SigFit Blog

Bigger, Stronger Gunz!

August 18, 2016

Arms   blog   Fitness   TRAINING  

Every guy wants bigger arms wether he says it or not! If you want bigger arms then you need to know how to hit them properly. Now you can just train them every day or you could take an educated approach and learn what are the best techniques and exercises for Bicep and Tricep development.

The three most important factors to think of in there beginning is;

  1. Grip for holding weight (neutral, underhand & overhand)
  2. Implement being used (DB, BB or cable machine)
  3. Body position in relation to the elbow (Is the DB behind the body or in front of the body)

So you will need to vary your body position so you cab perform the exercise either seated, standing or kneeling as they all are different in their execution. A simple tip is isolate the arm as much as possible, as isolation is crucial to recruitment of muscle.

Try these exercises for BIGGER Biceps;

  1. Scott Bench EZ Curl or Preacher Curl with DB or BB.
  2. 45 Degree Incline Bench Hammer Curl
  3. Kneeling Zottman Curl

Try these exercises for BIGGER Triceps;

  1. Parallel bar Dip
  2. Close Grip Bench Press
  3. Standing French Press EZ Bar

To design an arm program which is effective then try supersetting the Bicep & Tricep Exercise with a small 45—60 second rest with at least 4 sets. 

Try using the exercises above for at least 10-12 reps with a superset method. Track your weights for at least 4 weeks and notice the improvements in strength and size of the guns and then change it up change exercises, grip, db position and watch the arms grow!

 

5 top tips to building a booty
Whether you want to build a Kim K like booty or you just want to look your best in a little black dress, the principles are the same. Here are my top tips to building the booty

tip 1 - squat below 90 degrees - I know all you seem to hear is to only squat to 90 degrees or it is bad or your knees. This is usually said by people with a flat bum and no background in training. The 90 degree myth has been debunked more times than you can shake a stick at. Squatting below 90 gets your gluts working. Above 90 a squat is mostly a quad(front of the leg) exercise. So if you want to build your legs then only squat to 90 but if you want shapely legs and a toned bum then get down deep. I believe it was Ghandi that said “If you want to build the arse, you got to go to the grass” Maybe it wasn't Ghandi but someone smart.

tip 2 - isolation prior to big movement in order to promote muscle activation
isolating the gluts prior to a workout or leg day is great way of learning how to activate the muscle

properly. At SigFit we have a warm up on leg days that helps to open up the hips and pre activate the gluts to make sure people use the correct muscles when they squat.

tip 3 - Doing the correct mobility
If you are uncomfortable in the bottom position of a squat then your body wont let you produce enough force to get stronger and build the muscle tone. Doing thoracic mobility, hamstring and hip mobility is the key to having a good squat and therefore a bum that looks like you have a good squat

tip 4 - dont over train your legs, its causes puffiness
I see a lot of people who want to tone their legs or bum train legs almost every day they train. if that 2 days a week then thats fine but if you are training legs 5 days a week, you will retain water in the legs and inflammation will make your legs and bum look puffy

tip 5 - dont eat like a rabbit
If you want to strip fat and build any muscle then you need to have enough fuel to put into the muscle. If you are eating nothing but salad and water then you wont have enough fuel to build anything but frustration.

Apply these 5 tips to build yourself a better booty

Matthew Boon
Sig Fit Head of female training and nutrition

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Are you Leaning or Increasing Muscle?

Have you been in a muscle building phase forever or have you been trying to lose body fat for as long as you can remember?

This is the question you should be asking yourself to know if you are making progress. The reason it’s so important is Hormonal Optimisation. Hormones like Insulin and Testosterone will help with muscle growth and Fat Loss when the body is at the correct body fat range.

First point of call is to figure out what phase you should be in. This can be decided very easily, these numbers are from my online Protocol program, if you are male under 13% then you should be in a muscle growth phase. If you are over 13% then you should be in a lean down phase. If you are female and your body fat is under 20% then you should be in muscle growth phase. If you are over 20% then you should be in a lean down phase. These numbers can be used as a guide. Body fat can be measured by Callipers, Body Metrix and Dexa testing systems.

The goal of your nutrition when Leaning is to maintain enough energy during the day with lowest amount of calories whilst losing body fat and maintaining muscle.
The goal of your nutrition whilst muscle growth is your goal is to increase your lean muscle whilst you body fat stays the same or slowly creeps up to a satisfactory point.

Depending which goal you have follow this simple FOCUS Rule!

Follow One Course Until Successful

Blog by Lenny Chadd

Click HERE for 7 Days Free

Power is a program that combines heavy lifting and some conditioning

CLICK HERE for a 7 day free trial

This is the months program, give it a crack and enjoy. To get some more help click the link to get a 7 day FREE trial FREE TRIAL
Monday - quads and glutes
Tuesday - back and glutes
Wednesday - Shoulders and arms
Thursday Met-con
Friday is a heavy all over body day
Saturday - Met-con

February Class Program

February 14, 2016

This months program is all about getting the body back in balance. Strength and conditioning is based off the Vitruvian Man. So getting the left and right the same and the upper and lower in proportion.

Peach Muffins

Ingredients:

1 ½ cups almonds, raw and unsalted

2 eggs

85gm coconut oil, melted

¼ cup Xylitol

4 peaches, skin removed, chopped small (you can substitute for fruit of choice, raspberries / blueberries/ nectarines/ apricots)

Steps:

Preheat the oven to 180deg.

In your food processor, combine all ingredients, except the peaches. Blend the ingredients until they reach a paste like consistency. Use a spoon to evenly portion the frangipane into a muffin tin (about ½ way up the muffin tin).

Top each muffin with peaches and bake for 30 minutes.

Green Curry

Ingredients

1 tablespoon coconut oil

3 tablespoons green curry paste

125ml chicken stock

250ml coconut cream

4 kaffir lime leaves, torn

500g chicken breast fillets, cut into chunks

400g sweet potato, cut into chunks

Handful of green beans

1 tablespoon lime juice

Handful fresh basil leaves

3 green chillies, deseeded and sliced

Steps:

Peel and chop the sweet potato, boil until cooked through, drain and set aside. Trim the green beans, set aside

Over a high heat, melt the coconut oil in a large pan. Brown the chicken pieces, then set them aside. In the remaining oil, cook the paste for 2 or 3 minutes, stirring constantly.

Add the stock, coconut cream, and lime leaves, reduce the heat. Cook for 6-7 minutes. Add in the chicken and cook for another 6 or 7 minutes, stirring constantly.

Add in the remaining ingredients and cook for a few more minutes.

To serve, top with the basil leaves and the chilli to taste.

Delicious with cauliflower rice

Tuscan tomatoes

BREAKFAST

Ingredients:

6 large tomatoes

6 eggs

1/2 cup extra virgin olive oil

1 garlic clove

1/2 cup fresh parsley

1/2 tsp sea salt

ground black pepper to taste

Optional crust:

3/4 cup almond meal

2 tbsp soft goats cheese

Steps:

Preheat oven to 210deg celcius

Add garlic, parsley, salt, pepper and olive oil to food processor. Blend until smooth

Core tomatoes, use a spoon to remove pulp and seeds

Place tomatoes in a lightly oiled 9in baking dish. Cover the bottom of each tomato by evenly distributing the pesto mix between the tomatoes.

Crack an egg into each tomato.

Season with salt and pepper.

Optional Crust:

Mix almond meal and goats cheese, creat crumble by rubbing the cheese meal mix between your fingers until a crumble forms. Evenly distribute on top of tomato egg cups.

Bake for approximately 20 mins

Chocolate covered Strawberries

It is simple, and just as decadent as it looks so snack wisely

The number it makes will depend on the size of your ice block tray. Ours turned out to be perfect for a single strawberry

Ingredients:

200g Dark Chocolate - 70 - 80% we used 80% but 70 % is still good

8 strawberries fresh (simply how many until we ran out of chocolate)

Steps;

Melt the dark chocolate, and spoon a tbsp into the base of the ice tray. Drop a strawberry in and then cover with chocolate

Repeat until you run out of chocolate

Put ice tray in the freezer for around 10-15mins.

Pop out of the tray... enjoy

Macros PER BITE for our 8 bites:

Fat: 10.7g

Carbs:12g

Protein: 2g

Calories: 152

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