MyEzFitness

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What may seem like a daunting task may be easier than one expected. The classic question is: How do you workout/maintain diet while in travel. There are multiple types of travel. Two stand out in my mind: Plane travel/road trips. Let’s say your plane ride is 3 hours. It is important to schedule a meal before the plane ride. Nine out of ten times the plane food is no more than a cookie and water. Next its important to stay hydrated have a minimum of 2 glasses of water on the plane. If your trip rides on the 6 hour mark you need to bring a meal along. Once you get to your destination chances are you’re staying for at least a weekend. Look for a gym in the hotel. If there is none then chances are you may have to do a makeshift workout. Return to basics: Pushups, leg lifts, and sit-ups. If there is a gym then you got it easy! If you are on a road trip the same above applies. However if the car ride is long just don’t forget to hydrate. In terms of nutrition you really need to watch yourself. If the place you are at has a buffet use it! If it has a restaurant just order dishes such as meat/fish. If you are camping then I hope you are a good hunter!  The key with any circumstance is simply know where you are and do your best accordingly.

In good health

Ryan S.

Arms; a symbol of strength in and out of the bodybuilding arena, are sometimes the most difficult to grow. People may say to you “Hey your arms are big! How did you get them like that?” Weather it be on the stage or in your daily lives developed arms are considered a virtue. You must not only be able to have “large and in charge” arms like cutler, but they must also be proportioned and defined. To achieve a fully developed arm one must understand the anatomy of the arm;

Bicep- A relatively small muscle; composed of two muscle heads which originate by the upper region of the humorous and inserts itself by the lower humorous right above the forearm flexors. It is contracted by curling the arm inward and supinating(turning) the wrist.

Triceps- A medium size muscle; composed 3 muscle heads which originate by the rear deltoid and insert themselves right above the elbow. They are contracted by extending the arm.

Forearm- A small muscle group composed of the forearm flexors and extensor and pronators( there are many more although they tie in to the ones I have stated above) they insert themselves by the wrist and originate by the elbow. They are contracted by flexing the wrist.

Branchialis-A small muscle; inserts itself by elbow and originates by the mid humerous. It is contracted by flexing the arm when the hand is in the pronate position (palm down).

Deltoid (sometimes considered part of the back)- A large powerful muscle composed of 3 muscle heads; Anterior deltoid, Medial deltoid, and the Posterior deltoid. They originate by the scapula and tie in with the tricep.

Now that you understand the muscles the arm you must now be aware of the weak area’s which may be present. Such include:

The corrections for each are placed in sequential order below (ex no peak- flex at peak contraction)

Now its time for a workout!

Routein:

Biceps

barbell 4 sets of 12-6

preacher curl 3 sets of 12-8

cable curls 5 sets of 15-10

Triceps

Db press over head 4 sets 12-8

Cable press down 3 sets of 12-8

Kickbacks 4 sets of 12 each last set to failure

Deltoid ( optional)

front delt raises 4 sets of 12 reps

lateral raises      4 sets of 12 reps

rear delt raises   4 sets of 15-19 reps

Arnold press       4 sets of 8-12 reps

Forearms-

Wrist curl- 5 sets of 20 reps

Reverse wrist curl- 5 sets of 20 reps

You’ll notice some routines are larger than others this is because of the muscles set up( pinnate and non-pinnate) Each muscle is set up differently so it needs to be worked differently such as the multi pinnate setup of the deltoid( multi pinnate is the myofibrils(muscle cells) are set up oblique to the muscles action e.g. slanted).

I have laid down everything I know to provide you with the best arm development

Good luck always

In good health

-Ryan S.