What is testosterone?

Testosterone is seen as a "male hormone" which is given by the testicles in men. Despite the fact that women's ovaries produce some testosterone, hormones are made in men's very determination and it is in charge of a significant number of helpful sex characteristics found in men, for example, a deeper Sound and hair chest, despite connecting with a sound drive, building bulk, and maintaining the level of vitality.



Issues related to high testosterone levels are rare and unusual in middle-aged and elderly men who are not getting testosterone or other steroid medicines. At this point when the level of testosterone is eliminated equally, it usually gets very low because unlike the excessive raised.

What are the signs and indications of low testosterone levels in men? 

Testosterone levels are considered to be on the lower side of the most widely recognized "beyond parity" level; It is in the light of the fact that one of the most notable testosterone levels of a man is at the age of 20, and after this it gradually decreases with age. It has been proposed that 1% fall in testosterone levels every year is not uncommon for people with abnormal age (30 to 50 years of age) and more experienced people. Although this deficiency may not be recognizable in some men, others may have to face significant changes that start in their middle age group or in general 60 years or more. This decline in testosterone levels is now hypogonadism, "men's menopause" or endopause.


Low testosterone levels may result in a decrease in -

• Physical energy

• Power

• Stamina

• Slow mental aggression

In men, additional symptoms of low-Testosterone include:

• Pain and pain more than usual in bones and joints

• Reduction in libido and erection

• weight gain and weight reduction

• Osteoporosis

• Low sex drive 

• Depression and anxiety

• Always feel stress

Normal testosterone levels in men by age:

When all is said in done, the normal testosterone range in guys is around 270-1070 ng/dL with a normal dimension of 679 ng/dL. An ordinary male testosterone level tops at about age 20, and afterward it gradually decreases. Testosterone levels above or underneath the typical range are considered by numerous individuals to be out of equalization. In addition, a few scientists recommend that the most beneficial men have testosterone levels between 400-600 ng/dL.

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What are the disadvantages of having more than normal testosterone levels?

Examples of menstrual or obstruction of men over normal testosterone levels include:

• Men will have more alchoholic drinks 

• Men are bound to smoke.

• Men are forced to harm.

• As indicated by some scientists, the higher the level of testosterone, almost certain men are at risk of changing  behavior (likelihood of sexual assault, loss of chance, and even crime).

Conclusion-

Check always your testosterone level in six months, check your symptoms of low testosterone levels in men's, its takes only one blood sample to check your tests levels,do not hesitate take a appointment with doctor when next time you feel stresses and low sex drive with your partner.

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How to get broader shoulders?

All men want wide, well-defined shoulders. They represent a certain degree of strength and dominance. Women have broad shoulders for being a desirable physical trait for men and knowing that, we spend all the time (or at least we should do) in gym training. Women also seem to appreciate the toned, sleek looking shoulders because they expose themselves while wearing tank top etc.



Although more important than vanity, there is the functionality of the shoulder area. Ever got hurt on the shoulder? If so, you experience the most pain during your activities. Basically, your arm moves in any direction, shoulders are included in it anytime. Regardless of the balance in the form of a stable curl or elbow extension, your shoulders are still admitted as a movement stabilizer.

When you have a shoulder injury, it can certainly make life difficult. And unfortunately, due to their physical appearance, they are susceptible to injuries. Unlike other joints, the joint of the shoulder does not depend on the skeletal system for stability. Rather, the joint stability of the shoulder comes from surrounding muscles and ligaments. Knowing this, it is important to establish a good shoulder strengthening program to reduce the risk.

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Strong surrounding muscles free of imbalance will greatly reduce the chances of maintaining injury. Shoulder deltoids (3 muscles) and rotator cuff (4 muscles) are included. To design an effective weight training program, you first need to understand how the shoulder muscles work.

Shoulder training ?

Deltoids

The deltoids are composed of 3 “heads”, all of which serve their own individual functions. The 3 parts of the deltoid are the anterior, lateral and posterior but to keep it simple, we’ll just refer to them as the front, middle and rear.

Exercises for ShouldersAnterior/Front

The front head of the deltoid is involved anytime you elevate or push your arm forward. Since the front of the shoulder is trained anytime you do a chest press movement, it usually gets trained enough during your chest workouts and further isolation isn’t necessary.

Although, an exception to this would possibly be during a rehabilitation stage following some sort of injury. In which case, performing front dumbbell raises may be a possible solution. The overhead plate press and the overhead barbell press to the front are also exercises that can be used to strengthen the front of the shoulder.

Lateral/Middle

The middle (lateral) head is the strongest of the deltoid and is responsible for drawing the arm out to the side. With some assistance from the anterior deltoid and the triceps, the lateral delts play a major role in elevating the arm overhead – as in an overhead dumbbell press. Another great movement for the lateral deltoid is the lateral raise exercise. Lateral raises are an awesome way to isolate the muscle.

Rear delt exercisesPosterior/Rear

While the anterior deltoid gets trained anytime you perform a chest press exercise, the rear deltoid gets trained anytime you perform a row-type movement for the upper back and because of that, their isn’t much of a need to perform separate isolation exercises.

The function of the posterior deltoid is to extend the arm back and assist in drawing the arm down, as in a lat pulldown or chin up. If you need to isolate the posterior deltoid, you can do so by performing bent over lateral raises using a set of dumbbells.

Rotator Cuff

The rotator cuff – which is composed of four muscles – provides stability within the shoulder joint. Each individual muscle within the rotator cuff also serves specific functions.

Subscapularis

Along with providing stability to the shoulder joint, the subscapularis is recruited when the arm is rotated internally or when drawn to the sides. The exercises that best replicate these movements are internal rotations and modified cable pull-downs.

Infraspinatus

The infraspinatus is very susceptible to injury. Only the supraspinatus gets injured more often. The main functions of the infraspinatus are to provide stability to the shoulder (along with the other muscles of the rotator cuff) and to assist the teres minor with external arm rotation.

Of course – as said over and over again – the exercises you select should closely mimic a muscles function so in this case, the external rotation exercise is a great way to strengthen the infraspinatus. The infraspinatus also plays a role when performing pull down and chin up exercises.

Teres Minor

The teres minor helps to stabilize the shoulder – especially when the arm is elevated. Like the infraspinatus, the teres minor is also strengthened via external rotation and pulldown/chin up exercises.

Supraspinatus

The supraspinatus provides shoulder joint stability and assists the lateral deltoid (middle shoulder) in elevating the arm out to the side. Lateral raises are a great exercise to strengthen the supraspinatus and as mentioned above, the lateral deltoid.

The supraspinatus is very susceptible to injury – even more so than the infraspinatus. The available space between the top of the humerus (upper arm bone) and the roof of the shoulder is very limited. Since the supraspinatus runs through this small space, elevating the arm beyond the height of the shoulder while the palm is positioned downwards can potentially cause an impingement. This impingement is commonly seen in athletes that perform repetitive overhead movements such as swimmers and tennis players.

Once impinged, the muscles and tendons will eventually swell, which decreases the space between the humerus and the “roof” of the shoulder. So pay close attention to your form and for more details on how to train the shoulder region, just review the exercises to your right.

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Dumbbell back exercises at home, There are many ways to do back exercises at home,back is a major muscle cover two muscles latissimus dorsi  and trapezius muscle and serratus anterior muscles.



To build back at home, you need dedication to build your back, I train my back muscles twice a week with rope exercises and Chin Up Exercises and Homemade Cable Rowing and Dumbbell Rowing and Single Arm Dumbbell Rowing. All the exercises are helping me to increase my back muscles.

Back exercises at home with dumbbells

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On the other hand you need to invest some money to make  your own home gym, first of all  buy some dumbbell and ropes and make you own homemade chin ups stand, and cable row and T bar at home.

Above all the exercises are make your back muscle flexible and help you train your back muscle and cover all the muscles of back.

Here are some more back muscle exercise:

10 Best Back Moves for Building Muscle with machines 

• Kettlebell Swings. 

• Barbell Deadlift. 

• Barbell Bent-Over Row. 

• Pull-Up. 

• Dumbbell Single Arm Row. 

• Chest-Supported Dumbbell Row.

• Inverted Row

• Lat Pull-Downs.

Tips for training back muscle- 

Train your back muscles at least twice a week and eat 6-7 meals a day, and do not only train the back muscles, always training back in the combination of back and biceps or squat back and biceps exercise.

Train with heavy weight, light weight does not help increase your muscles of the back, they are just like wasting time in the gym.

Try some hypertrophy movements for back exercise 6 to 7 repetition of each back exercise with rest 90 seconds between to increase testosterone levels and huge back muscles gains.

Take one week off when your back muscle stop growing,sometimes its better to take break from bodybuilding workout routine to recover from injuries and rest for muscles.

Eat protein with every meals at least 30 percent of daily calorie energy expenditure according to your muscle building goals.

Try different training for back muscles to grow fast such as functional tanning and TRX Workout.

Thank you for reading the post i hope it will give you some important information about back exercise and help you to train your back,also for more information visit our link vikas fitness guide

The upper portion of the chest is best targeted when performing the exercises at an incline of at least 30 degrees. If you’ve ever tried any incline pressing movements, I’m sure you’ve noticed that you can’t lift as much at an incline as you can when performing chest press movements on a flat or decline bench.



The reason for that is because the upper chest (aka. clavicular site) is a lot smaller and weaker than the sternal site (middle and lower fibers). While the upper aspect of the chest is best targeted via incline pressing movements, the middle and lower aspect of the chest is best targeted via flat and decline pressing movements.

The lower part of your chest can also be targeted with dips. So, just to give you a guideline, some good exercises for the upper chest are incline presses and incline flies. For the middle aspect of the chest, go with the barbell bench press – or any flat pressing or fly movement for that matter. And for the lower aspect of your chest, you can do decline presses and dips. Of course, there’s an entire chest exercise database to the right of this article so you have plenty of options.

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