You gotta be willing to take the hits!

Alright alright viewers its another edition of TGIM and I am ecstatic because I'm bringing you a message from everyone's favorite, the Italian Stallion Rocky Balboa! This following clip comes from the last Rocky and it truly sends a moving message. Take a lot and please make the words pertain to you! Watch it a few times and let those chills kickstart your thinking of how you are going to make this the week!

I hope, regardless if you are a Rocky fan or not, that you let this message consume your mind and cause you to truly second guess yourself. Listen to it again and think about the people or reasons you blame for not moving forward everyday (actually re-listen please)! Everyone, including myself, is guilty of pointing fingers everyday and taking the easy way out and blaming everyone or everything rather than themselves. Is it your job? Is it your friends? Is it money? I don't care what you blame it on, there is no excuse because if moving forward is important to you, you will make it a priority everyday! Like Rocky says, the world is mean and nasty and does not care what your excuse is. 

I truly hope this motivates you into taking action in the right direction. Let's make today the day we've always said we would- not next Monday, not tomorrow, but today! Let's go people- nothing can hold you down if you set your mind to it! 

TGIM!!!!!!!! EMBRACE THE DAY AND USE THE CHALLENGES TO BECOME A BETTER PERSON!  

Curls for the Girls (Part 2)

I promised I would discuss the rest of the muscles in the biceps area as well as their respective actions so here it goes!!!

If you need to refresh your mind in regards to the actual biceps brachii muscle you should refer back to Curls for the Girls (Part 1). Now that you know what the biceps brachii does as well as the different ways to work it, lets move on to the other muscles in the region.

So if the biceps muscle (image 1) isn't working during a reverse curl, what muscle is? As a result of its attachment site on the forearm, the  line of pull of the biceps is negated and thus, the muscle becomes virtually inactive when during a reverse curl (image 2). However, the line of pull of the brachialis muscle (image 3-located deep to (underneath) the biceps brachii) allows it to flex the elbow when the hand/forearm is in a pronated position (image 4). In other words, when doing a reverse curl, the brachialis muscle does the majority of the work while the biceps is inactivated and thus, does not assist in the curl. However, the brachialis muscle still gets activated in other forms of curls but is the only one activated in reverse curls. Thus, when doing a reverse curl, you are essentially isolating the brachialis.

Image 1. The biceps brachii muscle

www.breakingmuscle.com 

Image 2. Reverse curl (pronated grip)

www.t-nation.com

Image 3. Brachialis muscle (located deep to the biceps muscle, which is removed in this picture)

http://medical-dictionary.thefreedictionary.com/brachialis

Image 4. Pronated grip on the far right

www.gustrength.com

Ok, so now that we have covered the biceps brachii and the brachialis, lets move on to the brachioradialis muscle. I know what you are thinking- why do all these muscles sound so similar. The reason for this is due to the terminology used in anatomy. The upper arm (humerus bone) is referred to as the brachium and thus, the muscles that surround it resemble its name (i.e. brachialis). Now that you understand the terminology for the musculuture, lets get back to the brachioradialis (BR). The "radialis" aspect refers to its distal attachment on the radius (1 of 2 bones that make up the forearm). Image 5 shows the two attachments of the muscle. Image 6 shows the BR when the muscle is flexed in. You can see this on yourself by simply bending your elbow to 90, making a tight fist in a neutral grip and pressing down on your wrist with your opposite hand (image 7). 

Image 5. Brachioradialis (BR)

http://www.teachpe.com/anatomy/muscles/brachioradialis.php

Image 6. Brachioradialis (BR)-the view of this picture is as if you were looking down at your own right arm while sitting in a chair. The subject has his elbow flexed at 90 degrees and is making a tight fist in a neutral (refer to to image 4) grip.

http://www.teachpe.com/anatomy/muscles/brachioradialis.php

Image 7. The BR scan easily be seen by flexing your right arm to 90 degrees, closing your fist in a neutral grip, and then taking your opposite hand and pressing down on the closed fist.

Ok, so what does this muscle do? The brachioradialis is actually the most powerful elbow flexor in the body despite its relatively small and slender size. Again, because if it's attachment points, the BR is the most active elbow flexor when the wrist/forearm is in a neutral grip (refer to image 4). Thus, when you do a hammer curl (image 8), which requires a neutral grip, you are highly activating the BR. However, the biceps brachii and brachialis are still active when doing a curl with this grip, just not as much as the BR. 

Image 8. DB hammer curls

http://www.menshealth.co.uk/building-muscle/28-day-six-pack-workout-1

Another small action of the BR is radial deviation (image 9). Because it attached near the wrist at the radius, it can thus move "or deviate" the wrist. By adding resistance to this exercise (i.e., holding onto a DB or using resistance band), you can add yet another way to isolate the BR and help "confuse" the muscle into growing. 

Image 9. Radial deviation against resistance. Notice how the subjects wrist/hand is in neutral. As the wrist moves up towards the nose, the subject is demonstrating radial deviation, an action controlled by the BR. Ulnar deviation occurs as the wrist moves downward toward the floor (however, this is not controlled by the BR). 

http://www.physioadvisor.com.au/8122850/wrist-strengthening-exercises-wrist-rehabilitati.htm

The brachioradialis (BR) is more powerful than the bigger biceps due to its much further distal attachment point. What does this mean? Treat your arm like it's a wheelbarrow, where the elbow is the wheel and the end of the forearm closest to the wrist is the end of the wheelbarrow handles. If you were to lift up on the loaded wheelbarrow at a point close to the wheels, it would be much harder than lifting it up all the way at the ends where the handles are- Right? So, if you were to lift the wheelbarrow at a point close to the wheel it would be similar to the biceps trying to flex the elbow because its attachment (image 1) is very close to the elbow (the wheel)- Understand? Now take into consideration the brachioradialis (BR). Its attachment is relatively far from the elbow (wheel) compared to the biceps and thus, when it contracts to flex the elbow it would be analogous to lifting the wheelbarrow at the very end off its handles, which makes your job very easy. Thus, you can see why the BR can generate much more torque than the biceps; because its long lever arm!!! Why does this matter? Well, it really doesn't matter to you but it does explain why its easier to carry a very heavy box by holding your wrist in neutral. Think about how milk crates are designed- they have small handles in the sides that require you to grip it with a neutral grip. It is easier to carry the crate this way rather than keeping your hands under the crate with your palms facing up, right? This is because when you have your hands in a neutral grip, you are maximally activating your BR, which is the strongest elbow flexor, and thus, carrying the crate is easier! Great job- you just passed physics! 

One muscle I forgot to mention in Part 1 was the coracobrachialis (image 10). This is a small muscle that attaches to the coracoid process of the scapula (shoulder blade) and the humerus. Its action is essentially the same as the short head of the biceps (which hew discussed in part 1); it helps raise the arm straight out in front of you as if you were doing to shake somebody's hand. Thus, refer to part 1 to see how to exercise the short head of the biceps (which will also work the coracobrachialis). 

Image 10. Coracobrachialis

https://www.kenhub.com/en/library/anatomy/coracobrachialis-muscle

Ok, I know that was a lot but I truly hope you learned something interesting by reading Parts 1 and 2. I believe everyone should know how the body works and thus, I tried to make these posts as direct, yet sufficient as possible. If you are confused feel free to contact me and I will help clarify! Again, the main purpose of these posts was to show you how to target specific muscles of the arm as well as tell you which muscles are active in different variations of exercises, specifically curls. By working the same muscle in different ways you are able to "confuse" the muscle and promote higher rates of growth so please, remember these posts when you are at the gym! Take care and let me know if you have any further questions! 

Pain is Temporary!!

Again, sorry for the lack of posts this last week- my schedule was quite hectic!

I would just like to start off everyone's week with the following message by Eric Thomas! He speaks of how pain temporary and no matter what, it will subside!! However, you can take this message beyond just physical pain. For all of you going through a tough time emotionally, this message pertains to you too! The message by ET has no limit and can be applied to whatever your situation is. 

ET dares us to "take a little pain and not go home!" This message is so powerful because like he says, we are all spoiled and whenever we experience pain (emotionally or physical) we run home and go to our comfort zone. I DARE YOU to take a little pain. We are already hurting- we need to get a reward out of it! When that pain finally subsides something else will take its place. If you utilize the pain right, satisfaction and success will be that "something" that takes its place!


Please take this message and let whatever pain you are going through drive you rather than limit you. Use it to your power and grow from it and you will succeed! Make this day a day of growing and have a great damn week!

#Painisgain #Onlytemporary #IdareYOU

   

 Embrace the video and let it motivate you!

Take the Walls Down!

Alright! I know its Monday, I know it's wary, I know you're tired but c'mon, you just gotta put a fake smile on, stretch your arms, and say Thank God it's Monday!!!!! You are going to get sick of me saying that but I promise you, even if you start off faking the enthusiasm, eventually it will overcome you and you will have a sincere, good attitude towards Monday! Again, remember what I said about all the people taking Mondays off. This is just another opportunity to pull ahead of those people- so use it, because eventually, you will have run out of opportunities! However, you are never too old or too young to start somewhere! Think about your goal and do something today that will put you one step closer- you will feel great about it when you lie your head down to sleep, I promise. 

Now that I have you in a mood to take on the day, I want to convey the following message to you: 

This quote is great because it is so true and sends such a powerful message. Similar to a quote I put out last week, this message is basically stating that you are your own limit. Read that a few times and think about how you are confining yourself from reaching your goal.  The walls you are constructing around yourself can represent many things and thus, is important to really sit down and think about what they actually are. It could be as simple as a TV show you think you have to watch instead of exercising or perhaps even a little more complex, a friend that is holding you back form reaching your potential. Whatever it may be, you can control the walls that confine you! The only way those walls remain standing is because you allow them even though you have the power to knock them down. Find the things in life that confine you, begin to address them (even if it is one small step), and you will soon realize the power you hold! 

Please keep this message in your head throughout your day and use it to address the walls that are literally containing all the potential you possess. Start today and make Monday yours! Have a good one!

Curls for the Girls (Part 1)

Sorry about the lack of posts in the last few days everyone- I had a rough week of testing and didn't have much extra time on my hands! Nonetheless, I'm going to teach you all a little about the biceps and the muscles surrounding it that do many similar actions. Furthermore, you can do specific exercises to target these "other muscles" and thus, maximize your arm mass. Also, I'm sure many of you have tried the exercises I'm about to explain but I would just like to inform you which muscles are being maximally targeted in each exercise.

Most of us know of the biceps (short for biceps brachii) muscle. It is the muscle we usually target to produce "big arms" and is most often targeted by doing the standard curl. As you can see from image 2, the muscle has two "heads." One originates from the shoulder and the other in the general area of the uppermost part of the arm.  Because of the different origination sites, different exercises can used to target each head.

Image 1 

http://gllbetter.blogspot.com/2012/04/fitness-for-you-upper-body-exercises.html

Image 2

msjensen.cehd.umn.edu

Again, image 2 shows the two heads of the biceps brachii ("bi"="two" hence the name biceps). The number 5 is pointing to the tendon of the short head while number 10 is pouting to the long head. 

To target both of the heads at the same time, a simple curl is done using a supinated grip (aka underhand).  Imagine you have candy in the palm of your hand and you go to put it in your mouth. This is essentially doing a supinated curl. Because of the muscle attachments on the bones, its line of maximal contraction and force is such that when you do this action you maximally target this muscle.  However, you can also strengthen the short head in another way as well. Because it attaches to the shoulder unlike the short head, it can also assist in shoulder flexion (aka raising your arm out in front of you). Thus, if at the end of your supinated curl (image 3) you were to flex your upper arm out in front of you (image 4), you would be stress the short head even more and make it work harder.

Image 3

http://www.borgess.com/default.aspx?pId=2150

Image 4

ovrt.nist.gov

The biceps brachii can also act as a powerful supinator to your forearm! What is supination you ask? Review image 5 below.

Image 5

http://www.gustrength.com/training:hook-grip-versus-alternated-grip-for-deadlifts

If your hand is in the pronated or neutral state and you bring it towards the supination state you are performing supination

Image 2 from above shows the location of the insertion point of the biceps. As pointed out by number 4, it inserts into the radius bone of the forearm. Thus, when someone wants to supinate their hand, the biceps brachii (along with another muscle called the supinator) contract and the action is completed. Because this is its action, the biceps can further be strengthen by simply supinating the forearm against resistance.  However, the biceps, because of its insertion point, becomes more effective as you flex the elbow. When the arm is extended, the line of pull of the biceps is parallel with the forearm and thus, exerts a negligible force. However, as you increase arm flexion (i.e., bring your towards 90 degrees) the line of pull becomes perpendicular to the forearm and thus, can exert a large force in regards to supination. Thus, to work your bicep by doing supination against resistance, it is generally most efficient and easier to remember to keep your elbow at 90 degrees. 

Image 6

http://breakingmuscle.com/strength-conditioning/6-forgotten-or-misunderstood-facts-of-physical-training

In regards to the elbow position, the image on the left depicts the best way to target the biceps when doing supination exercises. The image on the right (arm straight) is not an efficient way to work the biceps when supinating because its line of pull is is parallel with the radius bone. Disregard the hand position in this image. 

A few supination exercises are pictured below. It is important to note that whenever you do supination exercises you will also do pronating exercises (requires different muscles that have not been mentioned). This is because you have to start in the pronated position (palms to the floor) in order to move towards supination and thus, work the supinator muscles. In image 7, you can see how the man's forearm is in pronation (on the left). He then supinates (working the biceps muscle) and ends in a supinated position. This can be done with a resistance band as shown in image 7, a simple heavy tool (image 8), or a DB (image 9).

Image 7

http://www.physioadvisor.com.au/8116550/elbow-exercises-elbow-strengthening-exercises-.htm

Image 8

http://www.orthopaedics.com.sg/tennis-elbow-exercise

You can simply find a heavy object such as a hammer to do this exercise

Image 9

http://www.bodbot.com/Exercises/235/Pronated-Dumbbell-Curls

This is how I like to do the exercise. Get DBs, hold elbows in close to your side, and flex the elbows to 90 degrees. You then proceed by supinating and pronating back and forth. This is shown in the video below. As stated in the video, this is also working your forearm strength while at the same time, your biceps. I prefer to do about 3 sets of 20 reps with approximately 25 lb. DBs. However, I like to incorporate one set after each set up bicep curls. Again, make sure you keep the elbows at 90 degrees. 

https://www.youtube.com/watch?v=4XKiK-cAa7g

***It is important to note that by working the biceps in ways other than simple curls all time, you can confuse the muscles and add some more variety to your workouts. Although the same muscle is getting worked in all of the above exercises, it is getting worked in different ways due to the different actions it exerts.

You may be thinking, "what about reverse curls (pronated grip- overhead grip) or hammer curls (neutral grip- palms facing each other)?" In regards to pronated grip, the mechanical pull line of the biceps brachii muscle is lost and thus, it does't fire (or at least minimally fires); a different muscle called the brachialis in in charge of completing this action instead. On the other hand, the biceps is activated when you do a hammer curl. However, it is not the primary muscle used for the action; rather, the brachioradilias (BR) muscle does most of the work in the hammer curl. 

The next post will be part 2 of this segment and I will discuss the Brachialis and Brachioradialis muscles, specifically, how to target them to maximize total arm mass! Thanks for checking in- let's get better today!

I know that was a lot of material but I hope you learned something! Thanks. 

Silence the Voice on Hump Day!

"If you hear a voice within you say "you cannot paint," then by all means paint and that voice will be silenced."

I like this particular quote because it can be applied to almost any situation in life. What is the message saying? Although my interpretation may not be correct, I believe the message being conveyed is the only way you will ever silence the voice in your head telling you can't do something, be someone, or accomplish your dreams is to attack the voice and do exactly what it says you cannot do! Everyone knows the hardest part of accomplishing their goals is the start. However, like I always tell everybody, once you get over that initial hump it only gets easier because you start to see progress and you start to believe in yourself! Motivation from results leads to even further results and soon yo will see a cascade of positive results and before you know it, your goal will have been met. 

Lets not waste today; rather, begin the joinery to silence the voice in your head that is telling you your dreams are impossible! Too many people wait until the beginning of the next week to start their joinery but I'm telling you there is no reason why we cannot start today! Be positive and begin your adventure today! 

http://davidbrazzeal.wordpress.com

Also, coming today or tomorrow will be some mechanics behind the various types of bicep curls and which exercises target specific arm muscles. Thanks!

TGIM!!!!

Alright everyone I know you won't believe I'm saying this but Thank God Its Monday!!! Everyone always looks at Monday as being the worst day of the week and it usually gets treated as a transition day from the weekend into the week. But I'm hear to tell you that this is a good thing because you can use it to your advantage! While everyone else is walking around on auto-pilot you can focus in, make yourself better, and get ahead of all those people taking Monday off! This is why you have to just say to yourself, TGIM!!!!

 With that said, check out this video by my man Eric Thomas (ET)! His message is that everyone must "find their why" in life in order to succeed! No, you don't HAVE TO find your why to do good things but by finding your why, you make getting up in the morning and doing the daily grind that much easier! Why does this make it easier? Because once you find your why you have a continuous reminder of the reason you're doing what you're doing- a reason to not give up- a reason to hold yourself in check when the day gets tough! Listen to this video and at some point this week sit down and find your why! Trust me, when you have a why no goal or no dream is too big! Lets make this Monday count and get ahead of all those other people taking Monday off- it will set your week up for success! TGIM!!!!