superfood: cacao beans. They've got the highest concentration of antioxidants of any known food, according to Brad Gruno, founder of Brad's Raw Foods. To reap the most benefits, pick a bar that's 70% dark or higher. Just keep in mind that the darker it is, the more bitter it will taste.

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10 Best Mobile Apps to Track Your Sleep

A good night’s sleep is hard to come by these days, whether it’s because of work, tending to young children, insomnia or sleep-related conditions such as sleep apnea. The good news is plenty of mobile apps can bring a more restful night. The best sleep-tracking apps come with a hardware component such as a wristband or under-the-sheet sensor and are more accurate than stand-alone apps because they have contact with the body during the night, says Michael Breus, a clinical psychologist and author of The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep. “You want something that’s touching the skin,” he advises. Here are 10 mobile apps to help you track your sleep.

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Build Mass With Squats and Milk

There are several versions of 20-rep squat workouts. Each workout would start with a basic warm-up followed by the heavy set of 20-rep squats immediately followed by 20 pull-overs to expand the rib cage and to add size to the chest. Some rules on the squat are as such: squat as deep as possible for maximal range of motion (try to touch your hamstrings on your calves) and lifting belts are not allowed. Remember, half-reps will only get you half the results. It might be obvious for some, but back squats are recommended as more weight can be used. Also, the bar can "rest" on your back between reps.

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Watch Out for 'Thor' on 'Game of Thrones'

In the show, the character of Gregor Clegane is also known as "The Mountain" and is supposed to be eight feel tall and over 400 pounds of muscle. That is quite a tall order, if you'll excuse the pun, but Icelandic strongman Björnsson, who is taking over for Conan Stevens in the role, is a pretty good pick.

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Kai Greene After the 2013 Olympia

Kai Greene After the 2013 Olympia

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Nattie by Nature

With a powerhouse combination of brains, beauty, and undeniable skill, this diva not only hails from a long line of WWE superstars but also holds her own in the ring. The first girl to prove she can hang with the big boys in the famous “Dungeon,” Natalie Neidhart came out of the womb dropping her signature move, the Sharpshooter, on the world. She was the middle child and definitely the entertainer of the three girls in her family. Her grandfather, uncle, and father set the standard for what it meant to be a part of the Hart dynasty and she has certainly done everything to far exceed those expectations. “Being in the WWE is part of my blood,” she says. “It’s very important to me. It’s very much a part of who I am.” As a young kid she knew her life’s goals. “I remember when my dad won his first tag-team championship, he brought the title home, and my sister and I grabbed it and had our own wrestling match with it, she recalls. “It’s so funny to think about those times. Growing up around it made me want to do it.”

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5 Sex-Position Tweaks to Help Give Her an Orgasm Tonight

You get a great view and women like this position because they’re in control of the speed of the thrusting and the angle. To make it even more intense, have her get on her knees while bending forward so she's leaning toward your face, and then she can move in and out of you nice and slow. “This will help your penis hit her G spot while allowing her to angle her clit on your shaft as she uses her arms to hold onto you for balance,” says Patricia Taylor, Ph.D., sex educator and author of the newly revised Expanded Orgasm . Starting off slow and increasing the speed is key because it helps her really get warmed up, and when she's really excited, her clit grows larger as it becomes engorged and the larger area of sensation increases her ability to orgasm. Plus this slightly shifted position allows her to move however she likes. “If you’re in the mood for experimenting, wear a vibrating cock ring to really increase the sensation,” Taylor says.

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Ask Men's Fitness: How Often Should I Wash My Hair?

With shampoo, the honest-to-God truth? Only once a week. Overshampooing strips the oils from your scalp and hair. and when that happens, the sebaceous gland is going to either pump out way too much oil, which makes your hair supergreasy, or say, “Fuck this, Jack: I’m not going to pump any oil out—it’s too dry already.” Then you get dry scalp and dandruff. A week seems crazy long, but trust me. You know how, when you get back from the bar, you look in the mirror and you’re like, “My hair is finally perfect!”? That’s because it’s got sweat and natural oils in it. One thing you should do every day is use conditioner. We wash our hair mainly because of smell and dirt, right? Well, conditioner has enough of a cleansing agent to it that it’ll take those out— but it’ll leave the good oils behind. But if using shampoo less makes you feel like a bum…Well, then you’ve got other problems, brother.

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Are You Compromising Muscle Growth With High-Intensity Circuit Training? Find Out Here

For sure, circuit training is suboptimal if you’re training for strength or doing Olympic lifting, but it can be effectively used for a hypertrophy/basic strength program.