Arm Training

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Posted 02 April 2011 by Matt Weik

Complete Guide To Building


Bigger Shoulders

Introduction to Shoulder Building 101

A new course is available at Weik University on building massive shoulders. Those interested in sitting through an easy course, no need to look any further because class has just begun. Everyone is guaranteed an “A” for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive shoulder gains.

Let’s start with the basics of Chapter 1 and then get into more detail later on in the course.

Chapter 1: Anatomy of the Shoulder

Let’s start off by explaining the anatomy of the shoulder. It’s not very complicated and not much to it. Once you understand how the shoulder works, you will find it easier to visualize your shoulder workouts.

The shoulder is the most movable joint in the body but is very unstable. The shoulder itself is a ball and socket joint. The ball of the shoulder is the head of the humerus. The socket portion of the shoulder is called the glenoid (where arthritis in the shoulder forms). On top of the ball and socket is a process called the acromion (where bone spurs can form). Next to the acromion is the acromioclavicular joint, also called the AC Joint (this is a common place for shoulder separtations). This ball and socket joint allows for the most range of motion out of all the joints in the body.

The roundness that you see at your shoulder is actually made up of 3 separate muscles or “heads”. These heads are the anterior, middle, and posterior deltoids. The deltoid is a pinnate muscle, which is where the muscle with fascicles attaches obliquely to its tendon. This allows better force production and stabilization but you lose flexibility.

Chapter 2: Different Parts of the Shoulder

Anterior Deltoid

The anterior deltoid originates on the clavicle and inserts onto the deltoid tuberosity of the humerous. The main job of the anterior deltoid is shoulder abduction when the shoulder is externally rotated, but it also assists with transverse flexion but it is not a stong movement for this part of the deltoid.

Middle Deltoid

The middle deltoid originates on the acromion and inserts onto the deltoid tuberosity of the humerous. The purpose of the middle deltoid is shoulder abduction when the shoulder is internally rotated and also assists in shoulder transverse abduction.

Posterior Deltoid

The posterior deltoid originates on the spine of the scapula and inserts onto the deltoid tuberosity of the humerous. The posterior deltoid aids in shoulder extension, external rotation, transverse abduction and also transverse extension.

Rotator Cuff

Another key component of the shoulder is the rotator cuff. This is a place for common injuries to take place due to overuse or underuse. The rotator cuff is made up of four muscles; the teres minor, infraspinatus, supraspinatus, and subscapularis. These four muscles are what aid in all overhead and rotational movements at the shoulder.

Chapter 3: Different Shoulder Exercises

  • Barbell Front Raises
  • Dumbbell Front Raises
  • Cable Front Raises
  • Dumbbell Lateral Raises
  • Cable Lateral Raises
  • Cable Rear Delt Reverse Fly
  • Arnold Presses
  • Bent-Over Lateral Raises
  • Military Presses
  • Barbell Shoulder Press
  • Dumbbell Shoulder Press
  • Barbell Upright Rows
  • Dumbbell Upright Rows
  • Cable Upright Rows

Chapter 4: Mass Building Shoulder Workouts

Workout #1

Dumbbell Front Raises 3x8-12
Dumbbell Side Lateral Raises 3x8-12
Bent-Over Lateral Raises 3x8-12
Dumbbell Shoulder Press 3x8-12

Workout #2

Barbell Front Raises 3x8-12
Cable Lateral Raises 3x8-12
Cable Rear Delt Reverse Fly 3x8-12
Military Presses 3x8-12

Workout #3

Cable Front Raises 3x8-12
Dumbbell Side Lateral Raises 3x8-12
Bent-Over Lateral Raises 3x8-12
Arnold Presses 3x8-12

Workout #4

Dumbbell Front Raises 3x8-12
Cable Lateral Raises 3x8-12
Cable Rear Delt Reverse Fly 3x8-12
Barbell Shoulder Press 3x8-12

Workout #5

Cable Front Raises 3x8-12
Cable Side Lateral Raises 3x8-12
Cable Rear Delt Reverse Fly 3x8-12
Arnold Presses 3x8-12

Course Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your shoulders, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your shoulders.

Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

Written By Matt Weik

Posted 20 March 2011 by Matt Weik

Tricep Building:


Complete Guide

Introduction to Tricep Building 101

A new course is available at Weik University on building massive triceps. Those interested in sitting through an easy course, no need to look any further because class has just begun.

Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive tricep gains.

Chapter 1: Anatomy of the Triceps

The triceps brachii (better known as the triceps) has three heads—lateral, medial, long. All three heads of the triceps are connected to the humerus and scapula bones. The muscle then travels down the arm and is connected on to the ulna of the forearm.

Lateral Head:

The lateral head of the triceps is found on the outer side of the humerus. This section of the triceps is what makes up the horseshoes shape of the triceps which all bodybuilders strive for.

Medial Head:

The medial head of the triceps is found in the middle of the back portion of the upper arm.

Long Head:

The long head of the triceps is the largest part of the triceps and is found running down the back of the arm along the body.

Chapter 2: Different Parts of the Triceps

In this chapter we are going to talk about the different parts of the triceps so you fully understand each specific part of the muscles.

The primary function of all parts of the triceps is to straighten the arm by extending at the elbow. Picture this movement as a triceps pushdown using a cable machine where your arm is bent at the elbow and as you push down using your triceps, your arm becomes straight at the bottom of the movement.

The long head of the triceps has one main function and that is to adduct the arm down to the body.

Chapter 3: Different Tricep Exercises

Chapter 4: Mass Building Tricep Workouts

Here you will find numerous workouts that you can try in the gym. Give them a shot and see which works best for you. Remember, not all exercises or workouts will work for everyone, each person’s muscles respond differently to the stimulation of a workout; therefore, you will need to play with different exercises and different rep ranges.

Workout #1

Close-Grip Bench Press 4x8-12
Cable Straight Bar Pushdowns 4x8-12
Dumbbell Triceps Kickbacks 4x8-12

Workout #2

Barbell Reverse-Grip Bench Press 4x8-12
Cable V-Bar Pushdowns 4x8-12
Dumbbell Tate Press 4x8-12

Workout #3

Weighted Dips 4-8-12
Skull Crushers 4x8-12
Overhead Cable Triceps Extensions 4x8-12

Workout #4

JM Presses 4x8-12
Cable Rope Pushdowns 4x8-12
Dumbbell Kickbacks 4x8-12

Workout #5

Decline Skull Crushers 4x8-12
Cable Straight-Bar Reverse Pushdowns 4x8-12
Overhead One-Arm Cable Triceps Extensions 4x8-12

Workout #6

Standing Barbell Triceps Extensions 4x8-12
One-Arm Rope Pushdowns 4x8-12
Assisted Dip Machine 4x8-12

Workout #7

Standing Barbell Triceps Extensions 4x8-12
One-Dumbbell Triceps Extensions 4x8-12
Push-Ups (hands closer than shoulder width) 4x8-12

Workout #8

Incline Barbell Triceps Extensions 4x8-12
Lying Cable Triceps Extensions 4x8-12
Machine Dips 4x8-12

Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don't feel an exercise in your triceps, then you are probably doing it wrong or are using a weight that you can't handle and are using more than just your tricep muscles.

Most of all have fun with your workouts. If you aren't having fun, then what's the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

Written by Matt Weik

Posted by CutAndJacked.com, Writer: Matt Weik

MASSIVE BICEP


BUILDING 101!!!

Chapter 1: Anatomy of the Bicep

Let’s start off by explaining the anatomy of the bicep. It’s not very complicated and not much to it. Once you understand how the bicep works, you will find it easier to visualize your bicep workouts.

Biceps Brachii:
The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.
The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.
Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

Brachialis:
It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

Pronator Teres:
It arises from the distal end of the medial humerous and the medial part of the ulna. From there is inserts into the lateral side of the radius.

Chapter 2: Different Parts of the Bicep

The biceps brachii is a muscle on the upper arm that acts to flex the elbow. Since the bicep is attached to the radial tuberosity, this bone can rotate which allows the bicep to also supinate the forearm.

The brachialis is the main flexor of the forearm.
The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.

Chapter 3: Different Bicep Exercises

 

Chapter 4: Mass Building Bicep Workouts

Workout #1
Barbell Curls 3x8-12
Incline Dumbbell Curls 3x8-12
Preacher Curls 3x8-12

Workout #2
Dumbbell Curls 3x8-12
Reverse Barbell Curls 3x8-12
Barbell 21’s 3x8-12

Workout #3
EZ Bar Close Grip Curls 3x8-12
EZ Bar Wide Grip Curls 3x8-12
Cable Rope Hammer Curls 3x8-12

Workout #4
Straight Bar Cable Machine Bicep Curls 3x8-12
Incline Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12

Workout #5
Dumbbell Bicep Curl 3x8-12
Straight Bar Cable Machine Bicep Curl 3x8-12
Barbell 21’s 3x8-12

Workout #6
EZ Bar Cable Machine Close Grip Bicep Curls 3x8-12
EZ Bar Cable Machine Wide Grip Bicep Curls 3x8-12
Dumbbell Preacher Curls 3x8-12

Workout #7
Barbell Curls 3x8-12
Seated Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12

Workout #8
Barbell Curls 3x8-12
Barbell Reverse Curls 3x8-12
Barbell Preacher Curls 3x8-12

Course Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your bicep, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your biceps.
Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

Written by Matt Weik

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