Monday 3 April 2017

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MEN:2 ways to redefine your chest workouts

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IT'S THE SAME old story at the gym: For months, you've seen the same group of guys doing bench presses—two, three, and sometimes four days a week (in which case, that's probably all they do at the gym). And how do they look?

Exactly the same as when you first saw them.

They pyramid up in weight, starting with eight reps of 185, then six reps of 205, maybe three reps of 215, and then one rep of 225, which their buddies have to deadlift off their chests before it kills them. Every. Single. Week.

Sure, they look like they're making progress. But they're training with heart but not brains, and that's why they plateau for years at a time—failing to increase their pressing strength and chest size. Hopefully, you're not a member of the aforementioned group.

So if you're looking for a way to add size to your chest, it's time to adopt these key strategies.
1. Push and pull

Ask any old-school bodybuilder how to add two inches to your chest, and he'll be happy to lead you through a routine of bench presses, inclines, flyes, and cable crossovers. But rows? "No," he'll tell you, "those are for Back Day."

Well, no offense to your brofessor, but research has shown that a rowing movement is one of the best exercises you can include in a chest workout.

Although rowing exercises don't tax your chest directly, they will promote strength and muscle mass on the rear side of the shoulder joints, thereby keeping your upper back and rear delts in balance with the pecs and front delts. It also prepares your entire shoulder girdle to lift heavier weights on pressing exercises.

For example: Your main bench press workout of the week should begin with one set of seated cable rows for just this purpose, allowing you to put up monstrous numbers on the bench presses that follow. Each time you stimulate your chest muscles, your body will be ready to use the heaviest weights the set calls for.
2. Redefining "chest day"

Old-fashioned chest workouts typically put lifters through a slew of exercises, commanding guys to perform an exhausting number of sets with the attitude that if you don't feel sore for days afterward, you'd better do more next time. But there's a better way.

Rather than spending hours trying to hammer a few muscles into submission, try hitting the chest as part of a workout while working other muscles along with it in the session. This allows you to train your entire body in less than an hour, and it releases a flood of the muscle-building hormones you need to bring on rapid gains.

In addition to building muscle faster, organizing your training this way increases your recovery time between sets and/or exercises. For example, you could do bench presses early on and then go to deadlifts, which are mainly a lower-body exercise.


Afterward, you'll do dumbbell alternating presses—another chest exercise—and you'll probably find you can use a heavier load than you anticipated. That's because, at this point, it will have been long enough since you completed the bench presses that your chest will feel almost fresh again. And because you're not blitzing your chest completely each session, you'll be able to recover in time for your next one-and more frequent training means faster growth.


Source:http://www.mensfitness.com

Trump: US will act unilaterally on North Korea if....

US President Donald Trump has declared he would be willing to go it alone to restrain North Korea's nuclear weapons program should China fail to change the situation, saying if Beijing won't help solve it, then "we will" alone.
"China will either decide to help us with North Korea or they won't," Trump said in an interview published Sunday in the Financial Times. "If they do, that will be very good for China, and if they don't, it won't be good for anyone."


To read more on the news,visit http://edition.cnn.com/2017/04/02/politics/donald-trump-north-korea/

BREAKING NEWS:Explosions hit St. Petersburg metro,10 people killed

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At least 10 people have been killed by two explosions in the St. Petersburg metro, according to state-run Russian media.
The RIA Novosti news agency reported blasts at two metro stations: Sennaya Ploshchad and Tekhnologichesky Institut. Andrey Kibitov, the head of the city governor’s press service, said on Twitter (link in Russian) that 50 people were injured.

Social media images showed a train carriage with its doors blown off.
Russian president Vladimir Putin was in St. Petersburg to meet with Belarusian president Alexander Lukashenko earlier in the day but has since left, his spokesperson said.

Officer commits suicide after admitting to molesting teen boy

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Police in northeast Mississippi say an officer committed suicide after admitting he molested a teenager.

The Clarion-Ledger reports that 53-year-old Russ Robinson made the admission after he was questioned by authorities about him molesting a 17-year-old boy after flashing his headlights and pulling the teen over. Robinson was found dead of a self-inflicted gunshot would inside his home near Iuka on March 24.

Robinson left the Tishomingo County Sheriff’s Department after a new sheriff was elected in 2015 and he began working at the Tishomingo Police Department. Robinson was still working for the police department at the time of his death.


Authorities are continuing to investigate. They seized the computer Robinson used.

Source:nypost.com

BREAKING: David Oloyelogun emerges new Speaker of Ondo House of Assembly

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The Ondo state House of Assembly on Monday, elected the lawmaker representing Ifedore Constituency, Bamidele David Oloyelogun, as its new Speaker. However, the factional lawmakers boycott the election.
Oloyelogun emerged victorious with nine votes after beating Olamide George from Akure North Constituency ‘1’ who polled four votes during an election described by critics as shady.

The election was conducted by thirteen lawmakers who suspended former female Speaker, Jumoke Akindele.

Source:Dailypost.ng

6 Principles Of The Eagle You Should Learn From

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We'll go to the first principle.
  1. The 'Standing Out' Principle
Eagles fly alone at high altitude and not with sparrows or other small birds. No other bird go to the height of the eagle.

Lesson
Stay away from sparrows and ravens. Eagles fly with eagles.

2. The 'Vision' Principle
Eagles have strong visions. They have the ability to focus on objects up to five kilometres away. When an eagle sites its prey, it narrows its focus on the prey and sets out to get it.
No matter the obstacles, the eagle will not move its focus from the prey in view until it gets hold of the target

Lesson

Have a vision and remain focused no matter what  the obstacle  and you will succeed.

3.  Eating Principle
Eagles do not eat dead things. They feed only on fresh prey. Vultures eat dead animals, but eagles will not.

Lesson
Be careful with what you feed your eyes and ears with, especially in a movies and on TV.
Stay clear of outdated information.
Always keep yourself updated and do your research well.

4. The 'Flying principle'
Eagles love the storm. When clouds gather, the eagle get excited. The eagle uses the storm's wind to lift itself higher. Once it finds the wind of the storm, the eagle uses the raging storm to lift itself above the clouds.
This gives the eagle the opportunity to glide and rest its wings. In the meantime, all the other birds hide in the leaves and branches of the trees.

Lesson
We can use the storms of life to rise to greater heights.
Achievers relish challenges and use them profitably.

5. Participation And Preparation Principle
The eagle prepares for changes: when ready to lay eggs, the female and male eagle identify a place high on a cliff where no predators can reach.

The male flies to the earth and pick thorns and lay them on the crevice of the cliff, then flies to earth again to collect twigs which it lays in the intended nest.

He flies back to the earth and picks thorns laying them on top of the twigs. He flies  back to the earth and picks soft grass to cover the thorns.
When this first layering is complete, the male eagle flies back to the earth and picks more thorns, lays them on the nest; flies back to get it on top of the thorns, then plucks its feathers to complete the nest

The thorns on the outside of the nest protect it from possible intruders. Both male and female eagles participate in raising the eagle family. The female lays the eggs and protect them. The male builds the nest and hunts.

During the time of training the young ones to fly, the mother eagle throws the eaglets out of the nest. Because the young eagles are scared, they jump into the nest again. The mother eagle throws them out and then takes off the soft layers of the nest, leaving the thorns to bare.

When the scared eaglets jump into the nest again, they are pricked by thorns. Shrieking and bleeding, they jump out again wondering why the mother and father who love them so much are torturing them.

Next, mother eagle pushes them off the cliff into the air. As they shriek in fear, father eagle flies out and catches them up on his back before they fall and brings them back to the cliff. This goes on for sometime until they start flapping their wings. They get excited at this new found knowledge that they can fly.

Lesson
 The preparation of the nest teaches us to prepare for changes.
The preparation for family teaches us that active participation of both partners leads to success.
The pricking by the thorns tells us that sometimes being too comfortable where we are may result in us not experiencing life, not progressing and not learning at all.
The thorns of life come to teach us that we need to grow, get out of the nest and live on.
The people who love us do let us languish in sloth but push us hard to grow and prosper. Even in their seemingly bad actions, they have good intentions.

6. Shedding  Principle.
The eagle knows when to retire. When the eagle grows older, its wings become weak and cannot take it as fast as it should. When it feels weak and about to die, it retires to a place far away in the rocks.

While there, he plucks out every feather on its body until it is completely bare. It stays in this hiding place until it has grown new feathers, then it can come out.

Lesson
We occasionally need to shed off old habits and vain glory that ensnare us rather than adding values to our lives.

Over to you. What do you think about these principles. Are they all valid? Do you have any contrary opinion?  Let me know via your comments.

P.S. If you find this post useful, don't hesitate to share with your friends and family


Written by Abraham Ologundudu
Abraham Ologundudu is the founder of SeasonedLifeJournal.com. He is a Personal Development Strategist, Writer, Speaker, and Trainer and Convener of Leverage Conference.
As a writer and coach,he has develop effective personal leadership that will empower you Lead your life to fulfillment.
His ultimate aim in life is to influence the world with his creative genius and share virtue with people he meet daily.

One of his goals is to influence people by equipping and informing them to become functional in nation building (Nigeria).
He can be reached through :
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