Author: bodychiselbycraig

CW’s Training Tip #20

January 6, 2017

So much more than just a sport!

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Bodybuilding for me is not just a sport, it is a way of life that some people just don’t understand.

It has always been an avenue for me try and improve the way I look and feel but more importantly, in recent years, I have simply just enjoyed the physical act of training in the gym. No different to the way a jogger likes to run 10km or a golfer likes to hit balls on a driving range or a footballer attends a training session in the evening.

All of these activities can result in some form of self-improvement if we persist. This gives us that passion and purpose we all need to keep evolving and developing personally. And of course those wonderful brain chemicals that are released during vigorous exercise induce a very pleasant euphoric feeling that is again necessary to help us deal with stress and clear our heads.

I find that when I am in the gym and getting stuck into a workout I am able to live in the moment and push any worries of past, present or future to one side. Try to think of your training session as an appointment and time out for you. Even if you are time poor you can still make great gains from only 3 or 4 sessions in the gym per week. And these need not be longer than 45-60 minutes each. Most of you would know by now, as I have outlined in previous blogs, that my low volume High Intensity Training certainly lends itself well to a busy lifestyle with shorter workouts.

Many people I have helped over the years often remark about how I get myself into the gym after a busy, tiring and stressful day. My answer is always the same. Simply focus on how good you feel when you are walking out of the gym after a great workout. The adrenalin, endorphins and sense of accomplishment are ALWAYS there and are guaranteed to brighten your day!!!

CW’s Training Tip #19

December 21, 2016

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A joint-friendly Chest routine!!!

Gold’s Gym Rockingham’s new rocking motion plate-loaded decline press is again another crackerjack piece of equipment!

As always, to maximise the mind to muscle connection, remember to pinch the shoulder blades together during a deliberate 3 second negative and then keep them there whilst squeezing the upper pecs into your tucked in chin throughout the positive part of the movement.

This is a terrific exercise for those lifters, like me, who tend to press with their delts instead of the pecs.

It is also very kind to the shoulder joints!

Here is my current chest routine…

  1. Rocking motion plate-loaded decline press machine
  2. CW’s hybrid incline dumbbell fly/presses
  3. Crossbench dumbbell pullovers
  4. Seated Pec-deck machine flys

This workout is guaranteed to give you a great pump in the pectoral muscles all whilst giving your joints a break from the heavy free weight presses!

Check out my YouTube videos below, with the accompanying technique tips in the comment link section.

CW’s Training Tip #18

December 16, 2016

Relinquishing the Squat!!!

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Gold’s Gym Rockingham’s new ZRoc plate-loaded hacksquat machine is an absolute ripper and a great substitute for regular barbell squats.

I had to make an executive decision recently to completely remove barbell squatting from my regime due to battling constant knee problems & niggles over the last 3 years or so.

This was a hard pill for me to swallow, as I always had a love/ hate relationship with barbell squats!

My legs are relatively long when compared to my torso and as such I have found it hard to prevent my knees from getting past my toes with regular squats. And when the knees track past the toes this places terrible shearing forces throughout the knee joint!

But, with the ZRoc Hacksquat, I am able sit down into the squat position with the weight back on my heels all whilst making sure my knees stay in line with my toes. This in turn has allowed me really focus on the quadricep muscles all whilst being extremely kind to my 51 year old knee joints!!

I combine this exercise with 45 degree leg presses and seated leg extensions resulting in an awesome knee-friendly quad workout!

1. 45 degree angled leg presses
2. ZRoc plate-loaded Hacksquats
3. Rocking motion seated leg extensions
4. Standing calf raises
5. Seated calf raises

I train Hamstrings & Calves on their own day later in the workout week.

It does feel great to now walk into the gym on quads day and not have to be so paranoid about whether I’m going to wreck my knee joints any more than I already had!

Unbelievably, I now actually look forward to Leg’s Day!!!

 PS: Worth checking out this interesting article regarding squat v leg press pros & cons… 
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CW’s Thought of the Day!

December 15, 2016

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One of the great aspects I love about the sport of Bodybuilding are all the motivated, focused, like-minded and positive people you meet.

We all love to train hard, whether we compete or not and share a passion for health and strength via the Iron Game.

The experiences I have enjoyed with my fellow competitors has always been one of mutual respect as well as finding that the concept of sharing knowledge and ideas has never been a problem.

This is something that we must all take on board as it greatly enhances our sport and paves the way for more to follow.

BUT, the so-called “Tall Poppy Syndrome”, which seems to be evident in this great country of ours, needs to be eliminated.

Those naysayers that are constantly trying to bring you down to their level of mediocrity or less, so that they can somehow feel better about themselves, should be gradually weaned out of your life.

If we can keep on perpetuating camaraderie and community then the future must surely be bright for our bodybuilding health and fitness lifestyle!

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CW’s Training Tip #17

December 14, 2016

MYTH BUSTING GRIP WIDTHS FOR BACK TRAINING!!!

Over the years, I have often heard the expression…

“The wider the grip, the wider the lats!”

Well I am here to say, that this particular myth, needs to be busted!!!

A very wide grip actually shortens the range of motion, which in turn elicits a weaker concentric contraction of the lat musculature.

Conversely, a narrow grip lengthens the range of motion, thus producing a much more powerful concentric contraction.

And, the reverse grip, almost pulls your lats around your sides, again adding another dimension to the concentric contraction you are trying to optimise.

This is an old school movement, that I rarely see people perform, yet it is so incredibly effective!

Also, don’t forget to do allow a full stretch of the arms, whilst staying firmly planted on the seat, at the top of the movement.

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CW’s Training Tip #16

December 8, 2016

Got Hamstrings!!??

Hamstrings, glutes & calves in their own workout sounds easy doesn’t it??

Think again people, this is a nasty little workout…

  1. Stiff legged deadlifts
  2. Seated leg curls on the new Gold’s plate loaded/rocking-motion leg curl machine
  3. Walking dumbbell lunges
  4. Standing calf raises
  5. Seated calf raises

50 minutes of hell and a gentle reminder that there is no way I could have trained my hamstrings as hard if I had tried to do this straight after quads.

My current one body part per day routine (see Training Tip #14) really let’s you trash that specific muscle group all whilst allowing maximum recovery & recuperation till the next time you hit it.

Several clients of mine, that had lagging hamstrings, made tremendous gains in this area in less than one year by adopting this prioritisation strategy.

Worth a try I reckon!!

 

CW’s Training Tip #15

December 7, 2016
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CW’s top 10 reasons why Bodybuilding is awesome!!

Some people that don’t know much about the bodybuilding lifestyle will dismiss it as a vain sport for egotistical narcissists.

Others that have been in the iron game for a few decades or so know that this is not the case AND that the health benefits are extensive to say the least…

1. Hanging on to your muscle mass as you age has been shown to have tremendous anti-ageing properties. The more lean tissue you have the faster your metabolic rate which in turn helps you keep the fat at bay without even trying.

2. Recent studies have shown that retaining muscle as you get older also assists with brain function.

3. Weight bearing exercise also helps ward off the dreaded Osteoporosis by maintaining your bone mass.

4. My doctor informed me recently that weight bearing exercise is even more effective for heart health than cardio itself. It also very effectively lowers your blood pressure.

5. Muscle, tendon and connective tissue is strengthened which in turn supports your joints as you age.

6.Maintaining muscle tone also helps prevent your skin from moving south!

7. Weight training has been shown time and time again to improve one’s self-esteem, reduce anxiety levels and help manage or even shake off depression.

8. The camaraderie and kinship in bodybuilding is very rewarding. Being able to associate with enthusiastic, positive, driven and motivated people has to be good for both the heart and soul.

9. Taking pride in your appearance via bodybuilding might be considered vain but at the end of the day the old adage applies…”Look good, feel good, am good!!”

10. Bodybuilding teaches you great self-discipline which then filters off into other areas of your life. You then just find yourself being more focused and organised.

So to the naysayers, CW says think again and perhaps even consider taking out a gym membership!!

 

CW’s Training Tip #14

December 7, 2016

Sometimes less can mean more!!!

 

 

I have watched and listened to Dave Palumbo’s Heavy Muscle Radio Show and Ask Dave TV Show for several years now and really like Dave’s no nonsense approach towards training and nutrition.

He has said that the best results he got from his training was by working each body part on their own day and training 5 or 6 days per week.

So here is my version of this where I will integrate my HIT style training with each workout…

Monday: Quads & Calves
Tuesday: Chest
Wednesday: Biceps
Thursday: Hamstrings & Calves
Friday: Triceps
Weekend: Off
Monday: Back & Traps
Tuesday: Shoulders
Wednesday: Workout cycle repeats.

This regime will allow me to hit each body part intensely once every 9 days and indirectly twice with some secondary work from other body part workouts.

It will also allow for maximum recovery and subsequent growth, without overtraining.

As 8 time Mr Olympia, Lee Haney, once wisely said…

“Stimulate, not annihilate!!!”

Always worth trialling something different I reckon.

CW’s Training Tip #13

December 6, 2016

 

 

Again, not a training tip today, but I thought I would break down the intracies of my personal favourite compulsory pose…“Back Double Biceps”.

Men, in general, can usually get in great shape from the front, but what seems to sort out the pack is whether or not the hamstrings/glutes and lower back tie-ins are in condition and that combined with the upper back musculature ‘popping’!!

They say the show is won from the back, so obviously one needs to (a) be lean enough in this area and (b) be able to present it to the audience and judges in the optimal way that suits your physique.

Here are 7 pointers that may help you…

1. Start from the ground and work your way up.
I like to begin by placing my back leg in position so as to show off the glute/hamstring tie-ins as well as that calf. My legs are quite long so I place my back leg directly behind my back, put the ball of my foot firmly on the floor, ‘screw’ the back leg down into the stage whilst simultaneously flexing the upper hamstring and glute of the trailing leg. Leaning back onto the flexed trailing calf will also help keep the glute and hamstring looking tight.

2. The other option with your back leg, if it is shorter and well developed, is to place it more to the side whilst turning the knee out at about 45 degrees. This then enables you to tense and flex the entire length of the hamstring, sit back on a flexed (and hopefully striated) glute whilst showing off a bit of outer thigh sweep as well.

3. Now for the upper back.
A good way to hit this part perfectly is to place your outstretched arms, with forefingers touching and palms face down, directly in front of you parallel to the floor.
Next, rotate your arms back in opposite directions, out to the sides, palms still face down, into a ‘crucifix’ position with arms still parallel to the ground. This now not only looks spectacular with all the upper back musculature bunched together creating a really gnarly 3D appearance, it also places you in a square and balanced position so as to then flex the biceps.

4. From this so called crucifix position now reel in your wrists with thumbs tucked into your fists.
Make sure you now spread the scapulae from its previously bunched together state whilst flexing your biceps. The transition from the crucifix pose to the back double biceps pose when done correctly really does look impressive.
Importantly, your fists should line up with the top of your head. If they drop lower than this there is then the risk of your upper back being still bunched together and looking too narrow.

5. You’re almost finished now!
Finally tweak your elbows slightly towards the back drop whilst simultaneously flexing down on your lats. Try to keep everything else stationary whilst doing this, which again includes maintaining the horizontal line with your fists and the top of your head.

6. Lean back slightly towards towards the judging table, but not too much, as you don’t want any crinkles or wrinkles emanating from the lower back or bottom of the glutes.

7. And with all of the aforementioned, don’t forget the golden rule of NOT LOOKING DOWN!!!

Back double biceps is a sensational pose if you can get it to pop, so hopefully some of these tips may enable you to do just that the next time you’re on stage!

PS: Don’t forget my Posing ebook is now for sale for only $20. Send me an email or message via the contact link on my website to arrange payment and download.

CW’s Training Tip #12

December 2, 2016

“GOT TRAPS!!??”

Here’s tonight’s Back & Traps workout at the awesome Gold’s Gym, Rockingham…

  1.  Wide grip front chins
  2.  Reverse close grip pulldowns
  3.  Seated plate-loaded underhand grip rows
  4.  Seated close grip cable rows
  5.  Plate-loaded machine shrugs

I have always been a firm believer that the trapezius is part of the back musculature as it’s function is basically to pull.

The plate-loaded shrug machine at Gold’s is an absolute cracker, as it really allows you to hit the spot with minimal stress on the lower lumbar area.

Training traps at the end of your back workout is definitely the way to go!

For more videos with accompanying discussion & tips, visit my YouTube Channel “Craig Winter”.