The Elbow Flexor Solution

On the topic of arm development, the mass media always panders to the prima donnas of the muscle world – the biceps. Yet, regarding the issue of arm mass and the ability to bend (flex) the elbow, iron warriors know the biceps are not the only muscles which matter. Assisting the prima donnas is an entire supporting cast consisting of the brachialis, brachioradialis, pronator teres and several other muscles which span the elbow/wrist. I like to call this supporting cast (with a hint of fake pedantry) the “non-biceps elbow flexors”. It is a major mistake to take the non-biceps elbow flexors for granted. From a functional standpoint, these muscles (more so than the biceps) help us arm wrestle, complete pullups, grapple and start outboards. From an aesthetic standpoint, the non-biceps elbow flexors add major, potent-looking MASS to the forearm and upperarm. Use the following solution for sub-par elbow flexors and then return to your usual modus operandi. Your newly reinforced elbows and wrists will take you to new performance levels!

How to know if this program is for you

You are an intermediate or advanced trainee who wants to radically improve overall arm mass and strength. Having pythons as arms appeals to you functionally and aesthetically.

Modus Operandi

Two powerful methods of increasing muscle and strength are featured in this program:

The Double Standard MethodIn this program you will be trying to increase both your 8 repetition and your 12 repetition maximum using the dumbbell preacher curl***. The pursuit of two distinct repetition standards greatly accelerates progress on any exercise.
Compensatory Negatives Method

When using this method you must achieve all precribed repetitions within a set. If you fatigue before achieving your goal the remaining repetitions are completed using negatives. For example, if a set requires 8 repetitions and you only manage 5 – the remaining 3 must be accomplished using negatives (with a load 10 to 20 percent heavier). Chances are you will manage fewer and fewer repetitions on subsequent sets which will require more and more negatives! FL !!! (Fiendish Laugh) Take 6 seconds to lower each negative repetition.

***Why the dumbbell preacher curl? Preacher curls place the biceps in a shortened positon and place an onus on shoulder extension (if you press the elbows into the pad as you curl) – this reduces biceps recruitment and increases the burden on the non-biceps elbow flexors.

DAY 1

1. Dumbbell Preacher Curls (palms up).

– Warm-up progressively.

– Choose a dumbbell that limits you to 4 to 7 repetitions.

– Perform an all out set targeting 8 reps (you should only achieve 4 to 7 reps if you chose your dumbbell wisely!).

– Immediately compensate for your repetition shortfall by performing negatives with a dumbbell 5-10 lbs heavier.

– Rest 3 mins

– Repeat two more times!

When you can achieve all 8 positive repetitions on your first set (with your initial load) it is time to congratulate yourself . You just improved your 8 repetition maximum! Move your chosen dumbbell up to the next size.

2. Dumbbell Hammer Preacher Curls (palms sideways)

– Target 3 sets of 6-8 repetitions (no compensatory negatives!)

3. Barbell Behind Back Wrist Curls

– Target 3 sets of 15 repetitions

– When you flex your wrists, apply pressure to the bar through the little finger side of the hand (as if trying to supinate). Make sure to maximize the range of motion! Pause at the top for a 2 second count.

DAY 2 – After 3 full days off…

1. Dumbbell Preacher Curls

Warm-up progressively
Choose a dumbbell that limits you to 8 to 11 repetitions (usually 5-10 lbs lighter than your DAY 1 dumbbell for this exercise)
Perform an all out set targeting 12 reps (you should only achieve 8 to 11 reps if you chose your dumbbell wisely)
Mourn your repetition shortfall and perform seppaku – no compensatory negatives on this day!
Rest 3 mins
Repeat two more times! (take note of your totals and aim to best them next time)

When you can achieve all 12 repetitions on your first set it is time to congratulate yourself. You just improved you 12 repetition maximum! Move your dumbbell up to the next size.

2. Dumbbell Preacher Hammer Curls

Target 3 sets of 10-12 repetitions (no compensatory negatives!)

3. Barbell Seated Wrist Curls

Target 3 sets of 15 repetitions
When you flex your wrist, apply pressure to the bar through the index finger side of the hand (as if trying to pronate). Make sure to maximize the range of motion! Pause at the top for a 2 second count.

Here are all four exercises demonstrated in RAPID FIRE sequence:

exercises

Ostensibly a simple, straightforward program, do not underestimate the power of the Elbow Flexor Solution! Mere mortals have added fifteen to twenty pounds to their dumbbell preacher curl eight – repetition maximum (within six weeks!). Having solved your non-biceps elbow flexors, you will have added to your functional potency. Regular biceps curls will feel light. Chores and sports will be dominated. As a final consequence, Prima Donnas will be overlooked in favour of their supporting cast.

By taro

The Best Muscle Building Foods

The following is a quick and dirty countdown of common whole foods which provide outstanding muscle building nutrition. Hopefully this short article is thought provoking and inspires further research.

6. Carbohydrate dominant food (potatoes, rice, flour etc.)

It is hard to build substantial muscle without foods which strongly stimulate insulin. Choose your carbodhydrate sources based on digestibiliy and titrate your dose according to your activity levels and metabolism. Limit carb sources which contain signigicant levels of anti-nutrients or phytoestrogens (brown rice, legumes, seeds etc.).

5. Whole Eggs

Super high-quality protein, abundant levels of antioxidants (lutein, zeaxanthin) and nutrients (omega 3s, choline) which support nervous system and metabolic function. Eggs produced from truly free-range hens are infinitely superior to common, commercial varities.

4. Whole Milk, Greek Yogurt and Ricotta Cheese

The mother of muscle foods, milk and milk products contain high-quality protein (whey and casein), heathlful fats (CLA, omega 3s) and a multitude of vitamins (K2) and minerals (calcium, electrolytes). Fermented dairy foods (containing probiotics) also bolster the immune and digestive systems. Whole fat, organic products are best for dedicated mass phases.

3. Offal

Less common in Canadian and American diets, animal products such as liver and chicken hearts are very potent muscle building foods. They are a mega source of vitamins, minerals, and protein. Novel (to the general public) bodybuilding compounds such as arachidonic acid and phosphatidylserine are also found in high levels in offal.

2. Seafood (herring, sardines, halibut, shellfish, salmon etc.)

The very best sources of minerals and fats herald from the sea. Testosterone and imumune supporting zinc, magnesium and vitamin D in highly absorbable form. Little fishes pack big levels of creatine.

1. Red Meat (Beef, Bison, Wild Game etc.)

Eat muscle to grow muscle. No other food can beat red meat for its combination of protein, creatine, CLA (including vaccenic acid) carnosine, carnitine and omega 3’s. Female athletes especially should recognize the value of heme iron and its ummatched hemoglobin boosting effects. Choose beasts which have grown on natural feed.

Don’t underestimate the power of your food choices. Nutrition is the primary influence over how you look, feel and perform. In your quest for the ultimate high-performance diet be wary of the possibility of creating a specific nutrient deficiency or (vice versa) toxic overload. Always consult with a registered dietitian before making changes to your diet. Eat smart and Eat Strong!

By taro

On the Path to The Most Effective Biceps Workout

Primal instincts lay dormant in all people. While few will confess, animalistic urges flare to the surface in many situations. Competitive males, walking past each other, always compare themselves to their rival. Who is stronger? Who is tougher? The verdict is always influenced by the size of the most prominent symbol of masculinity – the arms. In face to face situations (where only the front of the arms are visible) the biceps form the majority of muscular mass. Given their symbolic significance, it behooves all men to embark On the Path to the Most Effective Biceps Workout.

The most effective biceps workout must have the following four constituants.

1. A basis in functional anatomy

Having the notion that the biceps bends the elbow is not enough – your rival will surely get the best of you! How can you curl effectively without knowing how the biceps function? How does one decide which exercises are best? Avid exercisers need to know:

The biceps is composed of two muscular heads
Both heads twist the palm up, bend the elbow and move the humeri forward
Both heads rotate the humeri outwards
Additionally, the inner head of the biceps pulls the arm towards the body’s midline. The outer head of the biceps pulls the arm away from the midline.

2. The best biceps exercises

The best biceps exercises accommodate all the functions listed above – just one discrepancy will greatly diminish biceps recruitment. The top fundamental exercise for the inner head of the biceps is the standing dumbbell curl. For the outer head the top exercise is the incline dumbbell curl*. Of course, great exercises performed incorrectly will completely miss the target tissue. Technique is everything:

Start with the elbows straight and the hands neutral
From a dead stop (no back-swing!) twist the wrists strongly and squeeze the elbows forward
Make sure your humeri externally rotate
Inner head activation requires inward movement of the elbow
Outer head activation requires outward movement of the elbow
Finish with forearms squeezing into the biceps and wrists fully supinated
Reverse the above to return to the starting position. High tension on the biceps should be felt during both phases of the lift.

Women do biceps better! Kick-butt Muay Thai warrior Nora demonstrates perfect form..

Standing Dumbbell Curl

Start Finish

Seated Dumbbell Curl

Start Finish

*Why not barbell curls or chinups? With barbell curls, trainees place too much onus on pronating the wrists (the solid bar precludes visible movement). To improve the biceps building potential of barbell curls, remain true to functional anatomy by trying to supinate. Curl the bar by pressuring through the little-finger side of the palm. With chinups, the humeri move backward (the biceps are designed to move the humeri forward) which reduces biceps recruitment.

3. Antagonist Management

A tight and hyperactive triceps long-head is the nemesis of great biceps development. Use static stretching to inhibit the triceps long-head before each set of curls – your biceps will experience a growth spurt! PROPER stretching of CORRECT antagonists is the ultimate way to get obstinate muscles to grow and get strong.

4. Appropriate loading:

Incorrectly load a muscle and you will fail to elicit a growth response. Luckily, most muscles of the body will adapt to a myriad of intensities. While the biceps will grow using lighter weights and repetitions above six, heavy weights and lower reps should be modus operandi. Try a training cycle featuring heavy negatives to really boost results.

Exercise time and energy is too precious to waste. Strive for the most effective biceps workout. Prominent symbols of masculinity can never be too big.

By taro

Learn to Stretch Like an Expert

Workshop!

Learn the fundamentals of expert stretching.

Stretching is far from dead. While new soft tissue techniques (such as self myofascial techniques, ART, Graston etc.) are becoming popular the utility of stretching still reigns supreme. Here is why:

Stretching is the ultimate tool for improving the firing power of weak muscles (make stubborn muscles finally grow by stretching tight antagonists!)
Stretching is the ultimate tool for improving muscular balance
Precise stretching assesses tissue status and can be a reliable diagnostic tool
Stretching predictably increases range of motion
Stretching is non-invasive
No special tools or technology are necessary. Ultimate convenience and portability.
Stretching is pleasurable to most and adds tangible value to client/patient sessions
Stretching will fit into the scope of practice of any health and fitness professional

Forget previous notions of stretching technique. This is an introductory workshop into how to isolate individual muscle heads. At a tarodo workshop a singular hamstring stretch does not exist. Rather, there are four stretches! (one for each head of the hamstrings). This workshop will give you unparalleled insight into muscular function. This is just the beginning – get a head start now!

Because this is a very short-notice workshop the usual cost of 200.00$ per person is being discounted to just 100.00 $ The remaining information is as follows:

Where: Openmat MMA, 593 Yonge Street, Toronto Ontario

When: October 24th 2 pm to 5 pm

Registration: email Coach Taro at tarodomuscle@gmail.com

Hope to see you there!

Coach Taro

By taro

Six Revelations About Neck Pain

A great scourge has descended upon the athletic and sedentary people of the land. Many people are being seen roaming the fields and streets with cockeyed posture. Closer inspection reveals the issue – the people cannot hold their heads high! At first, a widespread lack of self-esteem was blamed for this affliction. Now, after much fruitless introspection, it has become apparent the cause is physical. Men and women of all types are suffering from neck pain! The short-term solution economy is thriving on neck pain. Pain-killing pills, lotions and potions are selling at an all-time high. None address the root cause. Read the following revelations and take a (upright) step toward a neck pain solution.

1. Neck pain has a mechanical basis

The structure of the neck is formed by hard bone and elastic muscle. The alignment of bone and the state of muscle depends upon imposed physical demands. The neck will not change without mechanical stimuli! Drugs and other force-less therapies are not long-term solutions for neck pain. Stretching and other soft tissue mangement techniques combined with exercise are the best weapons available for battling neck pain.

2. Blame your balance!

The body alters bone alignment to keep its mass evenly distributed. If the head moves forward of the body’s centre of mass the thoracic spine moves back to compensate (causing characteristic rounding of the shoulders). Fat on the stomach also shifts weight ahead of the centre of mass. To balance itself, the body pushes the sacrum out towards the rear (causing the glutes to stick out or “duck butt”).

3. The curves tell the tale

Spinal curvature often dictates the health of bone and surrounding tissue. For example, the inside part of a curve (where the edges of the vertebrae are compressed together) can feature arthritis, pinched nerves and shortened (tight) muscles. The outside part of the curve (where the edges are spread apart) can feature inter-vertebral hernias, strained ligaments and lengthened muscles.

4. In general, you should be trying to reduce excessive spinal curvature

Keep in mind that the spine can bend front to back as well as sideways. When addressing pain, sideways curvature often takes priority! Curve management can be accomplished by strengthening lengthened muscle tissue and stretching shortened tissue. Also, balance your spine’s exposure to off-centre loads.

5. You can’t do the same thing on both sides of the body!

To straighten a bend the status quo must change! In simple terms, the inside of a bent spine must be stretched and the outside must be strengthened. Symmetical exercise won’t change anything! The most effective therapies treat the left and right side of the body differently.

6. Maintenance is required!

The body always gravitates toward the same tendencies. Lifetime pain management requires a lifetime committment to appropriate strength training and stretching. Luckily, this approach to pain management is painless, straightforward and devoid of the side effects of invasive therapies!

Neck pain can cause a lot of frustration and anxiety. Logical, anatomy-based solutions absolutely exist. If you want to learn more you must attend a tarodo seminar! The empowering effects of knowledge will have you holding your head high!

How to Correctly Perform Deep Squats

Deep squatting should form the foundation of all physiques. A body with well developed thighs and glutes can stand alone without derision. Buttless, even the greatest torso risks ridicule.

The full aesthetic and functional impact of squats cannot be achieved by performing partial repetitions only – all must learn to go deep!

In the attempt to learn how to go deep, nearly all enthusiasts find they cannot simultaniously drop their hips to the floor while maintaining correct (upright) posture. They enivitably round their lower backs and hunch over. Most believe their limitations lie in their lack of flexibility. In reality, the biggest key to performing proper deep squats is balance – specifically, the ability to move the centre of gravity forward in relation to the feet.

1. Good posture with the center of gravity moved forward (by holding a ten pound weight in front)

2. Poor posture when the center of gravity is moved to the rear (by holding the ten pound weight behind the head)

Seven tips to move your body’s mass forward over your feet (without holding a ten pound weight!)

Take a fairly wide stance (as your technique improves your stance can become more narrow)
Turn your feet out sharply (this should externally rotate the femurs causing, via the femoral necks, the hips to move forward. Also, most ankles will have greater range-of-motion with the feet rotated out)
Target getting your hips over your feet
Let your knees push forward past your toes*
Do not force your knees out, let them track over your big toe.
Push your spine forward by trying to press your lower abdomen into your thighs (this both moves your centre of gravity forward and stretches your sacrum away from your femurs)**
If, despite your best efforts, you still can’t maintain good posture as you squat down deeply – raise your heels three inches and try again with the above tips. Practice and then progress to lower heel postions until they are flat on the floor.

*perform calf stretches with the knees bent if your heels rise off the floor

**to keep a flat spine in the bottom of a squat the sacrum has to move away from the femurs. If, despite the tips above, your butt still won’t stick out – stretch the muscle fibres which squeeze the sacrum and femurs together – glute max!

The key to performing proper deep-squats is, without doubt, balance. Try moving your centre of gravity forward before resorting to stretching or elevating the heels. Deep squats are the cure for many physiques. Like all strong medicines, use squats wisely!

By taro

Countdown To The Best Back Exercise

Upper-back development is the key to victory whether in bodybuilding, athletics or first impressions. No other group of muscles pack the same degree of aesthetic and functional significance. We use our lats and scapular muscles to chop logs, throw serious heat, squeeze the life out of opponenents and cast awe-inspiring shadows. Given the importance of upper-back development, there is no time to waste on inferior exercises. Below are the top five back upper back exercises – counting down to the very best back exercise of them all!

5. The Bent Over-Barbell Row

The bent over row is an awesome exercise that engages the lats, scapular muscles, lower back and hamstrings. However, it fails to meet the criteria for very-best back exercise for the following reasons:

It features a short range-of-motion (90 degrees) which only gets smaller with bigger bellies!
Barbell Rows engage the lower back rather than the abdominals. This reduces the emphasis on latissimus dorsi.
Peak tension occurs when the upper-arms are parallel to the ground. Paradoxically, this position is where the working muscles are fully shortened and less able to produce force.

4. Isometric Inverted Row

I can’t stand regular inverted rows – the quality of tension on the back muscles feels very low. However, if you hold the top position (chest pressing into the bar) the quality of tension feels phenomenal! Try twenty to forty second isometrics. This is a top exercise for activating the rhomboids, and levator scapula. This row variation also smashes the little “detail” muscles (rear deltoid, infraspinatus, teres major and minor) which look awesome with low bodyfat levels. However, as much as I love the feel and utility of the isometric inverted row – it cannot be the very best back exercise for the following reasons.

Activates muscles in their shortest position only
Does not hit the lats very hard

3. Single-arm Cable Pulldowns

IMG_0188

Bi-lateral (two handed) pulldowns suck! Uni-lateral (one-handed) pulldowns rock! Bi-lateral pulldowns require moving your head out of the way to get the two-handed bar to your chest. This causes people to lean back and arch their lower backs – greatly diminishing demand on the lats. With uni-lateral pulldowns the single-hand handle is free to travel straight to the chest and you can “crunch” the weight down – engaging the internal oblique and abdominals. This results in a marked increase in tension on the lats. Uni-lateral pulldowns can “bridge the gap” for beginners – strengthening their muscles in a manner conducive to performing bodyweight chinups and pullups. Bi-lateral pulldowns, conversely, have little useful influence on chinup and pullup performance. As good as single-arm pulldowns can be they are not quite the best:

Cable exercise machines vary and may not fit the exerciser or accomodate single-arm pulldowns.
Cable machines, like all resistance-training machines, influence the mechanics of an exercise. Always note the directon of pull and other inconsistencies (isometric tension can be low and even nil on some pulley apparatuses)

2. Single-arm Dumbbell Rows and Derivatives

Dumbbell rows are a truly awesome upper-back exercise. They strongly affect all of the upper-back muscles including the rhomboids and levator scapula. You can vary the specific effect of this exercise by pronating or supinating your wrist as well as varying the shape of your spine (rounded vs arched). Unfortunately, the dumbbell row falls short of very-best back exercise for the following reasons:

Range-of -motion is not as extensive as our number-one back exercise
Lower levels of abdoiminal activation and little demand for scapular depression limits the activation of latissimus dorsi

1. Chin-ups and Pullups

Without a doubt, the very best back exercises are chinups and pullups. This is why:

Easy to learn. Limited fooling around trying to acquire the skill to manage a significant load.
Easy to load and track progress. Use a chin/dip belt.
Both varaitions feature a HUGE one-hundred and eighty degree range of motion at the shoulder
These exercises provide the highest torque when the back muscles are within their optimal length to produce force
They have a tremendous scapular depression component. A whole lot of muscle mass (lats, pec major, pec minor etc.) is responsible for keeping your shoulder girdle attached to your torso.
They strongly engage the abdominals!***

***The abdominals facilitate lat recruitment. The adominals pull the lat’s origin (the spine) away from its insertions (the humeri). This increase in length causes preferential recruitment of the lats over other muscles and helps to maintain optimal, force-producing length during an exercise.

Don’t be fooled, for every goal there definitely exists an exercise hieracrchy. If you want upper-back development, especially of latissimus dorsi, you cannot beat pullups and chinups. Never forget, however, it is not just the exercise but how you perform it!

By taro

The Best Chest Exercise

Torque is highest when the perpendicular distance between a force and an axis of rotation is at its greatest. As joint torque dictates the tension imposed on a muscle, it is one of the supreme governors of muscle growth and strength. The most effective exercises for a muscle always feature the highest possible levels of muscular tension. Torque at the shoulder joint, with resulting tension on a great number of pectoral fibers, is the major reason reason why suspended flyes are the best exercise for chest development. Other reasons include:

1. Congruence with the function of pec major. As you flye, place an onus on internal rotation of the humerus – that is, try and turn your biceps downward as your hands come together. Remember, it is not just the exercise but how you perform it!
2. Easy to learn. You don’t have to waste time with insignificant loads while acquiring the skill to perform the exercise.
3. Easy to load and track progress. Chains and bands increase in load while the moment arm diminishes. Also, tension increases as the body becomes more parallel with the ground. Kettlebells can be strapped around the waist.

Suspended flyes are an extremely powerful exercise! Do not commit to more than 6 weeks (with a workout every five to seven days) of intensive effort. Prepare for a specialized chest growth phase by addressing the health and function of your shoulders and biceps.

I am a long-time and staunch advocate of dumbbells and barbells. However, suspended flyes are the best for chest!

By taro

Strength and Conditioning for Brazilian Jiujitsu – Functional or Just Fancy?

Over and over again the internet broadcasts images of routines and contortions which capture the imaginations Continue Reading

By taro

How to Heal Without Changing Your Workout

Nothing sucks more than having to drop a productive training program because of joint or muscle pain. Continue Reading

Author: taro

The Elbow Flexor Solution

The Best Muscle Building Foods