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EXERCISE OF THE DAY

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BLASTING BICEPS 💪

There’s nothing quite like a bicep pump. You can feel your biceps swell up, stretch your sleeves, and transform your arms into a solid T-Rex impersonation if you've worked hard enough.

But we’re not just after the pump; you want to build well-rounded biceps. That means targeting the two heads of the biceps and the giant muscle beneath them.

Below is an example of a bicep workout that demolishes the long head, short head, and brachialis muscle to create a complete bicep.

Super Set:

You’ll perform hammer curls and a second exercise in a superset. Carry the dumbbells for the hammer curl close to the machine of your choice so you can move between the exercises with minimal downtime.

You’ll do the exercises back to back with as little rest as possible between exercises. You’ll take a brief rest at the end of each superset.

Superset Exercise 1: Hammer Curls - Start with hammer curls to target the brachialis muscle. This large muscle only flexes the arm at the elbow. Keeping your hands in a neutral position will reduce the workload of the other bicep heads.

How to do Hammer Curls:

1. Grab a pair of dumbbells and stand up straight with one in each hand.

2. Let your arms hang at your sides with your palms facing your body (neutral grip).

3. Keeping your elbows close to your body, bend your arms to lift the dumbbells toward your shoulders. Focus on contracting your biceps as you lift.

4. Slowly lower the dumbbells back to the starting position, fully extending your arms.

5. Repeat for the desired amount of reps.

Choose one of the below for the superset:

Superset Exercise 2 (Option 1): Bayesian Curls- This exercise sounds fancy, but it is a simple cable curl that expertly targets the long head.

How to Perform Bayesian Curls:

1. Attach a single handle to two low pulleys on a cable machine. Stand a few feet away from the machine to create tension in the cable, with your back facing the machine.

2. Hold the handle with one hand and take a step forward, so your arm is slightly behind your body. Stagger your feet for balance and maintain an upright posture. Your torso should stay stable throughout the movement.

3. From this position, curl the handle up toward your shoulder, keeping your elbow slightly behind your body and constant tension on the cable.

4. Slowly extend your arm back to the starting position, maintaining control as you return to the stretched position.

Superset Exercise 2 (Option 2): Preacher Curl Machine—If no machine is available, you can perform this exercise with an EZ curl bar, but the machine makes it easier to change weights (if you are doing a drop set).

How to Do a Preacher Curl:

1. Sit at a preacher bench with your upper arms resting on the pad. Hold the handle, dumbbell, or EZ curl bar with your palms facing upwards.

2. Let your arms fully extend on the pad, keeping a slight bend in your elbows.

3. Curl the weight by bending your elbows, bringing it up toward your shoulders. Keep your upper arms still on the pad.

4. Slowly lower the weight back down, fully extending your arms without locking your elbows.

5. Repeat for the desired amount of reps. Focus on slow, controlled movements.

Perform a drop set with the exercise you didn’t choose above:

You’ll perform your desired number of sets of either the Bayesian Curls or the Preacher Curls. On the last set, you’ll drop the weight by 10-20% and lift until failure. Then, you’ll drop the weight by 10-20% and lift again until failure.

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COUNTING CALORIES BUT NOT LOSING WEIGHT? 🤔

Losing weight is tough. Sure, you can lose some short-term pretty quickly, but there comes a sticking point where, if you don’t know how to move forward, you’ll spin your wheels until you give up.

That’s where calorie tracking can help. To lose weight, you need to eat less calories than you burn. It sounds pretty simple, but so does everything before you try it.

But what if, like many, you’ve tried to count calories but are still not succeeding? Does calorie counting work?

Yes.

Again, calorie counting sounds pretty simple, but if you make a few common mistakes, you may end up worse off than you started. 

Here are three reasons why you’re not losing weight but counting calories:

1. Not weighing your food

Do you think you’re pretty good at eyeballing weights and calories? Everyone does until they weigh a serving of peanut butter. If you’re not weighing food, you can easily trick yourself into thinking you’re tracking calories, but you can underestimate your intake by hundreds of calories.

2. Overestimating your calorie needs

Maybe you are weighing your foods and tracking calories appropriately, but it’s still not working. The problem may be in how many calories you are taking in. If you are tracking calories and maintaining the same weight, you are eating at your maintenance calories. Try dropping calories by 10% and see if your weight changes.

3. Eating out too often

Many chain restaurants offer nutrition information that makes eating out and tracking easier. There’s nothing wrong with that. However, if you eat at restaurants without nutrition information and are guessing multiple times a week, you may underestimate the calories in those meals. Try choosing other options and asking the restaurant to limit oil/butter and give you your sauce on the side (where applicable).

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A new week to Do BETTR! Go down the chute and crush your Monday!

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