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4X Mr. Olympia Phil Heath takes us through a 37 set leg workout!

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Sagittarius Horoscope for Monday, August 24, 2015

Tuesday, August 25, 2015 - It's tempting to coast when the most significant things in life seem to be going your way. But it's more critical than ever to keep an eye on your future now because storm clouds could roll in at any moment. A two-prong strategy works best for you today. First, make the most out of the wonderful opportunities that knock at your door. Second, keep a sensible backup plan ready in case your imagined scenario doesn't live up to your expectations. Assume the best, but bring your umbrella and rain boots just in case.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

A Better Shoulder Blasting Approach

See how we made this reader's shoulder workout even better.

How to Be Hardcore

“Everybody wanna be a bodybuilder, but nobody wants to lift no HEAVY ASS WEIGHT!” One of Ronnie’s famous quotes that will live on forever and probably one of the realest things anyone has ever said about training.  Everyone talks about wanting to get bigger, get ripped, or get in shape etc. but when it comes time to put the work in, I mean REAL work, they usually fold.  You also have those individuals who THINK they train hard until they go in for a training session with Ronnie.  Even at 50 years old with two replaced hips Ronnie has made bodybuilders half his age puke in the first 20 minutes of a workout.  In his prime Ronnie retired other pros from workouts who thought they could come hang with him at Metroflex in Texas.  (We won’t mention any names but they ended up covered in bags of ice!)  There’s a reason that he trained alone most of the time… no one else could KEEP UP!

The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

8 Tips for Great Abs

7. The Fountain of Youth : Many people believe that the more water they drink the more they will retain when in fact this is completely backward. The body will retain water when only small amounts are taken in for fear of dehydration. When you are drinking an abundance of water the body will keep flushing it because it has no fear of running out. I recommend three to four liters daily for the weekend warrior and six to eight liters for the hardcore trainers. Remember, less water retention means more definition, which will help expose those great abs you want so badly!

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

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

T NATION on Twitter

If your goal is to hit a PR, develop external focus. To build muscle, focus internally. Info: …

Morning Muscle: Strawberry Protein Waffles

Give eggs and oatmeal the day off and make something different for breakfast tomorrow. This tasty, waffle recipe is easy to prepare and offers plenty of protein for your muscle building needs. So add it to your morning mix every now and then to give your taste buds something to get excited about.

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

25 Tips for More Muscle and Superstrength

3. Train delts to shrink your waist:  Want to look leaner without dieting? Develop the taper from your shoulders to your waist with this shoulder shocker: Hold a dumbbell in each hand. Now perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.

15 Insane Things That Correlate With Each Other

When is the next time something cool will happen in space?

The Smart Way To Build A Fat-Loss Diet -

Smart fat loss isn't about seeing what you can survive. Crash dieting is a recipe for burnout, metabolic adaptation, and even fat gain. Layne Norton and Sohee Lee have a better way to earn results that last!

MuscleTech Anarchy at

Warnings: For adult use only. Do not use if pregnant or nursing. Do not use if you have had a myocardial infarction (heart attack). Inhalation may amplify the inflammatory airway response in people with asthma. Consult a medical doctor before starting a diet or exercise program or if you are taking any medication(s). One serving of this product contains up to as much caffeine as 2 cups of coffee. Caffeine sensitive individuals may experience the following symptoms, including (but not limited to) restlessness, nervousness, tremors, headache, anxiety, palpitations, increased heart rate, or difficulty sleeping. Do not combine with other sources of caffeine or stimulants. Some individuals may experience a harmless tingling sensation from the concentrated performance dose of beta-alanine. KEEP OUT OF REACH OF CHILDREN.

When Muscles Won't Grow

The first weight I ever picked up was my father’s 10-pound Healthways solid-iron dumbbell. I wasn’t more than 12 years old. Honestly, it felt like a ton. I couldn’t manage much with them and had no idea what I was doing. But soon, with the help of Joe Weider’s magazines, I got the hang of what I was supposed to be doing. Because, when anyone talked about muscles, it seemed like they ended up flexing their biceps. I quickly developed a penchant for arm curls. Fortunately, even though my form stunk and I cheated my ass of due to being bereft of any concept of strict execution, my biceps still responded. It seems I had arbitrarily stumbled on an easily stimulated body part. So I was hooked. Of course, with time, I quickly discovered that the rest of my body parts were not all blessed with the same responsiveness. I would have to work much harder on some areas of my body than others. It wasn’t until much later that I learned I wasn’t alone in my struggle.

Oran Ville Candidate Jeux Méditerranéens 2021

Le futur village olympique d'Oran (Jeux méditerranéens 2021)

The Beginner's Guide to Yoga

1. Relieve stress. We all find ways to deal with stress. But Terrence Monte, a managing teacher at Pure Yoga, says, “going to amped up gyms or punching a punching bag can make you more aggressive or more tired.” Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Sadie Nardini, host of “Rock Your Yoga,” adds, “Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat.” Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn't hurt either. 2. Get flexible. Most series of yoga asanas (physical postures) include one or more spinal twists to loosen the many joints that make up your spine. This can improve your tennis gam e and golf swing, as well as promote detoxification and good digestion. Yogi Cameron Alborizan, Ayurvedic healer, yoga guru, and author of  The One Plan , says, “Think of the body as a sponge filled with dirty sink water. Gentle twists help to wring the sponge out and purge toxins.

5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.


Stevia is a natural non-caloric sweetener that comes from the South American stevia bush. It is metabolized via the kidneys and liver and instead of causing an insulin release like other sweeteners, stevia improves blood sugar tolerance. This makes it a great tool for everyone who wants to avoid sugar and it’s safe for diabetics. Don’t eat huge quantities because large doses haven’t been tested by science.

5 Muscle-Building Milk Alternatives

If you're tired of your plain cow's milk, shake it up with these milky substitutes.

6 Tips for a Better Deadlift

During my barbell deadlifts , I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “ take your head with you". This means when I hit the lockout, I should be looking straight ahead.

6 Ways To Cheat Right

Let's face it; dieting isn't a whole lot of fun. But it's always nice to know that the glorious cheat day is just around the corner. That said, making the most of your cheat days as a means of helping you get leaner is a simple matter of making wise choices while you're (kind of) pigging out. With these tips, cheat days won't just be about eating your favorite foods, but getting learner too.

How a Ripped Guy Works Out

There seems to be hundreds of different approaches to building muscle and losing fat through diet and/or exercise. And while getting shredded is certainly not a one-size-fits-all endeavor, there are a few universal eating and fitness rules that do apply to everyone, no matter what your goal. First, get your diet in check with these tips on  how to eat to get ripped . Then, follow these ground rules to speed up your results in the gym, too.

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.

6 Reasons Why You Had a Crappy Workout

In order to manifest continuous progress in muscle size and strength we must make sure to not only hit the gym consistently, but to also “kill it” at every workout! But for many of us, this does not always occur. Sure, it is fine to have an off day every once in a while, but if it begins to happen too often, then it is time to take a closer look at why. Lucky for you, I have been in this game for almost 30 years and have some experience with this pesky little problem.

Five Lunch Break Workouts for Fat Loss

Many gyms offer a variety of workout classes during lunch hours to give guys an opportunity to break a sweat during what may be the only time to workout. These workouts will often be group aerobic training, which will give you a goodt workout, but may leave something missing. If you don’t sign up for classes or want to add something extra to your midday routine, we've got the fast, efficient, and effective moves to maximize the amount of fat you’ll burn in minimal time.

Big Ramy Trains Shoulders in Preparation for 2015 Olympia

Killing shoulders today with high reps week fifteen reps and above. Five exercises. And one exercise for traps. تمرين اكتاف تكرار عالي خمس تمارين اكتاف وتمرين مثلثات #GAT#competeharder#teamgat #cyclonecup #gorilla #oxygen #Road_to_olympia #instashot

WWE Chief Vince McMahon Is Still Making Gains

Vince McMahon, of course. Chairman and CEO of WWE, pioneer of pay-per-view television, and the man who recast pro wrestling from a fringe pseudo-sport into a family-friendly sports-entertainment phenomenon that millions of fans now enjoy around the world. Though he has long played a despicable corporate tyrant on WWE broadcasts, the real McMahon has stayed true to his humble roots and, very visibly, his love of weight training. Verging on 70 years old, he’s 240 pounds and hovering at 5% body fat, and he’s not about to trade the weight bench for a rocking chair. Read how he’s training after more than 50 years in the iron game, and see if you can keep up!

Henry Cavill's Superman Workout

Our cover guy got huge twice to play Superman (first for 2013’s "Man of Steel," then for next year’s "Batman v. Superman"). Here’s how he does it.

How To Carb Up Properly

Having a carb drink pre- and post-workout has been in vogue for quite some time, in support of the theory that it was essential for keeping blood sugar levels high enough to power balls-to-the wall workouts. Never mind that all too often these killer workouts are as intense as collecting stamps or sorting coins. Personally, I’ve never been a fan of carbing up right before or during weight training.

The Best Exercise for Each Muscle According to Science

First things first: “These studies are looking at which exercise in isolation causes the most activity in a particular muscle,” says Jessica Matthews, M.S., exercise science professor at Miramar College in San Diego, CA and senior advisor for health and fitness education for the American Council on Exercise. “But that doesn’t mean they’re the best exercise.” Your goals are a better guide of what exercises are right for you; if your end-all is bigger muscles and symmetry (say, as a bodybuilder), then, yes, incorporating these into your routine makes a lot of sense. If you’re more interested in increasing your overall fitness, though, you may be better served choosing exercises that improves the body’s function, i.e., how it moves on a daily basis. “And if you’re someone who only has time to train two to three times per week, it’s essential to have a well-rounded routine to train the whole body in one workout.” That said, here are the goods, according to science.

Take the Guesswork Out of Beating Gym Crowds

Few things are more discouraging, of course, than massive crowds at gyms and fitness classes caused by like-minded aspiring weight losers working to cram a year's worth of fitness into the first few months of the New Year. What's more deflating, when you're trying to get back into a workout routine, than having to wait 15 minutes or longer to hop on an elliptical trainer or treadmill, after having finally made it back to the gym? Fitbit studied a large group of anonymous and aggregated user data to find out when users were most commonly logging trips to the gym in order to take some of the guesswork out of beating gym crowds.

Five Ways to Look Bigger Than You Really Are

Chin ups, rows, and pulldowns need to become your new best friends. Put bench press and biceps curls on the back burner and focus on adding width to your upper body. A wide upper back will have much more impact on your presence than an overtrained chest will, also because all the back training will open up your shoulders and improve posture. You’ll look wider just because you’re standing taller and more open.

5 Biggest Ab Day Mistakes

Because the abdominals are postural and always at work throughout the day, it makes it that much harder to fatigue them via training. They’re naturally fatigue resistant, primarily made up of slow-twitch muscle fibers. That’s a good thing because we need them to have a ton of endurance to support us throughout the day, as well as in the gym. Because of that, you need to take advantage of each rep’s peak contraction, squeezing and holding for a full count rather than going through the motions doing speed reps. The better able you are at contracting the six-pack at the right time, the better they’ll respond to whatever stimulus (high rep/low weight or low rep/high weight) you apply to them. 5. Pulling through your quads  


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5 Healthy Recipes for Clean Eating From Sakara

It's been a long summer likely filled with BBQ's, (lots of) beer, and more of the season's most dangerous foods . And you worked so hard to sculpt that summer body last spring but now maybe your abs are going back in to hibernation under a few extra lbs, and you're looking forward to layering on the sweaters come fall. Typically, this type of self revelation leads to one of two things: You either decide to just go with it, or you resort to some instanely restrictive diet or cleanse. Realistically, any quick-fix diet or juice cleanse will land you back where you started—or worse—a few weeks afterward since it's not something you can maintain longterm. But, you can "cleanse" and get your beginning-of-summer body back without doing anything too crazy. Enter: Sakara , an organic meal delivery service that proves you can eat meat-free, dairy-free, and gluten-free without sacrificing flavor and definitely without sacrificing the energy you need to power you through tough workouts . In fact, it's quite the opposite.  The creaters of Sakara believe in NOT restricting or starving yourself at all.

Dorian Yates' Advice for Aspiring Bodybuilders

For the first six weeks, use my “Beginner Workout” three times per week on nonconsecutive days. It’s ultrasimple: it covers the whole body, with one exercise for each major muscle group and two sets of 12 reps per bodypart. At this stage, push yourself, but not to failure. Instead, perfect your form for each exercise and work through your repetitions slowly and deliberately.

Joe Manganiello is Back on the M&F Cover

Not only do we have the cover story on Joe's greatest fitness lessons, the new issue also features the 60 Day Revolution, tips on how to master the mud run, the lowdown on blood flow restriction and the ultimate set of healthy, protein-rich breakfast muscle recipes. All this along with our regular training and nutrition columns. This issue is swole! Be sure to pick up your copy on newsstands Monday!

4 All-American Beers That Won't Bust Your Diet

Michelob Ultra won our best beer award last month. For extra variety, here are four more top picks to add to your cooler.

The Ultimate Arnold Training Guide

His workouts lasted hours, with a seemingly endless number of exercises and sets. It was the epitome of high-volume training, a style of working out criticized by most training experts today as not allowing adequate muscle recovery. But there was a method to Arnold’s madness. In the following slides, you’ll see— body part by body part—the actual workouts the Austrian Oak performed while in the prime of his career, when he was the undisputed king of bodybuilding.

Seth Rollins defeats John Cena at WWE Summerslam

John Cena appeared to be marching towards a record-tying 16th WWE championship reign at the blockbuster WWE pay-per-view (PPV) Summerslam on Sunday August 23, but he quickly had his momentum zapped by PPV host Jon Stewart.

What Is A Calorie? -

A calorie is simply a measurement of energy. Specifically, it's the amount of energy needed to raise 1 gram of water 1 degree Celsius. However, that's not what you actually see on food labels. The Calorie—note the capital C—you see on a food label is actually a kilocalorie (kcal), or 1,000 calories, which is the amount of energy needed to raise 1 kilogram of water 1 degree Celsius. No, you don't need to start counting your calories and multiplying by 1,000. This information is really just to clarify the science and the different versions and meanings of the word. Just keep in mind that, when talking about food, we're talking about Calories, or kilocalories.

So You Want to Work in the Health and Fitness Field? How to Decide Your Undergraduate Health and Fitness Degree

So, while an exercise scientist may know how to squat, his or her skillset will be in the scientific methods used to answers questions he or she may come up with while doing research related to an aspect of exercise. Some people with an exercise science degree end up going to medical school with an advanced understanding of physiology and anatomy relative to their peers. Others go into things like personal training, fitness center management, and strength and conditioning. Exercise science degrees can also lead to jobs sports/exercise psychology, fitness writing, and group fitness. A large number of graduates also go into stress testing at cardiac rehabilitation centers. And, while everyone running cardiac stress tests might not be the world's best squatter, they are great at knowing the ins and outs of metabolic carts and EKGs. At the end of the day, exercise science is a great way to go if you want to have an “academic” education that will allow you to delve into many job areas related to exercise, sport, and fitness.

Meal routine helps lead to healthier diets, say researchers

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How to Get "Sex Lines"—in just 6 Moves

We asked Don Saladino, CPT and owner of Drive 495  in New York City, to share his favorite moves—and a workout routine—proven to define the area. Even better: These six exercises will hit your lower core without causing any harm to your back. Do the first three moves as one workout or at the end of your regular full-body routine . Do the last three moves on a separate day, again as one cohesive workout or as a finisher to your regular routine.

Fred Smalls: Road to the Olympia, Part 1

As I sat and listened, I thought to myself about Fred's words and how despite the success he had in bodybuilding, finding that fragile balance between confidence and uncertainty was still hung in the balance. Nevermind that he stood on a stage in front of thousands of people in tiny posing trunks, flexed, and danced with a smile on his face. What was often outside of his grasp in spite of the ability to do that, was confidence in himself, and the confidence to obtain the goals he desperately desired.

Super Costello Bros. Break Down Success

Mike and Tony Costello made their bones in the supplement industry back in the 1980s. What began as a grassroots operation in their father’s garage turned into Costello’s Health Distributors and, eventually, Optimum Nutrition, a multimillion-dollar sports supp powerhouse. In 2008, after more than two decades at the helm of ON, the Costellos decided to detach themselves from the company they built from the ground up. “Leaving Optimum Nutrition was a difficult decision that we didn’t take lightly,” Mike explains. “But the opportunity to exit came along…and we were ready to reap the rewards, but it was bittersweet.”

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