Bicep Training Video

Hope that you enjoy this video.

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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Rotator Cuff Prehab

Meet the Much-Abused Rotator Cuff

What is the Rotator Cuff?
The Rotator Cuff is a network of 4 different muscles which help to stabilize the shoulder joint and move the upper arm.  The shoulder joint itself is inherently unstable, so it relies on the Rotator Cuff muscles to help hold the head of the humerus in the socket.  The muscles of the Rotator Cuff are pictured above:  Supraspinatus, Infraspinatus, Teres Minor and Subscapularis.

What is Prehab?
Prehab describes exercises or actions you can take to prevent injury.  Well-trained Rotator Cuff muscles tend to serve their owner much better than neglected ones.  Here is a breakdown of various exercises that you can blend into your workout routine to train the Rotator Cuff muscles.

Suprapinatus
This muscle lays on top of your scapula (shoulder blade) and is responsible for approximately the first 15 degrees of shoulder abduction.  Here's a cool exercise for Supraspinatus:

I call this the Supraspinatus Dumbbell Raise because it hits the Supraspinatus right where it lives.  Hold on to something so that you can lean out to the side.  Hold a dumbbell in your free hand.

 

 
 
 



 Now raise the dumbbell straight out to the side to approximately ear-level.  Go for about 3 sets of 10 reps.  Alternating arms each set.  This exercise will hit lateral Deltoids also.

 

 

Infraspinatus

This muscle fills up most of the portion of your scapula that you can see and feel.  It externally rotates the arm.  Cables work nicely for this muscle.

 

 

 Grasp the handle on the side away from the rack.  Start with your arm across your abdomen.  Keep your elbow stable and pull the cable outwards.  Do 3 sets of 12 reps.

 

Teres Minor

This is a powerful arm adductor muscle.  I like Lat Pulldowns for this muscle.

 

Grasp the bar in an overhand grip and pull down to your chest.  Try to go heavy on this exercise.  Do 3 sets of 8 reps.  Make sure that you get a good stretch at the top.

 

Subscapularis

This muscle lies hidden under your scapula and pulls your arm into internal rotation.  Work the cables in the opposite direction from Infraspinatus.

 

Grip the handle with your hand closest to the rack.  Lock your elbow and start out wide and then pull the handle across the front of your body.  Do 3 sets of 10 reps.

 

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Tom

 

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Get Psyched for Summer

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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Kefir

Kefir is a fermented milk product.  It originated centuries ago in the Caucasus Mountain region.  It contains a huge quantity of beneficial microbes which make this food one of the best probiotics available.  I had a hard time finding kefir at the grocery store but have discovered it in the "exotic/imported" section of the grocer's cooler - near the goat milk etc.

Kefir comes in two different types of containers where I shop: the one picture at top and the one pictured just above.  It comes in plain and flavoured.  I prefer the type that is flavoured.  When you buy it in this second type of container you need to be aware of something:

The container has an interior foil seal which will be swollen outward.  This is a natural result of the fermentation process.  It is nothing to worry about.  When you get it home peel the foil off, stir with a spoon and enjoy.

Probiotics aid in digestion, which suggests that you might be able to absorb a greater amount of nutrients from other foods you are eating.  Kefir is also a good source of protein and vitamins and minerals. 

You can drink kefir like a beverage.  It tastes like...beer flavoured yogurt.  It is not like anything else.  It tastes tangy and refreshing.  It would be more economical to drink it an ounce at a time.  You will derive all the probiotic benefits from even a small quantity.  Some people put it on breakfast cereal.  It no good in coffee (trust me).

Your body craves a wide variety of different foods.  Try kefir - you might like it.

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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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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Inguinal Crease

The Money Maker

Let me introduce you to the newest "Gotta Have It" muscle...which isn't a muscle at all.  It goes by many names (Love-Line, Marky's Mark, Adonis Muscle...) but is properly called the "Inguinal Crease".  Its actually connective tissue.  It becomes visible when body fat gets low.  Genetics will ultimately determine how much it pops but you won't know until you really try.

Own the Beach

Be the reason that boyfriends suddenly yank their honeys off the beach.  "Hey - my eyes are up here sweetheart!  LOL".  The crease takes hard work and discipline.  Those are the two essential ingredients.

Hard Work

Knees to Elbows

Knees to Elbows is a great abdominal exercise.  Hang from a bar.  Pull your knees up to touch your elbows.  Very intense and very effective.  Go for your max number of reps and strive to add one more rep each week.

Low Plank Leg Raise

Adopt the Low Plank position.

Now...raise one leg.  Then lower it and raise the other leg.

Low Plank Leg Raise is an excellent core workout which will hit the lower abs.  Holding the Low Plank position is tough but then lifting a leg will freak your core out.  Go for a total of ten each side.

 

Side Plank

Side Plank is nasty; so you know its good!  Lay on your side like you're about to read a good magazine.  Now lift your whole body off the floor.  Hold it for a second.  Relax back down and then repeat.  This exercise works your obliques - the core muscles at the sides of your waist.

 

Tummy Suck

 

The girl in the photo is probably doing a yoga pose called Cat but its still a good picture for describing an exercise I call Tummy Suck.  Get on your hands and knees and then pretend that you're trying to touch your spine with your belly-button.  If you feel a little sick to the stomach - you're doing it right.  This exercise works a muscle called Transverse Abdominis.  This muscle holds your guts in place and is key to developing the "Adonis Muscle".  This exercise will evoke memories of dry-heaving during your last bout with undercooked fiddleheads.  Do ten good hard Tummy Sucks at the end of your ab workout.

 

Discipline

 

The Enemy

 

You must carefully consider everything you stuff into your gob if you hope to dazzle your wife/GF with your scintillating "Love-Line".  You have to eat super-clean.  You need to get your body fat levels down to about 7%.  Here is what you should eat:

 

Breakfast

 

Oatmeal is great for breakfast.  Slow-burning complex carbs to power you through the morning.  Its not that tasty but who cares?  It'll be worth it when you smirk into the mirror with smug satisfaction as the crease appears.

 

Morning Snack

Eat a piece of fruit for your mid-morning snack.  For example...bananas or...kiwis. 

 

Lunch

 

Re-fry a couple of small juicy pieces of steak in a cast-iron pan with some tomato and maybe sprinkle with cayenne.  Protein, iron, vitamins, flavour.

 

Mid-Afternoon Snack

 

Have a handful of blueberries.  Or raspberries etc.  But...nothing that comes in a bag that crinkles or contains ingredients that your children can't pronounce.

 

Supper

Treat yourself to a nice grilled chicken breast for supper.  If it tastes dry and boring...sprinkle lemon juice on it.  Have some spinach and kale on the side.  Drink lots of water with supper.

 

Evening Snack

 

If you absolutely must nibble in the evening...try sunflower seeds.  These little beasts contain healthy fats and fibre.  Way better than chips or cookies.

 

Tom

 

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Bulgarian Squat

Bulgarian Squat is a great exercise for your thighs.  It hits quads, glutes and hamstrings.  Grab a pair of dumbbells (or no weights at all if you're beginning).  Stand about 3-4 feet away from a flat bench.  Reach one foot back and place it on top of the bench.

Now, squat down deep.  Pretend that you are trying to touch your back knee to the floor.  Then, return to the starting upright position.  Do 10 reps on one side before switching to the other.  As you get stronger in this exercise, add more weight and/or increase the reps.

Tom

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