Forearm Strengthening Exercises
October 5, 2009 by Chris Sine
Filed under No BS Resources
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
Let’s talk about Triceps
October 5, 2009 by Chris Sine
Filed under No BS Resources
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
Huge Bigger Biceps
September 22, 2009 by Chris Sine
Filed under No BS Resources
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
Releasing Your Adonis or Aphrodite
September 5, 2009 by Chris Sine
Filed under No BS Resources
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
Taking a nap
August 10, 2009 by Chris Sine
Filed under No BS Fitness Tips
When ever possible, try and take a nap to aid recovery. With todays busy life style it may be impractical for many people due to work or other obligations to do so, but if the opportunity presents itself, take it. Evan 20 min can make a world of difference. The body needs to re-charge, so if your tired have a quick nap before your workout and you will notice a world of difference in your energy out put.
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Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessforLife.com
W: www.NoBSFitnessforLife.com
