Small Arms

You may be a person that lifts on a regular basis and wonder why your arms haven’t really sprouted into nice big tree trunks. Here is my quick once over that could help you keep up in the arms race.

Bad Form

If you have been working out for a decent length of time and you are not seeing any improvements I bet your form is bad. Why do I jump to that conclusion? Because I have seen it first hand at the gym. many people show up and grasp the fixed barbel at 60 or 70 pounds walk to an open area and try to curl it. Sure they may get it up but their form is horrible they are rocking to get it up and it and just struggle. I have even seen guys pack weight on and try to preacher curl and their ass comes off the seat to counter their weight to get it up. By compromising form and in this case actually working the muscle you are not getting anywhere and are working the muscle like you should. By fixing your form your biceps should grow ten fold to what they are doing now.

My advice if you notice this is your problem is take the same weight you openly just curl walk over to the wall lean up against it and try to curl it. The wall will make sure you are not rocking and help make sure your arms do all the work. I watch guys stare at me as I do this and curl way more than they can rocking (which I don’t always do weight wise). I have read multiple articles of pro lifters that don’t even curl higher than 35-40 to make sure their form is on point. This shows how precise the form for your arms needs to be. Also stop following form off any old work out video a lot of the pros rocking are preloading or like a warm up set where they go real heavy before their work out. Some may even just be showing off and just some Youtube muscle head that doesn’t know better. (do your research)


So the label may be off on this section but something you need to know about muscle growth on your arms is that it requires your other muscles to do so. I am not totally sure the science behind it but in one of the various magazines piled up in the corner I have is an article talking about getting big arms. In this article the lifter talks about how you need to grow every other main muscle group to grow big arms, By doing so your arms will follow. So by putting in the time on your entire body and not just trying to make some nice eye candy for the ladies you can build a physic you can be proud of.


Well folks that’s my two cents on that topic and kinda ran outta gas, If you liked hit the old like button and share with your friends.


Here is a link for some grips that help with holding the bar to keep that good form Click

Things not to do

Hey reader here is a short list of things not to do at the gym:


Bring a Coffee

So you’re a little tired in the morning but still want to get your workout in I get it but don’t bring your fast java place coffee to the gym. I have seen a few people do this carry around a hot cup of joe slurping on it like they are in the mall. Look, you’re at the gym to get it done and pound out a work out not gracefully walk around with a cup of coffee. The coffee container is likely to tip over and create a mess let alone you could burn somebody so use your head. (could always put it in a shaker) And if you’re not drinking it black all that added garbage prolly isn’t helping your lift….


Wearing work gloves

Ok we get it you saved some money and got leather work gloves instead of lifting gloves. To help you out why don’t you man up and bare hand it like the rest of us. Every serious lifter earns the callous on their hands that toughens you up. If you are going to look like the glove guy invest in some lifting gloves designed for gripping iron. Other wise the rest of us are looking at the huge tool walking around like  your going gardening.

Using everything at once

This is most people biggest pet peeve, somebody just running around using 5 things at once. It’s very understandable you could be crunched for time or most people trying to do some kinda huge super set. There are other people who go to your gym and they pay for a membership just as you do so if you leave a bench open for 10 minutes be courteous and let them use it. There are a few guys at my gym that think they are training for who knows what and do this all the time which usually starts a fight. So again use your head and think about what you are doing.

Creepy photography

You probably use your phone to play your music when you are at the gym but that doesn’t mean you need to take pictures. Many times I have caught guys taking pictures of girls squatting or what not. The gym is a place where people come work out and feel comfortable. Nobody wants you to take their picture for you to send it to your friends, because working out can be a very personal thing.


All right that is enough advice out of me or some might say a gripe session on what ticks me off a the gym. So share with your friends and stay healthy.

Here is some work out stuff on amazon for the guy with the weird gloves Click Here

Make a plan

So you have been going through the motions going to the gym and not seeing many results and are wondering what am I doing wrong? What I can tell you the problem that I see with many people at the gym is that they have not direction at the gym and are wondering around aimlessly not really knowing what to do. The way you can solve this is by making yourself a workout plan.

Like building a house or putting your kids bike together you need to have some direction of what to do. View your body as that house you want to build and renovate what do you need to do? well with the age of the internet you can find just about anything you want to online. Different workouts, work out plans, and some may come with diet tips too.

When my buddies and I started gyming we hit   and did our research . having a plan makes you more efficient and be able to crush a workout instead of surveying what everyone else is doing and wondering where you fit in.

Thats my tidbit for the day so get out there and reach your goal. If you like what you read share with your friends!

Here is a link to some notebooks you could take and write down your plan in Click Here

Proper Gym Wear

So at some point you may be thinking about joining a gym, or maybe you already belong to one. The question comes up what do I wear? So here are things that I noticed that come in handy.

When buying some gym cloths are choosing something to wear you need to find something comfortable. You are not going to be focused on doing your best and crushing a great workout if you are not feeling your best. if something is to tight or to loose you may also have an embarrassing accident or end up catching your cloths on something.

Don’t worry about name brand things when buying gym cloths. depending on what you are buying other than your sneakers you shouldn’t spend a ton on your gym cloths. The reason is you are going to beat them up sweat in them and pretty much destroy them. SO buying expensive stuff your going to end up trashing after a while isn’t worth it.

As I mentioned in the above paragraph do not skimp on your sneaks. The sneakers you buy should be quality. I personally went to the shoe store and tried on all kinds of sneakers to make sure I had a good pair that weren’t going to kill my feet. Another thing to consider is what you are going to be doing at the gym can determine what kinda sneakers you are going to want to purchase. So do your research and make a smart decision before buying the cute blue ones that are going to match that outfit.

Lastly something to consider is don’t dress outside your body type. I say this with love but I have always been a bigger guy myself and I don’t wear tiny tank tops thinking im some kinda lean hunk. But pay attention to what you are wearing because you could make your self look worse and other people feel uncomfortable. This also goes for the young ladies just wearing a sports bra to the gym, I have seen other ladies wonder and stare. So pay attention to the environment of the gym you are going to.

That is it for today’s service announcement. Please share with your friends.

Here is a link to some cool cloths I found  Click Here


Water up

A key element of staying in shape that many people over look is the simplest of things, staying hydrated. When you work out you sweat and lose water out of your body and need to put it back in. Water makes up the majority of your body and if you are under hydrated you aren’t doing yourself any favors. Water helps you burn fat (cold water works the best) and can help you perform your next set as good as the last.

So next time you are grabbing for one of those sugary sports drinks or sodas grab a water instead! I am going to start blogging more consistently so share with your friends and get ready for the journey.

If you don’t have a water bottle here is a selection from Amazon



No phones at the Gym

If you are like me you like to get to the gym maybe answer a text or change songs  but keep moving around doing your routine. What I see happening a lot are these people who just sit down on a flat bench or on another piece of equipment for what seems like forever. This kind of behavior disrupts everyone’s flow and will give you a bad rap.

Yes everyone checks their phones, but sitting down and having a full conversation for a half an hour is just wrong. Nobody should want to be the one that is just sitting staring at a screen the whole point is to keep moving and get your heart rate up. If you have something important to do on your phone you should go sit in the locker room or somewhere out-of-the-way.

There is a guy like this at the gym that I attend and he causes all kinds of problems by just sitting in the way texting the whole time. Me and my gym buddies are constantly having to work around him to try to getting everything done.  It’s just down right rude and wont help you in your quest for health. So keep it light with the texts and heavy on the reps and keep moving forward.

Gym Friends

Today I want to talk about the importance of making friends at the gym. Making friends is apart of life and it’s always better to be friendlier then being a “Grumpy Gus” all the time. I think tho that it is especially important to make friends where you work out for more than one reason.


It’s always good to have a spotter when you are lifting weights to prevent injury, help check your form, and to overall keep you motivated. Chances are you are like I was and  pop in your headphones turn on some jams and zone everyone out. The problem with doing this is that whenever you want to push yourself to that next level that you are on sure of you settle for less weight or reps then your goal. By friending people you can always ask one of your new friends to spot you and now that your friends it doesn’t have to be embarrassing if you fail. (We all fail so no big)

The Atmosphere

Being friends with people at the gym is also a great way to make it one of your favorite places to be. Of course it is like work and you have to make sure you have the right balance of working out and socializing but instead of dreading going and slaving away to make a body you can be proud of you will think about all the friends that you have there. They may also be able to help you in other aspects of your life-like a new job or fun healthy recipes you might like.


Last but not least maybe there is a cute guy or gal that you fancy at your gym. Dating people who go to the same gym as you is kind of tough because you don’t want to interrupt their work out, but its a nice way to meet people. If you have more friends maybe one of them knows something about that special something that might get you a leg up on getting to know them and taking the next step. Also if you befriend this person you think is attractive it could blossom into something great.


And that was my reason you should always make some friends at the gym. I have learned myself that it is a great way to meet like-minded people and even a good way to vent about work before you go home. Hope everyone has a great day!