How To Do: Bent Over Row (Video)

This is an exercise I see a lot of people doing wrong at bigger gyms where people are allowed to do what ever they like. Done properly you should really feel it in the latismus dorsi (lat) that is being work, as well as the transverse abdominus (core). The reason you should feel it in the core is because you should be maintaining a nice flat back, and not rotating. Here is how you do it: Start by getting into proper position Same hand, and leg on the bench, back flat (both forward, and … [Read more...]

How To Do: Dead Bug (video)

Dead bug is easily my favourite core core exercise! It may look easy, but done right it is a real workout on the transverse abdominis, the muscle that helps keep your truck upright. Here is the step by step: 1) Start lying on your back with your arms straight up, and knees and hips at 90 degree angles 2) Make sure your back is FLAT against the ground, NO ARCHING 3) Extend one of your legs straight out, and the opposite arm up. Do this in a nice controlled motion (3 seconds out, 2 … [Read more...]

How To Do: Wall Sit (video)

This is a fairly simple exercise, but a great way to build up endurance, and to help build size. Here is the quick run down of how do it: 1) Stand with your back to the wall 2) Slide down the wall until your thighs are parallel to the ground 3) Sit there 4) Just keep sitting there Here is what it should look: [youtube=] Try it out as a rest, or before doing another leg exercise, or an exercise all by itself. Each time you do it try … [Read more...]

Back to Basics: Got Abs?…

I had an enlightening experience the other day. It was a good reminder for me for go back to basics again. It's always awesome to be reminded of the foundations, especially when you have been exercising for many years, and get focused on other things as you progress. I was working on my back squat and making the AMATEUR mistake that I'm always preaching to people not to do! I had too much weight on the bar. I was pushing myself for the number of reps at a challenging weight- and all I kept … [Read more...]

Beginners: How hard should you exercise?

Ah the million-dollar question. How hard do I train? How often? I have people ask me this question all the time - whether they are brand new to exercise, have been active for years, or have been sedentary for the last 12 months (deconditioned) . They all ask me - how often should I come in? How much should I be doing outside of our sessions? How fast should I increase the intensity? The answers to these questions are simple, but not that simple. There is a different answer to each of these … [Read more...]

How to do a Spiderman Push Up … [Read more...]

Back to Basics II: Deadlifts

Deadlifts are a foundational movement for many other (and more advanced) exercise movements, and proper form is absolutely critical. As you start to use heavier weights, whether you are bodybuilding, strength building, or simply trying to shape the legs, the deadlift is a key component to Gluteal, Hamstring and lower back strength. Performing them correctly will allow you to strengthen your back and legs, and give your legs a nice shape: Round, lifted butt and balanced hamstrings and quads. … [Read more...]

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How to do a Squat Jump … [Read more...]

Weight lifting & women

Many women are skeptical of exercises that involve them lifting any sort of heavy weight. We are told that it will make us bulky, big, and unattractive. This has been an on going myth for quite some time and is one that I believe has held back many women from earning their dream physique. There are a few things all women need to understand in order for them to become comfortable with the idea of lifting weights and standing on the “meat head” side of the gym. First, physically women do not … [Read more...]