Blog Archives

Shrugs

March 6, 2012

It is really difficult to believe that people could do this motion unsuccessfully but it happens. The shrug (to isolate your traps) must be carried out with a direct up and down motion, not a circular motion. I’ve actually watched people “roll” their shoulder in the same manner a tire rotates. Instead you need to grab the weight, lift your traps until they seem like they are pressing against your neck and squeeze, then lower the weight and repeat.

Feel the pressure momentarily, then return to start position.

Remember to breath during the exercise. Exhale while doing the hardest part of the exercise.

Dumbbells or a barbell can be used for the shrugs.

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More on Biceps

February 24, 2012

Bicep Curl

This exercise is often performed with poor form. Whenever you perform this exercise incorrectly (and the majority of exercises incorrectly for that matter) you have taken the bicep out of the lift and enable other areas of the body to assist pull. This is clearly not ideal because to ensure that the bicep develop it should be engaged directly and also as intensely as is achievable. Mistakes commonly made here are swinging your body and using momentum to assist in the lift, in addition to moving the elbows while curling.

To execute the barbell bicep curl correctly the shoulders really need to be pulled back, the elbows should be tight against the sides of the body and you should lift the weight using just the biceps. Once you allow the elbows to come away from the body you are changing the angle of your lift with your biceps and even more importantly you really are most probably allowing your body to swing when you lift.Whenever you swing the weight you’ll be making use of momentum of the swing to assist you lift the weight rather then just pulling with the bicep. To correct this use less weight. You need to be in control of the bar at all times. You should be able to slowly lift the weight up, and slowly lower it back down. If ever you cannot hold the weight at any one point within the range of motion odds are it actually is to heavy for you to be able to lift properly. Remember, the elbows stay by your sides, if they are locked there, you will have a harder time swinging. A very simple solution to this problem would be to make use of the preacher. A preacher curl is a lot more difficult to cheat on and does a tremendous job of isolating the biceps.

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Biceps and Triceps-Weight Lifting Basics

January 26, 2012

When you are lifting weights posture and proper body mechanics is just as important as lifting techniques. It is essential to avoid injury. Keep your head above and centered over your shoulders, shoulders centered over your hips, knees slightly bent, feet about shoulder width apart. Look straight ahead, if you have a mirror to use, it is helpful in keeping your head in the correct position. Fully contact the muscle you are focusing on during every repetition, do not bounce.

Biceps – only move your forearm, keep your elbows pointing down. Start with palm up and do not twist your forearm, complete the full motion. If you increase the weight and you are unable to maintain proper position and technique, you should go back down with the weight until you can maintain technique. If you let your elbow raise, you are taking the work load off of the bicep, and the anterior part of the deltoid is taking it. If you want to work your biceps, keep your elbows pointing down.

With this technique you can use two dumbbells and do both arms at the same time or alternately. You can use a barbell working both arms at the same time as well. You can also face your palms toward your body(hammer curl).

Triceps – the first option to use would be the Bent Over Row or otherwise called kickbacks. Put one knee on a bench or chair, that allows your hips to remain level with the knee up, bend over keeping your back straight and parallel to the floor, with the dumbbell in the hand opposite of the knee that is up-keep your elbow at your side, start with your arm bent at 90 degree angle and straighten arm-raising the dumbbell up until your arm is straight. Repeat for your reps.

-the second option to try if you do not like the bent over rows, would be the Standing Tricep Extension. Correct your posture, head centered over shoulders, shoulders over hips, hips over feet, feet shoulder width apart. Holding a dumbbell in each hand, with hands facing center, with elbows pointing up and bent, dumbbells behind your head-straighten arms raising dumbbells above your head to full extension.

As I have mentioned before, and will continue to mention, technique is very important. It is important because it will help you get better results, working the muscle/muscles you are intending to work and it will help to avoid injury. This video has some great examples. I have some videos that we are working on, but until they are ready I will provide other videos.

http://youtu.be/BgdIsNzrDEQ

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Weight Lifting Basics

January 19, 2012

Depending on your current level of strength, and individual goals, the level of intensity must be high enough that the body recognizes the need to make strength improvements. Furthermore, the intensity must be repeatedly increased, otherwise the body gets used to it and no additional improvements will be seen. Strength training provides a series of benefits to anyone’s lifestyle. Provided programs are performed safely and with correct technique individuals can boost their metabolism to aid weight loss and management, improve their posture, work and play harder, reduce chances of injury, reduce heart disease, and counteract many of the infirmities that develop with age. If the goal is to bulk up, build muscle the approach is different with regards to nutrition, weights, the level of intensity and planning.

For anyone who does know the correct term for each muscle group refer to the diagram below

Muscle Groups

The weights that an individual starts out with again depends on the current level of strength. Do not try to use weights that are too heavy to maintain correct technique, but use enough weight to work the muscle group. A compact Cap Barbell 40-Pound Dumbbell Set may be a good place to start. On the other hand if the individual is already at a level that increased intensity is needed, a barbell set , either basic entry level or higher quality with higher weight options like this ST Olympic set would last a lifetime, the individual would not “grow” out of this set:

ST Olympic Flat Bench with Gun Racks – White

One of the most important things to realize is that to succeed, reasonable goals need to be set and a plan made. When making a plan, decide how much time is available to work out. Decide if you have the equipment that you need or want. Evaluate your nutrition, and learn more about it if needed. Once everything is in place get to work.

Three times a week is a good place to start. It is challenging on the body to do more if you are not used to it, and if you push too hard, it will be tempting to give up.

goals

plan

equipment

action

evaluate

plan

action………ripped!!

Tips To Remember:
Do not swing your body; momentum should not be used for any exercise. Instead of using a swinging motion to lift the weight, use your muscle to lift it. Use good range of motion. If you go beyond the proper range (E.g. in a Tricep pushdown) you may begin using momentum or other muscles to help with your lift. Make sure you do use a full range of motion.People tend to attempt weight far greater than they can handle and limit their range of motion so that they can handle the weight; the key is to find a weight that you can use during a full range of motion. Work your way up after you understand the form. If you are unsure of the proper form for a specific piece of equipment it would be idea to ask staff working at that facility. If you are doing your workout at home, have accurate references available. Using poor form may limit the target muscle’s involvement in the exercise and therefore limit the usefulness of the exercise totally. To get the most of yourworkouts make sure you know what you are doing and how to do it.

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