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Men’s Health

A Top Trainer Demonstrates How Skinny Guys Can Build Bigger Arms

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Strength trainer and Athlean-X founder Jeff Cavaliere CSCS regularly gives tips on how skinny guys and hard gainers can increase their profits. In a new video, he focuses on the problem of thin arms and summarizes an arm day workout that can help you build muscle.

The first biceps exercise is the strict curl. Cavaliere recommends choosing a weight that is challenging and puts you in the 5 to 6 rep range, and doing the movement with your back against the wall to remove the momentum. “The wall acts as a feedback to avoid additional momentum,” he says. “You have to keep the back of your head, upper back, and buttocks in contact with the wall throughout the set.” Cavaliere then superimposes the cheat curl and uses the momentum he has previously avoided to do another 5 or 6 repetitions, doing each exercise for a total of 3 sets.

Next comes a slanted version of the waiter’s curl. “We can take out the forearms that sometimes dominate the curls, especially when we get tired,” explains Cavaliere. “All we focus on is getting the top of that barbell straight up toward the ceiling.” He recommends doing 3 sets of 8 to 12 reps.

Cavaliere’s final biceps builder is the cross-body hammer curl, which is done for 2 or 3 sets of 10 to 12 reps. If your goal is based solely on size and aesthetics, rather than strength, this is a good move to fill in the width of your shirt sleeves.

When it comes to training the triceps, Cavaliere recommends the prone extension on an EZ bar, however, the long head of the triceps is stretched more to help recruit that muscle and bring the bar to the top of the movement. In the second half of this movement it goes directly into a JM press variation. “Yes, I get some support from my shoulders and chest,” he says, “but because of the tight positioning of my elbows, most of the work here is done by the triceps.”

Next, he suggests a “rocking” variation on the triceps pushdown. “The main goal here is to keep the rope perpendicular to your forearm for the entire duration of the pushdown … to put as much tension on the triceps as possible,” says Cavaliere.

Finally, Cavaliere demonstrates the triceps kickback as a way of increasing size in this area, performed at an angle to again remove any swing or rocking motion from the equation. “The key here is to keep those elbows as far behind my body as possible because what I want to do is get this long head into its highest contracted state,” he says. “To do that, the arm behind the body has to be stretched again.”

Do you really want to light up your triceps and get as much arm extension as possible? Cavaliere likes to superimpose the kickback with a Cobra push-up.


Philip Ellis is a UK based freelance writer and journalist specializing in pop culture, relationships and LGBTQ + topics.

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Men’s Health

Bust Through Leg Day Plateaus With Zercher Squats

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This is your quick workout tip, a chance to learn how to work smarter in moments so you can start exercising right away.



The Zercher Squat works your quads, glutes, abs, traps, and even your biceps.  How to do it with perfect shape.


© SolStock – Getty Images
The Zercher Squat works your quads, glutes, abs, traps, and even your biceps. How to do it with perfect shape.

Everyone crouches (or at least everyone should). Whether you’re a marathon runner trying to gain a competitive advantage, a bodybuilder preparing for the stage, or an everyday iron man looking to build strength and shred it, exercise can help you achieve your goals and deserve it a place in your weekly routine. In fact, nothing builds foreleg muscles better than loading a bar or grabbing some heavy dumbbells and walking on grass. But, as with any exercise, you need to regularly change the way you perform it to keep seeing results.

That’s where a lot of guys get in trouble. They get good at one squat variant – mostly the barbell squat or the front squat – and never deviate from it because they are good at it and think jumping into another variant is inconvenient and awkward. But the moment you think this is the moment you need to force yourself to try something different because you have just experienced one of the first signs of an impending plateau.

Enter the Zercher Squat. Invented in the 1930s by the strong man from St. Louis, Ed Zercher, this advanced front load exercise moves the bar from the tops of the shoulders to the crooks of the elbows. If this sounds slightly masochistic, you are not wrong (holding a heavily loaded Olympic pole in your arms isn’t exactly comfortable), but if you can handle it, the benefits are numerous.

Gallery: I tried a 10 minute fitness session from Simone Biles ‘Gold Over America Tour – It’s Flippin’ Hard (PopSugar)

Simone Biles' Gold Over America Tour features a strong lineup of world class gymnasts.  And before the group's tour stop in Minneapolis, MN, on October 13th, some of them did 10-minute conditioning (because top athletes obviously train before they perform!).  Olympic gold medalist Jade Carey and Olympic team silver medalist Grace McCallum streamed the training live on Instagram, led by gymnastics veteran Chellsie Memmel.  There were two rounds - one with five moves and one with four.  The exercises reminded me of the conditioning sessions I did earlier in training when I competed in gymnastics;  they would involve high-intensity circuits with a mixture of body weight strength and cardio movements.  In addition, my trainers have often included useful exercises that help us perfect our form at each event and thus translate it into better routines (think of: handstand exercises for bars).  For this workout specifically, expect to challenge your core, legs, and upper body with lots of plyometric movements.  It's not a workout for beginners, but you can change it up as needed.  10-Minute Gold Over America Tour Conditioning Exercise Equipment: An exercise mat is recommended.  Instructions: Make sure you warm up beforehand.  Do each exercise for 30 seconds.  You complete the first cycle and then rest for 30 seconds before finishing the second cycle.  After another rest period, you will run through each lap again, as shown below.  That's two rounds, twice in total.  As always, make sure you cool down with some stretches.  Round 1 3 heel lifts, 3 toe lifts: 30 seconds Alternating kinking lunges to squat: 30 seconds 2 jumping jacks, 2 burpees: 30 seconds 3 hollow rocks, 3 opening-closing: 30 seconds Rolling candles: 30 seconds pause for 30 seconds.  Lap 2 Alternating lunge: 30 seconds Pike Push-Up: 30 seconds Wide-narrow-wide knee bend jump: 30 seconds Skater: 30 seconds rest for 30 seconds.  Repeat this entire workout one more time with both circuits.  Review: Gold Over America Tour 10 Minute Fitness Workout Personally, I felt breathless after a single lap.  I liked the fact that the circles included a mix of different muscle targeting exercises so I didn't do any strict core or lower body movements for a few minutes.  The exercises that were the most challenging for me were the combination of double jumper and burpee and the combination of hollow rock and open-close.  The latter requires you to hold a hollow position for 30 seconds, and it's a belly quake waiting to happen!  My next goal will be to repeat the circles four times for a 20-minute workout, as opposed to twice for a 10-minute session.  Put on your best jersey - mine from GK Elite - and get started!  Be sure to check out a breakdown of each step.

The Zercher squat not only forces you to maintain a more upright trunk position – an important point of proper form in almost all squat variations – it also encourages you to fall deeper into the lower position (i.e., walking on grass) and increases engagement in the core, biceps and traps. It is also an advanced form of squat and an excellent way for experienced strength athletes to diversify their routines and challenge themselves with what many consider to be a brutally new way of performing a classic exercise.

Your movement: If you’re relatively new to strength training and haven’t mastered the front squat with the barbell, start there. But if you’ve been training for a while and have practiced both the back and front squats, don’t hesitate to try the Zercher.

As mentioned above, it will likely be uncomfortable at first, but your arms will adjust quickly, and the unique challenge for both your lower and upper body can help make new gains even in the most stale of routines. Start with a lower weight than you would normally use to master the pattern of movement, and then work your way up from there.

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Men’s Health

What Is a Sound Bath? Benefits of Sound Baths

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More relaxed. Less stressed. Connected to your creativity and ready for whatever the day brings. Sounds like an ideal situation, doesn’t it? This can be experienced by people who take a sound bath – a calmer state of mind is one of the main benefits.

Sound baths are an ancient meditative practice with roots in Tibet two thousand years ago and have gained popularity in the United States relatively recently. It’s not uncommon for yoga studios, meditation rooms, wellness retreats, and other experiences related to mind-body practices to provide a sonorous bathing experience.

“In a sound bath, you immerse yourself in the sound frequency,” explains Elizabeth Trattner, an acupuncturist who is nationally certified by the National Certification Commission for Acupuncture and Oriental Medicine. “Sound around you creates a” bath “of visceral sound in which you can feel the frequency of the sound in the deepest parts of your body. A sound bath creates a meditative state in which the brain sends out healing brain waves. “

A sound bath can be meditative and relaxing, and often the benefits depend on how you go into the session.

Unlike yoga, there are no physical fitness or flexibility requirements and it is something that can be enjoyed by new and experienced practitioners alike. Here’s what a sound bath is (tip: no soap required), what it does, what benefits it has, and how it can help you relax and reset.

What exactly is a sound bath?

In order to understand what a sound bath is, it is important to clarify what a sound bath is not: a sound bath does not contain water or a bathtub, and no nudity is required. Instead, a sound bath “surrounds” your body with different sounds, resulting in an altered mental state that many proponents find relaxing, similar to meditation.

A traditional sound bath uses different Tibetan singing bowls – a type of instrument that emits different sounds based on the vibrations of a hammer. Up to 40 different Tibetan singing bowls can be used in the sound bath, and the sound is not necessarily the “music” you are used to. Instead, different tones and frequencies can help guide you into a meditative state.

A sound bath doesn’t necessarily have to be a group experience. A sound bath can also be performed solo with the help of a playlist.

Benefits of a sound bath

Sound baths have several advantages. A recent study found that the sounds made in a sound bath can reduce stress and anxiety.

Trattner recommends setting an intention when going into a sound bath. This can be to recharge or to overcome a particular mental block or problem that is preoccupying you. There are no “rules” for experiencing a sound bath. Some people close their eyes and lie down, others sit cross-legged, or others walk around the room.

The sound bath practitioner can share some best practices to ensure that the experience is as good as possible for you and other participants. Sound bath experiences can last between 60 and 90 minutes, but there can also be shorter or longer experiences.

This is how you experience a sound bath

Many yoga studios and other wellness studios offer sound bath experiences. A conversation with local wellness practitioners – acupuncturists, Reiki specialists, yoga teachers – can lead you to a local sound bath. You may also be able to set up a private sound bath with a practitioner. This can be done in person or remotely.

You should come to your sound bath early and wear comfortable clothing. Coming hydrated is also a good idea, as sound is better transported through water, Trattner says (including the water in your body). Falling asleep) and want to stay away from alcohol before the experience.

After the sound bath, you may feel dreamy or relaxed. Take the time you need to “get out” of the sound bath. It can be a good idea to take a sound bath at night and then go to sleep without focusing on screens or devices.

You can also experience a DIY sound bath at home. Some people may like to experiment with their own singing bowl. Other people may find playlists or videos online. If you take a sound bath at home, the same rules apply: make yourself comfortable, drink some fluids, and make sure you have enough time (phone off!) To sink into the sounds and vibrations.

You can have a healthy bath as often (or infrequently) as you want. Trying out different experiences and practitioners, or experimenting on your own, can help you assess how effective a sound bath is for your mindset.

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Men’s Health

Kaupapa Māori research project reveals structural racism in prostate cancer care

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The Oranga Tū prostate cancer project has mapped the “cancer path” for Māori men, highlighting significant gaps in service delivery and health barriers that lead whānau to seek help through emergency rooms.

Associate Professor Jacquie Kidd (Ngāpuhi), who co-led the Movember-funded project, said whānau was without the guidance they needed to feel safe and sure they had the right tools to diagnose and treat, left with their own research.

“Health services need to involve Māori in making decisions about service delivery.

“They need to be aware of the barriers posed by colonization and racism, and actively address those barriers for Māori within their organizations and in relation to their communities,” says Kidd.

Associate Professor Jacquie Kidd says new research shows the health funding system is creating barriers for Māori men with prostate cancer.

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Associate Professor Jacquie Kidd says new research shows the health funding system is creating barriers for Māori men with prostate cancer.

CONTINUE READING:
* Dr. Matire Harwood wants racism to be addressed in the healthcare system
* Face a Fatal Diagnosis: The Men Who Have Prostate Cancer
* Kaupapa Māori solutions are key to better outcomes in Māori cancer, said hui

Nearly 4,000 men in Aotearoa are diagnosed with prostate cancer each year and 600 men will die from it, the report said. Within this group, Māori men are later diagnosed, have poorer health, and die 50 percent more often than non-Māori men.

The Kaupapa Māori Project used Te Whare Tapa Whā, a world-renowned Māori health philosophy developed by Tā Mason Durie, to provide its framework. It used a Māori lens to analyze the Māori-specific data and examine the cancer journeys of 15 men, their whānau and 30 Māori and non-Māori service providers.

Physical, focused on the physical dimensions of men’s experiences. Mental health issues such as stress, anxiety, and control. The family side included the views of family members and the spiritual side looked at spiritual elements such as religion.

First, Kidd said, the researchers reached out to participants to track their progress in the health system. What they found was that it was not the men or their families that were responsible for the lack of care, but the lack of cohesion between the different types of service that caused problems for the men.

It became clear to Kidd and her team that the system needed an overhaul to help patients navigate the cancer path.

A breakdown in communication between health services has created inequality for Māori with prostate cancer, says one researcher.

DANIEL STONE / UNSPLASH

A breakdown in communication between health services has created inequality for Māori with prostate cancer, says one researcher.

Some participants told the researchers that they were concerned about the process and had not received the information they needed to make decisions about their treatments.

One man said, “I never felt that I was given all of the information about the different treatment options, especially radiation. It wasn’t until much later, when I was with the Prostate Cancer Foundation, that I heard about all the possibilities. “

Another said the separation between his GP and the specialist made him wait for his biopsy results.

“My diagnosis was only confirmed when I went back to the family doctor and got the results of the biopsy and he had to ask the specialist who finally diagnosed him with prostate cancer.”

Kidd said this interruption caused unnecessary anxiety in whānau.

Kidd said current health system funding has been tampered with to put smaller health care providers, often Māori health providers, in competition with larger primary health care organizations. This prevented referrals from going to websites that would help whānau deal with the stress of diagnosis with a multi-dimensional hauora focus, not just clinical.

“The lack of wanaungatanga (kinship) between services actually creates this gap. The Pākehā services would know how to achieve this [Māori] Services but don’t know who works there.

“That is structural racism, it is built into the financing structures.”

But the gaps between whānau and health services could be closed if primary health organizations, working with each other, with other services and the communities where whānau live, operate wanaungatanga with a trusted guide to help them provide the right services to their families find, said Kidd.

MÄ ?? ori men need a multidimensional Hauora approach to get the best results after diagnosing prostate cancer, the researcher says.

Lawrence Smith / stuff

MÄ ?? ori men need a multidimensional Hauora approach to get the best results after diagnosing prostate cancer, the researcher says.

“Our vision is a health card for whānau, on which all services are connected and whānau can see everything that is available to them. This includes whānau knowing how to get outside of all services and services that support whānau, ”says Kidd.

Kidd said the project was one more file to add to the stack that showed the system had been building barriers for Māori to seek equitable health care.

“This is just another piece of research that says what the Māori already know.

“To some extent, there is real hope that the Māori Health Authority will change the culture.”

Robert Dunne, Movember NZ’s country manager, said the organization funded Oranga Tū because it recognized the importance of improving Māori health outcomes.

“Education, innovation and an open discussion about prostate cancer are needed to prevent Māori men from dying prematurely,” said Dunne.

“The importance of spirituality and connection with people, land and history has often been overlooked in this area.

“We hope that this innovative approach from the Māori communities in Waikato and Dunedin can be applied across Aotearoa.”

As part of the project, a cinematic short film was produced that captures the life experience of Māori men with prostate cancer in Aotearoa, including some of those who participated in this research.

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