Awesome Upper Body Strength Training

Hull Fat Loss Bootcamp in Action

Posted by on November 24, 2011 at 11:05 pm

epic high five Hull Fat Loss Bootcamp in Action

 

Flying High…Hull Fat Loss

 

I’m pretty high right now.. about 38,000 feet high that is… somewhere over the Pacific Ocean.

It got me to thinking about what some of the rewards are, other than the obvious (fat loss, increased strength, core strength, more useful functional muscle, etc…), for those that rock out at our Hull fat loss PhysXtreme bootcamp.

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Aylmer Personal Trainer Reveals How to Build Muscle Build an Awesome Back

Posted by on September 28, 2010 at 8:16 am
Awesome Muscle Building for Your Back!
Undoubtedly, a well developed back is the hallmark differentiator between those who train the “show” muscles, and those who train the “go” muscles.
big arnold back Aylmer Personal Trainer Reveals How to Build Muscle Build an Awesome Back

Arnold’s flawless back development!
A well developed back is unmistakable. Starting with the upper traps, the mid and lower traps and the rhomboids, as well as the lats and even , when bent forwards, the lumbar (erector group) musculature pops out as to thick ridges that run beside the spine.
Additionally, for athletes, strong and balanced back development helps to prevent injuries and keeps you in the game and in the gym so your training can continue uninterrupted by injuries.
Guaranteed, if you think you can forgo the important stuff, just to work on the show muscles, you’ll be hit up with an injury that can keep you out of the game for years!
Don’t Risk Injury… Train Serious, But Train Smart! (TSTS)
Considerations for Awesome Muscle Building Training For Your Back
1. Exercise Selection
Deadlifts
If you could only do one exercise for back, I would say Deadlifts would be your best choice, but thankfully we can do more than one exercise. Deadlifts are the exercise that will best allow you to express your strength and develop top end strength, but they take a toll on your recovery, so while you need to do them, they shouldn’t be your main focus. Do them once a week, or even once every two weeks cycled in in place of a squat exercise.Safe and effective deadlift technique:

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Massive Arms Crazy Biceps Part 1

Posted by on August 12, 2010 at 11:02 am
Massive Arms, Crazy Biceps Part 1
Arnold1 Massive Arms Crazy Biceps Part 1

BUILD HUGE ARMS BY TRAINING SMARTER

Developing a crazy set of arms requires intelligent development of both the biceps and the triceps. This article is devoted to the biceps, and we’ll discuss building the triceps in part 2 next week.


In general the lack of well developed biceps is usually not for lack of effort, but rather for lack of intelligent training principles.


Here’s the typical gym rat’s biceps routine:

Barbell biceps curls 3×8
Seated dumbbell curls 3×10
Concentration curls 3×12

This routine isn’t without merit as it does train through three different repetition ranges from lower to higher. This increases glycogen depletion and overall muscle fatigue–both of which are indicators for increased muscle growth, but the angles of arm flexion and therefore range of motion of the first two exercises are the same. Only the third exercise gives us some additional benefit by training into a position of peak contraction. But this routine misses a huge part of overall biceps development… the brachialis.


To understand how to make biceps training more effective, a little anatomy lesson is required.
 Massive Arms Crazy Biceps Part 1

As you can see the Brachialis is a thick muscle that lies in behind the Biceps Brachii. When most people train their biceps, they focus on the biceps brachii and completely neglect the Brachialis.

As you can see in the above diagram, the Brachialis is quite thick, and its development often makes all the difference between a good arm and a great arm.

Because of it’s position in behind the Biceps Brachii, developing it not only physically adds bulk to the arm, but if you organize the training properly, you can elicit even greater growth of the Biceps Brachii by first training the Brachialis.

brachialis helps peak biceps Massive Arms Crazy Biceps Part 1


If you’ll recall, the MOST important thing you can ever do to create muscle growth is to apply tension to a muscle while it is in a stretched position. Nothing else creates the same level of stimulus for growth.


So how might we optimize biceps training to achieve this?

Here’s how:

Exercise 1: Barbell Curls 3×6
This exercise is heavy, to produce overload to all the structures.

Because of the line of pull, this exercise really hammers the Brachialis without significantly fatiguing the Biceps Brachii. This exercise will also help with development of the Brachioradialis of the forearm. We keep the reps higher on this one to ensure the Brachialis is heavily pumped by the end of all your sets.

Exercise 3: Incline Dumbbell Curls 3×10
Due to the attachment of the long head of the Biceps Brachii at the back of the shoulder, the incline bench position puts the Biceps Brachii is in a very stretched position as the elbow reaches full extension.

arnold gym bodybuilding incline dumbbell curls Massive Arms Crazy Biceps Part 1
Inclined Dumbbell Curls
Arnold Knew The Secrets
Compound the already stretched muscle with a heavily pumped Brachialis, which if you’ll recall lies directly beneath the Biceps Brachii, and you’ve got an unmatched situation for loading the Biceps Brachii in a stretched position.

WARNING:
Due to the incredible stretch at the bottom of the incline dumbbell curl (especially after hammering the Brachialis), the biceps tendon attachments are more susceptible to injury from abuse.

For this reason, be sure to start with a weight that is light enough that you could do 20 reps with it normally, and just do your 10. Trust me your arms will be destroyed after this. And if not, go a little heavier on the next set. The point is, it’s always better to be on the safe side than injure yourself.

And as always, please leave any egos at the door.


Give this routine a try and let me know what you think!

icon smile Massive Arms Crazy Biceps Part 1


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Develop Powerful Shoulders Without Pain

Posted by on May 31, 2010 at 9:42 pm
Develop Powerful Shoulders Without Pain
arnold barbell press behind neck+ Develop Powerful Shoulders Without Pain
Want crazy shoulders like Arnold? Don’t get injured!

One of the best exercises for shoulder strength and size development is the Barbell Press Behind The Neck. But grabbing a loaded bar and trying to press it behind your neck without sufficiently warming your shoulders up is asking for trouble. So here’s an awesome shoulder saver exercise.

Band Pull-Aparts Behind The Neck

This exercise takes all the muscles involved in the barbell press behind the neck and provides them with tension that helps activate them so they’ll all contribute properly to the pressing movement.

As always, before any heavy lifting, make sure muscles that might oppose achieving the full range of motion are well stretched out first.
Stretch: Pecs, Lats, External Rotation
Warm-up:
Side-lying dumbbell external rotations
Serratus push-ups
Band pull-aparts behind the neck (as shown above) 1-3 sets
Rest sufficiently between sets to prevent accumulation of fatigue. Do only as many reps as you feel you need to fully activate the muscle. But make sure to stop your set before you feel fatigue or burning in the targeted muscles.
Pushing your warm-up and activation sets into fatigue will hinder performance of your heavy pressing movement to come.
Use this warm up and then do this balanced upper body workout to build awesome muscle size and strength.
1) Barbell Press Behind The Neck 3 x 8
2a) Mixed Grip Pull-ups 3 x 8-12
2b) TRX, Blast Strap, or chain suspended push-ups
3a) Barbell Shrugs 3×15
3b) Posterior Flyes 3×12
Let me know how it went in the comments section below.

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WOW – Workout Of the Week

Posted by on May 31, 2010 at 7:05 pm
Trying to get the final touches on the new bootcamp website last week, I didn’t have time to post last week’s WOW for you guys… so here it is!
Workout Of the Week:
Foam Rolling: T-Spine, Pecs, Lats
Dynamic Stretching: Pecs/Lats/Shoulders
Activation: Serratus pushups, Band Pull-Aparts (behind neck), DB
retractions
Warm-up:
Barbell High Pulls & Muscle-Snatch
2 sets of 6+6 reps (just the bar, or for stronger guys, keep this still relatively light… should be easy… focus is on the mechanics)
Strength Work:
KB Snatch
Work up progressively to heavy 3×6
KB Push Press
3×6
Seated Cable Rows
Work up to heavy 4×8
Suspended Pushups
4×15
Superset:
Dumbbell Curls 3×10
Side-Lying Triceps Extensions 3×10
Mountainclimbers
3×40
Hanging Leg Raises
2×12
So get to the gym and hit up this WOW and let me know how it goes!
As always, I’d love to hear your comments or suggestions, so please leave them in the comments section below!

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Strength Training On Limited Time

Posted by on May 25, 2010 at 4:11 am

For whatever reason if you’ve got limited time to get your workouts in, don’t despair, there’s still ways to get stronger and build more muscle.


Key Points

1. Limit the number of exercises

2. Every other day training with upper/lower split
3. Ensure you get soft tissue work for a couple areas as well as some dynamic stretching and activation prior to your strength work

4. Pick one main exercise, one supplemental, and one accessory.


Example:

Monday – Day 1 – Lower Body

Foam Roller: Quads/IT Bands/ T-Spine
Dynamic stretching: Quads, Hip Flexors
Activation: Glute Bridges
Squats 5×5

RDL 4×8

Weighted Plank 3×60 sec


Wednesday – Day 2 – Upper Body
Foam Roller: T-Spine/Pecs/Lats
Dynamic Stretching: Pecs/Lats
Bench Press 5×5
Chin – ups 4xmax
Barbell Curls 3×10
Friday – Day 3 – Lower Body
Foam Roller: T-Spine/Quads/IT Bands/Hams
Dynamic Stretching: Hamstrings/Squat-to-stand
Activation: Glute Bridge variations
Deadlifts 5×3
Split Squats 4×12
Hanging Leg Raises 3×15
Monday – Day 4 – Upper Body
Foam Roller: Pecs/Lats/T-Spine
Dynamic Stretching: PNF Patterns for shoulders
Activation: Wall Slides, Scapular retractions
1- DB Push Press 5×6
Seated Cable Rows 4×10
EZ-Bar Skull Crushers 3×10
Volume Considerations
Progressive volume manipulations will also keep you from plateauing.
Using squats as an example:
Starting week 1 with an 80% 1RM load (225 lbs), volume progressions might map out as follows. Weeks 5-8, 9-12, and 13-16 use the same manipulations as weeks 1-4.
Week 1: 5x5x225 Moderate volume moderate load
Week 2: 4x5x225 Reduced volume, moderate load
Week 3: 8x3x245 Increased volume, increased load
Week 4: 3x6x205Significant volume and load reduction (deload week)
Week 5: 5x5x230
Week 6: 4x5x230
Week 7: 7x3x255
Week 8: 3x6x215
Week 9: 5x5x235
Week 10: 4x5x235
Week 11: 6x2x260
Week 12: 3x6x220
Week 13: 5x5x240
Week 14: 3x5x240
Week 15: 5x2x265
Week 16: 2x6x225
Such volume manipulations allow increased for strength increases that you wouldn’t otherwise get from simple linear progression.
The same types of variations can be done with all main exercises, and some supplemental exercises such as chin-ups, and weighted pushups.
If you’re a beginner, you can probably keep the same main exercises throughout the 16 week period, intermediate and advanced lifters need to switch out the main exercises after each 4 week block.
Example substitutions include but are not limited to:
Main Upper Body
Bench Press
Board Presses
Floor Press
Military Press
Fat Bar Press
Swiss Bar Press
Weighted Pushups
Dynamic Effort work with bands/chains
Main Lower Body
Squats
Box Squats
Giant Cambered Bar Squats
Safety Squat Bar Squats
Zercher Squats
Front Squats
Deadlifts
Trap Bar Deadlifts
BTR (Beyond The Range) Deadlifts
Sumo Deadlifts
Rack Pull (Partials) Deadlifts
Dynamic effort work with bands/chains

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