Let's not make excuses

Many people are busy and have trouble fitting in exercise; work, family and life in general can be time consuming, (both to the body and the mind). Once you commit to working out with a trainer, we ask you refrain from making excuses for missing a workout or overeating. Be honest as to why you missed a workout or what drove you to overeat. We are not going to be disappointed, we too are human, (shock, horror)!  Be totally honest, we are not psychics, but for some strange reason, we DO have a built in radar in regards to food and alcohol. If you lie, we WILL work you harder! 

If we do not know your situation, then how can we help you? Let's be totally honest.  

What keeps us from reaching our true potential?  Our goals. Make it achievable. We are so quick to say 'baby steps' to others, but when it comes to our own achievements, we may be too harsh to achieve what is possible; I think this only gives us lack of confidence. 

Be honest with yourself. It's in your best interest to say to yourself why you did or didn't do something. It's all part of the learning process. We are here to teach, but most of all, we want to be part of the journey.

Close Grip Lat Pull Down

Have you ever been in the gym and watched those that can pump out chin ups as though there is a ghost boosting them from their feet?  My initial reaction is “Show off”; but you know what? Not fair.  It should be admiration.  I should not be jealous of someone that has obviously put in a lot of effort to achieve this exercise in good form.  My latest goal is to do 5 chin ups, without looking like a wind charm swaying from a tree in Wellington.  (FYI, Wellington New Zealand is currently the windiest city in the world.)  

I must admit the monkey bar fail at ‘True Grit’ event was a prompter for my new chin up goal. How do I achieve this? I either loose 15kg, (so there is less weight to lift), or I gain more strength, (so I can lift that extra 15kg)?  I figure I’ve got this... no time limit on this goal friends, but I have put it in print, so now I am held accountable.

A few exercises that will assist my ambition:

1.       Isometric chin up

2.       Suspended pull up

3.       Eccentric chin up

4.       Band-assisted chin up

But, I am going to start with the 

“Close Grip Lat Pull Down” 

Reality

•   Main Muscle Group: Lats

•   Secondary Muscle(s): Biceps, Middle Back

•   Exercise Type: Strength

•   Equipment Required: Cable

•   Mechanics: Compound

•   Force Type: Pull

•   Experience Level: Intermediate

Now what:

1.            The close grip lat pull down is similar to the regular pull down, but close grip means that you have a close grip, duh… oh, and that your biceps are more involved in the exercise. Set up for the close grip lat pull by attaching a small triangle bar to the machine, (if you are itty bitty and on the short side, ask a trainer to reach it for you), set the weight on the stack (be realistic), and adjust the knee pad, (you don’t want to bob up and down like a toffee apple).

2.            Grasp the handles with determination and grip.

3.            Sit down on the machine with your arms fully outstretched. This is the starting position. This would be a good time to hold onto the bar otherwise you may look a little bit odd at this point with your hands randomly in the air.

4.            Keeping your back and body straight, slowly pull the weight down to your upper chest.  Lucky females, this may be a higher point for you then the men; but you get the general idea.

5.            Pause, and then slowly raise the weight back to the start position. Do not let the stack drop.  If you do, you will get nasty looks from staff and shocked looks from fellow gym goers.

6.            Repeat for desired reps.

 Performance pointer:

1.            Keep your elbows tucked in by your side when pulling the weight down. No chicken wings here please.

2.            Don't lean back at any time. You may find yourself in a slight lean but remember it makes the exercise easier - it's cheating! Shock horror, those grunters who do the lat pull down practically horizontally, not good form!

3.            Control the weight at all times - don't let it drop quickly. Once again you'll get annoying looks from bystanders.

4.            To add extra intensity pause for a count of 2 at the bottom of the movement squeezing through the lats. If you are with a trainer, more than likely we will get you to pause at the bottom, and midway at some stage of the set… (insert evil laugh here, bwa ha ha ha).

5.            Focus on squeezing the lats to move the weight. Your forearms should only be responsible for holding the weight. Breaths out as you pull, grunt if you must, a squeal is not necessary, although a song would be appreciated.

Seated cable row

Reality:

•  Main Muscle Group: Middle Back

•  Secondary Muscle(s): Biceps, Lats, Shoulders

•  Exercise Type: Strength

•  Equipment Required: Cable

•  Mechanics: Compound

•  Force Type: Pull

•  Experience Level: Beginner

Now what:

1.     Set the appropriate burden on the weight stack and attach a close grip bar or V-bar to the seated row machine.  Preferably use a ‘d-clip’ to attach; not cello tape or glue, as this will not hold well, nor will it pass OHS standards.

2.              Embrace the bar with a neutral grip (palms facing in).

3.               Keeping your legs marginally bent and your back straight, pull the weight up somewhat off the stack. You should be sitting straight upright with your shoulders back. (Just imagine those “Stop slouching” taunts from your mother as a child.) This is the starting position.

4.              Keep your body in position; think of those painted gold or silver busker in the city mall that pretend to be a statue.  Important to think good form before you start, also important to know that no one will be throwing money in a hat at your feet, so no need to hold position for ever. Pull the handle into your stomach.

5.              Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.  I do not know why, but I always put my finger inbetween the clients shoulder blade, and then tell them to pinch my finger.  Probably an inappropriate moment now that I say, (or type) those words but it seems to work for good form.

6.              Repeat for desired or trainer required reps.

Performance pointers:

1.     “Hey, Quasimodo, you’re not a hunchback!” Your back must remain straight at all times. Your frame should remain fixed throughout the entire set.  Think busker statue. 

2.              Don't let your shoulders hunch over when your arms are extended.

3.              Use the back muscles to haul the load - resist urge to lean forward and use momentum to swing the weight back. Now smile.  Very important.

4.               Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.  

(Comments, feedbacks, likes and shares are welcome.)

Lying Leg Curl

Reality:

•  This is the most drooled on piece of equipment at the gym.

•  Main Muscle Group: Hamstrings

•  Secondary Muscle(s): None

•  Exercise Type: Strength

•  Equipment Required: Machine

•  Co-ordination: High, this is awkward to position yourself correctly and look ‘cool’

•  Mechanics: Isolation

•  Force Type: Pull

•  Experience Level: Beginner

Now what:

1.     The lying leg curl is a great exercise to isolate the hamstrings. Set up for the leg curl by selecting the heft you want to heave on the stack and adjusting the padding to suit your leg length.  I am tall, but often think I follow a giraffe on this machine, people will not judge you on the specs that you leave the machine, so be honest to avoid injury.  (Ankle adjustment low to embellish long legs and 50kg left to heave on leg curl stack is not going to fool anyone when you are 160cm tall and 60kg in structure. Just saying… we have camera surveillance. I see all!)

2.        Lay face down on the machine. As mentioned often, “This piece of equipment is the one that gets the most action or attention in the gym”, apart from the abductor, adductor… that deserves another blog entirely.

3.        The padding should be positioned just above the back of your ankles. If it's higher than that, adjust the length, measure your height, and acknowledge that what you see in the mirror actually has shorter limbs.

4.        Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.

5.        Squeeze the hamstrings and curl the mass up as far as conceivable.

6.        Squeeze the hamstring hard, and then slowly release the movement back to the starting position.

7.        Repeat for desired reps or as requested by personal trainer.

Performance pointer:

1.     Common mistakes with the leg curl;

    ·      Moving the weight up and down too fast

·      Not using a full range of motion.

·      Not controlling the weight throughout the set. Don't use momentum to move the weight up, and don't allow it to drop back down quickly.

2.    Always use a full range of motion by curling the weight up as far as possible and lowering it as far as possible   without the weight dropping on the stack.

In all honesty, this exercise has recently been given a bad wrap.  It is a piece of equipment available in the gym, so I just want to ensure that we are using it correctly.  Personally, I like this.  I am focusing on a particular muscle, if I keep belly to the pad, and concentrate on no back arch; I think I am all good. 

By the way, did anybody else notice how awkward it is to get in and out of this machine? Between this and the 45% leg press, I definitely left grace and co-ordination at the door.  Dare you to do it gracefully. The only time your hamstrings will ever work in isolation is when you do this exercise. The hamstrings are meant to act in unison with the glutes and lower back, so training them alone only leads to imbalances, especially in the posterior chain—the interrelated muscles on the back side of your body that are responsible for explosive speed and power. And ‘apparently’, that's not just bad, it's a catastrophe, because a faulty posterior chain can leave you with an excruciating hamstring pull—even if you're just out for a jog.

Perhaps:

How about the weighted 45- degree back extension? Use a back extension apparatus while holding a weight plate to your chest. This exercise works the hamstrings, spinal erectors, and glutes together. While you'll probably never find yourself in a leg-curl position outside the gym, you'll always be bending forward to pick things up off the floor, (if you are clumsy like me), and the back extension trains all the muscles that make that possible.  (There is a great one-legged extension for the back that I am sure I will share in the month to come.)

Rumor is out that a ‘dead lift’ is also a good alternate exercise; heavy barbell weight, stretch down calf, a nice movement, but you are inviting other muscles to play so it is definitely not isolated.

Leg extension

Leg extension: Do I, don't I?

Reality:

•  Main Muscle Group: Quads

•  Secondary Muscle(s): None

•  Exercise Type: Strength

•  Equipment Required: Machine

•  Mechanics: Isolation

•  Force Type: Push

•  Experience Level: Beginner

 

 Now what:

1.     The leg extension is a great movement for isolating the quads. Sit on the leg extension machine and adjust it so that the leg pad sits on your ankles.

2.        Then adjust the back rest so that your knees are just off the end of the seat. If you are miniature then a support behind your back may be necessary.

3.        Select the weight you want to use on the stack.  Contemplate… Now select the stack you SHOULD use on the stack.

4.        Take the weight off the rack by stretching your legs marginally. This is the initial position for the exercise.

5.        Grasping onto the handles for stability and dear life, and bending at the knees only, extend your legs out as far as possible.

6.        Hold for a count of 1 to 2 while squeezing your quads, and then slowly lower legs back to the starting position. The weight shouldn’t touch the stack, unless you are finishing your set, or you are fatigued.

7.        Repeat for desired reps.

Performance Pointers:

1.      Use a slow and controlled movement - do not "kick" the weights up.  It is not a happy sack, it is a controlled isolated movement.

2.        Pause at the top of the movement and squeeze your quads to add intensity to the leg extension.  I like to hold 3 to 5 seconds on the final 3, just for a little extra leg burn!

3.        Regarding your fitness program, this exercise can be used as a pre-exhaust exercise for lunges, squats or other big compound movements. It can also be used for the second exercise in compound/isolation supersets.

4.        Try not to drop your toes down and back beyond your knees. Your knees shouldn’t track out over your toes as it may causes undue stress on the knee joints.

5.        By turning your toes either out or in during your set, you are able to concentrate more specifically on inner and outer muscles of the quadriceps.

I’m just saying:

Many people have a strong opinion in regards to the leg extension, mostly negative:

·      “The leg extension doesn’t work the quad muscle in a productive manner”

·      “Leg extension machine is dangerous to your knee joint”

·      “Does my butt look big in this leg extension machine?”

Okay, so maybe the last concern is not too common, but you would be surprised by some of the conversations we hear at the gym!

I’m not saying you should use it or avoid it. (Truth is told; this could be said for every exercise in the gym.)  There is a reason why trainers write you a program; everyone has a different body; every body is not suited to every exercise.

People claim the leg extension machine is completely useless for building muscle. Lies I say!  (My opinion.) There is a good deal of times where it can serve a constructive purpose. But… even if it’s going to be a useful part of your lower body training, it’s going to be a very small secondary part of it. You still need to remember that we’re only talking about a quad isolation exercise here.  If you ever train with me then you know I am a lover of compound exercises!  Why work one muscle when you can work 2, 3 or 4 muscles at once?  (But then again I have always preferred a buffet as apposed to a set menu.  Why have one meal, when you can have 3, 4 or 5…) 

Treasures like squats, deadlifts, lunge variations, leg presses and more should get the majority of room on your plate, (I mean majority of your time, effort and focus).

Achtung!!!:

If you currently have an existing knee problem, the leg extension exercise may not be the best option for you unless otherwise recommended by a medical professional.

If it hurts your knee… think about it brainiac… DO NOT USE IT!

Shoulder Press

Reality:

•  Main Muscle Group: shoulders  

•  Secondary Muscle(s): Triceps

•  Exercise Type: Strength

•  Equipment Required: Machine, (or dumbbell but we are focusing on one exercise at a time: DB, BB and machine are actually quite different in regards to grip, stance, muscles worked etc.)

•  Mechanics: Compound

•  Force Type: Push

•  Experience Level: Beginner

Now What:

1.      The bar comfortably comes down just next your face; I guess this depends on how big your head is?  

2.        Do not be brave here.  I suggest you do a few, (2 to 3), and imagine doing at least 10.  Do not feel weak seeing the peg high on the rack, low on kilograms.  If you are doing it correctly on a cable machine… it is not easy.

3.        Next, add the weight you want to use and sit down on the bench.

4.        Un-rack the weights and bend your elbows slightly. This is the starting position for the movement.

5.        Slowly lower the weight down until the bar is just below chin height, pause, and then raise the bar back to the starting position without locking your elbows out at the top of the movement.

6.        This can also be done on the smith machine by setting a bench down with the back to a 90-degree angle.

7.        Repeat for ambitious number of repititions.

Performance Pointers:

1.     The smith machine shoulder press is a viable option for moving heavy weight without a spotter. Cable machine is also more supportive regarding the importance of back and core muscles.  My personal opinion… the shoulder press with free weights is more taxing on core muscles if you have correct form; therefore more of a compound and beneficial exercise.  Better still; stand, or sit on a fit ball, or stand on one leg, or sitting on a fit ball with one leg raised????  BUT, not with heavy weights!!! If you want to be hulk, do it sitting, do it supported.

2.        Don't lock your elbows out at the top of the movement.

3.        Always warm up first to lower your risk of shoulder injury.

I’m just saying:

·      Always lower the bar below your chin to complete a long range of motion if using a barbell.

·      Do not be afraid to hold your reps at the top or bottom of movements for maximum effect.

·      Know when you are losing form; quality not quantity is the key.