Category: Exercise

Training at home is a preferred option for some and getting the right equipment is important in terms of cost, space and personal goals.  Dumbbells are a smart option and can definitely help you reach your goals of more strength and muscle.  Dumbbells can either be a set weight (what you normally get at gyms) or adjustable (either with traditional plates or custom designs that allow you to add and remove resistance easily).  These adjustable sets are perfect for home as they take up minimal space and cost a lot less than buying a whole set of dumbbells (Power block and Ironmaster quick lock dumbbells are two versions that appear to be good value).

Dumbbells have all the benefits of barbell training however they have one major advantage over a barbell. When you use a barbell the dominant side will usually do more work than the weaker side causing further imbalance in terms of strength and muscle gains. Dumbbells force both sides to work equally, creating a more balanced and symmetrical physique.  In some cases people are stronger using dumbbells than barbells.  One exercise that comes to mind is the one arm dumbbell row; most beginners’ can you use more weight in this exercise compared to the barbell row as there is less stress on the lower back.  Another great benefit with dumbbells is that they are far safer to use when you train by yourself at home (dumbbell bench press vs. barbell bench press is a good example).

So can you train the whole body with dumbbells?  Yes you can; here are some exercises you can use for the whole body.  These can all be seen on exrx.net.  The only other thing you need is an adjustable incline/decline bench and you’re away!

 Calves

DB*(dumbbell) Calf raises, one legged DB calf raises, DB seated calf raises (rest dumbbells on upper legs close to knee)

Hamstrings/ Glutes

DB leg curls (dumbbell goes between feet and can be done on a flat bench or an inclined slant board).  DB, “almost”, stiff legged deadlift.

Quads/ Hams/ Glutes

DB squat (different stances), DB one legged squat, DB Lunge, DB side lunge, DB walking lunge, DB step ups, DB sissy squat.

Abdominals  

Add a DB for extra resistance on crunches.  If you have plate adjustable dumbbells you can do an exercise I call roll outs (put 2 small plates on either side of the dumbbell and place hands on the remaining handle showing.  Get in a press up position on your knees, holding the dumbbell allow your arms to move forward (and dumbbell to roll forward) while you brace your abdominals and keep your body straight.  Once you have gone as far as you can go (without collapsing flat on the floor) return to the start position in a controlled fashion; repeat as many times as you can.

Back

One arm DB rows (different grips: palms forward, back and facing the body), two arm DB rows, DB Pullovers, DB bent over raise, DB deadlift.

Chest

DB bench press (Incline, flat, decline), DB fly (Incline, flat, decline).

Shoulders

DB press (one arm, two arm, alternating, Arnold press), DB side raise, DB front raise, DB upright row (one arm or two), DB bent over raise, DB shrug (standing or seated or done facing the pad of a bench set at an angle of around 60-70 degrees.

Triceps

One or two arm DB triceps extension (seated or done on an incline, flat or decline bench), DB pullover (with more emphasis on flexing at the elbow on shoulder flexion and extension at elbow during shoulder extension), DB kick back.

Biceps

DB curls (palms supinated (palms up), semi-supinated (hammer curl), pronated (reverse curl), DB concentration curl, DB preacher curl, DB spider curl (using the more vertical side of the preacher bench).  Incline DB curls.

Forearms

DB standing wrist curls which can be done with both arms at the same time.  From this position flex the wrist towards the forearm and repeat till failure (make sure you keep elbow extended throughout).   DB Bench wrist curl:  This is just like the traditional exercise where your forearm is on the bench except you do not perform the stretch position.  Your forearm and palm start off in line and you flex the hand towards the elbow joint and back to the start.  No going past parallel to the floor with your hand at the beginning and end of the movement.

Although this is not an exhaustive list of exercises you can see dumbbells are a smart tool for increasing muscle size and strength! They are safe, cost effective and space efficient.   So if you are thinking about training at home grab a set of dumbbells, set some goals and go for it!

 

Imagine you have gone to the gym, excited with a plan of what you are going to do.  You warm up and you feel good, focused and ready to rumble.  You begin training and all the usual distractions like other gym members and music become a distant blur to you. You are totally focused on achieving your goals and feeling the muscles work against the resistance.  Before you know it your muscles are pumped, aching and your workout is over!  You just had an amazing workout- (where did the time go?).  You were just in the zone!  Wouldn’t it be great if every workout you did was like that!  Achieving optimum activation levels or being “in the zone” mentally and physically (It can be a spiritual experience as well) is an important part of improving muscle gains. Here are some ideas on how to achieve this optimum mind/body state on a more consistent basis.

Know what level of activation you are before training.

Here are the three categories of activation and their signs and symptoms:

(Signs and symptoms taken from the Australian Sport Commission)

• Over-activated — cold and clammy hands, need to urinate regularly, sweating, negative self-talk, increased muscle tension, butterflies in stomach, nausea, dry mouth, fidgeting, difficulty sleeping, inability to concentrate, tensing wrong muscles, consistently under-performing in the gym
• Optimal activation — total immersion in the activity, feeling in complete control, inner calm, energised, heightened awareness, in the moment, confident.
• Under-activated — lack of enthusiasm, moving slowly, mind wandering (that is, easily distracted), lack of concern about performance, heavy/lethargic feeling.

Knowing where you are, activation wise, and where you need to get to in terms of your unique optimum level of activation is important, some people need to be more or less pumped up than others.  If you are either under or over activated you can use some of these ideas below to get you in the zone.

Ideas to decrease activation

• Breathing: breathe in through the nose for a count of 4 and breath out the mouth for a count of 8. Breathe and “fill the belly” as opposed to shallow chest breathing.
• Muscle relaxation: When you breathe in tense a group of muscles then when you breathe out relax them and keep them relaxed.  Perform this for other areas of your body until all muscles have been relaxed in this way.
• Listen to relaxing music
• Meditation:  I like to use this when I have had a stressful day- I focus in on my breathing and count each breathe (usually to 10).  Some people use a number, others an image in their mind.
• Warm up:  Make sure your warm up is controlled and you begin the process of focusing in on your training goals in a calm and focussed manner.
• Attitude: Have the attitude that when you go to the gym you forget about all other issues/ worries that you might have and leave them at the door so you can get in the right frame of mind.

Ideas to increase activation

• Increased breathing rate: A vigorous warm up will get the heart and lungs pumping.
• Verbal cues (Ronnie Coleman is a classic” Light weight” or Ain’t nothin but a peanut” or “Yeah Buddy”) are all sayings to help him get in the zone.
• Positive self-talk: “ I am going to lift this weight 10 times no matter what!”
• Listening to upbeat music
• Have Attitude:  Attack the weights, dominate them!
• Using imagery (think Arnold when he envisioned his biceps to be as big as mountains) or imagine yourself repping with a weight you normally couldn’t handle and doing it easily.
• Boost self-esteem: Convince yourself that you are awesome! (Probably keep this activity to yourself) tell yourself that you are the greatest and you can achieve or do anything. It is amazing how this can boost self esteem and put you in a head space that allows optimum activation levels to occur more easily.

Other ideas to achieve optimal activation levels.

Have goals:  The easiest way for me to get in the zone is to start off the workout looking at my training diary and looking at my goals for the session.  You need a plan so that you don’t waste any time and get straight down to business.

Time you train:  If it is at all possible, train when there are less people at the gym.  There are fewer distractions and no queues for equipment.

Avoid chit chat:  Nothing worse when you are having a great workout and someone wants to talk to you.  I make it a point to be polite and say hello, but I never get involved in a discussion during a workout.  Don’t let them stop you, just start your next set, they will get the picture. You could also wear an i-pod (doesn’t even have to be on) so that you are left to your own devices.

Avoid overtraining:  Sometimes no matter what you do you can’t get in the right head space. A good reason for that is that you may be suffering from overtraining.  Have a couple of days off and come back fresh!

Training partner:  Sometimes a good training partner can help get you in the zone.  I personally have found it much easier by myself, but you have to do what works for you.

Exercise selection, range of motion, density training:  These can have an impact on how easy you get into the zone.  I know that when I perform certain exercises with either a full or partial range of motion (depends on muscle group being trained) I feel it solely in the muscles I want to work allowing me to focus 100% on them.  Also density training systems like Hany Rambods’ FST- 7 training, Charles Poliquins’ volume training: 10 x 10 or Vince Girondas’ 8 x 8 allows you to focus in on the muscle and achieve huge pumps with little chance of distraction between sets (rest periods are short and you are using the same equipment).

Nutrition:  Make sure you have adequate fuel in the tank to get you through the workout.  It is also imperative that you are sufficiently hydrated as being slightly dehydrated can affect mental and physical performance by up to 20%!

Supplements:  The best supplements I have tried for getting in the zone and having a strong mind muscle connection are nitric oxide supplements (Amazing!).  I have found really good results with glutamine too.  Good old coffee can get you focussed pretty fast as well.

Achieving optimum activation levels or being “in the zone” is integral to gaining muscle.  So what are you waiting for, apply these ideas, get to the gym and get in the ZONE!

 

 

 

Your last week of prep before a show is a crucial time that can have a huge impact on the final package you present onstage!

Here are a few things you should consider:

 If you are new to the sport get someone with experience to guide you.

 When you first compete you definitely need someone to guide you through the whole pre-contest process from 3-4 months out, not just the last week. Be selective and make sure you choose the right person for you!  I personally think they should be:

Suitably qualified

Had competition experience

A resume of clients they have worked with in the past and present with references for you to check.

Have a genuine caring for your well-being and goals.

A motivator

Willing to give you honest feed back on progress and a realistic expectation of how you will go in the competition.

Willing to give you the knowledge to become more independent for your future shows.

Someone you trust and can rely upon to be there when needed!

Staying focused and sticking to your pre-contest nutrition plan

It has been working for you to this point so why change too much?

Remember you have just done all the hard work and dieted for the last 12-16 weeks so stick to the programme!  I change very little in relation to my diet the last week before comp day.  My main modifications are that I increase my water intake on Monday to around 5 litres and maintain this till Thursday.   Friday I drop to around 3-4 litres and drink whenever thirsty on Saturday.  I also maintain sodium levels to the same level as the off-season and reduce them slightly on Friday night.  Both these strategies allow me to remove any excess water from under my skin while keeping my muscles full.   I also use the mirror as a guide; if I look flat or need to tighten up a fraction more I adjust my carbohydrate intake with more or less vegetables like broccoli, pumpkin, green beans and carrots.

Listening to other people’s advice

It is amazing what pearls of wisdom people throw at you right at the last minute before a show.  Stay focussed on your plan, but still have an open mind, listen (Even write it down for further consideration for the next show), but try to avoid implementing anything completely new or trying too many different ideas at once as it can play havoc with the mind and the body.  (Plus you never know exactly what helped or hindered your physique on stage).

Making sure you adjust your training so you are properly rested for the contest day.

Again this is very specific to the individual and the type of diet they are following.  For the nationals I trained my legs the Saturday beforehand and gave them a whole weeks rest while I trained Chest /Back on Monday and Shoulders/Arms on Wednesday.  I have noticed that my legs consistently look harder and fuller 4-5 days after training my legs so next competition I will train legs on Monday and upper body workout on Wednesday.  I try to train as heavy and intensely as possible in these sessions but with half the workload. This allows me to mentally feel like I have done enough and physically I have recovered for Saturday so I can get stuck in during the pre-stage pump up sessions.

Keeping a log of what you do for training, dieting and how you look.

 You need to keep a diary if you want to keep making progress on a regular basis each year.  If it is written down you know exactly what’s working and what isn’t.  You can analyse the data to see what can be fine tuned to make you a better athlete.  In the past I have left it to memory and realised after the show that I hadn’t done something that had helped me look a certain way in previous shows.  Here was my last week from my diary:

Training

Saturday 3 October                Total workout = 29 minutes                Weight: 63.2kg

Legs 

Exercise                                  Weight             Reps

1. RP* Leg curl                           8p                    9, 4, 3 + x-reps
2. RP Stiff dead-lift                      90kg                10,10
3. RP Leg Press                          330kg              21, 10
4. RP Hack calf-raise (5)            180kg              15,14,12,11,11
5. RP Calf raise                           stack +40kg    16,13,10
6. RP Barbell Forearm curl         60kg                15, 11, 10 + 20 sec hold

 RP*=rest-pause / Supplements before training:  Plasmajet 5 caps (2 hours before) & 15g glutamine.  After training: 24 g whey isolate, Vitamin C, mineral supplement and 5 g glutamine.

Comment: Awesome workout good pump and personal best on leg press!

Mon 5 October                        Total workout = 26 minutes

Back & Chest 

Exercise                                  Weight             Reps

1. RP* Chins                               10kg                10, 4 + x-reps + BW x 8
2. RP Pull downs                        65kg                10, 6
3. SS1* DB incline Bench           35kg                16, 3
4. SS1 DB incline fly                   20kg                11, 4
5. RP Machine Row                    150pds            20, 15
6. Straight 1-arm pull down        4p                    15, 9
7. DXO Feet on bench press up 20kg                7 + drop Bodyweight for 5

RP*=rest-pause, SS1 = superset, DXO =1 1/2 reps/ Supplements before & after training:  24g Whey isolate, Vitamin C, mineral supplement  & 5 g glutamine, Plasma jet 5 caps (only 2 hours before).

Comment: Awesome workout and another good pump.

Mon 7 October                        Total workout = 24 minutes

Shoulder & Arms

Exercise                                  Weight             Reps

1. DB bent raise                          20kg                35, 16
2. DB pull back                            30kg                15
3. DB side raise                           20kg                16, 3
4. DB side row                              35kg                12
5. Dips                                             BW                    35
6. DB Curl                                      20kg                12 + XTD with 30kg for 10
7. Cable tri ext                             20kg                7 + drop Bodyweight for 5
8. Reverse Cable Curls           7p                      10 + x reps
9. RP Leg press calf raise     175kg              15, 8, 6, 5, 4

XTD= hammer grip curl x-reps / Supplements before & after training:  24g Whey isolate, Vitamin C, mineral supplement & 5 g glutamine, Plasma jet 7caps (2 hours before).

Comment: Felt good!! Good pump!

Nutrition

My diet involves under eating during the day and overeating at night (Yes this diet is not for everyone but it suits me).

Meal 1-5 and 7 are the same all last week.

They are Protein shakes, macadamia nuts and carrots + Vitamin C, fish oil, a mineral supplement, ALA, Detox formula & pro-biotic.

Main meals:

3 OCT:  175g lamb, 1/2kg beans, ½ kg broccoli, pumpkin, beetroot, onions, 2 carrots, 2 rice cakes, 8 macadamia nuts, garlic salt, curry powder.

Comment:  Full but not as lean looking as I would like.  Cut out beetroot and rice cakes.

4 OCT:  170g lamb, 1/2kg beans, ½ kg broccoli, pumpkin, onions, garlic, 2 carrots, 6 asparagus, 10 macadamia nuts, garlic salt, and curry powder.

Comment:  Look better for cutting beetroot and rice cakes out.

5 OCT:  170g lamb, 1/2kg beans, ½ kg broccoli, pumpkin, onions, garlic, 2 carrots, 6 asparagus, 10 macadamia nuts, garlic salt, and curry powder.

Comment:  Look better again- keep meal the same

6 OCT:  170g lamb, 1/2kg beans, ½ kg broccoli, pumpkin, onions, garlic, 2 carrots, 6 asparagus, 8 macadamia nuts, garlic salt, and curry powder.

Comment:  (look ripped!!-good on track will add courgette and carrot to next meal).

7 OCT:  170g lamb, 1/2kg beans, ½ kg broccoli, pumpkin, onions, garlic, 3 carrots, 6 asparagus, 8 macadamia nuts, courgette, garlic salt, curry powder.

Comment: Leaner again this morning!

8 OCT:  170g lamb, ½ kg beans, ½ kg broccoli, pumpkin, onions, garlic, 3 carrots, 6, 10 macadamia nuts, courgette, garlic salt, curry powder.

Comment:  on track, cut out asparagus

9 OCT:  170g lamb, ½ kg beans, ½ kg broccoli, pumpkin, onions, garlic, 2 carrots, 10 macadamia nuts, curry powder.

Comment:  Cut out garlic salt, 2 carrots, and courgette.

10 OCT:

Woke up this morning looking leaner again but still full!!  Meals are based on what I look like in the mirror.  I had macadamias with rice cakes covered in ghee as well as carrots.  I start with 10 macadamias and 2 rice cakes and go from there.  It worked extremely well for the morning show – I went a bit overboard with rice cakes for the night show to see if I could look even fuller.  It didn’t work that well and I lost a bit of the crispness from the morning.  Will have to either cut back, add more protein or fat or have more vegetables during the break instead (will experiment with this during the week while I am still lean).

My pre-contest diet has changed a lot over the last 11 years and will continue to change as I learn more from reading, talking to other people, and learning about my own unique body.  I think the real secrets to success when it comes to pre-contest prep is to start from a sound knowledge base, keep in relatively good shape year round, stick to your nutrition and training plan, keep learning and make small adjustments till you find the right formula for you.  Write it all down so you remember exactly what you did and I have no doubt you will continue to improve year after year!!

 

 

One of the questions I get asked a lot is, “how do you get your abs?”  When I tell them “nothing much” they look at me suspiciously.  The fact is we probably all have great abdominals underneath the body fat! (Especially if you train heavy on all the main compound exercises like squats, dead-lifts, rows and presses).   Here is how you can have an awesome set of abdominals this year!

Firstly, like I said in the previous paragraph body fat is the mask that hides your abs from view.  You will need to assess your diet; and ask yourself this question:

Do I know the right amounts and proportions of macronutrients I need to shed body fat?  If you answered “no”, you will need to find someone who is qualified in this area; you could hire a personal trainer, read books, look on the internet or read my previous articles on getting lean.  Use these people to help you understand and master your body.  If you have the commitment and willingness to learn you are on your way to having a more defined midsection.

Secondly, there are so many exercises and devices to choose from.  A good website for exercises and techniques is exrx.net.  Unfortunately, you can do abdominal exercises till you are blue in the face and still not be able to see your abs.  YOU WILL NEED TO GET LEANER!!   The idea of spot reduction is a myth.  Yes the muscles will be stronger and more toned but they will still have the layer of body fat covering them! (Sorry to go on but it is that simple).

Earlier I mentioned that I did not do much for my abs.  I have a good problem personally, and that is my abdominal muscles look better when I don’t train them with traditional abdominal exercises.  The exercises I do 2-3 months before a competition are:

The vacuum (where you suck your belly button in and exhale) popularised by Frank Zane and bodybuilders of that era, and practising one of the compulsories”, the front ab and thigh pose.  I will practise both these ‘exercises’ a lot leading up to competitions.  Other than that I do no extra work for my abdominals (they get hammered enough when I maintain good posture during my workouts).

Finally, I believe that supplements are vital for getting awesome abs.

Here is a list of supplements I have used that have helped me get leaner in the past:

1. Whey protein isolate
2. Fish oil
3. Nitric oxide supplement (Plasmajet is my favourite)
4. ALA
5. Glutamine
6. Lecithin
7. Thysilyn

I realise I have not put fat burners on here as they usually contain caffeine and I am sensitive to caffeine.  If you have no problems with it then they can definitely benefit you.

Getting awesome abs requires learning about your body and nutrition, finding exercises that work for you and a willingness to commit to a way of life that allows you to maintain a level of body fat that lets your abs shine through.  So give these ideas a try; what have you got to lose except inches off your waist!

 

 

 

 

Teenagers are just as serious about training and putting on muscle as their adult counterparts.  I have personally run weight training classes for my students for the last ten years as a teacher.  Here are some basic ideas for teenagers (and adults) to get the most out of their training.

Exercise selection. As a teenager I always wanted huge arms so I did countless sets of curls to get big guns and little else (It didn’t work!). The reality is your arms will grow a lot faster if you focus on compound movements like presses, pull ups, squats and rows.  I find that a split routine seems to be more beneficial initially.  Not only does it provide rapid strength improvements but I find students seem to remember and perform exercises better when it is broken into upper and lower body workouts.

Here is an example of a good basic routine:

Workouts are completed on Monday, Wednesday and Friday.  Basically you will perform 2 upper body workouts and 1 lower body workout one week and 2 lower body workouts and 1 upper body workout the following week, and so on and so on.

Day 1 Upper body

1. Chin ups
2. DB or BB Bench press
3. DB Row
4. Db Press
5. Shrug
6. DB curl
7. Dip

Day 2 Lower body

1. Squats/ Front squats
2. Leg press
3. Leg curl
4. Calf raise
5. Seated calf raise
6. Abdominal crunches
7. Plank

*Cool down should involve stretches for muscles worked directly.

Exercise technique. It is important that teenagers develop good exercise technique for their unique body type. I will often get students to perform a productive compound exercise and find that it just doesn’t suit their structure.  They will need to find someone who is knowledgeable about exercise technique if they are to maximise progress and minimise the risk of injury.  A couple of key points I have for all exercises when teenagers begin are:

• Warm up properly with a light weight focusing on good form.
• Keep the rib cage high while keeping belly button sucked in (Still breathe).
• Keep head in a neutral position
• If standing do the above but have feet shoulder width apart with a slight bend at the knees.
• Take at least 2 seconds to raise the weight and 2 seconds to lower it.

Overtraining. This is one of the biggest problems with teenagers is they always want to train every day (sometimes for hours on end) on top of their other sport commitments.  I have let a few students train more than four times per week as they wouldn’t listen to my advice that their muscles grow on the days they rested.  After a lot of effort for little or no gains they soon realise that training 2-4 times per week is the best way to go as a young natural athlete.  I also encourage them to get at least 8 hours sleep every night and to take extra rest days if they feel tired.

Nutrition. This can make or break their training efforts. I treat students as individuals when they ask me about diet. If they are naturally lean and struggle to put on weight I encourage them to have good sources of protein like meat, eggs, fish, nuts, dairy as well as unlimited fruit and vegetables.  I also get these students to have a good amount of complex carbohydrates like kumara, pumpkin and whole grains.  For students who are aiming to lose body fat I encourage them to eat a very similar diet but with less carbohydrates.

Supplementation. Teenagers can benefit from taking supplements and I encourage them to take whey protein concentrate (after training and as a snack between food meals), fish or flax oil and a good multi vitamin and mineral supplement. It must be said that a good diet should be in place first before supplements are added if they wish to get the most out of them.

It is great that teenagers are choosing to follow a lifestyle that will benefit their well-being now and far into the future. If they are consistent with their training, set goals and follow the advice above, they will be well on their way to achieving their goals and more!