Tagged: biceps

Work Your Strengths.

The most valuable tool in your fitness arsenal is motivation. One of the best ways to stay motivated is to see and feel results. The fastest way to see and feel results is through resistance training (weight lifting). I’ve already discussed in my blog that women need to lift weights more often and heavier than most do – that you won’t look like a muscle-bound German swim team member, and that you’ll burn more fat calories than cardio. So the beneficial reasons are clearly well stated and proven – now you just might need a little more help getting and staying motivated to keep pushing and pulling those heavy weights.

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Therefore, my advice today is to work your strengths. Everyone, every body type, has one or two muscle groups that are their strongest muscles and/or the ones they like to work the best. For me it’s my biceps and triceps. For you it might be your quads (thigh muscles), pecs (chest), or deltoids (shoulders). Regardless of which muscles they are, playing to your strengths will deliver quick results which in turn garner huge increases in your motivation to work harder.

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Despite having long thin arm muscles, I am unusually strong in my biceps and triceps and can lift way more than others my size. Therefore, my ego gets a huge boost which drives me to lift more, and I see quick growth (tone and definition) in my arms which makes me very driven to see more results.

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Back when my best friend and I were workout partners, she, who is five inches shorter than me, had huge arms (shorter muscles get larger quicker), but couldn’t curl as much as I. Conversely her chest was her strongest muscle group, and she could bench press twice as much as I could. Consequently she loved chest and back days, while I preferred arm days. But together we kept each other motivated. (Hint: there’s another tip if you missed it … workout out with a spouse or friend and keep each other accountable and motivated.)

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I guarantee each of you have one workout day or one body part is that is your favorite and that you can willingly (and enthusiastically) push yourself to do more with. I challenge you to do so, while not forgetting to push a little harder on your other muscle groups until all your workouts are challenging and enjoyable.

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Now go lift!

Isolation is Good.

N o one likes to be isolated – except for muscles! Isolating muscle groups when you work out can make a HUGE difference on the quality of your results and how quickly you achieve them.

Having a dance background (studied Ballet and Jazz from age 3-18), I have to remind myself that I have a skill many people at the gym lack. I understand isolations. Isolation is the ability to focus on only the muscle(s) needed for a particular movement. Dancers routinely run through a series of isolations in their morning warm ups to ensure that each muscle group is properly warmed and stretched prior to dancing.

Isolations is very important when it comes to resistance training as it will help you gain the most benefit from the least amount of lifting. But I have found that most people do not understand how to isolate their muscles. Therefore you see a lot over or under extension, swinging other body parts, and bad posture incorporated when people lift weights. This can cause injury, but more importantly it is an ineffective and inefficient way to work out. You’ll spend more time, often lifting heavier than you need to, and see less results. Who wants that?

So the next time you hit the weights, try the following the ideas. I’ll use a standard biceps curl as my example:

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1. Ascertain exactly what muscle group the exercise is designed to affect (i.e., curls=biceps).

2. Position yourself (whether sitting or standing) in a way that will allow the rest of your body to stay relatively still, and any secondary muscles needed will only contribute about 25% of the exertion. In other words though your forearms are utilized they should not carry the brunt of the weight, and your shoulders should stay out of it completely.

3. Perform the exercise (the curl) slowly and precisely, maintaining a consistent contraction of the biceps (a squeezing) as you lift, and a slight relaxing and stretching of the muscles on the lowering (lowering all the way down, not half way as many people do).

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4. Lift enough repetitions to exhaust the muscles and make them burn. If you start to swing your body or feel your shoulders pulling, or your forearms fatiguing, redirect your efforts back exclusively to the biceps (relax your hands, forearms and shoulders). Then do 5 more reps!

After 3-5 sets performed in this manner, you will have torn down and exhausted the muscles effectively, and now you can move on to another body part and do the same. Focusing on the quality of your form also helps you stay motivated as you will see more rapid results which always begets fresh enthusiasm to continue with your fitness goals.

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So take the time to watch your form and learn to isolate each muscle group. Your body will thank you!