HOW TO GET YOUR BENCH PRESS UP BY “CLIMBING THE MOUNTAIN”?
This training protocol is designed to increase your bench press…slowly, but surely.
I like this method because slow and steady wins the race, plus it’s modelled from Louis Simmons @ Westside Barbell. And in the strength training world, there’s no one better than Louis. I call this “climbing the mountain” because increasing your bench press in this way utilizes a steady climbing strategy.
How to Increase Bench Press?
Bench with extra-wide grip, one inch outside of the rings
Do a six rep max week after week, until you can’t climb any higher in weight
Increase reps to eight reps until you can’t climb any higher in weight
Increase reps to ten reps until you can’t climb any higher in weight
Return to six reps and climb until you have a new record with six reps, then eight, and so on
Bench Press Recommendations:
Warm-up with 3-4 sets with very light weight
Press the bar straight up, not over your face
Three days minimum apart for recovery, I personally go 6-7 days
If you are going to bench big, you need to get bigger
Five minutes between sets to fully recover
Infuse incline bench and dumbbell work to accelerate your results
Pay attention to upper back, rear and side delt work, and hammer curls
Train triceps hard and every way possible, 75% of your bench comes from triceps
Speaking of Training Triceps…
Try these 2 tricep exercises that will greatly help your efforts in increasing your bench press.
1. Laying extensions with a straight or EZ curl bar, and try all of these variations (total of 60 reps with heavy weight):
Bar to forehead
Bar to nose
Bar touching chest
Bar to throat (most demanding on the elbows, but very effective)
2. JM presses are a secret little weapon powerlifters use, that many vegetarian bodybuildersdon’t know about. Here is a video that will demonstrate the movement.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
GET SUPER-STRONG (AND JACKED) WITH THE WESTSIDE METHOD
Louie Simmons is the owner and visionary of the world’s most hardcore powerlifting gym, where only the elite come to train.
This notorious gym is Westside Barbell, located in Columbus, Ohio.
Among the techniques he’s developed is the Conjugate Method training system (also called the Westside Method), which utilizes single repetitions as a core training tenet.
Louie’s controversial, yet highly-effective protocol implements a warm-up using only a 45-pound barbell, then diving right into a sequence of one-rep sets that progressively attempt to reach a new personal best.
I was always taught to warm-up with 3-4 sets of 5-8 reps to climb up to the eventual “strength-testing” heaviest set/s. So I wrote an article, “How to Get Your Bench Press up by ‘Climbing the Mountain’” that mostly models the Westside Method. I also use a different warm-up protocol.
I’m like many others who get mental blocks from being taught a certain way and sticking with it for no other reason, so I’m going to play around with this system a bit more because I can’t deny that the Westside Method is no joke. It’s helping many acquire insane amounts of strength, as well as pack on serious lean muscle.
It’s visionaries like Louis who break the norms and revolutionize how things are done. Part of who I am is trying to remain teachable, and the bottom line is that you can’t argue with results.
In this article, they quote Louis making one of the more excellent points I have read on the topic of training:
“Really, only 20 percent of your training here is max or near-max barbell work,” he says. “The rest, I don’t want to call it bodybuilding, but 80 percent is basically hypertrophy training. You’re always focusing on improving your weaknesses. That way, you won’t have muscle imbalances and you’ll constantly get stronger and eliminate injuries. There’s too many injuries in this sport, and there basically shouldn’t be any.”
He goes on to say:
“I would test a real squat, bench, and deadlift no more than once every 6-10 weeks,” Simmons explains. “You don’t get stronger by setting records in those lifts; you get stronger by training.”
I have to say, the more I read about Westside Barbell, the clearer it becomes that they truly are a rare source of real truth (versus hype). I invite all of you to visit their website and read up on the articles. I know this won’t be the last time you will hear me bring up the name, so here’s the link: www.westside-barbell.com.
To learn how to increase body strength and stamina using the Westside Barbell Method, watch these 3 videos below-
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
Overcome ED Naturally Without Medications – ED Is Caused by These Common Drugs
If you had to choose between permanent hair loss or suffering ED, which one would you pick?
It’s an honest question because drugs commonly prescribed to help halt hair loss have now been proven to cause ED —even years after using them.
But these drugs are not just prescribed for hair loss
They’re also used for another (not so vain) common condition. So if you’re a man over 50, chances are great that you’re taking these drugs, with dim side effects of ED.
We’re talking about any of the 5-reductase inhibitor drugs like finasteride (Propecia) or dutasteride.
These drugs are mainly prescribed for two conditions:
1. male pattern hair loss (androgenetic alopecia) 2. enlarged prostate (benign prostatic hyperplasia).
Scientists at Northwestern University have just published a study in the journal PeerJ that focused on the severe side effects of these drugs.
They used medical information from Northwestern Medicine’s electronic data repository of men who had taken 5-reductase inhibitors.
Of those men, 1.5% of those taking these drugs developed ED as a direct consequence. And the sexual dysfunctionlasted for 3.5–6.5 years after they stopped using the drugs.
This stands in stark contrast to the promise on the drug labels that the symptoms of ED vanish the moment you stop taking the drug!
Overcome ED Naturally Without Medications – Do Condoms Cause ED? (and what to do about it)
If you are engaging in sexual relationship with a new partner, using condoms is the only way to protect you from sexual transmitted diseases (STD).
But nobody likes using condoms. What’s more, many men complain about condoms causing ED.
The good news is that this shouldn’t be an issue. In fact, there is an easy fix.
Many men complain of erection loss during sex with a condom. Since they believe that the condom is responsible, they often remove it before the sexual episode is completed. This obviously carries a serious risk of spreading sexually transmitted diseases, which has motivated scientists to get involved in working on a solution.
In a multinational study published in the Journal of Sexual Medicine in August 2015, the authors concluded that condom use did not, in fact, cause the erectile difficulties.
They recruited 479 men between the ages of 18 and 24 and asked them about their condom use and their ability to get and keep an erection while putting it on and during intercourse.
Incredibly, this means that 61.7 percent of men report someerectile problems during condom use, with 47.9 per cent experiencing such problems during intercourse.
The authors also asked the men about sex without a condom. This is where it becomes interesting. The 47.9 percent who experienced ED during intercourse were substantially more likely to have ED while having sex without a condom, too. In other words, it’s not the condom’s fault!
It is possible that men blame condoms because they want to avoid recognizing the dismaying possibility that they have ED. This is not only a health risk, but also a psychological issue that may lead them to put the kind of performance pressure on themselves that will almost certainly aggravate their ED during sex with and without a condom. Think of it this way: if you don’t admit it, then you cannot tackle it and your ED will continue indefinitely.
It is also worth mentioning that grabbing at Viagra or any other PDE5 inhibitor is not the answer to ED during condom use. The Journal of Sexual Medicine published another study in 2009 that concluded that men who used PDE5 inhibitors were three times more likely to report erection loss during sex while using a condom. So if you use a condom, you will have to deal with the real causes of the ED, rather than simply drawing on the strongest drug you can find.
If you are sure that you have erectile difficulties only while using a condom, it is unlikely, but possible, that you are right. After all, In the above study, a minority of the men who struggled with condom-related ED were sexually totally functional without a condom.
If you are in this minority, a multinational team revealed the three main causes of condom-related ED in an article in a 2006 issue of Sexual Health. Men who lack confidence to use condoms correctly, men who don’t like how condoms fit or feel, and men who have more than three sexual partners in a three-month period are most likely to have ED while using a condom.
All three of these problems seem remediable. Learning to use a condom correctly should take care of the lack of confidence, experimenting until you find one that fits properly should do away with the discomfort, and having sex with fewer different partners will kill the last problem.
Overcome ED Naturally Without Medications -This “Un-Manly” Approach Cures ED Without Side Effects
If you suffer erectile dysfunction (ED), you’re probably looking for a manly cure for it. But there is one method that is maybe not considered so manly that has been found extremely effective for ED.
And isn’t it worth it to be a little unmanly to become super manly in the bedroom?
Indeed, this unmanly practice is used by millions of men all over the word. And it delivers a long array of results.
And that’s more manly than popping pills, if you ask me!
Over 90% of yoga practitioners are women. And men often consider it too soft of a sport. But yoga practitioners have long claimed that yoga can greatly improve sexual functioning for men and women.
When researchers put this claim to the test in the Journal of Sexual Medicine in 2010, they found that this was indeed the case. After following a 12-week yoga program, most of their 65 male subjects between the ages of 24 and 60 years showed a marked improvement in many domains of sexual functioning, including desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, and orgasm.
This should, perhaps, not be surprising. Some of the main causes of ED are general stress and performance anxiety, and yoga is understood to be an effective way to relieve anxiety.
A paper published in the journal Andrologia in 2014 concluded that ED drugs were more effective when combined with stress management than on their own. In the study, some men with ED received only tadalafil, while others received tadalafil and an eight-week stress management program. The latter group showed a much greater improvement than the former group. The stress management program included, among other things, some yoga.
There are other reasons why yoga might be effective. An article in a 2009 edition of the Journal of Sex and Marital Therapy shows that some cases of ED are caused by a lack of the neurotransmitter serotonin. These cases are normally the men who struggle with depression. Like other exercise, yoga can boost the serotonin level in your body, which makes it a promising treatment for both the depression and the ED.
According to a literature review by Marcy McCall, a University of Oxford academic, yoga also improves blood flow throughout the body, aids with muscle relaxation, lowers the stress hormone cortisol, and aids with various other mechanisms that are involved in successful sexual function.
The best yoga postures to try are those that focus on the groin area for increased blood flow and muscle relaxation.
Start with some stretches that the yogacommunity calls basic. For example, lie on your back with your legs slightly apart. Now raise your legs and bend your knees until they touch the sides of your body. Take the outer side of your feet in your hands and, using your upper body strength, pull your knees down to the ground. The soles of your feet should point to the ceiling.
Once you have mastered this stretch, you can move on to the kandasana. To perform it, sit with your legs stretched out in front of you. Stretch your legs out sideways and bend your knees. Put the soles of your feet together. Now, using your hands, pull your heels as close as possible to your groin. They should ideally touch your groin, but don’t worry if you are not flexible enough yet. Just go on practicing. It is crucial that you keep your back straight throughout this exercise to avoid injury.
This post is from the Erectile Dysfunction Master Program, which was created by Christian Goodman for men who are looking for the best erectile dysfunction natural remedies. This is an all-natural system that utilizes the power of exercises to permanently cure erectile dysfunction. By following the techniques in this program, you will be able to get hard fast without pills and maintain stronger erections for hours so you can enjoy sex again.
Erectile problems can be physical or emotional. If your problem is physical, you need to exercise the muscles around the genital area. If your problem is emotional, then you need to learn relaxation techniques. Erection Master will teach you steps that can help get rid of your erectile dysfunction for good. As long as you’re willing to commit 30 minutes of your time, 3 to 7 days a week for 1 to 2 months, they’ll work for you. You can practice the steps alone or with your partner.
These techniques are far more effective than Viagra, Cialis or other drugs for erectile dysfunction. The drugs only help about 40% of men who use them and can also cause very serious side effects.
Dwayne hits the gym at least five days a week, and trains by feel.
Mr. Johnson isn’t a vegetarian, but this man knows bodybuilding and I respect his philosophy about training. Muscle & Fitness magazine recently wrote the following:
At 40, he’s (Dwayne Johnson) a seasoned, instinctive trainer. “I go by feel,” he says, and notes that when he’s in the gym it’s all business. “I have my headphones on. I’m listening to my music. I’m 100% focused. There’s no wasted time and no wasted effort when it comes to me and the weights.”
I totally agree. Mindful strength training (and mindful eating), is learning how to tune in and notice what your body is telling you. Our bodies have a lot to say, and who/what would know better right?
Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% body fat for some of his Hollywood movie roles. He trained six days per week, resting on day seven.
Monday, Wednesday, Friday
Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5-minute warm-up, 12 minutes high intensity, 5-minute cool down
Tuesday, Thursday, Saturday
Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5-minute warm-up, 12 minutes high intensity, 5-minute cool down
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
Reduce Your Blood Pressure Scores – A Healthy Solution Spikes High Blood Pressure Dangerously
Numerous studies have found that specific type of common chemicals raises blood pressure.
So, health advocates have been pushing a supposedly healthier option.
But a study that has been accepted for presentation at ENDO 2020, the Endocrine Society’s annual meeting, has now shown that supposedly healthier option is just as bad.
Fortunately, there is a very simple, healthy alternative—one that our grandparents used.
BPA is a chemical from which plastic is made. It hardens plastic and is used in almost everything, from water bottles and food containers to the linings of canned foods and drinks to compact discs.
Previous studies discovered that most people have BPA in their bodies. BPA is harmful because it mimics the hormone estrogen and thus causes a rise in blood pressure.
The European Union and Canada have banned BPA use in baby bottles for safety reasons, and many of the states in the US have followed their example with bans on its use in baby bottles, sippy cups, infant formula packaging, and food containers used for the storage of food for children below the age of four.
Manufacturers have replaced BPA with chemicals like bisphenol S (BPS) and bisphenol F (BPF)—names that hardly inspire confidence.
Researchers from the University of Georgia conducted a study in which they exposed pregnant rats to BPA, BPS, BPF, or saline as a control group.
They followed the offspring of these rats to observe the effects of these chemicals on their blood pressure. After the rats reached adulthood, the researchers implanted devices to measure the rat’s blood pressure for 11 weeks.
During the 11 weeks, the researchers observed that those rats exposed to any of the three chemical types had substantially higher systolic and diastolic blood pressure than those only given the saline.
Daytime systolic pressure was high in the BPA group, and diastolic pressure was high in the BPS and BPF groups. Heart rate increased in all groups, especially in the BPS group.
This means that it is important to avoid these substitute chemicals while pregnant if you want your children to grow up without this potential heart complication—but avoiding plastic is easier said than done.
It’s not only pregnant women who should worry.
Research seems to show these chemicals have the same effect on people of all ages, maybe especially elderly who are the most vulnerable for high blood pressure.
So, for ultimate health, avoid all types of plastic as much as possible when it comes to food—and opt instead for glass or steal.
The worst part is, you’re most definitely consuming this ingredient every day yourself.
We all know that sugar is related to the risk of developing obesity, which in turn is a risk factor for hypertension.
In this study, however, researchers found that sugar directly cause high blood pressure even if obesity is absent.
The study team gathered data on nearly 400,000 people from 12 previously published studies and analyzed them for common health trends.
What they discovered was that people who consume 3 or more sugary beverages (e.g., sodas, sugary fruit juices) had 26–76 percent higher blood pressure than those who drank little or unsweetened drinks.
Reduce Your Blood Pressure Scores – This Mineral Lowers High Blood Pressure (New Study)
If you love salty food, you’ll love today’s article.
A study published in the American Journal of Physiology in April 2017 proves that eating a lot of another delicious mineral gives you a free pass on salt.
According to the study, people in isolated societies with limited imported food eat a lot more potassium and a lot less sodium than those in developed countries.
This is unsurprising, as they eat more naturally grown fruit, vegetables, and grains than people in developed countries and substantially less food preserved in cans, jars, and packets.
But the population studies go further.
When the team compared studies on high-potassium populations to those on low-potassium populations, they found that consuming a lot of potassium was much more important than using little salt.
Regardless of the amount of sodium they consumed, populations with a high potassium intake had lower blood pressure than those with low potassium consumption.
You’ll find plenty of potassium in dark green vegetables, potato and sweet potatoes with their skins, mushrooms, beans, bananas, avocados, dried fruits, salmon, and yogurt.
This post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites.
This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.
