Bigger Stronger Arms

Toss your routine to the side for 30min. and FEEL the difference!

Start by warming up your arms with push-ups for 2 sets of 20 reps any style. Next follow the routine below as written out.

1. Barbell standing curl (full extension) 8x6x4 --- start at 70% Max - 80%-90%
2. Dumbbell skull crushers (laying on a flat surface) --- perform 2x30 @50% Max
3. Dumbbell hammer curls (seated leaning forward) --- the forward lean isolates the biceps and removes pressure from the shoulders. --- 12x8x6 --- start at 70% Max - 80%-90%
4. Barbell laying skull crushers (laying on a flat surface) --- 3x15 @60% Max

3 Exercises Every Pitcher should do

Baseball has 9 positions with each one requiring individual needs and expectations. As the pitcher your main objective is to lead the team in a manner similar to a quarterback in football. Pitchers are required to have tremendous power originating from the core and legs do to their pivotal role as the force factor. Many people think that pitchers should perform exercises such as the bench press or shoulder press due to the large strength gains in the chest and shoulders. However, the force required to release the ball is strictly molded by the strength and speed of the core, hips, and legs.

Here are 3 Exercises every baseball pitcher should be doing:

1. Barbell back squat (focus on quadriceps): This exercise is performed by having your legs shoulder width with your shoulders and toes slightly out to reduce pressure off of the knees. As most baseball pitchers are extremely tall, the downward phase will be reduced to decrease unwanted pressure on the hips and lower back. Make sure to go down right above 90 degrees and no lower.
2. Barbell lunge stationary (focuses on hips, gluteus, quadriceps and hamstrings): This exercise starts off with feet shoulder width. Pitchers specifically will face forward in with each repetition will bring their directing leg up and forward to a full lunge. It is critically to imitate the pitching format by having the knee high followed by a long forward stretch. Perform this routine in clockwise format to the 12, 3, and 6 o’clock. 
3. Barbell stiff legged dead lift (focuses on the calf, hamstrings and gluteus): Stand shoulder width while facing the barbell. Place small 2.5lb plates under your feet no further then the ball of your feet. Your feet should be arched with toes up throughout the entire exercise. It is critical to remember to keep your knees locked at all times and toes up. You will naturally feel a deep stretch pulling from behind the calf all the way up to your gluteus.

5x5 breaks any plateau

If you are stuck in a relentless effort towards pushing past a bench press mark or dead lift number, I got the answer. This routine works for anyone, regardless of your progression or strength. It does not matter if you are a bodybuilder, athlete or just an average Joe! The routine is simple and based of off percentages. First you need to perform your 1 repetition max to your best ability with the target exercise. Next you will take 90% of that number and perform your most powerful routine for 5x5.

If your primary goal is to break your incline bench press max then place this new 5x5 routine into your set up and watch instant results within 2 weeks. It is critical for you to make sure that your primary exercise is the one which you are performing the 5x5. You should also take note to complete 3 exercises to the specific areas and only train it once a week. It is to your advantage to perform the 5x5 first!

Sample routine

Goal: Break incline bench press mark 225lbs
Time Frame: 2 weeks

1. Warm-up: Incline Db Fly 2x30
2. Incline Bench Press 5x5 @ 90% 1repMax
3. Flat Bench Press 8x6x4
4. Db flat bench press 2x30

2 Leg Exercises you should be doing

1. Barbell Split Squat
• Line yourself up under the bar as if you are to perform a traditional back squat. Feet shoulder width with toes pointed slightly out in order to reduce tension on the knees. Place two 2inch plates a full lunge in front of you. Rep per rep you are going to lunge forward while stepping on the plate in front of you bring your back knee down to a full stretch then reset and continue with the opposite leg.
2. Dumbbell Hip Hinge
• This routine is similar to the stiff legged squat and good mornings. The main difference is the use of the Dumbbells instead of the barbells. Dumbbells will take away just about all of the pressure from your lower back and focus it on the legs and glutues. Key is to make sure that each repetition you are pushing your hips back as if "sticking your butt out" while allowing the dumbbells to come down lined up with the legs.

Small meals work

HINT!!! Small meals

This means that the only serving greater than a cup should be coming from your fruits and vegetables. If you are on a protein and weight gaining routine, you should also abide by these rules. You are however, able to increase your protein intake to equal size of fruits/vegetables. Please do not go overboard. Too many individuals think that they need a substantial amount of protein for their incredible workout. Truth is, you are not working out to an extent which requires extreme levels of protein. Unless you are an athlete or fit into that category, your protein intake should be .8grams per body weight.
If some of you are pushing the weights and tossing protein related supplements back like water and have yet to see real substantial results within 5 weeks then your nutritional routine needs work. Keep following for more TIPS & TRICKS on living healthy ;)

Target training

Target training is a personal development I have came up with. The entire basis of this program is for specification. Meaning that you will find exactly what you need here.
This is geared towards the individuals looking to tighten their obliques or those wanting to bring out their biceps femoris.
My goal is too help you work on SPECIFIC areas by using exercises that WORK.

sample routine for glutes:

1. Isolated Donkey kicks with bands 4X30sec

2. Wide stance Barbell squat. 20X12X8X6

3. Isolated reverse lunges 5X20

Enjoy!!!

Spend LESS get MORE

Stop and think about your average monthly payment withdrawn to your gym. Next think about what services your gym offers and which you are using. The average facility offers:

• Weight room
• Pool
• Sauna
• Basketball courts
• After school daycare
• Child watch center

Now that you have seen what your facility potentially offers, ask yourself are you spending X amount of money correctly. I know that 100% of my clients as well as my self did NOT need a gym. WHY? Most of us only went there 3 to 4 times a week for roughly 30min-60min. We did not have kids so did not need child watch or after school care. On top of that, if we did it would be an additional fee.
The average person pays $30/month in a gym for specific facility use. If this person wanted child watch, after school daycare and other services it would be with a supplemental fee. Some people have a gym membership for years and hardly go.
I urge everyone paying gym memberships to STOP and think about where there money is going. Next, add up what services you use. If it seems plausible to you, then by all means go for it. If not, there are other options: independent trainers, parks & outdoor facilities which are FREE.

3 Exercises for a Wider BACK

If you're performing four or more exercises for your back, please STOP! There is absolutely NO need to spend that much time on a single muscle. What you are actually doing is overtraining ie. Working backwards. If the next day you feel that great "burn" and "tightness" in your back it’s due to overtraining. I have always stressed to my clients and followers on the simple philosophy of TARGET training. Do what is needed and no more = lifelong results.

Here are 3 exercises that will spread your back!

These are in no particular order! The order depends on your individual goals...

· Wide grip pull-ups

(These are old school and have yet let us down! Make sure that you only rise to the bar and not above it or you will place too much stress on the contracting muscles which could lead to a muscle strain).

• Bent-over isolation barbell rows
•  (Keep these nice and slow focusing on the relaxation and contraction phases equally. Too many people perform this exercise rapidly. Please make sure to go slow and fully stretch on the way down. If you are doing it right, you should feel the latissimus dorsi poke out each and every repetition).
• · Dumbbell seated bent-over rows
• (these unlike any other exercise listed should be performed last and with emphasis towards high volume training).

Time zone

Forget about counting every single repetition. Instead grab a stop watch and go until your time is up. Trust me, you will not anticipate working this hard.
Here is the problem with counting repetitions. We naturally tend to anticipate what's next and in turn trigger out bodies to work at specific rates. Take for instance, you are performing squats for 20 repetitions. You will 9 times out of 10 make your body start at a slow and comfortable rate in order to save enough energy to finish the set.

By using your stop watch you have no idea when to stop. Your just waiting and praying for the clock to beep so that you can rest. 
Next time your at the gym or at home give it a try.

Sample routine ( use weight 50% max):

Db jump squats 3x30 sec
Db isolation lunges 2x60 sec
Db shoulder press standing 4x20 sec
BREAK
Db seated hammer curl 3x30 sec
Db standing upright row 2x60 sec
Db chest press 4x30 sec
BREAK
Db walking lunges 3x45 sec
Db flys 2x45 sec
Db seated row 4x20 sec

Have fun

Isolation = Leg Day

Leg days can be brutal and physical draining. Each and every set feels like the world is weighing down against you, you’re asking yourself “did I just run a thousand miles” because I’m sweating like a pig. Some of us love it and some you hate it! However, there is one simple basic theory behind anyone’s leg routine… You have to suck it up and do it.
I’m a huge fan of isolation and realistic results for all the average Joes, who can’t workout each and every day for 2 hours (sarcasm at its best). Please people don’t work out that long. Number 1. You’re not training for the Olympics. Number 2. Even physical activity degrades the body so only do what is simply necessary.

Let us get to work!

Isolation at its best

·       Warm-up

o   Wide stance body weight squats 2x60sec

o   Close stance body weight Jump squats 2x30sec

·       Work

o   Stiff legged deadlift 5:12x8x6x4x4

o   Incline Isolated lungs 3:30x30x30

·       Cool-down

o   Normal stance squat –while walking

First thing tomorrow morning!!!

• Stretch
• ·        1. Jump Squats 15x20x25x30
• ·        1. Dumbbell seated shoulder press: 20x20x20x20
• ·        2. 20 yard sprint (30sec on 30sec off = 5min total time)
• Take breaks during 30sec off
• ·        2. Dumbbell seated lateral raises: 30x30x30
• ·        3. Push-ups 10x30secBREAKx10x30secBREAKx10
• ·        3. Dumbbell seated reverse fly: 30x30x30
• Stretch

Keep it simple - In&Out

No one wants to workout for more than 30minutes. I do NOT! Do you?
Would you like to spend 45 minutes on the treadmill + 30 minutes lifting weights + 10 minutes doing stretching + 15minutes talking = 1hour and 40minutes!!! Trust me your probably reading this and going... "no thats wrong"... Trust me its not 95% of people who do go to gyms follow this routine. WHY??? Because the fitness trainers who work the floor tell them too! Crazy thing is these "fitness trainers" are not licensed they are 16year old school boys or part-time parents trying to make a book. The gym you go to pays them to B>S you!!! So that in return you will come more often and stay longer. Most gyms do not have licensed fitness floor staff (do not mistakes these for the personal trainers). People, unless you read a bio on the person than do NOT believe it.

Harder & Stronger ARMS

This isn't a 10second workout
You probably will not see results within a week
If you have the patience to wait for something good then keep reading. Everyone wants tone, tight, and rock hard arms. They are sexy during the summers when you are strolling through the beach in your two piece. They make you appear bigger and stronger than you, are when covered by a winter sweater.
Before trying this please throw away your old routine and try out something that WORKS!!!
Warm-up (arm stretches)

·        Db seated incline curls (when performing these make sure that you stretch your arm out all the way down and on the way up bring in your pinky towards your body) – 20x12x8x6

·        Db seated kicks backs (make sure that your are leaning all the way forward and basically laying on your knees. At the peak of the motion twist your palm so that it is facing towards the sky) – 15x15x15

·        Bb laying skull crusher (when performing these do NOT keep your arms in a straight line – instead lean them back a few degrees in order to reduce pressure on your elbow and emphasize the third head of your triceps) 8x8x6x20x20

·        Bb standing curls (make sure that you are going all the way down and all the way up. On the peak of the motion pull out your elbows about two inches to increase the pressure on your biceps instead of on the front-shoulder) 8x8x6x20x20

Plan ahead - Spend less time in the kitchen

Spend a few hours on Sunday to plan your weekly meals.

Meal option #1

Items needed:
Pack of bone less chicken breast
5 cucumbers
5 yellow squash
2 onions
2 packs of mushroom
Crock pot
Zip lock bags
Salt
Pepper
Buffalo sauce
Bbq sauce

Game plan:

Cut each chicken breast in half so you double your quantity and make each one about 4oz-20grams protein

Cut each cucumber, squash, onion and mushroom.

Put a chicken breast along with a handful in each zip lock bag.
Season each zip lock bag with your choice of salt and pepper, buffalo or bbq.

Label each bag buy its seasoning and give it a number and date. The bags should read (ex. Monday meal #1 bbq)

The day before your meal insert your designated food into the crock pot and place it on low for about 4-6 hours. Your meals will be ready on the go!

3x100 BREAKDOWN

25 push ups
25 toe touches
25 burpees
25 jumping jacks

BREAK

20 walking push ups
20 jump squats
20 bicycles
20 split jumps
20 second plank

BREAK

10 burpees
10 power squats
10 jump jack squats
10 superman push ups
10 suit case crunch
10 hip raises
10 staggered push ups
10 donkey kicks
10 jump squats
10 jumping knee tuck

DONE!!! 300 repetitions - 400 calories