Quick lesson: Chest

While doing any type of seated machine chest press, adjust the seat to make sure your forearms are perpendicular to the bench, not necessarily parallel to the floor. This will allow you to fully engage your pectoral muscles in moving the weight. Better form, better results.

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com

Building bigger and stronger quads

Let’s talk legs.

 

In this series, I will be breaking down the different muscle categories that support leg training.   A well-developed set of quads brings an immense amount of power and development to a physique.  Building bigger and stronger quads is the goal of most bodybuilders, and all the top competitors. To me, there is nothing is more exhilarating than a great leg workout. So many people focus on big arms and tend to limit the time they spend on developing proper leg form.

 

The first muscle group we will address is the quadriceps muscle, our “thigh” muscle. The quadriceps muscle is made up of several smaller muscles. Building up a great leg is not only for cosmetic reasons but to provide full and proper functions such as lifting and lowering heavy objects, walking, running, you get the idea. 

 

So what do you want?  To get those massive legs or go with the scrawny and skinny ones that you are living with?  And there is nothing worse than that jiggly thigh syndrome.

 

Squats:

It is one of the best quad exercises and best overall muscle mass developer. There are many variations to the squat exercise so pick choose the ones that are right for you. Taking things slowly is imperative to avoid any possible injury.  Not only is a squat going to target the quad muscles, but it is also going to hit the hamstrings and the glutes. Some squat variations will even work the lower back. And no matter what squat variation you decide to try, they will all give your abs a workout. 

Back squat
Back squat really stimulates the quads and should be performed with the barbell held just across your upper back. Be sure that when you’re doing this you adjust your back position slightly more forward so the weight doesn’t throw you off-balance (so you don’t fall backward).  You can perform this exercise with a barbell or a smith machine.  When using the machine, keep the same form as you would with the barbell, but focus on simply pushing with your quads as you do the movement.Hack squat
Hack squat is a slightly more advanced type of squat variation and will have you holding the barbell just behind your legs. With this exercise, your upper body will tend to lean forward slightly to compensate for the barbell. While needing to move forward slightly in order to move closer to the back of your heel area, you also want to be sure that when you’re doing this squat variation to keep your chin up, facing forward in order to effectively remain balanced.

 

Dumbbell Split Squats
To perform the split squat place one foot on a bench behind you and use the other leg to squat. You can change the angle and position of your foot to target quads more than hamstrings.
To do this movement with dumbbell, simply set the dumbbells at your sides before you put your foot on the bench. Squat down and pick up the dumbbells to initiate the movement.

Barbell Lunges

Barbell lunge is one of the best overall quad exercises, hamstrings, and glutes. With a weight in each hand, you do the “walking” lunges. Placing one leg forward in the walking motion, where you lower yourself as low as possible, even attempting to touch your knee to the floor. You can also obtain the same results with the squat rack.

Leg Presses
Leg press is one of the best leg builders and overall quad exercises. This allows you to use your hamstrings and glutes as well. Though it as not as targeted for your quads, this provides the potential for using very heavy weights.
With the leg press machine sit with your back and head against the padded support. Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees and aligned with your feet. Push the weight up and lower the weight down to your glutes, repeat.  Never lock your knees.  With a few variations in foot positioning you can work your hamstrings at the same time.

There you have it, great tips on building bigger and stronger quads.  I want you to remember that doing the series of repetitions increase or decrease with the weight you are using and the results you want to obtain.  Be sure to take things slowly at first for you want to avoid any sort of injury that will inhibit your progress.

 

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com

Repetition

Repetitions… Your entire training experience is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. Keep your form and constant effort is the key to unlocking your potential

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com

Shoulder Strengthening

Properly developed shoulders are every persons dream. Strong shoulders support your neck, back and give you that fuller and stronger look. The shoulders are used daily but many of us do not incorporate the proper shoulder strengthening exercises to hold up to our daily routine and day to day pressures.

When it comes to shoulder muscle development, it’s important to know the right techniques and exercises to build up the muscles. The anterior deltoid, lateral deltoid and posterior deltoid all work together to provide the movement for the arm. The development of the shoulder muscles in the proper fashion is imperative to the arm function. To keep our shoulders in proper health, we need to continue with proper exercises to increase their strength and resistance.

The reasons for building up your shoulders may vary. From strength purposes like pushing heavy objects that have fallen, for health and fitness or to just having big shoulders, sculpting the perfect shoulders takes time and dedication. Some shoulder exercises when done properly allow you to use a lot of weight. By using more weight will cause you to recruit most of your muscle fibers in your shoulders. This is the ultimate way to get faster results.

Here are 7 great shoulder strengthening exercises that will support you in getting those big shoulders that you have always wanted.

1-Barbell front raise – To do this lift you will want to stand upright with your feet shoulder width apart and your knees slightly bent. The weight should be raised from a starting position with your hands in front of you and your palms facing your legs. Using your shoulders, raise the weight until it is shoulder height. You can do this exercise with both arms at once or alternate from side to side. This exercise focuses on the deltoid muscles.

2-Lateral Raises – Similar to the Barbell front raises, you start out in the same body position but your arms will now be at your sides. Raise your arms slowly to shoulder level and bring the weights down in front of you with your palms facing each other. The exercise is done perfectly if you form a “T” with your body.

3 – Overhead Barbell Press. This exercise works the smaller parts of your shoulders. Stand with your feet shoulder width apart, knees slightly bent, and bring the dumbbells up so your elbows are facing forward and are slightly bent. The weight should be positioned near your shoulders. Lift by pressing the arms overhead without locking the elbows. Do not touch the weights together for this applies unnecessary stress to the elbow joints.

4 – Rear Lateral Raises – Also known as the reverse fly, this is a great way to target the “posture” muscles. This technique may require lighter weights because you are slightly leaning forward. Keep the range of motion smaller because you don’t want to over extend your muscles. From a seated position, with your arms and weights under your knees, lift your arms out to your sides, up to shoulder level. Remember to keep your elbows bent and squeeze after each repetition.

5 – Behind the Neck Press – This exercise can be executed from either a seated or standing position, though being seated helps with your form. The technique itself involves a bar and from a position behind the neck, the bar should be raised until arms are straight above the head and returned to the starting position. This exercise is best done with the assistance of a spotter in case of any problems. If you have access to exercise equipment, the “machine”, is great support in maintaining your form and technique.

6 – Upright Rows – This exercise requires the use of a straight bar. The weight may vary but lighter is recommended until the technique is mastered. You can use either use a Smith Machine, Free weights or Cable to perform Upright Rows. Your grip may vary, depending on the isolation of the muscles. The narrow grip focuses on Trapezius and wider focuses on entire shoulder girdle. But the wider grip allows some cheating movement thereby allowing you to lift more weight. Holding the bar with grip of choice let the bar hang in front of you. Lift the bar and get it as close as possible to the chin using your arms and elevating your shoulders to get that good squeeze in. Keep the bar under control when you are lowering it to the starting position.

7 – Rotating Dumbbell Press – This exercise is performed either from the standing or sitting position and is great to build up the front and side heads to the delts. From the position of choice, hold a dumbbell in each hand. Raise the dumbbells to shoulder position with palms facing you. Now push the dumbbells over your head, just like a dumbbell press, but twist them so your palms face forward at the top of the movement. Now lower the weights in the reverse movement.

There are so many more great shoulder exercises but I wanted to start out with the ones that would support you the most. By using these shoulder strengthening exercises and increasing the weight, you too can get those big shoulders that you always wanted.

Remember to use the proper breathing and stretching techniques as you train. Training the No BS Fitness way will keep you fit and happy for years to come.

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com

No BS excuses for not exercising

Have you stuck with every exercise program that you started?  We all have fallen off the workout wagon at some point in time.  What did it take to get you back on track? Was it you telling yourself “Alright no more BS excuses for not exercising”?  Did you get off the couch and get moving?   

What was the motivational factor that supported this decision? Was it a new outfit?  Feeling better?  Looking better?  Not having a spare tire around your waist?  It doesn’t matter what the reason was, you stopped the BS. 

 

Getting motivated is the easy part. The killer is staying motivated. Most people are great starters, but poor finishers.  We all have the habit of being fired up by the new trend or a new program.  We sign up at the gym, hire a trainer and suddenly our motivation drops and the excuses start to pile up; “I’m sore, I’m tired, I don’t have enough time.”  Sound familiar? 

To keep yourself motivated, how about writing down some goals before you start? Then add it to a daily schedule where you input time for your exercise routine. When you decide what you want to do then the next step is to take action.  “Just do it” as Chris’s says. Start by getting off the couch and take Rover out for a walk. 

Here are some ways that will get you motivated or keep you motivated in your life

 

-Think about a new outfit. It’s the one that will look perfect on you when you lose those extra inches. Hang it up where you see it on a daily basis as your motivational piece.

-Make sure you set specific and measurable goals.  Set up a schedule and a routine that will support you and keep you motivated and not set you up to fail. 

-Get rid of your scale.  Scales are not your friends.  I prefer to see my results with how my clothes fit and how I feel, not by what a scale says.

-Reward yourself.  NO not by eating 2 pieces of cake, but have a day off or a small treat.  Increase the reward size when you reach your weekly goal.

-Play with your routine.  If you are going to the gym but it turns out to be a great sunny day, go for a hike instead.  Or alternate with weight training.  The machines are a great way to tone up.

-Find a like minded person who you can buddy up with.  People love to socialize at the gym and it makes it more fun to share these times. 

-Start blogging.  There are thousands of people out there who share the same feelings you have about not wanting to continue, how you feel and what goals you want to achieve.  Sharing is caring and it’s a support at your fingertips.

-Be compassionate with yourself.  Don’t beat yourself up if you have an off day, or you only lost 1 lb this week.  This gets you nowhere really fast.

-Do your workout when you know when you are the most motivated.  Some people are more energetic after work.  So that’s when they go running.  It also is used as a stress reliever.  You sweat out your days’ trials and tribulations.

-Wake up every morning with an attitude or gratitude.  Even before you slip out of bed, say to yourself what are you thankful for.

-You will have the energy to do everything better, stronger, faster and without strain

- You will have a clearer mind and calmer spirit

-Last but not least, you will feel so much better about yourself.  Your self esteem will return, you will be happy again.  These feelings will reflect through you and radiate to the people that surround you. 

            What motivates people varies from one individual to another.  Hopefully you begin using the No BS excuses for not exercising information and take action in living a longer and healthier life. 

But it all comes down to this; you taking action and responsibility for your own personal health and growth.  Nobody can do this for you, only YOU can!

Remember, constant effort is the key to unlocking your potential

Chris Sine
Fitness Trainer
E: Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com

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