Recently in Physical Culture Category

  A good pulling exercise and way to hit the rear delts and traps is the Face Pull.  I prefer this one at the end of the workout after bigger movements and it works for a finisher.  And while numerous exercises can be modified many ways I think this one should stay simple and stick with a rope.

  Saturday after running some basketball I headed to the weights to expend even more energy.  After working myself into an oxygen debt I decided to hit the face pulls.  Walking over to the cables a curl bar was already attached so I thought I'd just use the bar instead of the rope.  [REMEMBER, I was at a severe lack of oxygen, dripping sweat, and hitting exhaustion.] Suddenly there was a loud clank of metal smacking into the bone of my brow and bridge of my nose.  I calmly looked around and switched to the rope.  My brow and nose still hurt today.

 

  If we're going to put in the time to keep ourselves fit and healthy shouldn't we at least take the time to track our efforts. If the goal is to improve our fitness we need to know how to create improvement. This is where a workout log pushes our progress.
  Being a competitive person my workout log allows me to not only see progression, but to compete against myself and to constantly push to be better. Talk about self motivation; it drives me thru my workouts. I know my weights, sets, reps, & times. It's an automatic challenge for improvement.
  Keeping a workout log can do wonders for your goals whether you're looking for weight loss, performance, or strength. To create progress you need a means to measure yourself. With a log there are no lies, no self-deception, it's on paper and hopefully in ink. So if you want improvement then hold yourself accountable and the progress will come.

  As we ascend into our latter years there are changes within our body which we associate with old age. These changes are a direct result of how we take care of our health now. Both bone and muscle degeneration are the culprits that plague the elderly and many people who are just in there 50's & 60's. Though it starts while we're just in are 30's & 40's.  Much like obesity, the loss of muscle tissue and bone density is directly related to inactivity and nutrition. Unfortunately it isn't as easily seen until a person breaks a hip.
  These "old age" symptoms consist of; imbalance, lack of strength, bone fractures (hips), and immobility. Thus, depriving the individual of the ability to perform basic functions. And the major issue of concern is osteoporosis. While most people have heard of osteoporosis and fear developing it as they grow older, very few start adequate prevention. Unfortunately for women they suffer more severely from this bone disease then men, however, men best not turn their eye on the issue.
As daily activities start to become a hindrance once the body begins the process of losing structural strength, everyday functions slowly become more difficult by the day. Basic functions which can become hampered consist of climbing stairs, loading groceries, carrying a gallon of milk or even standing from a chair. Because of the body not being required to perform an activity greater than normal movement muscle fibers and bone minerals start to decrease. It's a funny thing that the human body knows when it is no longer asked to neither perform strenuous activities nor to reserve greater strength than what's needed for sitting on the couch watching TV.
  The prescription for these ailments isn't a pill, but proper strength training with load bearing lifts. When you begin a strength training program you will begin building a stronger body only weeks after the start. When your body recognizes the need to lift, support, and move heavier work loads it will begin the process of building more muscle fiber and bone density creating the needed strength to support the work load. As your body becomes structurally stronger you can absorb and apply more force in day to day activities. 
  The good news is it's never too late to begin anything in life if you decide to put yourself in motion and it certainly isn't too late to curb the effects of a deteriorating body. Depending on age and fitness level both training and benefits will vary, though everyone has the ability to make these changes. You can never be too old to begin a healthier life style with better nutrition and strength training, just don't be too late. Act now to improve your overall health and fitness and it will benefit you from now through the years to come.

If you really want to improve your fitness then you need to make compound movements the cornerstone of your plan. Drop the BS and get real. Aside from a few people the majority of gym goers are doing the same thing. Many guys really like pumping up those muscles they see in the mirror. They show up on chest and bi days, might do a good back exercise, but most likely will find any excuse to miss working their legs. Lets not even mention full range of motion.  Barely lowering the weight on the bench or pushing their butt back just a tab and calling it a squat.   And I just giggle watching women use these mouse wheel machines set on 1 and their legs flailing to the task of takeoff. Their body composition will be the same as last year, but I guess it's better then molding the butt to the couch.

x Strength x Athleticism x Bone density x Higher metabolism x Increased fitness

I think most of us are looking for many of the same benifits from exercise. It's just a matter of who wants to put forth the effort. Are you going to have an excuse to not show up, possibly find the path of least resistance, or are you going to challenge yourself to do and be better than the day before.