Broad Shoulders - How To Get Them

When it comes to upper body workouts, most of the trainees are mainly concerned with chest and how much they can bench press. But if you are after a better physical appearance, broad shoulders should be your priority. Broad shoulders make you look more fit and powerful, and are a characteristic that many men want, but few have. Besides when you put a shirt on, no one can how big your chest is but they certainly spot massive shoulders. Also  broad shoulder will make you more athletic an thinner. The higher your "shoulders to waist" ratio the fitter you will look. Sadly, only a small percent of people really know how the shoulders are built, how they function and how to train them properly.

The shoulders have three heads:

Lateral shoulder head - this is the part that is responsible for moving the arms sideways and the one that contributes the most to shoulder width. Two-time Mr. Olympia Larry Scott is a prefect example of how you can build broad shoulders with proper training and determination.

Anterior shoulder head - although the lateral head is the one that makes your shoulders look wider, it almost always stays underworked.That honor has the anterior head.It is the most worked (and probably even overworked) shoulder head.This happens from all the bench pressing, shoulder pressing and dips.

But probably the most underworked head is the posterior shoulder head.This head is extremely important in developing that "broad shoulders" look and depth in the shoulder region, because without it the shoulder will appear flat from the side.

So if you want to build wider shoulders you should mainly concentrate on the lateral an posterior head.There are three exercises that will develop these two shoulder heads and help you build broad shoulders.

1. Hang clean and press 3 x 6-8 reps
2. Side laterals 3 x 10 reps
3. Rear delt raise 3 x 10 reps

Remember, no one can see your chest and biceps with your clothes on, but everyone can see how athletic you are if you own a set of wide shoulders.

Combining Cardio With Resistance Exercise: Muscle Growth Killer?

You just finished a grueling session of working out and now it’s time to do some cardio. Wait… combining cardio with resistance exercise may hinder muscle growth, according to a new study.

Researchers reported that if you are trying to gain muscle mass, combining resistance exercise and cardio in the same session may disrupt genes for anabolism. It has been shown that repeated high-intensity, short-duration contraction promotes muscle hypertrophy and strength gains, whereas prolonged, low-intensity contractile activity is associated with increased mitochondrial density and enhanced resistance to fatigue (an aerobic muscle fiber type). Previous research observed only modest hypertrophy with endurance training, combined with resistance exercise in skeletal muscle of subjects.

Type of Exercise Influences Gene Expression

Researchers from Australia, in a study published in Medicine and Sports Science and Exercise, examined genes from well-trained endurance athletes and resistance-trained athletes to determine if a particular type of exercise turns ‘on’ different genes. Twenty healthy males volunteered for this investigation. Seven were endurance-trained cyclists who had been training for eight years (cycling 250-600 kilometers per week). These subjects had no history of strength/resistance training. Six subjects were strength-trained (ST) powerlifters who had been strength/resistance training exclusively for nine years (three to four sessions per week).
As might be expected, genes chronically altered in endurance subjects are predominantly involved in energy metabolism and mitochondrial function, membrane transport, and blood vessel growth, whereas those upregulated by prolonged strength training are involved in processes that regulate protein synthesis and transcription and translation. The research group reported for the first time that a great number of genes that regulate these processes are chronically elevated, specific to this type of training.
Strength-trained individuals, on the other hand, are characterized by muscle hypertrophy/protein synthesis, which is reflected in the novel genes and the gene clusters upregulated. These data support the notion that regular strength training chronically alters skeletal muscle gene expression to promote protein synthesis and hypertrophy, thus maintaining the phenotype for improved muscle force production. In contrast, the endurance training phenotype has a strong association with aspects related to mitochondrial biogenesis, improved oxygen supply, and energy metabolism. The novel genes and the gene clusters highlight the chronic upregulation of genes specific to the characteristic phenotype for efficient energy provision from metabolism during rhythmic, continuous muscle contractions in endurance exercise.
In summary, there is evidence that basal gene expression patterns in human skeletal muscle are altered after chronic (greater than eight years) endurance and strength training. In particular, training-specific differences exist in groups of genes that are involved in adaptive processes that are important in response to different types of training. On the basis of this perspective, it is probable that chronic training subtly regulates numerous genes from important functional groups in human skeletal muscle, possibly through modulation of processes that control mRNA degradation, as a long-term adaptive mechanism to cope with repeated training stimuli.

 What Happens If You Combine Aerobic and Resistance Exercise In the Same Session?

If doing certain exercises turns on specific genes, then combining exercises may result in a ‘mixed’ signal in muscle. Therefore, the possibility exists that the cumulative, adaptive effect with consecutive resistance and endurance exercise bouts results in an ‘interference effect’ with concurrent training. This means that cardiovascular training turns on genes for an aerobic fiber type (increased type I fibers, increased mitochondria), while resistance exercise turns on a resistance training gene phenotype in muscle (increased type IIAB muscle fibers, increased anaerobic threshold, etc.). By combining the two, you have a ‘mixed’ gene expression being translated in muscle.

Researchers from Australia took trained men and assigned them to either one of two conditions. One experimental trial consisted of a bout of resistance exercise followed by a bout of endurance exercise (cycling), while in the other trial, subjects performed the reverse exercise order (i.e., endurance, then resistance exercise).

• Following a standardized warm-up (2 x 5 repetitions at 50 percent and 60 percent of 1RM, respectively), subjects performed 8 sets of 5 repetitions at ~80 percent of 1RM. Each set was separated by a 3-minute recovery, during which the subject remained seated on the leg extension machine.

• Subjects performed 30 minutes of continuous cycling at a power output that elicited ~70 percent of individual VO2 peak.

Muscle biopsies were taken before, 15 minutes after, and 3 hours after exercise.

Combining Cardio and Resistance Exercise Disrupts Genes for Anabolism

Basically, it’s a ‘no win’ situation no matter which way you look at it. Combining cardio and resistance exercise disrupted genes for muscle anabolism. For example, here is what the researchers found when genes were analyzed.

• Cardio Before Resistance Exercise: A novel finding was that an endurance bout undertaken prior to resistance exercise suppressed IGF-1 Ea (a gene splice of IGF-1) mRNA (~42 percent) and also induced small declines in mechano growth factor (~27 percent). The findings represent the collective effect of diverse contraction modes, and it is tempting to speculate that endurance exercise immediately preceding resistance exercise attenuates anabolic response.

• Resistance Exercise, Then Cardio: Cardio performed after resistance exercise increased genes for muscle tissue breakdown. Muscle breakdown genes were elevated (atrogin, 21 percent and MuRF mRNA, 53 percent) when cycling was performed subsequent to resistance exercise. Previous studies showed that following a single bout of endurance exercise, atrogin and MuRF mRNA (genes for muscle tissue breakdown) were elevated. Thus, the results indicate that endurance activity after resistance training may have the capacity to exacerbate genes for catabolism and subsequent protein degradation. Consequently, when resistance exercise is undertaken after endurance exercise, upregulation of ubiquitin ligase expression may be suppressed. Moreover, PGC-1-alpha mRNA— a gene that turns ‘on’ an aerobic phenotype— was elevated when cycling preceded resistance exercise.

The results indicate that endurance activity prior to resistance exercise may diminish anabolic response, while endurance activity after resistance exercise may exacerbate inflammation and protein degradation. AMPK has been termed a metabolic ‘master controller’ activated by exercise and changes in glycogen content in skeletal muscle. AMPK activation was not different 15 minutes after each successive exercise bout. However, AMPK above resting baseline was higher 3 hours after cycling was done after resistance exercise, indicating metabolic stress may have been exacerbated when endurance exercise was performed subsequent to resistance exercise.

The results provide support for the contention that (acute) combination of cardio and resistance exercise training back-to-back does not promote optimal activation of anabolic pathways.4 Thus, undertaking both resistance exercise/cardio together in close proximity influences the acute molecular profile and likely exacerbates acute ‘interference’ of key anabolic-signaling pathways.

One of the things I was highly critical of in this paper was that after exercise, the subjects did not eat for 3 hours— a huge flaw in the study. I contacted Dr. Hawley and he said that this was a preliminary study, and researchers have samples where the subjects consumed a post-exercise protein/carbohydrate shake to see if there was a different effect on the genes in muscle. The study is set to be released in a few months.

If you going to do cardio, it may be better— for an optimal anabolic effect— to do it earlier or later in the day, as opposed to doing it before or after resistance exercise.

Bodybuilding and Sex

Bodybuilding, like many forms of vigorous exercise, is an aphrodisiac. Certainly, the lean, shapely, muscular look of the bodybuilder's body is a psychological turn-on. But there is more to it than that. At the physiological level, scientists have found that vigorous exercise stimulates the production of the hormone responsible for the sex drive in both men and women - testosterone.

Research has found that the testosterone level in both sexes, athletes and nonathletes, is greatest following a vigorous workout. The explanation is that testosterone is important in muscular activity. The hormone stimulates the after-exercise replacement of muscle glycogen, the fuel muscles use to energize the action of hard training.

When you are bodybuilding at an optimum level of exertion, you are likely to have the most testosterone at your disposal for both exercise and sex. Circulation plays a role. Testosterone is produced by the sex glands, but if the blood flow to those areas is insufficient due to lack of exercise and poor physical condition, the cutback in production of the hormone is sure to be reflected in decreased sex drive.

Not all male impotence is physical. Psychological factors also can be the reason for potency disturbances. If there's anything men fear more than heart disease, it's impotence. It is a common problem that can be as the inability maintain an erection.

Inhibited sexual desire is the same as decline in sexual response. By middle age most men have lost some of the physical excitement of sex. Normally, in erotic situations, men don't lose their desire even though erections are harder to come by. However, there are many factors that may inhibit sexual desire in both men and women. In a University of Pittsburgh survey, 35% of women and 16% of men reported inhibited sexual desire, despite the fact that most of them were happily married.

Men are particularly apprehensive when it comes to sex. Customarily the man makes the first move. Even if he's good, he worries. Will his erection hold up? Is it big enough? Is he satisfying his partner? Can he make her climax? Is he better than her last lover? His manhood is always on the line.

Impotence has physical causes more than half the time. The most common causes are diabetes, which may decrease blood flow, hardening of the arteries, back or pelvic surgery, hormonal imbalances, high blood pressure, and drug (including alcohol) abuse. In fact, one of the first symptoms of diabetes is impotence. Obviously, a healthy lifestyle of exercise and proper nutrition remains the best preventative.

The psychological factors disturbing potency, once thought to be 90% of sexual problems, are now considered to be less than half. Inhibited sexual desire may result from marital problems, a deteriorating relationship, depression, stress, major life changes and the sexual revolution.

Inhibited sexual desire can best be described as a low rate of sexual activity and lack of sexual interest (thoughts, fantasies, etc.).

Routine sex can be boring after a period of time and result in loss of appetite for sex.

If both partners are career oriented, their work problems may disrupt their sex life.

Lack of sex interest can often be one of the first signs of depression. Factors such as retirement, career changes, moving to a new home or remarriage may also lead to temporary loss of desire.

On-the-job problems may cause sexual desire to deteriorate.

New female freedom in the sexual revolution has created pressures that have caused some males to retreat from sex. When demand for sex from his partner exceeds his own interest, a man may lose interest entirely.

Vasectomy, though not affecting male potency physiologically, may have a psychologically inhibiting effect.

Impotence is often temporary, but a man may experience performance anxiety from a failure that chain-reacts into subsequent failures. He may even avoid sexual encounters as a result.

It is not easy to overcome these anxieties or dysfunctions on your own. Many such problems can be diagnosed and treated successfully by professionals. Hormonal imbalances can be remedied, and psychological problems resolved. The urologist can look for physical problems in the genitourinary tract. Small testicles could indicate a low testosterone level. Blood tests provide the urologist with a hormone profile. Existing organic factors can thus be treated medically low hormone levels can be boosted by injections. Drugs to improve erections can be prescribed to counter the inadequate nerve transmission due to diabetes. Pill such as Viagra can also be prescribed to help create and keep an erection.

Men will slay dragons and reach for the moon, but when it comes to sex, they are as fragile as cut glass. Take the case of 'Vito."

Vito was the envy of his male friends. He taught bodybuilding full time, exclusively to women, one on one, sometimes at the gym, sometimes in their homes. He was handsome, tall, well-built, single and Italian — a winning combination to his clientele of beautiful actresses, stunt women, models, jetsetters, writers and business executives. He opened up a whole new world to them with bodybuilding. For 50 bucks an hour, he gave them hope, along with the attentiveness and kindness so often absent in their lives. They showered him with gifts and invitations to dinners and drinks that regularly lead to another kind of one on one.

Vito loved women, but it got to the point where he would almost rather kick back alone in his pad and watch the Raiders or Celtics on TV, or even read a book. Yet, he couldn't resist their overtures.

It happened one Monday night following an awards show to which he had escorted his gorgeous actress client "Sheila." It was his first time with her outside the gym. He had just been on a weekend boat party and tried to make up for it with a three-hour workout that morning. He was pooped, and he thought wistfully of his own empty bed. So when sexy Sheila closed in on him, he could not arise to the occasion. Nothing worked. He couldn't believe this was Vito.

The same thing happened shortly thereafter on a date with another of his clients. And then another. Amidst these failures, his self-image began to wilt.

Vito went to a specialist for a physical, sure something must be wrong with him, but he checked out A one. "It's all in your mind," the doctor told him. "Relax. Take your time. Remember, you can't will a sexual response. It's more likely to happen when you're rested, in a positive mood. Chances are, you're simply burned out from too much."

Vito stuck strictly to business for a couple of months. Then he met "Audrey," a secretary who had only recently started weight training at a health club. They had several dates that went no further than a good-night kiss. He found pleasure in the growing affection that comes with being close. He made time in his busy work schedule to be with her, and to work out with her. With this new mutual involvement in training, their intimacy grew. They shared their strengths and limitations, which opened the way for mutual compassion and support. Vito became more at ease. Then one quiet evening together at her place, while watching Monday night football, they were both delighted to discover some off-field action. Vito was too overwhelmed with love and joy of his own score to hear the outcome of the game.

Often lack of sexual desire comes from poor communication with the other person. The two people think that sex comes naturally, that they don't have to talk about it. Most middle-aged people today grew up not talking about it at all.

You can start now to tell each other what gives you pleasure in sex. Talk about what you don't like. Keep the conversation warm and affectionate.

Try bodybuilding together. Medical experts say that exercise releases natural tranquilizers that erase depression and anxiety and promote better mental health.

Bodybuilding improves your physiology and enhances the body's structure. It makes you look a lot better. It promotes a positive body image that sparks the confidence that can fire romantic relationships. The sensuality in physical improvement heightens your own self-esteem, which makes you feel sexier and look sexier to your partner. It gives a new sense of self and an emotional awareness that can translate into sexual desire. Done together with your companion, bodybuilding is a sharing of intimate time from which sexual relationships can develop.

When you are fit, sexual issues are less a problem. Some authorities believe the physical connection between two people training together may be biochemical. The scent of sweat can even be a turn-on.

Training together gives time together, valuable for cementing relationships. Good physical condition is an invitation to love. Impotence gets lost in the fun and passion of your healthy lifestyle.

BUY STEROIDS

Buying steroids is not an easy task because steroids without a prescription are illegal. With the Internet, however, the task of buying steroids is easier even if it is risky.

The first issue with buying steroids is that they are illegal to purchase in the United States if you don't have a prescription. Even buying steroids from a country where they are legal and having them shipped to a location in the United States is against the law. Some people have even resorted to going to Mexico, buying steroids and smuggling them back to the United States. Again, this is illegal.

Anyone who participates in buying steroids is setting themselves up for legal repercussions including possible jail time.

The next issue with buying steroids is that since it's an illegal process, the steroids are not regulated so it's questionable as to the quality of these steroids. People have inadvertently found themselves buying steroids that are diluted or underdosed (which skews the results) as well as contaminated (which can cause serious illness and even death). Other people have found themselves buying samples of steroids that have not gone through the testing needed to approve them for human consumption.

The final warning for people buying steroids is that they are setting themselves up for fraud, especially if they try buy steroids online. Many people and website who advertise steroids for sale are scams. It's difficult for people buying steroids to weed out the scamming sources to find "legitimate" sellers. Furthermore, people who have found good sources for buying steroids are often reluctant to share their sources for fear of their source getting busted.

Many people will tell you that the only safe way of buy steroids is with a valid prescription and from a reputable pharmacy.

Is Synthol good or not?

Synthol is another site enhancing oil. In case, you do not know. It is not a anabolic steroid. You inject this oil directly in your muscles. Before discussing it any more, you have to understand that this oil does not help you in gaining strength of your muscles. Its effect is that it makes the muscle that you are using to develop look bigger and better. In other words, it just work on the appearance of your muscle without effecting its strength or your ability to train that muscle for better performance.

How does it work? There is a covering, which surrounds the muscles in human body. This cover compresses the muscles from all sides. It means that naturally it inhibits the growth of the muscle. You can use synthol, in order to remove or reduce this inhibition. There is a famous myth that synthol stays in your system up to 5 years. If true, using synthol could be very dangerous for your health. As it does contain some substances that can harm your anatomy, if you expose your body to it for a longer period of time. Recent research has shown that it is not true.

It works by slowly dissolving into your body and becoming part of your metabolism. It can take up to several months to completely flush out of your body and as with any other site enhancement oil, you have to be careful, but you can use it if you are careful. Anyway continuing the above discussion, when you inject it directly into your muscle it stretches the protective covering surrounding your muscles. It means that muscles that the protective covering was surrounding from all sides by this cover. Suddenly have more room to grow. It allows for almost an instant increase in the size of that particular muscle.

 It is why, you have to inject synthol directly into your muscles that you want to grow. Most body builders do that in order to grow their muscles. Especially, the ones that they feel are not growing up as fast or as well as the rest of their body. Like everything else in life it has a downside also. First, you have to avoid both the scar tissues and lump formation at all costs. Scar tissues make it harder to inject synthol into your muscles directly. You have to know that taking these injections is a painful process, at least to begin with.

 Regular users say it becomes easier as you take more shots and eventually, you become immune to pain, but you have to know that it is a very painful in the beginning. Also to get the best results, you should give a good thorough and even rub down to the muscle in which you are injecting synthol, right after the injection. Otherwise lumps will form and they will not only be painful, rather they will be counterproductive to your goals of rapid growth. If the lumps do form, stop taking synthol and continue to rub that place cyclically, until that lump dissolves. After that lump dissolves, you can restart the intake of synthol.

And after all this - PLEASE DO NOT OVERDOSE WITH THIS!!!!