Seven Pointers for Well-Rounded Shoulders

I mentioned in the last two weeks of articles that having stronger arms will help you increase your over-all upper body strength.  There is more to that story. Just as your arms support all pushing and pulling exercises, the shoulders become a very big part of that support system as well. Not to mention the fact of how much better you look with those well-rounded shoulders.  But, let’s face it, if you have weak deltoids you can’t build bigger, stronger, and prettier chest and back muscles. You would look very strange with big arms, chest and back if you had small-undefined shoulders. Don’t worry though, you’ve come to the Wright place to get the total look and the tools to get it!

Here are 7 important things to remember when working your shoulders:
1.  During any standing delt work, keep your body straight and upright. Avoid leaning back, which is dangerous for your back and most importantly it takes away from the direct effect on the muscles you are working. Sitting down will help to eliminate the problem of leaning back and will better isolate the deltoids.

Build great looking shoulders by working the Deltoid group of muscles

On this week’s exercise video you will see three exercises to tone and shape the shoulders or deltoids.  We always want to build every aspect of our body with balance and symmetry in mind. This is why it is important to work all three deltoid heads. Follow this technique and I am certain you will start getting compliments on your new look!  Here’s to getting fit the Wright way!

Building Arm Strength with the PUSH and PULL Technique

With the push and pull technique, push is demonstrated for triceps strength and pull is for bicep strength. You will notice we used the 2 x 4 method last week, this week we have graduated to 3 x 4. So, we will be doing 3 sets instead of 2 sets of four exercises.

Pump up the Arms – Part 2

Last week I gave you the start of my “Pump up the arms” workout, weeks one and two. All you do is go through the first week and repeat it on the second week.

After all of the arm work you will do on weeks one and two, your arms will need a little break. Week three will give you some recovery time in the arm category.   If you are at a loss as to what exercises to do for these suggested categories (chest, back, legs, shoulders, etc), you may want to take advantage of the new Body by Wright Personal Trainer in a Computer offer that we have just launched.  For more information, contact Weldon Wright at Body by Wright via email at weldon@bodybywright.com.

Here is WEEK 3:

Building ARM Strength with Curl, Grip, and Dip!

This week I introduce several exercises that will build strong, defined arms. Although the moves are advanced, you can do these no matter what level – even in your home. Check out the Reverse Grip, Hammer Curl and the “Dip”… plus!

Pump up the Arms using the 2 x 4 method over 4 weeks

You have heard me say it before, nothing says “Great Body” like pumped up and defined arms. If you want to progress in your overall upper body strength, you are going to have to get those guns blazin’ baby. All of your upper body can be stronger and injury-free when you have stronger arms. There are some techniques that work for anyone, from the beginner level to the super advanced.

This is the 2×4 method and you can grow up to 2 inches in four weeks if you work this simple system.

Two times four means: two sets of four separate exercises. We will be going over this technique for the next few weeks. There is too much info to understand and demonstrate in one newsletter. We will concentrate on arms, meaning biceps (front of the arm) and triceps (back of the arms). Many of these exercises will need to be done in a gym with a variety of equipment, but I will be showing you ways to improvise with what you have.  So, let’s get started with week one and week two.

There is strength in commitment

If you have been around me for very long at all, you have heard me talk about the two big C’s:

Commitment
Consistency

Without both of these, there is going to be a big piece of what you do in your fitness program that becomes “wasted motion”.   At least, there will be less results in a longer period of time, as well as more frustration in dealing with the “back and forth” and “ups and downs” of:

• Weight loss and gain
• Strength gain and loss
• Energy fluctuation (never quit getting over the line of improved conditioning)
• Desire to continue (you start talking yourself out of working out)
• Feelings of failure

Developing a lower-body foundation by strengthening the legs

Two important things to remember when executing any exercise is proper breathing and flex point technique. Without the oxygenated blood from your deep breathing you lose a lot of the benefits of your hard work.  This is also true when you don’t focus on the muscle or muscle groups you are targeting (mind/muscle connection).  Be sure you are getting the greatest good out of your workout by forcing the flex at the end or top of your move in each rep. This is something you have to mindfully induce, the muscles will not fully flex unless they are forced.

We also need to always be mindful of our form to reap bigger dividends in our muscles and stay safe and injury free.

I hope this video will help you get a better understanding of how to implement these techniques and learn a more productive way of exercising the foundation of overall muscle development and wellness – THE LEGS!

5 tips to help you keep your New Year’s Resolutions

I want to share 5 great ways to make your resolutions a reality.  NOW I’m going to talk about your fitness goals mostly, but you can apply these steps to any goal or resolution.

• Keep the number of goals at 7 or below. Studies have shown that we cannot process more than that at a time.
• Focus on your goals one at a time. You will have a better since of accomplishment if you start small and work your way up to the next goal.
• Make your goals realistic – if your goal is to lose 30 lbs, start by setting a goal to loss 5 lbs in three weeks, or dropping a dress or pant size in 4 weeks.
• Make a plan on what you need to do, example: how you will get into shape is by diet and exercise, right?  So, put a workout schedule together, write it down in your  day planner just like any other appointment and keep it. Do not stand yourself up or cancel yourself out!!!  And last but not least –
• FIND SOMEONE TO BE ACCOUNTABLE TO!  If you have a very close friend to share your goals with, that is great but my advice is to get a neutral party involved. Someone you know won’t hurt your feelings when they ask you “what you have been eating” and all the questions you need someone to ask you to hold you accountable to your plan and goals.

These are very simple steps that we all know to be true, so why don’t we do them?

Everybody’s crazy about a HOT BOD man!

Nothing says “hot bod” like ripped deltoids and biceps, a trimmed up mid-section and shapely legs.  As bad as I hate to follow trends, whether you are a man or women, it is the trend of our culture and one worth following. If  you’re interested in jumping on the bandwagon, and you should be, “have no fear”, Body by Wright is here and has a plan!

Three or four months of training the Wright Way and your consistent effort will get you that, “round in all the Wright places” look and it’s not as hard as you might think. There are areas that you can target to get this look but you will do better by burning off the excess body fat so they can be seen.