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UFC fighters dish on what it's like having ears like, well, cauliflower.

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Sagittarius Horoscope for Wednesday, April 8, 2015

Wednesday, April 8, 2015 - Your brainwaves are running amok today and you could work yourself into a state of high anxiety if you can't settle down enough to pick a single path. You may feel as if you're wired for surround sound and you're tempted to play several of your favorite songs simultaneously. Instead of trying to tune into one channel at a time, just enjoy listening to the complex mix, regardless of the opinions of others. Even if your unorthodox method doesn't seem to make sense now, you should be able to untangle all the information after the fact. One person's cacophony is another person's symphony.

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Get 2015 health coverage now. Health Insurance Marketplace

Now that you've signed up for updates from the Health Insurance Marketplace, we'll send you tips and reminders to help you get covered.

3
Unbroken - Motivational Video

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Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

"Bodybuilding.com has always been a staple in my online experiences. Reading the articles of transformations sets a fire under your rear when you are in need of that extra motivation to get cardio done!"

5
Perfect Peaks in 3 Biceps Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

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5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

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The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

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T NATION on Twitter

Are these goofy looking things really beneficial for lifters and runners? The truth --> https://www.t-nation.com/training/truth-about-barefoot-training … pic.twitter.com/tORLy1cCXj

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The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

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Four 5-Minute Circuits for a Six-Pack

Your abs don't need much more than a clean diet and a quick beating in the gym from time to time. In fact, carving out a six-pack can be done with the compound moves you're already doing to build your chest, back, shoulders, and legs. These four routines will save time and combine the concept of isolating the abs, and hitting them with big complex moves. Add these routines to your big muscle days.

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10 Size Secrets

To help you get on the right track, we contacted 10 of the world’s best bodybuilders and posed one simple question to each of them: “What’s one thing you’ve done in your training that has produced great gains in size when nothing else seemed to do the trick?” Some of the responses involved obscure techniques, others were very straightforward, but one thing is certain: they will all help you pack on some serious size.   Let's GROW...

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9 Best Ways to Prime Your Muscle Pump

Achieving a crazy pump should be one of the goals you shoot for at each and every workout (along with progressive overload). So with that in mind, here are some of the best ways to prime and produce the pump.

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SportsCenter on Twitter

Welcome back. Derrick Rose's return means Bulls will play intended starting 5. Group is 15-4 as a unit this season. pic.twitter.com/gd0esk7eFx

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The One Hour a Week Workout

“There aren’t enough hours in a day.” Certainly sounds like a valid reason for why you're not meeting your fitness goals. You’ve got to be up at 6 AM, whip together breakfast, get out the door by 7, and stay on the grind until the end of business. Perhaps you have a project that keeps you late or other obligations that pull you away from your routine , and dedicating an hour for three to five days a week to gym sessions just isn’t mathematically possible. But it's all about priorities. And if yours include maintaining a functioning body, you just ran out of excuses. Deduct all of the times you refresh your Twitter feed and small talk, and you've got time enough for this workout. All you need is 20 minutes a day, three days a week.

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The Right Way to Do a Goblet Squat

A fast-paced, explosive finisher at the end of your workout is a fantastic way to fire up your fat burners. “But you don’t always need to jump around and do high-intensity exercises to rev your metabolism,”...

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Get Stronger (& Bigger) Now!

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

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The Ultimate Dumbbell Training Routine

This has caused a revolt—many serious trainees are setting up home gyms. These “garage gorillas” and “cellar dwellers”, in the words of Brooks Kubik, are making great gains and finding their “pig iron” nirvana. Still, in this economy, many home gyms are still seriously limited on space and only have room for dumbbells and a few other modest pieces of equipment. You may not realize this but with adjustable dumbbells or power blocks, you have everything you need.

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Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

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Going the Distance

Every gym has at least one. You’ve seen him, but hopefully, you aren’t him. It’s the guy who lifts entirely too much weight, allowing his ego to overrun all rational thought. He’ll strain, he’ll sweat, he’ll rock and contort his body and scream loudly, all in an effort to move the bar or dumbbells ... well, just a few measly inches at best. Stopping your reps short, of course, allows you to lift more. You can tell yourself how strong you are, how you just crushed a new personal best. And as long as you don’t have to prove it by demonstrating your heaps of strength to others, all will be well. Well, not really. Study after study proves what is a relatively obvious fact: A greater range of motion produces greater strength gains and more robust amounts of muscle hypertrophy. Repping through a longer range of motion, after all, means the muscles are under stress longer — otherwise known as time under tension — leading to greater amounts of muscle damage and resulting repair and growth. Longer Equals Stronger Mike MacDonald held the world record in the bench press in the 242-pound weight class for close to three decades.

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Flex Lewis on Twitter

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

21
T NATION on Twitter

Lifters using C3G can eat more without worrying about storing fat. More info: https://www.t-nation.com/supplements/master-switch-for-more-muscle-less-fat … pic.twitter.com/FX6NZgjBVA

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The Best All Machine Workout

This workout uses a classic bodybuilding  approach: pyramid sets. You start with higher reps and increase the weight slightly each set while reducing reps to gradually warm up the muscles and joints and recruit more and more muscle fibers. No matter how hard you train or how heavy you go, you’re unlikely to get injured, because the machines are stabilizing the load for you. This isn’t always ideal, but it does allow you to push yourself and focus your mind solely on the muscles you want to work without worrying about a freak accident keeping you out of the gym for weeks.

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The Jungle - SNL

When Dr. Bones (Dwayne Johnson) gets shot with poisoned darts in the chest, butt and groin, Short-Long (Pete Davidson) and Miss Reese (Kate McKinnon) vie to be the one that gets to suck the poison out. Download the SNL App for free: http://www.nbc.com/saturday-night-liv... For more SNL 40th Anniversary Special: http://goo.gl/gLyPTc Get more SNL on Hulu Plus: http://www.hulu.com/saturday-night-live Get more SNL: http://www.nbc.com/saturday-night-live Full Episodes: http://www.nbc.com/saturday-night-liv... Like SNL: https://www.facebook.com/snl Follow SNL: https://twitter.com/nbcsnl SNL Tumblr: http://nbcsnl.tumblr.com/ SNL Instagram: http://instagram.com/nbcsnl SNL Google+: https://plus.google.com/+SaturdayNigh... SNL Pinterest: http://www.pinterest.com/nbcsnl/

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The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

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Why Do Squats Hurt? (And How to Fix The Problems) - Born Fitness

Squat Like a Pro:  As I already mentioned, many people have an issue with stability or mobility, but before even testing for that, the simplest fix is the most obvious: drop the weight and strengthen your legs in a full range of motion. If you can make it into the hole with less weight, the problem might simply be that you’re going too heavy. A greater range of motion with the correct weight will build more muscle and leave you less susceptible to injury

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Burn Fat and Build Bigger Legs

To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

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The Clean Eating Meal Plan for Effective Recomposition

A super food for your liver—beets are rich in antioxidants and nitrates. But studies are recommending for you to ingest this super food as a juice. Here’s why: cooked beets have less of a nutritional value and beetroot juice can leave you with extra muscle pumps in the gym. The Journal of Applied Physiology published a study showing that beetroot juice can enhance nitric oxide (NO) levels in the body, which allows your body to perform better during workouts. NO is a vasodilator—increasing blood flow throughout the body. From the increased blood flow, more nutrients will be targeting your muscles, which can speed up your recovery rates and produce more muscle pumps.

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Shawn Rhoden's Back Attack

Typically, Rhoden starts his workout with barbell or T-bar rows—the sort of free-weight basics that helped his mentor (and supplement company employer) Ronnie Coleman construct arguably the best back ever unfurled. Still, unlike eight-time Mr. Olympia Coleman in his prime, this year’s Arnold Classic contender doesn’t stuf all the iron he can on the collar of a T-bar. “I typically go up to six  plates,” he says of T-bar rows. “I want to get a good range of motion, a good stretch, and then a full contraction. I don’t want to have to use momentum to get the weight up. And I don’t want to go so heavy that I can’t concentrate on my back and start using my biceps.”

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Do Your Really Need to Eat Chicken and Broccoli? - Born Fitness

Great article. It is not realistic for me to eat chicken and broccoli two meals per day but I could do it two meals a week. I could also have a protein shake every day. Olive oil has many benefits but I will always use mustard as a condiment. The whole if it fits your macros plan makes no sense to me. I know the basics of sound nutrition and at times follow them but I could certainly improve my own dietary habits as well as those of my clients.

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How to Add Five Pounds of Muscle in a Month

Before you go and “dirty” bulk — eating junk like donuts, burgers, and fries just to get enough calories to gain weight — follow these eight tips to rapidly add slabs of muscle to your frame without sacrificing your health. You’ll look better, you’ll feel better, and avoid a dreadful “cut” if you decide to shred your new gains up even more.

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20 Foods That Keep You Young

Blueberries, broccoli, black beans—find out why adding certain super foods to your diet will help you fight off aging's ugliest aggressors.

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Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

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Pump Up Your Pecs

HOW IT WORKS When you train biceps or calves, you feel the muscles working and burning right away. But many guys have trouble feeling their pecs work in the same fashion. Exercises like the hex press force you to concentrate on the contraction in your pecs throughout the entire set, increasing the muscle activation. This program also uses dumbbell and pushup movements that offer more range of motion than barbell-pressing does. However, we haven’t neglected strength: The incline bench press targets the chest even more intensely than the conventional flat bench press, and it’s easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus.

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Are Microwave Ovens Safe?

I am very disappointed in this article as it is not thoroughly researched. There are many studies showing the negative effects of microwaves on food and on the people who eat it. Our whole family became sick from the microwave radiation from our “smart home” system in the form of cordless phones and wifi (same frequency as your oven but lower intensity). We are all essentially being microwaved at a lower intensity but a longer duration now with wifi, cell phones, cell towers and smart meters and there are literally thousands of studies showing adverse biological effects (damage to DNA, stress protein production, infertility, cancer, nervous system and hormonal disruption, micro biome changes, etc.) Our family became very sick from it over a period of 4 years. All of our symptoms cleared up when we drastically reduced our exposure but now all 5 of us are sensitive and are unwell in wifi environments (try staying away from wifi and cell phones for a challenge!) and are unable to use cell phones. This is a growing problem around the world and children are especially vulnerable.

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Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness

Inspirational article Adam. Paul’s story is great, especially for the horde of exercising adults crossing into their grown-up years. Most of us have heard that at some point is “will all fall apart.” For some people it was when they were thirty, others when they were forty, and you will hear the occasional fifty. Then you go to the gym and see a guy in his sixties in better shape than most of the guys in there. These are great examples of what we can do if we want. Good for you Paul.

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8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

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Inclined to Curl

While we’re at it, I might as well give you an entire biceps routine. Start with standing dumbbell curls and perform four sets of six to eight reps. I like using a lower rep range for this mass-building exercise. Then move on to seated incline dumbbell curls or preacher curls. Do four sets of 10 to 12 reps, keeping your rest between sets as short as possible — 30 seconds at most, if you can. From there, move on to concentration curls, which is a great movement for peaking the biceps. Again, four sets of 10 to 12 reps. Perform this last exercise only every other week. I believe it’s relatively easy to overtrain biceps, so eight total sets followed by 12 during alternate weeks is plenty.

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Perfect Workout Nutrition

If you have gotten your pre- and intra-workout nutrition in, you have already upgraded your nutrition plan. But there is still more room for improvement and muscle growth. If you just had a hard workout, it is tough to get in food right away. So, immediately after a workout, consume at least 20 grams of whey protein with water and a small piece of fruit to hold you off until you get home to have a large meal with carbs and protein. If you feel like you can wait until you get home, or need to cut calories to lose fat, I think that it is fine to wait an hour until your next meal.

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Skyrocket Your Metabolism With Sand Sprints

Remember when Rocky raced Apollo Creed on the beach before embracing him in the surf during that famous movie montage? Running sprints in the sand will strengthen your feet, toes, and ankles, as well as raise your metabolism for days afterward. And if possible, lose the shoes (and knee-high socks) for a workout that’s half as embarrassing and twice as effective.

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Instant Muscle: Build a Batwing Back

Making one lat work isometrically keeps it under tension, and when that tension is released it causes a cascade of fresh blood to the muscle that supports a pump and, by association, new growth. Meanwhile, you still get the benefits of training through a full range of motion by performing normal reps in the same set.

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Your Diet and Exercise Plan Is Not Working. Here's Why. - Born Fitness

They are the fuel to living a better life, but they are not the engine. In other words, good nutrition and an effective exercise plan help and are necessary, but ultimately they are both just pieces of the puzzle.

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The Best Low-Carb Bread Recipe - Born Fitness

And while I realize my diet isn’t for everyone, I also understand that bread is something that is almost universally enjoyed. So if you’re trying to limit your carbs, up your protein, and follow a diet where you avoid potential allergens (like gluten or dairy), then this recipe might become a weekly staple of your diet and allow you to still eat bread. Created by Liv Langdon, founder of Liv Lang & Prosper , this low carb bread recipe surprises with it’s ability to capture the texture of an enjoyable bread, but with a nutrition profile that will leave anyone smiling. -AB

43
Ready to Transform Your Physique? - Dynamic Duo Training

We want to help you by giving back with some great tips on how to change your physique with cutting edge science and application from some of the best experts, researchers, and coaches in the fitness industry.

44
When it Pays to Lie

Men who win multiple Mr. Olympia titles often make a lift their own. For Dorian Yates, it was underhand barbell rows. With his parking-lot lunges, Ronnie Coleman has turned an activity previously associated with aerobicizing into a supreme test of strength and endurance. Arnold actually popularized more than one lift, including the press named after him, but lying side laterals is the only one to fall into obscurity, and for no reason other than indolence. You don’t need a parking lot or a barbell loaded with plates. You can do them in most gyms, even most home gyms. What’s more, they stress side deltoids in a manner no other lift can. It’s time to resurrect the lying side lateral.

45
5 Muscle-Building Stir Fry Recipes

No guy, not even you, can screw up a stir-fry: You throw a bunch of ingredients in a hot pan and move them around until they’re cooked through. The ease alone makes the stir-fry a must in any man’s cooking repertoire. choose the right ingredients—lean meats, veggies, and rice or noodles—and you can assemble a powerful arsenal of meals that build muscle and burn fat. Stir-frying doesn’t always mean Asian flavor. You can make almost any ethnic food in a pan—and in less than 30 minutes. Enjoy the following recipes and never fail to eat right again.

46
Yoga Position or Sex Position?

With the help of Jessica O’Reilly, sexologist and author of  The New Sex Bible ; Tanya Boulton, New York City yoga instructor and co-owner of  tanya-b clothing ; and  Kathryn Budig , yoga teacher, author and Under Armour spokesperson, we’ve round up 10 positions. Think you can discern which belongs on the mat and which belongs in the bedroom?

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How Often Should I Change Reps? - Born Fitness

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise. Coincidence? I think not.

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How to Build Shoulders Like Vin Diesel

Because the joints in the shoulder are very mobile, they’re more susceptible to injury than other body parts , especially when you’re pressing heavy weights. Warming up properly so that the shoulders are pumped and well-prepared for heavier training to come cuts down your risk of feeling something pop or strain. That’s why we want you to follow the warmup we’ve included before the real lifting begins. It’s also why we put traditional meat-and-potatoes muscle-building moves like the military press later in the workouts. Yes, the exercises you do beforehand might fatigue you and limit the weight you can use on these lifts, but you’ll make it up in short order as you adapt.

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10 Simple Ways to Detox Without Dieting

We’ve all been there with daily bad habits, at some point. Whether it’s continuously indulging in the third large cup of coffee, just one more slice of pizza, or too much beer at Tuesday’s happy hour, the result is the same: You feel like crap, afterward. But there’s good news—you can detox your system to get back on track with your fitness goals. And you don’t have to starve yourself on an extreme liquid cleanse diet to do it. “ Dietary changes are necessary during a time of detoxing,” says Dr. Ivy Bravin, a naturopathic doctor based in New York, “but they don’t have to be radical.” Upping your water consumption, lounging in a sauna, and opting out of dairy products for a week can do wonders for you and your hardworking toxic-filtering organ, the liver. Incorporate these simple detox steps into your life, and your body will feel less sluggish in no time.

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Muscle & Fitness 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

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