January 24, 2009
Topic:
Problem area solution
Most people are well into those New Year's resolution workout plans and although most want to get fit for their health and quality of life, let’s be honest, most hit the gym to look better. So today, I’m going to arm you with some common body part problem area solutions.
Back of the arms - This is a very common area that women want to tighten up. The biggest problem I see people do in the gym is lift very light. You see the triceps muscle is made up of three different muscle groups. It is understood in the training community that if the load isn’t fairly heavy, only one tricep muscle will activate. The others do flex a little but they are very lazy and prefer the laterial head to do most of the work. A simple solution is just to stay in the 6-8 rep range to engage those lazy muscles and your arm will soon tighten up.
A tighter Butt – People need to understand that your butt muscles and hip flexors are capable of lifting tremendous strength. Most people pamper them with goofy aerobic style light high rep exercises. Make no mistake about it, if you want to tighten up that area you need to stress those muscles with challenging weights. You don’t need to lift like a powerlifter but if you’re doing 10-12 reps on a lunge, you need to make sure those last couple of reps were very hard. I see people terminate sets when they could have easily done 5 to ten more. So be careful but understand it’s called progressive resistance training for a reason. Try to be continually challenge yourself by adding one last extra rep or more weight.
Chest - All the guys want the big chest to make the girls go wild but men need to understand that muscle growth is more hormonal than muscle specific. This means that if you want a big chest and big arms, you need to do exercises that create the biggest muscle building hormonal response in your body. How to do this. By training our largest muscle group, our legs. If being a muscle bound guy is what you want I’ll tell you from experience exercises like squats and deadlifts will create such a large hormonal response you’ll gain muscle everywhere. It sounds weird but it’s backed up by solid science.
Question from viewers:
Will
I just work upper body with weights because I run for my legs. Is running effective for building muscle in my lower body?
Brooke
Is the sweetener, Stevia, that’s been advertised on tv safe?
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