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Guy Cisternino Leg Workout 2 Weeks Out | IFBB New York Pro 2015

IFBB Pro Guy Cisternino trains legs at Gold's Gym in Bridgewater, New Jersey, 2 weeks out from the 2015 IFBB New York Pro. Now that he's close to the show he adds in reverse hack squats, walking lunges, step-ups, abducter/adductors and the glute machine in addition to leg presses!

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1
Sagittarius Horoscope for Saturday, May 9, 2015

Saturday, May 9, 2015 - You may continue to experience pressure to take care of lingering financial matters today. Or, perhaps, you might derive considerable benefit from reevaluating what you have to give to others. Either way, be realistic about what you value and what you are worth. You are being offered a very small margin of error now; there's no room to fool yourself. A mistake in judgment will likely cycle back to haunt you pretty quickly, so take your time and get it right. Finding peace of mind is priceless.

2
The Ultimate Leg-Training Workout

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

3
Wide Grip for Wide Lats

A lat’s function is arm adduction, either from above (for example, lat pulldowns) or in front (rows). Though wide-grip pulldowns are superior, some weightlifters avoid this movement because they’re able to move more weight with a close grip. This isn’t because the lats are working harder; in fact, it’s because the lats are sharing more of the load with other muscles, such as the biceps. In short, if they aren’t already, wide-grip pulldowns should be the foundation of your lat routine.

4
Four-Week Superset Program for Serious Size

The strength vs. size debate continues to push the envelope in determining the best course of action for developing a killer training program. Intuition would automatically suggest stronger equals bigger, but practice has shown otherwise. Mass is a term that has had a tough fate when it comes to finding its true home. Mass may be more closely related with size than it is with strength. Strength, however, reigns as king when it comes to dominance in the weight room and supersedes all other training adaptations in terms of immediate results. You will notice gains in strength far before those seen in size. And, if you continue to build strength, when looking to build size, you will be able to handle a greater load than you were able to before, thus increasing your overall total volume per training session. This means size, mass, or whatever you want to call freaky big muscles, will come steadily. To optimally build thick muscles, you need to incorporate a variety of styles that attack both strength and size so that neither gets left behind.

5
The 6-Week Fat Blast Workout Routine

Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”

6
The Build Muscle, Stay Lean Meal Plan

Bulking up : It’s a scary thought for many guys at the gym because it seems like there’s always a string attached. Everyone wants to add lean mass, but—and it’s a big but—a lot of us don’t like the idea of gaining bodyfat, even as little as a couple of pounds, which is the norm with most mass-gaining meal plans. Seriously, what’s the point of gaining 20 or 30 pounds if a good portion of that is fat? If you can’t see the muscle you’ve added, is it even worth having? In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of bodyfat.

7
6 Common Moves You Can Skip

Everyone wants to be popular, and gym-goers are no exception. We want to have the right training gear, drink the right post-workout shake and follow the right training etiquette . And sometimes, in an effort to be popular, we use the most popular exercises that others have added to their workouts. But just because a lot of guys are banging out an exercise it doesn’t mean it belongs in your program. Here are 6 popular exercises you really don't need to make part of your regular routine.

8
Get the Most Out of Your Workouts

The foundation of your training should be based on compound exercises such as the squat or leg press, chest presses at multiple angles, and pulls and rows. Now, it should be noted that the subjects in this study were untrained, meaning that they are going to be much more responsive to training than a seasoned lifter. For more advanced lifters, the addition of isolation exercises is appropriate not because the underlying principle is different for experienced lifters, but because experienced lifters require more volume to get the same response. - FLEX

9
The Best Full-Body Fat Loss Workout

Perform the first exercise as straight sets. Exercises 2A through 2D are done as a complex, so choose one pair of dumbbells and use them for each move. Use a load that allows you to complete your reps on your weakest exercise in the series. Perform six reps for each of the exercises. Rest 90 seconds and repeat.For exercises 3A through 3D, adjust your equipment and loads as necessary, but perform them in the same circuit fashion. If you choose to repeat the workout, vary the sets and reps you perform on these last four exercises each session. This will help you to continue milking gains from the circuit for months on end. Rotate between 3 sets of 10 reps, 4 sets of 5 reps, and 2 sets of 15 reps.

10
Giant Sets For Big Wheels

Done intensely enough, giant sets will even provide cardiovascular benefits. They also cause a spike in production of growth hormone and IGF-1., and  they increase metabolic stress because of the continuous sequence. Because the muscle is hit so hard and at so many different angles, exercise-induced muscle damage results, a key element in becoming large and in charge.

11
The Four-Move Workout for Your Lower Abs

The lower part of the abs is the most stubborn area to remove excess bodyfat. There are some diet and training tricks to help the process along, but you'll need a workout to compliment your other efforts.

12
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

13
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

14
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

15
Must Try: Oblique Exercise to Get Cut

If you want to tone up your obliques, add in this dynamic move.

16
T NATION on Twitter

T Nation's Mark Dugdale is featured in the new Biotest commercial. Tell us what you think! https://www.t-nation.com/videos/mark-dugdale-i-go-to-war … pic.twitter.com/mSHANv50rn

17
Six Advanced Lifting Methods To Bust Plateaus

This in mind, it can be a real frustration when you tirelessly attack your weak points, lift with good technique, stay on top of your pre, peri and post workout nutrition, yet still reach a stymie that plateaus your strength and muscle gains. Have no fear. Less the cape and tights, I’ve come to the rescue with a rundown of some subtle advanced lifting methods to kickstart your strength and pack on muscle like no tomorrow. Here’s the way to get more out of your squats, bench and deads.

18
The Anatomy & Biomechanics of Developing Barnyard Shoulders

Poliquin™ Editorial Staff, "Tip 32: Count the Tempo of Your Exercises When Weight Training To Get Stronger", Life Style by Poliquin, 11/1/2012,  http://www.lifestylebypoliquin.com

19
Manscape Your Eyebrows without Looking Like You Manscape Your Eyebrows

“The confusion lies with rogue long hairs hiding inside bushy brows and what to do with them,” says Joe Miragliotta, founder of men's lifestyle blog JoesDaily.com. “Thick, natural looking eyebrows, made famous by celebs like Darren Criss or one of the Jonas brothers, look untouched but in fact they are just strategically groomed that way.”

20
Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

21
Six Workouts To Fit Any Schedule

You don't have an excuse not to squeeze one in.

22
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

23
Save Time and Torch Fat with Complexes

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves conditioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.

24
T NATION on Twitter

Sign up now to get a free copy of our all-new newsletter -- > https://www.t-nation.com/support/the-weekly-dose-newsletter … pic.twitter.com/hCzfXgPwXA

25
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

26
12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

27
Boost Your Metabolic Rate

You can throw a curve ball into your nutritional approach by reducing your total daily carb intake for three days. Cut back to 100-150 grams (g) of carbs per day, emphasizing low-glycemic carbs such as oats, rye cereal, rye bread, red potatoes, yams and yogurt. Trimming your carb intake facilitates a small metabolic shift, coaxing your body to rely on bodyfat as fuel.Lower glycemic carbs also contribute to a smaller insulin surge than other carbs might generate. Although insulin is anabolic, it can increase the storage of fat. Three days of consuming fewer carbs can help prevent fat storage without forcing the body into nutrient deprivation. On the fourth day, carb up! Eat 200-250 g more carbs than you regularly ate before the three-day cutback -- in other words, if you consumed 300 g daily, take in 500-550 g on the fourth day.The high-carb day following three days of lower carbs helps fill the muscles and liver with glycogen (stored carbs). Bodybuilders have learned that this leads to greater growth. Such glycogen loading can also support growth factor (IGF) and thyroid hormones that contribute to a leaner physique.

28
Posedown: Haney vs. McMillan

If Haney at his peak could pose down with McMillan today, who would win?

29
6 Summer Post-Workout Smoothies and Juices

It's time to make your blender work overtime. Build more muscle and lean out your physique with these cleansing, protein-packed recipes from chef Candice Kumai.

30
15 Things She Wants You to Do For Her in Bed

We asked women for their greatest sexual desires and got this unbelievable list of tips, tricks, techniques, and fantasies. Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky.

31
San Andreas 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

32
Start Here - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

33
The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break from them at times to either progress or avoid injury. The bench press is fun to do, but it is not the only chest exercise that you should be doing.

34
8 Things You Should Know About Protein

Get the scoop on this essential macronutrient for optimal muscle gains and training performance.

35
28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

36
Eight Alternatives to Tap Water

The benefits of staying hydrated range from aiding fat loss and fueling  muscle growth  to promoting digestion and clearing up skin. And while there's nothing wrong with getting the job done with tap water (except maybe its taste, depending on where you live), the stuff that comes out of the faucet doesn't contain the potentially workout-enhancing ingredients that today's trendiest tap alternatives do. Not sure if your H2O needs an upgrade? Read up on the eight most popular bottled waters.  5 Hydration Myths-Busted >>>

37
Turn Any Park Into a Gym

It’s hard to justify training in a dark gym when the sun is still shining outside. Especially since you can build muscle just as effectively using your own body weight as you can by lifting some iron. All you really need is something to push on or pull on and a little open space where you can move your body and activate all the muscles you’re used to training indoors. We came up with a plan you can do at your local park (or in the prison yard—hey, we won’t judge) to get you ripped and strong while improving your tan at the same time.

38
How To: Build Muscles of the Calf

You’ll perform one calf exercise—either the standing calf raise or seated calf raise—in each of your leg workouts. Choose a load that allows you to do at least 10 reps, then perform as many sets as it takes to do 30 total reps. Rest 45 seconds between sets. Each week, try to add at least five reps to your total. When you can do 50 total reps in five sets or fewer, increase the weight by 20–30 pounds and start at 30 reps again. For variety, feel free to occasionally mix in single-leg versions of standing and seated calf raises. Rest 30 seconds between sets in this case.

39
Biotest 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

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

41
Lunge Towards Massive Legs

The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:              1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings             2) the knee extensors, made up of the four muscles collectively known as the quadriceps. The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.

42
Scott Mescudi 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

43
The Top Protein Foods

Protein: it’s what’s for dinner—and breakfast and lunch. Instead of relying on old favorites like chicken and powders (which are great), add a little excitement and variety to your meal. Willow Jarosh MS, RD and Stephanie Clarke MS, RD, registered dietitians and co-owners of C&J Nutrition in NYC & DC, share their top protein food picks. Your taste buds will thank you.

44
6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

45
MMA Endurance Workout

Our program is designed so you'll move through exercises like a fighter through different attacks — fast and powerfully. Some exercises (particularly the isometric bench press and suspended inverted row) even mimic specific moments in fights, such as when you're holding an opponent and then must explode with a kick, punch, or throw despite being fatigued. Even if you never find yourself in a fight in real life, training your body to be powerful when tired will do a lot for your muscle gains and overall caloric expenditure (you'll get leaner), not to mention your mental toughness.

46
Elvis Čivčs 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

47
Morgan Rice 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

48
Fitness Amateur Of The Week: Kelly Michelsen - Bodybuilding.com

I have two children who were born 18 months apart. Five months postpartum of each, I would be down to my normal 135-pound prebaby weight—no gym needed. Little did I know, I was making some unhealthy choices for my family and myself. My husband and I love going to the river with our friends, throwing back some beers, and relaxing in the sun. At the end of summer 2012, I decided to join a gym in the same area where I work. I made the decision to go there on my lunch breaks. It was a 30-second walk from my work. How much more convenient could it have been?

49
Q&A With Light Middleweight Boxer Saul 'Canelo' Alvarez

A former world champion, the young Mexican is an old school fighter who has some very underrated boxing skills. This weekend he is expected to be in a potential war against Kirkland. Both men possess power, and all signs suggest they will not have to go looking for each other in the ring; a toe-to-toe slugfest could be on the cards. Alvarez' only loss came in 2013 when he lost a unanimous decision to Floyd Mayweather (and as we saw yet again at the weekend, Mayweather is a puzzle no one can solve). Since then, he has defeated Alfredo Angulo and, in his last outing on July 12, Erislandy Lara.  Another victory this weekend will reinforce his credentials as one of the sport's biggest stars.

50 Breakdown NY PRO with Shawn Ray and David Baye

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51 Hollywood Reporter on Twitter
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53 Made it to my show, the RCC, look forward to taking pictures with you guys today and signing autographs
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59 The Best Post-Workout Beers
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61 Fighter Diet News
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63 BPI Sports ISO HD at Bodybuilding.com
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69 Why Cigs, Booze, and Gambling Are Good—For Your Wallet
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