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1
Sagittarius Horoscope for Monday, March 28, 2016

Monday, March 28, 2016 - Applying what you have already learned this year can seem like an uphill battle, but, luckily, if your first idea doesn't work, you have plenty more up your sleeve. Unfortunately, your mind is moving much faster than reality, and you could become frustrated as you wait for events to catch up to your thoughts. Nevertheless, your patience is about to be rewarded while the Moon visits your uplifting sign. Make as much progress as you can during the next couple of days when the cosmic winds are blowing in your favor.

2
10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

3
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

4
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.

5
12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

6
Get Slim and Sculpted With the TRX Training System

This intensive routine, demonstrated by bikini pro Erin Plato, will fire up your body from head to toe and prove that bodyweight exercises can burn fat and sculpt muscle.

7
6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

8
Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

9
The 8 Worst Things to Do After a Workout

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

10
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

11
The Facts on Fat

F-A-T-S...yeah, it’s a four-letter word, but — as you’re about to see — the right kinds of fats actually do a body(builder) good. Whether your goal is getting huge or getting shredded, fats can be your ally. You just have to know which ones to eat, which ones to avoid, how much to eat and the best times to eat them. So put away your fears and get the full skinny on fats, your new BFFs.

12
The 2016 Starter's Guide Workout Program

As you progress, you can introduce machines to further isolate and overload the muscles and even to work around any nagging injuries you may have. But for now, stick with what’s written here. “When starting a new workout program, focusing on the fundamentals is key,” says Grinnell. “Pushing, pulling, and squatting heavy weight is what it’s all about. Throw in some arms, calves, and abdominal work with the right amount of cardio and you have a solid workout plan.”

13
72 Questions Answered

I have been toying with an idea the last couple months of using threads for QA's. Here are the three Q and A threads I've posted so far.

14
H.U.G.E Top 10 Training Mistakes: Part 2

We began counting down the TOP 10 TRAINING MISTAKES yesterday with numbers 10-6 (click here for part 1) , so now its time to cover the top 5.  Pay careful attention, because this is a posedown of the blunders responsible for halting more progress than any others. Get out your workout logbook and tighten up your wrist straps as we count down the five most likely derailments of your training progress and explain how to avoid them.

15
On Trial: Incline Dumbbell vs. Preacher Curls

When you perform the incline dumbbell curl, your arms move behind your body. This stretches the long head of the biceps, which runs over the shoulder joint. When you stretch a muscle before you contract it, that muscle is able to contract with more force (i.e., it is stronger), and so it takes on the majority of the load during an exercise. Since the long head of the biceps makes up the mass of the biceps peak, the incline curl is an effective exercise for building the biceps peak.

16
10 Best Foods To Boost Your Mood

Although Hippocrates once said, “Let food be thy medicine and medicine be thy food,” it was once thought that food had no effect on the brain or feelings of well-being.  Caffeine, alcohol, carbohydrates and fats all directly effect how you feel.  There’s a reason that soups and stews in the winter months make us feel content or eating watermelon on a hot summer’s day can make us feel refreshed.  All these foods release certain brain chemicals that elicit feelings of happiness and excitement.

17
6 Things Experienced Lifters Do Every Day

You'd be wise to follow these daily rituals of the advanced weightlifter.

18
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

19
The Spring Trim Up: How to Burn Body Fat Before Summer

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. Check out how that's done with the WINTER BULK UP program here . And then again, some might have just put on the blubber. But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you all up: The SPRING TRIM UP .

20
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

21
Badass Workout of the Week: Shoulder Attack

This week's badass workout is a vicious, high-volume delt-blaster that will hammer your shoulders with a barrage of badass moves. Do it right, and you're done in 30 minutes. If it's boulder shoulders you crave, put your pain threshold to the test with this week's badass workout.

22
Steve “King Snake” Kuclo’s KING-SIZED Workout

I first started training when I was 17 and HEAVY was all I knew. I had the mentality that if I could move heavy weight and continue to get stronger, I could get bigger as well! As most beginners know, pretty much no matter what you do, you will grow when you first start pumping iron. But, there will come a point when things need to change and you need to keep your body guessing, as it will adapt to whatever you are doing after a period of time. It may be six months or a year, but the same thing over and over will eventually stop working—the way it did when you first started the program.

23
Train Your Chest for Size and Strength

Free-weight movements like bench presses and incline presses with both barbells and dumbbells should form the core of your workouts to build a solid foundation of size.

24
12-Weeks To A Carved Out Core

The training regimen is broken down into three four-week phases. In Phase 1, you create the basic foundation that lets you proceed to more advanced routines in Phases 2 and 3. And as you progressively work your abdominals harder, you'll refine your diet each week to prepare for the unveiling of those fabulous abs come summertime. The guidelines listed here help you ease into and fine-tune your existing diet, but to really rev up the fat-burning furnace, it'll take plenty of dietary discipline as well.

25
Muscular Development on Twitter

Creatine/Beta-Alanine - A Stack For Faster Muscle Growth! Learn more---> http://tinyurl.com/j3sapy7  pic.twitter.com/pqYg1oOMjI

26
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.

27
6 Ripped Animals Who Will Put You to Shame

These buff beasts will have you asking yourself, "Do you even lift?"

28
8 Fresh Ways To Lean Out This Spring

Since the groundhog didn’t see his shadow, forecasters say spring is coming early this year, but will you be ready? How will you train, eat and sleep in order to obtain your sleekest physique? Will you cut your carbs, fats or maybe add in extra cardiovascular training to tighten up? Here are eight tips you can implement in order to obtain the physique you aspire to.

29
Bodybuilding.com 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

30
Eat Fat, Burn Fat

Cutting back on carbs is a common approach to shedding body fat. Yet, most gym rats cringe at the notion of a long-term low-carb diet, fearing that they’ll wither away. Truth is, the error lifters typically make is not one of excess but rather they don’t cut carbs enough. Following a ketogenic diet—one in which you drop your carbs to a mere 5% of your total calories—may be the best diet for getting ripped in a hurry, and it’s certainly the most enjoyable. If you can’t imagine giving up burgers, cheese, and bacon to gain visible abs, a ketogenic diet is for you.

31
The Best Time of Day to Drink Your Protein Shake

Why do people always talk about getting nutrients into your body within 30 minutes of a workout? Because protein uptake is faster immediately after a workout, so you’re better served to start the recovery process as soon as possible, Jordan explains. Think about it like this: Your body has burned through all those nutrients and hormones to power your workout, so you’re asking it to recover on nothing until you refill those stores. So, as soon as you can post-sweat (or likely while you're still sweating), down a shake with around 20-30 grams of protein.

32
T NATION on Twitter

The fat loss plan for people who like muscle and want to keep it: https://goo.gl/yNGvZj  Free ebook. pic.twitter.com/rAvtb7Qx0i

33
The Best Leg Workout Under 25 Minutes

This exercise is preferable to a machine leg curl because it involves both the glutes and hamstrings contracting together to flex the knee, which is how this movement occurs when walking or running. How to:  This is performed by placing the feet on a surface that will allow easy sliding such as a towel on a hardwood floor or plastic sliders on carpet. Lay on your back with feet flat on the ground, sliders or towels under each foot, and knees in the air. Press the hips into the air through the heels and keep the body straight from the knees to shoulder, allowing the knees to straighten. Push down into the heels to pull them toward the butt, again keeping the body straight from knees to shoulders.

34
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.

35
Tip: Eat Proffles! | T Nation

Workout waffles? WOD waffles? Protein waffles? Wait... proffles! #Proffles better start trending. Whatever you want to call these, they're delicious. Waffles don't have to be a cheat day thing either. Make them like this and you can have 'em every day.

36
T NATION on Twitter

Strength gains stalling out? Change your training. Here are your options: https://www.t-nation.com/training/the-4-paths-to-strength … pic.twitter.com/GIb7wlQcLk

37
5 Delicious Superfood Recipes

Each of these protein-packed feature powerful ingredients to help both your body and mind.

38
T NATION on Twitter

Get relief for your tight calves. Foam roll them like this: https://www.t-nation.com/training/tip-how-to-foam-roll-your-calves … pic.twitter.com/Aih6Z0c2Gu

39
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

40
T NATION on Twitter

Lifting + sticking your butt out = a recipe for disaster. Fix your ATP: https://www.t-nation.com/training/7-ways-to-fix-anterior-pelvic-tilt … pic.twitter.com/eKt91aeFl4

41
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

42
T NATION on Twitter

Want an impressive chest? This drop-set will hurt, but the results will be worth it: https://www.t-nation.com/training/tip-use-the-jettison-technique-for-dips … pic.twitter.com/WSVKixFNum

43
T NATION on Twitter

No excuse for puny pecs when you've got the tools to build 'em. One surefire way to do it: https://www.t-nation.com/training/tip-do-partner-flyes-for-bigger-pecs … pic.twitter.com/soFfsfGG1Z

44
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

45
T NATION on Twitter

Scrawny backs don't turn heads. Build yours. Try this rack-pull superset: https://www.t-nation.com/training/tip-do-the-rack-pull-and-chin-up-superset … pic.twitter.com/BEga11D2Er

46
CutAndJackedShop.com - The Motivational Gym Shop

FREE WORLDWIDE TRACKED SHIPPING FOR ALL ORDERS OVER £70/$99.  No discount code required.

47
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

48
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

49
How Foam Rolling Is Good For Your Muscles

In fact, the more you train , the more you should roll. While most people will see benefits from rolling first thing in the morning or while watching TV at night, serious athletes may need to do it up to three to five times a day for max benefits. Ideally, plan to roll before a workout for improved range of motion or after for faster recovery. “If you do a huge amount of activity, you have the potential to create a huge amount of congestion,” says Barrett. The one caveat: The effects are fleeting, so you have to roll regularly if you want to continue to see benefits. And doing it daily—or as close to it as you can—is key to maintaining the effects.

50
15 Great Glute Exercises

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