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  1. There is often a hot debate as to how many times should a person train their arms per week, especially when the goal is to gain maximal size As the saying goes, 'education is important but bigger biceps are more important', here's some crucial information for hitting the guns. So How Often Should You Train Your Arms If You Want Bigger Biceps? © YouTube Let's find out using a couple of studies. First, let's understand how many times do you need to train to see muscle grow at all? An observational study was done on amateur male bodybuilders with a survey that asked them how often they trained a muscle group per week. A whopping 69% of them trained using bro-splits aka '1 muscle group a day' and trained every muscle group just once a week. Whereas, 31% trained their muscle groups two to three times a week. [1] As it was a study done in male physique and for bodybuilding competitors, it shows that even training your arms once a week leads to muscle growth. Now, the question still remains- how many times should one lift for maximum gains? A meta-analysis (a study of studies) was done on this exact topic by Brad Schoenfeld in 2016. Schoenfeld and his colleagues looked at 10 studies and compared studies looking into 1 time per week training frequency vs. studies looking at 2-3x per week training frequencies. Their findings showed that there was plenty of evidence that suggested training more than 1x per week was more beneficial to maximize muscle growth. It showed that training 2-3 times per week resulted in approximately twice the growth in muscle from baseline (3.7% vs. 6.8%). The logical doubt one might have here may be that the groups doing it 2-3x were training more. The beauty of the studies included was that each of the groups, 1x vs. 2-3x per week had the same total workout volume, same exercises, and the same rest periods between sets. © YouTube The only difference being the number of times the muscle group was trained per week. Coming to the conclusion, how many times should you train your arms per week to maximize gains? The current evidence shows that you should at least train your arms directly 2x per week if your goal is to pump up those guns. Another takeaway is that you should be able to do something you can be consistent at. If you work your schedule smartly, you should be able to hit your arms 2x per week very easily. References: 1. https://www.ncbi.nlm.nih.gov/pubmed/22990567 2. https://www.ncbi.nlm.nih.gov/pubmed/27102172 Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  2. The world of cricket has witnessed some exceptional batting talents over the years. From Don Bradman, Sachin Tendulkar to now Virat Kohli; the gentleman's game has seen some brilliant batsmen rising through the ranks and dominating the sport like no other. While some showcased impeccable batting techniques, others caught everyone's eyes with their unorthodox approach with the willow. We saw Shivnarine Chanderpaul taking guard at a 90-degree-angle to the normal batting position. Then, there was Lance Klusener who became famous for his 'baseball-like' batting stance. More recently, Pakistan skipper Sarfraz Ahmed captured the imagination of cricket fans with his weird batting stance- one that has not been put to use by the right-hander ever. After missing out on a potential victory against Australia in the first Test, the Pakistani side was eager to put their best foot forward in the second match at Abu Dhabi. However, Nathan Lyon's spin wizardry proved a tad too much for the Pakistani middle-order. Reeling at 57/5, Pakistan were rescued by their captain who worked in tandem with Fakhar Zaman to stabilise the innings. Interesting batting stance from Sarfaraz Ahmed #PAKvAUS #Cricket pic.twitter.com/GK9vtG3quE — #PAKvAUS (@QHACricket) October 16, 2018 Leading from the front, Sarfraz played a valuable knock of 94 runs to aid Pakistan in testing times. But, despite his gritty knock, it was Sarfraz's unique batting stance that became the talking point on the social media. The right-hander, who was earlier seen batting with a normal stance, took wide of the crease, showing all of the three stumps visible to the bowler. @micheal_fergie @Mick_511 me at indoor — Stuart Mcdonald (@stewiemac21) October 16, 2018 Shows how confident he was today!!! Too bad that he and fakhar both fell in their 90's — Syed Naeem (@mrprince6969) October 16, 2018 Stance like this keeps the bowler guessing what to bowl to the batsma n. Reminds me of Abdul Razzaq as well #PakvAus #AusvPak — SirDonBradman (@BradmanSir) October 16, 2018 Sarfaraz looks really confident today and I don't know really how ! Guy has been under the pump for his batting and captaincy, Pakistan lose 4 quick wickets and he comes and bats like this Cut drive sweep flick everything Superb counterattack — Mav Sidharth (@SidharthMav) October 16, 2018 Playing with bowlers mind — Faisal rauf kasuri (@kasuri_faisal) October 17, 2018
  3. It's been 21 years since the classic Winamp media player was released for Windows, and it seems like the audio app will be making a return next year. It will be re-launching in the form of a mobile app that will be able to run all your music, podcasts and radio shows all in one place, according to TechCrunch. Radionomy's CEO Alexandre Saboundjian, the company that bought the application from AOL said: "There will be a completely new version next year, with the legacy of Winamp but a more complete listening experience. You can listen to the MP3s you may have at home, but also to the cloud, to podcasts, to streaming radio stations, to a playlist you perhaps have built.” © YouTube This new version of Winamp will be coming to both iOS and Android platforms while Winamp is already present in the Google Play Store. Having said that, the new version is expected to give a completely different experience and will also be updated on the desktop. Winamp faced tough competition from mobile apps that led to its decline, as most of its user base was on desktop computers. Saboundjian claims that the mobile app will have everything in one place as currently, mobile audio services are currently fractured and inconvenient. © Nullsoft As of now, there are no details as to what services would be a part of the Winamp app. It could work similarly to the Sonos app and provide services from different applications such as Spotify, Apple Music, Google Music Library and others. We can't wait to relive the good old glory days once the application is released and see what services the new application has to offer. For more information, stay tuned to MensXP Technology. Source: TechCrunch
  4. So, FIFA 19 has been out for a few days now, and I just came across my first opponent with a 90+ rated squad. How do these guys do it? I mean, we all know how they do it, but why? What's the fun in spending cash, buying FIFA points and opening pack after pack until you get a 90+ rated player? That's no fun, is it? © EA Sports Grinding your way to the top is far more exhilarating. Plus, you relish each victory on Division Rivals a lot more when you know you've earned every single player in your team. Yes, there's a little luck involved with packs but you've earned every pack instead of buying them, so it still counts. Anyway, nobody really cares about the experience, it's all about making 500,000 coins, isn't it? Everyone has a favourite player(s) and we want to buy them as soon as possible. Favourites like Eden Hazard, Neymar Jr., Cristiano Ronaldo and Lionel Messi aren't cheap, though. So, unless your favourite player is Inter Milan's LB Dalbert, you're going to need some cash before you can afford any of them. Luckily, we're here to help. © EA Sports Buy low, sell high. That's how any market works, right? But, how do you know when a player is at his lowest? Unless your brain works at 2 GB per second, there's no way you're going to be able to remember the value of every single player in the game. Luckily, there's a website that can help you out. I won't name it here because they aren't paying us but it has something to do with football and bins. Now, on to the tips: Budget Players Initially, you won't have too many coins, so investing in 10k-20k players is going to be difficult. So, what you need to do instead, is focus on players that are worth less than 1000 coins. The Premier League is a gold mine for this. It is the most popular league in the world, after all. So, why not make the most of it? The most important thing to remember while buying players, is their discard value. Discard value is the amount you can quickly sell a player for. Rare gold players have a discard value of around 600 coins. Common gold cards have a discard value of 300 coins or so. Try to get cards as close to this value as possible. © EA Sports As for selling, list them for a 200-300 coin profit right away. Don't wait for their value to skyrocket. It's not happening! Keep the FIFA transaction fee in mind too. That 5% can prove to be quite detrimental to your endeavour. Always account for it when selling. Think of it this way, a 200 coin profit on 10 unpopular Premier League players worth 800 coins is way better than a 2000 coin profit on Dele Alli. Why? The FIFA transaction fee on selling 10000 coins worth of players is 500 coins, while you'd have to pay 1500 in transaction fees for Dele Alli, who costs 30000 coins. Weekly Rewards Choosing the right rewards is very important too when you're trying to make millions. The first question you need to ask yourself is, what is my main objective? Do you want to build a great squad or make 500,000 coins? If you want to make 500,000 coins, always go for the coin rewards. There's always a risk associated with packs and you don't want that. Take the coins. Live stress-free! © EA Sports Yes, it can get hard with so many streamers posting videos of themselves opening packs and getting Cristiano Ronaldo. But, how many packs did they have to open to get him? Think about it. I've opened around 50 packs since I got the game, and the best player I've got so far is Riyad Mahrez (Untradeable). What a waste! Luckily, they were all earned. I should have gone for the coins! Coin Boosts When you press the R3 button on your PS controller, you'll get taken to a market of sorts where you can use the FIFA XP you've gathered over the years to get additional rewards. There are some 86+ players available on loan here but what should interest you the most are the coins boosts. These are extra coins you get for every time you play a match. There are 75000 worth of coins you can get through the various coin boosts available here. Don't forget them! © EA Sports Sniping This is a method most streamers use to make coins. I've tried it out a few times but have never been successful. What people do is find the lowest cost at which a popular player is selling and then set their max buy now price, lower than that. It's difficult to snipe a player but if you do, there's good money to be made there. Personally though, it's too much effort and I don't have that much time to waste, so I give this method a pass. Squad Building Challenges The last piece of advice I have for you today is quite simple really! Don't waste your time with the SBCs. Unless you're doing an SBC to get a particular player reward, ignore it. There's no point spending 20000-30000 coins on an SBC and then the best card you get out of the rewards, is a Santi Cazorla. You'll feel like breaking your remote. Don't waste your time! © EA Sports You thought making 500,000 coins was going to be easy? Hahahaha. There's no magic trick that can get you there. There are no secret trades you can make. It takes time and effort. You'll have to play for at least 3-4 hours Monday to Friday plus 8-9 hours on Saturday and Sunday. Here's a breakup of the coins you can expect to earn this way: Squad Battles – Elite 1 – 30000 Coins + 2 Mega Packs (Hoping for 20000 worth of value.) Division Rivals – Division 5/Rank I – 58000 coins Coin Boost – 75000 coins Playing matches – 125000 coins Weekend League –Gold 1 (20 wins) – 50000 coins + 2 Jumbo Rare Players Pack/2 Player Pick Special Items (Around 50000 coins from this hopefully) Apart from this, you can trade using the above tips and earn around 100000 coins in a week. Who knew making your first 500,000 coins was this easy? You might just get lucky and pack an 89+ card which is just an added bonus! Unless it's David Silva. :/
  5. It has just been two days into 'Bigg Boss 12' and the situation is already heating up. Today's episode has something that will leave you entertained to the fullest and we have all the details. We will see ex-cricketer Sreesanth failing to meet the given task by BB, which will eventually get cancelled because of his casual attitude. This will turn all housemates against him and soon, he will threaten to leave the house. © Colors “When it was Sreesanth's turn in the task, he sat down on the panel with Sourabh Mehta and Shivashish Mishra. Seeming quite disinterested, he refused to carry on the debate. Even after being prodded by the housemates and warned by Bigg Boss, he refused to utter a word. Bigg Boss then called off the task. The moderators Shilpa Shinde and Karan Patel also looked furious at Sreesanth's unsporting attitude,” Indian Express quoted a source. View this post on Instagram Socha tha karenge jodiyon ko all-out, but @sreesanthnair36 ne task se kiya walk out. BB conference mein aaj raat hoga ek naya dhamaka! Make sure you tune in at 9 PM. #BiggBoss12 #BB12 A post shared by Colors TV (@colorstv) on Sep 18, 2018 at 2:02am PDT The entire development disappointed the housemates. It is also being said that the Khan Sisters – Saba and Somi will get into a verbal fight with him, which is only bound to make things worse. Acting as the pacifiers, Karanvir Bohra and Dipika Kakar will try to step in and explain Sree how the tasks are important in 'Bigg Boss'. View this post on Instagram He's definitely got both the swag and style! Catch cricketer @sreesanthnair36's mind-blowing entry only on #BB12â â . @BeingSalmanKhan #BiggBoss12â â A post shared by Colors TV (@colorstv) on Sep 16, 2018 at 10:49am PDT “Feeling irritated by the contestants' taunts, Sreesanth will threaten to leave the show. He will say that he cannot judge people in a couple of days. And if such tasks are going to be a part of the game, he wouldn't like to play it. He will also show his displeasure at being blamed by the housemates,” the source added. © Colors The show has just begun and things are already turning pretty intense. Sreesanth is controversy's favourite child and it will be interesting to see if he lands in a worse situation or play smart to survive the game. How far do you think he will go?
  6. Marvel superheroes have joined forces, not to fight Thanos, but bring a smile on the face of a young boy named Josh. Australia's 17-year-old Josh has been battling with Leukemia since he was 5. Two years ago, he was diagnosed with glioblastoma. Unfortunately, according to his doctors, Josh has barely a few months left to live. © Twitter Josh is a huge fan of Marvel superheroes, particularly Deadpool and to fulfil his dying wish, his mother, friends and other family members started a campaign, asking his favourite heroes to send him a message and looks like their prayers have been answered. PLEASE SHARE THE HELL OUT OF THIS! He only has a couple of months to live, we need to make his wish come true before it's too late ð°â¤ï¸ pic.twitter.com/R3wPqahE8r — KrissieCosplay (@KrissieCosplay) August 12, 2018 Ryan Reynolds, who's known for his goofy and funny side, was quick to respond to the request made by Josh's family and sent this heartwarming message on behalf of Uncle Deadpool, "I know that you're a Deadpool fan and a superhero fan and I think that's amazing. I also think that's kinda funny, for one particular reason..." I'm already in touch with Josh and his family. Thanks! — Ryan Reynolds (@VancityReynolds) August 13, 2018 He further said, "After hearing about you and hearing about your story and everything that you're going through, you know, I think it's pretty much a fact that you have more courage and more strength in your pinky finger than any superhero does in their entire body." Such a special man with a huge heart thank you @VancityReynolds josh loves you so much for brightening up his days. Everyone please let's get more @chrishemsworth @RobertDowneyJr @MarkRuffalo @MargotRobbie @TheRock pic.twitter.com/7FulT1Zh1P — BraveheartJosh (@josh_braveheart) August 21, 2018 Soon, other Marvel superheroes like Hugh Jackman, Tom Holland, Chris Pratt and Chris Evans; followed Reynolds' lead and sent their best wishes to Josh. Massive thanks to @RealHughJackman for putting a smile on my brave sons face, what a legend pic.twitter.com/gEmxQ7OqVU — BraveheartJosh (@josh_braveheart) August 15, 2018 Ok guys now we need more messages of support for my hero please. @RobertDowneyJr @MargotRobbie @chrishemsworth @SamuelLJackson @TheSlyStallone @MarkRuffalo and anyone else you may have any contacts with please pic.twitter.com/UIPsPab9De — BraveheartJosh (@josh_braveheart) August 20, 2018 Amazing beautiful man. Please support josh with more videos from celebrities please. @CharlizeAfrica @SamuelLJackson @RobertDowneyJr @MarkRuffalo @MargotRobbie @chrishemsworth @TheRock @JonahHill pic.twitter.com/Hpk8uvL9YR — BraveheartJosh (@josh_braveheart) August 21, 2018 Awesome stuff thank you so much @TomHolland1996 please everyone let's get more to brighten josh's days up please @chrishemsworth @RobertDowneyJr @MarkRuffalo @MargotRobbie @TheSlyStallone @SamuelLJackson @DrakeBell @AnthonyHopkins @MarvelStudios @TheRock @JonahHill @amyschumer pic.twitter.com/apQ5IlfiYC — BraveheartJosh (@josh_braveheart) August 21, 2018 This isn't the first time that these on-screen superheroes went an extra mile for their fans. Earlier this year, Chris Evans and Ryan Reynolds responded to the request of a young boy who wanted a greeting from his favourite superheroes. It is heartwarming to see how all these actors turned into real-life superheroes, just to bring a smile on their young fans' faces.
  7. Some people wait for movies or series to release, people like me wait for food to be delivered, some have been waiting for 'achhe din', and then there are iPhone lovers whose sole purpose in life is to wait for the next iPhone model to drop in the market. There has always been some kind of infectious air around iPhones that draws people towards it. Seriously, who doesn't dream of taking out an iPhone to click selfies or just casually check the time? Despite getting a tough competition from companies that are offering more features at a considerably lower price, Apple continues to rule the market and every buyer's heart irrespective of its cost. Pexels Talking about its price, affordability has always been a matter of concern and funny memes. In India, the basic model of iPhone X is priced between Rs 89,000 and Rs 1,02,000 and unless you earn so and so lakhs per month, you will have to work for a couple of months to purchase one. But, thanks to a Swiss financial company named UBS and their interesting research, we now know that we need to move to Zurich or New York soon because it takes less than a week to own an iPhone there. UBS This research was to find out the cost of living and average salaries of people, and that's how we came to know how many days one has to work to own an iPhone, across the world. Here's the complete list - Zurich (4.7 working days), New York (6.7 Working Days), Auckland (8.6), Hong Kong (9.4), Munich (10.1) London (11.3), Helsinki (11.8), Tel Aviv (12.7), Dubai (13.4), Panama City (18.7), Johannesburg (36.4 Working Days), Moscow (37.3 Working Days), Beijing (39.3), Lima (48.2), Nairobi (72.2), Lagos (133.3). While Zurich tops the list with 4.7 working days, India is nowhere to be seen. So folks, let's go back to laughing at the "iPhone = cost of a kidney" jokes while calculating how many decades it will take us to own one. Source: Times Now
  8. The Galaxy Note 9 launch is right around the corner and it seems like we can finally get a good glimpse of the upcoming smartphone. However, Samsung New Zealand put up the official intro video of the Galaxy Note 9 by accident, and we got to see the smartphone in all its glory. © Twitter The video was put on YouTube by mistake, which reveals the phone and the S Pen. The video shows off the blue variant with the gold/yellow S Pen. The video also tells us that the smartphone will come in a 512GB internal storage variant and can be further expanded by another 512GB via the microSD slot. This will make the smartphone capable of storing 1TB of data. As of now, it is not completely clear whether this variant will have 8GB of RAM, even though it looks likely. The video does not mention Bluetooth connectivity for the S Pen, as the video only shows us the stylus' ability to write on the display even when the phone is locked. © YouTube The Galaxy Note 9 announcement is only six days away and we know almost everything about the smartphone that is about to launch. Of course, this ruins Samsung's plans to surprise us with the new flagship device, however, one can never predict what the company has in store for its fans. The video was obviously taken down by the company, however, you can a look at a re-uploaded video below:
  9. An accountability court on Saturday, July 21, 2018, accepted the National Accountability Bureau's request for a 14-day extension of the physical remand of senior bureaucrat Fawad Hasan Fawad. Photo: File LAHORE: An accountability court on Saturday...
  10. Representational photograph. NEW DELHI: Indian police have arrested the owner of a guesthouse and its manager after a woman alleged she was drugged and raped by some 40 men over four days, an official said Friday.The incident is the latest in a...
  11. Security officials gather at the site of a suicide bombing at an election rally in Peshawar on July 10, 2018. Photo: AFP In the last seven days, four attacks have targeted election candidates resulting in at least 154 deaths while over 200 people...
  12. Heat waves can sap productivity by slowing down thinking, even in the young and healthy, a small study suggests.Harvard researchers found that during a summer heat wave, students living in dorms without air conditioning consistently scored lower on...
  13. ISLAMABAD: Pakistan Peoples Party (PPP) Senator Sherry Rehman Wednesday said that she was being followed by two suspicious cars for the past two days.Speaking on the floor of the Senate, the PPP senator warned that if her surveillance wasn't...