Bicep curls

Oh, say it ain't so.......an entire post dedicated to the most riduculous and self-serving exercise in the known universe? When I think bicep curl, I immediately conjure up an image of a young male preening unapologetically in front of the gym mirror. Said male posesses outsized arms and chest with puny under-developed legs and believes he is entitled to monopolize the entire dumbbell rack. Excuse me while I scream loudly inside (Raaaaaaarrrrgghhh!).

By itself the bicep curl is intended to develop the size of the biceps and biceps brachii group and does little to enable athletic performance. It is a "body building" exercise which adds mass (hypertrophy) but has little use other than filling out the sleeves of a t-shirt.

However, to disregard the development and strength of the bicep is just as foolish as standing in front of the mirror doing alternating dumbbell curls. The bicep plays an important role in pulling based exercises and is integral for pull-ups, back rows, and underhanded lifts.



Using a rope and a sandbag adds a dynamic and functional element to the bicep curls and incorporates the forearm like few exercises can. The neutral grip, and the swaying of the bag provides a much more challenging and effective movement for developing bicep and forearm strength. The anterior deltoid also takes a major hit as it supports and elevates the bag away from the body.



In keeping with my training philosophy, I would generally advise that these are performed after the primary pulling exercises have been completed. Curls are an adjunct to real movements, not a substitution.

Till next time,



M

Squat press-Squat...........throw!

The Squat press is easily one of the top three, full-body strengthening exercises. For all around strength and the development of the crucial leg-shoulder kinetic link, the squat press is an indisposable tool.

The key (as with most squats) is to maintain good lower back posture throughout the lift. If you feel your lower back rounding at the bottom of the lift, more attention should be paid to developing lower back strength as a supplementary exercise. Back extensions are ideal for this purpose.

As for technique.....feet should be shoulder width or slightly wider and the bar should "rest" parallel with the top of the shoulder at the bottom of the movement. As with all power based movements, the finish is high with arms fully extended and positioned slightly behind the ear.


Photo courtesy of: www.crossfit.com

Focus on pushing explosively from the bottom and letting the momentum of the leg movement "drive" the bar. This will aid in the speed and safety of the the lift. For an equisite example please review the previous image. Yeah......you wish you squatted like a girl.

A closely related exercise is the squat throw. This exercise closely replicates the squat press but adds the functionaility and power of an actual throw. These two exercises complement each other and create a natural "complex" as used in more advanced training schemes.

As for technique, the pre-squat is performed to approximately half the depth of the squat press (45 degrees). This shallower squat angle increases speed and power transfer to the bag. Push the bag explosively from the top of the shoulder aiming to maximize distance with every throw.






Anyway, I wanted to post a nice little summer welcome work-out. It's so warm and welcoming I shall call it "Summer Welcome".

Summer Welcome

10-minutes light to moderate running or cycling

Squat Press- 4 sets

Set #1: 20X

Set #2: 12-15X

Set #3 & 4: 10-12X

Take 1-2 minutes rest between sets

Sandbag squat throws (10-35 pound bag)

3 sets : 10X

Take 1-minute between sets of throws

Shoulder side raises

3 sets- 12-25X

superset with

Biceps curls (rope and bag or dumbbell)

3 sets-15-25X

Sit-ups- 150X

Have fun....this is not a killer but it is enough to provide a good tough outdoor workout. If you are unable to train outside substitute tricep push-ups for the bag tosses.

Till next time,



M

The power of running

Bang for your buck, the best all around exercise you can do is run. There is no reasonable competition if you consider time, cost, and benefit......... running is the undisputed king of the exercise kingdom. It is a core element in almost every sport and athletic pursuit.

Why is running so great? Firstly it creates more aerobic demand than any other aerobic activity and incorporates an enormous amount of muscle mass. Because it is "weight supported" unlike swimming or cycling, the body is forced to support itself throughout the activity. This increased demand on the skeletal system creates more oxygen demand. In laymans terms, more active muscle needs more oxygen. Therefore the heart is forced to pump harder to supply oxygen to all the working muscles.

Secondly, running is very time effective. You can get an excellent workout in half an hour. Simply step out the door, start your engine and there you go! Running needs no special equipment and no gym membership.

Lastly, running has a low environmental impact, you don't need lights, a heated building, or steel dumbbells. It is simple, natural, and satisfying. It also has a very positive effect on mental health, stress reduction, and memory.

Need I go on?

So the short message after a very long intro is to try to incorporate running as an essential element of your overall fitness regimen. Even those who "hate" to run learn to love the benefits of this simple, effective exercise.

Talk soon,


M

New Year's 2

This is a post from last January. I feel it is important to reiterate this message as I believe it is particularly relevant at this time of year. New workouts and continuations of previous themes will be forthcoming in the next few weeks.

Thanks for tuning in,


M

Hello everyone, Happy late New Year. This is the time of year where people are slowly but steadfastly retreating from the gym and beginning another unsuccessful year of "getting back into shape". Why do people with every good intention in the world get sidetracked so early into their resolution? Why is this phenomenon so widespread?

I have some opinions on this as you have probably guessed by now. Perhaps point form is the best way to pontificate on the many phenomena which surround New Year's drop outs.


1). You are not ready: This type of person wants to become fitter and healthier but is not committed to the work. This is the person who is setting a deadline in the hopes that a deadline will somehow effect a change in their life. This person begins valiantly but tapers off quickly and eventually quits.

2). You are lazy: This person always has an excuse to miss a workout. I feel sick, I feel tired, I did'nt sleep well last night, I have no time....if these are things you hear yourself saying, you are lazy......that's why you don't succeed.

3). You are bored: You do the same boring workout that you have been doing for the last several years. You have also noticed that your body has reached a plateau and you have ceased to see gains in strength or endurance. You need to take a class or see a trainer who can help keep you motivated and interested. Check out various online resources as well.

4). You are trying to do too much: This person is beginning an intensive training routine, totally changing their diet, and cutting out various vices all at the same time. You are doing too much way too soon. This person is drastically changing their lifestyle overnight which is totally unsustainable and unrealistic. Begin with one or two things, you need to allow your body and mind the time to adjust to lifestyle changes. I tell my clients to set goals by the year......not the month.

5). You are doing stuff you don't like to do: Fitness is not contained in a gym. I hate gyms, they are irritating beyond description. Find sports or activites you like to do, and create fitness goals with those activities in mind. Maybe play another night of hockey per week or join a squash ladder. Your training should reflect who you are and what you like to do. It is suprisingly easy to add some additional strength training before or after you play a game.

6) You take too long too workout: This person creates a significant dent in their day by taking too long to workout. This person has a busy day but still feels it's necessary to rest for two to three minutes between each set of bench press. Over time, the long routine becomes "I don't have the time". This person needs to get busy! Do supersets, squat presses, pull-ups and push-ups. Stop being a pansy ass and start ripping it up.


Anyway, I am getting all worked up here.....(takes several deep breaths). The heart of the matter is to be realistic about training. Training is a way of life, it's a life long commitment to yourself. Fitness is not accomplished in 6-weeks, it's accomplished over a lifetime of consistent hard work.

Best wishes on your journey.