Top 5 Exercises For Arm Development: Science Explained

Whether you are a girl or boy, you most likely want more attractive arms, along with a smaller waist of course. This article isn’t going to be about how to get the biggest arms ever, and look like a bodybuilder. Nutrition is a huge part of how “huge” you get, so in order to get massive arms; you have to live, eat, and breathe bodybuilding. If you are an average gym-goer, you will not get massive arms from this advice, but this will definitely help you get nicer arms!

Biceps or Triceps: Which one is more important?

If you have lifted weights before, you’ve probably gone through a phase where all you cared about was Chest and Biceps (guys you definitely know what I’m talking about), because those are the muscles that people notice the most bulging out of your shirt.

Truth be told, having big Biceps will not actually make your arms look big; as they only make up about 30% of your arm. When you see someone with big arms, they most likely have large Triceps and Shoulders that are making their arms look defined. Triceps make up the other 70% of the upper portion of your arm.

Don’t get me wrong, if you don’t have any size or definition in your Biceps, you will lack symmetry and definition, but not nearly as much as if you only had nice Bi’s, with no Tri’s.

So you should probably TRI- a little harder to target those Triceps, so you can get BI.

Anatomy of Triceps

As for any muscle group you want to develop, you need to know the anatomy and best way to target that muscle group. A huge part of targeting the Tricep that most people miss out on, is doing exercises that target the long head of the Tricep.

By doing exercises overhead, it will target the bigger portion of your Tricep, known as “the long-head”. This part of the muscle runs all the way from the posterior side of your shoulder, down to the elbow joint.

The most common Tricep exercise in the gym is the Tricep-Pushdown. You’ve most likely seen or performed this but attaching a bar or rope to a cable machine, and pushing it straight down towards the ground. Although highly effective, you are only targeting the short-head of the muscle (smaller portion).

Doing more exercises such as Overhead Tricep Extensions and Overhead Barbell Press, you will have much better luck developing your arms, as well as building strength and functionality during other exercises.

Shoulders: Do They Matter?

Often times, we see traditional weight lifting routines that include a whole day dedicated to just shoulders. Research shows that this method is over-kill for the shoulder joint, and spreading your shoulder volume throughout the week is most effective.

Your Deltoids have three main portions to it; in simple terms, the Front Deltoid, Side Deltoid, and Rear Deltoid. Your Delts will greatly impact how proportionate your arms look.

I suggest mainly focusing on your Side Deltoids and Rear Deltoids during training, the Front Delts take a beating throughout daily life and are involved greatly during other muscle groups. Side Delts will create the “3D” shoulder look, while the Rear Delt will give you the shoulder a more “round” and full look. Having developed shoulders will allow your Biceps and Triceps to “pop”!

Top 5 Exercises For Arm Development 

  1. OverHead Barbell Press

 

 

 

 

2.    OverHead Tricep Extension

3. Straight Barbell Curl

4. Dumbbell Bicep Curls (Neutral – Supination of Wrists)

5. Dumbbell Side Lateral Raises

 

 

Best In Williamson County – Brand NEW Personal Training Studio

 

Innovative Health and Fitness has officially opened their first personal training studio in the rapidly growing town of Leander, Texas. We offer exceptional personal training to the Williamson County area, and take pride in the fact that we offer the most detailed and high quality service in the area when it comes to fitness.

We don’t just throw our clients into a high intensity workout, you are first welcomed by your trainer putting you through a detailed consultation, which allows our trainers to learn more about your individual movements, muscular imbalances, and how intense the workouts should be.

We assess basic static posture, fundamental movements, and which muscles you can and cannot activate. This allows us to make your training program customized for you, and you only.

Come visit us to get a tour of our brand new training facility, and learn more about our services!

Address: 1309 Leander Drive Unit #1304, Leander, TX 78641

Phone: (512)-817-4144

Have more questions? Fill out a contact form below, and we will get back to you shortly!

The Truth About Your Plantar Fasciitis

Plantar Fasciitis is a common issue that seems to be increasing in the number of people effected by this condition. For those of you who are not familiar with Plantar Fasciitis, a simple definition is: “An inflammation of a thick band of tissue that connects the heel bone to the toes.”

If you have pain in the bottom of your foot whenever you walk and the muscles surrounding the arch of your foot are constantly tender, you may have Plantar Fasciitis. Let’s talk about why people often experience this pain, and how to go about fixing it.

How do you develop Plantar Fasciitis?

Like most injuries today; we can almost always blame on sedentary lifestyles and excessive amounts of seated positions. The most common cause of Plantar Fasciitis is actually caused by sedentary lifestyles that cause muscular imbalances within the hips. Another common cause is over-use from excessive amounts of standing with poor posture, or excessive amounts of running or walking.

Although there are a few different causes; they both stem from the imbalances caused by poor posture, and muscular imbalances found within the hip and muscles around the ankle.

As you may have heard before; the body is one big kinetic chain and if one part of the body gets out of balance, the joints below or above will be effected as well. Most of the time when a person develops Plantar Fasciitis, I look at their static posture, and test their ability to active their Gluteus Maximus and Medius. The Glute muscles are highly responsible for stabilizing the ankle joint but are unfortunately one of the most common muscle groups to be weak, due to lack of use.

When the Glutes are weak or even shut off; the arches of your feet begin to slowly get smaller and have less support; overloading the wrong muscle groups surrounding the foot and ankle (in simple-terms). This eventually causes weakness in the musculature surrounding the ankle, over-loading the calf musculature and causing you to feel sharp or dull pain in the arches of your feet.

4 Main Causes:
  1. Weak Gluteus Maximus & Medius
  2. Tight and over-active Calf (Gastrocnemius)
  3. Weak Anterior Tibialis (“Shin Muscles”)
  4. Postural Dysfunction (Can vary depending on individual)

 

How do you fix it?

Unfortunately there is no “one-way-fix-it-all” method, and without a professional to take a look at you and assess where the root cause is coming from; how to fix it is a hard question to answer. BUT we won’t leave you without a few things to help you get started on the right track to getting rid of your pain.

  1. Get a lacrosse ball, and roll out along the bottom of your foot. This will help relax the sore musculature along the bottom of the foot.

 

2. Strengthen your Anterior Tibialis. This muscle is hard to strengthen due to the lack of exercises that will isolate this area. Wrap a band around an object, on the opposite end wrap it around the top of your foot. Pull your foot to you, getting resistance from the band. Make sure you do a lot of reps!

 

3. Strengthen those Glutes! Floor Bridges and balance exercises will help you strengthen your butt muscles, making it easier for your ankle to gain stability.

We hope this helps; remember to see your doctor before self-diagnosing. If you need help; feel free to contact us for a free consultation and assessment with a certified Personal Trainer and Corrective Exercise Specialist. We have TONS of experience working with individuals suffering from Plantar Fasciitis and would love to make your pain go way, all while working towards your fitness goals. 

 

 

The Truth About Your Knee Pain

The Truth About Your Knee Pain

 

Although knee pain is not the most common joint pain experienced within society, it is a close runner-up to lower back pain. In my experience as a Personal Trainer and Corrective Exercise Specialist, most clients who experience knee pain, also have lower back pain. We are often told surgery is the only way to get rid of painful knees, and we humans jump to conclusions, rather than taking a step back and realizing that in most cases the pain is being caused by the imbalance of muscular tension surrounding the knee.

Don’t get me wrong, there are times when surgery is necessary, for example; ACL tears or Arthritis has already set in. BUT, if you have not been diagnosed with either of these problems, the next place to look is muscular. Muscular imbalances can cause un-equal tension coming from all angles of your joints, and since the knee is loaded thousands of times throughout the day, and is closely related to the neutrality of your pelvis; it is very common for weak and over-active muscles to play a huge role in knee pain.

If we take a look at your static posture or how you hold yourself throughout the day; we would most likely be able to see what may be causing the pain you are experiencing. Remember, every single person is different and this is not a one-way fix it all method; so I am going to give you the most common postural dysfunction that is causes knee pain.

When we take a look at posture from head to toe; we want to pay close attention to the hips and the ankles; as one of those points of your body is causing the knee pain. Most of the time; it is not the knee thats causing itself to ache; it is the musculature below or above.

Anterior Pelvic Tilt

 

If we take a look at the picture shown above; you can compare a good static position to a bad position. This is the most common postural dysfunction due to the increase in sedentary lifestyles and excessive amounts of sitting throughout the day. As we go about our lazy lifestyles; our body begins to mimic our most common position; the desk job posture. 

The pelvis (hips) begins to Anteriorly rotate from excessive muscular tension in the front of your hips, and lack of strength (tension) in your backside (Glutes and Hamstrings). This postural position not only effects the pelvis, it effects the whole chain; going down to your knees, and eventually causing issues in the ankles. Due to the lack of strength in the posterior chain; and excessive tightness and strength in the front side of your body; the knee joint will begin to get loaded improperly leading to loss of functionality and send the patella off-track. The loss of functionality and improper loading patterns are the reason for your pain.

There you have it; a basic summary of the truth about your un-solved knee pain. Remember; this is the MOST COMMON cause of painful knees, but this may not be your specific issue. Please contact us for a complimentary consultation with a local Professional Fitness Trainer and Corrective Exercise Specialist to assist you with your pain. Thanks for reading, and stay tuned for more weekly blog posts!