In the field of bodybuilding and fitness, most people, especially men look forward to have a large upper body. For many people, this means big chest and arms, canon ball shoulders, and wide back. In men, these are the features of a V-tapered physique they want to achieve for them to be more aesthetic.
Size and strength gains can be achieved through the execution of moderate number of low repetition sets, coupled with volume and intensity, according to Men’s Fitness. As per the publication, a blend of five sets of five, six sets of four, and eight sets of three will lead one of a developed upper body gains.
There are multiple programs one can do for a bigger chest. According to Muscle and Fitness, routines for a larger chest include the three sets of dumbbell bench press for 15 repetitions, in conjunction with push-ups of three sets with 20 repetitions; three to four sets of heavy weighted dip with eight to 12 repetitions, along with three to four sets of incline dumbbell flye for 12 repetitions; five sets of cable crossover ladder with eight to 20 repetitions; and 120 repetitions of cable pressdown.
Aside from the chest and arm exercises, the back, shoulders, and traps workout also significant inclusions to a larger upper body. According to Muscle and Strength, the workout routines for the back, shoulders, and traps include five sets of shrugs with ten repetitions, three sets of seated dumbbell press with ten reps, five sets of pull ups to failure, five sets of seated cable rows with ten repetitions, three sets of barbell upright rows with ten repetitions, five sets of clean and press with five repetitions, and three sets of deadlifts with eight repetitions.
For the biceps, one can perform three sets of the seated dumbbell curl, with ten, eight, and six repetitions each set, as Men’s Fitness. This is done properly by sitting on an incline bench or seat with a backrest, holding a dumbbell in each hand. The upper arms are kept steady against the sides as the weights are curled simultaneously while the wrists are rotated outward so that the palms face in the top position. It is then held for a second while the biceps are squeezed, which is followed by a slow repetition of weights back to the starting point.
Aside from the dumbbell curls, other workout routines for the biceps include the barbell eight to twelve repetitions of barbell curls for two to three sets, eight to twelve repetitions of hammer curls for two to three sets, eight to twelve repetitions of preacher curls for two to three sets, and eight to twelve repetitions of cable curls for two to three sets. Rest for two minutes is allowed. According to Muscle and Strength, the bicep workout should be done once a week, with at least five rest days prior to the next bicep workout.
It is important to power-up the triceps in order to boost a person’s strength when doing chest exercises. There are four usual triceps workout routines, according to Bodybuilding. As per the publication, these include the cable push-down with bar, seated triceps press, low cable triceps extension, and lying dumbbell tricep extension.
The cable push-down with bar is viewed as a staple workout for the triceps. It is done by keeping the body up straight while bending from the elbows only and the arms allowed to come up slightly as perpendicular. The exercise should be executed using heavy weights, along with two dropsets, according to the publication. The seated triceps press is considered as a serious exercise for building the mass of the long head of the triceps. While one can go as heavy, the elbows should not flare and should be tucked in tight. The low cable triceps extension is the same to the standard dumbbell kick-back; however, it maintains tension on the triceps while doing the execution. The elbow is kept up while the arm is fully extended.
Along with the aforementioned workout routines for the upper body, best results are achieved if they are integrated with proper nutrition, adequate sleep, and right attitude.
Reasons Why You Should Start Your Day With Ginger
Ginger is often used to add extra flavour to your tea. Ayurveda advises using ginger for various medicinal purposes. It has a strong taste and aroma which makes it can an appropriate element for your cup of tea. But you can add a change to your morning by adding ginger to it. Breakfast is the most important meal of the day and something like ginger which is loaded with health benefits can make your breakfast healthier. Adding it your tea is the easiest way to consume ginger but you can also try other methods to consume ginger as well. Here are 5 reasons why you should add ginger to your morning routine.
Health benefits of ginger
- Aids in weight loss
Ginger can help you control your appetite. If you consume ginger every morning you will experience reduced urge to eat. The best way to consume ginger for weight loss is ginger water. To male ginger water, you need to boil cups of water first. Then add at least two slices of ginger to it. Boil it for some time and later strain the mixture. You can drink it both hot and cold according to your preference. Consumption of ginger water every morning will regulate blood sugar levels as well.
- Better hair and skin health
Regular consumption of ginger water every morning can help you achieve flawless hair and skin. Ditch all the chemical loaded products for skin and hair and switch to ginger. The antioxidants and the vitamins present in ginger are beneficial for both hair and skin. It will also ensure better protection against skin infections and diseases.
- Improves gut health
You can say goodbye to all your digestive disorders with ginger. Adding ginger to your breakfast will give you a strong digestive system. It will give you relief from indigestion, nausea and heartburn. You can prepare ginger water for better digestion as well. To enhance its taste and benefits simply add mint, lemon juice and one teaspoon honey to it.
- Reduces inflammation
Ginger is popularly known for its anti-inflammatory properties. Staring your day with ginger regularly will result in reduces inflammation for long term. Arthritis patients can add ginger to their breakfast without giving a second thought. You will also notice relief from other body pains and swelling.
- Better cholesterol levels
Ginger can manage your cholesterol levels as well. Increase in bad cholesterol can trigger the risk of various chronic diseases. It is extremely bad for your heart health. You can reduce your LDL (bad cholesterol) levels with ginger.
You can experiment various methods to use ginger in the morning. You can prepare ginger tea, ginger jam, ginger smoothie or can simply add it to your soup.
Testosterone replacement therapy can rise stroke risk in men
Aging men with low testosterone levels who take testosterone replacement therapy (TRT) are at a greater risk of experiencing an ischemic stroke or a cardiac arrest, especially during the first two years of use, warn researchers.
Published in The American Journal of Medicine, the findings confirm concerns voiced by many health agencies about the potential risks associated with the treatment.
“Our findings show that the use of TRT was associated with an increased risk of stroke, transient ischemic attack or cardiac arrest during the first two years of use,” said Christel Renoux of McGill University in Canada.
According to researchers, there is a limited evidence on the long-term clinical benefits of TRT to effectively treat the modestly declining levels of endogenous testosterone levels of aging but healthy men.
“We strongly recommend that clinicians proceed with caution when considering prescribing TRT and first discuss both the potential benefits and risks with patients,” Renoux said.
The study analysed a large database of electronic medical records of patients enrolled in primary care practices in the UK and formed a cohort of 15,401 men, aged 45 years or older, with low testosterone levels (hypogonadism).
Users of TRT had a 21% greater risk of cardiovascular events compared with non-users, corresponding to an additional 128 events.
The increased risk appears to be transient, declining after two years of TRT use, which the investigators attribute to a phenomenon called “depletion of susceptible.”
High intensity interval training can improve health
An international research team has now found that bringing the science of high intensity interval training (HIIT) into everyday life could be the key to helping unfit, overweight people get more of the exercise they need to improve their health.
According to experts, from washing the car to climbing stairs or carrying groceries, each of these activities is an opportunity for short sharp bursts of ‘High Intensity Incidental Physical Activity’, HIIPA for short.
Speaking about it, study author Emmanuel Stamatakis said, “Regular incidental activity that gets you huffing and puffing even for a few seconds has great promise for health.”
In a study, published in the British Journal of Sports Medicine, Stamatakis and colleagues argue that when considering differences in physical capabilities by age, sex and weight, many daily tasks can be classified as ‘high intensity’ physical activity. That is, the kind of activity that gets you out of breath enough to boost your fitness.
According to them, including these kinds of activities into routines a few times a day will see significant health benefits for the majority of adults.
Professor Stamatakis added, “There is a lot of research telling us that any type of HIIT, irrespective of the duration and number of repetitions is one of the most effective ways to rapidly improve fitness and cardiovascular health and HIIPA works on the same idea.”
According to study authors the time commitment for HIIPA is close to zero minutes per day, and people could save even more time if their HIIPA involves brief walking sprints, or taking the stairs instead of waiting for the lift. Furthermore, other practical advantages are nil costs, no need for equipment and no concerns about a lack of skill or fitness.