How To Measure Your Gains! Arm, Chest, Shoulder, Waist, Hip, Thigh, Forearm, Calf, & Neck!

author ScottHermanFitness   5 год. назад

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How to do Proper Measurements for a Woman

In this video, we'll teach you exactly how to take proper measurements for a woman who is joining your studio or personal training service. This counts for body fat percentage and more. Learn how to set your fat loss clients up for success. Get the latest episodes of The GSD Show here:

Dumbbell Bicep Curl VS. Hammer Curl (WHICH BUILDS BIGGER BICEPS?)

*READ FULL ARTICLE WITH PHOTOS* Welcome to the first article in my VERSUS SERIES! These articles are not only going to compare exercises to help you choose the right ones for your workouts, but they will also help give you a better understanding of the mechanics and benefits of each exercise. So with that in mind if you are pumped for this new series be sure to leave video suggestions in the comment section below! Today we are going to discuss two very popular exercises used in bicep workouts. They are the Dumbbell Bicep Curl and the Dumbbell Hammer Curl. Each is very effective in building muscle, but if you could only perform one to build your biceps, which would you pick? First let us understand how the biceps works. Your biceps is a two headed muscle that lies between your shoulder and forearm. The long head originates on the supraglenoid tubercle of the scapula, the short head originates on the coracoid process of the scapula and the insertion point is the radial tuberosity and fascia of the forearm via the bicipital aponeurosis which is beneath the neck of the radius and helps with flexion of your forearm and supinates your forearm. Dumbbell Bicep Curl To perform this exercise correctly, keep your forearm supinated at the bottom of the movement. Now you might see a lot of people start with their forearm in a semi pronated position at the bottom, but as you just learned one of the functions of the biceps is to supinate the forearm. This means that if we are beginning the exercise in a supinated position, the biceps are already being activated before even starting the exercise. From here you are going to curl the dumbbell up to your shoulder while keeping your elbow at your hips. You need to really focus on keeping your elbow in one place because that is going to keep more tension on your biceps as you curl, which is the entire reason why we are performing this exercise. Once you reach the top of the movement simply lower the weight back to the starting position and repeat. Now I know some of you are going to say there is no point in going all the way up, but you are WRONG. You should always train in full range of motion because whatever range you do not train in, you will be weak in and more injury prone. Also, keep in mind that you break down the most muscle tissue in the negative portion of a movement and if you do not go all the way to the top (your shoulder), you are shortening the negative portion of the movement. It is not intense science guys, just stop listening to the “bros” who claim “half reps” build more muscle. They are wrong or more than likely on juice. HAMMER CURL The hammer curl also targets the biceps brachii however in this movement the biceps are a synergist muscle group which means they are being targeted, but are mostly being used to assist other muscles which in this case is the brachialradialis which is the muscle that runs along your forearm and the brachialis which is the muscle located deep in your upper arm which can help increase your bicep peak as it grows. To perform this movement you need to start with your hand in midposition between supination and pronation. The reason is because in this position the brachioradialis is at its strongest. From here you are going to keep your elbow at your hip and curl your arm up until the dumbbell reaches your shoulder. Again, you want to utilize the full range of motion here so you can really take advantage of a slow controlled negative to break down more muscle fiber with each rep. Which Exercise Is Better? So which exercise should you pick to focus on building bigger biceps? If I had to choose just one I would pick the dumbbell bicep curl as this exercise mainly focuses on targeting the biceps brachii. But now that you are armed with all this knowledge, I am sure many of you have come to the conclusion that your arm workout should consist of both of these exercises if your goal is to build big arms because while the bicep curl is targeting mainly the biceps brachii, the hammer curl is going to help build your brachialradialis and brachialis which are just as important, aesthetically speaking, for a massive look. *CONTINUE READING HERE* Program Selector - Get The Right Program For You! - ---------------------------------------- Subscribe To My Channel - ---------------------------------------- 1 on 1 Online Coaching - ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! ---------------------------------------- MORE TIPS! -

11 Things I Wish I Knew Before I Started Training | DON'T MAKE THESE WORKOUT MISTAKES!

BENCH PRESS: DEADLIFT: SQUAT: *READ FULL ARTICLE WITH PHOTOS* You know, you guys don’t know how lucky you are to have the resources you have now. Between YouTube Videos and Google searching on the internet you can basically find all the information you need to build a workout and meal plan. But at the same time, having an overwhelming amount of information can be just as bad because I know a lot of you probably get frustrated trying to weed out all the bro-science so you can just find the information that works. I know it is for this very reason that the majority of you come to my YouTube channel and website for advice, because I use my experience to deliver just the facts. But now, it’s time to admit some embarrassing mistakes! Let’s face it guys, when I first started lifting there was no YouTube or even much of an internet for that matter, and I was told deadlifts are bad for your back and to stop halfway on my squats and bench. But man, if I could go back in time and tell myself just a few things I know I could have seen more results in a much shorter amount of time. So let’s get this party started! #1 - TRAINING TOO LONG IS OVERKILL I used to spend 2 – 3 hours in the gym every day at least 6 days a week. In fact, I think I only took Sundays off because that was the only day I didn’t have to work at the gym. Now when I was younger I REALLY enjoyed being at the gym because I worked there and everyone was always really nice and supportive. The gym was my escape from reality and school but as much as I hate to admit it, that wasn’t the only reason why my workouts were so long. When I first started lifting I was taught to spend at least an hour on every bodypart when training. So if I was training biceps and triceps, I would spend 1 hour on biceps, then 1 hour for triceps and then at least 30 minutes of abs. But training too long when trying to build muscle is actually not a good thing. Just like when you’re trying to lose weight and you think that you’re burning more fat with more exercise. It just isn’t true guys. Actually, believe it or not, the longer you workout the lower you drop your blood sugar and if you go too hard and into a hypoglycemic state you will rebound with sugar cravings and most likely end up drinking/eating more calories than you even burned in the first place. The other factor to keep in mind is that your body will release cortisol from extended workouts over 45 - 60min that can contribute to muscle breakdown. So if you’re in the gym for hours and hours, it might be time for a new program because at the end of the day it should only take you 60 – 90 minutes max to complete your routines. #2 - RESULTS TAKE TIME I used to get so frustrated because a lot of the kids I knew in high school were growing like crazy and were shredded all the time. I couldn’t understand why I wasn’t growing like they were even though we were training together and doing the same workouts! But it wasn’t until years later I found out the REAL reason and it was because they were on drugs/steroids and I wasn’t. I used to get so mad about how slow my progress was and to be honest it was because I was just like many of you and was ignorant to how many people are actually using steroids. When I was in my teens I thought only pros, who were the size of a house, took them. But the reality is VERY different. I get questions in the comment section all the time from people wanting to know if this YouTuber or that competitor is on juice and the answer is: they probably are. Dudes on gear are not just the massive ones with arms the size of your legs and if that’s what you think, you need to get more informed because 99% of physique competitors are juiced up. They just use different drugs or different combinations to achieve the Physique look which is very different than the Olympic Bodybuilder massive look and their roid stack is not just for growth either. *CONTINUE READING HERE* Program Selector - Get The Right Program For You! - ---------------------------------------- Subscribe To My Channel - ---------------------------------------- 1 on 1 Online Coaching - ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! ---------------------------------------- MORE TIPS! -

How to Perform Reps for Most Muscle Growth

Should you be lifting heavy weights as fast as possible or light weights with a slow controlled tension if you want maximum muscle growth? In this video, I’m going to show you the best way to perform your reps if you want to build muscle and create muscle hypertrophy from your workouts. I’m going to break out the science and show you four examples head to head so you can make sure you don’t waste any more time in the gym using methods that are inferior. There are many different ways that you can lift a weight. Often times, it doesn’t matter which exercise you perform since the principles apply to them all. The more important question you should be asking yourself is what your training goal is at the moment. For instance, if you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift. If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible. If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did. In this video, I use the lat pulldown taken to failure as an example exercise. Now, here is where you would want to squeeze your elbows down tight into your sides and back behind your body to maximally activate the lats. You would want to think less about using the forearms to curl the bar down towards you or your biceps to pull too much on every rep. This would create as much tension as you could and direct it to the lats. In order to speed up the hypertrophy of a particular muscle, it is this focused tension that comes in handy to get the job done. That said, you wouldn’t discredit the value of simply taking your 10 rep max on the lift and just performing reps with a movement as a whole focus instead of directing your attention to any one muscle over the other. This is where you would see the reps start out rather easy and peak at the highest difficulty level towards the final 2-3 reps. If you had opted to go with a slightly lighter weight however and made every single rep much more difficult by focusing tension into the lats and using intensifying techniques like slow negatives and paused reps, you would elicit a greater stimulus for hypertrophy versus just pure strength. Check out the different variations shown here and see the different effect each has on your ability to build muscle and strength. When you are done watching and are ready to start performing a program where I lay out all the workouts, sets and reps you need to do to build muscle fast, head over to the link below and get the program best suited to your goals.

6 Dumbest Push-Up Mistakes Sabotaging Your Chest Growth! STOP DOING THESE!

(0:15)- 7 Dumbest Tricep Dip Mistakes Sabotaging Your Triceps Growth! | STOP DOING THESE! *READ FULL ARTICLE WITH PHOTOS* The push-up should be an exercise that becomes a staple in your workout program from the very beginning. However, it’s not just an exercise for beginners. It can be used in advanced training programs as well because the push-up is more than simply going up and down. You can master that technique, and then used advanced versions of it to make your workouts at home more intense, or to make your workouts in the gym more intense by super-setting the push-up with other exercises. There’s lots of stuff you can do! Mistake #1: Not Understanding Full Range Of Motion (ROM) Most people don’t even know what full ROM on a push-up looks like. When I was a kid, I used to get so irritated because when I would do wrestling, part of our practice routine was doing push-ups and sit-ups. We’d have to do A LOT, and I was like the only guy going all the way down and all the way up, and I would see all these other kids doing half-assed push-ups. The problem with this is that over time, people that do those kinds of push-ups don’t get a true sense of what real ROM is. If you want to build a big chest at home, and really activate your triceps, you have to know how far to go down, and how far to go up. Full ROM means keeping your back straight, head straight, hips down, and bringing your chest all the way to the floor. As soon as your chest touches the floor, you’re going to push yourself back up, but it doesn’t stop there. When you get to the point where your head is about in-line with your shoulders, you’re going to push up and through to activate your serratus anterior. Some people call this a push-up plus, but in my opinion that’s how every single repetition should look. Always take advantage of full ROM to get the most out of the movement. Mistake #2: Flaring Your Elbows Too Wide A lot of people, especially beginners but even advanced trainers too, when they start to fatigue the first thing that usually goes is the elbows. People start to turn their hands in, making their elbows flare out rather than staying tight to their body. What this does is it takes you away from being in the strongest position possible, but it can also transfer a lot of the load to your shoulders. You’ll feel a huge difference when you go up and down with your elbows flared, compared to tucked in. Your shoulders will burn a lot more when your elbows are flared, but when they are tucked, you’ll feel it all in your chest and triceps. Mistake #3: Not Keeping Your Spine Straight It should literally look like there is a metal rod going up your butt and out the top of your head as you perform push-up repetitions. Your body should be perfectly straight. The reason why people tend to not keep themselves perfectly straight is because as they’re performing the movement, they’re not controlling their core. As their core starts to deflate (or if they’re not taking in a breath to keep their core nice and tight), the body will start to do some weird and wonderful things. The most common thing that happens is their hips and butt start to go up high to compensate for the weak core. This can start to place a bit more emphasis on your shoulders if you do push-ups in this position. The other thing you tend to see is a sag push-up, where someone’s hips sag toward the ground, and the push-up ends when their hips, rather than their chest, touches the ground. This also significantly limits ROM. Make sure you always keep your spine straight to utilise full ROM. Mistake #4: Completing Your Reps Too Fast You’ll see people trying to do as many push-ups as they can, as fast as they can, like their lives depend on it, and usually the first thing that happens here is that your form goes out the window. Instead of having your chest touch the floor, and then pushing through at the top, people will only go halfway down, and may not even go up to the point where their arms are fully locked out. *CONTINUE READING HERE* Program Selector - Get The Right Program For You! - ---------------------------------------- Subscribe To My Channel - ---------------------------------------- 1 on 1 Online Coaching - ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! ---------------------------------------- MORE TIPS! -

(0:35)- Measurement Guidelines
(1:12)- Forearm Measurement
(1:39)- Arm Measurement
(1:56)- Neck Measurement
(2:12)- Shoulder Measurement
(2:31)- Chest Measurement
(2:54)- Waist Measurement
(3:16)- Hip Measurement
(3:34)- Thigh Measurement
(3:52)- Calf Measurement
(4:28)- Update your measurements on your MS profile!


Tracking your progress is a great way to stay on top of your fitness goals. Whether you are trying to lose weight or gain muscle, monthly measurements can be the extra push you need to stay focused and keep training hard!

However, when it comes to your measurements you need to be as accurate as possible!

Accomplishing goals is what keeps us going and inaccurate measurements can leave you feeling discouraged.

Here are a few tips to keep in mind as you take your measurements.

1. Always take measurements under the same conditions: Flexed or Unflexed.
2. When taking measurements, make sure the tape is “snug”. Not too tight or too loose.

Measurement Locations
Forearm: Measure around the thickest part of the forearm.
Arm: Perform a bicep flex and measure the thickest part of your arm.
Neck: Simply measure around the neck.
Shoulder: Wrap the measuring tape around both shoulders.
Chest: Lift your arms up and wrap the measuring tape around your back and chest. Lower arms and take the measurement just above your nipple line.
Waist: Wrap the tape around your torso at the belly button. Do not suck in your gut!
Hip: Wrap the tape around the thickest part of your glutes / hips.
Thigh: Wrap the measuring tape around the thickest part of your thigh.
Calf: Wrap the measuring tape around the thickest part of the calf.

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