GymBuddiez – Helpful Fitness Tips, Tools and Buddies in your AreaFind a local gym buddy

From Men’s Fitness

by Cameron McGarr, C.S.C.S.

Perform the workout three days a week for four weeks, resting at least one day between each session. On the weight exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels). For instance, if an exercise calls for 12 reps, choose a load that you estimate you can perform 15 reps with before having to stop (but complete only 12).

Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between sets. You’ll complete one set of exercise A and rest; then one set of B and rest again; and repeat until you’ve completed all sets for that pair. On your very first training day, perform only one set for each exercise. Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.

1 Front Squat

Sets: 2 – 3 Reps: 8 Rest: 60 sec.

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. That’s one rep.

2A Three-Point Dumbbell Row

Sets: 2 Reps: 12 (each arm) Rest: 30 sec

Grab a dumbbell in your left hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor [1], row the weight up to your chest [2]. Lower the dumbbell to return to the starting position. That’s one rep. Complete 8-10 reps with the left arm, and then switch sides.

2B Pushup

Sets: 2 Reps: 12 – 15 Rest: 30 sec.

Place your hands on the floor about shoulder-width apart and extend your legs straight behind you—your body should form a straight line from your heels to your head [1]. Lower your body until your torso is about one inch off the floor [2], and then push yourself back up. That’s one rep.

3A Single-Leg Bridge

Sets: 2 Reps: 12 Rest: 30 sec.

Lie on your back on the floor and bend one knee so that your foot is flat on the floor [1]. Keeping your opposite leg straight, push your foot into the floor, raising your hips until both thighs are in line with each other [2]. Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on one leg, and then switch legs and repeat.

3B Dumbbell Pullover

Sets: 2 Reps: 12 Rest: 30 sec.

Hold one dumbbell with both hands and lie back on a bench. Press the dumbbell straight over your face [1], and then lower your arms behind your head as far as you can [2]. Pull the dumbbell back to the starting position. That’s one rep.

4 Plank

Sets: 1 – 2 Reps: Hold for 60 sec. Rest: 60 sec.

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds. That’s one set.

From MSNBC.com Fit List

By Gregory Joujon-Roche

Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!

Well then it’s time to get moving. Any form of exercise will help — just get the ball rolling and go, go, go!

Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.

Here are some exercises that can help shape you up for your fun in the sun.

For the gals:

*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.

*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.

*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets.

For the guys:

*Shoulders. Buff up those shoulders with 4 triple sets consisting of the military press (10 reps), the lateral fly (15 reps) and controlled punching with dumbbells (use a weight you can hold for 100 reps).

*Obliques. Tighten the love-handle area with some side bridges. Start on the floor on your right side, leaning on your right elbow and forearm for support. Then lift your hips off the ground so your body is straight. Pull in your stomach and squeeze your buttocks. Hold for one minute and then switch sides.

*Calves. Bulk up your lower legs with calf raises. At the gym, you can add weights on the machine for extra resistance. Do 12 slow reps at a heavy weight, and then drop the weight in half and repeat.

And remember, when it comes to being beach-body-ready, attitude counts. So carry yourself with confidence and shine from within. It’s always the distinct extra something in a person’s spirit that makes the rest of us really take notice.

From MyFit.ca

Instructions:
Stand upright with your back and head straight.

Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps.

Then, without stopping, bring the bar all the way up on the descent stop half way until the bar is parallel with the floor. Do this for 7 reps.

Then, without stopping, do 7 full barbell curls

This is a great exercise to isolate the biceps. As an alternative, alternate arms.

From bodybuilding.com

Tips: Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your palms facing each other. Slowly curl the weight in your right hand out and up to shoulder level, while turning your wrist so that your thumb is on the outside. Squeeze your bicep at the top and then slowly lower the weight back down. You can also do this standing or by doing one arm at a time.

From amNY.com

By Daisy Carrington, amNewYork Deputy Features Editor
dcarrington@am-ny.com

Maintaining one’s health and beauty is a real time consuming process. Sure, we’d all love to cram in 10 hours of cardio, strength training and yoga a week, but to do so is daunting when you’re also trying to hold down a full time job.

“With our busy schedules, it’s hard to find the time to consistently stick to a workout routine,” acknowledges Crunch trainer Felix Deleon. To make our lives a little easier, Deleon has designed a workout that combines exercises, one that he believes, “will cut your workout time in half.”

1. Lunge with lateral raise

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Lunge forward with your right leg. Your right knee should be at a right angle. While in a lunge position, laterally raise your dumbbells to shoulder height, keeping your arms parallel to the floor. Return to starting position and repeat with your left leg. Do three sets of 10 on each leg.

2. Squat with overhead press

Stand with feet shoulder-width apart. Hold a pair of dumbbells out to the side with your elbows bent, so they are level with your ears. Squat down, keeping your back straight and not extending your knees past your toes. Stand and raise the dumbbells over your head. Return to the starting position. Do three sets of 10.

3. Lunge with bicep curl

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Lunge forward with your right leg. While in a lunge position, perform a bicep curl with both your arms. Remember to keep your elbows in towards your body. Return to starting position. Do three sets of ten on each leg.

4. Squat with front raise

Stand with feet shoulder-width apart. Hold a pair of dumbbells and let your arms hang by your side. Squat down and lift the dumbbells out in front of your body, keeping your arms straight and parallel to the floor. Return to starting position. Do three sets of 10.

From about.com

The following exercises show examples of exercises that target the triceps the muscles on the back of the arms. 

• Beginners: Choose 1 – 2 exercises, 1 set of 12 – 16 reps
• Intermediate-Advanced/Muscle Building: 3 – 5 exercises, 3 or more sets of 6 – 8 reps
• Intermediate-Advanced/Muscle Endurance: 2 – 3 exercises, 2-3 sets of 10 – 16 reps
• Use enough weight that you can ONLY complete the desired number of sets

Exercise	Variations
Kickbacks Hold weights in hands and bend over parallel to the floor, abs engaged. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down.
Tricep Extension Sit or stand and hold one dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps.
Tricep Press (a.k.a. Skull Crushers) Lie on a bench and hold a light barbell with hands shoulder-width apart, palms out. Bend elbows to 90 degrees, lowering the weight towards the head. Squeeze the triceps to push back to start.  You can also do this with dumbbells keeping the palms facing each other.
Tricep Dips Sit on a bench or ball (harder) with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. You can also do this on the floor with weights as shown.
Close-Grip Bench Press Lie on a bench and hold a barbell with a narrow grip, palms facing out. Lower the weight down towards the ribcage, bringing the elbows below the body. Squeeze the triceps to push the weight back up.
Close-Grip Pushups To target the triceps, perform pushups with the hands close together and next to the chest.  You can also do this on the ball or with one arm as shown.

From bodybuilding.com

By: David Robson

In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality, signify strength perhaps like no other body part. When someone asks, “flex a muscle” they do not want to see your calves. It is the biceps that are usually requested.

Also, the greatest professional bodybuilding champions are usually those who are known for tremendous biceps size and shape. From the Austrian Oak, Arnold Schwarzenegger, through to current Mr. Olympia, Ronnie Coleman, great champions usually possess great biceps.

The biceps grouping (anatomically known as the biceps brachii), of which there are two heads (the short head or outer biceps, and the long head, or inner) comprise the upper portion of the upper arm and are responsible for elbow flexion (moving the hand toward the shoulder), elbow supination (rotating the palm upwards), and shoulder flexion/transverse flexion.

Also associated with the biceps, although not part of their anatomical structure, are the brachialis and brachioradialis, muscles that are situated on the side of the arm between biceps and triceps, and connect the main bicep muscle to the forearm respectively.

Training the biceps will involve training these muscles also, as they allow for greater overall upper arm size, and the illusion of a larger biceps from top to bottom.

To become a bodybuilding champion, or just someone who would like to look great on the beach, training the biceps and associated muscles is a must. This article will provide an overview of the best exercises currently available, a full training program and tips to get the most from the methods presented.

The Best Biceps Exercises

Personal experience – through training numerous clients and myself – has shown me that certain biceps exercises are superior to others. The best biceps movements, collectively known as the “mass-builders,” are those that provide the greatest stimulus across both the long and the short heads.

Therefore, using the four exercises shown in this article – the standing barbell curl, one-arm preacher curl, incline dumbbell curl and hammer curl (in my experience, by far the best for building massive size) – will help you to achieve your size building goals at a faster rate.

Isolation exercises, such as various cable and machine movements, do have their place, especially as a contest approaches and one wants to etch more detail, or when a bodybuilder has sufficient mass and seeks to create more definition, but for building a good base of solid muscle they are largely unnecessary and it is best to stick with the basics initially to build the best foundation.

In addition to building great biceps size, the basic exercises will also create the type of shape your biceps will adopt (which is largely determined by genetics) as they will stimulate a greater cross-section of the muscle. Here are the best exercises, an explanation on how to perform them and they reasons why they are used.

1. Standing Bar Curls:

The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article), and seated with dumbbells.

Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.

To Perform:

o Hold bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an
inch from your sides.

o Curl weight towards the chest, while keeping the elbows and back fixed.

o Contact the biceps as the bar reaches the front of the chest.

o Resist weight as it slowly lowers to the floor for a full stretch.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

2. One-Arm Preacher Curls:

This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.

To Perform:

o Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow
firmly in place in an extended position on the bench.

o Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

3. Incline Dumbbell Curls:

Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.

To Perform:

o Lying back on an incline bench, hold two dumbbells with arms extended down and back.

o Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights
are raised.

o Slowly return to start position.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

4. Hammer Curls:

The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.

It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.

To Perform:

o With elbows fixed at the side of the body, place the palms in a neutral position (palms facing
one another).

o Curl the dumbbells up, the same way you would for a regular dumbbell curl.

o Lower dumbbells slowly and repeat.

Note: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Variation:

A hammer curl variation I have found to work well is the alternate version. Simply perform the movement as instructed, one arm at a time. This will allow for a greater focus to be placed on each brachialis muscle.

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

WebMD Feature from “Natural Health” Magazine

By Marianne McGinnis

These four a.m. exercises (two of which are done in bed) will warm your joints and energize your body.

What’s your first impulse when the alarm goes off on a frosty winter morning? To push the snooze button and duck back under the covers? If so—and if you’re late to work every morning because of it—try some wake-up moves instead. Designed by personal trainer Kathy Kaehler, these exercises improve your circulation and boost your energy. “The moves warm your joints and get your blood flowing, so you’ll feel alert and grounded all day long,” says Kaehler, former fitness expert for Today and author of Fit and Sexy for Life (Random House, 2007). Do this 15-minute routine regularly and you’ll also notice increased flexibility and strength—and fewer aches and pains.

Cat/Dog Stretch
Warms your back and abdominal muscles by gently extending and rounding your spine.

1. Get on your hands and knees on top of your bed—your head should be in line with your neck, and your back should be in a neutral position (neither sagging nor arching). Make sure your wrists are directly under your shoulders, fingers pointing forward, and your knees are directly under your hips.
2. Inhale and slightly arch your back, letting your belly relax toward the mattress while pulling your shoulders back and lifting your tailbone toward the ceiling. Gaze forward, like a playful puppy.
3. Exhale and round your back toward the ceiling while tucking your chin and pointing the crown of your head toward the mattress, like a stretching cat.

Do each move 10 times.

Butterfly Circle
Warms and stretches the muscles of your back, abdominals, shoulders, and neck.

1. Lie on your left side in bed and bend your knees so your legs form 90-degree angles with your torso. Extend your arms in front of you until they’re perpendicular to your torso.
2. Take a deep breath, then exhale and contract your abdominal muscles. Inhale, then exhale and keep your arms straight and your legs bent as you roll onto your back and point your arms and knees toward the ceiling.
3. Without pausing, continue to roll over to your right side and bring your arms and legs down to the mattress. Repeat the move on the opposite side.

Do 10 repetitions.

Bed Dip
Strengthens your shoulders, triceps, and abdominal muscles.

1. Sit on the edge of your bed with your back straight and both feet flat on the floor, hip-width apart. (If your bed is too high for your feet to reach the floor, do this move on a sturdy, heavy chair.) Rest your palms flat on the bed next to your thighs, fingertips facing forward.
2. Supporting yourself on your hands, walk your feet forward one to two feet. Then slide your hips off the mattress and support your body with your arms with your elbows slightly bent.
3. Bend your elbows and lower your body, knees slightly bent, until your arms form 90-degree angles. Keep your shoulders back and down, your chest lifted, and your hips near the bed. Hold for one second. Press into your palms and rise back to your starting position.

Do 10 repetitions, rest, then do 10 more repetitions.

Bedroom Wall Sit
Strengthens your thighs, butt, lower back, and abdominal muscles.

1. Stand with your back against a wall and walk your legs out so they’re about two feet from the wall, feet hip-width apart.
2. Keeping your back against the wall, bend your knees and slide down until your thighs are nearly parallel to the floor. Make sure your knees don’t extend past your toes. Hold for 10 seconds, then press your feet into the floor and slide back up to the starting position.

Repeat 2 more times.

From fitnessmagazine.com

1. Full T Push-Up
Targets shoulders, chest, arms, abs, obliques, thighs

Begin in full push-up position — wrists below shoulders, legs extended, toes tucked under, abs engaged. Lift your right arm toward the ceiling, rotating entire body to right; keep hips and legs stacked. Hold for 2 counts, then return to start. Do one push-up; repeat on left side. Do 10 reps per side.

2. Dive-Bomber Push-Up
Targets shoulders, chest, arms, abs, back, hamstrings

Start in downward-facing dog — hands slightly more than shoulder-width apart, hips lifted, heels reaching down. Glide chest forward and through arms, bringing it down between your hands and arching back toward ceiling; hover hips 2 to 3 inches off floor. Reverse, pressing into hands and bringing hips back up. Do 10 reps.

3. Staggered-Arm Push-Up
Targets shoulders, chest, arms, abs

Begin on hands and knees with hands about shoulder-width apart and left hand 4 to 6 inches in front of right hand (keep hands close to chest). Walk feet back until legs are fully extended, keeping abs firm. Do 10 push-ups, bending elbows to 90 degrees and bringing chest just above the floor. Switch hand positions, placing right hand 4 to 6 inches in front of left; repeat for 10 more reps.

4. T Push-Up with Leg Raise
Targets shoulders, chest, arms, abs, obliques, butt, thighs

Begin in full push-up position with legs extended, abs engaged and hips lifted. Raise right arm toward ceiling, rotating entire body to the right; at the same time, lift right leg. Hold for 3 counts, return to floor, then do a full push-up. Repeat on the opposite side. Do 10 reps.

5. Push-Up with Leg Lift
Targets shoulders, chest, arms, abs, butt, thighs

Begin in a full push-up position — wrists below shoulders, legs extended, toes tucked under, abs engaged. Lift right leg off the floor and bend elbows, lowering chest toward floor. Straighten arms and repeat, keeping leg lifted. Do 10 reps; switch legs and repeat

6. Plyo Push-Up
Targets shoulders, chest, arms, abs, butt

Begin in full push-up position with hands directly under your shoulders, legs extended, abs engaged. Do a push-up, bending elbows to 90 degrees. As you push back up to start, explosively lift both hands off the floor. Do 10 reps.