MAY 2017
NEWSLETTER FOR TRAINING, NUTRITION AND THE FITNESS LIFESTYLE

TRAINING  
ALL ABOUT THE ARMS

Let’s face it, everyone wants arms. Big arms, tight arms, small arms, bigger biceps or defined triceps….we all want arms. 

The science of building great arms means a couple principles have to be followed:

1. Do not over-train your arms. They get a lot of work during chest, back and delt training so doing them for a few hours a day, every day is not going to produce any type of results.

2. You need to work both the fast twitch and slow twitch muscle fibers. It’s not just doing sets of 6 reps or doing high volume sets, it’s a combination of both.

3. You need to work the three heads of the triceps and the 2 heads of the biceps for total and complete arm development.

4. Train your arms on their own day when possible. We prefer Saturday cause nothing better than looking jacked all weekend long with an incredible pump!

5TRAIN HEAVY 

Here is our TEAM CSLABS arm routine and please do them in the order that is shown: 

TRICEPS:

CLOSE GRIP BENCH PRESS
      – Use a pyramid approach to this starting movement:

          – REPS: 15, 12, 10, 8, 6, 6 for a total of 6 sets

          – Use a grip that has your thumbs touching. Keep your elbows from flaring out to far, try to keep as tight as possible

     
– Rest 2 minutes between sets

SEATED TRICEPS EXTENSIONS
      – Perform 3 sets of 10 reps

     – Do not lock out at the end of the movement and bring the weight down as far as possible giving the triceps a great stretch

     – Rest 90 seconds between sets

STANDING TRICEPS EXTENSIONS

  – Perform 3 sets of 15 reps

     – Hold the final 5 reps of each set for 3-5 seconds. FEEL THE BURN

     – Squeeze when you finish each set for 10 seconds, force the blood into the muscle

     – Rest 60 seconds between sets


BICEPS:

STANDING BARBELL CURL

     – Perform this in a pyramid style

          – REPS: 12 10, 8, 6, 6 for a total of 5 sets

     – Use a shoulder wide grip

     – Rest 2 minutes between sets

PREACHER CURL

     – Perform 3 sets of 10 reps

     – Contract the muscle at the top of each rep

     – Rest 90 seconds between sets

STANDING DUMBBELL CURL

     – Perform 3 sets of 15

     – Dumbbells face the sides at the start of the rep and twist as you curl getting a great squeeze and contraction at the middle – top of the rep

     – Rest 60 seconds between sets


There you have it, a solid, basic arm routine that will surely help you to define and build size onto your biceps and triceps. 
NUTRITION
FAT LOSS & STRESS

Middle-aged people with the highest levels of the stress hormone cortisol in hair samples had the greatest body weight, body mass index (proportion of height to weight), waist circumference and persistent obesity, according to a study from University College London.

Chronic stress causes high cortisol levels in the blood. Cortisol increases levels of the hormone insulin, which increases blood pressure and promotes fat storage in the abdomen – particularly around internal organs such as heart and liver. Cortisol also stimulates appetite in some people, but this effect is variable, causing weight gain in some and weight loss in others. Some people release more cortisol levels than others during stress. When faced with chronic stress, such as money or relationship problems, high cortisol releasers gain abdominal fat. (Obesity, 25: 539 – 544, 2017)

LIFESTYLE
OBSERVATIONS FROM THE HEALTH & FITNESS WORLD

DRINK UP - Trying to lose weight? Drinking water can boost your body’s ability to burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17oz) increases metabolic rate by 30 percent in healthy men and women. The boost occurred within 10 minutes but reached a maximum 30-40 minutes after drinking.

9 PM The new exercise happy hour. Nine p.m. and after is the fastest growing choice of when to work out at fitness studios with 46 times more classes booked than there were 10 years ago.

$11.8 Billion How much pet ownership saves the U.S. in health care dollars per year. People who own dogs and walk them often are less likely to be obese than non-pet owners. Plus, other research shows that just being around animals reduces health-sapping stress.

DIE HARD – Packing on slabs of muscle may do more than stretch your shirtsleeves, says a UCLA study of more than 6,500 heart disease patients. Subjects with high muscle mass and low fat percentage were less likely to die from the condition.

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Clinical Sports Labs | michael@clinicalsportslabs.com | www.clinicalsportslabs.com