Archive | April, 2017

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Dynamic warm up routine

Warm up your muscles with cover model Alexa Towersey’s favourite warm up sequence. Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses.

Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIPIf your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.Overhead Reverse Lunge x 10Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling.

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Dynamic warm up routine

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Calum Von Moger’s Armed And Ready Workout

Vital Stats

I’m not interested in looking like today’s bodybuilders. I prefer the classic physiques of guys like Arnold Schwarzenegger, Dave Draper, and Franco Columbu. They had incredible symmetry, great proportions, and amazing overall development. Those are guys I want to look like—but maybe just a little bit better.

In this workout, I’m going to hit arms with an old-school approach to help you build a set of Golden Age guns, from tall biceps peaks to dense, horseshoe triceps. We’re going to put on mass and carve out shape. Our goal isn’t just size. We’re going to build size, aesthetics, proportion, and balance.

I thrive on pushing myself to that next level—breaking past plateaus and goals I’ve set and adding on the reps. If I have it in me, I’ll keep going. You’re not going to grow if you don’t push yourself to the next level. If you want to see results, you have to kick up your training.

Integrate this workout into your program once or twice each week to keep your arms growing.

Calum von Moger’s “Armed And Ready” Workout
Watch The Video – 13:43

This workout is a simple, six-exercise breakdown: three exercises for your biceps and three exercises for your triceps. Start out with higher reps of 12-15 to warm the muscles up, and then taper your reps to the muscle-building range of 6-12 reps for 4-5 sets. Heavy weight and ample volume will ensure a killer pump.

I like to add mass with compound movements and carve with isolation exercises. Start with the compound moves—they’re the best way to work on the mass and the size of your arms—and finish with isolation exercises for detail, cuts, and that added pop.

Calum’s Pro Tips

Barbell Curl

I didn’t have a gym membership until I was 18 or 19 years old. All we had was a barbell, some weights, and some dumbbells. All I knew were barbell curls. Today, they’re still one of my favorite exercises.

I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance. There’s no isolation and no machine to rely on, which helps you develop core and overall strength.

“I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance.”

Preacher Curl

Concentrate on good form—elbows tight to the pad, no swinging, no momentum&Mdash;and a great stretch on the preacher curl. At the top of this isolation exercise, remember to squeeze your biceps as hard as possible for the ultimate pump.

Stay focused. Just going through the motion won’t get you the physiques of classic bodybuilding champs. Build your mind-muscle connection. Doing so will give you more control and a lasting pump you can feel.

Don’t be afraid to play around with your grip to help hit your biceps from different angles.

Concentration Curls

I like to finish my biceps with the concentration curl. It’s a great isolation exercise that will stretch your biceps and help build high peaks. I like to do them while standing for the added resistance.

When it comes to the concentration curl, contract with as much force as possible, but remember to control the eccentric (lowering) part of the movement. You never want to swing down or simply drop the dumbbell.

French Press (EZ-Bar Skullcrusher)

Keep your elbows as close to your body as possible, and keep them fixed once you get the weight up. I like to bring the bar to my forehead to get a bigger stretch out of my triceps. Explode on the way up and stay controlled on the way down.

French Press

Don’t always feel like you have to stick to a specific number of sets and reps. You may use any workout template as a guideline, but once in a while you have to break the rules and go beyond your “assigned number.” Challenge yourself and grow!

Seated Triceps Press

To really hammer the long head of your triceps, you need to get your arms over your head. Maintain control as you lower the dumbbell behind your head, go down as far as you can to get a really good stretch, and extend all the way at the top. You want the last few reps on your final set to leave you completely gassed.

Dip

Dips are a great finishing exercise. Your triceps are already fatigued, and dips give them that extra, final push. Increase the intensity as needed by increasing the rep count and limiting your rest period.

Attack as many reps as you possibly can, no matter how tired you are.

Calum’s Golden Rule

Not sure if you’re training arms hard enough? Take this test: At the end of your workout, try and touch your shoulders. If your biceps are so pumped up you can’t reach them, you’ve done your job well. If you easily get a hand on each deltoid, you need to keep pushing.

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Calum Von Moger’s Armed And Ready Workout

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The Upgraded Get-Big Legs Workout

OUR ADVICE

By using a 5×5 rep scheme with squats—the key mass builder in your routine—you’ll be completing nearly the same number of reps as your old workout, but you’ll go heavier to stimulate more muscle growth. Romanian deads and walking lunges team up to provide for more volume and better overall leg development than simply relying on the leg press. Move leg extensions and leg curls to the end in an effort to finish off those muscle fibers.

FORM CHECK

Lunge forward so your front leg is parallel to the ground and your rear knee just about touches the floor.

Submit your workout for review here

SEE ALSO: The Best Leg-Building Workout Program

TOM’S OLD WORKOUTM&F Rating: C+

EXERCISE 1

BACK SQUATYou’ll need: Barbell, Squat RackHow to

Back Squat thumbnail
3sets
10reps
rest

EXERCISE 2

LEG PRESS

3sets
10reps
rest

EXERCISE 3

LEG EXTENSION

3sets
10reps
rest

EXERCISE 4

LEG CURLHow to

3sets
10reps
rest

TOM’S NEW WORKOUT

EXERCISE 1

BACK SQUATYou’ll need: Barbell, Squat RackHow to

Back Squat thumbnail
5sets
5reps
rest

EXERCISE 2

ROMANIAN DEADLIFT

3sets
8reps
rest

EXERCISE 3

DUMBBELL WALKING LUNGE

4sets
8reps
rest

EXERCISE 4

LEG EXTENSION

3sets
10reps
rest

EXERCISE 5

LEG CURLHow to

sets
10reps

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The Upgraded Get-Big Legs Workout

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The Secret to Balancing Strength Training and Cardio

“Contrary to what’s been preached in the past, lifting and running complement each other quite well,” says Jay Dicharry, P.T., director of the REP lab in Bend, OR.

In fact, lifting on the same day as running can improve your running results. But that requires a lot of time. So try to schedule your workouts so they don’t clash. “Peak soreness from weightlifting happens about 24 to 48 hours following your strength session,” notes Dicharry.

To balance both, keep hard runs 48 hours apart from hard gym sessions so you can give it your all during the run, he adds. If you still want to run the day or two after your leg day, keep it light—doing an easy run can actually promote active recovery.

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The Secret to Balancing Strength Training and Cardio

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Fitness fanatics warned of health risks

A Hamilton-based fitness expert has warned exercise fanatics may be risking their health, if not their lives, from their obsessions with working out.

Waikato University clinical psychologist Jo Thakker’s words of caution come just over a year after 17-year-old Joshua Tanuvasa died while working out at the Les Mills Gym in Hamilton.

While his death last year on September 24 is still before the coroner, Thakker said she was worried others might also come to his fate by taking their passion too far.

There are 31 gyms listed in the Yellow Pages in Hamilton – and this number continues to grow as people turn to exercise as a way to slim down or bulk up.

Thakker said some were taking exercise too far and displaying disorder-like behaviours. She had seen several cases where young men were using supplements and then exercising excessively, some to the point of hospitalisation.

“They’re willing to risk their lives to look a certain way.”

While excessive exercise was not a recognised diagnostic category, it was an aspect of a range of eating disorders, Thakker said.

Ali Alkadhi, 26, has just competed in the National Association of Body Builders New Zealand nationals.

His rigorous training regime had been “taxing” on both his body and his mind, he said. “Each week, the calories would be reduced and cardio would be added, and as you lose body fat, your mind starts to play tricks on you,” he said.

“I lost my desire for everything. All I could think of was food.”

Alkadhi said he believed all bodybuilders had some form of obsessive compulsive disorder, as they scrutinised every inch of their body to achieve perfection.

But the mental health factor is not the only problem facing keen gym-goers.

Over-exercising can lead to injury, fatigue and your results may even go backwards. Personal trainer and nutritionist Jake Campus said that in the 10 years he had been involved in the fitness industry, he had seen many cases of people pushing themselves too hard.

It was a case of excitement about training and striving too hard to reach their goals that saw most of them getting addicted, he said.

Campus believed about 20% of gym-goers would fall into the overtraining category. This became a problem when people’s bodies were not accustomed to their workouts, which led to overuse injuries and fatigue.

First Place Fitness personal trainer Michael Briggs also saw overtraining frequently.

Briggs said he believed almost everyone who trained went though a period where they pushed themselves too hard, and part of his job was reining them back in.

“You never tell yourself that you are overtraining; someone has to tell you.

“I think the health risks of not exercising are far greater than the risks of exercising. Exercise should be part of a balanced lifestyle,” he said.

While injury was the most common danger of training too much, there were more serious things such as the potentially fatal condition rhabdomyolysis. This is a serious renal condition which is characterised by muscle cell breakdown.

As a consequence myoglobin (an oxygen transport protein) leaks into the urine, which causes problems with the kidneys.

If you or someone you know needs help with an eating disorder, contact Eating Disorders Association of New Zealand on 09 522 2679.

Copyright © 2017, Television New Zealand Limited. Breaking and Daily News, Sport & Weather | TV ONE, TV2 | Ondemand

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Fitness fanatics warned of health risks

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How To Hip Hinge For Ultimate Performance!

Name: Todd Bumgardner, MS, CSCS

I can’t recall how many times I’ve heard Ronnie Coleman’s classic line echo around the weight room: “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weight.” I’d say the over/under is around a thousand. And the reason is because he’s pretty much right.

Ronnie shouted out the quote when he was about to step under a loaded bar for the squat, but for me, the line especially rings true for the deadlift. This is why I created my twist on Ronnie’s famous line: “Everybody wants to deadlift, but nobody wants to hip hinge correctly.” I find that saying that in my Ronnie voice helps it resonate more powerfully with clients.

Here’s the thing: The deadlift gets overanalyzed by most lifters, which leads to butchered execution. The answer isn’t to memorize every cue that ever helped a pro powerlifter and then try to remember them all when you stand on the platform. The answer, quite simply, is to master the hip hinge first, and then build your deadlift around that strength.

Spend some quality time fortifying your hip hinge—both when you’re starting out and when you’re more advanced—and you’ll spare your back and build a powerful set of hips and legs that will help you in every other lower-body movement. And you’d better believe it’ll help you lift some heavy-ass weight, too.

The Hip Hinge:

It sounds like something your grandma wears to get out of the bath tub, but the hip hinge is actually an important fundamental human movement that everyone should master. The squat may be the so-called “king of lifts,” but the hinge is perhaps more important in the long-term performance and functionality of everyone from elite athletes to physical therapy patients, elderly people seeking more functionality, and every gym-goer in between.

 

Barbell Deadlift

In actual practice, hip hinging means moving the hips through a complete flexion (closing) to extension (opening) cycle, while limiting movement at other joints. It’s a precursor to all lower-body movements, but specifically the deadlift, squat, and most Olympic lifts. Hip hinge mastery isn’t optional to move well with heavy loads—it’s necessary.

Nevertheless, while most people can picture a squat, many have trouble imagining a hip hinge in their mind. So to start, picture a door hinge. The joint in the middle rotates while the side brackets remain rigid. This, in a nutshell, is how hip hinging works. The torso is braced and held rigid on the north side of the hips. Below the border, there’s a relatively stiff lower-body guided by hamstring tension. The only dramatic movement is at the hips.

Hammering Home the Hinge

There are a number of problems that can get in the way of a good hip hinge. Some folks simply have poor hip mobility, which can be caused by a congregation of factors including poor core stability and inflexible hamstrings. Hip capsules can also suffer from excessive tightness.

Meager hip mobility reduces the ability to solidify the hinge and causes the spine and knees to compensate for the lack of movement, which is inefficient and potentially injurious. If your immobility is the real hurdle, a solution beyond the scope of this article is necessary.

However, apart from the raw material issues just mentioned, most trainees are simply never taught how to hinge and need instruction with sound cues. They fail to hinge properly because they can’t understand how to separate movement in the spine from movement in the hips. If that’s the case for you, try these drills to teach spinal awareness; send your butt in the right direction.

1 Cat-camel drill

The cat-camel drill, as taught by Dr. Andreo Spina and his Functional Range Conditioning system, is your starting point.

The key of the drill is to move each spinal segment separately, creating a strong connection between your brain and the peripheral nerves that create spatial awareness. It’s the most effective technique I use to teach the difference between the spine and hips.

Any trainee, regardless of how advanced they are, can benefit from the cat-camel drill.

Cat-Camel Drill
Watch The Video – 00:26

2 Kneeling hip hinge with PVC

After building basic spine and hip awareness, it’s time to begin building the hinge from the ground up with the kneeling hip hinge. Kneeling reduces the amount of moving parts, allowing for an increased focus on torso rigidity and hip movement. The PVC pipe teaches what a neutral spine feels like and how to maintain it.

Kneeling Hip Hinge
Watch The Video – 00:31

3 Standing hip hinge with PVC

Once you’ve got the floor version down, take the kneeling hip hinge to your feet. The wall gives you a marker to hit and measures progress. When you master driving the hips back, step away from the wall and do it in free space. When you master the hip hinge in free space, remove the PVC and maintain a neutral spine.

Standing Hip Hinge
Watch The Video – 00:25

4 Belly swing

Now it’s time to add tension. This exercise comes from legendary strength and track coach Dan John, who calls it the “Bulgarian goat belly swing,” a noble name for an honorable exercise.

You can perform it with a kettlebell, dumbbell, sandbag, or weight plate. Start by taking a deep belly breath, and follow that by bracing your abdominals tightly. When you’re tight, pull the weight firmly into your braced abs. The result is a strong upper back and lat contraction teeming with deadlift power. Then push the hips back like in the butt-to-wall.

Belly Swing
Watch The Video – 00:18

Hip Hinge Programming

All lifters, from steadfast iron devotees to people newly baptized by barbells, can benefit from remedial hinge work. An advanced lifter might not need the same proportion of drill work, but they ignore it at their peril.

This basic template will help you formulate proper hinge form and will get you moving in the right direction with solid back tension, grace, and power. Weight room vets can do well by using this as part of a warm-up or as an off-day recovery method. Newbies should use this in the place of deadlift training until their hinge is strong and confident.

Just remember: Happy hinge, happy deadlift, and happy back.

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Slay The Dragon: 3 Strength Training Myths Exposed!

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About The Author

Todd Bumgardner works as a strength and conditioning coach and manual therapist at Ranfone Training Systems in Hamden, Connecticut.

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How To Hip Hinge For Ultimate Performance!

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Pick ’n’ mix Pilates moves

Get your best body ever with these pick ’n’ mix Pilates moves tailored to your natural shape

While there are no specific exercises that should or shouldn’t be performed depending on whether you have an apple, pear, hourglass or athletic figure, there certainly are some that can help to make your workouts more effective.

‘Pilates can really help you to focus on specific exercises in order to enhance your particular shape,’ says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com). ‘All bodies are different and it pays to know what works for you.’

That’s not to say all women with the same body shape have the same goals, but certain moves can help apple shapes to define their curves, for example, and athletic figures to focus on their glutes. What’s more, everyone can benefit from the postural power of Pilates! ‘Pilates is great for sculpting as it focuses on the stabilising muscles deep in the body,’ Nadine adds. ‘This allows each muscle and joint to work with minimal stress and maximum effort in order to increase strength, flexibility and length.’ The workout as a whole is suitable for all body types, but if you’re short on time, just pick the exercises for your body type.

How to do it

Complete the allotted reps and sets of each exercise before moving on to the next. Perform these exercises in the order they appear.

1. Toe taps

Best for: apple, pear, hourglass

Areas trained: stomach, core, hips

Technique

Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.

Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.

Inhale to return the leg to start position and change sides.

Alternate legs repeating 10-12 reps on each side, bring feet to the floor to rest. Repeat for 2 sets.

2. Criss-cross

Best for: apple, hourglass, athletic, pear

Areas trained: core, sides

Technique

Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.

Inhale as you twist your ribcage to the left and extend your right leg forward.

Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.

Do 6 twists alternating sides. Do 3 sets in total.

3. Glute bridge

Best for: hourglass, athletic

Areas trained: core, bottom, hips, lower back

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Your shape sessions: Oblique Exercises

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