4 Common Chest Problems And How To Cure Them

If you had to choose a symbol of male masculinity, virility and heroism, what would you choose? It has to be the chest, wouldn’t you agree? You just have to think of movie-stars like Arnie and Sly or comic-book heroes like Superman, Batman and Spiderman. It is the most commonly admired part of the torso … Continue reading “4 Common Chest Problems And How To Cure Them”

If you had to choose a symbol of male masculinity, virility and heroism, what would you choose? It has to be the chest, wouldn’t you agree? You just have to think of movie-stars like Arnie and Sly or comic-book heroes like Superman, Batman and Spiderman. It is the most commonly admired part of the torso when posing in front of the mirror. Don’t forget that the ladies do size men up, you know!

Notwithstanding that this article is mainly about guy’s chests, ladies should realise that their breasts themselves can’t be made bigger by chest training, simply because they are made up of mainly glandular and fatty tissue, but females should still do it as chest muscles that are toned and strong will give the appearance of a shapely and fuller chest.

It is most definitely an advantage in many sports to possess strong chest musculature- Team sports such as American Football and Rugby spring to mind as they both include throwing, tackling and grabbing. Field events like Javelin, Discus and Shot putt all use throwing. Sports such as Tennis, Basketball and Volleyball. Have you thought about Swimming and Gymnastics…think how the chest is important in these too.

By far the largest chest muscle is the Pectoralis Major which has it’s origin in the Clavicle and Sternum and inserts into the upper arm bone known as the Humerus. What is it’s function?

1.When you pull your arm in front of the chest, it’s the prime mover.

2.It assists you in pushing by flexing the shoulder.

3.It lifts the arm forwards.

The Pectoralis Minor lies underneath the main muscle and assists in the lowering of the shoulderblade.

Let’s have a look at four particular problems:

Upper area of the chest is concave or flat…It can be present on men and women and is obvious when looked at from the side. Females can suffer from a decrease in muscle tissue on the top of the chest if they have been on a diet for some time. It would be an excellent policy for any woman who has lost musculature in this area to perform targeted exercise to assist in rebuilding muscle here. Ladies will then possess an improved cleavage and guys will improve their chest to give a rounded and sculptured appearance.

To develop this upper area of the chest, take a bench and set the incline at 30 to 45 degrees. Here are two workouts, one for women and one for guys, in both cases using moderate to heavy weights:

Women- Incline bench press…2-3 sets of 10-12 repetitions per set
Incline dumb-bell press…same
Incline dumb-bell flye…same

Men- Incline bench press…3-4 sets of 6-10 repetitions per set
Incline dumb-bell press…same
Incline dumb-bell flye…same

A chest that is narrow and actual or apparent rounded shoulders…Many guys and some females have this problem and when viewed from the side the chest looks to be concave. The size of the chest to an extent depends on the size of the collarbones and rib cage and also the pectoral muscles themselves but gains can still be achieved.

The first requirement is that of good posture! Gym workouts must be performed with a complete range of motion and also incorporating chest stretches in between each type of exercise. Always perform these disciplines and they will assist in stretching the pectoral muscles and the muscles on the rib cage. Here is a suggested program for men and women using moderate to heavy weights:

Women-Barbell or dumb-bell bench press with a wide grip…2-3 sets of 10-12 rep’s per set
Incline barbell or dumb-bell press…same
Dumb-bell flye or cable crossover…same

Men-¬†¬† ¬†Barbell or dumb-bell bench press with a wide grip…3-4 sets of 6-10 rep’s per set
Incline barbell or dumb-bell press…same
Dumb-bell flye or cable crossover…same

Flabby chest in men due to carrying too much weight…This is excess fatty tissue because it is present all over the body and is sometimes called Pseudogynecomastia. A program of exercise, nutritional and lifestyle adjustments will achieve a lot in these cases and any good Fitness Advisor can suggest and draw up programs in all areas.

In general the gym work will include both cardio-vascular and resistance work and demand 3 to 4 sessions every week to lose chest fat and achieve all-over results. Chest-building exercises can be brought in gradually as an individual loses weight and increases in fitness. Simply ensure that the chest exercises have variety to give all-over symmetry.

Gynecomastia in men…a bona-fide problem where the breasts, or occasionally just one breast, display feminine-like characteristics. A hormonal imbalance, which can have many causes, is to blame for the excess glandular tissue. This may be all over the breast or often just under the nipples. Note the term ‘glandular’ as distinct from adipose or fatty tissue, which is present in gynecomastia but not pseudogynecomastia, although gynecomastia patients could well have a fat build-up as well. This condition must be diagnosed by a doctor in the first place.

As soon as the problem is diagnosed, treatment could well need hormone therapy but there is no doubt that the 3 essentials of exercise, diet and lifestyle will be of great benefit.

My research has uncovered some very good, alternative, natural approaches which are targeted at gynecomastia and
pseudogynecomastia which many men have discovered worked for them.

Male Infertility Gene NR5A1 Discovered and Blamed in Some Cases

Infertility is a social and financial burden on many families. It is responsible for domestic violence, divorce and polygamy and many more social evils. Couples spend a lot to get it corrected.

There is decreasing fertility in many societies, particularly in educated and working couples. Some tribes in India register higher number of infertile male.

Though there are several causes for male infertility, deficient or absent sperm production is a major cause in otherwise healthy males.

Normal sperm count is above 20 millions/ml. Less than that figure is oligospermia and no sperm is called as azospermia. Besides these; morphology, motility and some other factors may contribute to male infertility.

Image Source,Photobucket Uploader Firefox ExtensionNow researchers have found that azospermia, oligospermia and morphological defects in less than 5% of cases may be due to defective NR5A1 gene in otherwise healthy males. This gene codes a protein which plays a crucial role for effective action of male sex hormone on testicular tissue.

Many genes are known to be essential for the production of sperm, but there are surprisingly few single gene changes that have been conclusively demonstrated to cause a failure of sperm production in humans.

The team sequenced the NR5A1 gene in 315 healthy men seeking infertility treatment, all of whom exhibited an unexplained failure to produce sperm. Of these, seven had mutations in NR5A1. It is most likely due to mutations in the affected key reproductive genes, altering the levels of the sex hormones.

Though this abnormality counts for small number of male infertility cases, researchers hope to unveil similar defects in the near future and target them.

Kettlebell Exercises – a Beginners Guide

Kettlebell exercises have the potential to turn your training routine on its head. Fat loss, muscle building and conditioning can all happen simultaneously with balance and stretching ability being improved too — If you don’t have kettlebell exercises in your regime, you’re missing out.

Now, before getting on to the bread and butter of the article – the exercises themselves – I feel it’s important to explain what a kettlebell is.

The training tool of choice for the Russian elite forces, kettlebells have been in prevalent in Russian society for a very long time. Shaped like a cannonball with a handle on the top, kettlebells allow for compound movements that work the body as a whole with a large amount of muscles and muscle groups being worked in each workout.

When buying a kettlebell, it is important to make sure that you start off with the correct weight. Too heavy and you could risk injuring yourself; too light and your training will suffer. Men who are new to the world of fitness training should start with a 16kg with more experienced athletes opting instead for a 20kg or even a 24kg kettlebell. Female trainers should start with an 8kg weight with more experienced athletes picking up a 12kg or 16kg instead.

Unlike dumbells, kettlebells do not increase incrementally in small jumps. This is compensated by variation in the exercises performed. As strength and conditioning is increased, more difficult kettlebell exercises are deployed that push the body harder and further.

The first exercise any aspiring kettlebell athlete (or girevek, as they’re known in Russia) should learn is the two handed swing. Despite it’s relative simplicity, the swing is an amazing exercise as it targets the back, the legs the abs all the while increasing flexibility in the hips and increasing cardio vascular endurance. The swing epitomises all that is brilliant about kettlebell exercises.

To perform the two handed kettlebell swing, you should start by placing your feet shoulder distance apart with your toes pointly slightly outwards. The next step is to squat down and pick up the kettlebell gripping the handle with both hands while sticking your bottom out in the air. Next, stand up and swing the kettlebell in front of you, pushing your hips forwards at the top of the swing. Finally, let the kettlebell fall down between your knees while you squat down. Rinse and repeat.

It is important to manage your breathing while carrying out the swing. While the kettlebell is rising, the girevek should be exhaling gradually with a sharp exhale at the top of the swing. The girevek should then inhale as the kettlebell falls and swings down between their legs.

A simple workout that can be carried out with the two handed swing is as follows:

– Warmup for ten minutes, doing a variety of bodyweight exercises. I recommend jogging for thirty seconds, then doing thirty seconds of pushups, thirty seconds of squats and then thirty seconds of ab crunches. Repeated five times at a moderate pace, the body should be warmed up and ready for action.

– Alternate between one minute intervals of swings and active rest for twelve minutes, i.e. one minute of swings followed by one minutes of jogging followed by another minute of swings followed by one minute of pushups, and so on and so forth. Active recovery is not supposed to tax the body greatly and should thus be carried out at a moderate to low pace to keep the body active.

The next morning after completing the workout, you’ll definately feel it!

Once you’ve masted the two handed swing, you can move on to other variations of the swing such as the one handed swing and the DARC swing where the kettlebell is released by one hand in the air and caught by other.

Beyond the swing, there are hundreds of kettlebell exercises to experiment with. To get the most out of your training, I recommend picking up the book Enter the Kettlebell! by Pavel Tsatsouline.

Good luck in your training!

Prostate Health and Prostate Massage

Prostate health has leap to the forefront of the public’s awareness recently, spurred on by advertisements for prescription drugs to reduce enlarged prostates. Natural prostate health is the best choice that many men are making today to ensure their health, since natural health is about taking care of your body as a whole. Remember that a healthy body means a healthy prostate, and the key to good prostate health is to keep your body in tiptop shape through exercise, proper drinking habits, and vitamins and minerals.

Although changes in prostate health are indefinitely part of every man’s life, the signs and symptoms that are associated with this condition often prove too embarrassing for most men to even mention. The good news is, there are things you can do naturally to improve your prostate health and either reduce your risk of prostate cancer or else prevent it altogether. Daily exercise is crucial to good health, and that includes good prostate health.

In the Orient, prostate massage has been included in traditional medicine for centuries. Prostate massage is once again becoming more widely recommended as researchers discover that prostate massage complements and increases the effectiveness of antibiotics, antimicrobial or herbal remedies by facilitating circulation to the prostate gland. In recent years, many medical articles have been published which advocate prostatic massage as a treatment for chronic prostatitis, infertility, and benign prostate hypertrophy (BPH). Massages are intended to be done on a regular basis (several times a week, or at least once a week, or two weeks max, and certainly not every three months as you indicated from your quarterly visits to the uro).

Prostate massage is a healthy and pleasurable activity that can be enjoyed as part of your intimate life. Prostate massage has long been used as a means of maintaining prostate health and to promote increased sexual health.Prostate stimulation methods like prostate milking and prostate massage with prostate massager can result in deriving prostate pleasure and sexual pleasure. Prostate massage is considered a healthy activity for all men who are not experiencing severe symptoms of a prostate condition and is once again becoming more widely recommended as researchers discover that prostate massage complements and increases the effectiveness of antibiotics, antimicrobials or herbal remedies by facilitating circulation to the prostate gland. Prostacet is an outstanding formula that supports prostate health with Serenoa repens (saw palmetto) which works to nourish this vital organ. The whole purpose of this external prostate massage is to bring some new fresh circulation to the area and keep it fresh and healthy. In addition, many find that prostate massage itself is successful where other remedies have failed.

Prostate health is something that should be treated with a balanced diet your whole life. The only product we can really recommend since it is the only product we know of that actually has shown to reduce prostate size while promoting prostate health is Prostacet. An ounce of prevention is worth a pound of cure, and keeping up your body’s health through exercise and water will reduce your risk of prostate cancer, tame the symptoms of an enlarged prostate, and lead to better prostate health.

Understanding the Deadlift Exercise

When we think about the lower body and “the king of all exercises”, what comes to mind for most people is the squat or a variation of it. However, when we take a look at the pros and cons and the results gained from specific lower body movements, a better “go-to” exercise may in-fact be the deadlift.

Let’s take a closer look:

The squat, whether front-loaded, back-loaded, or with the smith machine is going to incorporate hip extension created by the glutes and the hamstrings, knee extension created by the quadriceps, and some plantarflexion created by the gastrocnemius and the soleus.

Now, whether you are a powerlifter, an athlete of some sort, are returning from a knee injury, or are a senior trying to prevent falls and osteoporosis, some form of the squat may be an important component of your training regimine.

Squats, when performed correctly, will help to stabilize the three major joints of the lower body and can also assist in improving the mobility and function around the hip joint.

If you can squat with good form and without pain, it will be instrumental in bringing you closer to achieving your fitness, sport, and life goals. However, in my decade of experience in working with clients and athletes, I have come to realize that the squat is not for everyone.

Whether it is because of injury, a lack of necessary mobility, or an inability to perform with correct technique, forcing, or attempting to force an individual to squat can be just like driving your car full-steam ahead into a brick wall. There’s just no point.

What I have found to be successful in body transformation, maximal strength enhancement, sport performance, and in minimizing the impact of lower back pain is a focus on correct implementation of the deadlift.

The biggest difference between the squat and the deadlift, where the squat is more of a “sit-down, stand-up” motion, the deadlift is a bit closer to the vision of “leaning over to touch your toes and then standing all the way up”. That may be the simplest definition, not to say that either are simple exercises.

If we take again, a closer look, with the deadlift, we have taken almost the entire knee bend out of the movement. This means that with less knee extension during the upward phase, there will be less quadriceps recruitment. This can be a key element for those that find discomfort from too much squatting and for those who are too immobile to perform the squat with the necessary range of motion to achieve the desired results.

If the focus is not on the quadriceps, where has it gone? Consider the deadlift almost exclusively a posterior chain exercise. We are thinking about the back of the body here. Everything from the calves, hamstrings, glutes, erector spinae, trapezius, and deltoids are active. If I could perform only one exercise for the rest of my life, this might be it!

Here’s how this carries over into sport performance and life function. The Big 4 sports in the United States all involve running or some sort of forward propulsion (skating). What we need for all of these is the ability to extend through the hip. Increasing the maximal strength of this movement as in the deadlift has a correlation to one’s ability to produce force with that same movement.

This doesn’t mean that you are going to carry your 1RM weight onto the football field and deadlift during plays. It means that the work you put in to your training is going to enable you to recruit or use your hip extensors more effectively at game speed.

The glutes and hamstrings are larger muscles than the quadriceps are, right? Would you rather rely on your quadriceps to carry you or the larger, stronger muscles of the posterior chain? We would obviously love to use all three major muscle groups, but this should help pinpoint where the majority of your focus should be.

When we think about body transformation, we think about the total recruitment of muscle. An exercise like the deadlift allows us to activate muscles throughout the entire body in very little time. That activation allows us to put on more lean muscle which will increase your metabolism and create the “looking in the mirror changes” that many of us are looking for.

As far as lower back pain is concerned, the deadlift and its variations, when performed with correct form place the lifter in an adequate position to recruit stabilizers and movers of the lower back with greater intensity than would say, a lower back extension.

That load and the calculated range of motion create a safe environment for the lower back and for the lifter. Whenever we use the deadlift in this fashion, the emphasis must be on proper technique with correct progression. There is no point in using a great exercise if the lifter doesn’t have the foundation to support it.

Take a look at your current program design and if you need to, seek out the help of a <a rel=”nofollow” onclick=”javascript:ga(‘send’, ‘pageview’, ‘/outgoing/article_exit_link/604498’);” href=”http://www.my-personal-trainer-school.com/personal-training.html”>personal trainer</a> for a refresher on your technique. Without fully understanding the difference between these two important exercises and the results that they will yield, you may be cheating yourself out of your best body yet!