- Mens Health, Erectile Dysfuntion, Bladder Issues And More
- 1. New Vistas in Digestive Distress
- For the Ladies: Our top 9 mysteries of the female body!
- 10 Foods That Give You Man Boobs
- 1. Shrimp
- 2. Canned food
- 3. Strawberries
- 4. Supermarket Meat and Cheese
- 5. Your water bottle
- 6. Soy
- 7. Beer
- 8. Licorice
- 9. Beets
- 10. Marijuana
- AND LOSE UP TO 16 POUNDS IN 14 DAYS!
- The Best Upper Body Workout Routine and Exercises
- What is an Upper Lower Split?
- SATURDAY/SUNDAY – REST
- How to Set Up Your Upper Body Workouts
- Accessory Movements (biceps, triceps, etc.)
- Exercise 1 (Horizontal Push) – Incline Dumbbell Press
- Best Incline Setting
- Exercise 2 (Horizontal Row) – Chest Supported Row
- Other Exercises
- Exercise 3 (Vertical Push) – Standing Overhead Press
- Exercise 4 (Vertical Pull) – Pull-ups OR Lat-Pulldowns
- Exercise 5 (Accessory Movement)– Incline Dumbbell Curls
- Journal of Sports Science and Medicine Study
- Exercise 6 (Accessory Movement) – Incline Overhead Dumbbell Extensions
- Upper Body Workouts Your Training Level
- Incline Dumbbell Extensions: 2 sets of 10-15 reps
- Pull-ups OR Lat Pulldowns: 3 sets of 8-10 reps
- New Exercises For Your Second Workout
Mens Health, Erectile Dysfuntion, Bladder Issues And More
Why older men tend to develop gastrointestinal reflux.
En español | A survey of some of the very human and vaguely embarrassing conditions that stalk men. And just to be fair, we have a women’s edition, too.
1. New Vistas in Digestive Distress
You used to live on hot wings and chili dogs. Now, eating them can make you feel you’re dying.
The reason: Over time, a decrease in digestive enzymes and changes in the bacteria in your gut may make it harder to break down food, says Steven Lamm, medical director of the Tisch Center for Men’s Health at NYU Langone Medical Center. And guys are more ly to take nonsteroidal anti-inflammatory drugs such as ibuprofen for joint pain; these meds make the stomach lining more sensitive. Finally, older men tend to develop gastrointestinal reflux (aka heartburn). Try this…
Eat mindfully. Spicy foods are easier to handle if you don’t eat too much or too quickly, Lamm says. Sit down for meals, eat slowly, and savor every bite.
Try an OTC antacid: Over-the-counter products such as Tums, Zantac and Pepcid AC work by neutralizing or reducing stomach acid; they’re fine to take for up to 10 days if they offer relief. After that, see a doc for diagnosis.
Act now if: Your stools look black or bloody. That could mean you have a bleeding ulcer.
For the Ladies: Our top 9 mysteries of the female body!
Why men get less erections in the morning than before.
Your morning erection is appearing less often.
The reason: ly just a normal drop in testosterone levels. Involuntary erections during sleep are abetted by testosterone, a hormone that diminishes as we age. As long as you feel healthy and can get an erection when you want one, a few mornings without one are probably no cause for alarm, says urologist Kevin Billups of Meharry Medical College in Nashville. Try this…
Bust that gut. Visceral belly fat causes your body to produce less testosterone. If your levels are below normal, losing weight around your middle can make a big difference, says Billups.
Check your testosterone. If a blood test shows your levels are abnormally low, your doctor may prescribe supplementation (in the form of a gel, patch, injection or implantable pellet). Other symptoms of low testosterone include fatigue, a lagging libido and being overweight.
Act now if: You haven’t had a morning erection for months. That’s a sign of erectile dysfunction, which could indicate diabetes or high blood pressure. See a urologist.
What men can do about problems with sleeping
The spouse says your snoring is getting worse.
The reason: With age, the tissue in your upper airway gets looser, says Clete A. Kushida, medical director of the Stanford Sleep Medicine Center. While light snoring may be just an annoyance, sleep apnea — in which you temporarily stop breathing — is a real worry, since it raises your risk of high blood pressure, stroke and heart disease. Try this…
Prop up your bed. Elevate the head of your bed by 30 degrees (try a sleep wedge), and use a body pillow to help you stay on your side when you sleep.
Open wide. Doing mouth and tongue exercises reduced snoring frequency by 36 percent, according to a recent study published in the journal Chest. These exercises usually involve repeatedly pressing or sliding your tongue down or up. Many exercise routines are available online.
Drop a few pounds. Excess fat around your neck can worsen snoring.
Act now if: You have symptoms of sleep apnea: gasping, choking or snorting that wakes you up; nonrefreshing sleep; and serious daytime drowsiness.
What men can do to shrink a growing waistline.
You exercise and eat OK, but the pudge around your waist keeps expanding.
The reason: Sarcopenia, the natural decrease in muscle mass that occurs as you age — for men, about five pounds of muscle per decade after age 30.
Muscle burns more calories than fat, so the less muscle you have, the easier it is for your body to turn excess calories into fat, says Camron Nelson, president of the Cooper Clinic in Dallas. For men, that extra fat tends to accumulate around the belly, rather than the butt or thighs.
That’s troublesome because fat that lives deep in your abdominal cavity produces hormones and chemicals that can raise your risk of high cholesterol, insulin resistance and inflammation. Try this…
Muscle up. Healthy men who added weight training to their workout put on less belly fat than did guys who just added more cardio activity, according to a Harvard study. The Centers for Disease Control and Prevention recommends weight training at least twice a week, along with at least 30 minutes of aerobic exercise most days. Core training can help tone and define those abs.
Eat less. A moderately active 50-year-old man who is at a healthy weight needs 2,400 calories a day — 200 fewer than he needed in his 30s, per the 2015 U.S. Department of Agriculture Dietary Guidelines.
Cut your slice of pie in half and you’ll chop 200 calories; a light beer saves you about 50 calories. To get a better sense of what you’re taking in, download a free calorie- tracking app such as My Diet Diary.
Shrink your plate. Many guys eat portions that are 30 percent larger than optimal. Research shows that smaller plates lead to smaller portions and about 22 percent fewer calories.
Act now if: You’re thirsty all day, have to pee more often, are chronically tired or have blurred vision. Visceral fat, the kind within your abdomen, can boost your blood sugar, increasing your risk of diabetes.
What can be done about balding in men?
You’re the only baldy in the family picture.
The reason: Your genes made you more sensitive to the hormone DHT, which binds to hair follicles and shrinks them over time, says dermatologist Adam Friedman of the George Washington University School of Medicine and Health Sciences. If you’re sensitive to DHT, you’re going to start balding earlier. But take heart: Most men’s hair thins out by age 60. Try this…
Get a buzz cut. Cut your hair short, or shave it completely. One study found that younger men with shaved heads were perceived as more dominant and confident than those with thinning hair or a full head of hair.
Save what’s left. Talk to a dermatologist about meds minoxidil (Rogaine), which keeps your hair in the growth phase; hormone-blocking ketoconazole shampoo; and finasteride, which stops the body from making DHT.
Consider the plug. Hair transplants work, but they’re very expensive.
Act now if: You have sudden hair loss, which can signal a thyroid disorder or anemia.
Some tips for dealing with tooth sensitivity
Tooth sensitivity increases with age, in part because your gums have receded after a lifetime of brushing, exposing the dentin.
“Dentin has tubules that connect to the nerve of the tooth,” which is why hot or cold foods can deliver a jolt of pain, says Lawrence Wolinsky, dean of the Texas A&M College of Dentistry.
That sensitivity may be worse if you have gingivitis, or inflamed gums. Try this…
Change toothpaste. Use a “sensitive teeth” toothpaste, which has compounds that cover or block exposed tubules. Rubbing a small amount directly on the sensitive area before bed also cuts the ouch factor. And steer clear of whitening toothpastes; they're highly abrasive.
Be a better brusher. Brush gently at your gum line so you don't push the tissue farther back. Today's brushes are shaped and built to remove plaque, so you don't need to press hard, Wolinsky says.
Tweak your diet. Avoid acidic foods such as tomatoes and orange juice, which open up tubules.
Act now if: You have a loose tooth or your gums bleed regularly; both are signs of more serious gum disease. Get to a dentist.
Way to avoid or decrease “man-boobs”
For most guys the dreaded man-boob effect is simply due to loose skin and weaker chest muscles. The good news: You can counteract the sagginess by lifting weights, Nelson says. Pumping up won't fix the problem on its own if you're carrying extra pounds, though; you have to cut back on your meal sizes, too. Try this…
Work your pecs. Do strength training for your chest, arms and shoulders a few times a week. If you're using weight machines, good basics include chest presses, lateral pull-downs and shoulder presses.
Book a fitness pro. To avoid shoulder, biceps or other injuries, it's smart to work with a certified trainer, who can make sure your form is correct.
Consider surgery. If you've recently lost a lot of weight, the skin over your pecs might be so stretched out that exercise won't help. Talk to a plastic surgeon about a corrective procedure called reduction mammoplasty.
Act now if: Exercise and weight loss don't work. Changing testosterone and estrogen levels can cause a swelling around the nipples. Your doctor might want to run tests.
Health advice for urinary and bladder problems
Need to go more frequently these days? The older you get, the more ly you have an enlarged prostate gland, notes the American Urological Association. That puts a squeeze on your urethra, which runs through the middle of your prostate. This slows down your stream. You may also need to urinate more frequently or urgently, or have trouble getting started. Try this…
Don't hold it. When you feel the urge to go, do it as soon as possible. “Many men have more urinary problems when the bladder is very full, so use the toilet regularly to avoid this,” says urologist Tomas L. Griebling of the University of Kansas School of Medicine. Drinking water throughout the day helps, as it forces you into a consistent bathroom schedule.
Have a seat. Sitting down can boost the speed and force of urination in men who have an enlarged prostate, according to a Danish review study.
Act now if: You haven't told your doctor about your slow stream yet. It can also be a sign of prostate cancer. A test might be in order.
Learn some exercises to strengthen the vocal cords.
Your pipes lose muscle tone with age, just the rest of your body. The result: a growly, less-clear voice. The change typically starts in your mid-50s, when vocal cords loosen and stop closing completely (sort of old rubber bands). Extra air escapes, causing a weaker, breathier voice. Some men compensate by speaking in a higher pitch; others reflexively go to a lower pitch. Try this…
Go hmm. Home exercises to strengthen the vocal cords — lip trills, humming through a straw and more — really work, says Joel Portnoy, an otolaryngologist and assistant professor at the Hofstra School of Medicine in New York.
Huff and puff. Improve your lung capacity by doing regular aerobic exercise (fast walking, biking, the treadmill) so you are breathing strongly.
Get wet. Keep the mucous membranes in your larynx moist by drinking water throughout the day.
Act now if: You have hoarseness for more than two weeks, a feeling of obstruction in your throat or ear pain. A physician will want to check out these symptoms.
What to do about unwanted facial hair.
The same hormonal forces that lead to balding are behind the growth of crazy-professor hair in your eyebrows, ears and nose. An increase in the hormone DHT causes hair follicles in these areas to get larger as you age, allowing thicker, longer hair to grow in, Friedman says. Try this…
Trim them. The simplest solution for that Woolly Willy look is a few careful snips with a round-tip nail scissors. Do your manscaping in a well-lit bathroom with a magnifying mirror.
Get the right tools. A good-quality nose- and ear-hair trimmer usually costs under $20 and makes trimming those spots safer, easier and faster than using scissors. Plus, a tweezer made for hair plucking is the right tool for removing stray hairs at the edges of your eyebrows.
Talk to your dermatologist. If funky facial fuzz really drives you nuts, laser hair removal and the prescription cream Vaniqa, which impedes hair growth, are both effective, proven remedies.
Act now if: You've had a painful ingrown hair for a week or longer. These usually clear up on their own in a few days. If yours doesn't, see a physician rather than try to pop it; you might just spread the infection.
10 Foods That Give You Man Boobs
Guys, your over-the-shoulder-boulder-holder man boobs may be preventable.
What few people realize is that certain foods, called “estrogenics,” actually act on men to “feminize” them by reducing their testosterone levels and boosting their estrogen. Save time at the gym battling the unwanted bulk by reconsidering these foods before your next meal. And bulk up “down there” with this essential guide to The 50 Best Foods for Your Penis!
According to the USDA’s Pesticide Data Program, the average person is exposed to 10 to 13 different pesticides every day. Nine of the 10 most commonly used pesticides are “endocrine disruptors,” meaning they play with our male/female hormones.
One of the most estrogenic is 4-hexyl resorcinol, which is applied to shrimp to prevent them from discoloration. Other seafood with high pesticide loads: tilapia, eel, and farmed salmon.
Avoid them, but don't miss these 20 Weight-Loss Secrets from Insanity Trainer Shaun T!
2. Canned food
Phthalates are plastic softeners that mimic estrogen. (The most common, BPA, was actually developed as an estrogen therapy, before scientists found it could help with packaged goods as well.
) In a study of canned goods by the Environmental Working Group, canned chicken soup, infant formula, ravioli, beans and tuna had the highest levels of BPA.
Instead, make these soup recipes to blast fat, pesticide free.
Conventionally grown produce with edible skins, particularly berries, have among the highest levels of estrogen-mimicking pesticides. Other culprits: peaches, apples, cherries and kale. When choosing produce, look for organic whenever you’re buying food with edible skins. Mix some into these high-protein 50 Best Overnight Oats Recipes.
4. Supermarket Meat and Cheese
Un the plastic wrap you use on your own leftovers, the stuff that wraps meat and cheese in the supermarket is usually made from PVC (polyvinyl chloride), which leaches into fatty foods and causes hormonal shifts. Instead, buy your meat right from the butcher, and have it wrapped in brown paper. Don't miss our 11 best brand name cheeses for weight loss to satisfy your cravings.
5. Your water bottle
Check the bottom of your water bottle. What you don’t want to see is a #7; that means your bottle is made polycarbonate. According to Harvard researchers, people’s levels of BPA increased by nearly 70 percent after drinking #7 bottles for just one week. Make a protein shakes instead.
Soy is a plant that contains plant estrogens, also called phytoestrogens.
They mimic the same female hormone produced by women to cause the development of secondary sex characteristics, including breasts.
High levels of soy are found in soy milk, edamame, tofu snacks and most vegetarian meat alternatives. Make sure you're also not falling prey to these 30 Bad Habits That Lead to a Fat Belly!
What’s more manly than pounding a couple of frosty brewskis? Actually quite a lot, once you consider that beer could be causing your increasingly bodacious ta-tas. All alcohol affects the liver’s ability to get rid of excess estrogen.
However, phytoestrogens are present in the hops used to make beer.
What’s more, severe drinking can cause liver damage, and because the liver is largely responsible for metabolizing hormones, a less-than-efficient one can convert androgens into estrogens, resulting in an exceedingly feminine chest. Not to mention, they lead to cheat meals, big time.
The main compound in licorice — glycyrrhizic acid, which gives licorice root its distinctive flavor — can suppress testosterone production.
In one study, seven healthy male subjects were given 7g/day of licorice via commercially available candy tablets (containing 0.5 grams of glycyrrhizic acid).
Four days into the study, the subjects’ total testosterone levels had decreased by 35%. Man up instead using these essential 25 Weight Loss Tips From The World's Fittest Men!
Beets are delicious, nutritious, and just about the sweetest vegetable there is. many other root vegetables, they contain compounds to support healthy estrogen levels in your body. That’s great when your testosterone levels aren’t depleted, but if you have an existing hormonal imbalance, you could be exacerbating things by eating too many. Instead, have some potassium-packed bananas.
Marijuana is already legal in several states and could soon be legal from coast to coast. Many people to add the drug to food, particularly baked goods.
Whether you smoke it or eat it, weed can cause increased amounts of breast tissue in men, according to the National Institutes of Health.
Studies suggest that, in addition to fueling long stories with no ending, marijuana depresses testosterone levels for up to 24 hours.
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The Best Upper Body Workout Routine and Exercises
When it comes to picking a workout split that maximizes muscle growth, there’s a lot of factors that need to be considered.
But due to the optimal training frequency and realistic time commitment of an upper lower split, it makes it an effective split for many lifters that can be easily adjusted your training experience.
I’ve personally incorporated upper lower splits into my own training regimen for the past couple years and here’s where it’s gotten me (naturally, of course!):
There’s no doubt it works.
But the key is choosing the right upper body exercises to make up your science based workout. In this article, I’ll show you exactly how to do just that in a way that’s backed by science.
…and stick around to the end of the article where I’ll provide you with a free downloadable PDF of the upper body workout that you can start using at the gym right away!
What is an Upper Lower Split?
First off, for those who are unaware, an upper lower split simply involves splitting up your workouts into upper and lower body workout days. Often 2 of each is performed every week. Ideally, you’d want to organize the split so:
SATURDAY/SUNDAY – REST
Although the exact days for each workout is not important, it’s best to include a rest day after two consecutive days of training to allow sufficient recovery.
How to Set Up Your Upper Body Workouts
Now as for the best exercises to include in your upper body workouts, a good way to set it up is by sticking to the following guideline:
Accessory Movements (biceps, triceps, etc.)
Choosing your exercises in this fashion ensures that your muscles are worked in a balanced manner. This helps prevent imbalances from developing and helps target all of the upper body musculature.
This also prevents certain stabilizer muscles from being overworked, since each plane of movement is addressed.
So with that being said, let’s take a look at what the optimal workout might look .
Exercise 1 (Horizontal Push) – Incline Dumbbell Press
Through the added shoulder flexion of this movement, incline dumbbell presses will put more emphasis on the clavicular head of the pecs, or the upper chest, which is more often than not a weak point for most people.
One EMG analysis by Bret Contreras found that 15 different chest exercises, incline dumbbell presses were found to be the most effective compound movement for upper chest activation.
Therefore, by starting with this exercise you’re able to effectively prioritize the upper chest.
And since utilizing dumbbells as opposed to a barbell more effectively prevents muscle imbalances from occurring and allows a greater range of motion, it makes incline dumbbell presses the ideal option for the horizontal push exercise of this workout.
Best Incline Setting
Now as for the best incline setting, research tends to show that the optimal bench angle is between 30 to 56 degrees.
I’ve personally found the best activation with a 30 degree incline, but experiment with it and see what best activates your chest (For more exercises, check out my article on the best chest workout for mass)
Exercise 2 (Horizontal Row) – Chest Supported Row
You want to move onto a horizontal rowing movement for your next upper body exercise.As noted in my back workout article, my personal favorite is the chest-supported row which will effectively target pretty much all of the upper back musculature.
One study by Lehman and colleagues found that rowing movements provide similar levels of lat activation as lat pulldowns but more activation in other areas of the back the traps and rhomboids.Therefore, it’s essential to include at least one rowing exercise in your routine for both back width and thickness.
I suggest using some form of a chest-supported row in this upper body workout because it helps minimize the involvement of the lower back – which as you’ll see will be heavily involved in the next exercise.
Other exercises the barbell row do have their place for back development. But given that research shows they elicit high lower back involvement relative to other back exercises, their inclusion in an upper body workout needs to be carefully thought out.
Exercise 3 (Vertical Push) – Standing Overhead Press
Next you want to move onto a vertical pressing movement.The overhead press is an ideal choice due to the ability to easily overload it with weight and target several muscles at once.
It mainly targets the anterior deltoid with some involvement of the lateral and posterior heads. It also heavily stresses the core, the triceps, and the serratus anterior muscle to help push and stabilize the weight overhead.And, as explained in my shoulder workout article, I’d argue it’s the only upper body exercise needed for the anterior deltoid.
This is because studies this one by Behren & buskies found the overhead press to be the best exercise for the anterior deltoid. It was shown to outperform dumbbell front raises by 41%!
Thus, this exercise is plenty of volume for your anterior deltoids.
Exercise 4 (Vertical Pull) – Pull-ups OR Lat-Pulldowns
Finally, you want to move onto a vertical pulling movement.For those who are capable, I’d suggest adding in pull-ups given that they work pretty much all of your back musculature and also heavily involve your shoulder and scapular stabilizers.
One study by Ness and colleagues found that pull-ups elicit similar lat activation as lat-pull downs but more biceps involvement.
In addition, one study from the Journal of Strength and Conditioning showed that subjects were able to pull 25% greater total weight with pull-ups as compared to lat pulldowns.Therefore, one could make a case for the superiority of pull-ups to lat pulldowns.But given that pull-ups are generally a lot more fatiguing, lat pull downs might be the better option here given that the previous upper body exercises are quite energy demanding.
So it’s really up to you, but again, including both in your weekly routine is definitely the best option.
Exercise 5 (Accessory Movement)– Incline Dumbbell Curls
The next two exercises are optional accessory movements for your upper body workout.
These are more applicable for intermediate/advanced lifters as opposed to beginners, but I’ll talk more about this towards the end of the article.
With that being said, for the biceps, my go-to choice would be the incline dumbbell curl. As noted in my biceps workout, it preferentially emphasizes the long head of the biceps which often doesn’t get as much attention.
Journal of Sports Science and Medicine Study
And as shown in this study from the Journal of Sports Science and Medicine, it enables the biceps to be active throughout the whole range of motion.
This is beneficial since many biceps exercises only elicit high biceps activation at the start or end of the movement.
Since this exercise targets the long head of the biceps, you could simply choose a biceps exercise that emphasizes the short head on your other upper body day during the week. This way, both heads will be developed in a balanced manner overtime.
Exercise 6 (Accessory Movement) – Incline Overhead Dumbbell Extensions
Similar to the biceps, due to the flexed position of the shoulder, this exercise is going to emphasize the long head of the triceps. The long head head doesn’t get much attention otherwise, which is why I suggest including this exercise.
Dumbbell extensions on a inclined bench are a good way to prevent muscle imbalances from occurring and minimizing the momentum used.
And the incline of the bench helps put the shoulder in an even more flexed position, leading to greater emphasis on the long head.
But keep in mind that any tricep exercise that involves shoulder flexion (where the arm is raised overhead) will effectively target the long head. There’s a variety of exercises that do this, so experiment and see which you best.
Upper Body Workouts Your Training Level
So to sum up the video, if you’re a more intermediate or advanced lifter, here’s what your upper body workout could look .
Incline Dumbbell Extensions: 2 sets of 10-15 reps
You could also add face pulls or chest flies as an additional exercise if you feel that your rear delts or chest needs more work.On the other hand, if you’re a beginner and just starting out then this upper body routine will be excessive in volume.
Research has shown that for beginners, isolation exercises don’t provide more muscle growth when compound movements are already used.
Therefore, rather than performing the 2 or 3 extra isolation movements, I’d simply stick to the 4 main upper compound exercises so.
Pull-ups OR Lat Pulldowns: 3 sets of 8-10 reps
And as for your second workout during the week, you want to stick to the same general outline I showed earlier in this video but switch up the exercises.
For example, these exercises are a good option for your next upper body workout during the week as they compliment the ones I mentioned in this video.
New Exercises For Your Second Workout
There’s endless possibilities when it comes to structuring your workouts. So experiment with different exercises but stick to the general outline I mentioned earlier.
See below for my upper body workout video that summarizes everything visually, and shows you how to properly execute each upper body exercise:
I’ve also made a free Downloadable Upper Body PDF Routine that you guys can access below:
Get The Upper Body Workout Here!
Within the downloadable PDF, you’ll have access to the full workout with exercise tips, a progression scheme to use, and insight into how to set up your other upper body day.
It’s useful to have at the gym when you perform each exercise, so I highly suggest you at least check it out!
Feel free to let me know if you have any questions down below. And give me a follow on Instagram , , and where I’ll be posting informative content on a more regular basis. Cheers!