Bicep Training Video

Hope that you enjoy this video.

Tom

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Make this the summer that the shirt comes off!

All you need is some focus, guts and determination.  Oh...and some wisdom.  Here are a few pearls of wisdom to help you get ready for summer:

Eat Healthy

Eat only fresh fruits and vegetables, lean meats and a little dairy.  No junk food.  No soft drinks.  No booze.  Eat a healthy satisfying breakfast every day. 

Bust Some Iron

Get to the gym and blast out a workout at least 4 times per week.  Be dedicated and tough on yourself.  Go to the gym when you're tired.  Get to the gym when your elbow hurts.  You want it? Pay for it.  Rep by rep.

Plan and Track

If you fail to plan: plan to fail.  Set some butch goals for yourself and establish realistic intermediate goals.  So...if you want to lose 20 pounds by July...break it down into 5 pound increments by set dates.  Weigh and measure yourself.  Reward yourself with a small (non-edible) treat if you think that will help.

See you at the beach!


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Tom

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Hockey Season - Get Ready Now

This is a repost from a couple of years ago.  A timely re-read.

 

 

 

Ahhh...Summertime.  The hockey gear is all stuffed into the bag and fermenting in the garage.  The legs are getting mushy.  Abs are getting slack.  Cardio is dropping.  Summer is either and excuse to get soft and flabby or an opportunity to build-up your sharp end-of-season conditioning to a new zenith.  Here are a few exercises to get you started on your off-season.  I'll follow-up with more in August when its time to really amp-up for go-time!

Box Jumps

Box Jumps are an excellent exercise for glutes and quads.  These are prime skating muscles that you need to develop over the summer.  Stand in front of a knee-high box or platform, bend at the knees and waist, swing your arms and leap up onto the box.  Jump back down and do it again.  Aim for 20.  Each workout - add two more.

Running

Yeah, I know.  You hate running.  Too bad.  Its a great cardio-vascular exercise.  It keeps heart, lungs and legs in top order.  If you're lucky enough to live near a beach - run on the sand.  The soft sand creates a wicked workout for your calves too.  Run at least twice per week.  Aim for 5km each time.

Core Strength

Get ready for the Windshield Wiper.  This gut wrenching core workout will make you a monster on ice next fall.  Hang from a chin-up bar.  Hoist both feet up to the level of the bar.  Let them drop down to one side.  Crank them back to the other.  As fast as you can.  Try for about 20.

Upper Body

The Pull-Up is a great upper-body exercise.  You can do this at home or in the playground or at the gym.  I know - its tough.  Some guys can't even do one pull-up.  Keep trying.  Jump up into the up position and hold it as long as you can.  This will strengthen those muscles. Pull-ups work lats, biceps and strengthen grip (which is super important in hockey).

Stay focussed in the off-season and get ready to dominate the ice during try-outs.

Tom

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Archery Training

Weight training can really help your archery skills.  Whether you use traditional target bows or hunt with compound bows everyone can shoot better with the right weight training.

Archery Exercises
Focus on the muscles of the rear shoulder and the upper back.  These will help you stabilise and draw the bow.

Rear Delt Flyes with dumbbells are an awesome exercise to strengthen your posterior delts and mid-traps.  Start with a lighter weight (8-12lbs) and go for 3 sets of 10-15 reps for this exercise.  It will help you draw the bow and hold steady while you concentrate on your aim.

FEAT training in Oromocto

Close Grip Cable Rows are a great workout for your lats.  You'll need powerful lats to make a clean draw.  Go heavier with this one.  3 sets of 8-10 reps.

Get a great massage - just because that's what I'm into now!

Farmer Walk is a nice way to improve your grip strength.  Grab a wickedly heavy pair of dumbbells or kettlebells and go for a little stroll.  Your forearm muscles will burn.  Start with 30 steps and work your way up.

Good shooting.

Tom

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Brachioradialis Training

Hammertime!

Base Gym Oromocto NB

Brachioradialis is a great little muscle that really fills out the arm.  This muscle flexes your elbow.  Especially when your forearm is in a neutral position.  Some call this the beer-drinking muscle because of the fact that it would be used to hoist a stein full of stout to your lips.

 

Hammer Curls

The best way to isolate Brachioradialis is to perform Dumbbell Hammer Curls.

Grab a pair of medium weight dumbbells and hold them in a neutral grip at your hips (like a hammer).  Curl the dumbbells up one at a time to your shoulder.  Go for 3 sets of 10.  This works well as part of a bicep routine.

Tom

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Push-Up Training

Push-ups are one of the most effective and versatile exercises you can do.  Even if you're stuck in a hotel room, prison cell or bunker, you can do push-ups. 

Trouble with your push-ups?  Try this technique that we've developed at FEAT.  When you're at the bottom of your push-up - raise your hands slightly off the floor.

Raising your hands like this forces you to bottom-out completely.  You will develop a stronger push-up that no one will question.  Once you're strong, you can quit the hand-raising and just blast out good push-ups.  Twice weekly do 1 set of as many good push-ups as you can.

You also need good core strength.  When you do a push-up you are basically moving into a high plank.  So practice your planks.

 

If you can't lock your core when you're doing a push-up it just looks really sad.  Practice planks regularly through the week.  Challenge yourself regularly to reach a new maximum amount.

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Tom

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Rogue Wrist Wraps

Blasting out a lot of heavy pressing workouts can get to be a pain in the wrist.  I decided to get a pair of wrist wraps to see if they could reduce post-work-out joint pain.

Radioulnarcarpal Joint

So, I went online and ordered a pair of 18" Rogue Wrist Wraps.  They were actually a pretty good value at an all-in cost of $24. 

Wrist wraps are elasticized and when wrapped tight around the wrists, give extra support.

Rogue Wrist Wraps are specific to each wrist and close with Velcro.  They go on easily and feel great.  Since they do impair circulation, I only cinch them tight for heavy lifts.

I've used them for three pressing workouts so far and I do believe that my wrists feel better the next day, compared to not using the wraps.  Overall - I'm quite happy with my new Rogue Wrist Wraps.

Tom

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What I Like about Personal Training

I started personal training in 2008 because I love helping people in the gym.  I grew-up with a passion for working-out and weight training.  I always read magazines like Flex and Musclemag.  I understand that most normal people don't cram their head full of exercise concepts.

I like the idea of helping people get into better shape so that they have one less thing to worry about as they do something meaningful with their lives.  Physical fitness isn't the whole package but you don't want to limp around like a casualty when you're trying to help others.

Many people stick their head into the gym and see a confusing jungle of chrome and iron and shaved heads and tattoos.  My job as a personal trainer is to guide them through the gym and make sure that they get a good, safe, effective workout

I feel good when my clients tell me that they are more confident and stronger.  I know that the hard work they put in at the gym will pay off for them.

No matter what they do with their muscles

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Tom

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Wall Climbing

Wall Climbing is a blast.  This safe and thrilling activity tests your strength and endurance.  Whether you're indoors or out; you can get a great workout from climbing.

 

To get the most out of your climbing experience and justify those cool, expensive, technical shoes you bought, you should train for the climb.  Here's how:

 

Cardio

 

Climbing is hard on the cardiovascular system.  You're hardly moving but about a third of your major muscles groups are in full flexion at any given time.  You will move like a sloth but breathe like a race horse.  You need to keep heart and lungs in top shape for climbing.  Get out and run.  Or bike or just go to your basement and do 150 burpees.

 

Grip Strength

 



This is what its all about...almost.  If your grip is weak you should probably find another form of recreation.  Here are a couple of good grip strength building exercises:

 

Get a piece of wood.  A sturdy screwdriver and a couple cruelly long screws.  Screw the screws into the wood.  And then screw them back out.  Do this for 20 minutes.  Your forearms will burn.

 

Seated Cable Rows are a superb exercise for your grip strength.  After a couple of lighter warm-up sets, increase the weight and then haul out 3 sets of 10 reps.  Start at full extension and draw the handle slowly toward your abdomen.  This is a great back workout too.

 

Lats

Your Lats are the big powerhouse muscles which are going to do a lot of the work on the wall.  Lats are the large "batwing" muscles on your back that give you that svelte v-taper.  They pull you up or pull things down toward you...depending on which end budges first.  Here are a couple of nice Lat exercises:

 

Pull-Ups

If you were kidnapped and held captive in a small cell but you could do Pull-ups...do them.  Tons of them, so that when you get a chance, you can get your captor in a crushing headlock.  They're great for climbing too.  Grab a pull-up bar in an overhand grip (or any grip really).  Start at full extension and pull yourself up as high as you can.  Repeat as many times as possible.

 

Dumbbell Rows

 

You need to be a little angry to do Dumbbell Rows.  They're not fun.  They're kind of hateful.  Like when you're yanking the pull-start on a stubborn lawnmower.  Go heavy on these.  Lean over and brace your free hand on something solid.  Grab a respectable dumbbell (hint: if you can curl it - its too light).  Pull the dumbbell up to your side.  Lower it slowly to full extension.  Repeat for 3 sets of 8 reps.

 

Glutes

Step-ups are a good glute exercise that you can do almost anywhere.  Use a chair or any sturdy low platform.  Place one foot onto the top of the platform and then push yourself up.  Do 12 on one side and then switch to the other leg.  Then take a quick break and repeat two more times.

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Tom

 

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Chest Workout

Chest Workout
The very thought of it will bring a thrill to most gym rats (me included).  The pectorals are such a nice set of muscles.  They will make or break anyone's physique.  For FEAT clients, chest day is usually hard work.

Men and women need a good chest routine.

This muscle group dominates the upper half of your torso and is responsible for most of the upper body's pushing strength.

Here's a great Chest Day Routine:

Bench Press

Bench Press is a staple exercise for the pecs.  Make sure that you warm-up with a few sets using light weight and then gradually work your way higher.  Use a spotter if you're worried about dropping the bar.  Don't bounce the bar off your chest.  Visualize squeezing your elbows together at the top.  A little extra push at the top will hit your Serratus Anterior muscles which give those nice finger-like bulges on your ribcage.  Do a few lighter warm-up sets and then pyramid up higher before going back down.  Aim for about 8 sets in total.

Cable Crossover

This is a sweet chest exercise.  Grab the handles.  Brace yourself and draw the cables down to the front of your body.  Pause at the end of the range of motion for as little squeeze so that you feel this in the sternal insertion point of the pecs.  Go lighter and aim for 3 sets of 15 reps.

Incline Dumbbell Press

This exercise hits the upper pectoral muscle fibres.  At FEAT, we teach this to clients who want to fill out their upper chest area.  Set the bench at a moderate incline.  Hoist up a pair of dumbbells.  Start them just above shoulder-level.  Press straight up so that your elbows lock-out.  Get a couple of lighter warm-up sets of 15 reps before hitting the nasty dumbbells.  Working sets should be 3 sets of 10 reps.

Parallel Bar Dips

Set the parallel bars wide if they are adjustable.  Set yourself up with your chest leaning forward.  Lower yourself as far as you can go and then push back up until your elbows are fully locked.  Then push for another inch or two (your serratus anterior will thank you).  Do 3 sets of 10.

 

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Tom

 

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