A Few Pointers About the

First of all, there seems to be an endless debate about what the proper bench-press grip is. There’s a wide-grip school, a medium-grip school, and an in-between grip school. For our purposes here, I want you to try a little test that will help determine the best bench-press grip for you, not Tom, Dick, or Harry. Get on the floor, and without thinking about it, assume your natural push-up position. Have someone measure the distance between your two forefingers. That’s probably your optimum bench-press grip. Remember it, and use it during this program.

This may seem simple and unscientific, but the body will almost always assume the position that gives it the best mechanical advantage. Trust your body.

Here’s another tip: most people bench press straight up and down, like some flesh-and-blood piston. However, if you were to look at slow-motion films of just about every major powerlifter in the world, you’d notice that they don’t push the bar straight up and down. Instead, they push the bar up and slightly at an angle towards the head. This motion is called the J-lift. Use it.

I should also mention, briefly, the importance of doing proper warm-ups before doing any of the workouts in this program. This workout involves using very heavy poundages. In other words, it can be very intense, and if you’re not careful, it can cause injuries to muscles that haven’t been properly warmed up. Do about four of these warm-up sets, and then rest about three minutes before starting your work sets.

External Factors
How much progress you make during this program involves a lot of things you can't control, like muscle length, number of fast-twitch fibers, neural efficiency and all the things that fall under the category of genetics.

However, there are a lot of things you can control. As I pointed out in previous editions of Muslce Media, muscle cells don't live in a vacuum—they're a part of you and share in whatever mistreatment you subject yourself to. If you party every night, continually do shooter of Jagermeister like it's New Year's Eve, and in general, abuse your body, your muscles aren't going to be able to respond properly no matter how advanced a program you undertake. Muscle is hard enough to develop. Don't make things worse by not eating properly, not getting enough sleep or abusing your body in general.

Consistency is also vital. There are plenty of reasons not to train, so only when you make training your number one priority will you be able to make progress. I'm not saying give up every semblance of a normal life, but say to yourself, "Training, at least for this period of time in my life, is the most important thing." This will give you enormous willpower and allow you to rearrance your lifestyle, so you can hit the gym. And it's not like I'm asking you to go to the gym every day. This workout, when followed to a "T," will put you in the gym only four days a week, for an hour at a time. Piece of cake.

25 Ailments That Can Be Cured By Having Sex

By Jessica Hupp

Sex is one of life’s most enjoyable physical pleasures, but did you know that it’s also great for your overall health? That’s right-sex has been found to help with conditions ranging from the common cold to high blood pressure. And although you’re not likely to come home from your next doctor’s appointment with a scribbled prescription for sex, it can be highly effective as a preventative measure and complementary treatment. Read on to find out what conditions you’re protecting yourself from every time you enjoy a roll in the hay.

1. Depression: Without the help of researchers, just about anyone can agree that sex will make you feel good about yourself and just a bit more confident. But one researcher has said there’s a scientific explanation that goes a bit farther. Professor Gordon Gallop says that there’s an unknown chemical in semen that has an antidepressant effect on women.
2. Pregnancy: Sex is both the cause and the cure for pregnancy. Women who are ready to induce labor often have sex to speed up the process, and research backs up this method. Semen contains prostaglandins, which help the cervix prepare to open, and orgasms produce oxytocin, which will help cause contractions.
3. Headaches: Although sex can sometimes bring on a headache, it can cure them too. The tension release your body experiences during and after sex can ease restricted blood vessels in the brain.
4. Menstrual cramps: Sex acts as an analgetic to relieve menstrual pain, primarily because of the relaxation and endorphins sex brings.
5. Arthritis: In his book, “How to Treat Arthritis with Sex and Alcohol,” rheumatologist Carter V. Multz asserts that sex, as well as alcohol and other complementary treatments, can reduce pain, swelling, and inflammation associated with arthritis.
6. Common cold: Manfred Schedlovski, a Swiss researcher from Zurich, asserts that sex has a positive effect on phagocytes, which are a part of the immune system that goes after alien bodies, like cold germs, and kills them. Phagocytes are increased signficantly during sex, and will often double after orgasm.
7. Stress: Orgasms offer a great way to relax, and even nonorgasmic sex offers some relief. Dr. Joshua Golden asserts sex’s relaxation properties, as well as emotional benefits.
8. Tooth decay: Kissing, as well as oral sex, encourages saliva production. This increase in saliva helps to wash food particles from your teeth, prevents plaque build-up, and helps lower decay-causing acid. Additionaly, seminal plasma has been shown to help prevent tooth decay.
9. Erectile dysfunction: By exercising your Kegel muscles with frequent sex and delaying ejaculation, men can help strengthen muscles enough to help with minor erection problems.
10. High blood pressure: Semen has been found to lower blood pressure in women. Specifically, swallowing semen can help ward off preeclampsia, which is a dangerously high blood pressure that sometimes occurs during pregnancy.
11. Insomnia: Many people find that the relaxation they experience after sex helps them go to sleep.
12. Prostate cancer: Men who ejaculate more frequently have been found to be at a lower risk of developing prostate cancer.
13. Hangovers: Sex may not save your liver, but it will help you shake off a funk. Having sex will help boost your endorphins and oxytocins, which stimulate muscle contraction and help you avoid aggressiveness.
14. Toxic system: Sex gets your blood pumping faster, which helps to rid the body of waste.
15. Heart disease: Studies have shown that if men have sex twice a week or more, they tend to have a lower risk of heart attack. For women, increased levels of estrogen caused by sex help to protect against heart disease.
16. Stubborn wounds: Studies have found that oxytocin, which is released during sex, can help wounds heal faster.
17. Low energy: Sex increases energy through exercise and emotional well-being.
18. Minor cognitive problems: Whenever you become sexually excited or have an orgasm, the hormone DHEA is released. DHEA has been found to improve cognition.
19. Skin irritations: The sweat released during sex will cleanse your pores, helping to relieve rashes, blemishes, and other skin problems.
20. Pain: Orgasm releases endorphins, which will alleviate pain for just about everything.
21. Obesity: Although few doctors are likely to prescribe a sex diet, the fact is that sex is a form of exercise. Performing the act of sex requires physical activity that will burn calories and strengthen your heart. It’s an especially great exercise for those who have little motivation to get to the gym.
22. Incontinence: Every time you have sex, you’re exercising your Kegel muscles, which are the same ones you use to stem the flow of urine.
23. Weak bones and muscles: Sex brings on a boost of testosterone, which helps to make your bones and muscles strong.
24. Semen allergy: Unfortunately, some women are allergic to their partner’s semen. However, along with other treatments, frequent sex has been found to work as an effective desensitization therapy for this allergy.
25. Death: That’s right, sex can help ward off death for men. Professor Stuart Brody reports that men who orgasm twice a week are half as likely to die as those who only orgasm once a month.

Get her there

Our expert gives ten simple tips for maximising a woman's sexual pleasure

Dr Debby Herbenick

I teach sex to university students. The course, Human Sexuality, covers everything from hormones to hairstyles - but my students usually want to skip straight to the final exam: the female orgasm. Women want to have them, men want to deliver them and the gap between the two sexes is never more evident than on the first day of class, when 150 students pile into a lecture hall alive with sexual tension.

“I should be able to tell if a woman is faking it, right?” ask the timid guys. “Why does it take me so long to orgasm?” ask the frustrated girls.

It’s at this point that the men start looking confused and a little sombre. If women are flummoxed by their orgasms, they’re thinking, what hope do we have? Lots, it turns out. Sure, the female orgasm is among the most fickle of human behaviours. But by the end of a term, most guys and girls have learnt enough to study it in the wild.

You can, too, because I’ve boiled down a syllabus’s worth of learning into 10 simple starter tips. So sit down, whip out your pencil and listen closely. Class is in session.

Take her off the clock Just as you’re concerned about lasting longer, there are many women who are so self-conscious about taking too long that they end up faking orgasm or deciding to go without. The solution? Stop obsessing over orgasms - yours and hers. A brain imaging study by Swedish researchers shows that relaxation is the single most important factor in bringing a woman to orgasm. Tell her she has all night. The better you convey not just tolerance for a lengthy build-up but also appreciation of her sexual pleasure, whether she orgasms or not, the easier it will be for her to unwind and explode. Oh, and studies show that it takes 15 to 40 minutes for the average woman to reach orgasm. Going somewhere? Turn her on with your talent The best sex starts long before the clothes come off. Talent - more than rugged good looks or a chiselled midsection - is a powerful aphrodisiac, according to research at the Kinsey Institute in the United States. (Less surprisingly, poor hygiene and a messy home are among women’s biggest turn-offs.) So perfect your karaoke version of “Paradise City”. Or make her die laughing at your self-deprecating show of atrocious dartsmanship. Yes, humour is a talent, too. When the clothes come off, speak up Women who worry about the way they look “down there” are less likely to orgasm easily during oral sex, according to my research. And a recent study published in the Journal of Sex Research suggests that women who feel embarrassed or ashamed about their bodies have less sexual experience and are less sexually assertive. You clearly have everything to gain with flattery. If you love the way she looks naked - and you do, right? - share the news. Always be tender up top During foreplay, gently brush the tops, bottoms and sides of her breasts; these areas are actually more sensitive than an unaroused areola and nipple. Gradually move in towards her nipples, paying attention to how she responds. As things heat up, the nipples will become flushed with blood and the sensory receptors will become primed for direct stimulation. You’ll kick-start the blood flow and lubrication down below. Learn her key strokes One thing many women love during manual stimulation is a slow build-up. Here’s how to do it. Lie next to her, lightly bracing the heel of one hand just above her clitoris. Now run your ring and middle fingers along the length of her outer lips. Graze the skin at first, adding pressure as tension builds. Cup the area around her clitoris with your palm to add indirect stimulation - most women are too sensitive to receive direct contact early on. As she becomes aroused, brace your hand on her mons - her pubic mound, the fleshy area that covers her pubic bone - and tease the clitoris with the middles and tips of your fingers as you move your entire hand. Change your angle Explore various types of penetration to figure out what turns her on most. Your first stop: her G-spot, located about two to four centimetres up the front wall of her vagina. This spongy region swells during arousal. Try massaging the area slowly with your fingers. A lot of women find it mind-blowing. Not her thing? Just move on. Use moves that multitask To maximise her pleasure, increase the amount of contact you’ll have with her most sensitive parts. Here’s one move that will drive her wild. Ask her to lie on her back, with her legs stretched out. Now climb on top. Curl your arms around her shoulders, supporting yourself with your elbows and moving your chest up by her chin. The goal is to bring the base of your penis in contact with her clitoris. Thrust slowly, focusing on up-and-down movement instead of in-and-out penetration. Another great trick: move your pubic mound in a circle or up and down against her clitoris. You’ll get a break from high-intensity stimulation and she’ll receive focused attention where it often matters most. Learn to sense her oncoming orgasm Ease into oral sex - don’t just attack. First kiss her inner thighs and her inner and outer lips, then work your way inside using firm, broad strokes with your tongue. Watch her hips for a clue to the rhythm she likes. Listen to her gasps and moans as you experiment with different techniques. And watch for signs she’s close to climaxing, such as a subtle deepening in the colour of her labia caused by increased blood flow. Or rest a hand on her stomach and feel for the muscular contractions that immediately precede her orgasm. Follow her lead Once you reach your point of no return, you’ll climax even if you’re interrupted by a tuba-playing, thong-clad Bea Arthur. But your lady could hit the “off” switch if you stop or change moves midway to orgasm. We love it when you try new things and it’s important to vary your technique, but once you’ve found a winner, stick with it until she crosses the finish line. Let her finish first Stalking the elusive tandem orgasm is an admirable goal, but many women - especially those with sensitive clitorises - respond better to a “ladies-first” strategy. If you rub the clitoris for a long time - during thrusting, for example - it can become too sore or desensitised to respond to manual or oral stimulation later. So satisfy her before intercourse. Bonus: a woman’s orgasm threshold drops after her first one, so it’s often easier to bring her to climax through penetration after she’s already had one. How does that sound for an encore?

Safe Baby Pregnancy Tips - Visual Instructions For Expecting Parents

Expectant parents are often overwhelmed-and befuddled-when they hear news of baby’s impending arrival.

Here are some hilarious Safe Baby Pregnancy Tips, do’s and don’ts on getting through the next nine months.

source: www.thepregnancyzone.com

The Runner's Six Pack

Yes, crunches will strengthen your midsection. But only the right combo of ab exercises will leave you ripped and ready for peak running performance. Here's the six-part plan.

By Sally Wadyka, Runner's World

You probably don't think about your stomach at all during a run-unless you forget to eat something before heading out. But your midsection isn't just along for the ride. "The abdominal muscles stabilize the pelvis while you run, and the stronger they are and the more stamina those muscles have, the better you'll perform," says Daniel Cipriani, Ph.D., assistant professor of exercise science at San Diego State University. "When your abdominal muscles are weak, they tire out quickly and the pelvis becomes less stable, which increases your risk of incurring lower-back pain or hamstring injuries."

For building pure strength-and that coveted six-pack-Cipriani recommends doing a few sets of some classic ab exercises that were rated most effective at strengthening the rectus abdominus (the long muscle extending the length of the front of the abdomen) and internal and external obliques (the muscles running along the sides of the abdomen at an angle) in a landmark study conducted at San Diego State University and sponsored by the American Council on Exercise. But to optimize running performance, you also need to add functional exercises that mimic what the abdominal muscles do when you're out on the road. "It's important to work your abs the way they're taxed while running, so that when you start to tire on a long run, the muscle memory will kick in," says Cipriani. Try this mix of strength and functional moves, working up to performing the entire routine three times a week, either on your days off or after running.

Moves That'll Get You Ripped

These tried-and-true exercises build muscle strength

1. Floor Crunch: Lie on your back with your knees bent, feet flat on the floor. Place hands so that your fingers are by your ears (rather than cupping your head in your hands). Contract the abs and curl forward to lift both shoulders off the floor without tucking your chin to your chest (keep chin pointing up). Hold for two counts and then lower. Do two sets of 10 to 12 repetitions.

2. Bicycle Crunch: Lie on your back, knees bent, feet flat on the floor, and hands on the sides of your head. Contract your abdominal muscles as you bring your knees up to a 45-degree angle. Straighten and bend your knees as you alternate crossing and touching right elbow to left knee, then left elbow to right knee. Do two sets of 10 to 12 repetitions for each leg.

3. Captain's Chair: At the gym, head to this low-tech piece of equipment to challenge the abs. Start with your forearms supported on the padded arms of the apparatus, and your legs hanging straight down. Lift your knees toward your chest by contracting the abdominals (try not to swing the legs to create the momentum) and lower them back down slowly, with control. Do two sets of 10 to 12 repetitions.

You can also do this exercise on a chair without arm rests. Sit with your hands on the sides of the chair and shift most of your body weight onto your hands (as if you were trying to lift your butt off the chair). Then, keeping your knees bent, lift your thighs up off the chair a few inches and slowly lower them back down.

Moves That'll Help You Run Strong

These functional exercises build muscle stamina

4. Lunge Crunch: Start from a standing position and step forward into a lunge. In this position, the back leg will generally try to pull the pelvis into an anterior tilt (back arched, butt slightly out), just as it does during your running stride. To strengthen the abdominal muscles that help stabilize the pelvis, concentrate on contracting your abs and keeping your butt tucked under in a posterior pelvic tilt as you lunge forward. Step back with feet together again. Repeat seven to 10 times with the right leg lunging forward, then repeat seven to 10 times with the left leg.

5. Moving Crunches For this exercise you will practice maintaining the tightened abs and posterior pelvic tilt while in motion. Contract your abs and keep your butt tucked under as you step forward with the right foot into a lunge, and hold the contraction as you bring the left foot forward to meet the right. Then rest the abs while stepping forward with the left leg. Repeat seven to 10 times, contracting while stepping forward with the right leg and resting when stepping forward on the left leg. Then repeat seven to 10 times, contracting while stepping forward with the left leg and resting when stepping forward on the right leg. Next, while running easy, contract the abs and curl the pelvis into a posterior pelvic tilt. Hold the contraction for about five seconds, then relax for five seconds, while continuing to run. Repeat this 10 to 20 times during a short run.

6. Stair Drop Crunch: Stand sideways on a step, with your right foot on the step and your left leg hanging off the side. Contract the abs and curl the pelvis into a posterior pelvic tilt (your butt should be tucked in), then raise the left hip up and lower it. Keep your right leg straight throughout the movement, which is very small and results in your foot rising and falling just an inch or two in either direction. Repeat 10 to 15 times, then switch sides and repeat 10 to 15 times with the left foot on the step and the right hip lifting up and down.

from: Runner's World