Monthly Archives: August 2017

Dermatology

Dermatology (from ancient Greek δέρμα, derma which means skin and λογία, logia) is the branch of medicine dealing with the skin, nails, hair and its diseases.[1][2] It is a specialty with both medical and surgical aspects.[3][4][5] A dermatologist treats diseases, in the widest sense,[6] and some cosmetic problems of the skin, scalp, hair, and nails.[2][7]Dermatology (from ancient Greek δέρμα, derma which means skin and λογία, logia) is the branch of medicine dealing with the skin, nails, hair and its diseases.[1][2] It is a specialty with both medical and surgical aspects.[3][4][5] A dermatologist treats diseases, in the widest sense,[6] and some cosmetic problems of the skin, scalp, hair, and nails.[2][7]

Etymology

Attested in English in 1819, the word dermatology derives from the Greek δέρματος (dermatos), genitive of δέρμα (derma), “skin”[8] (itself from δέρω dero, “to flay”[9]) and -λογία -logia.
History[edit]Main article: History of dermatologyReadily visible alterations of the skin surface have been recognized since the dawn of history, with some being treated, and some not.[citation needed] In 1801 the first great school of dermatology became a reality at the famous Hôpital Saint-Louis in Paris, while the first textbooks (Willan’s, 1798–1808) and atlases (Alibert’s, 1806–1814) appeared in print during the same period of time.[10]
Training

DermatologistOccupationNames Doctor, Medical SpecialistOccupation typeSpecialtyActivity sectorsMedicineDescriptionEducation requiredDoctor of Medicine (M.D.) orDoctor of Osteopathic Medicine (D.O.) orBachelor of Medicine, Bachelor of SurgeryFields ofemploymentHospitals, ClinicsGlobe icon.The examples and perspective in this article deal primarily with the United States and do not represent a worldwide view of the subject. You may improve this article, discuss the issue on the talk page, or create a new article, as appropriate. (November 2012) (Learn how and when to remove this template message)United States[edit]After earning a medical degree (M.D. or D.O.), the length of training in the United States for a general dermatologist to be eligible for Board Certification by the American Academy of Dermatology, American Board of Dermatology or the American Osteopathic Board of Dermatology is a total of four years. This training consists of an initial medical, transitional, surgical, or pediatric intern year followed by a three-year dermatology residency.[2][11][12] Following this training, one- or two- year post-residency fellowships are available in immunodermatology, phototherapy, laser medicine, Mohs micrographic surgery, cosmetic surgery, dermatopathology, or pediatric dermatology. For the past several years, dermatology residency positions in the United States have been one of the most competitive to obtain.[13][14][15]
United Kingdom
In the UK, a dermatologist is a medically qualified practitioner who has gone on to specialise in medicine and then sub-specialise in dermatology. This involves:
-Medical school for five years to obtain an MBBS, MBBCh or MB, BChir degree
-One year of house jobs (Foundation year 1) before becoming fully registered as a medical practitioner


-Two to three years training in general medicine (Foundation years 2 and 3 or more) to obtain a higher degree in medicine and become a member of the Royal College of Physicians
-Having obtained the MRCP examination, applying to become a Specialty Registrar (StR) in Dermatology and training for four years in dermatology.
-Passing the Specialty Certificate Examination (SCE) in Dermatology before the end of training
-Upon successful completion of the four-year training period, the doctor becomes an accredited dermatologist and is able to apply for a consultant hospital post as a consultant dermatologist.


Fields

Cosmetic dermatology
A Cosmetic dermatology unit in SM City North Edsa, PhilippinesDermatologists have been leaders in the field of cosmetic surgery.[16] Some dermatologists complete fellowships in surgical dermatology. Many are trained in their residency on the use of botulinum toxin, fillers, and laser surgery. Some dermatologists perform cosmetic procedures including liposuction, blepharoplasty, and face lifts.[17][18] Most dermatologists limit their cosmetic practice to minimally invasive procedures. Despite an absence of formal guidelines from the American Board of Dermatology, many cosmetic fellowships are offered in both surgery and laser medicine.[citation needed]
Dermatopathology

A dermatolopathologist is a pathologist or dermatologist who specializes in the pathology of the skin. This field is shared by dermatologists and pathologists. Usually a dermatologist or pathologist will complete one year of dermatopathology fellowship. This usually includes six months of general pathology, and six months of dermatopathology.[19] Alumni of both specialties can qualify as dermatopathologists.

Physiology

Physiology (/ˌfɪziˈɒlədʒi/; from Ancient Greek φύσις (physis), meaning ‘nature, origin’, and -λογία (-logia), meaning ‘study of'[1]) is the scientific study of normal mechanisms, and their interactions, which works within a living system.[2] A sub-discipline of biology, its focus is in how organisms, organ systems, organs, cells, and biomolecules carry out the chemical or physical functions that exist in a living system.[3] Given the size of the field, it is divided into, among others, animal physiology (including that of humans), plant physiology, cellular physiology, microbial physiology (microbial metabolism), bacterial physiology, and viral physiology.[3]

Central to an understanding of physiological functioning is its integrated nature with other disciplines such as chemistry and physics, coordinated homeostatic control mechanisms, and continuous communication between cells.[4]

The Nobel Prize in Physiology or Medicine is awarded to those who make significant achievements in this discipline by the Royal Swedish Academy of Sciences. In medicine, a physiologic state is one occurring from normal body function, rather than pathologically, which is centered on the abnormalities that occur in animal diseases, including humans.[5]

History
Physiological studies date back to the ancient civilizations of India[6][7] and Egypt alongside anatomical studies, but did not utilize dissection or vivisection.[8]

The study of human physiology as a medical field dates back to at least 420 BC to the time of Hippocrates, also known as the “father of medicine.”[9] Hippocrates incorporated his belief system called the theory of humours, which consisted of four basic substance: earth, water, air and fire. Each substance is known for having a corresponding humour: black bile, phlegm, blood and yellow bile, respectively. Hippocrates also noted some emotional connections to the four humours, which Claudis Galenus would later expand on. The critical thinking of Aristotle and his emphasis on the relationship between structure and function marked the beginning of physiology in Ancient Greece. Like Hippocrates, Aristotle took to the humoral theory of disease, which also consisted of four primary qualities in life: hot, cold, wet and dry.[10] Claudius Galenus (c. ~130–200 AD), known as Galen of Pergamum, was the first to use experiments to probe the functions of the body. Unlike Hippocrates though, Galen argued that humoral imbalances can be located in specific organs, including the entire body.[11] His modification of this theory better equipped doctors to make more precise diagnoses. Galen also played off of Hippocrates idea that emotions were also tied to the humours, and added the notion of temperaments: sanguine corresponds with blood; phlegmatic is tied to phlegm; yellow bile is connected to choleric; and black bile corresponds with melancholy. Galen also saw the human body consisting of three connected systems: the brain and nerves, which are responsible for thoughts and sensations; the heart and arteries, which give life; and the liver and veins, which can be attributed to nutrition and growth.[11] Galen was also the founder of experimental physiology.[12] And for the next 1,400 years, Galenic physiology was a powerful and influential tool in medicine.[11]

Jean Fernel (1497–1558), a French physician, introduced the term “physiology”.[13]

In the 1820s, the French physiologist Henri Milne-Edwards introduced the notion of physiological division of labor, which allowed to “compare and study living things as if they were machines created by the industry of man.” Inspired in the work of Adam Smith, Milne-Edwards wrote that the “body of all living beings, whether animal or plant, resembles a factory … where the organs, comparable to workers, work incessantly to produce the phenomena that constitute the life of the individual.” In more differentiated organisms, the functional labor could be apportioned between different instruments or systems (called by him as appareils).[14]

In 1858, Joseph Lister studied the cause of blood coagulation and inflammation that resulted after previous injuries and surgical wounds. He later discovered and implemented antiseptics in the operating room, and as a result decreases death rate from surgery by a substantial amount.[5][15]

The Physiological Society was founded in London in 1876 as a dining club.[16] The American Physiological Society (APS) is a nonprofit organization that was founded in 1887. The Society is, “devoted to fostering education, scientific research, and dissemination of information in the physiological sciences.”[17]

In 1891, Ivan Pavlov performed research on “conditional reflexes” that involved dogs’ saliva production in response to a plethora of sounds and visual stimuli.[15]

Heart(Pumping Organ)

The heart is a muscular organ in humans and other animals, which pumps blood through the blood vessels of the circulatory system.[1] Blood provides the body with oxygen and nutrients, as well as assists in the removal of metabolic wastes.[2] In humans, the heart is located between the lungs, in the middle compartment of the chest.[3]

In humans, other mammals, and birds, the heart is divided into four chambers: upper left and right atria; and lower left and right ventricles.[4][5] Commonly the right atrium and ventricle are referred together as the right heart and their left counterparts as the left heart.[6] Fish, in contrast, have two chambers, an atrium and a ventricle, while reptiles have three chambers.[5] In a healthy heart blood flows one way through the heart due to heart valves, which prevent backflow.[3] The heart is enclosed in a protective sac, the pericardium, which also contains a small amount of fluid. The wall of the heart is made up of three layers: epicardium, myocardium, and endocardium.[7]

The heart pumps blood with a rhythm determined by a group of pacemaking cells in the sinoatrial node. These generate a current that causes contraction of the heart, traveling through the atrioventricular node and along the conduction system of the heart. The heart receives blood low in oxygen from the systemic circulation, which enters the right atrium from the superior and inferior venae cavae and passes to the right ventricle. From here it is pumped into the pulmonary circulation, through the lungs where it receives oxygen and gives off carbon dioxide. Oxygenated blood then returns to the left atrium, passes through the left ventricle and is pumped out through the aorta to the systemic circulation−where the oxygen is used and metabolized to carbon dioxide.[8] The heart beats at a resting rate close to 72 beats per minute.[9] Exercise temporarily increases the rate, but lowers resting heart rate in the long term, and is good for heart health.[10]

Cardiovascular diseases (CVD) are the most common cause of death globally as of 2008, accounting for 30% of deaths.[11][12] Of these more than three quarters are a result of coronary artery disease and stroke.[11] Risk factors include: smoking, being overweight, little exercise, high cholesterol, high blood pressure, and poorly controlled diabetes, among others.[13] Cardiovascular diseases frequently have no symptoms or may cause chest pain or shortness of breath. Diagnosis of heart disease is often done by the taking of a medical history, listening to the heart-sounds with a stethoscope, ECG, and ultrasound.[3] Specialists who focus on diseases of the heart are called cardiologists, although many specialties of medicine may be involved in treatment.[12]

Structure
Real-time MRI of the human heart

The human heart is in the middle of the thorax, with its apex pointing to the left.[14]
The human heart is situated in the middle mediastinum, at the level of thoracic vertebrae T5-T8. A double-membraned sac called the pericardium surrounds the heart and attaches to the mediastinum.[15] The back surface of the heart lies near the vertebral column, and the front surface sits behind the sternum and rib cartilages.[7] The upper part of the heart is the attachment point for several large blood vessels – the venae cavae, aorta and pulmonary trunk. The upper part of the heart is located at the level of the third costal cartilage.[7] The lower tip of the heart, the apex, lies to the left of the sternum (8 to 9 cm from the midsternal line) between the junction of the fourth and fifth ribs near their articulation with the costal cartilages.[7]

The largest part of the heart is usually slightly offset to the left side of the chest (though occasionally it may be offset to the right) and is felt to be on the left because the left heart is stronger and larger, since it pumps to all body parts. Because the heart is between the lungs, the left lung is smaller than the right lung and has a cardiac notch in its border to accommodate the heart.[7] The heart is cone-shaped, with its base positioned upwards and tapering down to the apex.[7] An adult heart has a mass of 250–350 grams (9–12 oz).

How To Boost Sperm?

Conception problems becoming more and more common among today’s couples. Read on to find out ways to boost male fertility and increase sperm count naturally, and to understand lifestyle factors which can impact male fertility.

The presence of couples unable to conceive is an increasingly common scenario in my clinic compared to two decades ago. About 15 percent of couples experience conception problems, and this percentage is growing. Infertility is defined as the absence of conception after one year of regular intercourse without the use of any contraceptive. Men are responsible for this problem at least 40 percent of the time. Where modern medicine has developed its own technical solutions for assisting infertile couples in getting pregnant, complementary medicine can also offer its own assistance in increasing male fertility and sperm count. Before attempting natural remedies, it is important to rule out any underlying treatable medical conditions.

1. Improve sperm count

The average sperm count is between 120 and 350 million per cubic centimeter. A low sperm count is below 40 million per cubic centimeter. Low sperm counts or poor sperm motility may be due to environmental toxins such as chemicals, radiation, drugs, heavy metal exposure, cigarette smoking, excessive alcohol use, street drug use and pollution.

Heat can also reduce sperm production. Hot baths, sitting for long periods of time and tight-fitting underwear that constricts the testes can all elevate temperatures long enough to suppress sperm production.

The anti-ulcer drugs cimetidine and ranitidine have both been reported to decrease sperm count and produce impotence.

2. Reduce chemical exposure

The semen of the average man today has half the sperm, and of poorer quality, than 50 years ago.

This is believed to be caused by exposure to xenoestrogens (PCBs, DDT, dioxin, other pesticides, plastics and industrial pollutants) that mimic the effects of estrogen. You can prevent or minimize the impact of xenoestrogens on your health by doing the following:

Avoid plastic containers for food storage, plastic bottles, wraps and utensils.
Use office paper products whitened without chlorine.
Use only non-bleached coffee filters, paper, napkins and toilet tissue to reduce dioxin exposure.
Avoid chlorinated tap water, chlorine bleach and other chlorinated products; use hydrogen peroxide as an alternative.
Eat organic food as much as possible to avoid pesticides and herbicides.
Avoid synthetic deodorants and cosmetics; use only organic products whenever possible.
Avoid animal products with a high fat content that contain hormones, especially conventional milk and dairy products, chicken, beef and pork.
Avoid alcohol and caffeine.
Avoid fried, charcoal-broiled or barbecued forms of cooking.
Eat lots of foods high in antioxidants (carotenes, vitamins A, C, E and selenium) such as green leafy vegetables, kale, carrots, citrus, broccoli, cauliflower and yams.
3. Improve diet

Getting plenty of fresh fruits, vegetables, whole grains and legumes can help boost fertility. Also avoid tobacco, refined carbohydrates, coffee, tea, alcohol and foods with artificial additives.

Maintain your ideal weight. Food deprivation in men leads to a loss of sex drive and structural changes to reproductive tissue leading to infertility.

Obesity, on the other hand, can be associated with a low sperm count and impotence, possibly because of higher temperatures caused by excess fat near the testes.

4. Exercise regularly

According to the American Society of Reproductive Medicine, regular exercise (five times a week for at least 45 minutes) and a healthy diet enhance fertility by keeping body weight at normal levels and relieving stress and anxiety.

Excessive amounts of exercise (marathon running and associated training) can be a cause of infertility because it can lead to amenorrhea (absence of menstruation) in women and a lowered sperm count in men.

If you are not sure what type of exercise is best for you, get yourself a personal trainer. He or she can give you an exercise program to bring your weight and fitness levels into the ideal range.

5. Take nutritional supplements

For men, the most important supplemental nutrients to enhance fertility are vitamin C and zinc. Vitamin C (2,000 to 6,000 milligrams daily) helps prevent sperm from clumping or sticking together, thus improving the chances for fertility.

Zinc supplementation (100 to 200 mg daily) has been shown to increase testosterone levels, sperm count and sperm motility. High zinc sources include oysters, organ meats, lean beef, turkey, lamb, herring, wheat germ, legumes and nuts.

Arginine is an amino acid the body produces from the digestion of protein. It is found in high amounts in the head of the sperm. Although not available as a supplement in Canada, arginine has been shown to help low sperm counts and poor motility. In high doses, arginine is also a potent dilator of arteries, leading to better erection.

How To Build Monster Forearms?

How To Build Monster Forearms
If your forearms are being overpowered by your biceps and triceps, it’s time to bring them to the forefront. Blow up those stubborn lower arms with this battery of exercises and techniques!
If you’re farmer, mechanic, baseball player, or any other laborer who completes a lot of physical work with his hands, you probably don’t need to read this. Just flex those monster forearms and click on another article. But if your job doesn’t involve extensive gripping, pulling, extending, or flexing your wrists, then your forearms probably need some attention.

Strengthening and building your forearms isn’t just about aesthetics, although we agree that few things look better than well-developed lower arms in a T-shirt. But strengthening your forearms can also help improve your gripping power on a number of full-body exercises and big movements like heavy back exercises and deadlifts. And who doesn’t want to bring up those lifts, too?

Building your forearms, however, is a little more complicated than prescribing three exercises for three sets of 8-10 reps. Like the lower legs, the lower arms require a kitchen-sink approach to training. Unless you have a genetic predisposition for big forearms, you’re going to have to throw everything at ’em.

YOUR FOREARMS UNDER THE MICROSCOPE
Not unlike the calves, the muscle groups in your lower arms—the brachioradialis on the top of your forearm near your elbow, and the group of smaller muscles on the top of your arm near your wrist, collectively known as the wrist extensors; and the muscles on the underside, known as the wrist flexors—have a higher degree of slow-twitch muscle fibers than most of the larger skeletal muscle groups like the quads, hamstrings, and chest.

Besides the fact that these muscles are very small, and thus have a limited potential for growth, their higher composition of slow-twitch fibers makes them particularly stubborn to grow.

“The forearms and hand muscles can be rather resilient to fatigue, which suggests type I or type IIa muscle fibers, so they require more attention to cause them to adapt,” says Olympic weightlifter and powerlifter Vince Kreipke, MS, CSCS.

Some contend that the gripping involved in various exercises like rows, deadlifts, and shrugs provides enough lower-arm stimulation, but Kreipke argues that, with those exercises, you’re holding the bar isometrically—that is, your wrist maintains a near-neutral position throughout the movement—so there’s little actual movement taking place at the wrists.

“Remember, when training isometrically, the trained muscle experiences adaptations at only that joint angle, and roughly 20 degrees around that joint angle,” he says. “This is why training through a full range of motion is important in any movement. Thus, to get full-range forearm training and build greater size, it’s important to train the different movements outside of simple grip training.”

TRAINING YOUR FOREARMS
Forearm-specific training is the recommended way to fully fatigue the various muscles of the forearm and ensure they’re worked through the entire range of motion. After you complete whatever heavy upper-body work you’re doing for the day, you can do specific movements for the forearms.

If it’s not clear that you should never train your forearms immediately before back or biceps, try it just once and attempt to hold on to a heavy barbell. You probably can’t grip it for very long! For this reason, you should train forearms after back or biceps.

FOREARM-SPECIFIC TRAINING IS THE RECOMMENDED WAY TO FULLY FATIGUE THE VARIOUS MUSCLES OF THE FOREARM AND ENSURE THEY’RE WORKED THROUGH THE ENTIRE RANGE OF MOTION.
Only when you fully flex and fully extend at the wrist joint do the smaller forearm muscles get worked actively through their entire range of motion. That means doing wrist curls to target the flexors (on the palm side), and reverse wrist curls to target the extensors (on the opposite side).

Kreipke says there’s no need to do complicated movements for the flexors and extensors; simple wrist curls off the end of a bench have been effective since Arnold was training. “You just have to make sure that the wrist is flexing. I normally do this movement off a bench or some sort of support,” he says.

However, there’s another larger forearm muscle closer to the elbow, the brachioradialis, that wrist-curl movements don’t target. Though it isn’t engaged during standard biceps curls, it does get worked during neutral-grip movements like hammer curls and overhand-grip exercises like reverse curls.

GET A GRIP
Since we’re trying to build monster forearms here, we can turn things up a notch with even more techniques.

To build even stronger forearms, Kreipke adds an exaggerated motion to his wrist curls to add grip work to his flexor training. “I like to use a dumbbell and let it roll out into my fingers [on the extension phase].

How To Get Big Biceps?

Many arm exercises look simple, but looks can be deceiving. Sure, it seems like you just pick up a dumbbell and curl the damned thing, or do the same with a barbell or cables.

In reality, however, arm training is a bit more technical than that—if you want to get the most out of your time in the gym, that is.

I could tell you which exercises to do and then leave you to fend for yourself, but that’s not my style.

I want to help you get massive arms by showing you really simple tweaks to classic arm exercises that will help you maximally stimulate your biceps and triceps. More stimulation, activation, and challenge will lead to more growth.

Get ready to clang, bang, and get bigger—these easy hacks will make all the difference during your next arm workout!

STANDING ALTERNATING DUMBBELL CURL

HUNTER’S HACK ROTATE YOUR WRIST

Even your grandma has probably heard of dumbbell curls, but the secret sauce to making this timeless biceps exercise particularly appetizing is a little hand rotation. It seems like such a small thing, but if you concentrate on internally and externally rotating your hand during the curl, you’ll ensure that you’re really stretching and working the muscle.

STANDING ALTERNATING DUMBBELL CURL

Instead of pumping straight up and down, start this move with the dumbbells at your sides and your palms facing your body. As you begin a rep and raise the dumbbell, rotate your palm outward so that it faces the ceiling and the dumbbell ends up positioned horizontally. This simple rotation maximally recruits your biceps muscle fibers to give you a better contraction and a pump like you’ve never felt before.

After lowering the dumbbell in a controlled manner, rotate your palm back toward your body to the starting position and curl the dumbbell in the other arm in the same manner.

BARBELL CURL

HUNTER’S HACK KEEP YOUR SHOULDERS BACK

While the barbell curl is another classic arm exercise, most people don’t know this game-changing tip of simply keeping your shoulders back. In fact, when performing all biceps movements, you want your shoulder blades back and retracted, as if you were pulling them toward the ground.

BARBELL CURL

Doing so helps isolate the biceps and keeps all of the motion at the elbow joint. This keeps your front delts, back, and chest from unintentionally assisting in the exercise. After all, the goal is to place the stress from the barbell curl primarily on the biceps, not the rest of your body.

SEATED INCLINE BICEPS CURL

 

HUNTER’S HACK PRESS AGAINST THE PAD

The adjustable incline bench introduces variation to the standard dumbbell biceps curl and changes the angle of attack on the biceps. Take the incline bench from a full 90-degree angle and drop it one or two notches down.

SEATED INCLINE BICEPS CURL

When you sit back down, the key here is to again keep your shoulders back and against the bench to isolate the biceps. As you fatigue, you may feel the body’s tendency to lean forward and utilize the chest and front delts, but this isn’t an exercise for those muscles, folks. Retract your shoulder blades and pin those elbows to your sides as you perform this exercise to work the intended muscle.

Additionally, most people may do a hammer curl, but I like to do the standard biceps curl and get a better contraction from this angle on the bench.

SKULLCRUSHER

HUNTER’S HACK DON’T FLARE YOUR ELBOWS

The skullcrusher is a tried-and-true triceps-targeted exercise you can perform with either a barbell or dumbbells. I see a lot of folks flare their elbows out as they perform each rep, which ends up placing a lot of stress on the elbow joint and connecting tendons—basically on areas other than the triceps.

SKULLCRUSHER

Keep your elbows steady and pointed toward your legs. The only motion occurring from this exercise should stem from the elbow joint, allowing your triceps to contract and work. Avoid locking out at the elbow at the top of the rep in order to keep constant tension on the triceps.

DUMBBELL KICK-BACK

HUNTER’S HACK TURN AT THE PEAK

Kick-backs are designed to isolate your triceps, but the little-known detail of internally rotating your hands—or turning them inward—as you reach the peak of the rep makes all the difference in your pump. It helps emphasize the outer head of the triceps, an oft-neglected portion of the muscle.

 

6 training tips to develop your back

You have exercised your back with all Activatrol ingredients possible techniques and imaginable week after week. You have even been able to increase the weights with which you train. So why does your back take so long to develop? You need to rethink your training program and implement these six techniques to put your back training on track.

Your back defines your physique. It gives you the much sought-after V-shape that can make you look really sweeping. If you train and do not try to get that body shape, you have a problem. A V-shaped body truly fills your t-shirts. You look wide, tall, and strong. An impressive physique is never complete without developed backbones and a wide back.

If many people find it difficult to develop their backs, it is because there is a good reason. You can not see it. It is very difficult to train what you can not see. Today I will tell you about the best way to feel his back work when you have trouble doing it.

First, I will have to explain exactly what the back muscles are and how they work. The two main parts of your back are your latissimus dorsi and the middle of your back, which are composed of trapezium, large round, and Rhomboids.

The function of the latissimus dorsialis is to move the arms downwards, at the level of the pelvis, and to bring the body towards the arm when the arm is fixed.

The trapezoid is used to shrink and pull the shoulder blades down, or pull them between them.

The function of the large circle is to bring the arm back.

Finally, the rhomboids share a common function with the trapezium, because they keep and pull the shoulder blades together.

Now that you know all the muscles that are used when you train your back you can begin to understand the bad movements you make during your workouts and how to feel when your back is working.

Tip # 1 to Strengthen the Back: Contractor

The most important thing to do with each repetition of each set of each workout is to contract your back muscles. Most of the time, the reason you can not develop your back is because you fail to feel them. Keep the contracted position of each back movement for one second and if you still do not feel it working, you are probably doing wrong movement.

If you do exercises at the bar, hold it at your chest and pull up your elbows to hold it. If you do push-ups (with a cable or a bar), pull the bar up to your abdomen and hold it by asking your shoulder blades as much as you can. With this movement you get a complete set and your back muscles work. Good job, you just found your back! You’re doing better than most people.

Tip # 2 to Strengthen Back: View

Your mind is just as important as your body when lifting weights. Because you can not see your back work, you have to imagine it. Before starting your workout, start by visualizing your exercises; Pulls up or down, with dumbbells or a bar, lifted the ground, or whatever you do that day. Imagine that you work your back and only your back when you do these exercises and visualize yourself seen from behind doing these exercises. Imagine you’re someone else looking at you from behind.

Watch your back contract in your mind and do your best to reproduce this sensation at the gym. Much of the time, when I do my back workouts, I close my eyes for exercises like pulley pulls. When I do every repetition, I look (in my mind) my back contract. By doing this, I always feel my back working to its fullest.

Since I can see my back work, I can solicit it much more effectively. Always visualize your back contracting while you are working and it will be much easier to feel the muscles you are trying to develop.

Pull to the pulley to train the back

conseils entrainement dos

Tip # 3 to expand the back volume: Use straps

I hate straps in general. I think they are depriving you of some valuable forearm stimulation during rowing or lifting with heavy load. There was a time when I found the bands to be useful, however, when it is difficult to accurately target the back muscles.

Most of the time when you can not feel your back work it’s because your forearms and your biceps are over-stretched and tired before the back muscles. This happens more to beginners, and this can cause tremendous pain. Go to a sporting goods store and buy a good pair of straps to lift.

Read: The advantages of crossfit for muscle strength

When you start using them, you will not have to worry about your forearms and your biceps, it’s your back that will take the bulk of the work. Imagine using your arms like levers (with straps that’s about all they do) and do your workout. You will certainly feel the burn on your back rather than your biceps and forearms.

Tip # 4 to increase the volume of your backbones: Go gently

You have an ego. Being myself weightlifter I can assure you that you have an ego. And sometimes this ego can compromise the effectiveness of your workout. Do not let him. This is perhaps one of the most important parts of back training, and of any training in general, it is only necessary to use weights that you can actually manipulate.

Read: Use superseries to increase the volume of your back

If you train your back and you position your body badly at each repetition, it means that you use too much weight for your exercises. If your back is rounded when you are raising dirt, rowing, or lifting any weight, you are doing too much. If you need to get momentum with all your body at every raised is that you are using too much weight. I know that once you reach a certain weight, like rowing with dumbbells, you can not help but swing a little bit, but do it as often as possible.

If you do any of these things, you need to reduce the weight you use for your back exercises. This is probably the number one reason why people can not feel their back work. Lift weights and really feel your back at each repetition, even if you do not carry as much weight as you would like it will help you tremendously in your workout.

Read: The exercise you should never do and the 5 you should do at each session

Muscle building exercises

Tip # 5 to train well: Prefix

Sometimes feeling the blood pumping is not such a bad thing. The method of pre-fatigue is a technique used for a long time and that gives good results when you encounter difficulties to feel the work of a specific muscle. When you work on your back, you are using major (hopefully) exercises like rowing and pulling as the basis of your special back training. It is sometimes very difficult to train your back with exercises composed of this type of movements, because other muscles can also work at the same time.

Add to an isolation exercise at high frequency repetitions before making your compound movements and you will feel much faster your back work during these movements. A good exercise that I use if I struggle to feel my back work is pulling arms outstretched. You make them on a cable machine in its highest position by pulling the bar with the palms down.

You keep your arms outstretched (as the name suggests) and you pull down to your thighs while keeping your arms outstretched. In the low position, at the level of your thighs, contract your backbones. Do this exercise for 12 to 15 repetitions, then continue with your compound movements and feel your backbones work like never before.

Read: 5 tips to get bigger biceps

Tip # 6 to Strengthen Your Back: Enhance the Strength of Your Arms

As I already mentioned when I told you about the help that straps can bring, forearms and biceps can interfere with the performance of your back. You use your forearms and biceps in every movement to develop your back. The problem is that your biceps and forearms are much less strong than your back. If not, then you are probably a force of nature and I must admit that I envy you a little.

Develop these parts of your body, especially your forearm. I know that you will all tell me “but I train my arms all the time and they are really strong”, but it is especially the strength of the forearm that has a real impact on exercises like rows and tractions.

Practice exercises to take more than any other exercise, if your main goal is to develop your back. By training you to grasp, you will be able to hold the bar longer and therefore more pressure on your back to make it work. Train your forearms and biceps and I promise you that they will help you improve when you do your back development exercises.

How to develop your back without hurting yourself?

The back muscles are often neglected shred fx side effects or badly trained because they are not “muscles that are shown” and you can not see them in the mirror.

develop-her-back

It’s a huge mistake, just see how strong and wide a back is impressive, far more than any other muscle group.

Read: Tips to train your back well

Learn how to arch properly

Before doing any other series of developed lying or standing you need to be 100% sure that you can bend your back properly. Most people fail to do so during the first few months of training.

Learn how to position yourself correctly by following the instructions below.

To learn how to arch, lie face down. Now place your hands behind the head and try to lift the torso from the ground as high as you can. Stay in this position and hold your legs in the air as high as you can.

You feel this stiffness in the bottom of your back. That’s the good camber. And that’s what you need to feel when you’re doing supine traction or pulling (rowing)

If you do a series without you bending properly the muscles can not contract optimally, and if you do any type of pulling in leaning position you may even hurt yourself.

The bottom of your back should always remain arched and your chest should remain swollen throughout your series.

Read: 6 training tips to enlarge your back

Use a perfect technique

Most people position themselves very badly when they train their back.

I constantly see bodybuilding practitioners who arch themselves in a very bad position. Their chest is pressed and their shoulders rounded forward in the high position.

With this position your back is almost not solicited while it is precisely him that you want to train. And this is one of the reasons for a bad development of the backbones and the upper back.

Always keep your chest high at each repetition. By doing this, you will not be able to go that high. Do not worry. Your chest should not touch the bar.

Some people who have problems with the shoulders will not lift the bar very high. It does not matter as long as your position is perfect.

Read: Back, Trapezius and Shoulder Program

By trying to lift the bar too high, your backbones are no longer used and this breaks your strength training technique . The growth of your backbones will be stopped.

Doing some extra repetitions where your shoulders are rounded and your chest is hollow is a real waste of time and will only decrease your ability to recover. So, rest the bar when you begin to no longer be able to maintain a good shape or use a band to help you (this is highly recommended if you can not do at least five perfect repetitions).

Muscle building exercises

Improve your ties between mind and muscles

Many people fail to feel their back, this is one of the main reasons why their back does not grow. I suggest you try the following exercise before doing supine tractions:

Fold the arm 90 degrees and place it on your head. Ask someone to place the palm of his hand on your triceps. While holding your arm, push down using only the strength of your backbones.

This will allow you to increase the connection between your mind and your muscles. Do this weight training exercise several times for each arm in a minute or two before doing a series of pullups.

Try to focus on the feeling you’ve had when trying to lower your elbows and bring the shoulder blades together at the end of the movement.

Do not think about shooting with your biceps when you are doing tractions imagine rather than the weight being exerted behind the elbows and that you have to move it down and back.

You can also ask your partner to place the palm of his hands on your backbones while you are doing supine tractions to help you feel your muscles work. Also ask him to press or tap on your backbones.

This may seem a bit odd for other people in your gym, but it is a sacrifice you have to make.

Read: Special program débutant fullbody

Decrease the weight you use for your rowing

You have read a hundred times the importance of lifting more and more weight. But the increase in weight is all relative to become more and more muscular.

You must increase the amount of weight you lift while keeping a perfect position for the range of movements you need to make, and feeling all the tension inside the muscle; And not at the joints or the spine.

If you lift heavy weights with a wrong position, do not expect anything but an injury. If you can not feel your back or develop as fast as other parts of your body, you must go back and start again with much lighter weights.

Concentrate on the tips listed above and make sure you lift with the backbones and tighten the shoulder blades with each repetition.

Back training program for beginners

Description of the special back muscle training program

Welcome to your beginner ‘s back training Dsn code black gnc program ! This back training has been specially designed for beginners who want to develop their muscle mass at the back. It consists of seven series and three exercises, and solicits all major muscles of the back.

program-stimulation-dos-beginner

This training should be done once a week to get the best results by leaving enough time for the body to recover.

Notes on Beginner’s Back Training

Do 2 sets of warm-up before this workout. Start with a very light weight, then make your second set with half less weight.

Be aware of your position during all exercises.

Always aim to improve at least one aspect of your workout every week.

Stretch your backbones between series

One final piece of advice that has proven to be very effective in contributing to the development of a wider and more muscular back is to stretch its backbones between sets. Immediately after each series of supine or pull pulls you make, stretch your backbones for 10 to 20 seconds, then take your expected rest time between your sets.

After your last set of the day, fully stretch your torso and backbones and hold this position for sixty seconds. The best options for this exercise are to hang from a pull bar or power rack by holding it with one hand while crouching and moving away from it.

Advice Bonus: Immediately after your last set of stretches of the backbones, contract your backbones to the maximum. The best way to do this is to take the classic pose of the backbones of the bodybuilders.

Again, this may sound a bit strange in a gym in public but it’s worth it.

It’s your turn !

5 good reasons to take carnitine

Unknown to the general public, carnitine has been the subject of numerous studies and is renowned for improving performance. It is also recommended to accelerate fat loss, facilitate recovery, improve resistance and motivation. Here are 5 good reasons to take it to reboost you on all levels.

Carnitine, as well as good reasons for taking

ACCELERATES FAT LOSS

Carnitine works as a fat carrier in the mitochondria, where they will be converted into energy. By transporting more fat, it accelerates this combustion process, which logically saves glycogen. This fat burning is done upstream of storage and also has an effect on visceral fat, which is stored in the abdomen around the vital organs, the health effect of which is extremely important. Taking carnitine will cause this visceral fat to go away, avoiding the accumulation of these fats and will make them pass into the blood to be burned. According to a study in mice, either fed a high-fat diet and receiving either a placebo or carnitine, the carnitine group gained less visceral and subcutaneous fat, While the other group had the first signs of arterial disease. It is for these reasons that carnitine is considered a powerful fat burner .

IMPROVES PERFORMANCE

Muscle carnitine can be raised by supplementing with carnitine has been shown on a group of experienced athletes supplemented with carnitine compared to placebo group during workouts triathlon. Performance was increased by 11%. However, this study having been carried out over the long term (24 weeks), the effects of carnitine are felt after 6 months; significantly. On the condition that carnitine is taken with carbohydrates, as in this study, which promotes the production of insulin, a highly anabolic hormone. It is therefore recognized that carnitine increases the energy available and the action of hormones.

INCREASES RESISTANCE

Even during a hard effort, weight training, endurance, you should have more ease to maintain the effort, without feeling tired. A study shows that the presence of carnitine in the muscles decreases lactate accumulation by 44%, and therefore muscle aches, while sparing glycogen.

Less lactate and increased energy saved 35% of work capacity, which allows you to both burn more fat and improve your workout by lowering your fatigue threshold.

FACILITATES RECOVERY

The accumulation of lactate in the muscle is a limiting factor for performance by muscle aches and pains felt. Carnitine by reducing lactate production, could allow for faster recovery. According to another study, carnitine would improve anabolism due to better absorption capacity of androgen receptors and especially testosterone .

IMPROVES MOTIVATION

Carnitine and more particularly acetyl-L-carnitine will boost concentration and motivation, allowing a better yield to achieve its goal. This particular form of carnitine increases energy, work capacity, performance and recovery, all the factors that keep the course unhindered and go further while remaining focused on the desired results.