According to The Post Game:

“Push-ups are a higher value plank. You’re not only strengthening your abdominals by holding them still while gravity’s trying to push your hips towards the ground, but you’re also strengthening your upper-body pushing muscles: your chest, shoulders and triceps.”

Proper Form is Crucial to Avoid Injury and Get the Benefits

Common mistakes most people make when performing a push-up include:

Going too fast
Using only partial range of motion

First, slow it down and use a three-second contraction. Try to really feel the muscle groups you’re targeting, and do a full range of motion; starting all the way down at the floor and pushing all the way up.

Pay particular attention to the alignment of your elbows. The ideal angle from your sides is about 45 degrees. This allows you to effectively work your chest muscles.

Keep your body stiff and straight as a plank
Elbows at a 45 degree angle from your sides
Breathe in on the way down
Lower your body all the way down, allowing your sternum to gently touch the floor
Breathe out on the way up

Techniques for Targeting Different Muscle Groups

Push-ups are traditionally used to work your chest muscles, but by altering your technique slightly, you can work different muscle groups, including your abs.

But first, you need to understand the structure of the abdominal wall.

Your transverse abdominis (TVA) is like an inner sheath that holds your gut in place. On top of that are your internal and external obliques, and on top of that, beneath your skin, is your six-pack rectus abdominis. You also have lower pelvic muscles that are responsible for sexual function and elimination of urine at the bottom of the abdominal wall. On top, you have the diaphragm.

Here are two key points:

While in plank position, pull in your bellybutton. Your bellybutton is attached to your transverse abdominis, that inner sheath that holds your gut inside and gives your spine and vertebrae a nice, weight belt-tightening type of support. So by pulling it in, you begin to contract that deep inner transverse abdominis muscle.
Next, do a Kegel squeeze. More women than men might be familiar with this term. A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight. For men who aren’t familiar with that term, it’s similar to trying to stop urinating in the middle of the flow. This squeeze will allow you to feel and focus on your abdominal muscles.

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If you want to work your six-pack rectus abdominis muscle, drive your chin down toward your toes while you’re focused on squeezing your bellybutton in.

These techniques are very effective, and will build the deep inner core muscles that lay the groundwork for that six-pack look. Keep in mind however, that in order to really get “six-pack” abs, you have to shed fat. Men need to get their body fat down to about six percent, and women around nine percent in order to achieve that classic six-pack.

How to Progressively Get Stronger and Build Muscle

Using a progression of exercises can help you focus on the abdominal techniques described above while stimulating the muscles in different ways.

You’re probably familiar with the advice to avoid doing the same exercises all the time. You need to “confuse” the muscle to keep building it. Darin demonstrates several unique techniques to accomplish this, no matter what level you’re starting out at.

How do you know when it’s time to progress to the next level?

Once you can do 12, 15, or 18 repetitions for two or three sets, move on to the next level or technique.

First, if you’re just starting out doing push-ups, you may want to begin by keeping your knees on the floor. Bring your heels up toward your buttocks, and keep your body straight. In this position you can still pull your bellybutton in and perform a Kegel squeeze to work those deeper ab muscles. Remember to go slow and use full range of motion, allowing your chest to gently touch the floor. By pulling your elbows closer to your sides, you can place more focus on your chest muscles.

Once you can comfortably perform about a dozen push-ups this way, advance to the regular push-up technique, keeping your legs straight and balancing on your toes.

A more advanced technique that will improve the strength and grip of your hands is to do push-ups off your fingertips.

Another advanced technique is to do push-ups off an unstable surface. Two medicine balls will work well for this. Place the palms of your hands on top of the balls and perform the push-up from there.

The next progression could be to put your feet higher than your hands. This will put additional weight on your chest and ab muscles. Find a bench, stool or other level surface that is about 12-16 inches high, and with your feet on this surface, perform your push-up.

If at any point you find the push-up causing pain in your wrists, simply use a couple of light dumbbells. By gripping the dumbbell instead of having your palm flat on the floor, your wrist will stay nice and straight, preventing painful strain.

Lastly, here’s a very advanced technique called a push-up dumbbell row. This will give you great ab development!

Place the dumbbell’s at a 45-degree angle; pull in your bellybutton; draw up your lower pelvic muscles (Kegel squeeze), and breathe in as you lower your upper body to the floor. Breathe out on the way up, and once your arms are in the fully extended position, perform a row—pulling the right dumbbell up toward your chest.

On the next push-up, pull up with your left.

This technique will work your abs from side to side, and target those deep core muscles as well.

Push-Up Plyometrics—A Mini Sprint 8 Exercise

To further stimulate the muscles of your core, try push-up plyometrics. Plyometrics are quick, explosive types of movement. To do a plyometric push-up, once your sternum touches the floor, hold your position and breathe for about three seconds, then perform an explosive push upward.

Another technique called the three-minute push-up challenge is extremely challenging, but delivers fantastic results.

It’s quite simply, how many push-ups can you do in three minutes?

You need to have good technique, good form, and a strategy. If you go all out you’ll lose your energy and likely won’t last for three minutes. So go at a pace of about 80 percent of your total ability, and when you can’t go any further, rest for 20-30 seconds; stretch, and then resume.

The last technique is super-advanced and works your shoulders, triceps and core—the handstand push-up.

Facing a wall, place your hands at a 45 degree angle about one-to two hand-lengths from the wall. Kick your legs up. You can use the wall to stabilize you as you perform the push-up. Breathe in as you lower yourself to the floor, and breathe out as you push yourself up.

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Testosterone is an anabolic steroid hormone that plays a critical role in metabolism, sex drive, muscle building, mood regulation, memory & cognitive function. Normal testosterone levels play a huge role in maintaining optimal weight as well as reducing risk of degenerative diseases such as osteoporosis, heart disease, diabetes, & certain cancers.

Women produce testosterone but in significantly lower amounts than men. In the man, testosterone is produced in the testes and adrenal glands.

Meanwhile, women produce it in the adrenals & ovaries. Testosterone is known to peak in the early twenties and then drop about 10% with each successive decade. Post-menopausal women lose the function of their ovaries and are at risk for low testosterone later in life. With inadequate testosterone, women are at much greater risk for developing osteoporosis/osteopenia and other chronic diseases.

Men are said to lose 1.5% of their testosterone production each year beyond 30. Men, who lose a greater proportion of their testosterone, are said to have andropause. The Alliance for Aging Research has indicated that one third of American men over the age of 39 have reported two or more symptoms of low testosterone. Symptoms of male andropause include lowered libido, decreased muscle mass, increased abdominal fat accumulation, depression and lack of drive.

The changes involved in andropause are gradual over time. They often go unnoticed for years. In a large study of 858 males over 40, men with low testosterone had an 88% increase risk of death compared with those who had normal levels.

Reducing Inflammation

The key to stabilizing testosterone levels begins with an anti-inflammatory diet. This should be loaded with phytonutrient rich fruits and vegetables. Grains and sugars stimulate higher levels of insulin and cortisol. Cortisol is the anti-thesis to testosterone. The body produces high cortisol when faced with chronic chemical, physical, & emotional stressors. Healthy blood sugar balance is critical to stabilizing cortisol and boosting testosterone.

Healthy fat sources are extremely critical for good hormone function. Fats and cholesterol play a critical role in forming the structure and rigidity of our cell membranes. These fats impact cell messaging by acting as enzyme and hormone regulators. The nutrition plan should consist of ample amounts of good fats such as avocado, coconut, & olive oil. Saturated fats, cholesterol, conjugated linoleic acids and essential omega 3 fatty acid from healthy grass-fed animal products are excellent.

Xenoestrogens, artificial hormone mimicking substances, are linked to lower testosterone levels. These xenoestrogens are found in tap water, plastics, home cleaning agents, deodorants, soaps, make-up & body lotions. Many medications also contain heavy amounts of synthetic xenoestrogens as well. Avoiding these sources along with ensuring a diet rich in raw and lightly cooked fruits and vegetables will provide fiber and phytonutrients that help the body eliminate these toxic substances.

High Intensity Exercise

High intensity exercise is crucial to boosting testosterone. Exercises should be explosive in nature and maximize the resistive overload on the muscles. Large muscle group compound lifts such as squats, deadlifts & burpees are some of the best testosterone boosting exercises. The training session should be short (5-30 mins) and have very little rest periods between sets.

Using high quality non-denatured sources of whey protein post-exercise boosts testosterone. This is due to the high concentration of branched-chain amino acids such as leucine that are rich in whey protein. These BCAA’s stimulate muscle protein synthesis, which boosts testosterone production.

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Cold water immersion, or “cryotherapy,” is thought to help reduce muscle inflammation and pain after exercise

Most studies on cold water immersion report no or minimal side effects, but it will shock your body to some degree, so you need to make sure the water is not too cold, and that you do not stay in it for too long

Other options to help prevent sore muscles include the use of cold packs, eating foods that contain carnosine, such as grass-fed beef and chicken, eating ginger or trying acceleration training using a Power Plate

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Your post-workout meal can support or inhibit the health benefits of exercise. Previous research has shown that eating fewer carbohydrates after exercise more effectively enhances your insulin sensitivity, compared to calorie restriction

Combine a quality protein with a veggie-type carb in every meal. Whey protein is considered the gold standard of protein and is particularly beneficial as a “fitness food.” It assimilates quickly, getting to your muscles within 10-15 minutes of consumption. Whey protein is also extremely high in leucine, which is a rate limiting nutrient for muscle growth and recovery

To maximize the benefits of exercise, avoid all forms of sugar, particularly fructose, before, during or after exercise. This includes energy drinks, sports drinks, most energy bars and even “healthy” drinks like vitamin water

Consuming fructose will increase production of the somatostatin, which then inhibits the production of human growth hormone (HGH, also known as “the fitness hormone”)

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If the lower back muscle pain is severe, the patient may be advised to rest, but for no more than one or two days.

Typical first line treatments include some combination of:

Pain medication (such as acetaminophen), to interrupt transmission of pain signals to the brain
Anti-inflammatory medication (such as ibuprofen, or possibly oral steroids), to reduce the local inflammation that is a cause of the pain
Muscle relaxants, which may be prescribed on a short-term basis to relieve severe lower back pain associated with muscle spasms
Massage, which can help promote blood flow in the lower back (to help with healing), loosen tight lower back muscles, and release endorphins, the body’s natural pain killers.
Chiropractic. Gentle manual manipulation is an option to help loosen tight back muscles and promote healing in the lower bacK
Ice or cold packs. Application of some type of cold pack can help reduce inflammation, which is helpful immediately following the injury.
Heat therapy. Application of heat to the lower back is helpful longer term to stimulate blood flow and healing to the injured area.

If an episode of low back pain lasts for more than two weeks, the muscles may start to weaken. Because using the lower back muscles is painful, the natural tendency for most patients is to avoid using them. However, lack of activity leads to disuse atrophy (muscle wasting) and subsequent weakening, which in turn causes more low back pain because the muscles are less able to help hold up the spine.

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NOTE: This information is solely advisory, and should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.

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There are two common types of lower back strain:

A muscle strain happens when the muscle is over-stretched or torn, resulting in damage to the muscle fibers (also called a pulled muscle).
A lumbar sprain happens when ligaments are stretched too far or torn. Ligaments are very tough, fibrous connecting tissues that connect the muscles to the bones and joints.

For practical purposes, it doesn’t matter if it is a muscle strain or a ligament sprain that is causing the pain, since the treatment and prognosis for both are the same.

When the muscles or ligaments in the low back are strained or torn, the area around the muscles will usually become inflamed. The inflammation leads to back spasm, and it is the back spasm that can cause both severe lower back pain and difficulty moving.

Common Causes of a Pulled Back Muscle

Lower back pain from muscle strain usually is caused by any type of movement that puts undue stress on the lower back. Frequent causes include lifting a heavy object, lifting while twisting, or a sudden movement or fall.

Sports injuries are also a frequent cause of a pulled back muscle, especially with sports that involve twisting (such as golf), or any types of sudden impact or jarring motions.

Pulled Back Muscle Symptoms

Symptoms may range from a mild ache to sudden debilitating pain. Typical symptoms of a lower back pulled muscle include some combination of the following:

The pain is usually localized in the lower back, meaning that it doesn’t radiate into the leg (as in sciatica)
The lower back may be sore upon touch
Pain usually comes on suddenly
There may be accompanying muscle spasms
The patient usually feels better when resting, and may find standing or walking difficult.

The severe back pain may resolve quickly, but a lower level of pain, or intermittent flare-ups of pain, may continue for a few weeks or months.

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a deep voice, facial hair, increased levels of muscle mass, aggressiveness, confidence, and supports a healthy sex drive. Men’s testicles produce this hormone in large quantities while female’s ovaries produce some of it in very small quantities.

Low levels of this hormone create metabolic issues that have immediate and long-term consequences for the person suffering from a deficiency.

Maladies Of Low Testosterone Levels

Needless to say low levels of testosterone can cause a male to first and foremost lose his sex drive. Also energy levels will plummet as well as muscle mass and strength.

Even if you are giving it all you got in the gym and following your diet, you may find that getting a good pump at the gym is hard, and also that gaining muscle is becoming a very hard task to accomplish. Worst of all, fat loss seems harder than ever as well.

If you suffer from low testosterone your mood may also take a dive and you may often feel depressed. In addition to the above, the following are also maladies of low testosterone levels:

Increased insulin resistance (which makes it hard to lose body fat as insulin levels will increase in the body due to the fact that the cells are not accepting this hormone efficiently).

Constant fatigue and reduced zest for life.

Reduced mental capacity.

Age For Decline:

At what age does this decline start happening? The time at which this decline in levels begins is still much debated amongst experts but recent research seems to indicate that it can begin as early as 25-30 years old. My advice to you is that if your sex drive is low, then you should have your levels checked because this is the most common symptom of low testosterone.

Below are the normal values for testosterone levels:

Normal range of total testosterone is between 300 – 1200 nanograms per deciliters (ng/dl)

Normal ranges for free testosterone (the actual active testosterone that your body can use) are: 8.7 – 25 picograms per milliliters (pg/ml).

Needless to say the closer to the upper level you are in both ranges the better.

Top Natural Supplements That Can Help Boost Testosterone Levels:

Natural HGH / Testosterone Support Booster

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1 Oatmeal

Aside from being easy to cook, oatmeal is a great fat burner because it is rich in insoluble and soluble fiber. Read the label on those pre-measured packets though, most of them have lots of sugar.

2 Chicken Breast

Nope, it’s not your momma’s fried chicken, although I’m sure that was delicious. I’m talking about lean chicken breast without skin or bone. It’s one of the best fat-burning foods you can eat.

3 Egg Whites

Egg whites are low in calories and high in protein. This equation equals energy for fat burning and building muscles.

4 Brown Rice

Packed with fiber and essential nutrients, brown rice slowly absorbs in the bloodstream. You can’t go wrong with this fat-burning carbohydrate.

5 Fish Oils

Omega 3 and Omega 6 fish oils have some incredible qualities. They increase your thermogenesis, making you burn more calories; they have an anti-catabolic effect, which prevents muscle breakdown; and they are anti-lipogenics, which means they reduce fat-storage. What more reason do you need to include them in your diet plan?

6 Asparagus

Asparagus contains the plant chemical asparagine, an alkaloid that directly affects cells and breaks down fat. It also contains a chemical that helps remove waste from the body, which in turn helps reduce fat.

7 Almonds

Loaded with Omega-3 fats, Almonds have been proven to increase fat-burning properties in the human body.
Almonds Macros

8 Garlic

One of the best components of garlic, besides its flavor, is Allicin. Allicin is a compound that helps flush fat from the body. Garlic has also been known to help maintain healthy blood-pressure levels.

9 Tomatoes

Tomatoes are soldiers in the war to stay healthy! Not only are they great oxidizers and metabolizers of body-fat, but they might also help lower blood pressure and fight certain types of cancers.

10 Apples

Apples are a great fat-burning fruit, in part because they are high in fiber. Moreover, the pectin in apples restricts fat absorption and encourages water absorption in your body’s cells. Other great fat-burning fruits are oranges, peaches, grapefruits, and other citrus fruits.

Remember, 80 percent of obtaining your fitness goals comes from your diet, so pay close attention to what you put into your body. We’ve all heard the saying, “You are what you eat.” Eat these awesome fat-burning foods and become a fat-burner yourself!

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found its way into the drug regimes of champions not adverse to pushing the boundaries: Growth Hormone (GH).

As a hormone critical for the health and well being of all humans, Growth Hormone is needed in precise amounts for the optimal functioning of a number of physiological processes and growth of body tissues, including muscle. Generally this is achieved, resulting in growth and functioning within ‘acceptable’ and ‘normal’ parameters.

GH Diverts Calories In Food Towards Protein Synthesis And Away From Fat Synthesis.

“A lot of theories and speculation have made about the best way to administrate GH,” says Ali. “The most reasonable way would be decided after one gained an understanding of how GH is produced in the body, how it interacts with other hormones and under which circumstances it converts best to IGF-1.

IGF-1 production is regulated by factors other than GH, most notably nutritional and thyroid status. But when GH is released it goes to the liver to stimulate a set of Growth Factors, and IGF-1 happens to be the best known of these.

“IGF-1 is a 70 amino acid single chain hormone that has been shown to be the most potent derivative (caused by GH release or administration) of GH,” continues Ali. “GH is a hormone that works back to back with insulin so the lower the insulin, the more GH the pituitary gland produces, and thus there will be a better environment for GH to work.

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the diet you’re consuming and the overall hormonal balance in your body will have a much larger impact on what you get in terms of physical mass gains.

What You Do In The Gym Has A Large Impact On How Quickly You Build Lean Muscle Mass.

The effort in the gym can be top notch, but if your diet isn’t up to par and you aren’t doing what you can to maximize growth hormone and testosterone, two of the largest muscle-building hormones in the body, your efforts will not be fully realized.

Some people are naturally blessed with high testosterone levels and good growth hormone release, and while this will be heavily influenced by your age alone (males between the ages of eighteen to mid-thirties will be at their peak), there are also a number of things you can do to help boost the natural release in the body. By focusing on those you can increase your results.

Here are the main things to think about.

1. Use A Rep Range Closer To Ten

If you’re stuck on doing the typical ‘strength’ protocol of five reps per set and using longer rest periods of around three minutes, you may want to consider moving away from this from time to time.

A study published by the International Journal of Sports Medicine reported that subjects engaging in a resistance training protocol consisting of a 10 rep, 1 minute rest set-up showed increased levels of growth hormone and testosterone.

A 10 Rep, 1 Minute Rest Scheme Showed Increased Levels Of Growth Hormone And Testosterone.

This may not be how you choose to train all the time since it isn’t as conducive to maximizing strength gains, but alternating periods of lower rep sets with higher reps sets could be to your advantage.

2. Keep Your Rest Periods On The Shorter Side

Also demonstrated by the previous study is the influence of rest periods on the growth hormone and testosterone release. Many people have a tendency to let their rest periods drag on throughout the workout, even closing in on the five minute mark if they get chatting with someone they spot in the gym.

Don’t let yourself do this. While you’re in the gym, it’s essential that you maintain your focus and keep those rest periods shorter. Rest periods are inversely related to the total number of reps you’re doing per set, so that will always dictate to some degree how much of a break you need between sets. There’s typically no reason to ever let your rest go beyond three minutes though.

Utilizing shorter rest periods can help to boost the metabolic rate, and the faster your metabolism is running the faster protein synthesis and muscle building will be.

3. Rethink Your High Protein Diet

One of the most popular thinking strategies of those who are really looking to pack on the lean mass is to really increase their protein intake. Muscles are made of protein, so it would only make sense to eat more protein to build more muscle, right?

Not quite.

First you need to understand that after your protein intake has been met, any further protein consumed is just going to be broken down by the body and converted to glucose for use as fuel or be stored as body fat. From that standpoint, it’s much more effective to just eat carbs straight up rather than having to go through the process of protein breakdown (gluconeogenesis).

Also, carbohydrates have a great influence on circulating insulin levels and since insulin itself is one of the most anabolic hormones in the body, this will also be highly beneficial for your muscle-building efforts.

What’s more is there is research out there that suggests that higher protein diets can actually decrease serum testosterone levels in the body.

Researchers out of the Center for Sports Medicine at Pennsylvania State University assessed the influence of various diets on pre-exercise testosterone levels in a group of twelve men. Each subject was instructed to record a food journal for a period of seventeen days and after the study was completed, it was seen that there was a negative correlation to protein intake and free testosterone levels before exercise while there was a positive correlation between fat intakes and testosterone levels.

This suggests that diets that are higher in dietary fat and lower in protein intake can promote higher levels of testosterone in the body and potentially enable greater muscle building.

A final point the researchers of this study made was that when looking closer at the specifics of the protein intake of the subjects, those who were deriving their protein intake from animal sources showed higher testosterone levels than those who were deriving their protein intake from plant sources.

So vegetarian-style eating may offer many health advantages, but it may not be the best for building lean muscle mass. Always keep in mind though that you must still provide more calories than the body needs for maintenance regardless of where these calories are coming from if you do want to build muscle.

4. Eat Dairy Products Often

Dairy products are not only going to help to promote strong bones which is important for continued ability to resistance train with heavy weights, but a new study published in the Biological Trace Elements Journal suggests that those who supplement their diet with calcium also show greater testosterone levels.

The researchers divided a group of thirty men into three different groups; one group who only performed exercise, one group who was just given 35 mg/kg of calcium supplementation, and the third group who both exercised and took the calcium supplement.

At the end of the four week study it was discovered that training naturally increased testosterone levels, which was to be expected, but it was increased higher in those who were taking the calcium.

Conclusion

So make sure you’re not missing out. Dairy products are a great source of slow digesting casein and as we just discovered above, the additional fat found in them may not be all that bad as far as your muscle building efforts are concerned.

By making the most of your diet and workout program, you can naturally influence your hormonal release and build muscle faster. There are a number of supplements out on the market that also aim to boost testosterone levels, but first you should always attempt to do so naturally using these methods.

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NOTE: This information is solely advisory, and should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.

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Reference:

Baltaci, AK, et al. (2009) Testosterone levels in athletes at rest and exhaustion: effects of calcium supplementation. Biological Trace Elements Research. 129(1-3):65-9.

Boetes, M. et al. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology. 82:49-54.

Dziados, J.E. et al. (1991). Endogenous Anabolic Hormonal and Growth Factor Responses to Heavy Resistance Exercise in Males and Females. International Journal of Sports Medicine. 12:228-235.

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