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1
Sagittarius Horoscope for Friday, May 20, 2016

Friday, May 20, 2016 - You may be overly sensitive to the cosmic tides these days; progress is too slow for your taste now that Mars and Saturn are backpedaling in your sign. However, the emphasis could be on someone else while the Gemini Sun sheds light on your 7th House of Partnerships, setting up a dilemma between your internal and external worlds. Consider ways to express your own needs while still honoring the most significant relationships in your life. Being true to yourself doesn't mean that you must ignore everyone else.

2
Arnold's Tips for Building Up Your Quads

How To: The best way to develop the “teardrop” that every guy wants (or should want) is to do leg presses. But here’s the trick: Because the vastus medialis works hardest when the knee is fully bent, I suggest using a range of motion where you go all the way down (as far as you can without your lower back coming up off of the pad), but rise only three-quarters of the way back up on every rep. Do these for a few months and your lower quads will cease to be a weakness.

3
The 30 Best Abs Exercises of All Time

Athletes of all sports—from baseball to football to hockey—base their physical training on improving the strength of their core using compound movements. That's great for professional athletes, but what about guys who just want to get a ripped six-pack?

4
7 Myths About Six-Pack Abs

So whether you’re a workout Jedi or a padawan looking to score abs 101 tips, allow us to dispel fact from fiction when it comes to achieving those washboard abs.

5
13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

6
4 Killer Moves for Bigger Quads

The barbell step-up is a great exercise for overall leg development and especially the quadriceps. To perform this lift, set up a box, bench or stack of plates to a height of 18-24”. Put a loaded Barbell on your back and step up with your right foot. Place the right foot on the bench. Stand up on the bench by extending your hip and knee of your right leg and place left foot on bench. Step down with the left leg by flexing your hip and knee on your right leg. Return to original standing position. Start the next step up with your left leg, switching between right and left between each rep. Do 6-10 reps on each leg (for a total of 12-20 reps) for 3-5 sets.

7
H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

8
The Rock Clock™ on the App Store

The sweet tunes of Dwayne 'The Rock' Johnson was the motivation I was missing as I began my daily routines. I can honestly say these past few days I've woken up with more energy, determination and grit. I couldn't be more delighted The Rock found a way into all our bedrooms but I can't help but think he could have found a more energy efficient way. The need to leave this sweet app open overnight is a real bummer. I know The Rock always thinks ahead and would never go to sleep without plugging his phone in but The Rock is also pragmatic. He would recognize that at times it is just impractical to plug the phone in. Like when I'm camping and I want to get juiced up for that big hike. I have no doubt The Rock has some of our nation's top minds working on this. They should set the fix as a project and wake up on The Rock's time, they'd have it fixed (crushed) in a week.

9
Six Ways to Kick Your Metabolism into Overdrive

We know that genetics certainly plays a role in the speed at which you process calories. Some are more blessed than others. But science has also taught us that there are ways, both through specific exercises and food choices, that can augment (or suppress) your metabolic rate. Unfortunately, there is a roller coaster-like process that is almost unavoidable, called life, that occasionally gets in the way. In any case, the more you understand about why and how your body responds to various stimuli, the better you’ll be at dialing in your best physique ever.

10
KING-SIZED Workout: Day 3, BACK

Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.

11
The Rock Clock™ on the App Store

The sweet tunes of Dwayne 'The Rock' Johnson was the motivation I was missing as I began my daily routines. I can honestly say these past few days I've woken up with more energy, determination and grit. I couldn't be more delighted The Rock found a way into all our bedrooms but I can't help but think he could have found a more energy efficient way. The need to leave this sweet app open overnight is a real bummer. I know The Rock always thinks ahead and would never go to sleep without plugging his phone in but The Rock is also pragmatic. He would recognize that at times it is just impractical to plug the phone in. Like when I'm camping and I want to get juiced up for that big hike. I have no doubt The Rock has some of our nation's top minds working on this. They should set the fix as a project and wake up on The Rock's time, they'd have it fixed (crushed) in a week.

12
24 Awesome Triceps Exercises

Fitness coach Andy McDermott brings us another video full of ideas for blasting all of your muscle groups in new ways.  If you want bigger, stronger arms - you have to hit the Triceps hard.  The best way to engage the Long, Lateral, and Medial Heads of the muscle is to train with a dynamic variety of movements.  Andy says he trains almost entirely in circuit-like fashion, throwing in exercises for opposing muscle groups with some core work and a quick burst of cardio for a powerful strengthening and fat-burning workout.

13
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

14
Vegans Suck at Science. Here's The Proof. | T Nation

If there's one macronutrient you can't overdo, it's protein. And if there's one type of protein you can't go wrong with, it's meat. Because despite what your vegan hipster coworker keeps telling you, animal protein is the best food for building and maintaining muscle, and it's required for a long and healthy life. But what about all those studies vegans like to quote showing that meat is "bad?" Let's take a closer look.

15
T NATION on Twitter

Here's what you DON'T know about the controversial Colorado Experiment: https://www.t-nation.com/workouts/the-colorado-experiment-fact-or-fiction … pic.twitter.com/pdvKCrXqzx

16
Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

17
"Central Intelligence" - Lie Detector Test

What's Kevin Hart's safe word? Has Dwayne Johnson ever shaved his balls? Al Madrigal is determined to find out. "Central Intelligence” is in theaters June 17.

18
ERIKA ♡ 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 Get the Perfect Summer Physique

Clean up your training and nutrition regimen this spring to make sure you've got the beach body of your dreams come summer.

20
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

21
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

22
Revitalize Your Abdominal Workouts

The other thing that makes this routine unique is the inclusion of the vacuum. Your internal abs aid in your breathing and posture, and strengthening them can help prevent or relieve lower back pain, assist stabilization during lifts like squats and deadlifts and even slim your waistline. You’ve probably noticed that even some ripped bodybuilders have trouble holding their bellies in. This is, in part, because of structural weakness in their transverse abs. The best way to strengthen this area is the vacuum — an isometric exercise you can perform anywhere. Exhale and simultaneously suck your midsection in as far as possible, and hold for as long as you can (up to one minute) while you continue breathing. If this starts to feel easy, pull your waist in harder. Each hold is one set.

23
T NATION on Twitter

Want to hit bigger numbers? Prime yourself with these simple exercises first: https://www.t-nation.com/training/5-primer-exercises-to-boost-your-big-lifts … pic.twitter.com/P0y6nc8mIQ

24
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

25
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

26
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

27
Tip: The Best Lunge for Hard Glutes and Pain-Free Knees | T Nation

The reverse lunge involves a simple reverse step instead of the traditional forward step. Due to the change in torso angle, the reverse lunge creates more activation at the proximal hamstring and gluteal group and less compressive stress over the front side of the knees. These are all good things when your goal is to load up heavy and train for strength and size.

28
How To Dine Out Without Blowing Your Ketogenic Diet

Don't despair! Dining out and maintaining your social connections doesn't have to be the death knell for the progress you've made since going keto. Whether you're at a fine-dining establishment, a fast food joint, or the corner bar, you're guaranteed to find something you can eat. Here's what you need to do to keep keto and be social.

29
T NATION on Twitter

If losing fat means sacrificing muscle, you're doing it wrong. Do this instead: https://www.t-nation.com/training/tip-build-or-preserve-muscle-at-all-times … pic.twitter.com/uqj8yM1TtC

30
rolandsmartin 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

31
Instagram photo by Shawn Ray • Jun 15, 2016 at 4:50am UTC

32
12 Ways to Build Muscle with Your Diet

The following compilation of sound nutritional tips is for those who already know the difference between carbs, fat and protein and who are looking for a dietary edge that will help them to maximize their muscle gains. That, we're guessing, is you.

33
Egg Whites: Why are We Not Eating the Entire Egg?

If you are using eggs whites as basically a protein power yes. As basic food no. They are not a high fat food. They have just enough fat to satisfy your hunger. The yolk has almost as much protein in the as the egg white. But the yolk has close to 100% of all the rest of an eggs nutrients in it. You give up far too much and gain very little by going to eggs whites. But if you are cutting a nutritional loss must happen. But it is only for a short time. As a long term weight loss diet, cutting out the yolks is not a good idea at all. You need a certain amount of food and few things have more solid food value per calorie than an eggs yolk. Not eating the Omega-3 fatty acids in the eggs is a mistake, if you are on a long term weight loss diet

34
Tip: Do High-Rep Plate Raises for Traps | T Nation

Many lifters use the front plate raise, but they don't get results. The first mistake they make is raising a very heavy plate only to eye level. With this version, go lighter and raise the plate over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids.

35
The Ultimate Glute Workout

Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.

36
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

37
Instagram photo by Pauline Nordin • Jun 12, 2016 at 4:00pm UTC

38
Youth Strength & Conditioning Sample Workouts

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course Youth Strength & Conditioning Sample Workouts From The Underground Strength Gym of Manasquan and Edison, NJ ======================== TRAINING COURSES: Join my Online Team & Coaching Program: http://GarageGymAthletes.com Or Here: https://marketplace.trainheroic.com/#... High School Strength & Conditioning Workouts http://bit.ly/high-school-strong Access to my Membership Site, Underground Strength Inner Circle: https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://zacheven-esh.com/bodyweight-bo... Get Stronger, Tougher & Faster http://zacheven-esh.com/manual/ ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion http://UndergroundStrengthCert.com Strength Coach Business Tips - http://UndergroundBizJournal.

39
Flex Lewis Classic 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
#chestday - Official Muscular Development Magazine | Facebook

41
The Boxing Weight Loss Workout

The martial art melts inches off your gut. It doesn’t hurt your street cred, either.

42
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

43
T NATION on Twitter

Wake your ass up, get focused, and get to the gym. Our favorite coffee alternative: https://biotest.t-nation.com/products/brain-candy … pic.twitter.com/uAtsya1fsY

44
EAT FOR STRENGTH

“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

45
6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your bodytype, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

46
6 Moves to Work Your Arms to Exhaustion

Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms , the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”

47
Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

48
Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

49
Spring Sports Nutrition Guide: Protein

Discover today’s best-tasting, most potent protein supplements on the market to maximize your muscle-building potential.

50
MuscleTech Lab Series 100% Whey Advanced at Bodybuilding.com - Best Prices on Lab Series 100% Whey Advanced!

MuscleTech Lab Series 100% Whey Advanced is engineered by some of the world’s top sports nutrition researchers to utilize whey peptides and isolates for superior absorption, digestibility, easier mixing and high levels of essential branched chain amino acids (BCAAs) – the building blocks of muscle. Utilizing the richest natural source of BCAAs available, MuscleTech Lab Series 100% Whey Advanced delivers 5.6g per scoop, ensuring fast activation of the mTOR signaling pathway and protein synthesis – allowing you to jumpstart the muscle growth process quickly and shift your body into a 100% anabolic state!

51 5 Ways to Boost Triceps Growth
52 25 Reasons Women Think You’re a Wimp
53 Optimum Nutrition Gold Standard BCAA at Bodybuilding.com - Best Prices on Gold Standard BCAA!
54 Weekly Twitter Giveaway Terms And Conditions
55 The 6 Best Hairstyles for Every Face Shape
56 13 Bright, Refreshing Scents to Wear Summer 2016
57 30 Surprising Ways to Burn Fat Daily
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59 The Fundamentals of Arm Training
60 Muscle & Fitness on Twitter
61 7 LinkedIn Mistakes That Could Cost You The Job
62 Hidetada Yamagishi on Twitter
63 Can You Get Rid of Loose Skin After Major Weight Loss?
64 8 At-Home Workouts Under 10 Minutes to Help You Lose Weight and Build Muscle
65 T NATION on Twitter
66 Shock Your Chest Into Growing
67 Best Protein by BPI Sports at Bodybuilding.com - Best Prices on Best Protein!
68 Retro Athlete: Larry Scott
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70 The GREAT Strength Coach Formula
71 Instagram photo by Shawn Ray • Jun 16, 2016 at 12:37am UTC
72 itsishakbrah on Twitter
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74 CoFitnessTv on Twitter
75 Instagram photo by Pauline Nordin • Jun 13, 2016 at 1:41am UTC
76 BSN Europe on Twitter
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78 Sports Nutrition on Twitter
79 James Gibson on Twitter
80 Instagram photo by Victor Martinez • Jun 15, 2016 at 7:39am UTC
81 Instagram photo by Pauline Nordin • Jun 15, 2016 at 5:52am UTC
82 Keep Your Shit Off My Grass
83 ♛ℳichael Bevilacqua♛ on Twitter
84 Pauline Nordin on Twitter
85 Instagram photo by Zach Even - Esh • Jun 14, 2016 at 1:09am UTC
86 Twitter Video
87 Bodybuilding.com on Twitter
88 Hidetada Yamagishi on Twitter
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90 T NATION on Twitter
91 Matthew Laveric on Twitter
92 Instagram photo by Flex Lewis™ • Jun 12, 2016 at 7:24pm UTC