Tag training

Commit To That Date!

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North American 2012I may upset a lot of people by saying this, but I cannot stand hearing a competitor talk about an upcoming contest they plan to do, only to back out at the very last minute.  I can understand how a significant family emergency, significant illness or a significant injury can undermine plans to compete at a specific event, but I have heard everything from a lack of financial preparedness, to going on a vacation in which all self-control is abandoned, to failing to follow a contest prep plan faithfully, etc., as reasons for pulling out of an event.  It is just one excuse after another.  Yes, that’s right, I said excuse.

I lead a very busy lifestyle which has me switching roles from physician to model to writer to contest prep coach to trainer.  My mother is in a skilled nursing facility and since I am her only child, the burden of monitoring her care falls upon me.  I train intensely and regularly five to seven days a week.  I pack my food daily.  Yet when I select a competition to participate in, I never, ever allow myself to back down from that goal.  I commit to it entirely.

What is involved in this commitment to compete in a specific contest?

  1. I research the show schedule thoroughly beforehand and determine which contests I plan to do.
  2. I establish a detailed budget for each contest.
  3. I coordinate financial resources, both my own and those of my sponsors so that I know how expenses are being covered.
  4. I compile a to-do list for each event which includes a timeline so that I am sure to stay on track with when show registration is due, deposits are due, and when flight reservations should be made.
  5. I follow my contest prep plan faithfully and do not sabotage my own efforts to be contest ready by the time of the event.

I honestly believe that fear and self-doubt are what jeopardize a competitor’s focus and generate the feeling that contest plans should be postponed.  By pushing plans back repeatedly, a competitor develops a cop-out attitude which flies in the face of the determination and fortitude that characterizes the world of competitive bodybuilding.  Let’s face it, life always throws challenges at us.  But there is no reason whatsoever to allow those challenges to discourage us from continuing to pursue that goal of stepping onstage and showing of the efforts of our determination and hard work.

Pick a contest date, commit to it and just DO IT!

Delicious Delts!

drstaceynaito 2 Comments

Right Delt

If you look at women who have shapely shoulders with envy, don’t despair.  If you consistently work them once a week with this routine, you will have enviable delts in no time.  When you perform this workout, make sure to move quickly from one exercise to the next, and when you are finished with a set, rest for only 30 seconds, then begin your next set.  For those of you who are unfamiliar with exercise notations, 5 x 15 means you will do 5 sets of 15 repetitions in each set.  When doing supersets, you will do one set of the first exercise, then move immediately to the next exercise without rest until a complete superset is completed.  Rest 30 seconds, then start your next superset.

Dr. Naito’s Delicious Delts Routine:

5 x 15 barbell military press

superset this with:

5 x 15 dumbbell side lateral raise

5 x 20 clockwise rotations with arms out to sides and palms facing down

superset this with:

5 x 20 counter-clockwise rotations with arms out to sides and palms facing down

5 x 20 front dumbbell raises

superset with:

5 x 12 bent over rear lateral flyes

Banishing Arm Jiggle

drstaceynaito 1 Comment

Many women complain of upper arm jiggle but do not know how to firm up this area.  There are a number of targeted exercises which you can perform which will help to firm up the muscles in the area, thus tightening up the region.  Here is a regimen which uses a combination of equipment, so if you do not have access to weights, simply perform the exercises which use only your body weight as resistance.  This regimen is also designed to be performed in supersets, so you will do one set of an exercise, then move immediately to the next exercise, then the next until a complete superset is performed.  Once a superset is completed, rest for 30 seconds, then start your next superset.  If you perform this routine one to two days per week, you should see some improvement in your arms after a few weeks.

Triceps fo BlogSUPERSET #1 (Perform 4 complete supersets)

OVERHEAD TRICEP PRESS – This can be performed with a dumbbell or kettlebell.  You will hold a dumbbell in both hands with elbows bent so that the weight drops behind your head.  Make sure to keep your elbows as close as possible so that they are near your head during the movement.  Press weight overhead so that it is directly over your head with elbows extended (but don’t lock them out!).  Return to start.  Repeat for 12 to 15 repetitions.

CABLE TRICEP PUSHDOWNS – Stand at a cable station with a high pulley and attach a straight bar.  Place hands so that palms are face down and pressing on bar, elbows bent at 90 degrees.  Push bar down until elbows are extended, then return to start.  Repeat for 15 repetitions.

SKULLCRUSHERS WITH EZ CURL BAR – Lie face up on bench, holding EZ curl bar with hands slightly closer than shoulder width apart.  Bar should be held directly above you at chest level with elbows extended.  Lower bar by bending elbows until hands touch your forehead, then extend elbows.  Repeat for 15 repetitions.

BENCH DIPS – Place heels of hands on bench with body facing away, elbows close to body and extended, and feet in front of you about shoulder width apart.  Bend elbows to 90 degrees as you flex at the hips and sink down almost like you are sitting.  Extend elbows and hips back to starting position using only your arms to propel you up (no help from your legs!).  Repeat for 15 repetitions.

SUPERSET #2 (Perform 4 complete supersets)

CABLE TRICEP ROPE PRESSES – Stand at a cable station with a high pulley and attach a rope handle.  Grasp ends of rope with palms facing each other and elbows bent at 90 degrees.  Pull rope down and turn palms down while slightly pulling ends of rope out as elbows are extended.  Return to start.  Repeat for 15 repetitions.

DUMBBELL TRICEP KICKBACKS – Hold dumbbell in one hand with palm facing body elbow bent at 90 degrees.  Bend forward slightly at hip, holding onto incline bench for support with other hand.  Keeping elbow close to body, extend elbow so that dumbbell is now behind you.  Return to start.  Repeat for 20 repetitions.

CABLE TRICEP REVERSE GRIP PUSHDOWNS – Stand at a cable station with a high pulley and attach a straight bar.  Place hands so that palms are face up and  elbows bent at 90 degrees.  Pull bar down until elbows are extended, then return to start.  Repeat for 15 repetitions.