WHY DO YOUR CALVES LOOK LIKE FOOTBALLS?

That's what I like to hear! Seriously That may be a Lil gross, but I do think having calf muscles that Pop out fairly nice help the overall appearance of the leg stand out and look more fit and appealing. Depending on your genetics maybe you don't have to work too hard on them ( I don't) while others got to kill em every chance they get! Here are a few suggestions to help along the way:

SEATED CALF RAISES:  12,12,12,12

STANDING CALF RAISES: 12,12,12,12

DONKEY CALF RAISES: 12,12,12,12

TOE RAISES: 10,10,10,10

*Always Stretch before performing any exercise.

IF IT DONT BURN, YOU AINT MAKING PROGRESS

 Yea I said that, so go on and quote me on it.Biceps are a major deal when it comes to gym time. Lets face it they just look good. They make your t shirts stand out and they can more than likely help you get alot of attention. When You do a particular Bicep exercise with correct form, you are isolating the biceps bronchii muscle. Benefits of routine Biceps exercises include; Size, Strength, Power, Definition and Endurance.

There are several Types of Bicep exercises as I have given examples of before in this blog. Here are a few more below:

Dumbbell Curls
Cable Curls
Preacher Curls
Standing Barbell Curls
Seated Concentration Curls
EZ Bar Curls

*Always Stretch Before Performing any exercises. And Yea I borrowed that picture!

I TRAIN JUST AS HARD AS YOU....MAYBE HARDER

AND IF I DON'T, COME PROVE ME WRONG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! The Key to this training sh*t is Consistency, Consistency and Patience. You Didn't gain 10-20lbs of weight overnight! So you DAMN sure ain't losing it that way either. You gotta bust your ass. and yea, its gonna hurt. Its gonna become boring, but the sweet reward at the end is like NO OTHER! This whole Fitness thing ain't sumn you do cuz you see your friend on it. It ain't sumn you do cuz you grabbed sum fitness mag or cuz you see everybody else doin it. This is SOMETHING THAT ONLY YOU GOTTA WANT! if you don't want it, don't expect to get the best out of it, because you wont put your best into it!

YEA, YOU GOTTA GET THOSE TOO!!!!!

Lets Face it, when it comes to Forearms, Unless your a Bodybuilder, You Probably dont specifically work them! But dont always rely on the fact that you use your arms to lift weights as a forearm exercise. Its not easy to find time to Isolate each muscle group especially when you are a beginner, Thats why you can add these to any leg, chest or back workout to still work that muscle group. Here are a few small workouts to get you started:

Dumbbell Wrist Curls: (Palms Up) Hold Dumbbells with palms facing up, Bend Your wrists towards Your Body.

Dumbbell Wrist Curls: (Palms Down) Take Dumbbells Hold them away from body with palms facing down, curl weight upwards.

Reverse Barbell Curls: (With or W/O Weight) Take A Barbell, Hold it out in front of you, work your wrists back towards your body.

Seated Cable Wrist Culrs: Sit near Cable, adjust weight accordingly, Use a Straight Bar, Curl The Weight using your wrists to focus on Forearms.

*Always Stretch Before Performing any Exercises.

INTENSIFY YOUR BICEP ROUTINE FOR MASS GAINS

Burn em out! HEAVY WEIGHT, then one last set of HIGH REPS is gonna give you the burn you been looking for, plus Bigger Guns and GREATER STRENGTH!

Concentration Curls: 12,12,12,25

Alternating Dumbbell Curls: 12,12,12,25

Hammer Curls: 12,12,12,15

One-Arm Cable Curls: 12,12,12,15

* Always Stretch Before Performing any exercise.

TRICEPS BLAST

DIPS: 15.15.15.15
REVERSE TRICEP PRESSDOWNS: 12,12,12,12
TRICEP PRESSDOWNS: 12,12,12,12
SKULL CRUSHERS: 12,12,12,12
OVERHEAD DUMBBELL EXTENSIONS: 10,10,10,10

*Always stretch before performing any exercise. choose a weight that is comfortable for you. Correct form is the key to success.

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PREPARING FOR EXERCISE IS INJURY PREVENTION

Stretching is essential to having a good workout, and most important, to not injure yourself. Stretching causes blood flow through the body and helps it warmup by loosening the joints and tension in the muscles. One thing That I was taught during my days of sports, was the importance of dynamic stretches. Dynamic stretches are more speed and momentum based movements geared towards a persons natural range of motion. Below are a few Examples of Dynamic Stretches.

DYNAMIC STRETCHING
Butt Kicks: ( Run except you move your feet towards your butt rapidly)

High Knee: (Sprint, Raising Knees High Past Your Waistline Throughout)

Back Pedal: (Jog Backwards, 20-30ft is Enough)

Frankenstein:( Almost Like Marching. Example: Raise Your Left Leg High as You Can while reaching out
 with Your right arm to touch the toes of your left leg as it reaches its high point while Keeping it Straight.
 Alternate left and right legs)

Knee Hug: While Walking forward, Bring Your Knee To your Chest and Hug it.

*These are just a few types of dynamic stretches. They can be done in your local gym, at home, even outside. Make sure to give yourself enough distance to get a stretch. 30ft should be enough.

WHAT ABOUT THE LEGS?

LEGS:
Leg Press: 15,15,15,15
Hack Squat: 12,12,12,12
Squat: 8,8,8,8
Seated Calf Raises: 15,15,15,15
Standing Calf Raises: 12,12,12,12
Lunges: 30 feet (4 sets)

*Always Stretch before performing any exercises.

YOU DONT HAVE TO RUN 5 MILES TO MAKE PROGRESS..

 When it comes to Cardio, like anything else opinions vary. I believe that this is crucial to burn fat, but how and when you do it are just as important as how much you do.Doing cardio doesn't always have to be boring. When I'm doing it I like to mix it up instead of the same routine. I found that I burn more by keeping my body moving at interval speeds (fast/slow) and if I do it in the Morning than I do if I am on the same machine for 45 minutes in the Evening. Below is a Sample of my Cardio workout:

CARDIO
Elliptical Machine: 2 Min (Warm-up)
Treadmill: 10 Min (5min Jog, 5 min Walk)
Bike: 10 Min (Alternate speed for 2 min periods)
Sauna: 10 Min (Cool down)


*Always stretch before performing any exercise.