Friday 31 October 2014
Wednesday 29 October 2014
Saturday 25 October 2014
OPTIMIZING YOUR ARM TRAINING
1. Contrary to popular belief; arms have to be trained directly with good frequency (1-3 times per week) to grow to any appreciable size. Foregoing extremely good arm genetics, the triceps will not achieve great enough stimulus to grow adequately from just benching, nor will biceps from barbell rows. These are just examples of exercises, the same could be said of any primary chest/back exercise, other than perhaps dips which hit the triceps hard. Direct arm training must be included within your routine regularly if you want to surpass 16 inch lean guns.
2. Prioritise your arm training. Schedule in a day of only arm training once a week or even start sessions with arm movements if their really lagging. Yes this will hinder the performance of other movements and the subsequent development of other body parts, but if you REALLY want bigger arms then you must utilize the most amounts of energy training them. You will be strongest at the start of the workouts and bigger weights can therefore be used. Leaving just enough energy at the end of the session to squeeze out a couple of sets will not create outstanding arms. This is potentially one of the downfall's of 3x per week full body training.
3. Fine tune your form to accentuate certain movements and muscular contractions. Small tweaks to exercise technique can make a big difference over a long period of time. For instance on dumbbell curls, keeping the elbows close to the body and rotating the wrist outwards slightly (little finger towards outside of shoulder) towards the top of the movement will incur a far greater bicep stimulus than letting the elbows move outwards and bringing the wrists in towards inner shoulder/chest. Dumbbell kickback tricep stimulation varies massively dependant upon body position in relation to elbow position; allowing the chest to rise and the elbows drop will not tax the triceps anywhere near as efficiently as keeping the upper torso low and the elbows high.
3 quick tips there to help optimize arm growth and blast past those plateaus. Advanced arm training theories coming soon.
Natural Aesthetics
2. Prioritise your arm training. Schedule in a day of only arm training once a week or even start sessions with arm movements if their really lagging. Yes this will hinder the performance of other movements and the subsequent development of other body parts, but if you REALLY want bigger arms then you must utilize the most amounts of energy training them. You will be strongest at the start of the workouts and bigger weights can therefore be used. Leaving just enough energy at the end of the session to squeeze out a couple of sets will not create outstanding arms. This is potentially one of the downfall's of 3x per week full body training.
3. Fine tune your form to accentuate certain movements and muscular contractions. Small tweaks to exercise technique can make a big difference over a long period of time. For instance on dumbbell curls, keeping the elbows close to the body and rotating the wrist outwards slightly (little finger towards outside of shoulder) towards the top of the movement will incur a far greater bicep stimulus than letting the elbows move outwards and bringing the wrists in towards inner shoulder/chest. Dumbbell kickback tricep stimulation varies massively dependant upon body position in relation to elbow position; allowing the chest to rise and the elbows drop will not tax the triceps anywhere near as efficiently as keeping the upper torso low and the elbows high.
3 quick tips there to help optimize arm growth and blast past those plateaus. Advanced arm training theories coming soon.
Natural Aesthetics
Monday 20 October 2014
If I Could Only do 5 Exercises....
1. SQUAT - The best lower body exercise. Nuff said!
2. DEADLIFT - The best exercise for overall posterior development. Hamstrings/glutes/lower back/abs/lats, rhomboids and traps/forearms. Massive exercise, must be included.
3. INCLINE DUMBELLS - Hits the chest hard and shoulders (varies depending on the % of incline) therefore more bang for your buck. Much prefer this movement to decline work.
4. WEIGHTED CHINS (close grip) - Best exercise for the lats. Heavy chins gives you wings!!!...and a hefty pair of biceps to match.
5. CLOSE GRIP BENCH - BIG tricep exercise as well as hitting the chest. Large triceps will do more for arm thickness than biceps.
Natural Aesthetics - Dream and Achieve
Sunday 19 October 2014
Tuesday 14 October 2014
IS SQUATTING AN ABSOLUTE NECESSITY IN BODYBUILDING?
The question refers to whether or not the Barbell Back Squat is an absolute essential exercise for BODYBUILDING. Note the use of the word 'bodybuilding'; training purely for aesthetics. This is not in regards to strength training or powerlifting s the answer would be ENTIRELY the opposite.
For aesthetic purposes only, the squat is not essential. If you were to train your lower body HARD, smart and consistently for years without touching the squat rack you would more than likely have a decent set of legs. Heavy leg press, extensions, curls and lunges are great tools to build thigh mass - do these for long enough and hard enough and results will come. Aesthetically, its not the end of the world if you don't squat.
However, results would be FAR greater if squats were trained (properly/full depth) regularly with other lower body exercises or even as a replacement to all other lower body exercises. That's how good an exercise it is. I know I sound like I'm contradicting myself, but bear in mind the question is wether they are an absolute necessity for leg development. Leg muscles grow without squats, but you would be foolish to leave squats out of your routine knowing that they would produce far greater results in overall leg mass than any other exercise. I had decent legs a few years ago and my squatting was poor, infrequent and the technique inadequate. My legs were muscular from training HARD on exercises like lunges, leg press and extensions. The last 2 1/2 years or so I have focused mainly on progressing the squat for lower body training and subsequently my legs are bigger than ever.
As a natural trainee aiming to develop serious muscle mass - strength and it's progression must be considered. Simply pumping light weights with no regard to progression of reps, sets, weight or intensity variables will not yield the results commonly seen by trainers using steroids. The squat is the key exercise in the development of lower body strength and strength progression is the catalyst for any natural bodybuilders muscular development.
Although we can build lower body muscle without the back squat, progression will be far greater if heavy back squats are included in your routine regularly - especially for NATURAL trainers where strength progression is so key (but not the only way) to increased muscular development.
Although we can build lower body muscle without the back squat, progression will be far greater if heavy back squats are included in your routine regularly - especially for NATURAL trainers where strength progression is so key (but not the only way) to increased muscular development.
Any questions, OR ONLINE TRAINING enquiry's email me at rossi01@hotmail.co.uk
Facebook - www.facebook.com/naturalaesthet1cs
Youtube - www.youtube.com/naturalaestheticstv
Natural Aesthetics - Dream and Achieve
Thursday 9 October 2014
Friday 3 October 2014
SHOULD I TRACK CALORIES OR JUST EAT CLEAN?
"Should I track Kcal or just eat clean?"
First, lets define 'clean' as foods that are generally not subjected to refinement processes prior to consumption and contain no or very little artificial ingredients. This is not black and white; there is no clear line separating 'clean' and 'dirty' foods from one another. Foods might contain clean and dirty components, meals also might be a mixture of the too which makes it difficult to be so clear cut about what's what. I don't particular like labelling foods as clean or dirty; but for the sake of the discussion we will as most have an understanding of what 'clean' eating entails (I hope).
Person a) Average trainee struggling with controlling bodyweight decides to diet. A considerable portion of their diet will perhaps be made up of calorie dense foods; breads, cereals and sandwiches with fatty fillings. These foods are easy to eat and are often branded as 'healthy/lighter' choices. The truth is that many of these foodstuffs are not much different from foods that we generally think of as 'unhealthy' in terms of kcal and or macronutrients (carbs/fat/protein). Companies pay huge sums of money to make their products appear healthy and attractive to consumers conscious of weight and health. The vast majority of shop bought sandwiches contain more fat and salt than a McDonalds Hamburger; yet have been labelled as the 'healthy' go-to for lunch in the UK for years. Add to this sugary cereals and toast or fruit juice for breakfast, coffees and tea throughout the day and a ready meal for dinner with a glass of wine and person a) will more than likely be in a calorie surplus. This means weight gain; how much and how quick will be dependant on many calories over BMR (the kcal you need to maintain body weight) that person is consuming over a longer period of time. BMR will depend on multiple factors, but it is often low in untrained/sedentary people (which makes it easier to overeat and thus gain bodyfat).
So, person a) decides to reduce carbohydrates, cut them out completely after 6pm, cuts out wine and sugar in coffee, replaces the ready meal with salad and chicken, uses skimmed milk instead full fat ETC. ETC. This is a generalisation but most people follow those sort of procedures when decided to diet.
After 4 weeks of this they will have lost some bodyweight, some of that body fat. They will then associate said weight loss with the new foods they are eating; rather than the calorie deficit that these new foods have created. Salads, vegetables, lean meats and low GI (glycaemic index) carbs such as brown rice, quinoa, oats etc. are filling and generally leave you feeling satisfied for longer. 500kcal of chicken, rice and veg is ALOT harder to eat than 500kcal's worth of microwavable lasagne, thus causing the dieter to generally eat LESS when eating 'clean'. These 'clean' foods do not have magic fat loss properties, its the reduction in kcal brought about by switching from processed, calorie dense foods which are easier to eat in large quantities, to these lighter unprocessed foods that causes the weight loss. This is something people tend to misinterpret and thus contribute to the weight loss confusion; person a) will proudly tell their friend that the secret to their fat loss was simply no carbohydrates after 6pm or by eating less red meat and more white fish but fail to realise the REAL reason why this worked; calorie reduction. The friend then desperately tries this but of course this will only work dependant on the friends overall diet and kcal intake in relation to BMR.
I'm not saying that kcal intake is the absolute be all and end all to weight management, because its not. Im not advocating a whatever fits into your kcal and you'll loose weight approach. Health is number 1, I always advocate a 'clean' eating approach; consuming MOST of your kcal from unprocessed, fresh produce. Fresh meats and fish, good quaility dairy and fibre rich carbohydrate sources aswell as nutrient dense fruit and vegetables. Allowing a small percentage of overall kcal to be derived from 'dirty' food, if you wish, will not harm your weight loss goals; as long as you eat within your BMR.
In summary, Kcal will have the most bearing on weight management and that eating 'clean' generally causes weight loss because of the reduction of kcal associated with choosing these foods over denser, calorie rich processed foods. Not because of some magical weightloss property in certain foodstuffs; which so frequently people are lead to believe. Track Kcal; apply science and common sense to your weight management and take out the guesswork. Eat mostly unprocessed foods, rich in micronutrients, but allow yourselves to eat foods that you enjoy as this WILL help in the long run.
For more information on dieting and how to apply it to yourself to help reach your goals, message me at rossi01@hotmail.co.uk, via www.facebook.com/naturalaesthet1cs or www.youtube.com/naturalaestheticstv
Natural Aesthetics - Dream and Achieve
Ross Newham
First, lets define 'clean' as foods that are generally not subjected to refinement processes prior to consumption and contain no or very little artificial ingredients. This is not black and white; there is no clear line separating 'clean' and 'dirty' foods from one another. Foods might contain clean and dirty components, meals also might be a mixture of the too which makes it difficult to be so clear cut about what's what. I don't particular like labelling foods as clean or dirty; but for the sake of the discussion we will as most have an understanding of what 'clean' eating entails (I hope).
Person a) Average trainee struggling with controlling bodyweight decides to diet. A considerable portion of their diet will perhaps be made up of calorie dense foods; breads, cereals and sandwiches with fatty fillings. These foods are easy to eat and are often branded as 'healthy/lighter' choices. The truth is that many of these foodstuffs are not much different from foods that we generally think of as 'unhealthy' in terms of kcal and or macronutrients (carbs/fat/protein). Companies pay huge sums of money to make their products appear healthy and attractive to consumers conscious of weight and health. The vast majority of shop bought sandwiches contain more fat and salt than a McDonalds Hamburger; yet have been labelled as the 'healthy' go-to for lunch in the UK for years. Add to this sugary cereals and toast or fruit juice for breakfast, coffees and tea throughout the day and a ready meal for dinner with a glass of wine and person a) will more than likely be in a calorie surplus. This means weight gain; how much and how quick will be dependant on many calories over BMR (the kcal you need to maintain body weight) that person is consuming over a longer period of time. BMR will depend on multiple factors, but it is often low in untrained/sedentary people (which makes it easier to overeat and thus gain bodyfat).
So, person a) decides to reduce carbohydrates, cut them out completely after 6pm, cuts out wine and sugar in coffee, replaces the ready meal with salad and chicken, uses skimmed milk instead full fat ETC. ETC. This is a generalisation but most people follow those sort of procedures when decided to diet.
After 4 weeks of this they will have lost some bodyweight, some of that body fat. They will then associate said weight loss with the new foods they are eating; rather than the calorie deficit that these new foods have created. Salads, vegetables, lean meats and low GI (glycaemic index) carbs such as brown rice, quinoa, oats etc. are filling and generally leave you feeling satisfied for longer. 500kcal of chicken, rice and veg is ALOT harder to eat than 500kcal's worth of microwavable lasagne, thus causing the dieter to generally eat LESS when eating 'clean'. These 'clean' foods do not have magic fat loss properties, its the reduction in kcal brought about by switching from processed, calorie dense foods which are easier to eat in large quantities, to these lighter unprocessed foods that causes the weight loss. This is something people tend to misinterpret and thus contribute to the weight loss confusion; person a) will proudly tell their friend that the secret to their fat loss was simply no carbohydrates after 6pm or by eating less red meat and more white fish but fail to realise the REAL reason why this worked; calorie reduction. The friend then desperately tries this but of course this will only work dependant on the friends overall diet and kcal intake in relation to BMR.
I'm not saying that kcal intake is the absolute be all and end all to weight management, because its not. Im not advocating a whatever fits into your kcal and you'll loose weight approach. Health is number 1, I always advocate a 'clean' eating approach; consuming MOST of your kcal from unprocessed, fresh produce. Fresh meats and fish, good quaility dairy and fibre rich carbohydrate sources aswell as nutrient dense fruit and vegetables. Allowing a small percentage of overall kcal to be derived from 'dirty' food, if you wish, will not harm your weight loss goals; as long as you eat within your BMR.
In summary, Kcal will have the most bearing on weight management and that eating 'clean' generally causes weight loss because of the reduction of kcal associated with choosing these foods over denser, calorie rich processed foods. Not because of some magical weightloss property in certain foodstuffs; which so frequently people are lead to believe. Track Kcal; apply science and common sense to your weight management and take out the guesswork. Eat mostly unprocessed foods, rich in micronutrients, but allow yourselves to eat foods that you enjoy as this WILL help in the long run.
For more information on dieting and how to apply it to yourself to help reach your goals, message me at rossi01@hotmail.co.uk, via www.facebook.com/naturalaesthet1cs or www.youtube.com/naturalaestheticstv
Natural Aesthetics - Dream and Achieve
Ross Newham
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