Archive | January, 2018

Ways to Lose Muscle Mass on Purpose

Is It Politically Incorrect To Say “Lose Muscle on Purpose”?

You always hear people say slim down. I am as much to blame as the next person. For the most part, it is something that people don’t like to face head on. For some, it makes perfect sense for them to try to lose muscle because they want to.

Isn’t As Much Muscle As Possible Supposed To Be Gained?

Losing weight, or losing fat is always being talked about, but never losing muscle. People always seem to view losing muscle mass in a negative light. Actually, by following what the mainstream media says, gaining muscle is much better than losing muscle…but is that always the case?

Nine Years Ago, I Lost Over 25 Pounds of Muscle

I spent over 12 years attempting to get as big as I could through working out. I couldn’t find clothes that fit right, I felt heavy and slow, and I was tired of carrying around all of the extra weight. I also came to the realization that I really didn’t look good, and as big as I was, it seemed like I was trying too hard. I slimmed down in about a year. Now that I have less muscle to lug around, these last nine years I have felt and looked better than ever. Here is the way that I accomplished this:

All Direct Resistance Training on My Legs Was Cut Out

Since I always thought it very important to train my lower body as well as my upper, this decision was difficult for me to make. When you have large legs, just about any kind of resistance style exercise will allow you to maintain that size. I did lunges, and used light weights. Low rep training was also tried. For the most part, low rep training isn’t known to enhance the size of muscle a lot, but when it comes to legs, one has to be careful.

The Best Way To Lose Muscle is Through Marathon Cardio

Marathon Cardio is what needs to be done to begin to lose muscle mass. By doing steady state cardio, in a medium to high intensity on a treadmill for a long time period, this is known as marathon cardio. Try for 45-60 minutes at the fastest pace you can do safely for that long. Boxers use marathon cardio to “make weight” for an upcoming match. It is really referred to as road work, but it is very high intensity running for a long time period.

The Process is Faster With Less Calories Being Consumed

By consuming less calories during this time period, you can really see results faster, just don’t over do it. It is great to eat less calories anyway sometimes during the year, so that your body can detox, and your digestive system can have a little bit if a break. Just don’t eat anything before you begin to workout, and not right after exercising either, you should wait about 1-2 hours before you eat anything.

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What Muscles Are Used in Olympic Weightlifting?

If you want an answer to this question, just ask an Olympic Weightlifter, and they’ll tell you… Every Muscle!

When you’re lifting, every muscle and every part of the body is called into play. Olympic Weightlifting is not about specific muscles. It’s all about athletic performance, power development, and whole body strength.

If we had to narrow it down, you could say that the following muscles play the biggest part in the process of Olympic Weightlifting:

  • Hamstrings
  • Quads
  • Glutes
  • Back Traps
  • Shoulders

Olympic weightlifters do tend to build muscle strength and size, especially in the legs and back. But, they build strength in their legs through the squats that they do during the lifting process. The muscles in the back are used as stabilizers during the process.

If you consider the training that Olympic weightlifters go through, that’s probably where most of the muscle is built overall. Practicing the snatch and the clean and jerk will definitely work some muscle groups. But, a weightlifter at this level will be doing considerable training other than pure lifting.

It’s common for weightlifters in smaller weight classes to be strong, but not huge. Some professional bodybuilders will be bigger than them. On the other hand, at the top of the weight classes, those guys can be massive. But again, consider that size is not the goal here, overall strength is.

Momentum and use of joints are a vital part of completing a lift. These are even more important for Olympic weightlifters than other types of competitive lifting. During the lift, the ankles, knees, and hips have to work in conjunction with the muscles or the life will fail. Momentum and speed are essential. The heavier the weight the longer it will take to lift it. It’s lack of speed and momentum that will be more likely to cause the lift to fail.

Trying to use Olympic weightlifting as a means of body building is a mistake. It’s just not going to focus on individual muscle and muscle groups like other types of weight training and lifting will. If you are looking to improve flexibility, speed, and overall strength, then you should consider it. It’s also going to lend strength to your cardiovascular system.

Many people think that Olympic weightlifting is dangerous and on the fringe. You have to follow safety precautions, just like you do with any other sort of training or lifting. But, it can be quite rewarding as the goals are definite and challenging.

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Muscle Loss With Aging (Sarcopenia) Treatment, Recommendations, and Market Size

After a person reaches age thirty, he or she can expect gradual muscle tissue loss called sarcopenia to slowly set in. The term “sarcopenia,” which derives from the Latin roots “sarco” for muscle and “penia” for wasting, is the natural and progressive loss of muscle fiber due to aging. Every person aged thirty and above has sarcopenia to some degree.

Sarcopenia and osteoporosis are related and often occur simultaneously, because use of the body’s muscles provides the mechanical stress needed to put pressure on the skeletal structure and maintain bone mass. Inactivity leads to loss of both muscle mass and bone mass and can put older adults on a downward health spiral that is exacerbated by surgery, traumatic accidents, or even illnesses that cause prolonged rest.

Fat storage also plays a role in sarcopenia and thus osteoporosis as well. If muscle tissue is marbled with fat, it will be less strong than lean muscle tissue. Muscle function is inversely related to increases in intermuscular adipose tissue (IMAT), which may be just as insidious as visceral fat, the abdominal “spare tire” that increases the risk of diabetes, heart disease and early death. Excessive fat storage in muscles can be a sign of systemic inflammation. Researchers at the University of Utah’s Health Sciences Center’s Skeletal Muscle Exercise Research Facility are trying to find the connection between sarcopenia and chronic systemic inflammation, which is increasingly recognized as the root cause of all degenerative diseases.

Aging translates into a loss of muscle mass, loss of muscle function, and possible infiltration of fat into the muscle tissue. Yet the University of Utah researchers now have evidence that what we have long attributed to aging may be due to inactivity. That possibility raises interesting questions such as “is the loss of muscle mass preventable with more activity?,” and “is the loss of muscle mass reversible with more activity?” Intermuscular fat no doubt reduces strength as the fat literally gets in the way of blood vessel and nerve functions in the muscle tissue. But researchers are continuing to see if some inflammatory factor also connects IMAT and sarcopenia.

To combat the effects of sarcopenia, middle-aged adults will benefit most from a workout that emphasizes strength building and weight-bearing exercises. To combat the overall loss of energy effects with aging, adults need exercise routines that build endurance, instead of those requiring quick bursts of energy. Combining these elements would yield an exercise routine that incorporates, e.g., walking long distances (one mile or more) or using the treadmill and also some days set aside for lifting weights. Walking can maintain one’s fitness level, but walking will not enable a person to recover muscle mass from a prolonged absence of exercise due to illness or inactivity. Developing strength requires resistance training and weight-bearing exercise — not just the physical activity of walking. Strength reserves need to be built in a wellness environment.

Around age forty-five, most people first experience the onset of aging: energy levels go down, it takes more effort to do physically demanding work, and it takes longer to recover from sickness. As a whole the older population tends to neglect their bodies. It is difficult to instill a health and fitness ethic in older adults if they have not developed life-long habits of daily exercise. The best regimens will strike a balance between exercises in cardio-respiratory, endurance, strength, balance, and flexibility. The more a person ages, the more his or her body needs exercise.

The resistance exercises should target the primary muscles of the legs, trunk, and arms. Initial sessions should start out at a moderately low level of effort, with progressive increases in weight loads and difficulty over time. For those without fitness center memberships, these exercises need not require large and expensive machines as body weight, stretch cords, and dumbbells will generally suffice. Performing push ups on (carpeted) stairs at home is an excellent way to build or maintain pectoral, bicep, tricep, and shoulder muscles as well as tighten the abdominal core.

Yet despite these home conveniences, Americans do not get enough exercise and instead have a sedentary lifestyle, which is often the first step in a vicious cycle. Unless people stay active, particularly senior citizens, their joints, which already are losing their density and becoming more vulnerable to breakage over time, will grow stiffer, making movement even more difficult. Prolonged rest will also lead to a decline in aerobic capacity, and thus people become easily fatigued. People usually experience a rapid deterioration in muscle mass and energy levels in their mid-sixties.

Muscle protein production begins to slow down naturally in people when they age. Both the age at onset for muscle protein production decline as well as the rate of decline will depend on genetics as well as the level of physical activity. We know muscle fibers decline with age and that fewer muscle fibers translate into reduced muscle capacity. Thus the stage is set for muscles to become fatigued more easily and for sarcopenia.

While weight-bearing exercise is the most important treatment for sarcopenia, a recent study published in the journal Clinical Nutrition shows that the amino acid leucine may improve muscle protein synthesis and combat the onset of sarcopenia. I personally consume 4 or 5 glasses of whey protein isolate shakes (combined with water, not milk), and each 25 g scoop of whey protein isolate powder contains 2200 mg of Leucine. Drinking whey protein isolate is an effective of way of obtaining the body’s daily need for Leucine.

A 2004 study in the Journal of the American Geriatrics Society looked at sarcopenia in the United States and determined the estimated direct healthcare cost attributable to sarcopenia in the United States in 2000 was $18.5 billion ($10.8 billion in men, $7.7 billion in women). The excess healthcare expenditures were $860 for every sarcopenic man and $933 for every sarcopenic woman. The study suggested a 10% reduction in sarcopenia prevalence would result in savings of $1.1 billion (dollars adjusted to 2000 rate) per year in healthcare costs. Therefore, aging adults have both health reasons and financial reasons to take steps now to combat sarcopenia.

But companiesandmarkets.com estimated the market size of sarcopenic drug therapies to be just $10 million. The low valuation of the potential drug market comes from the fact that drug therapy is not recommended as a first-line treatment for sarcopenia. At present, no drug has been approved for treating sarcopenia. The current competitive environment comprises only generic and off-label drugs such as testosterone, estrogen, and growth hormones. There are no promising drugs in the late stages of any pharmaceutical firm’s pipeline for treatment of sarcopenia. Thus, we would not expect new drugs for sarcopenia to reach the market until after 2018. Instead, the market value for this therapeutic area will remain low due to competition from generic forms of hormones that cost as little as $20 for a monthly supply.

Yet despite that low market assessment, the pharmaceutical industry is slowly developing therapies for sarcopenia. GlaxoSmithKline, GTx, Inc., Five Prime Therapeutics, Inc., are all focused on developing selective androgen receptor modulators (SARMs), a new class of drugs with the potential to prevent and treat muscle wasting in patients with cancer, and other musculoskeletal wasting or muscle loss conditions, including chronic sarcopenia (age related muscle loss). In fact, GSK and Five Prime Therapeutics have a collaboration agreement. Similarly, Radius Health, Inc., received a patent on its SARM candidate drug. But I am most interested in Betagenon AB and Baltic Bio AB collaboration to produce a new pipeline drug (currently named “0304”) that activates AMPK, metabolizes fat as heat energy rather than storing it, and has been shown to reverse sarcopenia in lab rat experiments.

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Penis Rash From the Gym: Work Out Without the Itch

Working out at the gym – now that’s something that makes a guy feel good! Sure, there’s sweat and effort, but it pays off when a guy looks in the mirror and sees the results. (And it helps that a guy’s partners like to see the results, too.) What isn’t so positive is when a guy ends up with a little penis rash from his visits to the gym. Since penis health should never be sacrificed for getting buffed, it pays to take steps to prevent a penis rash from the gym (and to treat it if one sneaks in anyway).

Not unusual

It’s no surprise that a penis rash sometimes crops up among gym rats (or even just the guy who occasionally stops in for a workout). The physical outlay, whether from taking a yoga class, hitting the weights or spending time on a bike, brings about sweat, and sweat encourages bacteria. In addition, some men with very sensitive penis skin can get rashy just from exposure to too much heat. And of course there’s the problem of germs, bacteria and fungi brought onto the premises by other gym residents.

Tips

So the conditions are ripe for penis rash development. What are some steps a guy can take to help protect his penis?

– Use towels. Nowadays, most gyms are generous in making available a large supply of fresh, clean towels and guys need to use them. (If towels aren’t supplied by the gym, a guy needs to be sure to bring his own.) Many men use these towels to wipe down machines after they have used them, which is good; but they also need to wipe them down before use – just in case the previous guy wasn’t so thoughtful or missed some sweaty residue.

But it isn’t enough to use those towels when on the gym floor. Be sure to use them in the locker room, too. Lay one down on the bench before sitting, especially after removing clothes. And guys who like to relax in the sauna or steam room in the nude should definitely bring a towel and sit on that. With all the bare feet in locker rooms, any guy with athlete’s foot may be accidentally spreading his fungus around the area – and that’s the same fungus that causes jock itch.

– Be selfish. We’re taught as children that sharing is important, but it’s okay to be a little selfish when it comes to the gym. If a man lends a guy a towel, it might come back with a fungus on it. Let some dude borrow that razor and the owner may regret it – especially if he decides to do a little manscaping with it later on and end up with a rash. Even something as seemingly harmless as sharing soap can be problematic; guys with sensitive skin can develop an allergic reaction to skin cells left on the cleanser. Never borrow another guy’s jock or underwear; that’s just begging for a penis rash!

– Keep fresh. A man shouldn’t start his workout in that same t-shirt and shorts he wore to mow the lawn or rake the leaves. Starting off with sweaty clothing, especially clingy underwear and shorts, will increase the rash potential at the gym. Use fresh clothes for the workout and bring along another set of fresh clothes (including underwear) for after the shower – and be sure to dry the man-parts off thoroughly after showering.

A guy will also be less likely to pick up a penis rash at the gym if his manhood is kept in tiptop shape. Regular use of a top notch penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin) can help. Definitely select a crème that includes vitamin A. Also known as retinol, vitamin A has fierce antibacterial properties that attack the bacteria that thrive in dark, warm, moist places. The crème should also include a combination of moisturizers, such as natural Shea butter and vitamin E, which can lock-in the healthy moisturizing oils that keep skin from becoming chapped and prone to rashiness.

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John Wall Dunking Or How to Add 10 Inches to Your Vertical Jump

Did you see John Wall dunking on former NBA-All-Star Jerry Stackhouse? What about his between-the-legs-dunk in the City of Palms Dunk Contest? In case you didn’t know, John Wall, the #1 NBA Draft Pick of 2010, has a 39-inch vertical (his maximum vertical reach was 11′ 8.5″; pre draft measurements).

Now if you want to improve your vertical it’s important to understand that it’s something you have to work on separately. For example playing as much basketball as you can won’t help – quite the contrary! It might even have a negative effect on your vertical jump. The reason is because this way you only train your “jumping endurance”.

But in order to maximize your vertical you need to work on your “jumping explosion”. Exercises designed to improve your jumping explosion are different from conventional ones like squats and calf raises: you have to do them very fast and at a high intensity.

It’s all about the quality, not quantity and intensity, not the amount of repetition. The key rule here is to do as many repetitions as you can at maximum speed. Believe it or not: rest is a key element in vertical jump training. Your muscles need a lot of time to recover. That’s why you should never do vertical workouts two days after another. A period of recovery (24-48 hours) is extremely important.

There are two other things you need to keep an eye on: stretching and nutrition. Make sure to stretch before (briefly) and after each workout. Stretching keeps your muscles flexible so that they can exert maximum force.

Apart from rest, your muscles need protein (for example eggs, chicken breast, turkey, beef, fish, shellfish) and magnesium to grow. However, keep in mind that you shouldn’t take more calories to you as you burn during the day. Otherwise you will gain weight which will slow down your progress dramatically.

For a concrete vertical program, I recommend the Jump Manual – it’s simply the best vertical training program available today – with concrete exercises, week charts, videos and more.

P.S. John Wall first dunked at the age of 14 (his listed height now is 6 ft. 4 in. (193 cm); weight 195 lbs (88 kg)).

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How to Get Huge Biceps? My Arms Were Tiny Until I Discovered The Trick

This is the question that most people ask after watching the professionals in the magazines and on bodybuilding websites. The methods and principles that can help you get huge biceps are easy when you read about them, but the truth is that big biceps don’t come about just by reading about them. To get big biceps, focus on the workouts. Here are a few things to remember about your bicep training.

Lift heavy

That is the first thing you need to do to get huge biceps. You cannot get massive biceps by following your normal training routine. One mistake most people make is to assume that by doing more reps with their current weight they can improve on their biceps size. That cannot be. You only maintain the current size of your biceps. You should lift heavier weights even if that will mean doing fewer reps.

Vary your training

If you want to know how to get huge arms, you need to mix things up. If you do the same exercise for a long time, your body gets used to the routines and no changes are produced. You need to vary the way you do the exercises. Some professionals advise that you only train your biceps once or twice a week. Make sure that you pack the weights enough when doing the biceps exercises. You must also change the order in which you do the individual biceps exercises.

Be smart in your training

To get huge biceps, you must be smart about your training program. There are certain things you can do to make your training ineffective. Make sure you train your back not earlier than 48 hours before and after training your biceps. The biceps are secondary muscles to the back muscles. To get massive biceps, do the toughest exercises at the start of your training.

Don’t overtrain

People who want to get huge biceps tend to think that they must overtrain to achieve their aims. Overtraining will rather damage your biceps. It is not good to train your biceps when they hurt; doing that will lead to damage to the muscle fibers. There is the need to give your body enough rest after training to grow the stimulated muscles.

Eat well

This should be the basic of all bodybuilding principles. Your body needs nutrients to grow the muscles. If you want to get huge biceps, then you should eat the right kind of food in the right quantities. Proteins are needed to get giant biceps.

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Benefits and Kinds of Dumbbell Shrugs

If you are into weight training, you probably are into neck training as well. You probably would like to build strong traps as well. After all, a thick neck needs giant traps to support it. Along with a good neck program, you need to have a great trapezius workout as well. A good traps workout has to include dumbbell shrugs. When it comes to building your traps, these shrugs offer wider options than barbell shrugs.

What are the Benefits of Dumbbell Shrugs?

When it comes to trap workouts, these shrugs offer the following benefits: 1. It allows individual trapezius isolation, so you can concentrate on growing your traps better. 2. It allows for better movement. You can hold or position the dumbbells outside or in front your thighs or even behind your body. 3. It offers greater or wider range of motion. 4. It allows you to “run the rack” upwards or downwards.

Two Kinds of Dumbbell Shrugs

When it comes to these shrugs, you can consider two versions: the normal and alternative version.

The normal version is typically performed exactly the way you would do a barbell shrug. To do this, you need to hold a pair of barbells. While keeping both the arms straight, slowly raise the barbells towards the ears and then once it reaches your ear, return to the original position. The sets, reps and progression for this are 20, 10, 8, 6 and 6. Do this once a week.

This is definitely great for beginners, but if you would like a better version, a version that allows for better range of motion and traps workout, you should consider the alternate version. This version allows you to perform the exercise while on your knees. This is great if you are suffering from back pain or other back troubles. When you perform this while on your knees, you put lesser strain on your back.

To do this, you need to hold your dumbbells outside your legs. Make sure that you have your palms facing towards each other. This is what you call a neutral grip. Unlike the normal version, this version is geared towards isolation of trapezius muscles. You need to focus on raising one shoulder and then squeezing your trap by trying to touch the barbell to your ear. While you are shrugging one shoulder, the other shoulder should remain motionless while you are doing your routine. Sets, reps and progression for this are 12, 8, 8, 6 and 20 on both sides. Do this once a week.

In order to maximize your training, make sure to keep your chin always tucked towards the chin. Look at yourself in the mirror while doing dumbbell shrugs.

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The Scarsdale Diet Program’s Easy Protein Bread Recipe

If you have committed yourself to the Scarsdale Diet programs, you have found then that the protein bread is an important part of the diet regimen. Many who are following the Scarsdale Diet program’s method of weight loss either cannot find the protein bread in their local grocery, or are paying high prices at gourmet grocers for the bread. Here is a simple (but exceptionally good tasting) recipe for the bread.

Scarsdale Diet Program’s Protein Bread

Ingredients:

One-cup warm water

One tablespoon dry yeast

½ teaspoon salt

One-teaspoon sugar

½ teaspoon apple cider vinegar

½ cup soy flour

¼ cup gluten flour (gluten flour has much fewer carbohydrates than regular flour. You can substitute high gluten bread flour if you cannot find gluten flour.)

1 ½ cups whole wheat flour.

Place water in a medium mixing bowl. Sprinkle dry yeast into to bowl and let stand until yeast dissolves (five minutes or so). Add salt, sugar, and vinegar to bowl. Mix well.

Sift together soy and gluten flours together. Slowly add to the yeast mixture in the bowl.

Sift whole wheat flour and add it to mixture in bowl. Turn mixture slowly until dough sticks together (and not to sides of bowl). If you have a mixer or food processor that has dough hooks, these help tremendously with the mixing.

Lightly flour a board or other surface. Scoop dough into ball with floured hands and place on surface. Knead for five minutes until dough is smooth and elastic.

Place into small bread pan that has been sprayed with nonstick spray. Adjust dough to fit shape of pan (loaf shape). Do not try to touch dough all the way to sides of pan. Cover with slightly dampened towel and set in a warm place (free from drafts) to rise. Let rise for two to three hours until dough has at least doubled in size and reaches top of bread pan.

Preheat oven to 325 degrees.

Bake bread in preheated oven for one hour or until light golden brown.

The Scarsdale diet program’s bread will be much denser than regular bread. Cut into thin slices. Keep unused portion in refrigerator.

In order to keep your Scarsdale diet program’s bread longer (or if you would like to make multiple loaves ahead of time); you can double wrap the loaves in plastic (after you slice them thinly); and store them in the freezer. Take what you want out of the freezer, as you need it while following the Scarsdale diet programs.

Toasting the bread before consumption when on the Scarsdale diet programs makes the bread more palatable and easier to eat (the dense bread can be a bit dry and chewy).

If making your own bread is not for you; you can find some low cost options at the grocery. You should look for low fat/ low carb options that are whole wheat (never white) bread. You will lose the most weight on the Scarsdale Diet program’s bread by choosing a bread that has greater than 4 grams of protein and less than 12 grams of carbohydrates.

The Scarsdale diet program’s protein bread is an integral part of the diet. In order to achieve optimum weight loss while on Scarsdale diet programs, you will need to make or purchase the protein bread. The recipe offered here is relatively easy and you will not need a lot of prior baking experience.

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5 Exercises That Will Build Gladiator-Like Strength For Golf

Now we all know that power is of vital importance for not only hitting the ball a long way, but also for injury prevention and consistency of swinging, but some people still just don’t get how important building strength is to developing power.

Strength is to power what the rendering is for a house. Without it, you can never build the house to its full potential, and even if you tried, you would fail. Strength is the foundation from which to build power.

It’s because of this reason that we value the building of strength so highly in developing world class golfing athletes – because we know the strength level of an athlete directly correlates with their power output.

So without further ado, here is our list of exercises that will develop a solid base of strength for you.

1) Squat

Target Muscles – Quads, Glutes, Hamstring, Spinal Erectors

The squat has been called ‘The King Of All Exercises’. This is due to the unparalleled gains in strength and power that people have seen whilst using this exercise. Like all of the movements on this list, the squat is a compound movement, meaning that it uses multiple muscles at once (which is how the body was designed to function), and more importantly for golfers, provides us with a lot of improvements hip and leg strength/power.

Why is this important to golfers? Because your power in a golf swing is generated, through the ground, from the hips and legs first. This contradicts the widely spread belief that to increase swing power you need to develop strength in your arms so that you can ‘swing faster’.

Developing lower body strength, whilst still maintaining flexibility & mobility should be the primary aim for a golfer, and the squat will provide us with all of the above.

2) Deadlift

Target Muscles – Glutes, Hamstrings, Quads, Upper Back, Spinal Erectors

I love deadlifts. What’s not to love? With deadlifts you get a total body movement that you can load heavy, can’t cheat on (as you can in the squat), provides you with a lot of hip strength (something that almost everyone lacks), challenges your core, and develops grip strength and the thoracic musculature. All of this from this one exercise!

As an added bonus it doesn’t leave you extremely sore the day after a training session as it’s a mostly concentric-based movement.

Unfortunately to some the deadlift comes under the stigma of being ‘dangerous’. This is mostly due to the shearing stress they can cause on the spine. This heat is unfounded, in my opinion, because the truth is that if you coach a deadlift correctly, and take the time to learn proper lifting technique while progressing the weight lifted appropriately, there is no reason that the deadlift should cause any lower back pain.

Some people with pre-existing back conditions should definitely err on the cautious side with this exercise, however, and definitely consult a health professional prior to adding it to your routine. For those with healthy lower backs, either read up on good technique, or find a good coach to show you how to deadlift properly, and start to reap the rewards from getting good at this exercise!

3) Clean & Press

Target Muscles – Upper Back, Trapezius, Biceps, Shoulders, Triceps

The clean & press is another great total body movement. It’s unique of the squat and deadlift for a few reasons. First, it incorporates a higher element of speed in the movement as you need to pull the bar up faster from the floor in order to ‘catch’ it in the clean grip. It also has a higher demand on the core than the other two lifts because you need to get the bar above your head. Lastly, while the other two movements do involves the upper musculature (mostly in a support role), the clean & press has an active upper body movement when you’re pressing it over your head.

All of these factors combine to make this one great exercise, worthy of inclusion in any program.

4) Chin Up/Pull Up

Target Muscles – Upper Back, Biceps

The chin up/pull up is the true test of upper body strength. The ability to lift your own body weight for reps is a sign that you’ve advanced to a level of strength that most really do not have. The great benefit of this exercise is that you develop strength within the stabilizing muscles of the shoulder, which will aid in keeping them healthy whilst you’re out on the course.

Some people find it hard to develop strength in this exercise, so I’m going to provide with a quick tip that I want you to implement immediately. Step 1 is to figure out what your maximum number of repetitions is for the chin up (moving through a full range of motion). Once you have figured this out, Step 2 is to halve this amount. Step 3 is to perform 8 sets of this number at the start of 3 training sessions per week (ensuring you get at least a day’s rest in between sessions).

So, if you’re maximum number of reps was 8. We halve this amount (4), and then do 8 sets of 4, 3 times per week in Week 1. If you can easily make 8 sets of 4 reps over the entire week, then the next week do 8 sets of 5. If you fail to make 4 reps on the latter sets, however, stick with doing 8 sets of 4 again the next week, or until you begin to easily make the set/rep prescription.

A month of training may look like this –

Week 1 – 8 sets of 4 – failed to make 4 reps on sets 7 & 8

Week 2 – 8 sets of 4 – made 4 reps on all sets

Week 3 – 8 sets of 5 – failed to make 5 reps on sets 6, 7 & 8

Week 4 – 8 sets of 5 – made 5 reps on all sets

Give that a try – I’m sure you’ll find it works wonders.

5) Bent-over Barbell Row

Target Muscles – Upper Back, Biceps

Bent-over barbell rows are another big upper back builder, with a difference. Instead of being in the vertical plane (meaning doing the exercise up and down), as a chin up is, it works in the horizontal plane. This is an important distinction to make, as it is because of this that this exercise serves an important purpose. Given that most people have a tight chest and weak upper back, a lot of golfers have rounded forward shoulders. As well as making them more prone to shoulder or lower back injuries, this forward-shoulder position also ruins swing mechanics, result in inconsistency and loss of power.

The bent-over barbell row is an exercise that works to counter-act this forward-shoulder position, as well as providing us with a great foundation of strength to build explosive power from. It’s a great bang for buck exercise. Try it, your shoulders will thank you!

There you have it, our top 5 list of exercises that will build a great foundation of strength from which you can then develop great power!

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Getting Rid Of High Pitched Annoying Voice – How To Deepen Your Voice Tone

There are many tips and tricks for Getting Rid Of High Pitched Annoying Voice. If you have such a voice tone or quality, then you should know how frustrating it could be. People turn not to respect you when you talk, and they seem really annoyed when you speak to them in that high tone. There are so many advantages of having a deep voice. Deep voices are sexy, more authoritative, appealing and really attractive to listen to. No doubt women usually prefer men who have a deep bass voice to men who have normal or high-pitched voices.

The how to deepen your voice question has become more and more popular in the world today as more and more people try to transform their voice so they can also benefit from the huge advantages that comes with having and good strong and sexy husky voice tone. There has also been the development and sale of a bunch of deep voice training programs which you can buy and download, to learn professional deep voice training tips and tricks. But in this article, I will give you some few things you can do for Getting Rid Of High Pitched Annoying Voice.

To start with, you can use Testosterone supplements to deepen your voice. Testosterone supplements deepen your voice because testosterone is a male hormone and it amplifies male attributes. Males must have testosterone in order to be a male. However there are so many side effects of taking Testosterone supplements for deepening your voice, so I will advice that you take it easy on this one and maybe seek professional help first.

Also for getting Rid of High Pitched Annoying Voice you can do some deep voice training exercises. One of such excises that have proven to work is the breathing exercise. All you have to do is: Take a full breath and fill your lungs fully, hold it for some moments, then breathe out LOUDLY with a SLOW speed saying haaaaaaaaaa. Do this exercise every day for about 20 minutes or so.

Also for Getting Rid of High Pitched Annoying Voice, you have to always talk slowly, talk softly; don’t speak through your nose. Always make sure you Exhale properly while you speak. Also don’t underestimate the power of posture when it comes voice deepening.

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