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1
Sagittarius Horoscope for Sunday, August 23, 2015

Sunday, August 23, 2015 - Your thoughts are shifting to your career objectives as you reevaluate your overall life path. The Sun's month-long presence in your 10th House of Status attracts the attention you crave, gracing you with long overdue recognition. However, don't let your newly found popularity go to your head or you'll end up losing the respect you just earned. Although they're quite easy to confuse, fame and success are two very different beasts. Redefine your goals carefully because this time around you might just get what you want.

2
10 Best Old School Exercises

"What we would do is superset flat bench dumbbell flyes with decline pushups. We'd put our feet pup on a bench and then there were these low wooden boxes—maybe 4" tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well."

3
Build a Set of Monstrous Quads with our "Quad Thrust" Routine

Start with a moderate weight that you can handle for at least 15 reps. Varying your foot position will allow you to hit your quads from a variety of angles. Keep your back against the pad during the full movement; don't risk injury to your lower back by rolling your tailbone under as you lower the weight. Lower the weight slowly, then push through your heels on the upward portion of the movement. The pace should be slow and controlled on the way down and explosive on the way up. Consider pyramiding up in weight for each set, but make sure to get at least 10 reps.

4
The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

5
6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

6
Metabolic Damage

Fact, fiction, and five ways to fix the problem.

7
Live It, Love It

A great thing was the pace of my progress, and the time I allotted to it was of my own making. That’s what I urge each FLEX reader to do. Set your own goals, apportion the correct time to work for those goals and then enjoy! I can think of no better way to embrace life than to bodybuild. The act of building and strengthening one’s muscles through training and sound eating habits is an affirmation of the miracle of the human body itself. Ways to do that are abundant in the pages of FLEX. In this month’s issue, for instance, we have a feature on Mark Dugdale and Troy Alves training for a classic V-taper physique; an article on the lowdown on which supplements will boost the effects of a lowcarb diet; and the continuation of the Brute Strength Program and its radical approach to muscle and power gains.

8
20-Minutes to Massive Legs Workout

I am sure that you have heard it all before. To get the complete physique that you want, working your legs hard is a necessity. The legs make up the largest part of your body and carry a ton of muscle. If you skip leg day, you are missing out on a ton of growth potential. Not too mention the large hormone release (testosterone, growth hormone), fat burning enzymes and caloric burn that come with working your legs. Leg day is also the toughest day of the week. It takes high volume, high reps with heavy weight, and mental toughness to get through a true leg routine that gets results. This also means that time becomes a factor. When we are pressed for time we tend to skip the hard stuff. We will fit in our chest and arm workouts since these are the show muscles and skimp on the legs. This is a huge mistake and it can be fixed. You can still get a solid leg workout in 20 minutes. With the right routine you can blast the legs in a short amount of time. There are four primary areas of the legs that need to be hit hard; the quads, glutes, hamstrings and calves. The key to a good leg routine is to use exercises that hit all those areas so no muscle fiber is left untapped.

9
Shoulders of the Wolf

"Based on everyone's comments, my shoulders [ full workout below ] are one of my best muscle groups," says Dennis Wolf, third place finisher at the 2013 Mr. Olympia. “A lot of that development is probably due to my focus on isolating my deltoid caps, so that they have to do all of the work of lifting the weight, without much assistance from my traps, triceps or back. I also strive to eliminate any kind of momentum during a lift. “My secret for accomplishing such isolation is to do nearly all of my shoulder exercises seated, to prevent any rocking or momentum in any other part of my body. This also fixes the angle of my body, so that each repetition stays focused on the precise part of the deltoid that I want to hit. To further ensure that the stress remains in my delts, it’s also necessary to keep my chest out and my head aligned with my upper body; if I let my head drop forward, the stress can tend to shift from my deltoids to my traps. “For laterals, I make sure not to swing my arms out, but instead flex my delts to raise the weight up, getting a peak contraction squeeze at the top.

10
How to Get Six Pack Abs Without Doing Crunches or Sit-ups | Eat This Not That

Unfortunately for beer lovers, a six-pack of cold ones and six-pack abs are mutually exclusive. “My clients repeatedly hear my reminders that I can't help them out-train their poor nutritional and lifestyle choices, and this includes drinking alcohol,” says Horton. When you down a drink, be it beer, wine or liquor, your body has to break down the alcohol before it can process all the other food in your system. This slows down the metabolic process, and can make it difficult to strip away the layer of fat that’s covering your abs. What’s more, research suggests that consuming just half a drink (a 6-ounce beer, a 2.5-ounce glass of wine or half a shot of liquor) can significantly increase appetite and the number of calories you subsequently consume—even if you still feel stone-cold sober. The bottom line: Ditch the booze if you really want to see your abs shine through.

11
John Cena's Sleeve-Busting WWE Arm Routine (WWE)

The WWE superstar and do-gooder shares the arm workout behind his champion guns.

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
The Rock Signs on for Disney's 'Jungle Cruise'

The film, which is expected to be a period piece is currently in development, and is sure to be packed with some very formidable foes that only 'The Rock' could conquer. If you've ever been on the ride, you know there will be plenty of heart-pumping, surprises along the way. We look forward to seeing how Johnson uses his brains and brawn to navigate through the dangerous waters.

14
7 Ways to Make Your Biceps Workout Harder

These tips and tweaks will have your guns growing again in no time.

15
9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

16
5 Killer Moves for Shredded Obliques

Even if you are not at a body fat level where your obliques look good, you still need to train them. The oblique family plays a major role in many different movement patterns and is an essential part of the core. These muscles need to be trained both for function and for show.

17
8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

18
10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

19 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/989/Eight_Reasons_Everyone_Should_Do_Sprints.aspx

Sprint training IS mentally challenging due to the physiological stress it causes, but it’s well worth the effort: It takes much less time than the next best exercise models, which don’t even convey as many advantages. Better heart and lung health, improved circulation, better cognition, improved metabolism, the optimal hormonal environment, and the ideal body composition are just a few of the reasons everyone should do some form of sprint training.

20
13 Foods That Can Kill You

Not to be alarmist, or prevent you from enjoying some nutritious fruits, veggies, and the sort, but certain foods have the potential to kill you. From pits to leaves, and everything in between, take note of where these foods’ naturally occurring chemicals and toxins are lurking. While some should be avoided at all costs, others are just a matter of learning how much to eat, and how to prepare them. Your curiosity get the best of you yet? Check out the 13 foods with the potential to drop you to your knees. 

21
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.

22
J.J. Watt Eats Almost 9,000 Calories A Day

Since that day back in February, Watt's calorie count has drastically increased between 6,000 to 9,000 calories a day, depending on his activity. Fifty slices of bacon, 20 chicken breasts, and 13 whole avocados, Watt was soon nearing 9,000 calories. Soon enough, cheat days came back into the picture, and brunch became a weekly food regimen. "Brunch is my favorite meal, had a massive potato pancake omelet. Then I had stuffed French toast with berries and stuff. The omelet is still pretty darn healthy. The stuffed French toast was the cheat meal, but that was delicious," says Watt.

23
11 Reasons You’re Not Even Losing a Pound

Losing weight is no easy feat, but it’s even harder if you don’t know what you are doing wrong in your failed attempts to get lean. But we can help—we asked experts to weigh in on the nutrition, fitness, and lifestyle factors that could be causing the scale to tip in the wrong direction. From adding intervals to your routine to keeping your stress levels in check, this advice will fire up your fat loss fast.

24
T NATION on Twitter

It's Sunday. Time to prep some awesome meals for the week ahead. 10 great ideas: https://www.t-nation.com/diet-fat-loss/10-ways-to-un-suck-diet-food … pic.twitter.com/FVl88U6IDf

25
One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

26
The Rock Congratulates Young Offenders At Boot Camp Graduation

A powerful thing happened today... The rate of recidivism in the U.S. prison system is over 70%. Meaning over 70% of inmates released from prison will commit a crime and return back to prison. Staggering. Here in Miami, we have one of the most hard core and unrelenting bootcamp prisons in the world. And our rate of recidivism is 8%. EIGHT PERCENT. I told these young men 6 months ago when they first arrived that the life they once knew, was over. That they would get broken down to their core - physically and mentally in ways they never imagined - but I also told them they would never break. Big difference. They never broke and today they graduate and become free men. Better men. Very proud of this program, its staff and the impact it has on our prison system and more importantly, caring about young lives that matter. Congratulations men. Just like we talked about.. be a leader, be disciplined and earn that respect. It's all up to you. #DadeCounty #BootCamp #Graduation #AGreatDay

27
12 Laws of Fat-Burning

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

28
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

29
T NATION on Twitter

Love 'em or hate 'em, the top CrossFit athletes can probably outlift you. Check this out: https://www.t-nation.com/training/7-things-you-need-to-dominate-crossfit … pic.twitter.com/qbx0fTKFTj

30
Ronnie Coleman - No Regrets

“Getting in my last workout before my surgery tomorrow. Never take life for granted, Never. Training is my life, my hobby, it's who I am, and it represents me. If this was my last workout and I'm never ever able to train again because God called me home, I can say my life was fulfilled because I did it doing what I always love doing the most, Training. Thanks to all people in the world all over the world who wished me luck for tomorrow especially my frat brothers current Mr. Olympia @philheath and current 212 Mr. Olympia Flex Lewis. The way I see it, I went to war all eight of those years I won those Olympia's. These surgeries are just proof of the war wounds I suffered so it's all good because I'm still alive. @rcssdirector once told me one day because I was in so much pain that I needed to slow my ass down and see a Dr. I replied to him that I was gonna roll with this pain until the wheels roll off and that's exactly what I did, made all my appearances until there was absolutely no cartilage left in my hips, and when it was impossible to walk I grabbed some sticks and on long distances I grabbed me a chair.

31
Weider Principle #21: Forced Reps

“WANTED: spotter. REQUIREMENTS: reliability, compatibility, encouraging disposition. Must know how to take away just enough on forced reps.” Bodybuilding may be the most individualistic of all sports, but sometimes you can benefit from pairing up. Whether you work out with a training partner or simply ask for a spotter on occasion, one of the most valuable assets a “teammate” provides is the ability to extend your sets beyond failure by assisting on forced reps. This month we examine the one Weider Principle you can’t do alone. A little help from a spotter can keep sets going and your muscles growing.

32
2 Key Supps For Optimal Recovery

Although we commonly add Vitamin E under the banner of antioxidants, it’s worthwhile to realize that different antioxidants work in different parts of the cell. For our purposes, it’s important to know that Vitamin E works on the lipid part, which coincides perfectly with our EFA intake. It works like this: although EFA’s in our body are great for numerous reasons, they may also be quite susceptible to oxidative damage. This is where additional Vitamin E comes into play. This nutrient can not only protect against the oxidative damage induced by exercise, it will also add a specific protective effect to the EFA’s in our cells. This is like adding strength to both our foundation and the brick house that’s built on top of it.

33
8 Treadmill Interval Workouts To Help You PR

First there were cycling studios. Now, there are treadmill iterations that borrowed the format from it's predecessor and revamped it into group running classes. The Mile High Run Club (MHRC) is one of the pioneers offering interval runs (sometimes with a strength training component) to hoards of New Yorkers. But you don't have to live in NYC to get the benefits. We had MHRC founder and running coach give us eight of her favorite treadmill interval workouts that can do at home or at the gym. Work one of 'em into your running routine once or twice a week and we guarantee you'll see a dramatic increase in speed and endurance on the road.

34
The 10 Most Awkward Exercises that are Actually Good for You

Mark Langowski, founder of Body By Mark Wellness and NYC-based celebrity trainer, compiled 10 exercises awkward enough to make some men avoid them, and created an entire total-body workout routine. Each exercise has a strategically matched superset exercise to maximize your results. Whether you want to incorporate a few of these moves into your weekly workouts, or perform them back-to-back is up to you. Regardless, you’ll improve muscle imbalances and weaknesses, grow stronger, and become more flexible. Your ego may be bruised at first, but you’ll quickly find your embarrassment weaning, and your confidence becoming bulletproof.

35
5 Spices To Boost Your Metabolism

Eating right coupled with daily sweat-drenching workouts is a surefire way of making your metabolism run. But sprinkling a few spices to your muscle-building meals can give your metabolism a boost that it needs. Keep in mind, seasoning dishes is not a short cut to a speedy metabolism, but research has shown that incorporating specific compounds from spices can help increase your calorie-burning and fat-loss potential. Transform not only your food, but your body as well by incorporating these five spices.

36
Dymatize Elite Fusion 7 at Bodybuilding.com

Feed, build and sustain lean muscle every day, anytime with Elite Fusion 7. Perfect for fueling the body with 7 high-quality proteins throughout the day, Elite Fusion 7 keeps you nourished and energized. Whether you use it for post-workout recovery, a convenient meal replacement, or a decadent protein-enhanced snack between meals, you’ll get comprehensive nutrition with every shake.

37
T NATION on Twitter

5 desserts you won't believe are made with protein powder: https://www.t-nation.com/diet-fat-loss/5-cool-things-to-make-with-protein-powder … pic.twitter.com/z5izcoWwjL

38
The Transition Workouts

"The beginner workout is total body, starting with compound (multi-joint) lifts followed by isolation exercises with lower overall volume (sets/reps) as compared to intermediate and advanced workout," says Clayton. That same method is applied to the intermediate and advanced plans: the exercises start with the most difficult (highest degree of technique required and most amount of muscle mass used, like squats and bent-over rows) and progress to easier ones (isolation moves that require a lower degree of technique like calf raises and triceps rope pulls).  Complete these workouts each week on non-consecutive days. Continue to eat right and you'll see muscle definition in no time. Just watch your form: "If you don't know how/can’t perform a back squat correctly, for example, either a) work on technique with a lighter load or b) select a less-technical variation of the back squat, such as the goblet squat," says Clayton.

39
8 of the Toughest Ab Moves That Won't Hurt Your Back

We consulted with our top trainers to pull together the toughest ab-moves. Not the craziest, most attention-getting tricks, but the ones that will actually keep you building muscle after the initial gains have ended. Mix them into your workout and take your routine to the next level. Because you can always be stronger.

40
Brock Lesnar is Back (WWE)

A few years ago, it seemed like Brock Lesnar could accomplish anything except being humble. In 2000, he was the NCAA heavyweight wrestling champion. At 25, he became the youngest WWE champion in the company’s history. Then, after only four mixed martial arts fights, he was crowned UFC heavyweight champion. Even a subsequent bout with diverticulitis couldn’t slow him down. But two crushing knockout losses and a rematch with the intestinal disorder that resulted in the removal of 12 inches of his colon drove Lesnar out of the UFC and stripped him of bragging rights as the “baddest man on the planet.” Now that he’s making a pro wrestling comeback, he has two questions to answer: How does a guy who’s fought for real go back to doing it for entertainment? And does that mean he’s any safer?

41
Our Training Director Tries Out for the WWE

What happens when you go undercover to try out for a big break as a WWE Superstar, and end up actually crushing it? Our training director, Sean Hyson, recently found out. Not only did he spend three days in the ring with William Regal and a slew of other professional trainers, he also got a chance to shoot a promo reel using his alternate persona "Mr. Cool." This is just aquick glimpse into the experience.

42
Dude Smoothie Bowls

Have you ever tried eating your smoothie with a spoon? It’s the latest trend that’s sweeping our foodie (and fitness-obsessed) nation. Smoothie bowls give you the opportunity to eat a thick smoothie out of a bowl and top it with all types of healthy foods like nuts, seeds, fresh fruit, and more. Looking to jack up your protein? Add protein powder to your bowl or swirl in a tablespoon of your favorite nut butter. 

43
The Top 8 Time-Crunch Moves—Ever

We all know that interval training cuts cardio time pretty much in half but what about a straight up lifting workout? How do you fit in more moves in less time at the gym? The secret is in “combinations.” Combinations are movements that combine two exercises or more into one — rather than doing a squat followed by a military press , now you’ll do the two together, which targets more muscle groups in the same amount of time. This gives your body a huge stimulus for growth and fires up your metabolism for a lot of fat loss; with so many moving parts, you’ll also get a lot of great cardio and conditioning benefits too.

44
Dip

http://www.t-nation.com/strength-trai...

45
How to Get a Kickass Combat Workout—Without Getting Your Ass Kicked

Any guy who’s ever watched professional boxing has wanted, at some point, to earn a boxer’s chiseled, powerful physique and test himself in the ring—until, that is, the punches started landing. But the only practical way to get that combination of full-body training—bottom-up strength, speed, agility and cardiovascular endurance—was to join a gym and commit yourself, Rocky -style, to a one-on-one trainer. But with the rising popularity of UFC and mixed martial arts, many black-belt-level gyms—boxing, mixed martial arts, Jiu-Jitsu and Muay Thai (a badass ancestor of kickboxing) places—have expanded their offerings to include programs for the average Joe looking to develop a fighter’s raw fitness. And most of your standard gyms offer basics classes such as kickboxing. Here’s how to get a kickass workout without getting your ass kicked.

46
The 10 Best Stretches For Men, According to 10 Trainers

How to do it: Lower yourself onto your knees, and use your hands to support your body weight. Lift your left knee and rest the sole of that foot on the floor, so it’s bent at a 90-degree angle and directly below your knee. Exhale, and lean forward until you feel the stretch in your upper thigh and hip flexors. Your right knee and toes should be in contact with the floor throughout the entire stretch. Use your abdominal muscles to keep your back straight and your spine supported. Hold the stretch for 30 seconds. Come back to the starting position, and complete the stretch on your right side.    What it does: “By engaging your glutes, you can stretch your psoas muscles (hip flexors), which is hugely important for people who sit most of the time or have frequent back pain,” says personal trainer, Nick Rodocoy .    When to do it: It's always best to do this stretch when your muscles are warm, like right after a workout, or when you get out of the shower.

47
Garage Gym Gladiators - Forever Fierce

© Copyright 2015 Forever Fierce.

48
First Date Tips: The Best Questions to Ask a Woman

First, you've got to express genuine interest. More important than the specifics of the question is your intention in asking it. If you don't truly care about the answer, then any question will fall flat. You always want to make them open-ended. Avoiding yes or no questions creates organic conversation, and allows you and your date to really get to know each other. Plus, you can tailor any question to avoid the dreaded one-word answer and keep the conversation going so long as you're aware of your phrasing. And lastly, your questions should blend into conversation naturally, building on the most positive points. Rather than treating questions as a first date script, weave them seamlessly into conversation, by asking, listening, and following up with new topics and further questions. Before you know it, you’ll be using questions to inspire a natural exchange.

49
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

50
Dorian Yates on Twitter

A boy had a dream... That boy was me, and I'm asking you to chase yours too ... pic.twitter.com/KcMg7JFPbs

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@therock on Instagram: “Steppin' into the weekend like... #260lbsOfBrownEyedDancinSoul #PostWorkoutBliss #WhatUKnowBoutThatFreshGlideToTPainSon #AlmostPulledMyGroin” @therock on Instagram: “TONIGHT we ball out... millions of you have made #BALLERS the hottest and most watched show on HBO in years. SEASON 2 starts shooting in…” Mike O'Hearn on Instagram: “Some great shots of me and the fans from the 2015 @thefitexpo in Anaheim! Non-stop good times! Cant wait until next year! Big thanks to…” Mr. Olympia LLC on Instagram: “#MrO2015 @ifbbjondelarosa ・・・ Keeping it going!!! @popdelarosa @swanndelarosa_ifbb @therealtechnician @betancourtnutrition @mr.olympiallc” Kevin Levrone on Instagram: “Levro Tour @levrone_signature_series Leaving Swindon Next Stop London ! #LevroZone” Mr. Olympia LLC on Instagram: “#MrO2015 @big_ramy ・・・ Chest training done with twenty set total. Three pressing exercises and two fly exercises all four sets for ten…” [View All Videos]
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