We don't believe in making drastic changes. We'll never join
a cult, run away with a stripper or decide that a life of crime would best enhance our self-esteem. No, we believe that to improve your life, small, incremental changes are best. Take your workout: you're probably doing the right exercises, but not getting all the benefits possible. Subtle changes using varying grips or changing repetition speeds can help you build bigger, stronger muscles, says personal trainer Michael Mejia. This workout includes several of these small variations, which, when put together, will give you big results. Try it twice a week, and leave those cheerleaders alone.

Warm up for five minutes, or until you break a light sweat. You can jog in place, skip rope, shadow box, do calisthenics, or use any piece of cardiovascular equipment you have available.

Bench press

Repetitions Six to eight per set with each grip.
Speed Three seconds to lower the bar, hold one second, press up as fast as possible. Do set with wide grip (using a spotter), rest 10 seconds; do set with medium grip, rest 10 seconds; then do set with close grip. Rest 90 seconds and repeat with the same weight. Then move on to the bent-over row.

Healthcare Guidelines For Men
Routine activities for men to ensure good health:
These charts provide general healthcare guidelines for men, but are not meant to replace any advice and guidance given by your physician. Please use them as a reminder to take care of your personal healthcare needs, and also as a list of topics you may want to discuss with your physician.

Each Day	Each Month	Each Year	Other
Exercise 20 minutes (at least 3 days each week).	Perform a testicular self-examination.	Have a dental checkup once or twice a year.	After age 20: every 5 years have a full lipid profile test for cholesterol and triglycerides.
Protect yourself from the sun - use sunscreen and dress appropriately.	Perform an oral cavity self-examination - gums, teeth, lips, tongue.	After age 50: have a physical examination by your physician.	Every 3 years after age 30: have a physical examination by your physician.
Watch your fat intake - no more than 30 percent of your caloric intake.	Perform a full-body self-examination for unusual moles or other skin conditions.	After age 50: have a DRE (digital rectal examination).	Every 2 years after age 40: have a physical examination by your physician.
Eat 2 - 3 servings of protein (meat, poultry, fish, beans, eggs, nuts) and dairy products.	Be aware of your blood pressure level.	After age 50: have a PSA (prostate-specific antigen) test, or as recommended by your physician.	After age 50: have a flexible sigmoidoscopy every 5 years, or as recommended by your physician.
Eat 6 - 11 servings of grains; 3 - 5 servings of vegetables; and 2 - 4 servings of fruits.	Be aware of your cholesterol level.	After age 50: have a fecal occult blood test.	After age 50: have a colonoscopy every 10 years, or as recommended by your physician.
Be aware of your alcohol intake.	Be aware of your weight - check your BMI (body mass index).	After age 50: have a flu shot yearly.	After age 50: have a double contrast barium enema every 5 -10 years, or as recommended by your physician.