Suspended Core Workout!

     As I covered quite a bit of times on why core stability and strength is crucial in everyday life. It is a must in any training program to build up that core to the fullest. This can be accomplished in a variety of ways for example through direct ab workout or indirect. Direct would be exercises such as ab crunches, side crunches, and any other movement that isolates the abdominal region. Indirect involves movements where your core is involved such as deadlifts, squats, and standing shoulder presses. These movements work involve the core due to the stability it requires when performing the movement.

     Rather then constantly doing the same workout routine day after day and not seeing any improvement. It is time to change that up with added twists! This ab workout involves the use of a TRX straps. TRX straps is a piece of equipment that can hook over the door of any room. It can also be used in gym settings as well. They are a perfect tool for people who are traveling and can't seem to make the trip to the gym. Since the TRX is such a versatile piece of equipment, they can pretty much be used to train any body part. Today we are going to focus on using them for core work. The workout is as followed:

1. Plank
     Like a normal plank, this one involves putting your two feet in between the loops of the TRX allowing for full suspension of the lower body. With your upper body assuming a push-up stance, hold for a total 30-60 seconds. After 30-60 seconds, slowly lower yourself down as if doing a push-up and begin to hold again for the same duration. Once completed, jump right into the next exercise.

2.Plank Knees to Elbows
     With your lower body still suspended and your upper body elevated with your hands extended. Begin by bringing one knee towards your chest as if you were climbing a wall then back. Continue this with each leg for a total of 30-60 seconds non-stop. Once again no rest in between exercises. After you completed 30-60 seconds of the movement, quickly go right into the next exercise.

3.Plank Knee Kicks
     This exercise is similar to the plank knees to elbows with the exception that only one leg is doing the movement at a time. Start with the first leg and begin to do a knee kick while in a push-up position. Do this on the first side for 30-60 seconds and then do the same for the other side. Finish up and then go into the last movement of the ab routine.

4.Standing One-Leg, One-Hand Contraction
     Start by standing up and grasping both handles of the TRX with one hand. Elevate the leg of the opposite side so that all your weight is on the leg of the hand that grasping the handle. With the one hand, reach up with your hand, then down and back with your foot, then bring your opposite knee up and pull your hand down. Doing each 30-60 seconds and then repeat the whole routine for 5 more times.

     This routine can be completed up to twice a week for added core strength and stability. Always make sure to use proper form with each exercise to minimize injury.

Stretching for the truth!

     Anyone whose goal is to add as much muscle as they can requires heavy weight, lots of food, rest, and patience. There is also one more to add to the list and that is stretching. Stretching helps improve athletic performance, decrease activity based-injuries, and even add an increase in overall flexibility. All these should be necessary attributes in any training program. So the question should be, why is stretching important?

     Well for one thing, avoiding any type of injury should be a positive. Having an injury that prevents you from training can really hinder your goals. On another note, being flexible will help increase your range of motion. Having this will help you in weight training by allowing the you to recruit as much muscle fibers within the muscle as much as possible. This is accomplished by targeting the muscle through a wider range of motion rather then a partial range.

     Another positive is the increased flexibility. Many people lack flexibility due to their lack of attention towards stretching. Many people cannot touch their toes since their range of motion is so limited. As a result, many often experience tightness in the lower back and along the back of the leg. This will eventually lead to more problems later on in life if not treated.

     Stretching also helps improve blood circulation in the body. Using stretching before a workout can help warm it up before hand. Dynamic or ballistic stretching before is more ideal at this time rather then after a workout. Ballistic or dynamic stretches involve using quick, bouncing movements that force the muscle to lengthen. For example, leg swing walks or arm swings. Passive stretching would be more suitable after a workout since passive stretching involves holding the stretch for a few seconds. An example would be, bending over to touch your toes and holding it for 5-10 seconds.

     Now let me recap on why stretching is essential not only for muscle growth, but overall health. First it prevents any injury from occurring or re-occurring. Using heavy weights will magnify the potential for injury. Doing stretching will help lessen its effects. Second, it helps increase range of motion. Better range of motion equals greater damage to the muscle allowing for a more stronger and bigger muscle to form. Lastly, it helps draw more blood into the muscle. More blood into the muscle will allow greater entry of nutrients that will help  assist in the recovery process.

     Here is a list of the 10 basic stretches to help increase your flexibility.

1. Quad Stretch

2. Calf Stretch

3. Hamstring Stretch

4. Hip Stretch

5. Side Bend

6. Knee To Chest Stretch

7. Shoulder Stretch

8. Core Twists

9. Neck Stretch

10. Tricep Stretch

Boulder Shoulder Workout!

     Shoulders are the one body part that can be spotted a mile away. If you have big shoulders, they are noticeable with or without a shirt. Moving away from the aesthetic aspect of the shoulders, they are also the most vulnerable body part. Shoulders are involved in almost every upper body movement and in some cases the lower body as well. So it would be necessary that the shoulders must be built up very strong in order to handle such a load.

     Training shoulders shouldn't be a complicated task considering the variety of machines that accomplish the same task as free-weights would. Using some dumbbells and a barbell can accomplish the goal quite well if not better to its machine counterpart. Here is a shoulder workout doing just that.

    I generally have people start out with dumbbell lateral raises first when they have lots of energy at the beginning of the workout. Warm-up for about 2 sets with light weight. Now when I say light weight, that would be an arbitrary number since each person's "light" weight would be heavier or lighter then the next person. Generally a weight where you can get 15-20 repetitions would be a good light weight to warm-up with. Complete your last warm-up set and move right into the exercise with some heavier weight. One that will allow you to get 8 reps. Complete 3 more sets then rest for a minute or so between sets.

     Next exercise is the barbell upright row. Choose a weight that you can handle for 12-15 reps. Complete a total of four working sets. On each set, vary the position of your grip. For example on the first set, place your hands close together about 2 feet apart. On the next set, place yours hands at around shoulder width. For the last two, you can position your hands slightly wider then shoulder width. By varying the position, you are able to target a different area on the shoulder rather then one part of the shoulder muscle. Take a minute or more of a break in between these sets as well. Once finished with the last set, move on into seated overhead presses.

     For overhead shoulder presses, you can use two options: dumbbells or a barbell. You can use much more weight when you use a barbell then you can with a pair of dumbbells; however, it is best to use a spotter when attempting to go heavier on the barbell due to greater chance of injury. If you don't have a spotter or prefer to train alone, you can always use the smith machine for more safety precaution. Dumbbells offer greater range of motion and muscle fiber recruitment compared to the barbell. This is due to each arm working independently to support the weight. This is entirely up to you on which route you think is best for you. Complete 4 sets with the reps in the 8 range while also taking breaks in between when needed.

     Last movement to finish off this shoulder workout is, barbell shrugs. Good exercise to add more size to your traps. Choose a weight that will allow you to get 8 reps. Complete the first set, then take a 2 minute break. Complete 2 more sets with the added break in between to complete the workout.

     Do this once a week along with training your other body parts once a week. This is a great routine if your looking to add variety to your workouts. Remember to add rest days when needed in order to get the most out of each of your workouts. One more important piece, remember to stretch afterwards. Stretching helps draw more blood into muscle which will help lessen the soreness and prevent injury in the long run. Next topic I will cover the benefits of stretching and why it is important to do it!