HOW TO DEAL WITH ELBOW PAIN

WHAT YOU DID

Nothing in particular. One or both elbows just started hurting. You might feel a dull, aching pain at rest or sharp, acute pain when your elbow touches something. Pain may occur during pulling or pushing movements. Imbalance in the muscles that cross the elbow joint causing forces to be distributed unevenly.

THE TREATMENT

• Avoid anything that hurts. You may still be able to press and pull if you change from a straight bar to a Swiss bar (neutral grip) or EZ-curl bar. You can also change your hand position, such as doing pullups with wrists angled at 45 degrees.
• Do rotational traction. Attach an exercise band to something sturdy at waist height. Loop the band over itself, creating a slip knot. Place your hand through the knot, cinch it up, and row your hand to your side, alternating palm up and palm down with each rep. Do 3–4 sets of 20 reps, resting 30 seconds.
• Do rotational tension. Loop a rubber band around your pinkie. Twist it one way so you create another loop, and wrap that around your ring finger. Twist the opposite way and wrap your middle finger. Continue alternating until your thumb is wrapped. Now bend your elbow 90 degrees and splay your fingers against the resistance. Twist your wrist so your palm faces up and then twist so it faces down. Perform the same sets and reps as above.

HOW TO DEAL WITH ELBOW PAIN

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9 THINGS GUYS DO THAT CAN GIVE THEM MAN BOOBS

It doesn’t matter how much you can bench press—you could be growing woman-worthy breasts.

A shrinking scrotum isn’t steroids’ only threat to your manhood. So are “bitch tits,” a name reserved for the breasts men grow after taking anabolic steroids to bulk up. This phenomenon is caused when the body converts the ridiculous amounts of testosterone in steroids into estrogen, says plastic surgeon Elliot W. Jacobs, MD, who specializes in gynecomastia surgery in New York City. About half of his gynecomastia patients are bodybuilders, many of whom either have B and C cup-sized breasts as well as puffy nipples, he says

 Here find 9 things guys do that can give them man boobs know  .

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POWER BODYBUILDING: SHOCK AND AWESOME BICEPS

Stubborn body parts need to learn their lessons the hard way.

THE WORKOUT

Exercise	Sets	Reps
EZ-bar Cable Curl*	4	15
Incline Supinating Dumbbell Curl**	4	12
Barbell 21s***	4
Standing Concentration Curl****	4	20 (each)

*Performed as a warmup.

**Exaggerate the twist, with your palms almost facing out to the sides in the top position. Squeeze hard at the top.

***Do 7 top-half reps, 7 bottom-half reps, then 7 full-range of motion reps. If working with a partner, use partner rest, or no more than 30 seconds between sets if you’re flying solo.

****Alternate between your right and left arms without resting until four sets are complete for each arm. Use a weight that would make it impossible to get all 20 reps on sets 3 and 4.

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POWER BODYBUILDING: SHOCK AND AWESOME BICEPS

Stubborn body parts need to learn their lessons the hard way.

They might be 20 inches around now, but even for years after I started training, my arms were one of my weakest body parts. Because I started out with a powerlifting approach to training, I didn’t give much dedicated attention to my biceps. Then, when I did start training them specifically, they didn’t respond in the way I wanted. Frustrated, I started overtraining. When I finally gave my arms a break, they blew up like balloons.

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7 CURLS FOR BIGGER BICEPS Part(3)

Add more ammo to your guns with this barrage of bi-blasting moves.

Along with targeting the short head, hammer curls also indirectly work the brachioradialis. You can perform these by bringing the dumbbell across your body to the opposite shoulder, or begin with a neutral grip where your palms face each other. Antoian prefers the latter variation. “Be careful with the amount of weight you use during this exercise,” he advises. “If you go too heavy you can easily injure your wrist.”

 Here are 7 curling exercises you should incorporate into your biceps workout.  know  .

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6 PERFECT POST-WORKOUT MEALS

After your final rep, it’s time to start on the road to recovery. Get thee to the kitchen and refuel with these six recipes.

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

 find THE 6 PERFECT POST-WORKOUT MEALS  know Here .

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6 REASONS WHY YOU HAD A CRAPPY WORKOUT

When you have a bad gym session, these causes could be your likely culprits.

What I mean by this is that every time you go the gym, you use the same exercise, reps, and sets over and over. This can definitely cause your workout to suck because both your mind and muscles are literally bored. Stop being lazy and challenge yourself with some new and dynamic workouts every week, which will assure that every session is a new adventure. This will keep you on your game both mentally and physically so that going through the motions is a thing of the past!.

 find 6 REASONS WHY YOU HAD A CRAPPY WORKOUT know Here .

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