Fitness: The Best Back Exercises For Bigger Back.

Nothing is more impressive then a big, thick and dense back. The size of your back is a HUGE indicator of how you train in the weight room. How many strong dudes can you think of with a small and weak back? Probably not many and that’s because a big back is an indicator of how strong you are.

Here are my top 5 back exercises to build size and strength:

1) The Deadlift

We have all herd it before, the deadlift is the king of all exercises. There’s nothing more impressive then picking up heavy ass weight off the ground. There’s also nothing that will build a big and strong back like the deadlift. During the deadlift, your lats must stabilize to keep the bar in tight to your body. Also, your traps will get rocked and will grow like weeds! Just look at guys like Arnold and Franco Columbo who used the deadlift in their routine. Those guys had huge deadlifts to go along with their massive backs.

2) Pull-ups

Pull-ups are a great exercise to build stronger and thicker lats. In order to make your back grow with pull-ups, it’s best to use high volume. Instead of doing 4 X 8 or 3 X 10, go for a set number of reps and get it done as fast as possible. This will give you the ultimate back pump. What if you suck at doing pull-ups? If this is the case, add in very low reps in-between sets of your main exercise. This approach will help you get good at doing them.

3) Chest Supported DB Rows

Over the years, chest supported DB rows have become a staple in my training because it allows me to isolate the back muscles better then most other exercises. When you do this lift, make sure you don’t use momentum. Train this lift as a bodybuilder would. Do 3-5 sets of 8-12 reps for best results.

4) 1 Arm DB Rows

1 arm rows have been a staple in my training since day # 1. This lift will allow you to toss around some heavy weight and really help you build strength in your lats. While I prefer to do these strict most of the time, there’s nothing wrong throwing in 1 heavy set where you go heavier then normal and use some momentum to get it done.

5) Bent Over DB Rows

Bent over rows are probably the best mass builder for the back but you just have to watch for your lower back on this. If you’re doing tons of squats, deadlfts etc.. doing bent over rows can be tough. But regardless, it’s still a great lift to build serious size. Just make sure you leave your ego at the door when you do this lift – do these strict with your chest as parallel to ground as possible.

Fitness & Exercises: Why You Need To Do Face Pulls .

Pull face is one of the most underrated exercises and neglected that there are (if you knew of his existence, which is very unlikely).
Despite being a common exercise among powerlifters, it is extremely rare to see a person "common" including the pull face in training, and rarer still to see someone doing this exercise properly.

The pull face is a multi-functional exercise that also aids in the growth of the posterior deltoid, trapezius, rhomboid and mangu ito rotator, it still helps to treat and prevent postural problems like stooped shoulders.
And for those who do not know, have fallen shoulders is not the result of wrong just sit on the computer chair. This postural problem can also be generated within the academy to give exaggerated emphasis pushing exercises that only stimulate the anterior deltoid (forgetting the posterior portion).

In short, include the pull face in training can stimulate more muscle growth in certain areas and still balance the stimuli between the opposing regions of the deltoid, "bringing" the shoulders back and improve your posture.

÷How to face pull:

-Take a rope and set it to the crossover at the time of the upper portion of the chest.
-Grab the rope ends as if it were doing triceps rope.
-Now pull the rope toward the face and at the same time as if it were "tear it up" in half.
-Pause briefly to achieve the fully contracted portion of the movement.
-Return controllably for the initial portion of the exercise.
-Repeat the process for the desired number of repetitions.

When in doubt always ask for assistance to the teacher before performing a new exercise.

•Tips:

The pull face is not an exercise in "charge". The key here is control. Use excess load to the point of affecting the execution of the exercise, you may end up generating the opposite effect and at worst to injure the shoulders. Use moderate loads and, aiming to do 3-4 sets of 8 to 12 repetitions.

This exercise can be done up to three times a week both in training and in the back of shoulders. As the load is not the "x" of the issue here, you can play this movement to the end of the workout.

•Final words:

Make no mistake about the pull face just because he is unknown and you may have never seen anyone doing it in academies of Brazil. This movement undoubtedly has its value in training, and also aids in muscle mass can also improve the health of your shoulders and posture.

Undiagnosed Depression Higher Symptoms in Men you Should Know.

He was tortured as a prisoner of war, shunned by society, and sent to prison after stirring up a wild ruckus in his town. But was Rambo depressed? Maybe.

Unlike women's depression, men's often manifests Rambo-style, with anger and risk taking. The experience may be so different from the classic picture of depression that men don't recognise it or get help, says Aaron Rochlen, PhD, a professor of educational psychology at the University of Texas at Austin. And that's dangerous.

According to available national data, almost twice as many Indian men commit suicide compared to women every year. Experts suspect it's related to undiagnosed depression. Talk to your doctor if you uncharacteristically experience:

1- Quick Temper

Men may be more likely to report a short fuse than feelings of sadness or despair, possibly because they tend to bury 'unmanly' feelings in overwork, alcohol or risky behaviours such as reckless driving.

2- Aches and Pains

When fatigue, headaches, back pain, constipation or diarrhoea, or changes in eating patterns persist for more than 2 weeks, the cause may be in your head, especially if accompanied by sadness or loneliness. Tell your doctor about everything.

3- Risky Behaviour

Tempted to slug your boss? Unexpressed grief or anger can morph into violence or substance abuse. "There's strong evidence that support groups help," says Rochlen.




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5 Ways to Increase Your Reps without Injury.

You can't expect different results if you always follow the same workout program. One simple way to overcome an exercise plateau is by increasing your reps in a strength-training regimen. Increasing your reps will help you build strength and improve your overall fitness. Before you get too excited and go to the gym and do 30 reps per set, follow these tips to increase your reps without injuring yourself in the process.

5 Ways to Increase Your Reps

1- Record Current Abilities

The only way to increase the number of reps for any exercise is recognizing your current abilities. Using the normal weight for an exercise, work on as many repetitions as possible until the arms or legs start feeling a burn or fatigue. Never push the muscles until it is shaking because it will cause more harm than good. Record the results and the current weight. Increasing the reps in any exercise is about doing more over time so that the muscle mass increases and strength inevitably follows.

2-  Break Exercises into Sets

If you already started a fitness program, skip this step since you already know this. For fitness newbies, however, this is important. Sets make it easier to keep up with exercises because a smaller number of repetitions are performed at a time. If you’re doing 30 curls in a row, break that number down into 3 10-rep sets. Exercising in sets will make it easier to avoid muscle fatigue during the initial weight training. Perform one set and then rest for two to three minutes. Repeat until reaching the previous maximum.


3- Take a Creatine Supplement

A tri-creatine matrix like MenScience Creatine Results Booster helps saturate the muscles with creatine, which can help you bulk up and improve your strength. Creatine increases the water content of muscles, making them appear fuller and larger. It also increases the body’s stores of ATP, the energy your body uses to contract muscles. These two benefits will help you boost your strength and speed up results.

4- Increase the Weight

Repetitions are not the only way to improve strength training. When the body adjusts to four sets at one weight, it is better to increase the amount of weight by five pounds to continue building up muscle. Adding more weight will improve strength without adding to the amount of time spent on exercise.

5- Add Reps Gradually

A simple way to increase the total repetitions is by adding two to five repetitions in each set. For example, if the original set had ten repetitions, then add two more repetitions before resting between sets. The increased number of repetitions in the set will add to the total number of repetitions without creating a feeling of fatigue or causing the muscles to shake from exertion. This added effort will help you lift more in the future.

How to Get Rid of Arm Fat and Tone Your Triceps

Having excess fat on your arms can be embarrassing, especially in the spring and summer while everyone around you is wearing tank tops and other sleeveless shirts. There are several exercises that can be done at home to help shed the fat and tone your upper arms, however. By practicing these exercises daily, you'll be able to slim down and tone your arms, making the warmer months much more enjoyable.

Instructions

1- Practice doing pushups. Pushups are one of the easiest ways to tone your upper arms because they require no specialized equipment. Start by placing your palms on the floor parallel to your shoulders. Keep your arms straight and your elbows locked. You can also do pushups on your knees. Bend your elbows to lift your body up and down. Start off by doing 20 reps per day and increasing them as time goes on for maximum results.

2- Sit up with your back straight and your legs placed firmly on the floor. Take a dumbbell in each hand. Lift your arms so your elbows are pointed towards your feet and position your hands by the side of your head. Keeping your elbows as straight as possible, slowly lift the weights above your head and towards the ceiling. Bend your arms back down so your hands and the dumbbells return to the side of your head. Practice doing between 15 to 20 reps each day for maximum results.

3- Tone your upper arms by doing arm circles. Stand up with your feet together and a dumbbell in each hand. Spread your arms out so you make a "T" shape, then rotate both arms in a small clockwise circle. For maximum results, do this 20 times then switch to counter clockwise circles.

4- Work out by doing concentration curls. Sit at the end of a chair with your feet on the floor and your legs spread out. Place a dumbbell between your legs and bend over to pick it up. As you pick up the dumbbell, place your elbow against your knee and keep it there. Do this 20 times with each arm.

How to Get a Toned Strong Chest Fast.

Walk into any gym and you’ll see guys pumping iron, building up their pectoralis major and minor muscles, or simply their pecs. A strong, well-toned chest definitely draws attention, but more importantly, strength in the upper body can help athletes perform at their best. To develop your pecs, and specifically your lower pecs, include a variety of exercises to target and work these muscles.

•Weight Training Exercises:

Step 1

Build and strengthen your lower pecs with bar dips. At the gym, put one hand on each bar and bend your knees. You can also cross your feet. Next, lower yourself to the floor and lean slightly forward. Make sure you keep your arms near the sides of your body. When you feel a slight stretch in the shoulders, push yourself back up to the start position with your arms. Your posture should remain the same as you lower your body and return to the start. This exercise not only works the lower pecs, but also the triceps, deltoids and lats.

Step 2

Pump up your pecs with decline bench press. This is a potentially dangerous exercise and should only be done by experienced weight lifters and with a spotter. Lie on a decline bench and make sure your feet are locked under the leg supports. Next, grip the bar a little wider than shoulder-width and lift it off the rack. Slowly allow the bar to descend to your chest and finish by explosively pressing it back to the start position. The decline bench press focuses on the lower pectorals, according to Mike Behnken, certified personal trainer.



Step 3

Work your lower pecs with decline dumbbell flyes. You'll need a decline bench for this exercise as well. Once again, lie on a decline bench and lock your feet underneath the leg padding. Use a spotter to give you the dumbbells. Next, spread your arms wide with a slight bend in the elbows. Bring the dumbbells together to finish the exercise. This motion is similar to wrapping your arms around a large tree trunk.

Warnings:

•Any chest exercise involving a barbell or weight bench should have a spotter.

*Tips:

•Perform exercises such as narrow grip bench press and incline bench •press to strengthen the inner pecs and upper pecs respectively.

*Things You'll Need:

•Decline weight bench
•Barbell and barbell weights
•Dumbbells
•Parallel Dip Bars.

How to Get Those Toned Abs You Always Wanted.

By eating a balanced, nutritious diet and exercising regularly you can lower your overall body fat. As your body fat drops you can burn stomach fat and develop a set of chiseled, defined abs. The Mayo Clinic notes doing spot exercises like sit-ups won't reduce body fat in the abdominal area. Eat fewer calories than you burn to shed body fat and reveal your abs. Doing abdominal exercises may not shed fat, but can help you develop your ab muscles, creating the coveted abdominal six pack.

•Step 1

Consume fewer calories than you expend through a combination of diet and exercise. Shed weight at the rate of one to two pounds each week by burning 500 to 1000 calories more than you take in each day. The Mayo Clinic notes you may initially lose weight at a quicker pace. This is acceptable if the changes you make to your diet support your overall health.

•Step 2

Eat complex carbohydrates like oatmeal, fruits and vegetables, healthy fats like olive oil and lean proteins like tuna to cut back on calories, shed fat and tone up your midsection. Complex carbohydrates keep your insulin levels stable, preventing insulin spikes which promote weight gain. Healthy fats improve your cardiovascular health, and help you feel satiated. Lean proteins feed your muscles amino acids, pumping up your gym workouts.

•Step 3

Do crunches to define your abdominal muscles. Lie on a flat bench, and position yourself so your head hangs off the bench and feet rest near the end of the bench. Raise your upper torso by flexing your waist, then elevate your torso as high as you can, keeping your lower back flush against the bench. Hold the peak contraction for a moment and slowly lower upper torso until your shoulders make contact with the bench. Do four sets of 15 repetitions. Rest for 45 seconds between sets.

•Step 4

Go for a brisk walk or jog to shed fat and tighten up your abs. The Department of Health and Human Services suggests 150 minutes of moderate aerobic activity per week to burn calories, improve your mood and increase heart health. Walk to stores within walking distance instead of driving or take the stairs instead of the elevator to burn more calories.

•Tips

To supercharge your weight loss campaign do free weight exercises like squats, dead lifts and bench presses once a week. Resistance training boosts your metabolism which helps you shed fat. Do four sets of 15 repetitions for each exercise, resting for 60 seconds to ramp up the intensity of your workouts. Consult a physician before starting an exercise and diet program.