Secrets of the Gym - Medicine Ball Push-Ups

March 4th, 2008 by Jarryd | Posted in Jarryd's blog, Secrets Of The Gym | No Comments »

weightstand

Medicine ball push-ups. A great tool in your toolbox to have. Not only will these increase your bench but will also help reduce the risk of injury, while increasing your balance and incorporating your stabilizer muscles.

I recommend a few sets of these before or after the bench. In doing so, you force your stabilizers to work extra hard, creating a better sense of balance in your other presses.

A lot of energy is wasted in presses just keeping a fluid steady motion. Targeting your week points will only make your normal lifts that much easier.

In addition, if you choose to, you could even replace your tricep workouts with a few sets of these since it places so much emphasis on them.

Here’s how I suggest you go about doing them:

  • Get a wide foot base. At first you’re going to be unsteady.
  • Place your palms face in on each side of the top of the ball.
  • Keep your elbows tucked into your sides.
  • In a slow controlled manner lower yourself down to the ball, pausing for one second at the bottom (the ball should be under your sternum).
  • Push yourself back up slowly.
  • Do this 8-12 reps. (do not go until failure! this could result in injury!)

    • As you become more comfortable you can experiment with using closer stances, and even balancing using one foot. This will put even more stress on your stabilizers and triceps.

    Lift smart.

    Muscle Building - It’s In The Mirrors

    March 2nd, 2008 by William | Posted in Muscle Building, William's blog | No Comments »

    weightstandHow often do you look at yourself in the mirror? Are you satisfied with what you see?

    Last month I was getting behind on my workouts. I had the flu and was then a little lazy getting back into the gym. A glance in the mirror after showering told me that something was not right. Dimming the lights did not help, nor did sucking in the gut. It was Damien in reverse.

    The image haunted me until I got back in there and did something about it. When I returned to my workout routine I was rewarded with a reflection that looked better day by day, until the old self was back.

    Of course, the mirror is good for more than just motivation. It is a great tool for assessing your current state of muscle development and visualizing the body you are aiming to build.

    As Arnold Schwarzenegger wrote, “It is your mirror that will be your most honest critic, if you allow it to be.”

    If you don’t have a full length mirror at home, I suggest you get one and use it daily to:

    • Motivate - Take a good look every day. The mirror does not lie.
    • Assess - Is your current routine working? The results are in front of you.
    • Prioritize - Decide what areas you need to focus on.
    • Visualize - Mold the reflection into your future body and remember it.
    • Plan - Design a workout routine to get the results you want.
    • Act - Go work out today and your new reflection will be smiling.

    Muscle building, it’s in the mirrors.

    See you at the gym.

    Weightlifting For Dummies

    February 24th, 2008 by William | Posted in Motivation, William's blog | 1 Comment »

    weightstandI was in the check-out line at the grocery store yesterday and saw a little booklet titled, “The Complete Idiot’s Guide To Prayer”. I believe no comment is my best politically correct action here.

    Anyway, it did get me thinking of how many “idiots” and “dummies” guides there are. I have no idea of the actual number, but I’m sure it is an astounding figure. After all, most of us are clueless in many areas. Common sense comes to mind with a few people I know.

    Seriously, the idiot guides do give us a chance to delve into matters that we would otherwise consider to be over our heads or just too much trouble. Yes, we are clueless and lazy. More of my friends faces are flashing before me.

    No, really seriously, I mean it. Dumbed down is the way to go. Simplicity is beautiful. Life is getting to be way too complex. That’s why we are so stressed out. We can’t get to home plate because someone has added extra bases. Lots of them.

    The day job is not just work, but questions, phone calls, pissed off customers, angry bosses. I forgot to bring lunch and I’m friggin broke! I am behind and will have to work the weekend, again.

    What can we do to survive the onslaught? The war, the economy, the bird flu. Where is the bird flu? If only I had some place to go where I could unwind and just focus on one simple thing that makes me feel good. What’s a dummy like me to do?

    Oh yeah. I almost forgot. Whew, I’m glad I remembered. See you at the gym.

    Celebrity Basketball - Are You Ready?

    February 17th, 2008 by William | Posted in Motivation, William's blog | No Comments »

    weightstandRecently I was channel surfing on TV and came upon a celebrity basketball game. At that moment they were announcing that Terrell Owens (the Dallas Cowboy receiver) had just been signed to the losing team and was about to enter the game

    This was obviously a mock situation as I believe the game was a charity event, but the game was happening and T.O. was about to play. They interviewed him and he said he had just gotten off the plane, but was ready to have some fun. That, to me, was worth watching.

    Meanwhile, I noticed one of the players already in the game was Floyd Mayweather Jr. (the world’s best pound for pound boxer). He was on the team ahead at that time, and was probably the main reason for their lead.

    The first thing that stood out was the ability of these athletes from other sports.

    Floyd Mayweather Jr. looked like he was in mid season form, demonstrating awesome basketball skills. I had to double check to see if it was maybe Gary Payton in disguise. His movement and coordination was quick and smooth. His pull-up jumper looked professional. Just plain sweet.

    Then T.O. came into the game, loping along with a big grin on his face. Naturally, he ran with ease. Soon he was in the corner and the ball was passed to him. With a defensive player in his face, he turned and smoothly nailed a three pointer as though he played every day. Just off the plane! How cool is that?

    Moments later, he was near the hoop as he received a pass and put it up for two all in one easy motion. Soon after, a flying reverse lay-up, in traffic, with a ton of spin. Wow!

    At first thought, it might seem natural that these guys are good at other sports. After all, they are world class athletes. But hey, have you ever seen Charles Barkley’s golf swing?

    The point I am getting at is that these are highly conditioned individuals. Their muscles are perfectly toned, their reflexes honed. Sure, they learned these skills at some point in their lives, but their fitness allowed them to perform at a high level.

    This can apply to you whether you are a pro or a Joe. Fitness will help you perform your best. If you are in the weight room and on the track during the week, then you are going to play better in your weekend softball game.

    If you strengthen your muscles and increase your endurance, any physical activity is going to be easier. That yard work or roof repair is not going to put you down for the next two weeks if your body is in shape. You get the idea.

    Of course, T.O. is still going to kick your butt at almost any sport. Mayweather will just kick your ass.

    See you at the gym.

    Build The Big Muscles

    January 27th, 2008 by William | Posted in Muscle Building, William's blog | No Comments »

    weightstandAre you getting to the weight room less than you want or is your time limited during each visit?

    Is it possible to build big muscles with a small schedule?

    If you don’t have much time in the gym there is no way you can give every muscle complete attention. It’s hard to give a full session to the big muscle groups and then follow up with specific routines to round out the smaller muscles.

    However, there is a way to get the job done.

    The secret: Build the big muscles and the small ones will follow.

    This is a simple concept that is easy to implement.

    For example, consider the bench press:

    We all know the bench builds the chest, and does a great job of it. Plus, it helps develop the triceps and shoulders. If you experiment with narrow and wide grips, you will feel pressure on different muscles.

    Yes, the bench press incorporates many muscles and muscle groups. I bet you can see where this is going, so let’s keep reinforcing the idea.

    You don’t have to spend much time on the smaller muscles if they have been working hard to support the big muscles. You can top them off with one specific exercise and be good to go.

    To continue with the bench press example:

    Adding wide grip dips to the workout will again work the chest, shoulders and triceps. Some Arnold presses for the shoulders and cable push downs for the triceps will round things out pretty well.

    Another example - the back muscles:

    If you perform pull-ups or bent over rows to strengthen the back, your biceps will be getting some work at the same time. A quick top up with some bicep curls will do nicely.

    Of course, we must give special consideration to the squat, dead-lift and clean-and-press, three exercises that incorporate the legs, back and various other muscles into every workout. Each deserves it’s own future article to fully cover the muscle building benefits it delivers.

    Remember, if you are limited in time, work the big muscles. The small ones will follow.

    See you at the gym.

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