Q: I have fairly big forearms, but weedy biceps. How can I even things out?

A: Unlike Popeye, salvation lies not in spinach but in supersets. Not surprisingly, dumb-bell workouts will build biceps. Start with a dumb-bell curl superset that combines standing tricep pulldowns with seated tricep extensions. Stand up for the alternate dumb-bell curls – lifting slowly, counting three seconds on the way up and four on the way down. Ideally go for a weight you can lift comfortably 10 to 15 times. Then go straight into a set of seated tricep extensions; keeping them controlled. Repeat until knackered. Now go for three sets of six reps of pull-away tricep pushdowns. Resting three minutes after the first set, but only one minute after the second. Do this every three days and you should start to see your upper and lower arm balance out in a few weeks.

Q: How much damage does a food binge do?

A: Falling off your diet doesn’t do as much harm as you’d expect. Unless what you class as a binge is actually a prolonged period of gorging – over several days, for example – which will leave your diet wagon wheels spinning ineffectively in the dust. It’s all about the duration of your binge really: your calorie and fat intake takes effect over a 72-hour period. So, if you “accidentally” eat two sugared jam doughnuts at 3pm on Monday afternoon, for example, your body won’t have gained weight by 4pm, or even by 9am the next day. Allow yourself to slip again on Tuesday, however, and your body will begin to store those excess calories.



Q: I get pain in my testicles when I exercise. What is it?

A: The good news is, pain in your testes may have nothing directly to do with your crown jewels. The bad news is, it may be something else entirely. Problems in the lower back, hip joint, pubic bone, the adductor muscle on the inside of your thighs and hernias can all be felt in the testes. These could manifest as dull aches, whereas twinges or sharp pains during exercise may be caused by a trapped nerve in the back or groin area. Most of all – even if you only notice it during sport – you need to rule out the most serious cause for a pain in your balls. Check for any lumps or bumps, which may indicate a cyst or growth. As with all pain related to the testes, I would strongly advise a visit to your local GP for a thorough check up.