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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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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Happy New Year

Here's a rerun of an old post.  Still timely. Enjoy.

1.  Use that Home Fitness Gear

Ok.  You got a bunch of fitness stuff for Christmas.  What were they trying to tell you???  Never mind.  Just use it.  Even the most worthless of gear can be used for overhead presses.  Don't go gonzo and burnout by Valentines Day though.  Slow and steady.

2.  Eat Clean(er)

This is what its all about.  If you live on pizza and ice cream, you will be fat and unhealthy (sooner or later).  Even worse, you will spoil your appetite for healthy food.  Shop for fresh fruit and vegetables and lean meats like beef and chicken breast.  Avoid fast food.  All the exercise in the world will do you very little good if you go home and pig-out.

3.  Get Maximum Sleep.

Get as much sleep as possible.  Aim for 8 hours.  Discipline yourself to go to bed early.  Cut caffeine by the late afternoon.  Get your room nice and dark and cool.  Sleep is when your body repairs itself.  Most fat people are sleep-deprived.

4.  Drink Lots of Water.

Water is one of the most important nutrients used by your body.  You could easily be walking around dehydrated and not know it.  Have a big glass of water when you get up in the morning and sip water regularly throughout the day.  Even if you enjoy coffee or tea throughout the day...have some water too.

5.  Tap into the Energy

Call it jealousy.  Call it envy. Call it frustration, anger, whatever.  You can look like that.  You want to look like that.  Why not make yourself look like that?  Why should she get the all the compliments?  Why should he or she be proud of the way they look, while you're ashamed?  COMPETE!  Tap into that dark negative emotion and turn it into something good.

6.  Set Some Definitive Goals

Set a realistic goal and give yourself a deadline.  Next - figure out how you're going to get there.  Then focus on it.  Winners keep going.  Losers go home.  Be shrewd and tough on yourself.

Tom

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Benefits of Massage

 

Who doesn't love getting a good massage?  The fact that there are many tangible benefits to massage makes you feel even better about investing in this treatment.

 

 

Increased Lymphatic Return

 

Lymphatic system is sort of like the body's sewage system.  Lymph is extra-cellular fluid that would build up in your limbs and elsewhere if it didn't get re-cycled and processed.  Massage is one means of encouraging the healthy flow of lymph.



 

Combat Stress

Massage will help you to relax.  Relaxation means that you're combating stress.  Stress attacks your immune system and leaves you susceptible to illness.  Get a massage.  Relax.  Stay well.

Loosen Tight Muscles

Tight, restrictive muscles will cause painful imbalances and interfere will your everyday activities.  Those aches and pains that creep up on you may be easily remedied on a Massage Therapist's table.  One treatment can loosen a tight muscle which may be causing you a lot of pain.

Book a massage soon for all that it can do for you.

Tom

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Bicep Training Video

Blast your biceps with this basic workout

Happy Thanksgiving weekend to my fellow Canadians.

Tom

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Serratus Anterior

Meet Serratus Anterior

Serratus Anterior is a cool little muscle group that packs a lot of punch for its size.  It looks really wicked from the front and sides.

This muscle group is responsible for shoulder protraction and scapula rotation.  Train it with small movements.  One option is the High Plank Press:

To do High Plank Press, start in the high plank position.  Relax so that your shoulder blades come together.  Now, press down hard.  You will only move a few inches, but this will work Serratus Anterior.

You can do this motion in another way:

Work the Serratus Anterior while you're doing Bench Press by really giving an extra strong push at the top of the lift.  Maybe even pulse it for a couple reps at the top.  Again, this will be a very small movement.

Tom

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Grip Training

You never know when you'll find yourself in a tough predicament where grip strength will save you.  Here are a couple of the many ways to build grip strength.

Farmer's Walk

Farmer's Walk looks easier than it is.  Grab a couple of heavy dumbbells or kettlebells or whatever you can get a good grip on.  Then, go for a walk.  Soon, you will notice an uncomfortable ache in your forearms.  This will soon be followed by burning pain.  This is a sign that your forearm flexors and all the small gripping muscles are getting a good workout.  See how far you can go without stopping to set the weights down.  Rest for a minute.  Then, pick them up and go back.

Plate Pinch

Grab a couple of nice smooth metal plates of equal size.  Place them together so that they're inclined to slide easily.  Now grip them with your fingers and thumb.  Then, lift edgewise and hold.  It will require great effort from your grip to hold them.  Do ten on each side. 

She has a grip

Tom

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Single Handed Tricep Pulldown

 

This exercise is excellent for developing triceps.  Set a cable-pull on a light to medium weight and grab the handle with an underhanded grip.

 

 

 

Lock your active elbow to the side of your body and pull down until your arm is fully extended.  Hold for a second and slowly release it to the starting position.

 





I like to do this exercise at the end of a full tricep routine as a finisher.  Go for 4 sets of 12 for each arm.

Tom

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Leg Routine

Here's a really good leg workout which will hit all the major leg muscles:

Tom

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Bentover Dumbbell Raises

Great shoulders look fantastic from any angle.  Shoulders are comprised of Frontal, Medial and Rear Deltoids.  Bentover Dumbbell Raises work the Rear Deltoids.  These are the muscles that give your shoulders a full appearance from the side and back.

Start by sitting on the end of a flat bench with your feet planted well out front and knees bent at 90 degrees.  Grab a pair of dumbbells.  Bend over onto your thighs and hold the dumbbells together underneath your hamstrings.

Now, raise the dumbbells up as high as you can. Leave a slight bend in your elbows.  Try to bring your hands forward as you raise the dumbbells.  This exercise mostly hits posterior or rear deltoids but also works Rhomboids and Traps to a lesser extent.  Go for 3 sets of 12 reps.  This exercise can be part of your overall shoulder routine.

Tom

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Overhead Tricep Rope Press

The Overhead Tricep Rope Press is a wicked arm workout.  This exercise really blasts triceps.  Set up at a cable machine so that the rope handle is up high behind you.  Grab the handles.  Lean forward.  Point your elbows up and forward.

Press your arms out until your elbows lock.  Let the cable tension pull your hands back.  Repeat.  Try to keep your elbows steady.  Aim for 3 sets of 10 reps.  The Overhead Tricep Rope Press is great on its own or as part of a more advanced tricep routine.

Tom

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Kettlebell

The Kettlebell is a really cool and versatile piece of exercise equipment.  Originally developed in Russia in the 18th century, this simple fitness tool is enjoying a comeback. 

Kettlebells come in a wide variety of sizes and some are rubber coated.  Some have adjustable weights.

Kettlebells are best used for dynamic swinging exercises and when their unique shape is an advantage.

One of my favourite kettlebell exercises is the Crossfit-style kettlebell swing.  This exercise is actually a great ab exercise.

To do the kettlebell swing start with your feet wide apart.  Bend your knees.  Hold the kettlebell with both hands close to the ground and start it swinging.  Build up speed until the momentum brings the kettlebell right overhead.  Briefly stop the kettlebell straight overhead and let it swing back down.  Bend at the knees and keep your back straight.  I stand well clear of clients when I get them to do this exercise (just in case).

Snowflakes keep you cool during Kettlebell Swing

Kettlebells are not better at dumbbell exercises than dumbbells.  I don't prescribe using kettlebells for arm curls etc.  This just looks uncomfortable.  Dumbbells would be better.

Don't get tempted to do bizarre, meaningless exercises with kettlebells.  Most kettlebells aren't stable and are not meant for doing funky push-ups, handstands etc.

Tom

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Coming Soon - Training for PARE

PARE means Physical Abilities Requirement Evaluation.  It is the principle fitness test used during the recruitment process for the Royal Canadian Mounted Police (RCMP).  It is also used to re-evaluate the physical fitness of serving RCMP members.

Check back here for tips on maxing-out on the PARE.

Tom

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Psyllium Seed Husk

Psyllium seed husk is a really neat little addition to your diet.  It is derived from the seed of a plant grown in many areas but predominantly India.  The main benefit of the seed's husk is as a soluble fibre.

Psyllium seed husk is one of the main ingredients in Metamucil but I bought a bag of it at the local bulk food store.  In appearance, it is light and flaky.  It is tasteless but feels pulpy when you drink it.

To use psyllium seed husk - drop a heaping tablespoon of it into a drinking glass and pour in cold water.  You have to stir a lot.

I've heard that some people let it sit for a while.  I tried that method and found that it just went "gooey" and was more unpalatable to drink. 

So, stir it up really well and then start to gulp it down.  There always seems to be a bit left in the glass but I figure that I ingested enough.  I drink a glass of this stuff every couple of days.

Fibre is a key part of a healthy nutrition and helps maintain your digestive system in top order.  From a fitness perspective, this means that you may be better able to absorb proteins and nutrients. Soluble fibre soaks up toxins and sludge as it passes through your body.

Tom

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Training for Spring Break Starts Now

D - 60 (days)
Good morning.  You have 2 months to get in shape for March Break.

Depending on how much eggnog and chocolate you gobbled at Christmas you may have a lot of work ahead of you.  Start with an honest self-appraisal.  Take your weight and a few measurements (waist, chest, hips).  Write them down.  Do this at the same time every week.

Set A Goal

In two months you should be able to lose about 10 lbs of blubber.  If you're a guy looking to pack on some beef - you could add a couple pounds of pure muscle and chisel-away some belly fat for the semblance of a six pack. 

Visualize the Goal

Nuf Said

Make a Plan

Fail to Plan - Plan to Fail!

You have to start with a battle plan.  Below is a good plan for any man or woman facing the prospect of hitting southern beaches in March with their friends. 

Nutrition

Get this straight-away:  Nutrition is key!  Starting today - cut out junk food and fast food from your diet.  No pop, chips, fries, poutine, etc.  Booze will make you fat.  Beer, vodka or white wine - they will all make you fat.  Discipline yourself for the next two months and it will pay off.  If you have glutton friends who insist on recreational gorging or binge drinking- find new friends.

Below is what you should be eating:

Fruit, vegetables, lean meat (beef, chicken breast, turkey), eggs, grains (oatmeal, brown rice), low-fat dairy (skim milk, kefir).  Eat a big breakfast and have a decent lunch and modest supper.  Drink lots of water.  Avoid sugar and extra salt.  If you must snack - make it a healthy snack that will give your body some nutrients (nuts, seeds, veggies with hummus).

Training
Cardio - when I say cardio, I mean busting your butt for 30 minutes.  By busting your butt, I mean that you should be sucking wind and drenched in sweat.  You can achieve this on a treadmill, or running-trail or spin bike or doing burpees on your kitchen floor.  If you don't have access to fancy workout equipment, unplug your microwave oven, take out the turn-table plate and do 400 overhead squat thrusts with the oven...in a row..or until you can't do any more.  Run, walk, climb stairs.  You must commit to doing this 30 minute cardio routine 6 days a week for the next two months.  Do not negotiate with your inner baby.  This cardio WILL NOT make up for eating candy or drinking shooters...it just won't.

Weights.  To get the toned, fit look that you want in March you need to challenge all your main muscle groups.  Whether you're a woman looking to slim-down or a guy looking to get jacked, here is a decent program that you will do three times a week for the next two months:

Squats

Here are two types.  Squats will work your upper legs (glutes, quads, hamstrings).  These are large muscles that demand a lot of energy (calories...fat...).  The first one is for the fortunate soul who has access to a good gym and has the gumption to walk in.  The other is for the rest:

Barbell Squats

Place the barbell across the meaty portion of your shoulders.  Plant your heels firmly on the floor.  Slowly lower your butt as far as it will comfortably go.  Keep your back straight.  Press straight back up until your knees are locked.  Load that bar with as much iron as you can handle for 10 repetitions.  Take a breather (60 - 90 seconds) and then go again...and again.  3 sets of 10 reps.  Every week - add some weight.

Air Squats

If you can't get to a gym, don't despair - do Air Squats.  Feet slightly wider than shoulder-width apart.  Heels glued to the floor.  Squat down as far as you can go (no, you won't hurt your knees).  Press straight back up.  Do whatever you like with your arms - hold them out front, or on your head or use them to hug the microwave to your chest.  Do a test:  see how many you can do before the room starts to spin.  That will be your number of reps.  Do that many reps 3 times with 1 minute rest in between.

Calf Press
The second leg exercise is for calves.  Calf muscle is full of mitochondria which devours body fat when worked hard.  Let's hit those calves.  Again, two different exercises to choose from:

Standing Calf Press

If you can get to a Standing Calf Press Machine like the one pictured above, set the weight on a level that will permit you to barely be able to do 15 reps.  That's your initial training level.  Do 4 sets of 15 with that weight.  Your calves will burn like mad and you will walk funny for a couple of days.  That's the price to be paid baby!  Think of Daytona.

Improv Calf Press

This is the "no-equipment" calf press.  Find some stairs or some stable object with an edge.  Plant the balls of your feet on the edge.  Drop your heels as far as they will go.  Press your toes down as far as you can.  Repeat...about 30 times.  Take a break for one minute and then repeat three more times. 

Chest Press

Now for the upper body.  If you can get to a gym, you will get on a machine that looks something like this:

Chest Press

Set the weight to a level that will barely allow you to do 12 reps.  That's your training weight.  Do 3 sets of 12 reps.  Aim to jack this up every two weeks.

If you can't get to a gym, this is your fate:

Push Ups

Push-ups troops!  One of the best exercises in the world.  This one, agonising little exercise works so many muscles.  Get on the floor.  Hands close or wide - your call.  Body straight, head up.  Start pressing.  Women HATE push-ups.  Well, Missy - they hate you too!  It doesn't matter, you must do them (unless you have the fancy chest press machine).  Jack these things out like your life depends on it.  See how many you can do in one shot.  Repeat that twice.  So - 3 sets of maximum effort.  If you're not red in the face at the end of this, you're kidding yourself. 

Back

Your lats are one of your largest upper body muscles.  Good lats look great on anybody.  In a gym, there are lots of great lat exercises.  Outside a gym...not so much.  You sorta, gotta find a bar and pull like mad on it.

Pull-Up with Home Pull-Up Bar

If you can't even do one real pull-up...do not despair.  Use a chair to get into the "up" position and then lift your feet and lower yourself as slowly as possible.  Do this until you hate me.  Take a break and then do it again.

If you're blessed by a gym, do lat pulldowns:

Lat Pulldowns

Set the weight at a level that will let you do 10 reps.  That's your training weight.  Pull down to the front.  Do 3 sets.

Shoulders

Shoulders make all the difference in the world.  You can see great shoulders from any angle.

No gym?  Try this at home:

Wall Run

Looks barbaric?  It is.  Walk your feet up the wall and back down 10 times.  Your shoulders will burn.  Too chicken to try the Wall Run?  Then grab the microwave and press that straight overhead 25 times (I'm not kidding).

Lucky enough to have a gym or equipment?  Then Barbell Military Press is for you:

Military Press

Start with the barbell at your collar-bone.  Press it straight up until your elbows lock-out.  Lower slowly to your collar-bone.  Repeat.  Use a moderate weight - one that you can do 12 good reps with.  You will do 3 sets of 12.

Arms

We're going to start with triceps, that sweet muscle group on the back of your upper arm.  If you can get to a gym, I recommend the Skull Crusher, pictured below:

Skull Crusher

You can use a straight barbell as pictured, or a cambered EZ bar.  The model is using a decline bench but a flat bench is fine too.  Grab the bar about 12 inches apart.  Point your elbows to the ceiling and lock them in place.  Lower the weight to your forehead and press straight up.  Do 3 sets of 10 reps.

No gym?  No Problem.  Let me introduce you to bench dips:

Bench Dips

Find a stable surface about knee-high.  Place the heels of your hands on the edge.  Feet planted out front (the farther - the tougher).  Bend at the elbows and lower your butt straight down.  Press back up.  Aim for 3 sets of 12 reps.

Biceps are easy at the gym:

Alternating Dumbbell Curls

Grab a pair of moderate weight dumbbells (not the little rubber 3 lb things).  Try at least the 8 pounders.  Guys - you should shun any dumbbell less than 10 lbs.  Stand up straight.  Feet shoulder width apart.  Start with dumbbells at the sides of your thighs.  Lock your elbows to your sides.  Curl the dumbbells up as tight as you can.  The model in the photo is alternating arms, which is fine too. Do 3 sets of 12.

 

If you have no gym and no weights, you will have to find a heavy object around the house.  Something that you can get a good grip on and lift several times.  Just jack that like you would a dumbbell.

Fat Cat Curls

Core

 

Last but not least is the core.  With two months until Speedo-Time, we're going to focus on abs.  Here are two really good exercises that you can do in the gym or at home:

 

Low Plank

 

Low Plank

 

Get on the floor.  Rest on your elbows like you we're already at the beach tanning your back.  Plant your toes into the floor.  Now lift yourself up so the only contact with the floor is your forearms and your toes.  Hold for one second and then lower slowly to the original resting position.  Repeat...20 times.

 

Bicycle Crunch.

Bicycle Crunch

Lie on your back.  Bring one knee upward and make contact with opposite elbow.  Switch sides.  Keep a steady rhythm.  This works abs and obliques.  Aim for 30 reps.

 

Recap:

 

Cardio - 30 mins of intense cardio Mon - Sat

 

Weights (Mon/Wed/Fri or Tues/Thurs/Sat)

 

Gym Workout

 

Barbell Squats - 3 x 10

Standing Calf Press - 4 x 15

Chest Press - 3 x 12

Lat Pulldowns - 3 x 10

Military Press - 3 x 12

Skull Crusher - 3 x 10

Dumbbell Curl - 3 x 12

Low Plank 1 x 20

Bicycle Crunch 1 x 30

 

Home Workout

 

Air Squats - 3 x max

Improv Calf Press - 4 x 30

Push ups - 3 x max

Pull ups - 2 x max

Wall Run - 1 x10

Bench Dips - 3 x 12

Arm Curls - 3 x 12

Low Plank 1 x 20

Bicycle Crunch 1 x 30

 

 

Tom

 

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