Friday, March 28, 2014

SHOULDERS

The muscles in the shoulder that we will be focusing on are the anterior, middle and posterior deltoids. Your shoulders are incorporated into almost every upper body workout in some way, so you want to be sure to pay attention to them.  Building up your shoulders not only will increase your strength in other areas, but they also help to shape your physique in a major way.  Your shoulders are linked to your back, chest and arms,  increasing the size and definition of the shoulder muscles will make your arms and chest look bigger and help to define the back muscles and traps.
 
Front Lateral Raise

The front lateral raise is a very simple workout  and in my opinion one of the most effective.  Grab your dumbbells and hold them in front of your body with your palms facing in.  Then raise your hands-- keeping your arms straight-- to a horizontal position, be sure to keep your posture straight, you don't want to sway your body and end up using momentum to throw the weight up.


Figure 1 © Jordan Kinney
Figure 2 © Jordan Kinney















Light Weight
  • 4 sets 
  • 12-15 reps
  • 30 sec rest



Side Lateral Raise

Same concept as the front raise just out to the side instead.


Figure 4 © Jordan Kinney
Figure 3 © Jordan Kinney
















Light Weight
  • 4 sets
  • 12-15 reps
  • 30 sec rest

Dumbbell Shoulder Press

You can do the shoulder press standing or sitting, some people prefer to do them sitting in a chair or something with back support, this helps to maintain the proper upright posture needed.  If you are sitting be sure to keep your back upright, you don't want to start sliding or sinking in the chair as this will cause the movement to turn into  more of an incline chest press.

Figure 5 © Jordan Kinney

Figure 6 © Jordan Kinney















Medium Weight
  • 4 sets 
  • 10-12 reps
  • 40 sec rest



Upright Rows

Upright rows are a very effective exercise for the anterior and middle deltoids.  You can do this exercise with a cable machine, dumbbells or a straight bar/EZ bar.  You want to hold your weight against the front of your body, raise it straight up to about the top of your chest or your chin.  Depending on if you have any joint problems in your shoulder you can stop  with your elbows at an even horizontal level, otherwise you can bring your elbows as high as you can while maintaining your grip at chin/chest level.



Figure 7 © Jordan Kinney

Figure 8 © Jordan Kinney
















Light Weight
  • 4 sets
  • 12-15 reps
  • 30 sec rest


Medium Weight
  • 4 sets 
  • 8-10 reps
  • 40 sec rest



Military Press

Military press can be done with a bench bar, curl bar or the EZ bar.  You can vary the grip from a slightly wider than shoulder width, to a narrower inside grip.  You can either sit down or stand, keep your back straight  and bring the weight from your upper chest to a full extension over your head.


Figure 9 © Jordan Kinney

Figure 10 © Jordan Kinney















Light Weight
  • 4 sets
  • 12-15 reps
  • 30 sec rest


Medium Weight
  • 4 sets 
  • 8-10 reps
  • 30 sec rest



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TRICEPS


The triceps are a muscle group comprised of 3 different muscles, the long head, lateral head and the medial head.  If you want to build your arm size then don't make the mistake a lot of people do, which is focus on the biceps only; the triceps are the biggest muscles in your arm and are used in conjunction with other muscle groups in many upper body exercises. If you want to lift heavier weight as well in all areas of your upper body workout, triceps are key.

Remember to try to keep your elbows in (close to your body) as much as you can.  Keeping the elbows in helps to reduce recruiting from other muscle groups like your shoulders during your lift, isolation of the triceps and form is key to developing a well rounded muscle.


Dips/Weighted Dips


You can do Tricep Dips multiple ways, more than likely you will find a machine that will have two horizontal handles or bars jutting out, or you can do them off of a bench or chair, or even just on the ground.  However finding a machine with these horizontal bars will benefit you better as you get a larger range of motion and it is easier to focus on isolating the triceps. To do a weighted dip you can use a belt like the one shown below and clip the chain of the belt around a your desired extra weight.


 To do dips simply position the bars--if they are adjustable in width--to come to about your shoulder width. Then kick your elbows back and dip your body down to where your arms are at a 90 degree angle, then come back up.  You can dip down further but I wouldn't recommend it as it then engages your chest and shoulders more than your triceps. 
Figure 1© Jordan Kinney
Figure 2 © Jordan Kinney





  • 4 sets
  • 10-12 reps
  • 40 sec rest


Rope Pull Downs


These are done on a cable machine.  Grip each end of the rope and like the dips, starting position will be at a 90 degree angle.  Focus on pivoting only from your elbows, try not to lean to much forward as it will engage the chest.  Fully extend your arms and really squeeze the triceps at the bottom, then come back up to the starting position.



Figure 3 © Jordan Kinney
Figure 4 © Jordan Kinney












Light weight
  • 4 sets
  • 12-15 reps
  • 40 sec rest


Medium Weight
  • 4 sets
  • 10-12 reps
  • 40 sec rest


Close-grip Bench Press


Position your hands on the inner part of the bar and proceed to do a press.  Pretty much like the bench press, the close-grip bench press forces you to engage mostly your triceps with the narrow placement of your hands.  Remember to keep your elbows in close to your body.



Figure 5 © Jordan Kinney
Figure 6 © Jordan Kinney












Light weight
  • 3 sets
  • 12-15 reps
  • 30 sec rest
Medium Weight
  • 3 sets
  • 8-10 reps
  • 30 sec rest


French Curls AKA Skull Crushers!


These can be done with either a bar or free weights.  Lie down on a bench and hold your arms extended over your chest, then bring your hands down to a 90 degree angle (if using a bar your hands should be positioned above your forehead, if using free weights your hands will come down on each side of your head with a hammer or neutral grip).  Keeping your elbows in during this exercise works the triceps fantastically. If you're having trouble keeping form don't be afraid to lower the weight--form is more important than how much you lift.



Figure 7 © Jordan Kinney
Figure 8 © Jordan Kinney



Light/Medium Weight
  • 3 sets
  • 10 reps
  • 30 sec rest


Over-head Triceps Extension


These are very simple, grab your desired weight and hold it over your head with your hands cupping the end of the dumbbell.  Focus on keeping the elbows in and pivoting at the elbow joint to a 90 degree angle  then bring the weight back up,  you don't have to fully extend your arm on these.



Figure 9 © Jordan Kinney
Figure 10 © Jordan Kinney














Medium Weight
  • 3 sets
  • 10-12 reps
  • 40 sec rest


Heavy Weight
  • 3 sets
  • 5-8 reps
  • 40 sec rest



Resources
Workout of the Week. What Is The Most Effective Mass Building Tricep Workout? Bodybuilding.com 31 Jan 2006. Web. 22 March 2014.
Alex Stuart, Top 5 Exercises For Increasing Tricep Mass. MuscleandStrength.com, N.D. Web. 18 March 2014.
Marc Perry, Best Tricep Exercise To Build Muscle Mass. Builtlean.com, 23 Oct 2013. Web. 19 March 2014.
All images provided and owned by Jordan Kinney

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Thursday, March 20, 2014

This blog is meant to be an educational guide/tool for those who want to build muscle mass by working out at home or at the gym. I am not a certified trainer or professional athlete, however, anyone will be able to utilize this blog regardless of your level of experience.  We will cover one muscle group at a time to ensure that the best exercises and attention is paid to each group.

Mindset & Having a Partner
 Working out is just as much a mental battle as it is a physical one. I have heard so many people say they are too intimidated to go to the gym for fear of being stared at or judged by others.  We all are self-conscious of our bodies, fit or not, but we also have/had to start somewhere.  Odds are that people in the gym are more interested in meeting their personal goals than comparing body types and judging others.  The guy next to you curling 100lbs wasn't able to do that from day one, he had to conquer that voice in his head and build himself from the ground up. Never be afraid to ask for help or advice, you will be surprised to find that people love to share their knowledge and experience of what works for them with others.
A partner is a fantastic thing to have while working out.  Having someone you know with you not only helps you to relax but also is a good motivator.  Someone that relies on you to go to the gym with them, even when you are having an off day, helps you stick to your routine.  During your workouts, a partner allows you to push your body to new levels by challenging each other. If you're a competitive person, keep track of how many repetitions they are doing and try to beat them. You are more likely to push your body harder than if you were alone.  Your partner is also your spotter. Having a spotter allows you to push your physical barriers in a safer environment.  In the end, why do something alone when you don't have to. 

NEVER LIFT COLD!!!

Remember to stretch and warm up before starting your actual sets.  This will help to prevent injury to your muscles, tendons and joints.


BICEPS
To fully develop the bicep you need to target both heads of the muscle. You can do this by using variations to your grip and the angle of your arms. This set of exercises was comprised based on shared or similar exercises found in, (David Sandler, Jim Stoppani. Big Biceps Now!) and (Shannon Clark. The Best Bicep Exercises.).

Light, medium and heavy weight varies with each individuals strength. Typically light weight is something that brings your muscle to a very good burn on the 12th-15th rep, medium on the 10th-12th and heavy on the 5th-7th or 8th-10th.

Concentration Curls


Usually done while seated and with a lighter weight.  While seated press your elbow on your inner thigh and allow your arm to hang.  Then curl the weight bringing your arm across your chest. You will do one arm at a time, both arms resulting in one full set.

Figure 1 © Jordan Kinney
Figure 2 © Jordan Kinney

Light Weight 
  • 4 sets      
  • 12-15 reps      
  • 30 sec rest
Medium Weight
  • 4 sets
  • 10-12 reps
  • 30 sec rest

Incline Dumbbell Curl


Sitting on an incline eliminates the sway you would get when standing, putting maximum strain on the bicep.


Figure 3 © Jordan Kinney
Figure 4 © Jordan Kinney











Light to Medium Weight
  • 4 sets
  • 10-12 reps
  • 30-40 sec rest


Incline Hammer Curl


To do a Hammer Curl keep your palms facing inwards throughout the entire move. This also works out your forearms.


Figure 6 © Jordan Kinney
Figure 5 © Jordan Kinney










Medium Weight
  • 4 sets
  • 10-12 reps
  • 40 sec rest

Alternating Straight Arm Dumbbell Curl




Figure 8 © Jordan Kinney
Same as the incline dumbbell curl just standing instead.
Figure 7 © Jordan Kinney

Light to Medium Weight
  • 3 sets
  • 8-10 reps (each arm)
  • 30-40 sec rest


Barbell Curl


You can perform this with a straight bar, bench bar, or the EZ Bar.  The EZ bar has slants in it, showing you different grip widths you can perform and allows your hands and arms to sit at a more natural position.  Some also find it easier on the wrists and joints as it doesn't force you to turn your palms all the way up like a straight bar. 


Figure 10 © Jordan Kinney
Figure 9 © Jordan Kinney



Medium Weight
  • 3 sets
  • 8-10 reps
  • 40 sec rest

Heavy Weight
  • 3 sets
  • 5-7 Reps
  • 40 sec rest

Alternating Corkscrew Curl


Start with palms facing in, as you bring your hands up, twist your wrist to where your palms are facing up at the end of the contraction.



Figure 13 © Jordan Kinney

Figure 11 © Jordan Kinney

Figure 12 © Jordan Kinney

Medium Weight
  • 4 sets
  • 10-12 reps (Each arm)
  • 1 min rest



 A little about me: I love to workout as well as help others.  I wanted to be a personal trainer a few years back but my other passions led me down a different path.  However, this blog will hopefully be an educational and inspirational tool for others.  If I can help even one person be healthier and happier; mentally and physically through my blog, then it will have been a success.



Resources
David Sandler, Jim Stoppani. Big Biceps Now!, Muscle&Fitness. N.D. Web. 20 March 2014.

Shannon Clark. The Best Bicep Exercises, BodyBuilding.com. 26 March 2010. Web. 18 March 2014.

All images provided and owned by Jordan Kinney







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