Monster Mass Building Part IV (The Finale): Wicked Wheels!

Well, here we are folks! This post marks the conclusion to The Dragon’s Monster Mass Building Training Series.  This final hardcore weightlifters’ segment is brought to you by the letter “W”. As in WICKED WHEELS. Today I will give you two workouts designed to turn those scrawny toothpicks you call legs into powerful pistons!

If you’ve been to any beach or gym you’ve noticed “That Guy”. “That Guy” is the one with a huge upper body and almost no muscle in his lower half. Sometimes he looks as if he’s going to tilt over due to the disproportions. Don’t be “That Guy”. How can you avoid this? Let’s find out after this brief message from Anatomy Professor Dragon:

The Legs

For our purposes, the legs can most easily be divided into three parts: Hamstrings, Quadriceps (Quads), and Calves. Since they function to carry the body around they are probably the most vital muscles for daily life (besides the HEART). They are also the easiest to injure because they require HEAVY weight to properly develop them. With that said, I urge complete caution when training the legs. I can’t stress this enough. Be Smart. Be Safe. Especially with Deadlifts and Squats.

  1. Hamstrings: The Hamstrings are a group of 3 muscles that are located on the upper backside of the leg. They work together to extend the hip (i.e. standing up), contract the leg (i.e. pulling the heel to the butt), help rotate the knee and propel you forward. Together they can be considered to be ½ of the thigh.
  2. Quadriceps: Quadriceps, or simply “Quads” are on the upper front and side of the leg. They are the largest muscle group of the body and consist of four heads. In actuality, the quads are a muscle group not just one muscle. They work together to extend the leg at the knee. Both the hamstrings and the quadriceps work together in unison in every physical activity, i.e. running, jumping, kicking and squatting.
  3. Calves: What we commonly call “calves” are really a group of muscles that make up the bottom half of the leg. There are many muscles that make up the calves with very long, funny sounding names including Gastrocnemius, Soleus, Tibialis and Digitorum. Let’s just stick with calves for this post. The calves help extend, contract and rotate the foot. They are also vital for propulsion, running, jumping and pivoting. Wanna jump higher, run faster and get some well deserved attention on the beach? Train your calves.
  4. Other Important Muscles: I won’t spend time describing the many other muscle groups that are worked while training the legs but you’ll also feel the burn in your Glutes (Butt) and lower back. Ok. Let’s train…

The main muscles involved in leg training are:
Hamstrings
Quadriceps
Calves (including the Gastrocnemius, Soleus and Tibialis)

The Dragon’s Wicked Wheels Leg Workout:

Before I give you the training program that will surely have you walking funny for days after, I will say again…BE CAREFUL and TAKE YOUR TIME. These are powerful exercises and can injure you permanently if not done properly.

Workout #1:

  • Smith Machine Squats: 1 Warm-up Set x 10 Reps. 4 Working Sets x 8 – 10 reps
  • Dumbbell Squats: 3 Sets x 10 reps
  • Seated Leg Curl: 4 Sets x 8 – 10 reps
  • Seated Single Leg, Leg Extension: 4 Sets x 10 reps

Calves

  • Smith Machine Standing Calf Raises (with plank or step): 5 sets in the following order – 25, 20, 15, 10, 5 reps
  • Inverted Calf Raises (Leg Press Machine): 6 (3 each) Sets x 10 reps. Alternate between 3 sets of pointing your toes inward for 10 reps. Then follow on the next set by bringing your heels together to make a “V”
  • Seated Single Leg, Toe Press Machine: 3 Sets x 10 reps

Workout #2:

  • Deadlifts: 1 Warm-up Set x 10 reps. 4 Working Sets x 10 – 12 reps
  • Leg Press: 1 Warm-up Set x 10 reps. 4 Working Sets x 8 – 10 reps
  • Dumbbell Lunges: 3 Sets x 10 reps.

Calves

  • Inverted Calf Raises (Leg Press Machine): 4 Sets x 15 – 20 reps
  • Seated Calf Raise Machine: 3 Sets x 8 – 10 reps
  • Seated Single Leg, Toe Press Machine:  6 sets x 10 reps

Now that we’ve come to the end of this series I’d like to remind you all about some basics to help you out in your training:

  1. Do every rep strictly and properly. Bad form leads to bad results.
  2. For anything in the 7 – 10 rep range, aim to lift 80% of your 1 rep max. This will really tear into those muscle fibers and stimulate growth.
  3. Eat Eat Eat! 1 to 1.5 G of protein is absolutely necessary to pack on lean muscle. Eat most of your carbs around workout time and make sure you get a good shake in right after you lift. Monsters don’t nibble. They devour!

Follow these guidelines closely and victory will be yours! As always, if you need more extensive help with your diet I will build a customized one for you for only 1 training hour. PayPal Accepted! Contact me here to get started…

Dream Fit. Live Fit.

Killer calves come from hard work and dedication. Some prime exercises for developing them include Toe Presses and all varieties of Calf Raises. Use different rep ranges and try to hit them 2 times per week!

“Better Body. Better Sex.” : How exercise improves your libido!

As winter approaches so do all of those warm nights with your special someone. But for many people, intimate “fun” seems more like work. As we all get older and busier with work, family, etc. we have the tendency to neglect our bodies. This poor state of fitness, combined with the decreased libido that comes with age, negatively impacts the quality of those special intimate moments.

Wanna know the #1 thing that you can do to ramp up your sex drive?

 Exercise, exercise, exercise!

Beyond any magic pill or potion, exercise has been proven to be the greatest way to turbocharge your sexual appetite and help keep things exciting.

There have been numerous studies on the impact of exercise and sexual health. The results are always the same. Regular exercise DRASTICALLY improves libido. It increases sex drive, improves the quality and duration of sex and thus leads to decreased stress and a happier life. There is a ton of information to support this research but I’ve chosen a few of the more interesting facts to share with you.

Did you know…?

  • Women who perform consistent cardio exercise (30 min per day / 3 days per week) report significantly greater psychological and physiological (body) arousal than women who do no exercise at all.
  • Only one month after men who had sedentary lifestyles began to exercise at moderate to high intensity (45-60 min per day / 3 days a week), they reported dramatic enhancement to their sex lives. This included increased frequency of intimate activity, better endurance, and an overall greater sense of pleasure.
  • High Blood Pressure (Hypertension) has been proven to contribute to sexual dysfunction in men and women. Erectile dysfunction (men), increased pain and discomfort due to decreased blood flow (women) and lowered sex drive (both) are all common side effects of Hypertension. Regular exercise and proper diet are 2 ways to lower High Blood Pressure
  • Lower body fat (specifically around the midsection) increases the amount of blood that flows to the pelvis. This makes for easier stimulation of sex organs.
  • Stretching and Yoga are known for improving the quality of intimacy. The reason lies in the reduction of stress, increased flexibility and pliability in muscles and the opening up of blood vessels, allowing for greater flow throughout the body. This is the reason that Yoga is sometimes referred to as the greatest exercise to increase libido in Women!

Now for the fun part. Here are a few specific things you can do make the bedroom sizzle:

  1. Improve your diet.  A better diet leaves you feeling less sluggish and more energized for intimacy.
  2. Do Cardiovascular Exercise. As previously mentioned, Cardio increases your oxygen and helps improve stamina. It also gives you more energy and will increase your libido.
  3. Train with weights. Both men and women who train with weights often report more aggression and sexual desire. This is due to the increased testosterone and epinephrine. A spike in these hormones in men and women make for potent aphrodisiacs.
  4. Take a Yoga class. After reading this post, Google: “Upward Facing Dog”, “Camel” and “Butterfly” positions. In fact, do it now. I’ll wait…These three are said to be among the greatest positions for promoting a better sex life. I’ve discussed the reasons why above. Now it’s on you to start practicing!
  5. Have Sex. Sex is not only a natural, wonderful way to explore intimacy but it is great exercise in itself. For every 5 minutes of sex you can expect to burn between 5-10 calories! That’s 60 – 120 calories in an hour

As a recap, we’ve learned that multiple health studies have shown that regular exercise can drastically improve our love lives. We can keep things spicy in the bedroom by engaging in regular exercise and taking care of our bodies. Whether it’s cardio, weight training, Yoga or all of the above, you should get moving and stay moving. That special somebody in your life will be very appreciative!

I’ve laid out excellent ways to get started on your fitness journey in my other posts. If you need a personalized plan to put you on the right track, contact me here for more info: Dragon Gate Fitness Contact Info!

There’s not much more to see here, folks. Here’s wishing you exciting, hot and safe times…
Dream Fit. Live Fit.

Keep things on fire in the Bedroom by staying on top of your fitness. Cardio Exercise, Weight Training and Yoga are all great ways to improve your sexual health!

Girl Power! Exposing the three biggest myths about women and strength training.

It’s a common scene in any gym or fitness club. Most of the guys spend their entire workout time in the weight room. Most of the ladies spend their entire workouts on the treadmill, elliptical machine or exercise bike. But occasionally, there is an anomaly…The fit and very toned woman who confidently “crosses over” into the world of weights. Armed only with a bottle of water, workout gloves and a towel, she is almost always focused and seems to happily ignore the common myths of women and weight training.

During this post, I will uncover three of the most common myths about women and weight training. After it’s over, you will see why you too should ignore them and be that woman!

  1.  Strength training will make me bulky and look masculine.

This is the greatest, oldest and most inaccurate myth about women and strength training. The main factor in the size and level of muscle development is the amount of certain hormones (specifically Testosterone) that each person has. I will say this again in a different way just for emphasis. TESTOSTERONE is the main factor in determining the amount of muscle mass that each person can develop. So, as a woman, YOU CAN TRAIN WITH WEIGHTS AND NOT BECOME “BULKY”. What you can become is TONED! Strength training will help everything get “tighter” and leaner and help shape those curves.

 2.  I should stick to only very light weight and do only high repetitions to tone up.

I choose this as a common myth for women but can really be applied to men too. The only way to strengthen and tone those muscles is to challenge them! By challenge, I mean performing weight training exercises that become difficult after about 8 reps. You don’t need to attempt anything that feels impossible. You should to seek a nice burn at around 8 reps. Don’t stop there, though. GO FOR 10! And try to do this for at least 3 sets. Don’t worry if you can’t make it at first. The key is that you’re placing stress on your muscles that will make them grow stronger and look better.

  3.  If I do all this working out and stop, then my muscle will turn into fat.

This is another oldie but goodie and my favorite myth to debunk. Muscle tissue will not magically transform into fatty tissue after a person stops working out. They are two different types of body tissue. This myth is probably so popular because when a relatively fit person stops working out, their diet often changes as well. They will begin to appear softer as a result of bad eating habits and lost muscle. After all, you will either “use it or lose it”. So make sure you “use it”!

Ladies (and Gents) don’t be afraid of strength training. The weights won’t hurt you. In fact, they will help you tremendously with your transformation goals. Any well designed, comprehensive program should include strength training. If you would like a plan designed for you, contact me for help!

Dream Fit. Live Fit.

Weight training will increase your strength and tone your muscles. Not make you bulky!