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10 Ways To Construct Massive Forearms – Forearm Workout

10 Ways To Construct Massive Forearms - Forearm Workout
10 Ways To Construct Massive Forearms - Forearm Workout

Forearm Workout :

The perfect forearm workout should consist of exercises for not just wrist extension and flexion but other important forearm actions as well.

10 Ways To Construct Massive Forearms – Forearm Workout

That said, even that doesn’t make the forearm workout complete.

In order to round out your forearms with a well rounded workout you need to fill in the gaps of what is lacking on those popular forearm exercises and put science back in your training.

That is what we do in this article.

Wrist Curls And Extensions :

The problem with wrist curls and extensions isn’t just that they train simply a fraction of what the forearms are capable of but also in that many people do these two exercises incorrectly.

For instance, if you look at the wrist curls for the palm side of your forearms you will see two major errors in performing them either with your elbows rested on a bench or standing with the bar in front of your thighs.

First, the gravity loaded nature of both will tend to push the bar further into the fingers as you fatigue.

10 Ways To Construct Massive Forearms - Forearm Workout
10 Ways To Construct Massive Forearms – Forearm Workout

This is very problematic given that we have already identified in great detail how the strain on the distal finger tendons is one of the most common causes of medial elbow tendinitis and flare ups.

The second major issue, particularly in the standing curl variation, is the tendency of the biceps to want to contribute to the curl and take over for the forearms.

This will result in an under stimulated and underdeveloped forearm muscle.

Instead, you will want to turn your hand over and perform the prone wrist curl shown in the article.

The advantages of this are not only that they eliminate the contribution of the biceps to the exercise but it also prevents strain on the elbow.

10 Ways To Construct Massive Forearms - Forearm Workout
10 Ways To Construct Massive Forearms – Forearm Workout

Remember, forearm workout is often done multiple times per week given their high tolerance to volume and predominance of slow twitch muscle fibers.

Accumulating high volume in a compromised setup will be magnified here and must be avoided.

In between all sets of this perfect forearm workout you are going to do one of the best slow twitch forearm muscle activators the farmers carry.

Grab a pair of heavier dumbbells and walk one lap around the gym back to the starting point to perform your second and final set of each exercise.

If you are just starting out you can perform just one carry per exercise when you are splitting up right and left sides to ease into the overall volume.

Reverse Wrist Extensions :

Next you want to perform your reverse wrist extensions for the top sides of your forearms standing as well.

This is because when performed on the edge of a bench you often times will remove the tension from the forearms in the peak contracted state (not what you want to do if you are trying to build bigger forearms).

When done in standing, I prefer to do them as a reverse wrist roll for time paired up in ladder style with a reverse barbell curl to hit the brachioradialis (another prominent muscle in the forearm).

A complete forearm workout will also not forget to include exercises for radial and ulnar deviation as well as supination and pronation to hit all of the key functions of the area.

Deep finger flexors are also integrated to be sure not to overlook the importance these muscles play on the overall size of the forearm given all of their muscle bellies lie within the forearm itself.

Here is how to construct the perfect forearm workout:

  1. PRONE WRIST CURLS – 2 x 12-15RM **
  3. REVERSE WRIST ROLLS x 1, 2, 3, 4, etc seconds
  4. REVERSE BARBELL CURLS x 1, 2, 3, 4 etc reps
  5. RADIAL / ULNAR DEVIATION – 2 x 12-15RM **
  6. SUPINATION / PRONATION – 2 x 12-15RM **

When you put this together in the format as I’m suggesting here, you not only now hit the forearms through their full range of motion but you hit every function of the this multi joint influenced muscle group as well.

The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles.

16 Signs Of High Blood Sugar & 8 Diabetes Symptoms.

16 Signs Of High Blood Sugar & 8 Diabetes Symptoms.
16 Signs Of High Blood Sugar & 8 Diabetes Symptoms.

Diabetes Symptoms & High Blood Sugar Signs !

16 Signs Of High Blood Sugar & 8 Diabetes Symptoms.

In this article we will discuss various signs of high blood sugar and diabetes symptoms ! The first thing that comes to mind for most people when the discussion of health and high blood sugar is brought up is diabetes.

It’s an extremely danerous and deadly condition, but long before the individual is diagnosed with it, the body gives away signs that their blood sugar level is very high. This will help us stay as healthy as possible.

1. Excessive Urination / Urinating During the Night :

Granted if you drink high amounts of water before you go to bed, there is a good chance you’re waking up in the middle of the night to urinate.

But if you’re blood sugar level is too high, you could pick up a urinary tract infection which can result in excessive urinating.

2. Blurred Vision :

Don’t overreact and go buy a pair of glasses if you begin to have temporary blurred vision. In most cases it’s high blood sugar, which causes the lens in the eyes to swell up.

3. Difficulty Concentrating :

When the body is lacking insulin, it’s unable to remove glucose from the bloodstream into the cells.

This doesn’t allow the body to properly function.

This is why you feel tired and can’t concentrate properly.

High blood sugar levels can dehydrate you because the body is trying to remove excess glucose through urination.

4. Dry Mouth :

Because of the high glucose levels in your blood and saliva, which are caused by high blood sugar levels, your mouth becomes dry.

5. Impotence :

This issue which only refers to men, stems from problems that are caused by poor long-term blood sugar control. This damages the nerves and the blood vessels.

6. Recurrent Infections :

There are several recurring infections that need to be monitored.

Dysfunction of the thyroid, adrenal and pituitary glands.

Also watch out for numerous diseases in the pancreas and severe increase in blood glucose.

7. Slow Healing Wounds :

If you find that the smallest cuts and bruises are taking longer than usual to heal, high blood sugar levels could be the cause.

It affects the nerves and can lead to poor blood circulation, making it tough for blood need for skin repair to reach the wounded area.

8. Stomach Problems :

When you have high blood sugar levels, emptying the food from your stomach could be delayed.

This can lead to bloating, distention, abdominal pain, nausea, or vomiting.

9. Constant Fatigue or Extreme Tiredness :

If your thyroid level is low, there is a good chance you are going to feel tired, sleepy or depressed.

In order to fight infections, it takes energy, which can result in constant fatigue and high blood sugar levels.

10. Thirst :

When you have high blood sugar levels, your kidneys are forced to work overtime to filter and absorb the excess sugar.

In order to achieve that, liquids need to flow through the body in order to urinate the sugar.

11. Dry and Itchy Skin :

When there is poor blood circulation flow through the body, it causes itchy skin.

The most common areas of the body that become itchiest are the lower parts of your legs.

12. Always Hungry :

You may be one of those people that have a big appetite, and that’s fine.

However, for people who normally do not have a large appetite, this could be because you’re lacking a hormone called incretin.

Incretin reduces the flow of sugar from the liver after consuming a meal.

If you lack this hormone, food empties quicker and you’ll be hungry again shortly after dinner, which increases your blood sugar level.

13. Excess Abdominal Weight/Fat :

This is one of the most common signs that you have high blood sugar levels.

The food that you have consumed was not all able to get into the cells as energy which would nourish the cells, so in turn, you feel hungry again.

14. Nerve Problems :

Simply put, if your blood sugar levels are high, it can damage the blood vessels that carry oxygen and nutrients to the nerves, which can lead to nerve problems.

15. Skin Changes :

If you begin to experience discoloration and certain growths on your skin, your blood sugar level may be high.

Also, you may notice dark, thick areas of skin may begin to form on the back of your neck and your hands as well.

16. Tingling and Numbness :

This goes hand-in-hand with nerve damage.

If you experience tingling and numbness in certain areas of your body, your blood sugar level may be high. This type of nerve damage is called neuropathy.

Chest Exercises : Best Workouts For Wider Chest

Chest Exercises : Best Workouts For Wider Chest
Chest Exercises : Best Workouts For Wider Chest

Chest Exercises :

Chest Exercises are of different types, in this article we will explain some of them.In today’s article we also look at the best dumbbell exercises for chest. We will discuss different workouts to get wider and bigger chest.

We’re going to focus on several areas of training: from strength, to power as well as hypertrophy and a few others you’d expect along with the best way to train adduction of the chest muscles.

Chest Exercises : Best Workouts For Wider Chest


First we cover strength.

The key here is that we actually have two non-dumbbell exercises that have their own benefits and those are the bench press and the weighted dip.

While both are fantastic moves for building bigger pecs (as well as shoulders and triceps).

There is a unique advantage that the dip has when you convert it to a dumbbell only option that the bench press lacks, and that is maintained stability and better carryover of the load.

Chest Exercises : Best Workouts For Wider Chest
Chest Exercises : Best Workouts For Wider Chest

Since strength training should be focused on safely lifting heavier and adhering to progressive overload you do not want to not have to sacrifice shoulder stability if you can avoid it.

When moving to the dumbbell version of the bench press you will often find that your shoulder instability from holding separate dumbbells is going to undercut your overall strength to a much greater degree than what would happen with a dip.

Strap a dumbbell up to a dip belt and keep pushing the heavy loads that are already additive to the weight of your own body.


Next we focus on power.

The element of speed is critical to maximizing the effect of power training for our chest.

Here as well, you want to try and find a way that you can release the load during the repetition to realize true power development.

If you chose a dumbbell bench press and opted to accelerate the weight as fast as possible you would find that your body actually inherently slows the weight down as you approach full extension as a protective mechanism for the joints and to prepare for the next rep.

Performing an explosive plyo tap pushup allows you to fully express your power by accelerating through the rep, unhindered by the length of your arm as in the bench press.


For hypertrophy you want to explore eccentric muscle damage.

The best way to do this is with the floor fly.

Pick up a pair of dumbbells and press them to the top as you would with a normal bench press.

Then slowly lower them as in a fly, concentrating on the eccentric lowering of the weights to put the stress on the pecs.

Because you can cheat the rep to the top and don’t have to worry about the health of your shoulder because of the floor, you can actually use heavier than normal weight here to maximize the muscle growth effect even more.

Corrective :

We always want to keep an eye on the correctives on this channel as well.

In the case of the chest you can use your dumbbells as a method of lightly over weighting a chest stretch.

Here we want to stretch the pec minor, which is a muscle that can get tight and pull your shoulders up and forward which ruins your posture and shoulder integrity when it does.

Lie on a foam roller and place your arms in the position shown with the dumbbells in your hand to get a nice stretch on the pec minor and prevent tightness from occurring.

Adduction :

Included are a few other exercises to emphasize adduction of the arm with dumbbells, which we know is a key function of the chest that doesn’t get hit with just bench press, pushups and dips.  Also, a total body option that reinforces the mechanics of the thoracic spine that has carryover to other areas of our training as well.

Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge.  If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body.

Also Read Other Articles ( Recommended ) :

Shoulders Exercises – You Must Do Everyday

Best Neck Workout At Home For Stronger Neck

Biceps Workout You Need To Get Bigger Biceps

What is Cancer ? How does it Cause and Spread

What is Cancer ? How Cancer caused
What is Cancer ? How Cancer caused

What is Cancer ? How does it Cause and Spread

Cancer is one of the dangerous disease faced now a days. In this article we will discuss , how is cancer caused and how does it spread!

What is cancer ?

What is Cancer ? How does it Cause and Spread
What is Cancer ? How does it Cause and Spread

Cancer develops when the body’s normal control mechanism stops working.

Old cells do not die and instead grow out of control, forming new, abnormal cells.

Treatment options depend on the type of cancer, its stage, if the cancer has spread and your general health.

The goal of treatment is to kill as many cancerous cells while reducing damage to normal cells nearby. Advances in technology make this possible.

The number of cells in a tissue is determined by the balance between cell division and cell death.

Uncontrollable cell division leads to formation of abnormal growths called tumors.

A disease that can develop anywhere in the body. Cancer cells ignore the body’s normal growth controls.

They divide, forming new abnormal cells that grow out of control. These extra cells may form a mass of tissue, called a tumor. Some cancers, such as leukemia, do not form tumors.

How is Cancer Caused ?


Tumors can be benign or malignant. Benign tumors are slow-growing and constrained by surrounding connective tissue so they do not spread to other organs.

They can still be harmful or even kill by pressing on nearby nerves, brain tissue or blood vessels.

Examples Of Benign Tumor :

Examples of benign tumor include pituitary tumors which may press on optic nerves and cause loss of vision.

Cancers are malignant tumors. Tumors that can spread beyond of the limit of original organ where it comes from and to other organs of the body.



When cancer spreads to a new part of the body, the process is called metastasis.

Thanks to scientific advances, treatments are improving. The three most common cancer treatments are:

Chemotherapy uses anti-cancer drugs to slow growth, shrink or kill remaining cells.

Surgery removes (or extracts) the tumor.

Radiation therapy shrinks tumors and destroys cancer cells using radioactive substances or X-rays.

How Does Cancer Start ?

Cancer starts from damage in the DNA of a cell.

This DNA damage is called mutation.

Mutations happen when the cell duplicates its DNA prior to cell division and makes mistakes.

These damages are usually detected and repaired before the cell can divide but sometimes, some of them may be ignored and transferred to daughter cells.

Control Of Cell Cycle :

If the mutation is located in one of many genes that control the cell cycle, it may affect the regulation of cell cycle in the cell carrying it, and make the cell divide faster than it supposed to.

Usually, one mutation is not enough to cause cancer, but as it makes the cell cycle control less reliable, many more DNA damages/mutations would go unnoticed.

Cancer is usually the result of accumulation of many mutations of genes involved in cell cycle control and DNA repair.

This commonly happens over a long period of time, over many rounds of cell divisions, and this explains why cancers are more common in older people.

Some people are said to be predisposed to cancer. This is because they are born with a mutation that makes them more likely to develop a certain type of cancer.

This mutation alone is not enough to cause cancer but it starts the process of making cells cancerous.

The person carrying it is one step further down the road towards developing a cancer than others who do not have the mutation.

How Does Cancer Spread ?

Cancer cells do not stick together like normal cells, they move and invade nearby tissues, organs, this is local spread.

They may also spread to further away organs by means of blood and lymph circulation, this is systemic spread.

Metastasis is the spreading of cancers to non-adjacent organs. Cancer cells from the original tumor, or primary cancer, can break out and maybe taken up by a blood or a lymph vessel for a ride throughout the body.

They can then squeeze out from the vessels into other tissues and start a new tumor growth in the new location which will become secondary cancer.

 Where do cancers usually spread and why ?

While travelling in the bloodstream, cancer cell usually stops at the first place where the vessel getting so narrow that it gets stuck.

As blood flow from most organs goes to the capillaries of the lungs, this is where cancers spread the most.

Lungs are indeed the most common site of secondary cancers.

Likewise, while travelling in the lymphatic system, cancer cells commonly get stuck in nearest lymph nodes, where the vessels get narrower.

This is the reason why surgeons usually remove nearby lymph nodes when removing tumors.

The future of cancer treatment is promising.

More targeted & precise assessments and treatments are becoming available, including:

Genomic tumor assessment examines tumors at the cellular level, revealing molecular abnormalities to help identify more targeted treatments.

Immunotherapy drugs stimulate the body’s immune system to recognize and kill cancer cells.

Adding evidence-informed supportive therapies to cancer treatments may reduce interruptions between treatments due to illness or lack of strength and helps support the patient’s quality of life before, during, and after treatment.

Back Exercises : 3 Best Ways To Get Wider Back

3 Best Back Exercises For Men - Health Buks

Back Exercises :

If you wish to have bigger and wider back then you need these 3 best back exercises. Back workouts is essential part of
everyday exercise.In this article we will also discuss lower back stretches and lower back exercises to achieve maximum results!

To make noticeable gains back development and now you can do the same thing.

Back Exercises : 3 Best Ways To Get Wider Back


The first thing you want to make sure you change is your grip.

If you are gripping the bar too far away from your palm, down in your fingertips.

This is a common flaw of back exercises like the dead lift, weighted chin, lat pull down and rows.

What happens is that this places an inordinate amount of stress on the flexors of the forearm that causes medial elbow pain and flareups.

When this occurs, it becomes difficult to lift with any substantial weight to create overload and your back gains will slow.

Start carrying the bar deeper in your palm and you will eliminate the soreness and be well on your way to lifting more on all of the key lifts.

Due to the fact that the forearms will be doing less of the work and that your lats and biceps will be able to contribute more, you will see gains in the areas you are seeking.

Face Pulls 

Next, it is helpful to start adding face pulls into every workout rather than just on pull day.

The value of the face pull exercise cannot be overstated.

Not only will it help to correct muscular imbalances front to back but it will help protect the health of the shoulder and give you much better upper back development.

Stop doing them just on back day and start doing them every time you train for faster results.

Just like any type of athletic lower body training where it is important to incorporate single leg exercises into your workouts, the same holds true for your upper body.

If you start mixing in unilateral back exercises with your more frequently performed bilateral, you will be in for much better gains in the long run.

Start doing some high pulley pulldowns, one armed rows, suitcase deadlifts and even one arm straight arm pushdowns and you will be happy with your ability to overcome the strength imbalances that creep up from exclusively bilateral training.

When doing pullups it is important to not just train the movement straight up and down.

The back and all of its muscles provides a web of fiber orientation (many of which are angled) making it more practical and functional to explore additional planes when pulling.

Perform some angled reps, typewriters and even protractions in the sagittal plane to challenge these muscles in a way that you have likely overlooked until now.

Trap Training 

Trap training is another area that often times gets done improperly, if at all.

The trapezius muscles are not just the area on top of your shoulders that responds to shrugging heavy weights.

They are actually composed of three distinct areas that together form the shape of a kite.

This large area of mass is something you will want to hit with individual exercises to better stress the fibers of the upper, middle and lower traps individually.

Finally, whenever doing any back workout or exercise you want to be sure that you aren’t passively just pulling the bar to your chest.

Instead, you want to actively attack the bar with your chest or sternum to assist with the retraction of the scapula and intensify the contraction on the lats.

This is an easy concept to grasp once you feel it once or twice by doing it correctly.

If you try these out and see how quickly they amount to more gains for you in your back workouts and training.

Cardiovascular Disease – Causes and Treatment – Heath Buks

Cardiovascular Disease - Causes and Treatment - Heath Buks
Cardiovascular Disease - Causes and Treatment - Heath Buks

Cardiovascular Disease – Causes and Treatment – Heath Buks

Cardiovascular Disease :

Cardiovascular disease is used interchangeably with the term heart disease and refers to a variety of conditions relating to the heart. It is the leading cause of death in the U.S. for both men and women responsible for 1 in every 4 deaths, according to the Centers for Disease Control and Prevention.

Coronary heart disease or CHD in short.

Coronary Heart Disease 

It’s when fatty deposits build up in your coronary arteries (aka very important arteries!), making them narrower and therefore reducing blood flow to the heart muscle.

This is bad news. Less blood flow means less oxygen to the heart’s muscles, so less aerobic respiration. This means that the poor heart has to work extra hard to get energy.

High Blood Pressure 

High blood pressure puts extra pressure on the arteries walls, making them even more susceptible to narrowing.

This happens because if your blood pressure is too high, the muscles in the artery need to respond by pushing back harder and so they become more muscular and so there is less space for blood to flow through.

Cardiovascular Disease - Causes and Treatment - Heath Buks
Cardiovascular Disease – Causes and Treatment – Heath Buks

Combined with coronary Cardiovascular disease, this can lead to heart attacks, or worse, death.

Well, there are a number of factors, including age, smoking, diet and physical activity.

The older you are and the more you smoke, the higher the chances.

Diet and physical activity also have a big effect on blood pressure, as well as cholesterol, and weight all of which are risk factors of coronary heart disease.

To keep blocked arteries open, stents can be used. They’re inserted by something called a catheter, a thin and flexible long tube. It’s fed through an artery until it reaches the blocked section.

A small The balloon inside the stent is inflated, pushing the plaque and fatty deposits against the artery wall. The stent is a metal cage, which then holds the artery open.

This allows more blood to flow through. The catheter is then removed, leaving the stent in place.

Although stents are very useful, they do come with some risks.


Statins are a pill used to lower cholesterol.

They work in two ways.

Firstly by slowing down the production of cholesterol by the liver, reducing the amount of bad LDL cholesterol circulating in the blood.

They also stabilize and slow down the rate of fatty deposits in the arteries.

In fact, they’re the most commonly prescribed drug in the UK and second most in the US.

Statins reduce the risk of developing CHD and minimizes its effect, but, again, there are possible side effects…

The job of heart valves is to prevent the backflow of blood.

Sometimes one or more of these valves stops doing its job properly. And when this happens, many people need little or no treatment but sometimes surgery is needed.

Surgery can either repair a valve or be a full valve replacement. Replacement valves can be man made or from a donor.

Cardiovascular Disease - Causes and Treatment - Heath Buks
Cardiovascular Disease – Causes and Treatment – Heath Buks


These biological replacement valves may be preferred as they don’t damage red blood cells, but, are also known to harden and need replacing every 10 to 20 years.

Mechanical is a lot more durable, but, patients have to constantly take anti-blood clotting drugs and some even say they can hear their own valves!

If someone’s heart is seriously damaged, they’ll need a new one. This is known as a transplant.

This is done by removing their heart, and connecting the new one to the aorta and the pulmonary artery.

Whilst surgery is going on, the patient won’t have a heart.

This is solved by connecting the patient to a heart lung bypass machine, which takes over the job of the heart and lungs.

So there we have heart disease, the treatments and their risks.

Coronary heart disease & high blood pressure.


3 Best Triceps Exercises For Men – Health Buks

3 Best Triceps Exercises For Men - Health Buks
3 Best Triceps Exercises For Men - Health Buks

Triceps Exercises :

It takes just 6 minutes and it takes the science of triceps contraction to a new level to get your triceps to respond better to all of the exercises you perform for them.

This has to do with building a better mind muscle connection with the triceps muscle by taking it through the components of its two joint contraction capability.

If you do not have good neuromuscular control or proprioceptive awareness of your body and joints then you will almost surely have issues developing a muscle to its fullest.

We can test just how much of a problem this is for us by going through the three steps shown in the article.

3 Best Triceps Exercises For Men - Health Buks
3 Best Triceps Exercises For Men – Health Buks

First, you want to try and straighten your elbow and squeeze your triceps as hard as possible.

Be sure that you are actually straightening the elbow to lockout rather than leaving the last two inches of the extension unstraightened.

This is key.

Full triceps contraction only occurs when the joint is extended fully and maximum shortening of the muscle is achieved.

You want to see if you can generate any contraction discomfort by squeezing in this position.

If you don’t then you have some degree of mind muscle disruption but you will want to move onto the next test.

Now, keeping your elbow straight, try and move your arm back behind your body and evaluate once again what type of discomfort (if any) you get from this position.

If you have a good mind muscle awareness you will definitely feel a tight squeeze or slight cramp in the triceps muscle from putting your arm in this position.

Finally, add one final component of the test by externally rotating your shoulders and getting your forearms to face forward.

Repeat the drill by getting your straight arm back behind your body and once again evaluate what type of cramping, discomfort or tightness you may have in your triceps.

3 Best Triceps Exercises For Men - Health Buks
3 Best Triceps Exercises For Men – Health Buks



If you don’t feel any of that in any of the three positions then you definitely have to do something about it since this is holding back the effectiveness of all of the tricep work you are doing.



To rectify this,

Try The Simple 6 Minute Routine Shown Here :

  • Perform a pulsing triceps pushdown in just the final few inches of the rep for 45 seconds.
  • You can use lighter weights here.
  • The focus is on driving a hard contraction via the triceps muscle and not on worrying about progressive overload or strength.
  • Rest 15 seconds and move onto the next movement.
  • Lying face down on an incline bench, take two light dumbbells and move them back behind your body while maintaining straight elbows.
  • Pulse your straight arms back even a few more inches, making sure not to let them drop past the level of the torso.
  • Do this once again for 45 seconds and rest 15 seconds before moving onto the last exercise.

Note :

  • If needed, you may use no weight here if needed in order to ensure strong contractions.
  • Finally, rotate your shoulders from this same position so that your forearms are pointing down towards the floor.
  • For this final movement you not only want to keep your arms behind your body with your shoulders turned back but you want to once again reinforce the final two inches of elbow extension by quickly bending and extending the elbows just a little bit on every rep.
  • Perform this for 45 seconds, rest 15 seconds and repeat this entire 3 minute circuit one more time for a total of 6 minutes.

You will be able to do this quick routine for your triceps throughout the week without having to worry about it interfering with your currently programmed strength or hypertrophy work.

With the absence of eccentric overload and the fact that it is not neurologically demanding as rep max strength work would be, you will be able to work on improving your mind muscle connection without taking away from current training goals.

Try this and I guarantee you will find some amazingly quick results from doing it.

Read other articles..

Shoulders Exercises – You Must Do Everyday

Shoulders Exercises – You Must Do Everyday

Shoulders Exercises - You Must Do Everyday
Shoulders Exercises - You Must Do Everyday

Shoulders Exercises – You Must Do Everyday

Shoulders Exercises

In today’s article we look at the best dumbbell exercises for shoulders. We’re going to focus on several areas of training: from strength to power as well as hypertrophy and a few others you’d expect.


First up is strength.

While I truly believe the barbell overhead press is the best choice there are reasons why you may not be able to perform the exercise.

Injury, lack of access to equipment are just a few.

Just because we don’t have a barbell doesn’t mean we have to go without getting the benefits of this great movement.

In order to get the most out of the dumbbell option, make sure you perform this exercise standing and not in the seated position.

The seated overhead dumbbell press interrupts scapular rhythm and provides a ‘cheat’ in the form of added stability from the use of a bench.

Shoulders Exercises - You Must Do Everyday
Shoulders Exercises – You Must Do Everyday

The strict dumbbell standing press is a great exercise for building strength but don’t be surprised when the added stability challenge requires you to use less weight than what you can on the barbell version.


Our next category is power.

For power I love the jammers or viking press.

The problem with them is that most people don’t have access to the required equipment.

Even many commercial gyms lack the proper tools for these exercises.

We can get a similar training effect by performing the dumbbell push press.

When performing this move be sure to hinge at the hips and get your legs involved for added power.

As always power training should be kept to around 7-8 explosive, crisp reps.

This is not a move you want to take to failure.


As we move on to hypertrophy we look to one of the most effective techniques used for achieving muscle growth, eccentric overload.

We combo up cheat lateral raises with a more strict version of the lateral raise.

Cheat lateral raises allow for eccentric control with the heaviest weight while the more strict version allows you to train not just too failure but through failure which provides increased intensity that will assist with stimulating growth.


Next up is metabolic training.

Again, we utilize the concept of training through failure by using the metabolite build up to induce muscular stress.

Perform a mechanical drop set going from move to move without stopping. This creates a significant lactic acid build up. The specifics for this can be seen in today article.

Shoulders Exercises - You Must Do Everyday
Shoulders Exercises – You Must Do Everyday

Total Body

For a total body movement there was a toss up between the thruster and the power clean over.

Since I like the aspect of going from floor to overhead I chose the latter, plus it’s a little more explosive than the thruster. Short on time ? Do a few rounds of the power clean over… it will crush you.

We always have an eye on injury prevention. So I’d be remiss to not include a corrective exercise for shoulders.

For our corrective exercise I chose the prone floor press.

It has very similar mechanical elements to the face pull and works all the muscles of the inter scapular/posterior upper chain.

Since you can never give enough attention to your rear delts, I also included a great move to target them directly.

The rear delt row was a top consideration but for me, the Urlacher ties in the rear delt and rotator cuff.

That one, two combo sealed the deal in choosing the final exercise.

Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want to an extra challenge.

If you are looking for a complete program that will help you to not only build strong, muscular shoulders but also develop a complete athletic body.

Shoulder Exercises adds extra strength to the body !

Read other articles..

Top 3 Exercises For Men I Fitness For Men

Biceps Workout You Need To Get Bigger Biceps

What is Protein Synthesis and How Does It Works

What is Protein Synthesis and How Does It Works

Protein Synthesis

Proteins are made of a long chain of amino acids, which has been coded for by DNA.

The order of the bases of DNA determines which protein is made, by coding for a specific order of amino acids. This is protein synthesis, and in this article we are going to look at how it works.

You need to know ‘what is DNA‘ to remind yourself all about DNA.


  • DNA (deoxyribose nucleic acid) is extremely important. All living things have DNA, or in the case of some viruses they have RNA instead.
  • In eukaryotes, it is found within the nucleus and is arranged into chromosomes.
  • DNA determines the characteristics of an organism. Specific codes of DNA are called genes.
  • DNA is made up of nucleotides.

Nucleotides :

  • Nucleotides are repeating units, that are made up of a phosphate group, a sugar group and a nitrogen base.
  • There are 4 nitrogen bases: adenine, guanine, cytosine and thymine.
  • The bases pair up and the DNA twists into a double helix shape.

A set of three bases in the DNA molecule codes for a particular amino acid.

GGT for example codes for the amino acid called Glycine.

The 3 base codes are known as codons. So GGT is a “codon” for Glycine.

What is Protein Synthesis and How Does It Works
What is Protein Synthesis and How Does It Works


20 Amino Acids :

There are 20 amino acids that make up our body’s proteins.

9 of these we need to take in through our diet as our body cannot manufacture them. These are known as essential amino acids.

Our body can however manufacture non-essential amino acids.

Whilst 20 amino acids build proteins, there are actually many others that do not form proteins, possibly over 250. They may form sugar.

For Example :

Before we start, you need to know ‘what RNA‘.


We have both DNA and RNA in our bodies.

We need them both DNA is the blueprint; it contains all of the instructions for the cell to grow, function and replicate.

The RNA carries out these instructions; it copies and transfers the genetic code from the DNA to ensure the relevant proteins are made. So just think of it as “DNA makes RNA make proteins”.

Whereas DNA stands for deoxyribonucleic acid, RNA stands for ribonucleic acid.

Whilst DNA is double stranded, RNA is single stranded.

Like DNA, RNA is made up of a long chain of nucleotides.

Each nucleotide consists of a ribose sugar, phosphate group and a nucleotide base.

RNA has a sugar called ribose, whereas DNA has a sugar called deoxyribose.

RNA has a base uracil, or U, whereas DNA has the base thymine or T. So in RNA C and G still pair, but now A and U pair.

We need to know about RNA because we will see it when learning about protein synthesis.

We will see two special types of RNA:

  1. Messenger RNA which is known as mRNA.
  2. Transfer RNA which is known as tRNA.
  • We will see the mRNA being synthesised inside the nucleus, copied from the DNA code.
  • The tRNA is found in the cytoplasm.
  • For many years, we just thought RNA was a DNA photocopier as mRNA, the protein builder as tRNA and found in ribosomes as rRNA.
  • However, RNA can also act as enzymes to speed up chemical reactions. And in many viruses, they have RNA instead of DNA.
  • The RNA carries the genetic code in these viruses.

The DNA is in the nucleus and cannot move, but the ribosomes in the cytoplasm are where the proteins are made.

This means the code from the DNA needs to be copied and carried across to the ribosome by a molecule called messenger RNA or mRNA before the protein can be made.

Let’s have a look at how this all works.

In the nucleus, the enzyme RNA polymerase unwinds and unzips the two strands of DNA that contain the protein-making gene.

Only one of these strands is going to be replicated.

Complementary RNA nucleotides base pair with the chosen strand.

Transcription :

RNA polymerase also binds the RNA nucleotides together making a new RNA strand. This is the messenger RNA or mRNA.

This process inside the nucleus is called transcription.

Translation :

The mRNA travels from the cell nucleus and out into the cytoplasm, until it reaches and attaches to a ribosome.

The ribosome then sticks amino acids together to make a polypeptide chain, following the order of amino acids as coded by the mRNA.Three base codons on the mRNA code for one amino acid.

What is Protein Synthesis and How Does It Works
What is Protein Synthesis and How Does It Works

This process is called translation.

Let’s look at translation in a little more detail.

Translation in Detail :

What is actually happening inside the ribosome ?

Transfer RNA or tRNA molecules, carrying specific amino acids, base pair with the mRNA inside the ribosome.

So the tRNA brings in the amino acids and the mRNA provides the information of the exact order that the amino acids need to be bonded together in, to ensure the correct protein is made.

As more tRNAs match up with the mRNA, the amino acid chain becomes longer. Eventually the polypeptide chain will form into the protein.

So there we have protein synthesis.

Inside the nucleus, the DNA molecule is unzipped from around the gene by DNA polymerase.

The DNA is replicated and mRNA is formed in the process of transcription. The mRNA travels out of the nucleus and into the cytoplasm, where it binds with a ribosome.

In the ribosome, the nucleotide sequence of the mRNA is translated by tRNA molecules which carry related amino acids.

The polypeptide chain is formed, and will eventually fold into the required protein.

How To Get Rid Of a Headache Fast In 5 Mins

How To Get Rid Of a Headache Fast In 5 Mins

How To Get Rid Of a Headache Fast In 5 Mins

What’s the best headache relief?

What actually causes headaches?

These are major questions asked by everyone now a days ! Lets have a look to these problems and try to find out their solutions in a best way !

Head Ache is one of the common problem face by many people around the worlds. Headache is caused by several reasons, Therefore there are various to get rid of headache in fast 5 mins !

The main factors are severe stress, fatigue, sinusitis, poor posture, water loss, dehydration, and holding the head in an improper position for a long time.

In some cases, we can solve this pesky problem by ourselves, yet sometimes we should see a doctor immediately.

How To Get Rid Of a Headache Fast In 5 Mins
How To Get Rid Of a Headache Fast In 5 Mins

Here’s a detailed guide to help you identify the type of a headache you have as well as the best strategy for pain relief.

When you have a headache and the pill you need isn’t at hand, the situation seems hopeless.

But there’s a scientific way to get rid of a headache called acupressure.

Its effectiveness is confirmed by numerous scientific studies.

By its nature, it’s a form of acupuncture and reflex therapy, but it doesn’t require special medical knowledge.


This is the most frequent type of headaches.

The main symptoms:

  • You feel like you’re wearing a tight band around your forehead.
  • You feel spasms around your eyes and upper forehead.
  • You feel a dull gnawing pain.

Take any appropriate painkiller, but you should only use them occasionally. If headaches occur frequently, consult your doctor. Try to be physically active.


This type of a headache is caused by sinusitis.

The main symptoms:

  • You feel pain in your forehead around the eyebrows and under the eyes.
  • This headache might lead to a running or blocked nose.
  • You feel tired and weak.

At rarely goes away on their own. If you have an allergy, antihistamines may help. In other cases, it’s best to see a doctor who will most probably prescribe antibiotics.

How To Get Rid Of a Headache Fast In 5 Mins
How To Get Rid Of a Headache Fast In 5 Mins


All symptoms occur during a migraine attack that progresses through four stages:

  • Prodrome (1 to 2 days). You feel irritable, fatigued and have an increased or decreased appetite.
  • Aura (up to 30 mins). You become sensitive to light, feel tingling and numbness, and might have speech disorders.
  • Resolution (up to 24 hours). You feel fatigued and have trouble concentrating.
  • A headache itself (up to 72 hours). You feel severe throbbing pain.

A number of treatments are available to help ease the symptoms. Moreover, regular exercise will help you improve your health significantly.


Cluster headaches affect less than 1% of the population. The main symptoms:

  • Redness of the eyes
  • Sensitivity to light
  • Lacrimation

Treating it can be tricky because the pain appears and disappears spontaneously and at a moment’s notice. Only a doctor can help you solve this problem.


Alcohol causes blood vessel dilation and affects serotonin levels in your body. The main symptoms:

  • Throbbing or dull aching pain
  • Tightness
  • Heaviness

The best remedy is to take a painkiller, drink plenty of water, and get some good sleep.

We hope you will never experience any of these headaches, but if you get one of them it’s better to consult a doctor before taking any medicines. Do not self-medicate.

– The point of the third eye, or Yintang, is situated between the eyebrows in the place where the bridge of the nose passes into the forehead. This point is also responsible for eye fatigue removal.

  • The Zan Zhu points are located at the base of the inner edge of the eyebrows. Massaging this area also relieves a runny nose and improves visual acuity.
  • The Yingxiang points are located on both sides of the nostrils in line with the eyes. It helps to open sinuses, reduce a headache and toothache, and relieve stress.
  • The Tian Zhu points are located behind the head in the middle, between the ear and the beginning of the spine. Massaging these points helps you relieve nasal congestion, pain in the eyes and ears, severe headaches, and migraines.
  • The Shuai gu points are situated 2-3 cm from the beginning of the hairline in the temple area. Pressure applied to this area relieves pain in the temporal region and eye fatigue.
  • The He Gu points are located on the back of the hand between the thumb and forefinger. Pressure applied to this area also relieves back pain, toothache, and tension in the neck muscles.

You can get rid of headache in such a ways !

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