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DAILY MOTIVATION

EXERCISE OF THE DAY

SPIDER 🕷CURLS

Don’t sleep on spider curls for bigger, stronger biceps! This is one of my favorite exercises, but you don’t see it often in gyms. Lay your torso against the backrest of a bench inclined to about 45 degrees. This will give you support as well as prevent you from cheating by “swinging” the weight involving your hips, lower back, or knees. It also prevents using your deltoids (shoulders) as much to lift putting more tension on and isolating the bicep. Position yourself so the top of the bench is around arm-pit height so you don’t restrict your arms. For this exercise, you can use dumbbells, barbells, or, my favorite, a close grip on an EZ bar. Make sure your reps are slow, controlled, with full range of motion all the way down, and get a good squeeze at the top of the exercise. When finished, simply drop the weight down in front of you carefully. You will LOVE this exercise, and your biceps will thank you!

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BUILD A BETTER BICEP PEAK

What do you think of when you picture your ideal arms? If you’re like most, you see yourself hitting a nice front double bicep pose with two big peaks that put Mt. Everest on notice. And if you’re reading this, you’ve probably attempted to climb to some giant bicep peaks but have fallen short. But why?

You’re doing heavy curls, concentrating on the pump, and staying consistent, so why aren’t you getting that classic peak?

It’s because you’re not focusing on the right part of the bicep.

The bicep is made of two muscles: the short and long head.  The long head gives your biceps that peak; therefore, it’s where you need to focus!

Here are three ways to help hit that bicep peak:

Dumbbell Curl and Twist - Start with the dumbbells at your side in a neutral position. As you lift the dumbbell, curl until your palm faces the ceiling. Rotating the forearm helps target the long head of the biceps.

Incline Curls - The long head crosses the shoulder joint, while the short head doesn’t. Starting with your arm stretched and behind your body helps target the long head in a way few other exercises can.

Concentration Curls—Just like in the Dumbbell Curl and Twist, your pam will face the ceiling. This helps keep the tension on the long head of your bicep.

Work the above movements into your bicep routine and watch your biceps point to the ceiling, too!

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CAN I DRINK DIET SODA ON A CUT?

There's a lot of conflicting information about diet soda. Some people claim that soda isn't healthy, so you should quit drinking it during a cut. However, others will point out that it's 0 calories and can be drunk as much as you'd like while still hitting your goals.

What's the truth? Should you pour your Diet Dr. Pepper down the drain, or should you fill up a 64-oz travel mug and sip the morning away?

Neither.

I'm not here to say that diet soda is healthy. However, I'm not going to say it's unhealthy either. If you enjoy diet soda, you can absolutely have it during a cut. In fact, in a study where people looking to lose weight were allowed to have calorie-free diet beverages vs those only allowed to have water, the diet soda drinks lost more weight! 

Conversely, I'm not saying you NEED to drink diet soda to lose weight. What it comes down to is what diet practices you can follow long-term that can lead you to your goals. If you're someone who needs some diet soda to settle your sweet tooth daily, enjoy your diet soda. If you'd prefer to avoid it, that's fine too.  Choose the option that you can follow long term and remember, as with all things, enjoy in moderation.

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PLEASE BE SAFE IN THE GYM!

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DO BETTR CREW!

Don’t forget… the road to success and failure are the exact same. You won’t know which one you’re on unless you keep pushing!

Stay strong, stay consistent, and keep doing better!

BOOM 👊 - Joey Swoll