Fat Mom Blogging Secrets

If you lift, then you probably want to look like you lift. And for many gym-goers, looking the part includes owning a pair of arms that put the seams of your sleeves to the test. Aesthetically, big arms are imposing and signal to others that you do indeed hoist iron. Functionally, bigger and stronger arms help you bench press , overhead press , and row more weight; they’re not just the end; they’re a means to another end ( lots of strength ). Paul Aiken/Shutterstock And while most folks think hammering out close-grip bench presses and standing curls is enough to target the smaller arm muscles, there’s a science to building up your arms. But there are four fundamentals you need to wrap your head around to comprehend how to build bigger arms fully. Arm Training Tenants Muscle Mechanics : That is, how your muscle move your joints. To fully develop your biceps and triceps, you must know how they move so you can select the right exercises for the job. Training Volume : Volume — me...

#kettlbell has accumulated north of three million posts on Instagram. Your favorite fitspo is probably (most definitely) swinging and hoisting kettlebells overhead, and you’ve been officially convinced to swing and hoist kettlebells . If that sounds like you, you probably have run into an annoying and unexpected problem: Your grip sucks .  Kettlebells aren’t the easiest tool to grab, and the ballistic nature of many kettlebell movements makes them even harder to hang onto. What’s more, your ability to grip, and grip tightly, actually facilitate stronger and more powerful lifts . And it all starts with your muscle fascia. The Importance of Grip The fascial lines of the body are many and varied. This article isn’t intended to be a primer on fascia but on better understanding it to enhance our training. The arm lines are particularly relevant to our grip needs. There are four of these lines, and all play some part in grip and its effect on supercharging our performance. This ex...

As strength coaches, an athlete’s health should be the top priority. The role of a strength coach is to prepare athletes to play their sport and compete through strength and conditioning programs that are developed to elevate athleticism . More importantly, a coach’s job is to help reduce injury both on and off the field. New York University Head Strength and Conditioning Coach and Assistant Athletic Trainer, Joe Mosher  (M.Ed, ATC, CSCS, USAW) feels that: “We have a duty to our athletes to provide them with a program that not only helps enhance their athleticism but also, and maybe more importantly, provides them with a higher level of injury resilience than they had before. I base everything on the idea that if my athletes are healthy and can compete, then they have at least some chance at winning, regardless of who we play. If they are injured and cannot compete then they have zero chance of winning. Even a one percent chance of winning is still better than a zero perce...

For several years, at four different universities, I beat my brains out, attempting to find the ultimate training plan. Independent of any particular sport, I sought the most logical means of addressing all athletically desirable goals: Muscular strength and power Hypertrophy Fat loss Cardiorespiratory endurance Speed, quickness, and agility Joint flexibility and stability Injury prevention How can all of those be addressed within limited training time, unmotivated athletes, and limited resources? Programming Is More Than Sets and Reps Let’s break these goals down into their fundamental requirements: There must be a well-planned program that addresses the desired qualities. There must be an overload effect from applied stress. Time must be allowed for proper nutritional intake and healing for adaptation to that overload stress. The plan must be progressive, increasing the overload over time as the body adapts to existing levels. So far, so good. However, recovery ca...

Mass information in the fitness industry is a beautiful thing; it enables coaches and the general population to learn at a high rate. However, mass information can also lead to mass confusion. Figuring out how to train oneself and others can be a rollercoaster ride — and not always a fun one.    Thankfully, the intentions behind this industry chatter are typically genuine. Coaches want to help clients achieve results, and the general public is simply looking to feel better. However, amidst the confusion is a growing need for the fitness industry to develop a common language that both professionals and consumers can understand. And that common language should focus on helping society move better and more often for the long haul. Promote Movement Quality Changing the language of the industry may feel like an impossible task, but two principles are undeniable: Put movement quality first . Help people move more . Regardless of your goals (muscle hypertrophy , strength , ...