Podcasts about bicep curls

Which type of bicep curl is best if you want to grow your biceps? A new, impressive bicep study adds to the evidence that just doing regular curls might not be optimal, comparing bicep growth between two exercises where one was performed with a shortened bicep position and one with a lengthened bicep position. After discussing optimizing your bicep growth, we move on to two listener questions. See the timestamps below! Timestamps: 03:20 - Main subject 15:20 - Question 1: If I want to increase my strength in squats, do you recommend Squat Samba or RSR in your app? 21:10 - Question 2: Do I have to drink my creatine supplement, or can I mix it into food? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

On our first TB Quick Hit, we welcome fire captain Josh Grandinetti into our virtual studio. We discuss his passion, mental health through mindfulness, for the first responder and military communities. Please visit his website to find a series of great programs: https://www.foundationfortified.org/. Theme song by EduardBykovets via Pixabay.Support the showhttps://tracerburnout.com/

In this weekly live Q&A in Tom The Trainer's Tribe, I answered questions for the members and some of my clients regarding... How do you balance exercises you don't connect with particularly well but are likely to need to progress versus just programming exercises you prefer because of the connection?Bicep Curls, Barbell, Dumbbell, or Cables?Weight loss plateaus, lack of sleep, and zero motivation.Thinner people/hard gainers and how they bulk up.What do you do personally to stay focused throughout an entire set when it's a long one (say 15 reps and a 6-second tempo)?Macros and calories again.People I'm grateful for, and people from the past I miss.Join Tom The Trainer's Tribe and message me the word “coaching” on Instagram at Tomthetrainerfitness or Facebook at Tom Trainer Mouland!Have the best day ever!Tom The Trainer

gym day for your jock pals

Welcome to the RISE Podcast with Steven Eskaf! Listen to learn: Is it better to do 4 exercises for 1 set each, or 1 exercise for 4 sets? Should I add weight or reps to tone muscle What should I do in the week leading up to an event like a 35km walk? Connect  Find RISE Method On ⁠Facebook⁠ On ⁠Instagram⁠  @rise.method Join our ⁠FREE Facebook Group Here⁠ Steven Eskaf ⁠@steveneskaf⁠   For more information about the RISE Method visit: ⁠https://risemethod.com.au/

In this podcast episode, I share three stories from throughout my life. The first is about starting weight training while living in south London. The second is about my final year of university in Preston when I made a colossal spotting mistake. The final is about living on a budget while staying in Osaka, Japan. Inquire About Becoming a 1-2-1 Online Fitness MemberInstagramX (Twitter)FacebookTikTokYouTube ChannelArticlesFree Workout PlanFree Nutrition for Fat Loss GuideFree Meal Plan GuideFree Protein Cheat SheetSubscribe to My Email ListCalorie CalculatorEmail me at leo@kairos.online 

Want to take part in the Boxing Science training methods? You can receive 50% OFF your first Boxing Science program below... CODE - BOXINGSCIENCE50

I'm strong to the 'finich', cause I eats me spinach...or so says Popeye. But the real reason we get strong is because we WORK for it. Today's episode is all about building those biceps and the rest of the upper body.Upper body strength is important for many reasons, not the least of which is proper postural alignment. In midlife, we want to be able to perform our normal daily tasks, such as carrying groceries and climbing stairs, and this is easier when you strength train. Women sometimes avoid upper body strength training for fear that they will 'bulk up', but we know that without massive doses of testosterone, this isn't going to happen. What we do want to avoid is the back-of-the-arm flab that many women experience once their estrogen declines.Join us for this practical and helpful discussion on upper body strength.Stay Connected!Amelia Website: https://www.thehelpfulplate.com/ IG: https://www.instagram.com/thehelpfulplate/ Cam Website: https://www.camoyler.com/ IG: https://www.instagram.com/heymomma_cam/ TikTok: https://www.tiktok.com/@heymomma_cam Midlife Mommas IG: https://www.instagram.com/midlife.mommas/ Please share, rate, and review the podcast. We appreciate you! ❤️

TO LEARN MORE:       www.CrossFitEdwardsville.com       www.Facebook.com/CrossFitEdwardsville      TikTok: @crossfitedwardsville      Instagram: @crossfitedwardsville        Twitter: @cfedwardsville        YouTube: CrossFit Edwardsville TO GET STARTED AT CFE:     Book a No-Sweat Conversation with a coach, using this scheduler:        https://go.oncehub.com/conversationwithcoach       You can also find the link to schedule on our website. While this show is educational & entertaining in nature, it does not replace or supplant professional medical guidance from your own physician. Before beginning any exercise or nutrition program, please first consult with your doctor. 

This week on the Better with Running Podcast, Chriso and Zacca talk through their training weeks. We hear an update from Chris as he continues to gain momentum including a successful 3/2/1min session, before getting schooled at the start with Anna smashing him off the line. Chris plays tour guide to run2pb athlete Laura Kerlin, who is coaching by Sophie Fitt as he takes her on the sights of the Bo-Tan, rounding out a busy day with a 50min double run. Zacca raises the garmin with his 1st 100km week in a long time, and makes more progress with the knee with some strong workouts, as he gears up towards the MUAC parkrun season launch, where he will line up for a 5k tune up before Jells Park.  Zacca and Chris are joined by run2pb athlete Liam Beecroft, who is coached by Josh Harris since signing up in Sept 2021, Liam has since debuted in the marathon with a 2:47  at melb in December, he has gone onto the track to take his pb from 16:32 down to 16:07 and also hit the trails at 2bays, we hear about his journey from the gym to running, his love for the sport and his track season which included 3 5000m races. Liam also delves into what he has learn from his coach,  before taking on some quick fire questions from chriso, which leads to some serious muesli chat. Show Links Run2PB Links: Socials Run2PB YouTube: https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA Find us here at: https://www.run2pb.co/better-with-running-podcast Review on us: https://podcasts.apple.com/us/podcast/better-with-running/id1506419354

The extraterrestrial comedy podcast where we probe Ed Walters - an experiencer who experienced quite a few experiences. Mr Ed would first see sights, before seeing lights and losing time. Finally, Mr Ed would regress in to his mind and recall what he experienced. DOG PEOPLE. No, wait, that's not right. A lot of people have investigated this one and concluded that it was possible… But will we? Alongside all this, Kev comes up with the allegedly truthful new workout regime to get you in the best of shape. Drop down and give us 20 of these… All that and more on this week's file.     Patreon: https://www.patreon.com/butitwasaliens   Store: https://butitwasaliens.co.uk/shop/     Probe us: Email: butitwasaliens@gmail.com Instagram @ ButItWasAliensPodcast Twitter @ ButItWasAliens Facebook: @ ButItWasAliens - join Extraterrestrial Towers     Music:  Music created via Garageband. Additional music via: https://freepd.com and Purple Planet via www.purpleplanet.com - thank you most kindly good people.

Planning on a gun show this summer? Coach Kevin Don explains the best way to train your arms.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.Find Get-Fit Guy on Facebook and Twitter, or subscribe to the newsletter for more fitness tips.Get-Fit Guy is a part of Quick and Dirty Tips.Links:https://www.quickanddirtytips.comhttps://www.facebook.com/GetFitGuyhttps://twitter.com/GetFitGuyhttps://www.kevindon.com/ 

In this podcast, I share the assessment method I use as a SAIL (Stay Active & Independent for Life) Instructor. As you listen, imagine yourself taking these three assessments. Featured are: TUG (Timed 8' Up & Go), Bicep Curls in 30 seconds, and Sit-to-Stands in 30 seconds. For bicep curls, 5# for women; 8# dumbbells for men. These three assessments give us a fair evaluation of a participant's agility/balance, upper body strength, and lower body strength. Each participant will see how he/she compares to other seniors his/her age across the US. Having administered these assessments to hundreds of seniors at this point, I believe it is a fair method and provides a valid baseline for future assessments in 6-month intervals.

One on One Coaching Request -https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFree Beginner Strength Training Program: 2 Days a Week Training Split - Full Body - Warm Up, Squat 3x8Bulgarian Split Squat 3x6, Leg Extension 2x10Bench 3x8, Overhead Press 3x8, Push Ups 3x10Strength Endurance 3x20 deadbugs superset with 1 minute plank hold. Full Body - Warm Up, Deadlift 3x8Hip Thrust 3x10, Deficit Reverse Lunge 3x8, Bent Over Barbell Row 3x10Dumbbell Seated Shoulder Press 3x8, Lat Pulldown 3x10Strength Endurance 3x20 deadbugs superset with wall hold for 90 secs.3 Days a Week Training Split -Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold. Upper Body - Warm Up, Bent Over Barbell Row 3x8Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8Strength Endurance Push Ups x PlankFull Body - Warm Up, Squat 3x2-3-4-5Bulgarian Split Squat 3x6, Leg Extension 3x10Bench 3x5, Underhand Grip Cable Pulls 3x8, Tricep Pushdowns 3x8, Seated Lateral Raises 3x104 Days a Week Training Split - Lower Body - Kettlebell Swing 3x3, Warm Up, Deadlift 3x5Hip Thrust 3x8, Deficit Reverse Lunge 3x8 a side, Good Mornings (or/Romanian Deadlift) 3x10Strength Endurance 3x20 deadbugs superset with 3x90 hip thrust hold. Upper Body - Warm Up, Bench Press 3x5Underhand Grip Cable Pulls 3x8, Tricep Push down/Tricep Dips 3x8, Overhead Press/Dumbbell Press 3x8, Leaning lateral raise with cable 3x8 a sideStrength Endurance 3x 1 minute plank superset with 15 push ups. Lower Body - Jump Squat 3x2, Warm Up, Squat 3x5-6Bulgarian Split Squat 3x6, Leg Press 3x8, Leg Extension 3x1Strength Endurance 3x30 second or more wall hold, 3x20 deadbugs. Upper Body - Warm Up, Bent Over Barbell Row 3x8Lat Pulldown 3x10, Dumbbell Seated Shoulder Press superset 3x8 with a Rear Delt Shoulder Raise 3x10, Bicep Curls 3x8 superset with Tricep Press down 3x8Strength Endurance Push Ups x Plank

Solo Q+A with Brian.  If I do three full body workouts a week, should I be doing different exercise in each workout? I feel like I'm focusing too much on the gym, any tips on how to refocus for GAA, while still gaining strength? How to manage nutrition and training with a cold/flu? Do you have to hit every muscle group I your gym program? Is an ab workout the same as a core workout? I want to grow my arms (no function, just for look) – can I do bicep curls every day?   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Do you feel like you're putting in the time and effort in the gym and still not seeing the results you want? We've been there when we first started and it can be incredibly frustrating! Today's episode is all about strength training, ideal exercise selection and volume, and everything else that makes a great strength training plan! Our hope is to set you up for success and fill in some holes you might be missing!   Time Stamps:   (0:00) Mathew McConaughey Intro (1:20) Struggles with Training (5:00) Where are the Bicep Curls?? (9:30) The Ideal Exercise Selection and Volume (12:50) RPE and RIR (18:50) Pushing Yourself Carries Over (19:34) Rest (20:30) Ideal Rest Periods (29:00) Please Subscribe, Rate, and Review ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Make sure to visit Ironcompany for all the latest USA Made Gym Equipment, Gym Equipment For GSA Contract Purchase, Recycled Gym Equipment For Green Purchasing, and Gym Equipment Financing.Every year as we approach summer, a reoccuring question resurfaces...how best do I build BIG arms?? How many times a week should I train arms? How many sets? How many reps? What exercises are best? As long as the male species exists, men and boys will seek ways to increase the size of their guns - every generation has this same urge - arms betray power!  Check back weekly for Resistance Training Articles by Marty Gallagher where he discusses everything from different modes of cardio training to the benefits of fasted cardio. His latest article "Invasion Of The Body Snatchers" is up now. And don't forget the Jim Steel strength and conditioning articles combining his head strength coach experience from the University of Pennsylvania for twenty years with decades of successful powerlifting meets and bodybuilding competitions for us all to learn from and enjoy. His latest article "Get Ripped And Ready For Summer" is up now. Thanks for listening and if you like what you hear please give us a review on your favorite podcast player.

If you're new to the gym, it can be an intimidating place. We're often afraid of “messing up” or doing something that's socially unacceptable. Episode 45 is a “cheat sheet” to gym etiquette, designed to help you get more comfortable so you can focus on what matters: being there for you. For more workout help, join us in Kickstart, our Free 5 Day Challenge

Do you want to get bigger arms with a dumbbell bicep curls workout?Though your arms house your triceps and forearms, most males prefer to work on their biceps first.While those other arm muscles are important for a fantastic overall physique, you can't necessarily target one location in particular. Instead, you can focus on your muscles to get the cannonball arms you want.That's exactly what the following workout will do.Full workout

A little exercise a day can be better than you think.

Hackaday editors Mike Szczys and Elliot Williams catch up on a week's worth of hacks. Get a grip on robot hands: there's an eerily human one on offer this week. If you're doing buck/boost converter design, the real learning is in high-frequency design patterns that avoid turning your circuits into unintentional radiators. Those looking for new hobbies might want to take up autonomous boat racing. We saw a design that's easy enough to print on the average 3D printer -- and who doesn't want to build their own jet boat? We'll wrap up the episode by digging into magnesium sources, and by admiring the number of outfits who are rolling their own silicon these days. Check out the show notes for links galore!

In Episode 57, (Gym Update) What the 1st Week of Working Out Feels Like...Why Curling & Tearing Your Biceps is like Having your Heart Broken...How To Hide Your Man Titties When Running on Treadmill(2:05)...New York Giants Vs Washington TNF Review. ..Plus NFL Review of Week 1.(9:15)...Seeking Attention Will Make Me Give You Less of it,.. Is Self Promoting A Turn Off?(14:15)...The Hasan Piker Controversy Is Not Really A Controversy...BUT STOP DONATING To PEOPLE WHO DON"T NEED IT(22:12).And More

Join physiotherapist and former professional pitcher Scott Mitchinson in a wide ranging conversation covering his remarkable early success, devastating injuries, rehabilitation and the evolution of arm maintenance. Did you know that ice isn't that great for you (or training like a body builder for that matter)?

Bicep curls are overrated, and can hurt your results. Do them correctly.

I talk about the importance of bicep curls for bjj athletes.

In this Episode: Our Heroes spray themselves with Brut and strap in for Over the Top! This one is a wild ride... and a weirdly great movie. Is this the greatest movie of all time? Is Sly Stallone Chad's Dad? Is there a hidden connection to the Star Wars Universe? Tune in to find out... Items discussed (links to more info): Note - if the below links don’t work in your podcast player please visit the show page at: ebd.fm/episodes/57 Flight of the Conchords David Bowie Cannon Films documentary Cobra episode Cannon poster Monkey segment of documentary Kenny Loggins Giorgio Moroder Copland Spaceballs diner scene Terry Funk The Bushwackers Brock Samson (Venture Bros.) Robert Loggia Fred Armisen marble columns (SNL) ESPN 8 The Ocho Mad Men picnic scene Kylo Ren's back support belt David Mendenhall Danny Witwicky in Transformers Going Bananas Justice League Snyder cut

THIS IS THE LAST EPISODE OF SEASON ONE! We hoped you've enjoyed our episodes!Do you wear excessive cologne when you go to the gym? Do you wipe down equipment after you've used it? In today's fitness outing, we're joined once more by Crossfit Cerberus coach Justin Powell to discuss some of the concerns we have as coaches and members when it comes to being a good gym user. In particular, we discuss the importance of sharing equipment, being smart when it comes to your workout plan (e.g. don't be doing Bicep Curls on a Deadlift platform!) and keeping your gym a clean and healthy place for everyone! We take examples from both conventional gyms and other workout spaces (e.g. Crossfit gyms.)--For more information on our show, visit brosandblokes.com or check out our social media platforms:Facebook: /brosandblokesTwitter: @brosandblokesInstagram: @brosandblokesYoutube: Search "Bros and Blokes"Support the show (https://www.patreon.com/brosandblokes)

It's time to get yurr butt off the couch and turn some pages. https://www.instagram.com/kristoflewis Contemplation #96 is live on your favorite podcast app and www.kristoflewis.com/podcast Donate to help keep the podcast going ~ https://patron.podbean.com/kristoflewispodcast

This is an episode all about bicep curls.... well not really! But rather what bicep curls represent. To distill the essence of this episode down to one sentence I would say it's all about embracing the things that have indirect impacts on your goal rather than solely focusing on the most efficient way.

In this episode we answer some questions from podcast listeners. We go through supplements, what you probably should be considering taking, and what's not really worth the money. For more information on supplements, have a look at examine.com. We also talk about how best to fit training and nutrition into a busy lifestyle and how to make best use of bicep curls in the gym. Thank you everyone who has listened to our podcast. We appreciate the ongoing support and will continue to try and make the podcast better.

This is the second phase in our series. We already talked about the first phase, Stabilization. You can here that episode HERE. URL: http://undertenfitness.libsyn.com/website/phases-of-training-stabilization This episode we focus on the second phase of training, the strength phase. During this phase the goal is to build upon the stabilization phase by controlling the movements more closely, adding more weight and building some muscle and strength.   The stabilization phase focused on developing balance and coordination. Here we are going to focus on adding weight to those movements but also taking away some of the balance elements. I would never recommend adding weight to a balance movement such as a bosu or exercise ball so for the strength phase I eliminate those elements. For strength I focus on lots of free weight exercises with dumbbells and cable machines. Utilizing a variety of different machines that target individual muscle groups. Also, I keep the reps pretty high here. Around 15-20 reps per set aiming for 3-4 sets. This means the weight will be lower but this will help build good movement patterns along with lowering the risk for injury. This phase will last for 4-6 weeks always building on the week before by adding weight or changing the order of the exercises. This will add a challenge and help provoke some good results. Exercise good for this phase include almost every machine at the gym and tons of free weights. Legs: Back Squats, Goblet Squats, Plate Squats, Lunges, Leg Press, Hack Squat, Bulgarian Split Squats and more. Arms. Bench Press, Tricep Press, Bicep Curls, Tricep Push Down, Seated Rows, High Pull, Lat Pull Downs and more.   This phase is basically a body building phase using higher reps and focusing on good form over muscle growth. Though muscle growth will happen the main goal is developing good patterns before jumping into the true hypertrophy phase.   For a limited time, we are offering a free premium membership to podcast listeners. Simply subscribe to the podcast, take a screenshot of that and email it to drew@undertenfitness.com Once I see the image, I will send you a promo code you can use at: http://www.undertenfitness.com/register/premium-membership/   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith    

When we think about exercise, we often think about building muscle, and strengthening the heart through cardiovascular training, but very rarely do we put much thought into what goes on above the neckline. Let's face it, we give our brains a workout every second of the day, even in our sleep, right? Not so fast! What if brain training went beyond our regular work week and traditional meditation and actually had the ability to sharpen your edge? And what if you could track the results similarly to tracking how many calories you burn while running on a treadmill? Sean Finnell answers this! As the co-founder and chief experience officer of the new MINDSET brain gym, the world's first performance-driven mindfulness meditation studio, Sean created MINDSET to cater to busy Torontonians looking to sharpen their mental edge, de-stress, and recharge. Thank-you for listening! https://www.mindsetbraingym.com/ Thank-you for listening, let's stay connected - https://jenniferzee.com/

In this video, I’m going to show you why concentration curls are not working for you as much as you may have thought if you are trying to build big arms.

Workout of the Week for 2-26-18 Target muscles are the arms and legs and chest.   Bench Press – 3 sets 10 reps (135 lbs) Leg Press – 3 sets 40 reps (180lbs) *Note* had to take a few seconds rest when legs were on fire.   Superset: BD Bench – 3 sets 10 reps (40lbs) Bicep Curls – 3 sets 10 reps (20lbs)   Finisher: Skull Crushers – 2 sets 10 reps (20lbs)   Notes – 20 minute workout. Felt nice and fatigued after the workout. Nice soreness the next day.   I liked this workout and will do it again without changing much. I might switch out the finishing Skull Crushers for Tricep Pushdowns. Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness   And as always remember – Stay Motivated!   Drew Smith

Workout of the Week 2-12-18 Chest, Abs and Arms Warm up: Spinal Flexion Kettle Bell Swings Figure 8 Arm Circles (Focus on movement in the shoulder) Scapular Push Ups Bench Press – 5 Sets X 5 reps Super Set – 3 sets Hanging leg lifts 5 reps Bicep Curls – 25 lbs dumbbell 8 reps Tricep press – 4 lbs 8 reps 60 second rest in between Finisher Push ups AMRAP 3 sets 20 reps first set 15 reps second 12 reps 3rd set 15-30 seconds rest in between sets   *Notes* I felt pretty fatigued right after, Shaky arms for a few hours. I will continue to share my workouts so we can become gym buddies! Share your workouts with me or get in touch:   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith              

Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout? Workout of the Week 1-22-18 Bench press – Standard Bench Press 8 sets by 5-7 reps Wide Grip Bench Press – 5 sets 3 reps *Note* The first rep on the wide grip bench press I took a full 16 seconds to complete the rep. 8 seconds down and 8 seconds up. Followed by 2-3 regular reps at a second or two. Super Set – The next two exercises were done back to back with no rest between: Dumbbell Bench Press on Exercise Ball also called a Swiss ball 4 sets 8 reps 40 lbs Bicep Curls 4 sets 8 reps 25 lbs   I will continue to share my workouts so we can become gym buddies and you can hopefully get some inspiration if you need some and know what other people are doing in the gym. Share your workouts with me or get in touch!   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Langsam kann ich es nicht mehr hören. Titel wie "Die 5 aller aller besten Übungen für einen dicken Bizeps" nerven langsam nur noch... Es erweckt den Anschein, dass man mit geheimen speziellen spezial Übungen besonders gut Muskulatur aufbauen kann. Wie kommt man bitte auf so einen Mist? Dein Bizeps denkt nicht " Oh jetzt machen wir die "super extension special Bicep Curls", jetzt wachse ich noch besser..." Dein Muskel bewegt das Gewicht. Machst Du Deine Muskulatur mit dem Gewicht kaputt, wächst sie. Fertig. Einzig ausschlaggebend ist die Hilfsmuskulatur und Dein Muskelgefühl in jeder individuellen Übung.

In this video, I’m going to show you the best way to do the standing dumbbell curl for bigger biceps and some other added benefits you may not have been aware of.

Todd and I have been a little slow in bringing out new episodes recently, and I hope you can forgive us. In the last three weeks we've had Todd going on holiday to France, me going to Germany, my mum's 60th birthday, my 30th birthday, and we've both moved (or are in the process of moving) flat. Trying to fit in podcasts to that insane schedule has been challenging. But we're back this week with an episode on creating the perfect training program. The Perfect Training Program I've talked before about the importance of not focusing on perfection, and instead focusing on getting the work done. But it should also be said that I have created 5,000+ training session plans in my life (complete estimate) and have gotten rather good at it. No two people are exactly alike, and as such no one training program can suit everyone. So this training program is going to be aimed at my most common client: Male, looking to build some muscle and lose weight who has been training for a few months but isn't getting anywhere. To start off with, we're going to add in some of the basic lifts: Deadlifts, Barbell Squats, Bench Press, Lat Pulldown, Bent Over Row, Romanian Deadlift, Push Press, and Lunges. These are the big exercise building blocks that you create your program around. Next you would add smaller exercises, isolation work that targets single muscle groups. These would include: Bicep curls, tricep extensions, hamstring curls, leg extensions, rear delt flyes, face pulls, and abdominal crunches. As we are aiming to lose weight and build muscle (something borderline impossible for experienced lifters) we are going to use a slightly higher rep range than you would for a strength training program. The only exception to this will be the deadlifts, as this exercise only suits low reps. We will split the training sessions into an upper/lower split, which works well if you train 4 times per week. If you only train 1-3 times per week, then a full body program works best. Rest periods should be around 60-90 seconds per set, and 3 minutes for the deadlifts. But you should definitely listen to your body at first. If you aren't particularly fit then you will need a little more recovery time. Make sure that you are properly hydrated throughout, and that you have an emergency banana/isotonic drink (in case of emergencies). Anyway, the session looks like this: Session One Hamstring Curls 3 x 12 Deadlifts 3 x 4-6 Leg Press 3 x 12-15 Lunges 4 x 10 Session Two Bench Press 3 x 12 Lat Pulldown 3 x 12 Seated Row 3 x 15 Push Press 3 x 8-12 Abdominal Crunches 3 x 20 Session Three Barbell Squats 3 x 8-12 Romanian Deadlifts 3 x 12 Glute Bridges 3 x 8-12 Leg Extensions 3 x 12 Session Four Face Pulls 3 x 15-20 Incline Bench Press 3 x 12-15 Close Grip Lat Pulldown 3 x 12 Rear Delt Flyes 3 x 12 Bicep Curls 3 x 12 Tricep Pressdowns 3 x 12 So there you go, my version of a perfect training program. If you follow this exactly you should get some seriously good results. Of course, as always if you have any questions please contact me and I can help you sort it out. Beer Of The Week: Spaten Oktoberfestbier This week's beer was a special Oktoberfest beer from Spaten. It is specially brewed in Spring to be ready for the Oktoberfest in September/October (which I attended this year). The beer is really decent, and is quite strong (5.9%). The bottled beer tends to taste quite a bit stronger than the draught beer, but both are excellent. We will be going a lot more in depth on Oktoberfest in our next podcast. We also discussed the various differences between bottled, canned, and draught beers, and some examples of beers that we preferred in each form.

Bicep curls are the staple biceps exercise done in almost every arm workout. The problem is, there is a very common mistake that is made when doing this bicep exercise that is likely holding back the gains that you are seeing by doing it.

In this Q and A Podcast Richard and Dr Mark answer the health questions which you have been sending into the show.  This week’s question include what exercises can you do for a flat stomach? (1:46) A lady with Hashimoto disease and fatty liver disease who wants to know how she can eat healthily. (8:11)Richard and Mark also discuss a very interesting question regarding how to approach your GP with an alternative idea to taking medication. (11:53) Does weight training make you look bulky? from a women who has done a lot of circuit training and has found she looks more bulky. (17:20) Remember if you have a question that you want answered by Richard and Mark then email the address in the show notes below.  Remember if you have a question that you want answered by Richard and Mark then email the address in the show notes below. Show Notes If you want to have your questions answered on the show then you can email Richard in as much detail as possible at: info@richard-clarke.co.uk or contact Dr Mark via info@revolutionaryhealth.co.uk ,you can also contact Richard on twitter or Facebook with your question. If you want to get certain aspects of your health tested like cholesterol levels, adrenal levels or any others with Dr Mark Daniels you can go to www.revolutionaryhealth.co.uk or email info@revolutionaryhealth.co.uk If you would like a copy of the anti inflammatory diet sheet mentioned in the podcast you can either email Richard at info@richard-clarke.co.uk or you can get it off the blog www.richard-clarke.co.uk when you sign up. You can also find online nutrition courses on the blog. If you like the show then please remember to leave your review on iTunes or underneath the podcast on www.richard-clarke.co.uk

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!This combo is very effective at:increasing heart ratechallenging balance and core musclesworking the legs & gluteschallenging the abdominals and low backworking the bicepstoning the entire bodyboosting fat loss

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