Better Biceps

I see a common mistake from almost everyone at the gym when they train their biceps. They are not keeping the force of the weight and gravity on the bicep throughout the whole range of motion. Most people when curling a weight let their elbows move away from their body at the top of the motion.



Every weight training guru/magazine will tell you that your elbow should be at your side throughout the whole range of motion. While this is better than having your elbow come forward it still doesn't work the bicep the best way possible.

So, in order to keep your bicep under constant stress you want to lean forward slightly when doing curls. Always keep your elbow directly below your shoulder throughout the whole movement.










You will notice that you will have to use a lighter weight when training biceps like this because your biceps are getting a better workout and will fatigue quicker. Notice that in the ending position gravity is still working against you which never allows the bicep to rest. In a normal curl the bicep gets to rest at the ending position because your bones are taking all the force allowing the muscles to relax.


Stay tuned for shoulder workout

Calves

Today you are simply going to do 500 calf raises. For the first 100 stand with feet shoulder width apart and toes pointing straight ahead. Go all the way up on the ball of your feet as high as possible, hold for one second and then all the way back down. It's best to do them on the edge of a step or somewhere where you will be able to have your heel go lower than the ball of your foot. The next hundred do them with toes point out at 45 degrees. The next 100 do them with toes pointing in towards each other. Make sure you do at least 50 reps in each set. You have all day to do them so space them out however you would like. Strength through doing exercise will improve your fitness.

Push-Ups!!!!

Today is very simple.... You have all day to do 500 push-ups. It doesn't matter how many sets it takes, how many reps each set, or how long it takes you. You just have to finish all 500 before you go to bed tonight.

For sand volleyball tips stay tuned.

Push-up workout

This is the 7 Minute push-up workout..... even though it will take you longer than 7 minutes to complete at first, but that is the goal.

This workout is very simple and you should see great improvement in as little as a week of doing it.

The idea is that you do 30 push-ups each minute for 7 minutes, totalling 210 push-ups in all.

You have the whole minute to do the 30 push-ups so if you finish the first 30 in 25 seconds you get a whole 35 seconds of rest before starting the next set of 30. Ideally you want to be able to do 30 each minute but once you cant get 30 in a minute you will be trying to finish the remaining push-ups in the fastest time possible. It may take you 12 minutes to do the first time but don't worry you will improve the 2nd time and the 3rd and so on until you can get them in 7 minutes.
Post your times on here so everyone can see the improvements people are making.

You will want to give yourself at least 2 days of recovery, but probably more after the first time of doing it... you will feel it for sure.
Girls you just do all of the push-ups from your knees... you need to do push-ups too.