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Sagittarius Horoscope for Tuesday, June 17, 2014

Tuesday, June 17, 2014 - You can cleverly invent many ways to avoid your obligations today as if you still have a lingering case of spring fever. However, pursuing pleasure is difficult because your mundane responsibilities won't just disappear on their own. Nevertheless, you still might be able to talk your way into a sweet situation by capitalizing on your current charm. Just don't push your luck too far or you could run into bigger problems later when trying to complete your unfinished work.

Mike O'Hearn

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10 Questions All Lifters Should Know How to Answer

TUT is the total amount of time a muscle is placed under stress during the length of a set. Your cadence, or tempo, for each rep determines your TUT. For example, if you’re using a 3/1/3 cadence (three seconds on the positive portion of a movement, pause for one second at the apex, and then take three seconds on the negative) for 7 reps your time under tension for that set is 49 seconds.

Muscle Mass Beats BMI as Longevity Predictor

A long-term study of more than 3,600 seniors found that more muscle mass was a better predictor of survival than was moderate body mass index. Christopher Intagliata reports  

Go Wide for Super-sized Shoulders

Being that the deltoid is a three-headed muscle, it is important to work each of these heads equally in order to bring about proportional and complete development. It should be noted that the rear (posterior) head gets plenty of stimulation from the rowing movements that are performed on back day, and that the front (anterior) head is hit hard any time you rep out on a press or flye for chest. All of the extra work that these two deltoid heads receive can often lead to the side (lateral) head falling behind.

6 Little Known Tips for Getting Lean

If your plans to turn your midsection kegger into a six-pack before summer have fizzled, it might be time to try an alternative method. Enter weight loss expert Dr. Jonny Bowden, PhD, CNS. Bowden, known as “The Rogue Nutritionist,” holds a master’s degree in psychology and has written nine books on health, healing, food, and longevity, including two bestsellers – The 150 Healthiest Foods on Earth and Living Low Carb . He doesn’t pull punches when it comes to raging against the machine of conventional wisdom in the health and nutrition field. At least, he didn’t in our interview with him.

Six Perfect 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.

Get Triple-sized Legs

For this routine, we will be working out five days per week: three lower-body days and two upper-body days. While overall volume of training for your upper-body will be low, it will be plenty enough to maintain your current muscle. In fact, by using larger muscles each workout, you produce more growth hormone and testosterone, keeping your metabolism high. So expect some fat loss and a better-looking upper-body by default.

The Fit Five: All Arms

Whether you’re rockin’ a sleeveless to the beach, a casual tee for Friday, or the full suit while grinding out the work week, defined and developed arms are a sign that you’re strong and on top of your game. To maximize your efforts in the arm department, we asked Andrew Sakhrani, C.S.C.S., a Montreal, Canada-based strength coach, for his expert advice on getting bigger, stronger arms.

5 Muscle Building Mistakes (And How to Make Gains) - Born Fitness

A goal of many lifters is to increase muscle development while simultaneously reducing body fat levels. In an attempt to accelerate fat loss, cardio is frequently ramped up while performing intense resistance training. Adding some aerobic training a muscle-building routine isn’t necessarily a bad thing. Overdoing it, however, certainly is. You see, the signaling pathways for resistance training and aerobic training are contradictory. Some researchers have coined the term “AMPK-PKB switch” whereby aerobic training promotes catabolic processes (AMPK is involved in pathways associated with protein breakdown, which for your sake can be considered “muscle wasting”) and resistance training promotes anabolic processes (PKB is involved in pathways associated with protein synthesis, or for you, “muscle gaining”). While the concept of a “switch” is a bit overly simplistic (most of the evidence points to anabolism and catabolism taking place along a continuum), there is little doubt that concurrent training has the potential to interfere with anabolism and thereby undermine your ability to build muscle.

7 Good, Trusted Supplements For Your Health - Born Fitness

I agree, spending nearly $1,000/year on one supplement is insane. I’ve followed Bornstein since he worked for Men’s Health but there’s a loss of perspective here to recommend a product at this price to general readers. Athletic Greens, Maximum Greens, Greens+, and other similar products could make a decent contribution to your supplement stack if you can afford to take A LOT of servings/day. And there are some ingredients in these powders that are worthy of a “superfood” label but again why would you want to pay a huge chunk of change for a gram or so per serving of spirulina when you can buy a couple of pounds of straight spirulina for a similar price? NOW e.g. sells bulk spirulina, chlorella, and barley grass powders – pick one or more and dump a spoonful in a shake. BTW, if you haven’t tried these green powders be aware of the general look and smell (akin to pond scum). Expect some “WTF are you drinking” looks if you’re downing this in public.


I'm just starting this this week to change up my work out. I see every week it's less reps with more weight. That's to build the power and as the weeks progress strength will follow. Only thing I'm changing up for chest is every week I'm starting with a different part of chest for the 6 sets low reps.

Best Way To Build Muscle

Food Fixes

Knowing that, why would you settle for a good meal plan when you can have a terrific one with just a few tweaks? To eat like a true bodybuilder and optimize your results in the gym, you need to pay attention to the specifics, like when to eat slow-burning carbs and when to rely on the fast-burning variety, and when to consume whey protein versus using a casein-based protein food.

Fit Food: The Benefits of Citrus

If you’re looking to lose your belly for summer or simply up your antioxidant intake, it doesn’t get much better than this fiber- and Vitamin C-rich family of fruits. Learn how to work them into any meal.

The World Cup's 25 Fittest Players

Well, to be clear, these guys are all ludicrously fit. Maybe the one exception would've been Brazilian Ronaldo in his final World Cup in 1998, in which people started calling him Fat Ronaldo, an unfortunate nickname for one of the best scorers of all time. Regardless, all of the guys in the 2014 World Cup can run punishing sprints for hours on end, but which ones are the fastest and have the most talent and precision that can take their respective teams to higher levels? Here’s a list of some of the best players to watch in the tournament.

What is the Best Protein Powder? - Born Fitness

At the end of the day, worrying about the speed of digestion or any special properties of the various protein powders is an exercise in nit-pickery. Protein powders are meant to be a quick and easy solution for more protein, and all powders fit that criteria (although you saw our thoughts on meat powder). Your primary goal should be to eat as much protein as possible from whole food sources, and then meet your protein goals by using the supplements that work best for you to fill the gaps. Whether that means choosing convenience and taste (whey), cooking (casein), allergies (pea and rice, or egg protein), or cost (soy), there’s nothing magical about powders but each can serve a purpose and help.

JuggerCube - Juggernaut Training Systems

One Thousand and Sixteen Days, 1016 days…That’s how long between my last 2 squat PRs. 1016 days filled with injuries, doubt, great training, other sports and more than anything else…work. On June 6th, 2013 I herniated 2 discs in my lumbar spine while training the deadlift. I don’t think the deadlift was the culprit of […]

7 Ways to Improve Flexibility

Improving your bending ability is crucial for more than just preventing injury. In fact, flexibility training is an important aspect of gaining strength and size. The typical lifter spends most of their day outside of the gym hunched forward over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique you worked so hard to build. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadlifts, which are major muscle builders . Having tight hips and shoulders is a limiting factor for proper form on these exercises and can limit your program.

FD Delts 2 Die 4 (Athlete)

"Hi Pauline Nordin & Fighter Diet, I have been the hugest fan of yours for atheist two years. I never post or comment on your Facebook because I feel like you're constantly bombarded with so many people's comments and questions! It's insane! I know a million people want to talk to you and want feedback, for me it's the opposite! I merely want to tell you that to me, you're super women. I am 24 years old and spent my whole life skinny and non athletic. I have spent the past year working my butt off to add some muscle, but always got so scared when I saw the weight on the scale go up. But after reading your words everyday, following The FDX2 Diet, and weight training as heavy as humanly possible with NO CARDIO! I am finally seeing changes!! I went from 108 pounds to now being 121 pounds

How to Master the Glute-Ham Raise

The glute-ham raise (GHR) might be the most underrated exercise ever invented. It’s considered by most to be a hamstring move— and it certainly nails your hammies from top to bottom—but GHRs hit your entire posterior chain, from your gastrocs to your hamstrings, glutes, and lower back.

Best Post-Workout Foods for AM Exercise

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself.

Carbs to Muscle

When you eat fewer carbs, your body undergoes all kinds of changes. Interestingly, your muscles start to “crave” carbohydrates. With fewer carbs, the ability of your muscles to utilize them — rather than store them as bodyfat — actually increases. When you return to eating more carbs, virtually all of them are stored in your muscles, making your physique look fuller and more impressive. This increase in glycogen stores triggers and supports protein synthesis, meaning that your muscles grow. So, pulling back on your carb intake for two or three days can actually help you grow. Just be sure to keep your protein intake a little higher during a carb cutback to protect against potential muscle breakdown, which is sometimes associated with a decrease in carbohydrate intake.

Inside the U.S. Team’s World Cup Training Regimen

Eternal World Cup underdogs, the U.S. national soccer team heads to Brazil this month with a strategy: For whatever they lack in world-class ability, they’ll make up with extreme conditioning, superhuman endurance, and late-game luck.

Fighter Diet News

Fighter Diet News, by Pauline Nordin: Get Buff, Get Lean

Four Medicine Ball Moves to Build Power Endurance

Crank up your metabolic conditioning with this high-octane workout.

One Set Strategy

Feeling I’d gotten the most out of that format, I devised a three-way split in which I trained two major bodyparts per session. In conjunction with that, I reduced my workload and increased the intensity by cutting my main sets to two per exercise. With each workout lasting about 45 minutes, I was able to hit a four-times-aweek training schedule in which each bodypart was worked three times over a 14-day period. I was incorporating forced reps and sometimes rest-pause and negatives. I applied these principles only to the last set of certain compound exercises. I stuck to this modus operandi right up to winning the 1992 Olympia, after which I was looking to increase the intensity even more.

Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes - Born Fitness

Adam, these taste fantastic! I used regular peanut butter instead of chocolate, though. And, the egg whites made the batter too thin (probably because they were liquid not whole), so I made protein crepes. I threw on some thawed organic strawberries and a little whipped cream for good measure. This one’s going in the “keep” pile!

Get Stronger: 7 Reasons to Never Neglect Squats

Since squats are typically loaded from top to bottom, either in the form of a barbell or a dumbbell, your core has to work double-time to prevent injury and maintain an upright posture. In terms of building your six-pack, heavy compound exercises like squats should be a staple. Include front squats which involve a barbell held in front of your body for an increased core demand and to build insane midsection strength.

The Top 11 Bodyweight Exercises For Strength & Muscle - 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!

20 Minutes to Hard 'Core' Abs

It’s easy to knock out a few crunches or situps at the end of a workout and believe you’ve worked your core. Wrong! Effective ab work should never be an afterthought. To avoid that, plan your core work on days in between regular lifting. You’ll get better results—an even more shredded torso and core. To avoid over-training, we’ve limited the workouts to three exercises per session. That’s plenty. The moves will challenge your balance and stability and require only 20 minutes.

Are Avocados Healthy? - Born Fitness

Studies like this oftentimes make you excited about certain foods, but ultimately we shouldn’t make overarching statements because any direct relationship between the food (avocado) and the result (better health) wasn’t investigated. Instead, we can learn is that people who eat avocados also happen to be healthier, but don’t guarantee you will be healthier. Which is to say, eating avocado is a good habit. And in a world where health is built on habits that are both good and sustainable, eating avocado is a behavior you should add and use as a gateway to other healthier habits. (Have you ever tried a salad with avocado? I don’t have a study to prove it, but I’m pretty sure avocado improves taste and satisfaction by 200 percent.)

Clay Matthews: Staying Strong and Fit

For the game's greats, the season never really ends. Here's how this All-pro backer stays in top shape.

The Best Time to Take Creatine - Born Fitness

While the aforementioned study insinuated that after was better, at this time the “just take it at any time” or maybe more appropriately, “take it when it works for you” is the best way to go. Many people take supplements that include creatine, so if that’s in your pre- or post- workout drink, you should receive all the benefits. Optimal dosing still appears to be between 2 to 5 grams per day. You can “load” for the first 5 to 7 days to help saturate your cells, but beyond that there’s no benefit to taking large amounts. So save your money and take the smaller dose; it’ll still offer maximum results.

Clock Watching

What am I thinking about during those workouts? Not time, not poundage, but getting the muscle to squeeze and pump as quickly as possible. Ideally, I’d love for that to happen during the first rep, but then I feel an even better pump during the second, then the third, and so forth, until I don’t feel any more pumps during the 10th or 12th rep. After another set or two to confirm that the muscle is filled to its capacity with blood, I’m convinced — but not satisfied — that I’ve done my job. I want that bursting pump to come quicker next time. - FLEX

Arnold Schwarzenegger: Super Intense

Arnold Schwarzenegger: Super Intense


That being said, if you're already very precise with your intake and food portions, and exerting your best effort in the weight room, AND doing 30 minutes of cardio per may actually need a week at maintenance and total rest to get your metabolism back up. If you've been restricting calories for several months, your metabolism may very well be slowing down to adjust. In other words, your actual maintenance energy needs may currently be under 2,550. The best way to overcome this would be using cyclical dieting and re-feed days as described in the article :)

5 Hydration Myths—Busted

By the time you're thirsty, you've already lost about 1% of your body weight in water, and by the time you have lost 2% of your body weight, you are entering the dehydration zone where performance is compromised. (For reference, if a 200-pound man lost 1% of his body weight in water, he'd have lost 2 pounds over the course of a workout.) 16 Outdoor Fitness Safety Tips>>>

Power Up

Reduce the risk of injury before you grab the weights with these warmup exercises.


I played soccer year-round growing up and was consistent in the gym while following a workout plan specifically for soccer. My family is fitness-oriented, so I was fortunate to have the resources I needed to learn how to train and diet. I began lifting with my dad who has lifted for many years and competed in powerlifting. I owe my progress and success in bodybuilding and fitness to him and the people he and I worked out with.

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.

Twinlab CLA Fuel at

Buy 2 Get 1 Free! For a limited time, buy 2 Twinlab CLA Fuel, 60 Softgels & get 1 FREE! Hurry while supplies last! Click an Order button next to the promotional options OR manually add 3 to your cart and a discount for the third item will automatically be applied.See Store Discounts and Discounted Subtotal at the bottom of the cart. Stacked Savings! Get additional savings when you purchase "The ChosenBrah" MVP Stack Promotional savings will NOT apply when each item is added to the cart individually. « » CLA has been suggested in studies to increase growth rate through increased food efficiency.

4 Best Supps to Power Through Your Workout

When on an exhausting fire scene, energy and endurance are extremely important because there is no excuse to not finish the operation at hand. Many times, these grueling efforts lead to intense muscular fatigue, which is very hard to overcome. Ever felt that way in the weight room?

Size Secret #5: Neurological Overload Set

BEN PAKULSKI: “Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the final set of a given exercise — usually for each exercise in a workout — I perform four consecutive drop sets in 20% increments and try to knock off at least 5–6 reps with each weight. I find this to be a great way to overload the muscle, as well as overload the nervous system to force adaptation.

60 Seconds to Fit

60 Seconds to Fit: About the Program


One other important point to note is that we often associate fiber in general with satiety and increased feelings of fullness. Inulin and other prebiotics do not seem to impact these factors; which is fine; different foods have different roles in your diet. Inulin's role is to selectively grow the good bacteria in your gut for better immune health and nutrient processing.

48 got me started and provided endless information to aid my journey. I read articles and got lost in the site for hours at a time. The daily online trainers are great and I got my friends hooked on them. I purchase my supplements on and the customer service is second to none.

NLA for Her Shred Her at

What type of supplement is Shred Her and what are its benefits? Shred Her is a natural thermogenic that I LOVE taking before workouts. I love that it gives me extra heat during my cardio and lifting sessions. I can be in the middle of a workout and catch myself wondering why I'm sweating so much and feeling like I'm just totally kicking butt.* Then, I realize that I took 1-2 Shred Her capsules Shred Her is light enough to take a little later in the afternoon (test your tolerance to make sure it doesn't interfere with your ability to fall asleep) and I usually take 1-3 during a day. I don't like my body adapting to them (or any supplement, really), so I follow a 2-3 days on Shred Her followed by 1-2 days off pattern. On the days I take Shred Her, it's usually 1-2 in the morning and one more in the afternoon. I try to take them before workouts, but taking them on my off days feels great, too.

The 3-Move Total Body Workout

We often times get caught up in the plethora of exercises and routines that are displayed all over the Internet. Having too many options to choose from can keep us from focusing on our goals. We start a routine with hopes to build more muscle and strength, faster, but then end up finding another great routine to follow two weeks later. It is true that you need to switch things up once in a while to create continual adaptations. But many take this to the extreme. Six weeks is a good amount of time to work consistently at a routine. Tracking your numbers, and adding weight to the bar while continuing to work on form and execution, will bring you much better gains than changing your routine all of the time.

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55 7 Muscles Everyone Ignores
58 Terry hollands 2013 world's strongest man finals shirt