Basic Guide to Building Mass and Increasing Muscle

Many thousands of fitness fanatics who frequently attend a gym in order to gain lean muscle mass. They struggle for a much better body shape but all too frequently they do not accomplish their goals.

As the months pass by they become ever more irritated with their shortage of mass gains.

This can be a very common occurrence for someone having a strong desire to improve their physique, which is why many people stop, thinking that they are somehow unable to add muscle size.

So why does this happen to so many of us and what can you do solve it?

From my knowledge, those of us who do not make extremely good muscle increases at the gym make the same mistakes over and over again.

Read on below to see if you are making these everyday errors, with solutions for every problem.

Beginners opt for unsuitable body building workouts to achieve their goals, often following expert workouts from bodybuilding magazines.

This is no good for the typical guy or girl, and in particular for hardgainers.

In order to gain muscle mass you must train for approximately 45 mins with weights, performing 2-3 sets per exercise. Keep your sets at no more than 15 sets per weight training visit.

There is no benefit doing 20 or more sets and sacrificing many hours at the gym.

Doing the same bodybuilding program month after month, even though they haven't made any evident body mass gains.

In order to encourage muscle growth you must change your workout every 8-12 weeks. Our body's have a kind of muscle memory so it quickly gets used to the same weight workout you repeat each week.

You need to suprise your muscles by changing your bodybuilding programs routinely.

Not having days off from weight training.

I take 1 week off half way through every weight training program.

This gives my body time off to recuperate and recharge. I've done this for several years now and I haven't had a bad injury while doing so.

Another benefit is that I often experience increased strength after I've taken time off.

Bodybuilding training on successive days.

Doing body building programs that involve lifting heavy weights puts a lot of strain on your muscles. It can even take up to 24 hours to restore your glycogen energy reserves. Therefore, ensure you train no more than 2 days in a row. This allows your body will re-nourish itself, resulting in optimum energy when you train at the gym.

You depend on bodybuilding supplements to compensate for a incorrect diet.

Most body building supplements are not anything more than costly marketing scams. They empty your pockets of hard earned money and do nothing to build mass. If you spent $50 a week on bodybuilding supplements, it will make no more than 10% difference to your muscle mass gains.

All exercise routines should be built around a stable dietary plan.

You have got to make certain that you feed your muscles with the nutrients it requires in order to develop solid body mass.

What to do next

In order to build lean muscle more quickly than you have ever thought possible, you must take no notice of the usual body building methods that you have picked up in the past from professional bodybuilders in muscle publications.

Slow gainers in particular should adjust their muscle building training routines and stop repeating the common mistakes I've mentioned above. Do this and could see some amazing results!




About the Author
Discover how to obtain amazing increases in muscle size at Adding Muscle Mass, the home of great muscle building articles and free workout guides.
Article Source: ArticleMixx.com

Lifetime Fitness and Wellness at Home

Every person in the world wants to improve specific qualities about themselves. This one universal truth that binds all of us no matter what language we speak or culture we derive from. Self improvement through physical training is a lifestyle that can certainly stand the test of time if you know what you are doing.

The first thing anyone who wants to improve their self needs to do is to properly plan then execute short term goals. For example, just starting to train is an outstanding way to start. You know as well as I know, once you start, its not hard to keep going. It is the actual starting point that is hardest. What are other popular short term goals?

1. Lower blood pressure and LDL Cholesterol levels.

2. Lower heart rate and improve cardio fitness.

3. Lose weight and burn fat

4. Build muscle and tone the entire body

5. Fit into clothes you want to wear

6. Look good on the beach or in pictures

Those are outstanding goals that happen to be the most popular among people who want to improve themselves through physical means. Physical training is for everyone and this includes men, women, and children. It is the understanding of how to train that confuses most people. It is because of the lack of general fundamental training information that brings me to you today.

How does someone start a home training program?

You can start anywhere you have space to jog in place. You see, every workout must begin with a warm up phase. This serves as injury prevention so that your body is ready for anything sudden and unexpected. It also serves to lubricate joints and allow muscles to stretch safely without tearing.

What if I skip warm up exercises?

People that skip warm up exercises in their training are risking serious injury. Other good warm up exercises are jumping jacks, jogging anywhere, and walking briskly. A general rule, is to use this warm up for fifteen minutes at the start of every workout; its great for cardio respiratory endurance, fat loss, and burning excess calories.

The warm up is done, now what do I do for training?

People that are new to training should learn to master their own bodyweight through different movements. These are often the most challenging movements because they require coordination, balance, and a degree of mental toughness. Prime examples of bodyweight movements are;

1. Sit-ups or Leg lifts

2. Push-ups or Modified Push-ups

3. Pull-ups or Flexed arm hangs

4. Traveling lunges or bodyweight squats

Your primary concern is to start with one exercise and do it perfectly for as long as you can. Once you can no longer execute a particular exercise, move on to the next exercise. This is called circuit training and is an excellent method of lifetime fitness. You can do workouts like this every single day for the rest of your life. This portion of the training will take you approximately five to ten minutes.

After the bodyweight training, then what do I do?

After you finish your four core exercises, it is time to cool your body down. I advise you take a walk, start briskly, and gradually slow yourself down to a slow walk. You can do this in place if you need to.

This process of a cool down will take about ten to fifteen minutes. In addition to serving as injury prevention, this cool down exercise allows your heart rate to slowly climb down and naturally adjust your body out of exercise.

Where can I do this training?

You can do this training anywhere you want, whenever you want, and in your own space. Being independent is a key thing in life and in training. Always make sure to take your time with exercises, keep everything smooth, and stop all movements once the form is no longer perfect. Remember this is lifetime fitness!

Author Resource:- Dave Lemanczyk is the C.E.O. of Dave Lemanczyk LLC, a leading developer of superior human performance products in todays fitness industry.

http://www.basketballstrength.com

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5 Easy Ways to Increase Your Manpower

How to tap into your secret source of sexual stamina, energy and drive.

A testosterone shortage could cost you your life. As if losing muscle mass, bone density, and your sex drive to low T levels wasn't bad enough, new research shows the decline can also increase your risk of prostate cancer, heart disease, and even death. Follow these steps to lift your levels and lengthen your life.

1. Uncover your abs
As your waist size goes up, your testosterone goes down. In fact, a 4-point increase in your body mass index—about 30 extra pounds on a 5-foot-10 guy—can accelerate your age-related T decline by 10 years.

2. Build Your biceps
Researchers recently found that men who lifted weights regularly experienced a 49 percent boost in their free testosterone levels. "As you strengthen your muscles, the amount of testosterone your body produces increases," says David Zava, Ph.D., CEO of ZRT Laboratory. You need to push iron only twice a week to see the benefit.

3. Fill up on fat
Trimming lard from your diet can help you stay lean, but eliminating all fat can cause your T levels to plummet. A study published in the International Journal of Sports Medicine reveals that men who consumed the most fat also had the highest T levels. To protect your heart and preserve your T, eat foods high in monounsaturated fats—food such as fish and nuts.

4. Push away from the bar
Happy hour can wreak havoc on your manly hormones. In a recent study, men who drank moderate amounts of alcohol daily for three weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in T.

5. Stop stress
Mental or physical stress can quickly depress your T levels. Stress causes cortisol to surge, which "suppresses the body's ability to make testosterone and utilize it within tissues," says Zava. Cardio can be a great tension tamer, unless you overdo it. Injuries and fatigue are signs that your workout is more likely to lower T than raise it.

Turn Her on with Your Brain

Men, it's time to hit the books: The ultimate turn-on for women is your brain.

According to a new study that will appear in the journal Evolution and Human Behavior, women looking for both one-night stands and long-term intimacy prefer smart guys to meatheads.

Researchers asked 15 college men to read news reports, explain why they would be good mates, discuss the implications of life on Mars, and play Frisbee to show their sportsmanship, all while being videotaped.

Then 200 women watched the videos and rated each guy's intelligence, attractiveness, creativity, and appeal for a short- or long-term relationship. For both serious and fleeting relationships, intelligence boosted the men’s sex appeal.

These findings go back to biological roots: When looking for potential husbands, women typically seek a man who will be a good provider and father—and they find them by searching for brainy guys.

Contrary to stereotypes about nerds, “[being smart doesn’t make you] socially awkward,” says Mark Prokosch, Ph.D., psychologist at Elon University and leader of the study. In fact, he says, intelligent guys tell great stories and make others laugh—qualities that attract women.

Knowing about current events and expressing your opinions also boosts your appeal. But don't pretend to have knowledge that you lack—it's much better to admit you're clueless and ask her to explain.

Most importantly, be confident. “Intelligence is important when it comes to attracting a woman,” Prokosch says, “and men at ease come across as smarter.”

7 Muscle-Building Strategies for Guys

If you're looking for quick muscle building, go no further than your local gym, where doctors say that major strength gains can be had in just a few weeks.

Last year, the American College of Sports Medicine (ACSM) and the American Heart Association updated their recommendations for physical activity. In addition to regular cardio workouts, Americans are now being encouraged to perform resistance training at least twice a week, working every major muscle group.

Spero Karas, MD, assistant professor of orthopaedics in the division of sports medicine at Emory University, says that testosterone, the male hormone responsible for muscle growth, maxes out between the ages of 16 and 18. It reaches a plateau during the 20s and then begins to decline. As a result, muscle building after the adolescent years can be challenging, he says.

Fortunately, a little strength training goes a long way -- particularly in the early days.

"When someone starts a fitness program, especially after not doing anything for awhile, the initial strength gains tend to be dramatic and quick," Karas says. "In the first 12 weeks, it's not uncommon for a guy to see a 10, 20 or 30 percent jump in strength."

During the first weeks of a new training regimen, strength gains come from the recruitment of new muscle fibers, which make the muscles stronger and more visible.

Even though muscle recruitment does not result in more muscle mass, says Karas, it will definitely make your muscles look bigger.

One reason is that muscles take in water and swell during training. Another is that muscles burn fat, which tends to make the muscle look more prominent.

After the first three months of strength training, muscle gain is much slower. At that point, you're aiming for an actual increase in muscle mass, which takes time to develop.

"After you've maximized the recruitment, you've reached the plateau, which is when the increase in strength and muscle mass becomes an arduous task," Karas says.

Whether you're committed to the long haul or just want some muscle-building tips, here are seven ways to maximize your gains.

1. Commit to some form of strength training.

Unfortunately, there are no easy shortcuts to good health, says Kent Adams, PhD, FACSM, CSCS, director of the exercise physiology lab at California State University Monterey Bay.

"You don't have to train like a maniac," he says. "Just start a reasonable, individualized resistance training plan."

For tips and workout plans, visit the web sites of organizations like the ACSM or the National Strength and Conditioning Association. If you don't have access to free weights, head for the weight machines or a cable system. Other alternatives include resistance bands, plyometrics, and calisthenics.

At a minimum, perform lunges, squats, and other exercises that work your quads and hamstrings, along with extra cardio activity that will prompt your legs to begin building muscle.

No matter which strength training method you choose, however, be sure that resistance levels (the amount of weight you use) and the number of repetitions you do are high enough to fatigue the muscle. Failure to do so, Adams says, will hinder growth. The ACSM recommends three sets of 8 to 12 reps for each exercise.

To speed up the process, make the most of your workout, and keep your heart rate and metabolism elevated, try "super-setting," says Lisa De Los Santos, a Cooper's-Institute-certified personal trainer at Vandenberg Air Force Base in Southern California.

She suggests one set each of two or three opposing muscle exercises. Rest, then do a second set of each exercise before moving on to the next group.

2. Alternate muscle groups.

Weight training creates tiny micro tears in muscles, which then repair and rebuild during periods of rest. Serious injury can result if muscles are not allowed adequate time to repair.

The ACSM recommends a three-day split as follows:

Day one: Chest, triceps, and shoulders

Day two: Lower body (quads, hamstrings, gluteals, hip abductors and adductors, and calves)

Day three: Back, biceps, and abs

Feeling sore? Take an extra day or two -- or work a new muscle group. Don't forget delayed-onset muscle soreness, which can hit as late as 48 hours after a workout.

3. Drink plenty of water -- before and after workouts.

Adequate hydration is essential to muscle building, yet few people get enough water, even without daily exercise. So in addition to the daily 8 to 10 glasses of water recommended by the Dietary Guidelines for Americans, Karas suggests an additional 12 to 16 ounces before working out. He then recommends another 8 to 10 ounces for every 15 minutes of vigorous exercise.

Prefer sports drinks? Indulge only if you're exercising for more than an hour, when electrolyte depletion becomes more of a risk.

4. Eat a balanced diet.

Muscle building requires a careful balance of carbohydrates, fats, and protein as well as plenty of vitamins and minerals, all of which are best absorbed through food.

Avoid carbohydrate-heavy diets, which can cause insulin levels to spike and inhibit growth hormones that prompt muscle growth, says Karas. Instead, opt for five or six small, balanced meals every day. And if muscle building is your goal, don't use this time to diet.

"The body won't easily put on muscle if it is at a caloric deficit," explains De Los Santos.

Watch your fat intake, which should be no more than 30% of your total daily calories, and be sure to consume plenty of vitamin- and mineral-rich fruits and vegetables.

5. Get lots of protein.

"If you want to build muscle mass, the key is protein, protein, protein," says Karas. "Muscles are comprised of protein and you need the essential amino acids that are the building block of protein."

No time to cook? De Los Santos suggests high-protein snacks like cottage cheese, cheese sticks, protein bars, and protein shakes. Health and nutrition stores carry a variety of powders which can be mixed with water or low-fat milk for an energizing protein power punch between meals.
Other recommendations include turkey, cheese, and cracker snack packs as well as frozen or prepackaged diet foods that combine protein-rich choices with low-fat, low-complex carbohydrates.

6. Get enough sleep.

In addition to being linked to high blood pressure, depression, and other health problems, sleep deprivation can inhibit the growth hormone important for muscle building, says Karas. Recent studies have linked it to obesity as well.

How do you know you're getting enough to build muscle? People who are well rested feel alert and do not have the urge to nap, reports the CDC. The average adult needs between seven and eight hours of sleep, although some may need more.

7. Hire a trainer.

If you need information or motivation, consider hiring a personal trainer. Costs vary according to location and experience.

A trainer doesn't need to be a long-term investment, however. According to De Los Santos, working with one for just three months is enough time to get comfortable in the gym, establish a routine, learn a variety of exercises, and see good results.

"A good trainer will educate while training and will not create long-term dependence," De Los Santos says. "Ideally, you'll learn the skills to either maintain your fitness level or work toward new goals."

Be sure your trainer is certified through a reputable fitness organization and has an updated certification in CPR and/or first aid as well. You'll also want to hire someone you like, since you'll be spending at least an hour a week together.

Foreskin Facts: Turtleneck or No, It All Feels the Same

Okay. It's official now. A study in the Journal of Sexual Medicine1 looked at a question that has been plaguing men for thousands of years. I know I stay up many nights tossing and turning, wondering the answer to this question. I know in my heart that millions of other men also spend hours each day thinking about this timeless problem. But now we finally have an answer. We can all put this behind us and get on with our lives.

The study looked at the age old question, do circumcised men have less penile sensation than uncircumcised men? The answer, no. It appears that whether or not a man is circumcised, whether aroused or not, his penile sensation is the same. Thank God. I was so worried that because I was circumcised at birth, I have been missing out on lots of fun. And wouldn't you know. it's the Canadians that figured this one out. Another advantage to those long dark winters.

But wait, there was another interesting fact that Dr. Payne and others discovered. They found that the penile sensitivity of men, whether circumcised or not, is actually less than they had anticipated. I'm not sure how much sensitivity these researchers expected. So now that we are all the same, will all those men who have wanted a foreskin rebuilt change their minds? What about all those that travel the world warning us about the horrible catastrophic hazards of circumcision? I have read accounts of men who just knew that they had dramatically reduced penile sensation since their newborn circumcision. Now they too can rest assured that they are fine...at least physically.

Thank you Dr. Payne. Thank you Canada. I am finally complete and ready to move on, circumcised on not.

4 Natural Fuel Foods for Your Next Workout

Help or hype?

What foods can you count on to go the extra mile, and which foods fall short? See what recent studies reveal before your next workout.

1. A Spoonful of Honey

Recent research suggests that carb blends (foods containing fructose and glucose) may be superior to straight glucose for boosting energy during endurance activities. But before you reach for a sports drink, consider honey: like sugar, it naturally has equal parts fructose and glucose, but it also contains a handful of antioxidants and vitamins. Upshot: While not exactly a “super food,” honey has plenty going for it besides being sweet. The darker the honey, the more disease-fighting compounds it contains.

2. A Cup of Joe

Studies that demonstrate performance-enhancing benefits of caffeine often imply that drinking coffee will give you a boost. Not so, according to the latest research. Scientists put nine endurance runners through five trials after ingesting either a capsule (caffeine or placebo) or coffee (decaffeinated, decaffeinated with caffeine added or regular coffee). Only the caffeine capsule increased endurance. Researchers think that other compounds in coffee may counteract some of the benefits of caffeine. Upshot: Have your cup of coffee if you need it to get moving, and your stomach can tolerate it, but don’t expect it to keep you going through a long workout.

3. A Glass of Chocolate Milk

A small 2006 study (partially funded by the dairy industry) found that chocolate milk might help tired athletes refuel as well or better than popular sports drinks. In the study, nine cyclists rode until exhaustion, rested for four hours, then biked again. During the rest period, they drank either low-fat chocolate milk, Gatorade (a fluid/electrolyte-replacement drink) or Endurox (a carbohydrate-replacement drink). The cyclists who refueled with chocolate milk were able to bike about 50 percent longer during the second bout of exercise than those who drank Endurox and about as long as those who drank Gatorade. Upshot: You don’t need a “sports drink” to refuel after a workout. Regular or chocolate milk—both of which contain a mix of carbohydrate and protein—may work just as well. Before or during a workout, however, stick with Gatorade or a similar carb/electrolyte drink.

4. A Bowl of Yogurt

Constant training takes a toll on your immune system, leaving athletes susceptible to upper respiratory tract infections, but new research suggests that probiotics—the live active cultures in yogurt—may help keep you healthy. A 2008 study of 20 endurance athletes (published in the British Journal of Sports Medicine) found that taking daily probiotic capsules enhanced the activity of the athletes’ immune-boosting T-cells and cut the length of time they experienced upper respiratory tract infection symptoms by more than half. Probiotics can also help calm a queasy stomach, which is great for nervous athletes. Upshot: You’d have to eat vats of yogurt to reach the levels of probiotics the athletes in these studies consumed. Still, yogurt has a balanced mix of carbs and protein, so it’s a great post-workout recovery fuel.

DRESSING THE WHOLE MAN

If you want to be thought of as a gentleman, clothes are only the start. The following pearls of wisdom will help you get out of relationship jail and be the man whom she’s always known you could be.

The 10 Best Foods You Aren't Eating

Want to do your body a world of good? It's as easy as expanding your grocery list.

Although some guys aren't opposed to smoking some weed, most wouldn't think of eating one. It's a shame, really, since a succulent weed named purslane is not only delicious but also among the world's healthiest foods.

Of course, there are many superfoods that never see the inside of a shopping cart. Some you've never heard of, and others you've simply forgotten about. That's why we've rounded up the best of the bunch. Make a place for them on your table and you'll instantly upgrade your health -- without a prescription.

Beets
These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor under-neath their rugged exterior.

Why they're healthy: Think of beets as red spinach. Just like Popeye's powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments -- called betacyanins -- that give beets their color have been proved to be potent cancer fighters in laboratory mice.

How to eat them: Fresh and raw, not from a jar. Heating beets actually decreases their antioxidant power. For a simple single-serving salad, wash and peel one beet, and then grate it on the widest blade of a box grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.

You can eat the leaves and stems, which are also packed with vitamins, minerals, and antioxidants. Simply cut off the stems just below the point where the leaves start, and wash thoroughly. They're now ready to be used in a salad. Or, for a side dish, sauté the leaves, along with a minced clove of garlic and a tablespoon of olive oil, in a sauté pan over medium-high heat. Cook until the leaves are wilted and the stems are tender. Season with salt and pepper and a squeeze of lemon juice, and sprinkle with fresh Parmesan cheese.

Cabbage
This cruciferous vegetable is a major player in European and Asian diets.

Why it's healthy: One cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.

How to eat it: Put cabbage on your burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian-style slaw. Here's what you'll need.

4 Tbsp peanut or canola oil
Juice of two limes
1 Tbsp sriracha, an Asian chili sauce you can find in the international section of your grocery store
1 head napa cabbage, finely chopped or shredded
1/4 cup toasted peanuts
1/2 cup shredded carrots
1/4 cup chopped cilantro

Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.

Premature Ejaculation

WHAT IS IT?

Premature ejaculation occurs when a man reaches orgasm and ejaculates too quickly and without control. In other words, ejaculation occurs before a man wants it to happen. It may occur before or after beginning foreplay or intercourse. Some men experience a lot of personal distress because of this condition.

As many as one in five men experience difficulty with uncontrolled or early ejaculation at some point in life. When premature ejaculation happens so frequently that it interferes with the sexual pleasure of a man or his partner, it becomes a medical problem.

Several factors may contribute to premature ejaculation. Psychological problems such as stress, depression and other factors that affect mental and emotional health can aggravate this condition. However, there is growing evidence that biological factors can make some men more prone to experience premature ejaculation.

Rarely, premature ejaculation can be caused by a specific physical problem, such as inflammation of the prostate gland or a spinal cord problem.

SYMPTOMS

The key symptoms of premature ejaculation include:
1. Ejaculation that routinely occurs with little sexual stimulation and with little control
2. Decreased sexual pleasure because of poor control over ejaculation
3. Feelings of guilt, embarrassment or frustration

DIAGNOSIS

Premature ejaculation is diagnosed based on typical symptoms. To understand your problem, your doctor will need to discuss your sexual history with you. Be frank and open. The more your doctor knows, the better he or she can help you.

If your sexual history fails to reveal significant mental or emotional factors that may contribute to premature ejaculation, your doctor may want to examine you. Your doctor may examine your prostate or do neurological tests (tests of your nervous system) to determine if there is a physical problem that could be causing premature ejaculation.

Expected Duration
Sometimes, premature ejaculation goes away on its own over weeks or months. Working to relieve stress or other psychological issues may help the situation to improve.

Other men have lasting difficulties with premature ejaculation, and require professional help. Some men respond to treatment promptly, while others struggle with this problem over a prolonged period. Effective treatment is available.

WHAT TO DO?

Prevention
There is no known way to prevent premature ejaculation. However, you should consider the following advice:

1. Maintain a healthy attitude toward sex. If you experience feelings of anxiety, guilt or frustration about your sex life, consider seeking psychotherapy or sexual therapy.

2. Keep in mind that anyone can experience sexual problems. If you experience premature ejaculation, try not to blame yourself or feel inadequate. Try speaking openly with your partner to avoid miscommunication.

Treatment
Behavioral therapy is one possible approach for treating premature ejaculation. Most commonly, the "squeeze technique" is used. If a man senses that he is about to experience premature orgasm, he interrupts sexual relations. Then the man or his partner squeezes the shaft of his penis between a thumb and two fingers. The man or his partner applies light pressure just below the head of the penis for about 20 seconds, lets go, and then sexual relations can be resumed. The technique can be repeated as often as necessary. When this technique is successful, it enables the man to learn to delay ejaculation with the squeeze, and eventually, to gain control over ejaculation without the squeeze. Behavioral therapy helps 60% to 90% of men with premature ejaculation. However, it requires the cooperation of both partners. Also, premature ejaculation often returns, and additional behavioral therapy may be needed.

Another possible treatment is prescription medication that helps to delay ejaculation. Delayed orgasm is a common side effect of certain drugs, particularly those used to treat depression. This is true even for men who are not depressed. When this type of medication is given to men who experience premature ejaculation, it can help to postpone orgasm for up to several minutes. Drugs used for this type of treatment include selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine (Prozac), paroxetine (Paxil) or sertraline (Zoloft); and tricyclic antidepressants, such as clomipramine (Anafranil).

There is also preliminary evidence men with premature ejaculation may benefit from drugs called phosphodiesterase inhibitors, such as sildenafil (Viagra), vardenafil (Levitra), and tadalafil (Cialis).

Some men with premature ejaculation also benefit from reducing the stimulation they experience during sex. A number of creams are available that can partially anesthetize (numb) the penis and reduce the stimulation that leads to orgasm. Another option is to use one or more condoms. However, these techniques may interfere with the pleasure experienced during sex.

Wrap it Up (How to properly use a condom)

As a supplement to your personal restraint system, it’s highly recommended that you wear a condom. Although such air bags do not guarantee complete protection from sexually transmitted diseases, they are dependable devices that reduce the risk when used properly. .

CONDOM DEPLOYMENT
1. Use only condoms from a sealed package bearing an expiration date. Be careful of fingernails, rings and other objects that could puncture or tear the material. Never open a condom package with your teeth or on your partner’s spiked collar.

2. Squeeze the air from the receptacle end of the condom and roll it down over the erect penis before penetration or oral sex occurs.

3. Use only water-based lubricants such as K-Y Jelly with latex condoms. Petroleumbased brands such as Vaseline can damage them.

4. During withdrawal, hold the base of the condom to keep it from coming off. And use each condom only once.

A Bigger, Stronger Chest

The Payoff
The Muscles That Make an Impact
Your chest is composed of two muscle groups: the pectoralis major and a smaller, deeper group called the pectoralis minor. Changing the angle of your body during classic chest exercises can challenge different parts of these muscle groups for maximum development. The anterior deltoids--the front of the shoulders--and the triceps assist your pectoral muscles. Strengthen them and you can use heavier weights for even more growth.

Goal 1: Impressive Power!
The bench press is typically--though incorrectly--considered the true measure of a man's strength. A powerful chest will give you an impressive answer to the classic question "Whaddaya bench?" And people will think you must be equally strong in other exercises.

Goal 2: A Thinner Waistline!
Building a bigger, stronger chest also adds size to your shoulders and triceps, widening the top of your body. The larger you are on top, the smaller your waistline appears. So if your diet and aerobic plan are lagging, building a larger upper body will create the illusion of a thinner midsection.

Goal 3: More Fat Burning!
Swimming burns an astounding 280 to 400 calories in 30 minutes, depending on the stroke--with little risk of injury. Stronger pectoral and shoulder muscles give you more pulling power with every stroke and can keep your upper body from tiring out before your legs do. So you can stay in the water for a longer workout.

Goal 4: An Edge in Sports!
A strong chest is a big advantage in sports: setting picks in hoops, pushing off in football. Extra muscle packed onto your upper body also protects you against errant elbows and intentional punches. Build a bigger chest and you'll dominate.

Build the Perfect Chest
More Size, Greater Strength
There are two approaches to building an impressive chest. The classic method is to isolate the pectoral muscles and minimize the involvement of other, secondary muscles. However, a smarter plan for more strength and power begins with teaching your chest, shoulders, triceps, and other upper-body muscles to work together. Compound exercises that involve your upper body and incorporate functional core strength will get your muscles working together. This plan gives you exercises that isolate your chest muscles for size and exercises that integrate your shoulders and triceps for strength.

The Workout
You'll start the routine with a bench-press superset: a barbell bench press immediately followed by a dumbbell bench press. (The dumbbell press can be performed on a stability ball to develop core strength.) Then you'll follow with exercises from the other four sections of the workout. This mix places your body in various positions to thoroughly train your middle, upper, lower, inner, and outer pectoral muscles, as well as your shoulders. The workout finishes with a power move for your triceps, the weakest of the muscle groups that contribute to chest strength.

Muscles must rest to grow. Perform the workout twice a week, but listen to your body--if you feel sore, do the routine only once a week.