Learn how to exercise and work out correctly with FREE FITNESS SECRETS by Doug Jones, part of his Healthy IntroDougtions series by Stand Firm Fitness.
If you have never worked with a personal trainer or fitness professional, or would like to get all of the facts from an expert in the field, we think you’ll appreciate this free advice and exercise tips.
This information will help you lose weight, burn fat, build muscle, get strong, be fit, prevent osteoporosis, lower blood pressure, improve cholesterol, get lean, fight depression, reduce anxiety, become flexible, and decrease stress.
Have fun working out and please let us know if you have any questions.
www.StandFirmFitness.com
www.HealthyIntroDougtions.com
Go to www.YouTube.com/StandFirm to see all of Doug Jones’ FREE FITNESS SECRETS!!!
There are exercises for the butt, thighs, hamstrings, calves, glutes, hips, back, chest, shoulders, arms, biceps, triceps, abs, abdominals, lower back, forearms, and midsection.
Doug Jones, BS, MA, CSCS
Exercise Physiologist
Certified Strength & Conditioning Specialist
President, Stand Firm Fitness, LLC
644 Danbury Road
Wilton, CT 06897
Duration : 0:7:6 Views : 12976.
{ 16 comments… read them below or add one }
In your latest …
In your latest BICEP video you mentioned ” were the bicep inserts on the lower arm” the “anti kebal notch” Im 17 and when i first started using dumbbells, about a few weeks into my training, i felt a strain in that area. Now when i use dumbells, i can feel something that sticks out in that area, it wasnt there be4, it happens on both my arms. I think this area may be strained or something, but has been like this for some time. I was wondering if u had any advice related with this issue. Thanks
I’m limited to 500 …
I’m limited to 500 characters per comment, so I’m going to piece my response together. If you’re 17 now, I can probably assume you first started strength training at 16 or 15 or 14, right? Because of your age, your body is still developing, especially the long bones. Muscle insertions and origins are particularly vulnerable. The bicep muscle attaches to the lower arm at this “antecubital notch” or “fossa” area. It’s the inside hinge of your elbow area.
You probably …
I’m just guessing here but maybe your body “threw down” some extra scar tissue on your tendon just to protect it? If it doesn’t really bother you, and you’ve be able to train pain free, you’re probably fine.
You probably strained this muscle or tendon (which connects the muscle to bone) and it became inflamed. Of course, you’re supposed to RICE injuries (rest, ice, compression, elevation); however, if you’re like most people, you probably tried to work through it, right?
If it hurts at all, …
If it hurts at all, or continues to swell, you really should get it checked out by a doctor or athletic trainer. You definitely don’t want a major tear of that tendon… your bicep would be up in your shoulder if that happened. Be especially careful with machine biceps curls or “preacher” curls with free weights. These exercises put additional stress on the biceps with the arm in a fully extended position. This is fine for “normal” people, but not for you.
I probably …
I probably mentioned this on the biceps clip… that I usually have people start with a dumbbell biceps curl because there is less stress on the antecubital notch and, for beginners, it’s important to progress slowly and safely. I’m loaded with my share of injuries too. Try to work around them, not through them… if that makes any sense. Hang in there… just not with your arms.
In Health,
Doug
P.S. Consider getting my DVDs too, there is over 4 hours of info.
Doug, i’m impressed …
Doug, i’m impressed by your knowledge and intelligence on the subject of fitness. I used to be in pretty good shape but kind of let myself go over the past couple years. I’m looking to get back into a regimen and ordering your videos for help. there was one thing that worried me however, and that was the fact….
that you said you …
that you said you have lower back problems and other injuries. I’m just curious if you got them because you used to train the wrong way or if they’re old sports injuries or something like that. I always remember my old weight training teacher who destroyed half of his body (especially back) from working out over the years. so is doing some damage unavoidable when working out with weights?
Good question.
… 
No, I haven’t hurt myself with exercise… just with life. Because I am limited in space here, please read my saga at:
Good question.
StandFirmFitness dot com
use “.” for dot, of course
I am 15 and just …
I am 15 and just got a membership to goodlife. I got a membership because i wanted to strengthen my arms and abs, they are kind of my only concern. By doing arms and abs for the most part is this unhealthy or something? Is the idea do your back and abs or something the same amount? Can you tell me what ELSE I should do other than abs and biceps/triceps to stay healthy.
-Jer
Please go to my …
Please go to my YouTube channel (StandFirm) to see a bunch of other clips. You need to work all of the muscles in your body; no one muscle is more important than another. Working arms and abs exclusively is not unhealthy per se, but if you want to do only a few exercises, try squats, push-ups, and pulldowns; you’ve worked almost every muscle group in your body in three basic movements. Keep watching the videos and perhaps order my DVDs (NTSC format); hopefully I’ll begin to start making sense.
thanks a lot!!!!!!!
thanks a lot!!!!!!!
I have a question, …
I have a question, how heavy does the weight need to be for its effectiveness? I’m a teenager btw. Thanks
thanks BUDDDDDD
im …
thanks BUDDDDDD
im sure ur helping alot of ppl
god bless
whatever is …
whatever is comfortable. start light.. dont hurt your self.. then work your way up. remember it takes alot of time to notice a difference. good luck
If I had ur bies I …
If I had ur bies I wouldn’t have to work out anymore!!!! Whay 2 go big Doug…
God bless U
Nik
aka RR/JK
“I have a question, …
”
“I have a question, how heavy does the weight need to be for its effectiveness? I’m a teenager btw. Thanks
That all depends on your body weight and how much you can do. For the weight to be effective you should be able to do between
8-15 repetitions.