Most people aren’t aware that you don’t need fancy gym equipment to build muscle — in fact, simple bodyweight exercises like pushups can be effectively used to build muscle up.

It’s easy to underestimate how effective pushups can be at getting results. Pushups might appear plain and boring on the surface: up down, up down, up down — that’s it. And that’s true to a certain extent. But many people outside of the fitness circles are only familiar with the standard pushups that they were taught in their high school phys ed classes.

There are many kinds of pushups that you can use to focus on different muscle groups, but we’re going to concentrate on five types in this article. These are not necessarily the best five for all people, but they will make you aware of the variety available in simple functional exercises.

Military pushups: military pushups are a very close cousin to standard pushups, except that your goal with military pushups is to isolate your triceps. You do this by tucking your elbows to your sides and moving your hands directly underneath the outer part of your chest.

Fist pushups: Sometimes referred to as “knuckle” pushups, require the use of your fists, instead of the palms of your hands, to bear your body weight during the pushup. Fist pushups are beneficial because they target different areas of your body than traditional pushups, and may actually increase the effectiveness of your workout.

Divebombers: also referred to as “yogi pushups,” you start the pushup in the yoga down dog position, and then in one motion, graze your nose, chin, chest, abdomen to the ground, lifting your chest in the air as you straighten your arms. The motion is similar to trying to squeeze underneath a fence while keeping your feet rooted. These pushups isolate your shoulders and will also increase the range of motion in your shoulders.

Decline pushups: Instead of placing your feet on the floor, or using your knees, place your feet on a platform so that your head is lower than your feet. You can use a chair, a stepstool, or a bench — pretty much anything that will allow you to raise your feet up so that they are higher than your head. These types of pushups work your upper chest muscles.

Deep pushups: If you are working out at home, you can perform raised pushups with the help of three sturdy chairs. By placing each of your hands on an opposite chair, and your feet on the third chair, you can increase the depth of your pushup and thereby increase the effectiveness of your workout routine. A similar, but less intense, movement can be performed with pushup stands. The “Perfect Pushup” bars work wonders.

Here is a more detailed listing of styles you can consider to achieve muscle weight gain: fly, wide, military, diamond, fist, yogi, incline, decline, deep, stacked, inchworm, and prison cell pushups.

Tips to increase the effectiveness of your pushup workouts: remember to add some weight once the pushups begin to get easy. You don’t want to push out 50 easy repetitions. Rather, struggle with 20 or 30. Also be sure to add variety by varying your hand position for each of the above types of pushups.

Push ups are a great way to strengthen your upper body and exercise, build muscle at the same time. If you keep it interesting by mixing up your hand positions and trying a few different styles of pushups you can increase the effectiveness of your at-home exercising and relieve the boredom!

The Bench Press is one of the best exercises to build your chest, bar none. And you can lift more poundage per workout than with other isolation exercises-so you’ll build strength and size with this exercise.

This article believes that you are familiar with the nuts and bolts of how to bench…

But to get the best results, aka to build a massive chest you can rest your beer can on, you need to know these 9 tips

Tip #1: Plant Your Feet And Puff Out Your Chest

Lie back on the bench and plant your feet like you’re deadly serious. After that push your chest out to the greatest extent. To achieve this you want to take hold of the uprights of the bench as you’re laying down and do a pullover of sorts so there is an arch in your lower back.

Squeeze your shoulder blades together as hard as you can. Imagine you’re pinching a quarter together with them. And simultaneously push your shoulders down towards your feet.

Tip #2: Hold Your Breath and Brace Yourself For Tension

Inhale deeply and get ready like you’re about to take a punch to the stomach. This gives surety that you’re keeping your whole body strong and forcing your muscles to have utmost pressure. Furthermore, the intraabdominal pressure will give you additional strength and protect your back. Moreover, it’s worthless to try to breath when there’s a loaded barbell lying on your chest.

Tip #3: Pull the Bar Down With Your Lats

Flex your pecs hard at the start of the movement and focus on pulling the bar down to your sternum with your LATS. This will ensure you’re keeping your shoulder blades together and making your pecs do the majority of the work.

Tip #4: Try To Meet The Bar With Your Chest

Keep puffing your chest out and imagine you are trying to touch the bar, meet it halfway with your chest as you’re pulling it down with your lats. Continue pulling down until the bar touches your chest. Pause for a moment in this position

Tip #5: Do NOT Relax, Stay Tight and Blast Off

Keep the tension in your body, stay tight, and get ready to push. What you do is squeeze the bar off your chest, trying to move it as fast as you can while retaining full-body tension for maximum strength. Push the bar like you’re doing a decline press down towards your feet to protect your shoulders. Imagine you are pushing yourself away from the bar, you’ll know you’re doing it right when you feel your upper back is tight

Great Tip #6: Make Use Of Extreme Tension Methods At Your Sticking Point

When the rep becomes hard and you’re hitting your stumbling block, here’s what you do:

1. Hold the bar as hard as you can

2. Flex your Abs and glutes and grun simultaneously

3. Think you’re sending strength from your core, your gut into your arms

And GRIND it, keep pushing away from the bar, keeping supreme tension.

Great Tip #7: Prior To Your Next Rep, Double-check Your Form

Before you go for your next rep, recheck to make sure:

* Your feet are still established

* Your shoulder blades are still pinched together

* Take a breath and then hold it again to get your intra-abdominal pressure up again

If you lose anyone of these things, re-rack the bar and get yourself into proper position again before your next rep. Proper form is more important than doing all your reps at once.

There you go, there are 7 tips to make sure you build a monster chest with the Bench Press. Put em to work today and watch your chest grow!

Bodybuilding workouts - It is so important to train the biggest muscle areas in order to provide a highly anabolic environment within the body is important for the biggest muscles of the body (especially those that are used in the squat, deadlift, and even leg-pressing on the whole, For example the muscles of the thigh, hip and lower back region) are trained and stimulated to grow. Why you may ask? Since these muscles represent such a large amount of the total muscle mass on the human body, any training stress of sufficient intensity that make these muscles grow will also increase stress levels on the body overall.

These muscle groups are an all important part of the physiology and mechanisms of your whole body, For example they do not work on their own, and the ENTIRE body is placed under stress and the need for growth and recuperation is generated; for example, you need the digestion in your stomach to supply your muscles with nutrients, and their will be a greater demand for nutrients from very large growing muscles, and so your stomach, for example, could well adapt and become more efficient at digesting food, For example the entire body adapts including the muscles.

The effects of training ARE that far-reaching. The stress thus placed on your body is obviously greatest from expending enough time and intensity training the biggest muscles of your body. This creates a highly anabolic environment in the entire body, due to the need created in the body for extensive growth and repair of muscle tissue, which will translate into greater gains from the training of your smaller muscle areas, since the body works as a whole, and not in separate, isolated parts.

The Importance of Protein and Water - For your body to adapt to training stress, it is vital that you are ingesting enough protein and carbohydrate, and as I mentioned in the previous article, most people find that a high protein diet, with lower relative carbohydrate levels, is better for them: this is something that you have to experiment with for yourself.

Also as I previously mentioned, water is a vital component in the diet, and you can’t really get enough of it when in heavy training and consuming plenty of protein. Not only does it serve the most important purpose of being the most abundant constituent of muscle (muscle cells are 70% water, with the rest being mostly protein), but large amounts of water also helps to flush waste products from your system, and helps avoid stress on the kidneys in this way.

Also, h2o can be used to help flush nutrients (e.g. amino acids, vitamins etc.) through your body, which enables these nutrients to bathe all your tissues optimally and ensure their optimum health, which is vital for good gains: this could not be achieved in a low h2o intake environment. It’s also important to note that the amino acid L-glutamine is the most abundant amino acid in muscle tissue, and so it’s well worthwhile to supplement your nutrient intake with extra L-glutamine.

The importance of a good multi-vitamin and mineral supplement cannot be taken light heartedly either, as the growth processes cannot proceed unless all factors necessary for growth are present, and these include vitamins and minerals, in addition to the necessary amino acids supplied from dietary protein, and other dietary constituents.

With and Without Anabolic Steroids? - As I have written before in previous articles, as much as possible should be gained from natural training before anabolic Steroids are used, and this can mean as many as 8 or 10 years of natural training (For example without anabolic drugs).

When steroids are taken and the body is already very fit from years of training in the gym, then these steroids have a much more powerful and more beneficial effect than they would have on a previously untrained body, and this is due to the difference in initial fitness between the two: the fitter and stronger the body is to begin with, then the better it can use the steroids and other anabolic drugs that may be used.

The story of No Bull Bodybuilding is one that many people have experienced in their quest for a great body. After years of trying other approaches, Marc, the creator of the program, discovered his own approach to bodybuilding that worked for him and eliminated many of the other techniques that did not work.

A question ariseshow long will it take for you to stop wasting time and start gathering ample knowledge? It’s all about learning and getting it straight into your brains, the sooner you do that the better for you. It might take a coupe of hours for you to produce amazing results, but for some others; it’s a matter of lifetime. The choice is yours, Marc can just help you.

There is a guide for beginners with Marc’s program as well as some information for those who are involved in competition. There is also some great information for those who are beginning with bodybuilding after age forty.

One of the best parts of the book and program is the focus on nutrition and your dietary needs. You will learn all of the good habits that you should have as well as the right caloric intake daily to make your bodybuilding efforts pay off. There are other sections on fat loss as well as how to build lean muscle. The specific plan for your dietary needs are included with the book no matter if you are looking for a low cholesterol approach or are a vegetarian. Grocery shopping is made easy with Marc’s grocery list.

It is possible when you order this program to upgrade to the deluxe edition. You will get a $10 discount on the program as well as membership to Marc’s Uncensored bodybuilding for only $7.95 per month. You will have access to a giant database that contains audio about bodybuilding. You will also have access to the guide to six pack abs.

There are some sections of the book that are slightly disorganized, but overall it is a valuable resource. It will be necessary for you to go through the entire book to find the clear picture of the program. You might find that the sample programs are a little bit difficult for a beginner and the inclusion of a message board would have helped the program.

No-Bull Bodybuilding is truly a foundation for the beginners, it has the best resources. And as Marc has been a victim of the wrongs, he intends to project that to the buyers. It is the smartest way of learning and developing your physique.

With such huge resources available, it is difficult to choose the very first step, everyone seems to be convincing, but Mac is simply outstanding. His experience and his passion for fitness and bodybuilding, makes him the most efficient person to help a beginner.

Jeff Anderson has written a book entitled Optimum Anabolics. The writer of the book has earned the nickname “muscle nerd” because of his obsession with writing everything down that happened in the gym. You might be asking if this is the person who can help you with your body, and the answer to that question is yes.

Jeff Anderson has done extensive research on every aspect of bodybuilding and how different things can affect your body. The information that he has gathered over the years is spelled out for you in Optimum Anabolics. When you are reading this information you will have all of the same information that Jeff has gathered over his years of study.

The book is very unique and follows the life of the character Joe Hardgainer. You will recognize yourself in Joe as he struggles to gain the mass and muscles that he wants. He asks the biggest guy in the gym, tried all of the latest supplements, read all of the bodybuilding magazines and still cannot gain the muscle that he wants. As Joe struggles to find the solution to his problem, you will see some of the things that you may have tried to gain mass.

Through this character, Jeff exactly knows who his audience are. It may be you. He writes well, and it’s a very motivating read. However this program is not for the undetermined. This program requires discipline. Be it the diet, the five day a week one-hour workout. You will need to adhere to all points of the training for it to bear fruits. Does this scare you? Well it is a very intense program, but nobody’s gained anything without sweat and hardwork.

The book presents the eight anabolic principles that are at the root of your weight and muscle gain. You will find that they are what the entire program is based on and will be very effective if you apply them in the correct manner. The program is available in MP3 format so that you can take the program and listen wherever you are. The points that are delivered are all about the tempo and frequency of your workout along with the diet that must be followed. When you get to the heart of the program, you will learn about Hyper Adaptive Cycling and how it can work for you.

If you are looking for results, this program is something that can be worked very easily by a commited person. You will learn how to break through the plateaus that derail other bodybuilders and how to stop them from happening from the beginning.

At the center of the program there is a great deal of information on how the body grows muscle. You will learn how the natural occurances in the body cause it to grow muscles in response to these occurences. When you understand the natural process of muscle growth, you will see how effective Hyper Adaptive Cycling will be on your program. When you are just beginning in bodybuilding, you will realize how difficult it can be to get through a plateau and start the body growing muscles again. When your body recognizes your workout, it will stop growing muscles after a period of time. The simple explanation of how this occurs is that your body is no longer responding to the workouts because it no longer needs additional muscle growth to complete the workout.

It is important to get your muscles to react to add new muscles. Therefore, bodybuilders constantly introduce alterations to their training and keep their body guessing to never enter a comfort zone. Hyper-Adaptive Cycling is not about bringing classic changes that keeps the body guessing it goes much beyond that.

Hyper-Adaptive Cycling = Massive change

Jeff shows you how the body is naturally designed to work against building the new muscles you desire. He shows you how to re-program your body to use the naturally occuring defence mechanisms that can stop you from gaining and, using special strategies, actually cause those mechanisms to gain extraordinary amounts of muscle. Hyper-Adaptive Cycling is a “never-ending anabolic guessing game where it’s only option is to grow.

When you are planning your muscle building regimen, creatine has an important role that it an play. Once you have received all of the information on creatine, you will also be gaining a great deal of information on muscle building at the same time. You will learn how to get the most out of your creatine supplements and how to use them to get the most out of your muscle building workout. This is not to be used like a traditional supplement if you expect to get the most out of it. You will have to learn all there is about creatine to understand how to use it in your muscle building efforts.

The Creatine Guide teaches you the proper implication of the supplement, its dosage and related effects. You’re also taught the ways of handling, maintaining and the washing out phases of a supplementation. You will also be taught the techniques like cycling and others and how these help in increasing the efficacy and safety of use. A proper supplementation of creatine can produce dramatic results. I know that the whole idea of learning something new is not that exciting for everyone, but it’s effective for sure.

The e-book not only deals with the supplementation part, but also includes the meals to be taken pre and post workouts. The Author believes in creating an anabolic environment and presets the guidelines for doing so. He also emphasizes on the glutamine content, proteins and other supplements. He also narrates the role of every supplement on human body; which is unique and quite helpful.

The guide also runs through the different supplements that you can buy on the market. You will find out how safe some of these products are and which ones you should consider buying. The questions that most people have about this supplement are also gone over in great detail. This is all of the real information that you will need when you use creatine in your muscle building workout. There are some myths out there about creatine and the guide will help you sort through this information and find the truth behind the use of the supplement.

A discussion on creatine synthesis is also a part of the guide as well. You should make sure that you use a high quality product when you are using creatine in your workout plan. The guide will help you find a high quality product from the many manufacturers that make this supplement. This will help you select the best possible product for use in your routine. All of the information that you will need to use this supplement is included in your Creatine Guide.

The e-book comes with a lifetime update facility absolutely free of cot. Creatine is quite a new concept yet, as it has not stepped into its 15th anniversary. There are many facts yet to be told and many more for us to learn. All the latest information about products and supplements are available herein.

You will find that it is simple to use the guide and the organization helps to find all of the information that you need quickly and efficiently. The Creatine Guide is something that you should use if you are serious about your workout.

You will have a clear understanding of creatine, its use and effects. You will get a lot tolerant about muscle building and also about meal plans. So much of information and at a price as cheap as $20, its great. All of us can use creatine, but its optimal use is only meant for people who have learned and have an understanding of the product.

What is Muscular Dystrophy Disease?

Muscular dystrophy (MD) is a disorder in genetic that causes the muscles helping the body move weaker and weaker gradually. This is caused by a abnormal gene, however, different forms of mutation in genetic will lead to different type of MD. In particular, a genetic inadequacy in muscle protein (dystrophin) is the cause of numerous common kinds of MD. Oddly, boys are more susceptible to muscular dystrophy than girls.
MD doesn’t make the muscle weak all at once; the process is rather gradual over time. This leads to the gradual loss of necessary abilities for grownups, teens and even children. As a matter of fact, some types of MD can be observed in childhood, while many others may only appear when a person reaches his/her middle age.

Forms of Muscular Dystrophy:

Generally, we can spot nine forms of MD due to the time that the symptoms begin appearing, the muscles location, and how fast the symptoms progress. Some of the major kinds of MD are:
- Duchenne muscular dystrophy (DMD): This is one of the more common kind of MD, and it is caused by a malfunction in the procedure of making dystrophin (a type of protein). If the process is completed correctly, the protein will make the muscles strong and stay in shape. Therefore, without that protein, a person will become very vulnerable as the muscles crumble. Unfortunately, people suffering from DMD often pass away before their adulthood.
- Facioscapulohumeral Muscular Dystrophy (FMD): the important difference between FMD and DMD is that FMD symptoms often begin when a person is in his/her adolescent years. Bit By Bit it causes the legs, arms, chest and face muscles weaker and weaker; nonetheless the symptoms can also deviate from person to person.
- Myotonic Muscular Dystrophy (MMD): a person with MMD often notices its symptoms when they have turned adult. This form of MD causes difficulty for the muscles to loosen, therefore sometimes make the muscles shrink over time. It can also result in heart problems if the patient does not have medical care in time.

Diagnosing Muscular Dystrophy:

As MDs are passed along from generation to generation, oftentimes it is needed to check the patient’s family history of muscle malfunctions very cautiously to have an accurate diagnosis. Besides, a thorough physical exam and some other tests will help decide the type of MD that the person has, as well as the right treatment for the disease.

Is there a treatment for MD? As much as we hate to acknowledge, there has been no specific therapeutic to any type of MD. There are, nevertheless, treatments to decelerate the progress of MD. These treatments will help reduce the spine deformities, control the muscle activities, delay damage to the muscle, etc. Also, medications like quinine, phenytoin or mexiletine can sometimes be used to treat myotonio, but they are not good for long term purpose.

If you suffer from back pain, you are not alone. As many as not 8 out 10 people suffer from some sort of back pain. You may suffer from a dull, constant ache to a sudden sharp pain. Although there is a wide spectrum of back pains, in general there are two groups: acute back pain and chronic back pain. Acute back pain is typically is a temporary condition and you may recover within a few days or even a few weeks. On the other hand, chronic back pain, lasts for longer periods of time. Unfortunately, with chronic back pain the expected healing time for the identified cause may persist even after the cause has been treated. In time you either become more accustomed to the pain or you can seek relief from the pain.

Typically, there are many potential cures for back pain ranging from acupuncture, massage to acupuncture to pharmaceutical drugs. Most unfortunately, the most widespread relief of back pain is taking pharmaceutical drugs. However, there are alternatives. The next most common relief of back pain is massage therapy. Many studies are pointing out that massage is effective for both acute and chronic pain. Unlike pharmaceutical drugs, massage is a totally natural remedy. In many cases, your back pain is caused by the misalignment of bone, tissue, muscle, and ligaments. In these cases, dulling the pain certainly will not solve the problem. On the otherhand, massage works on elongating, stretching, and soothing the muscles and ligaments in a natural way.

If you are suffering from back pain, you may find a massage chair is what you need. It is truly amazing how technology has advanced and massage chairs have extraordinary capabilities. Just push a button and enjoy a Deep Tissue, Shiatsu, Swedish massage, or even a Sports massage. The premier shiatsu massage chairs scan your body to find your acupressure points. The chair then performs a custom shiatsu massage tailored to your acupressure points. The program of chair will position of the massage rollers to stimulate the areas you need relief the most. Shiatsu acupressure massages help enhance your natural healing based on the meridian pathways that connect throughout the body.

Some massage chair recliners can perform a Swedish massage using long, flowing strokes to elongate tight and stressed muscles. The best massage chairs can give you a soothing Deep Tissue massage. The massage will start more superficially and then begin to penetrate layer by layer to relieve sore, aching muscles and tendons. You can select the massage therapy right for you.

The application of heat helps relax tight and sore muscles and reduce pain. Heat is recommended over cold for chronic pain. For example, treating arthritis or for muscle relaxation. The premier massage chairs utilitze heat therapy. The best massage recliners have heating elements in the chair back, the seat and the footrest. These therapeutic massage chairs provide significant relief from back pain.

Music therapy is a complimentary relief and natural remedy to reduce the disability, anxiety, and depression associated with chronic pain. Many shiatsu massage chairs have a built in MP3 player. Music therapy induces relaxation, helping you to let your stress and anxiety go.

Why not use technology to really reduce the pain and anxiety associated with your back pain. Technology is being incorporated at a faster rate into massage chairs. If you are looking to relieve your acute or chronic back pain, massage therapy is the natural answer. You can find a masseuse or a massage chair. A massage therapist is great, but you are limited to a particular time and place. On the other hand, a massage chair is ready and waiting for you. You can find a broad range of of massage therapies built into the massage chairs of today. With the touch of a button you can find relief within the comfort and privacy of your own home. If you got back pain, your best friend is a shiatsu massage chair.

Practically everyone wants to learn how to build muscles quickly but most people just don’t have the time to invest.

What if it were possible to get muscle fast in only 7 minutes a day? Would that be of interest to you? Well Jon Benson’s exciting new program “7 Minute Muscle” can help you. It’s really a way to work out smarter and in less time, then the traditional methods of working out.

What’s 7 Minute Muscle About?

7 minute muscle is the muscle building ebook by Jon Benson where he claims he would show you how to gain more lean muscle and dramatically increase your health in just 7 minutes a day. Much has been said about this book, but read on to find out what it is really about.

Some of the things you would learn in 7 Minute Muscle

- What the 7 Minute muscle system is all about and why it works

- How to train and how to think to build muscle

- The special workout routine to build a solid chest, amazing arms, and a ripped back in only 7 minutes per day (AMAZING!)

- and much, much more

The good things about 7 minute muscle

- Book, Videos, and Audio to know exactly what you need to do and when

- You can download it immediately after you pay, no need to wait

- Good for moms, students, and busy executives who don’t have alot of time to spend at the gym

- By a well known fitness author - Jon Benson, with 2 other highly popular ebooks to his credit.

- 100% Full Money Back Guarantee

The not so good thing about 7 minute muscle

- Not as comprehensive as other muscle building program you’ll find around the internet

- A little pricey- although it does come with an ebook and training videos

But is it effective?

Like anything in life, this works only to the extent that you apply what it teaches. Good thing is that you only need to invest 7 minutes per day.

Recommended: for anyone who is trying to learn how to build muscle as quickly as possible

When you are trying to gain muscle there will be some gain of fat, but the Gaining Mass program will help you to gain the best amount of muscle and the physique that you are after. This program will help you to gain the muscle while keeping the fat to a minimum. There are some great bonuses that come with this program such as logs where you can keep track of your training, software that will also allow you to keep track of your program and an online members area where you can discuss the program with others in forums.

Gaining Mass tracker software acts as a motivating factor and has lots of tools in the member area like online exercise database, sample diets, sample recipes as well as this top-notch software helps in keeping track of diet planning. There is also a message board available online where you can get answers to your queries very promptly. You would find out that you are not alone in your quest to build muscles and there are a lot of people who are striving hard to gain muscle mass too. Anthony Ellis Gaining Mass program helps you to accomplish the desired weight gain and assists in achieving the desired goals.

This program is indeed special and successful. By following all the guidelines it’s easy for anyone to attain the desired outcome. Anthony Ellis has been selling his product successfully since 1998.

His product definitely works since he is a living proof of it. Anthony Ellis was a very skinny person and with the help of gaining mass program that he invented he turned his skinny body into a model like body. Anthony Ellis Gaining Mass program helps to understand the fundamentals of building muscle and imparts proper knowledge required to gain quality muscle mass. The key elements in building muscle are intelligent training, smart nutrients as well as supplements and quality rest. Without the right planning, nutrition and rest, the weight gain will be very slow.

Most people have questions about the muscle building program that they are considering. You can be assured that you will be getting a great value for your money. When you receive your program, you will find that it includes:

* Mass Workbook

* A Fat Loss Guide

* Calipers to measure the fat

* Body Measuring Tape

There is no need for a salesman to help you make up your mind. Once you see all that you get with your program, you will see the incredible value that you are getting. It will be delivered right to your door with everything that you need to get started on your program. The workbook contains twenty six pages of worksheets that will help you to track your progress, and twenty six worksheets to help you control your fat loss as well. The guide is two hundred and thirty pages of information that will help you achieve results. The what, when, and how are covered in great detail for you to begin working on your body right away.

This program also gives you a great deal of information on your supplementation so that you know when you should take your supplements so that you achieve the maximum benefits. The detail of how these methods work is also laid out for you in great detail. You will understand why something is working and the kind of results you should expect.

Conclusion: Anthony Ellis knows what he’s doing from personal experience. Sometimes these lessons are learned the hard way, and Anthony’s gone through the tough lessons to put on hard muscle weight himself. He’s a living breathing example of how and what can be done with the right training and diet. Turn a skinny geek into a muscular adonis? He did, and he’s written a guide to help you do it too.