Bodybuilding-Evolution

What Is Testosterone,and What Does It Do?

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<b>Testosterone is a sex hormone produced in large 
amounts in the testes, in lesser amounts in the ovaries and in small 
amounts by the adrenal glands. While categorized as a male sex hormone, 
or androgen, testosterone plays a role in female sexual development as 
well as affecting the entire body.</b><br />
<b>In men, testosterone is key for
 the development of primary and secondary sexual characteristics. It is 
related to common features associated with puberty such as increases in 
muscle and body hair and the voice becoming deeper. But is also critical
 for general health, emotional well-being, osteoporosis prevention and 
regulation of intellectual and physical energy.</b><br />
<b>Maintaining 
healthy levels of testosterone is especially important for men. Men 
typically experience a gradual  decrease in testosterone production 
after age 30. Just as for women, this decrease leads to feelings of 
fatigue, weakness, depression, and a reduced libido.</b><br />
<b>Testosterone 
is also important for women, although they produce much less. It helps 
them stabilize moods, maintains muscle mass, improves bone density, and 
contributes to a healthy libido. The ovaries are responsible for over 
half of a woman's testosterone production. Women often complain of loss 
of energy, strength and sex drive after having a hysterectomy or having 
their ovaries removed.</b><br />
<b>Symptoms of low testosterone levels include:</b><br />
<ul>
<li><b>Sexual Dysfunction</b></li>
<li><b>Decreased libido/sex drive</b></li>
<li><b>Erectile Dysfunction</b></li>
<li><b>Decrease in Ejaculate</b></li>
<li><b>Loss of Genital Sensitivity</b></li>
<li><b>Lack of Energy</b></li>
<li><b>Listlessness</b></li>
<li><b>Mood Problems/Depression</b></li>
<li><b>Loss of Muscle Mass and Strength</b></li>
<li><b>Increased body Fat</b></li>
<li><b>Decrease in Size and Firmness of Testes</b></li>
</ul>
<b>What can you do to increase testosterone
 levels? A good starting point would be to lose any excess weight. Being
 overweight increases your risk of having low testosterone. There are 
also exercises that increase testosterone. Compound exercises and 
Olympic lifts help to raise testosterone levels and zinc-rich foods such
 as oysters and nuts are known to be natural testosterone boosters. 
However, be sure to consult your physician before starting any exercise 
regime.</b><br />
<b>Along with exercising, you can eat a healthy diet that 
includes testosterone-boosting foods such as tuna, salmon and 
cruciferous vegetables (cabbage, cauliflower, broccoli). Eliminate sugar
 from your diet or at least use it sparingly. Sugar increases insulin 
levels which causes testosterone to drop. Include healthy fats such as 
the omega-3s and avocados. Make sure you get enough zinc, which is an 
important nutrient for testosterone production.</b><br />
<b>Testosterone 
naturally decreases with age, but with a few simple lifestyle changes 
you can stay healthy, virile and sexually potent.</b></div>
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What Is Testosterone,and What Does It Do?

Testosterone is a sex hormone produced in large amounts in the testes, in lesser amounts in the ovaries and in small amounts by the...

Beginner Transformation Weight Training

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    </b></span></span><span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>If you've searched the web for bodybuilding, you've come up with a
 lot of different opinions from a lot of qualified people. Your head may
 be spinning and you may be more confused than you were to begin with. 
Transforming your body from zero to hero may be easier than you think.</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>I've
 been weight training since I was about 14 years old. I started in my 
basement in my mother's house and eventually started training in the 
high school weight room. I found that having a workout partner helped me
 achieve goals easier than doing it alone. For those just getting 
started in this world, I will lay out some advice that I was given and 
worked for me.</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>1. Study the field - Get as much information as you
 can and figure out your ultimate goal. Why do you want to pursue weight
 training?</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>2. Get a gym membership - This may seem like a no 
brainer, but with all of the contradictory information out there, you 
may be reluctant to start.</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>3. Start working out on a basic workout
 plan - In the beginning, you will likely see results fast. Don't get 
stuck because sooner or later what worked in the beginning will not be 
enough later on.</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>4. Pay attention to your body - The way your body
 responds to different workouts will tell you whether you should 
continue on that path or experiment.</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>5. Don't be afraid to 
experiment in weight training - Try different things to see what you 
like to do. There are plenty of websites that will give you some 
different workouts to try. Don't get stuck in a routine that stops 
working.</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>6. Eating habits are very important - In the beginning if
 you already have a fast metabolism, you may be able to get away with 
bad eating habits. As time goes, depending on your goals, you will want 
to start changing your eating habits to see superior results.</b></span></span><br />
<span style="color: #444444;"><span style="font-family: "Trebuchet MS",sans-serif;"><b>7. 
Tracking your results - When your workouts get more advanced, you will 
have to be sure to keep track of everything. I use an app on my iPhone 
track of everything. Week to week you may remember some of the weights 
you've done, but once you're tracking everything, you can go back and 
see the progress you've made and feel a sense of accomplishment.</b></span></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><b><span style="color: #444444;">Weight
 training and transforming your body is a lifestyle. The learning curve 
never stops. If you're creative and are willing to take good advice from
 others, you will be successful. Don't let all of the confusion out 
there deter you from reaching your goals</span>.</b></span><br />
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Beginner Transformation Weight Training

If you've searched the web for bodybuilding, you've come up with a lot of different opinions from a lot of qualified ...

Chest Workouts:Dumbbell Bench Press

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<span style="color: purple;"><b>Dumbbell Bench Press Images:</b></span></div>
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<span style="color: purple;"><b>Dumbbell Bench Press Guide</b></span></div>
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<b><span style="color: purple;">1-</span>Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.</b></div>
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<b><span style="color: purple;">2-</span>Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.</b></div>
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<b><span style="color: purple;">3-</span>Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.</b></div>
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<b><span style="color: purple;">4-</span>Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.</b></div>
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<b><span style="color: purple;">5-</span>Repeat the movement for the prescribed amount of repetitions of your training program.</b></div>
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<b>Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.</b></div>
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<b>Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.</b></div>
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<b>Variations:</b></div>
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<b>Another variation of this exercise is to perform it with the palms of the hands facing each other.</b></div>
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<b>Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.</b></div>
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Chest Workouts:Dumbbell Bench Press

Dumbbell Bench Press Images: Dumbbell Bench Press Guide 1- Lie down on a flat bench with a dumbbell in each hand restin...

Chest Workouts:Decline Barbell Bench Press

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<li><b> Secure your legs at the end of the decline bench and slowly lay down on the bench.</b></li>
<li><b> Using a medium width grip (a grip that creates a 90-degree angle 
in the middle of the movement between the forearms and the upper arms), 
lift the bar from the rack and hold it straight over you with your arms 
locked.  The arms should be perpendicular to the floor.  This will be 
your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.</b></li>
<li><b> As you breathe in, come down slowly until you feel the bar on your lower chest.</b></li>
<li><b> After a second pause, bring the bar back to the starting position 
as you breathe out and push the bar using your chest muscles.  Lock your
 arms and squeeze your chest in the contracted position, hold for a 
second and then start coming down slowly again.  Tip: It should take at least twice as long to go down than to come up).</b></li>
<li><b> Repeat the movement for the prescribed amount of repetitions.</b></li>
<li><b> When you are done, place the bar back in the rack.</b></li>
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<b>Caution:
 
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<ul>
<li><b> If you are new at this exercise, it is advised that you use a 
spotter.  If no spotter is available, then be conservative with the 
amount of weight used.</b></li>
<li><b> Also, beware of letting the bar drift too far forward.  You want the bar to touch your lower chest and nowhere else.</b></li>
<li><b> Don't bounce the weight off your chest.  You should be in full control of the barbell at all times.</b></li>
</ul>
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<b>Variations: You can also use dumbbells or exercise bands to perform this exercise.</b><br />
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Chest Workouts:Decline Barbell Bench Press

Decline Barbell Bench Press Images Decline Barbell Bench Press Guide Secure your legs at the end of the decline bench...

Chest Workouts:Decline Dumbbell Flyes

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<li><b> Secure your legs at the end of the decline bench and lie down with
 a dumbbell on each hand on top of your thighs. The palms of your hand 
will be facing each other.</b></li>
<li><b> Once you are laying down, move the dumbbells in front of you at 
shoulder width.  The palms of the hands should be facing each other and 
the arms should be perpendicular to the floor and fully extended. This 
will be your starting position.</b></li>
<li><b> With a slight bend on your elbows in order to prevent stress at 
the biceps tendon, lower your arms out at both sides in a wide arc until
 you feel a stretch on your chest.  Breathe in as you perform this 
portion of the movement.  Tip: Keep in mind that 
throughout the movement, the arms should remain stationary; the movement
 should only occur at the shoulder joint.</b></li>
<li><b> Return your arms back to the starting position as you squeeze your chest muscles and breathe out.  Tip: Make sure to use the same arc of motion used to lower the weights.</b></li>
<li><b> Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.</b></li>
</ol>
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<b>Variation: You may want to use a palms facing forward version for different stimulation.    </b>                                   </div>
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Chest Workouts:Decline Dumbbell Flyes

Decline Barbell Bench Press Images ...

Developing Shoulder Muscles

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				<b><span style="color: purple;">Barbell Shoulder Press</span></b><br />
<b>The barbell press is a complete 
shoulder workout to start off with since your muscles are at their 
strongest once you begin. You will want a spotter if you plan on using 
heavier weight settings since you can easily lean too far forward or 
back and fall to the ground. This exercise primarily targets your 
shoulders and traps, but your legs and abs are stabilizer muscles 
assisting with the pushing momentum. Perform at least five repetitions 
for each set to make your shoulders feel the burn.</b><br />
<b>Wide Grip Upright Rows</b><br />
<b>You
 want your hands in a wider grip if you plan on targeting your shoulders
 more than your traps. A narrow grip of course is for traps, but most 
people do not know there is a difference between the two. Both target 
the same muscles, but one places more emphasis on the shoulders than the
 other. You want to use moderate to heavy weight settings, and ensure 
that you do not swing your body to assist with the row!</b><br />
<b><span style="color: purple;">Dumbbell Front Raises</span></b><br />
<b>The
 dumbbell front raise can be performed with both arms simultaneously, or
 with one arm alternating between each set or repetition. You can easily
 change up your routines since you have the different options to choose 
from, plus you could use a barbell as well. The front movement is 
designed to target your anterior deltoid.</b><br />
<b><span style="color: purple;">Lateral Dumbbell Raises</span></b><br />
<b>As
 you might have already guessed it, the lateral raise targets your 
lateral deltoid head. You can easily perform this shoulder exercise by 
keeping your balance against a wall or incline bench. However, you can 
stand up straight and just use both arms simultaneously to lift the 
dumbbells. Make sure to start off with a little lighter weight since 
most people are weaker in their lateral raise compared to the front 
raise.</b><br />
<b><span style="color: purple;">Arnold Presses</span></b><br />
<b>Arnold presses target all three 
shoulder heads and are a powerful compound exercise to try and see for 
yourself. Some may argue that there is too much range of motion (ROM), 
but if you want to train hard then what is wrong with that? There is no 
reason to settle for the same old exercises that your body begins to get
 sick of, which is why muscle building plateaus occur. The target 
muscles are your shoulders, triceps, and traps, but your upper chest and
 biceps receive a workout as well.</b><br />
<b><span style="color: purple;">Seated Neutral Shoulder Press</span></b><br />
<b>Another
 great shoulder press variation to add into your arsenal of exercises to
 try out. The neutral grip refers to holding the dumbbells with your 
palms facing in towards your body, which is rather different from using a
 pronated grip. Some studies show that the deltoids receive a large 
emphasis while in the neutral grip, and that essentially means at least 
try them out and see if they work or not. They target your shoulders, 
traps, and triceps. Also, this is perfect for those experiencing slight 
shoulder discomfort.</b><br />
<b><span style="color: purple;">Always Warm Up!</span></b><br />
<b>A proper warm up with 
dynamic stretching is capable of allowing people to reach max potential 
during their workout. Research performed by the Strength and 
Conditioning Research Journal shows that static stretching is only 
suitable for muscles and tendons, but dynamic stretching is better for 
your joints, and your shoulders are one of the most mobile joints in 
your body.</b><br />
<b>They are strong, but since your shoulders are used so 
much they become easier to tear. Never over extend your shoulder joints 
if you are not particularly flexible, and keep from performing shoulder 
training days after chest days. The reason why is because your shoulders
 are used for chest presses, and you always want at least 24 hours 
between targeting each muscle group.</b></div>
</div>

Developing Shoulder Muscles

Barbell Shoulder Press The barbell press is a complete shoulder workout to start off with since your muscles are at their st...