June is the month of freedom for Black Americans, as June 19^th was the date when slavery officially ended in the last of the United States. So many of us get caught up on celebrating July 4 as Independence Day, even though our ancestors were still working the plantations under brutal conditions in 1776. Yet, we tend to overlook the date of our own independence from tyrannic oppression as if that is insignificant. We need to recognize and celebrate that our freedom from the white slave masters is as important to us and this country as their fight for freedom against British rule.

We often look upon our history in this country with disdain, disappointment, and discouragement. Slavery and the brutality of it are nothing to be proud of – though that should apply more to the slave owners. However, the fight for freedom and the perseverance of our ancestors who knew they – and we – were entitled to something better, is something to truly be proud of. It is that spirit that runs through our culture now and is part of our heritage. Yes, we can look back to Africa in the distant past to see that we've descended from powerful kings, queens, and viziers, but we mustn't overlook the recent past to see that we've also descended from slaves who were equally powerful in their resilience, determination, and courage.

ExerciseforMen.com

If you want to build muscle fast there are a few very important factors you need to be aware of. First of all, if you have less than Herculean genetics you need to be sure to avoid overtraining. There are several different ways to do this which are listed below.

• Don't do more than 12-15 sets per workout.

• Don't train for longer than an hour.

• Don't train more than four days per week; three days is even better.

• Don't train for more than 8-12 weeks without taking a week off.

• Don't train with 90% or above your one rep max for more than three weeks in a row.

Those are a few of the easiest ways to avoid overtraining. Heeding that advice will definitely help you build muscle fast.