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!

 

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

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

Raspberry Cloud

Ingredients:

4 egg whites

170gm raspberries (fresh or defrosted frozen)

3tbsp of maple syrup

Steps:

Preheat your oven to 200deg Celsius 

puree raspberries in a blender, you can then strain the seeds or leave them, honestly I have done both, equally delicious, it is just smoother without the seeds

In a mixer, beat 4 egg whites until the thicken , and peaks start to form. Slowly add the maple syrup, the mix will be glossy with peaks

Fold to combine the puree and egg mix until even and consistent pink colour.

Spoon into the ramekins, ours are large ramekins so we made 4 large souffles.

Fill to the top and even the top surface with the back of a spatula

Place ramekins on a tray and bake in the bottom 1/3 of the oven.

Smaller std ramekins bake for 8-10 mins, larger ramekins like ours 12-15mins, or until souffle rises ~2cm from the rim

Serve immediately and enjoy!!

MACROS: Individual Souffle when makes 4

Fat: 1.6gms Carbs: 60.4gms Protein: 16.8gms

Calories: 79

*note if you want to drop carb content - reduce the maple syrup

Zucchini Slice

Ingredients:

2 tbsp extra virgin olive oil

2 cloves garlic, peeled and chopped

3 zucchinis, grated

sea salt and freshly ground pepper

10 basil leaves, shredded

8 eggs

1 tbsp unsalted butter

30gm goats cheese (optional)

Steps:

Heat 1 tbsp oil in a frying pan over a medium heat. Add the garlic, then the grated zucchini, and season with sea salt. Cook for 6-8 minutes or until tender but not brown. Add the basil, then remove from the heat.

Break eggs into a bowl and beat lightly. Add the zucchini mix and season with salt and pepper.

Place large pan on a high heat and add 1 tbsp butter. As soon as browns, add the egg mix. Cook until set, pulling the sides back so all the egg cooks. Sprinkle the frittata with goats cheese and remove from the heat. (You can place quickly under the grill for a few minutes just to firm up the top of the frittata, and brown the cheese a little).

Slide the frittata onto a plate.

Drizzle the frittatas with olive oil, sprinkle with sea salt, add a grind of fresh pepper and serve.

TOP 10 MYTHS ABOUT TRAINING, FOOD AND SUPPLEMENTS – HOW AND WHY WE ALL GOT FOOLED. PART 1

There are so many myths about food, supplements and Training that I thought I would take the time to bust some of these common mis conceptions and explain where they came from and why they have stuck around.

Myth number 1 – Squatting below 90 degrees is bad for the knees

The study that has been dis-proved over and over and over again still gets spouted by many trainers, doctors and health professionals all over the world is one of the most ridiculous urban myths in the health and fitness arena.

Back in the early 1980s a study came out that squatting below 90 degrees puts huge strain on the AC Ligament inside the knee joint which makes squatting below 90 degrees bad for you. First lets look at the study itself, Studies are graded and have different parameters for a study to be effective it must meet certain criteria. When doing a study you must have a control group and the variables must be known and minimised. If you plan on doing a study on squatting you would need to take people with no previous injuries that effect the squatting pattern, the participants would need to have similar training ages. The participants would need the be competent in the movement and they would need to be of similar strengths so that all the variables are accounted for and then you can compare the control to the experimental participant and that is how you would get data. How that data is interpreted is a different story but that is a very simple explanation of what steps need to be taken. This study that has found its way into training folklore did none of those steps, making it totally useless. The data did show an increase in strain when squatting below 90 degrees but it has since been shown that that strain is just the ligament working and doing its job of stabilising the knee. If it was unhealthy to squat how would cave men have gone to the toilet or

Myth number 2 – Locking out your joints is bad for them

I have no idea why this myth came to be. It does not make much sense to me, if we are not meant to lock out our joints then why can we do it? The best way to work a muscle is to use the full range of motion.

The joint is safest and most stable at full flexion and full extension, in other words at the two extremes of movement. This is when the ligaments, tendons and other associated tissues are stabilising the joint best. In a squat the safest parts are at the very top and at the very bottom, so it is safer to go all the way down then it is to stop half way, 90 degrees. At 90 degrees the joint is at its most vulnerable so trying to change direction then is infinitely more dangerous then the arse to grass alternative.

Myth number 3 -Red Meat and Fat are bad for your heart, the cholesterol myth 

(Deep breath and control the anger) Well this is a great myth that filtered itself into the psyche of modern society. This myth came about from a study conducted by Ancel Keys,This is a funny look at the study, http://rawfoodsos.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong . The study found that a diet high in dietary fat and cholesterol increased the risk of heart disease and cholesterol.

To get this over quick we can cut to the very same man 30 years later when he said,There’s no connection whatsoever between the cholesterol in food and cholesterol in the blood. And we’ve known that all along. Cholesterol in the diet doesn’t matter at all unless you happen to be a chicken or a rabbit. He was commissioned by wheat companies to conduct this study, He was coerced into throwing out the data that didn’t coincide and fudge the study to come up with the conclusion that dietary fat and cholesterol are evil. If you want to learn about the whole story read, Good calories, Bad calories by Gary Taubes.

Suffice to say there is literally no decent science that links dietary cholesterol and the consumption of natural fats from meats, dairy and nuts to increased risk of heart disease, yet the common answer to high cholesterol is eat grains and avoid fat. There are many things wrong with that statement, so many in fact that it would take 10 blogs to finish. Here is a link to a couple of FaceBook posts I made on the subject and a link to Chris Kresser that can answer all your questions.( http://highcholesterolplan.chriskresser.com )

Myth number 4 – Cardio is better for fat loss than weight training

This one is a quick one. What happens when you run for extended periods of time? You burn fat and muscle. If you want to look athletic and have the ability to stay lean then you need to maintain a decent level of muscle mass. Therefore doing anything that urns muscle is going to be counter productive in the long term.

This is the reason for the 6 week rule. People that do nothing but cardio loose weight in the first 6 weeks then plateau and usually quite and rebound very fast due to lack of muscle mass. People that do weights usually don’t loose any weight on the scale for the first 6 weeks, but they do loose body fat although it is hard to see changes unless you measure regularly. So that person quits after 6 weeks bc they aren’t loosing weight on the scale. The scales don’t tell the whole story! It is very hard to see yourself get lean, so when you start a weight program get your body-fat done and take photos that way when you think about quitting look and compare before you crack it and dive into a pool of chocolate.

Myth number 5 – Weight training will make you bulky and slow

This is a myth that is made worse by body builders and people that train purely to get absolutely massive. This form of training is not indicative of normal resistance training and realistically requires so much time and discipline that unless it is you job or passion you will never achieve those kind of results.

One of the most amusing things i hear is that people don’t want to get too big. The amount of effort it takes to get too big is hard to realise unless you have done or sen people do it. When weight training is done properly and with purpose it is the best way to become leaner, faster and quicker. The best ways to become a better sprinter is to increase range of motion, perfect form and make the hamstrings stronger. When the knee can flex harder it can flex faster which equates to more speed.

It has been shown that it takes about 8 hours of constant tension to lengthen a muscle. What that means is that stretching, yoga etc do not actually make your muscles longer, they can help with facial release which adds flexibility. Weight training uses your muscles through your full range of motion and allows you to have functional use of those muscles.

Part 2 will cover 

Myth number 6 – You cant absorb supplements

Myth number 7 –  Weight training is unsafe and causes injury

Myth number 8 – If you don’t eat carbs you wont have no energy

Myth number 9 – A high protein diet is bad for your kidneys

Myth number 10 – The food pyramid is the healthiest way to eat

I DON’T HAVE THE ENERGY, 5 TIPS TO A GREAT NIGHTS SLEEP!

Feeling tired all the time and struggling to wake up of a morning. This problem is common but by no means natural. The key to good energy levels throughout your day is a great nights sleep of 8 hours. All Anabolic (muscle repair) Hormones are produced during sleep and this is when the recovery takes place and the body regenerates.

Read my 5 tips to getting a great nights sleep every night and maintaining good energy throughout your day.

1. GET TO BED AT A DECENT HOUR 10PM, AT THE LATEST

The human body runs in cycles and not sleeping before 11pm and rising before 6am create unnatural rhythms.

2. SETUP YOUR SLEEPING SPACE

This means turning off all electrical equipment in your bedroom, NO TV,COMPUTERS,MOBILE PHONES OR SOUND SYSTEMS as these all create distractions whether they are audio or visual and keep you awake at night or trouble staying asleep.

3. TURNING OFF THE MIND & BODY

A Suitable way of turning off before bed time is reading in bed. Try reading material which is a escapism to your everyday life like short stories,magazine or uninteresting book which settles the mind into a calmness. Don’t read material you are currently studying or need to remember as this will only keep you awake.

4. NO STIMULANTS OR EXCESSIVE WATER AROUND BEDTIME

Try not having caffeine after 2pm during the day as this will have an adverse effect on your sleeping patterns and can also act as a diuretic. Limit your water intake to one glass of water with your evening meal as a preventative measure.This will decrease your chances of needing to get up in the middle of the night to use the toilet which will give you unbroken sleep. A full nights sleep required is 8 hours without waking up at all.

5. ROOM BLACKOUT

When you are fast asleep in a darkened room your body naturally produces the hormone Melatonin. Melatonin is a hormone that is produced by the brain to keep you asleep at night. Once morning arrives and your bedroom becomes lighter the body stops producing this hormone. At this time the body naturally begins to start to wake up and ready itself for the morning activities. Start by blacking out all natural light getting into the room with curtains or drapes over the windows and a towel under the door jam to prevent light getting into the room. Turn off any digital alarm clocks as remember you want complete darkness, try using a battery powered alarm clock!

Conclusion

The Key to weight loss is a great nights sleep as recovery from exercise and life’s everyday stresses is vital to having your energy levels heightened throughout your day.

Lenny explains the elusive and magical world of the front squat!

Lenny Chadd

Watch this video with one of our founders Lenny, to get our top tips to eating to get those elusive abs!

Lenny Chadd