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

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

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

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

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

Building up your forearms is the final step in developing your huge arms. If you want a stronger, firmer and more intense grip, then pay attention these forearm strengthening exercises that I am about to show you.

It is a fact that most people who exercise focus on the major areas like the chest, biceps and legs.  One of the most neglected parts but one that is so important and always visible is the forearm.  We tend to believe that by doing the other exercises for biceps, triceps etc that we are already exercising the forearm.  Don’t ever discount the importance of your lower arms. If not properly developed, you can end up with conditions such a tennis elbow.  If you have ever had this problem, you know it’s quite painful and tough to heal.

Here are 4 of the best forearm exercises that you should include in your arm routine.

Reverse barbell curl
In this exercise you will be using the same equipment as the bicep curl. The positioning will be similar and you can either stand or be seated.  The only difference is the grip of the weight/bar.  Your palms will be face down and you will be looking at the back of your forearms. You curl up the bar so the back of your hands will be coming up to your chest. Always remember to keep your elbows tight to your side.

Wrist Curl
Sit on the end of a flat bench with your legs shoulder width apart.  Grip the barbell with the back of your hands facing up.  Place the barbell on your legs where your wrists will hang over your knees.  Your forearms should be resting on your thighs.  Slowly lower your wrist towards the floor and curl your wrists so your knuckles are facing your knees, curl them back up and repeat.  The slower you do this exercise the better results you will get.

Rope Hammer Curl
This exercise will involve a cable machine and a rope attachment. Connect the rope at the bottom position of the cable machine. Standing with your knees slightly bent curl the weight up and keeping your first in a “hammering” position. Be sure not to use your back or any swinging motion when doing this exercise.

Hand Grip
This exercise can be done anywhere and anytime. You can use the hand grips while sitting at your desk or watching your favorite movie.  By using this equipment, you will strengthen your forearms, hands and wrists.

Now that you have seen the importance of building up your forearms with these forearm strengthening exercises, you can add them to any of your exercise routines.
As always, your routine should be in sets of 3’s with 8 – 10 repetitions.  Your weight may vary from exercise to exercise and will increase as you become stronger.

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

Do we even know the real reason why we do the triceps training exercises? Other than the fact that we don’t want flabby arms, what use is the tricep muscle? Whenever you have any type of movement involving the elbow, you use the tricep muscle.  The triceps are a pushing muscle; we use them for pushing items off a high shelf, or holding a door open for a woman.  Even more important, how about using those muscles for freeing someone from a car wreck or pushing something off that fell on top of a friend.

Now that you know the use of the tricep muscle, let’s work on how to strengthen it and keep is as fit as your biceps.

This muscle often gets neglected by fitness gurus that only focus on the biceps.  To get that all around sculptured look, you need to work each individual muscle. If your goal is bigger arms, then you need to take some time to work your triceps.

Here are the top 5 Tricep Training Exercises

Tricep Dip

This exercise is great because you can do it anywhere; at home with a chair, at the gym with the equipment or even while hiking on a trail.
Put your hands behind your back and support yourself onto the bench/chair with the palms of your hands on the bench and your legs extended in front of you. Lower and raise your body up and down. The emphasis is upon the triceps muscle.  For the ladies or beginners who cannot lower themselves all the way to the floor, you can put an object, like a roll of paper towel, to give you a stopping point.  This will help you strengthen your muscles without straining your muscles.  As you get stronger you will no longer need the object.

Lying Tricep Extension with Dumbbells
Lie on a flat bench with feet on the ground and head hanging just off the top of the bench,
take the barbell with an over hand grip, (palms facing away from the body) and hold it over your head so your arms are doing the work.  Bend the arms at the elbow, lowering and lifting the weight, isolating the tricep muscle to control the movement. 

Tricep kick backs

Close Grip Push Up
This exercise is the core tricep exercise for your workout.  Using the same position as a standard pushup, you place your hands closer together so they are about 5 – 7 inches apart. Slowly lowering yourself down, you will continue the same as a regular push up.
The difference is that with you hands closer together, it isolates the tricep muscles. 

Tricep Pushdown

For this exercise you need a weight machine that has a cable and rope attachment that will allow you to have a pull down motion. There are different ways to perform this exercise but I prefer the rope attachment because it allows the hands to work individually. Facing the machine, elbows tucked in, take hold of the grip, pulling down and bring your hands to your sides and squeeze. With constant tension, slowly raise your forearms back to their original position.  Remember to bend your knees slightly to take pressure from your back

To avoid injury, you should do tricep exercises slowly and start out with 3 sets of 8 or 10 repetitions for each one.  If you are finding that these exercises are a little too easy, you have a choice of increasing the weights or increasing the repetitions. Remember when working your tricep muscles, you want to isolate the triceps so form is very important.

For more information on Tricep Training Exercises and other great arm exercises, you can check our Chris.s’ blog at www.NoBSFitnessForLife.com.

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

Let me get this straight.  As a kid did look up to the guys with huge arms and said, “One day, I will have arms just like that”. Admit it, you want those huge bigger biceps so you can flex and show them off? Or in reality, you want bigger, better biceps that are cut, look good and make you feel great?  If this is you, read on.

There are many techniques and opinions on how to execute the exercises that will get huge bigger biceps. I will explain that with the proper weight, form and dedication you will reach your goal.  I have taught my techniques over and over again and my clients have reached the look and goal they wanted.

Here are 6 great training tips that will get you those huge bigger biceps that you have always  want.

Basic Bicep curl (Standing)

Stand facing a mirror, legs apart about hip width; hold a weight in each hand.  Elbows tucked in tight to your body, begin the curl. Be sure not to have a “break” in the wrist.  Focus on the contraction of the muscle, squeeze the biceps and bend the arms, curling the weights up towards the shoulders and release.  Never allow your arm to be fully extended as you lower your arm, about a 90 degree angle and use slow movements. Repeat 12 times, 3 sets.

Side Dumbbell Curls

This exercise is a variation for the standard standing bicep curl. Instead of holding your weights in front of you, you hold them at your side.  In the same stance as above, you curl your arms up, rotate your palm forward as you lift the weight and twist your wrists with an outward motion.  This works a different area of your bicep muscle to help create a more uniformed look.  Repeat 12 times, 3 sets.

 
Hammer curls
As a variation of the exercises shown before, this exercise will also help develop the forearm.  In the same position as above, hold the weight where the palms face each other, and curl the weight up.  It will look like you want to “hammer down” on something.  The weight will come up and touch your shoulder. Curl up, squeeze and hold.  Repeat.
Add dimension to these by alternating the arms instead of doing them at the same time.

Straight Bar bicep curl
Grab a straight bar with suitable weights and stand in front of the mirror in the same position as above. This technique has 3 hand positions and should be executed all together.  Similar to the dumbbell curl, you do this exercise in the same fashion.

1-      Close grip, where your hands are almost touching and you raise the bar while curling your biceps. 

2-      Standard grip, where it’s natural where you would pick the bar up and do the exercise,

3-      Wide grip, where you spread your hands out to the edges of the bar closest to the weights.

Execute all of these 3 different forms with the same repetitions and sets as above.

Concentration curls
These curls support you on getting your form right and helps concentrate on a specific muscle.   I like the seated position so I can tuck my elbow into the inner leg and get a good squeeze.
Sit hold a dumbbell in the right hand. Lean forward and prop your elbow into your right leg.  Raise the weight and squeeze but do not lower all the way down.  You do not want the full extension on this for it could cause damage to the tissue.  Repeat the same repetitions and sets as above.  Repeat with the other arm.

Preacher curls

The preacher bench is a great way to work and isolate your biceps.  When we are doing the standing bicep exercises, we often find ourselves swinging and not concentration on the exercise.  The bench helps support that isolation.  You can use the curl bar that offers two types of grip, narrow and wide, which will work different areas of the bicep. 

Sitting at the bench, you lower your weight down, not to full extension because you do not want to lock your elbow, and raise the weight back up. You will feel the burn as the muscle is isolated and working.  Repeat 12 times, 3 sets

7 Important things to remember

q      Always keep your core muscles tight whenever you work out

q      Do not use your back and swing the weights.  If you do this, your weights are too heavy

q      Increase your weights at proper increments and rest between sets

q      Keep your elbows tucked into your sides

q      Focus on technique and not brute strength

q      Avoid any unnecessary stress to your muscles and ligaments.  Tears and strains take weeks or months to heal

q      Eat well, drink lots of fluids, take the right supplement

There you have it.  6 simple exercises to do at the gym or at home while you are watching TV.  Remember that bigger better arms do not come easy and without dedication or commitment.  It takes time and work but the results will be incredible. 

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

Building muscle requires the right combination of training, rest and nutrition. That includes muscle building programs and tips that are proven to work. Using the wrong program and information can be detrimental to your progress.  Be careful who you take advice from  in the gym. Even though everyone has an opinion, not everyone is right. The only way to build muscle is by following 3 simple rules:

1. Hard Intence weight lifting
2. Quality nutrition
3. Quality rest

All three must be in place if you’re going to succeed in building muscle. If just one of these elements is missing, you’re not going to come anywhere near your potential.
Here are 8 simple, proven muscle building tips that you’ll want to include in your training and nutrition program.

Tip # 1. Evaluating your body.
By evaluating your current body composition, body weight and body measurements, you give yourself a starting point. This will be very important in deciding what your nutritional and weight lifting goals will be.

Tip # 2. Setting your goals
Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It’s important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis.
It’s better if you were to break your goals down into long (3 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them.

Tip # 3. Keep a weight lifting log and diet log
It’s important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated. A weight lifting log and diet log can help you get better results. You can look back at the end of each week and figure out if you were on target with your goals.
A weight lifting and diet log will show whether your goals are realistic and give you insight into your exercise and eating patterns. If you’re building muscle and strength, you won’t have to wonder what works, because you’ll have a full description of everything you’ve done to reach your goals. This will be your blue print for muscle building success.

Tip # 4. Setting up your weight lifting program
Setting up your weight lifting program is a lot easier once you know your body statistics and goals. You must decide whether you’re a beginner, intermediate, or advanced weight lifter.
Once you know your current weight lifting status, build your weight lifting routine according to that information.
It’s suggested that you incorporate free weight exercises into your muscle building programs as opposed to machines.
In order to build muscle you need to concentrate on the basic movements like the squat, shoulder press, bench press, dead lifts, barbell rows and chins.
One of the most important muscle building tips is to keep your workout short, heavy and intense.

Tip # 5. Nutrition
Nutrition is one half of the key to building muscle. Without the proper nutrition, you might as well pack your bags and go home. No amount of super sets, negative sets, tri-sets or pre-exhausting will build any amount of muscle mass without the proper nutrition.
To be honest, nutrition will be that element of your muscle building program that will make the difference between an o.k. physique and one that commands power.
The trick to unlocking your muscle building fury is to find your optimal nutritional state. To build muscle you need to consume more total calories than your body uses each day.
Remember this very important muscle building tip; nutrition is the key to building real muscle. Try eating 6 times per day and make sure each meal is balanced with the optimal amount of calories, protein, carbohydrates, and fat.

Tip # 6. Build a diet that supports your nutritional goals
Once you find out what your nutritional goals are, you need to build a menu that will support your goals. Try and find menus that are easy to cook and taste great. The trick is to adjust the menus and recipes to match your nutritional goals.

Tip # 7. Use only proven muscle building supplements
Weight lifting supplements are meant to enhance an already great muscle building program. If you have the right combination of nutrients and the right weight lifting program, proven supplements may enhance your performance.
In order for weight lifting supplements to function properly, they must be taken at the proper times and in the proper amounts.

Tip # 8. Rest
Blasting your body at full throttle all the time will slowly run you down. You need to take some time to rest and relax. Have fun, kick back and relax and enjoy the fruits of you labor. Let your body get into a good rhythm of work and rest.
By getting quality rest you will ensure that you get the most out of your muscle building program. Sleep is vital to building muscle. Make sure that you get enough rest to properly repair your body.
It is during sleep that most growth and repair occurs. Without adequate sleep the body becomes weakened. It is very important that you get the correct amount of sleep because muscle growth happens while you are resting, not while you are training. If you were to lift weights on a steady basis and not get any quality rest, your body would slowly fall apart.
Weight training tears the muscle tissue down and the diet provides the necessary fuel and material for repair, but it is during sleep that the repair and growth process occurs.
Therefore, sleep is as vital to building muscle as is your training program and diet.
You should aim for 6 to 8 hours of rest each night. Don’t be afraid to take a nap in the afternoon or after work to add a little energy to your workouts. Rest is one of those muscle building tips you really don’t think about but is so important.
Use the muscle building tips above in your workout program and you’ll soon start seeing results.
As you progress in your program, make sure to challenge yourself and change your muscle building routine around. This will add a new angle to your training and improve the your results.

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

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