North Shore Elite

03/15/2017

ARM WORKOUT FOR THICKNESS
1. Scott curls; 3 sets of 6-10 reps.
💪take the seat off the preacher curl, and make the arm rest go as high as it can. You will be curling from the opposite side to give yourself more range of motion! Tempo is crucial here: 4 seconds on the way up, 1 second squeeze at the top, 4 seconds on the way down and no pause at the bottom. This will keep A TON of tension on your biceps
2. Tricep bench dips; 3 sets of AMRAP
💪 put your feet on a bench so you can set plates on your lap. From here your gonna dip down by ONLY hinging at the elbow and coming back up with a slight hip pop at the top. Your long head will be screaming!
3. Barbell curls w/ band tension; 3 sets of 10
💪a curl you MUST do in the squat rack 😂 use a tension band to add some resistance by placing it under the rack
4. Trap bar close grip bench; 3 sets of 6-8
💪Go heavy on this! The awkwardness of the trapbar will make your triceps and chest work extra hard
5. Lying reverse curls; 3 sets of 10-12
💪 the reverse grip will make your long head and forearms works
6. Tricep extension; 3 sets of 10-12
💪 shifting your elbow back on the negative will add major tension to your long head! Squeeze down and not into your body!

02/17/2017

Check out this awesome article on dieting. One of the most important habits in a healthy lifestyle is always eating a protein filled breakfast!

https://www.onnit.com/academy/12-week-fat-loss-nutrition-plan-part-1/

Take on our 12-Week Fat Loss Nutrition Plan, and you’ll not only get in the shape of your life but know how to keep that shape for the rest of your life.

02/14/2017

When it's a holiday and the gym closes early 🤣 you don't always have to hit the gym to break a sweat. is always a good north van hike! with the boys

02/13/2017

BEST CHEST EXERCISE FOR AESTHETICS!? Incline dumbbell bench press takes the cake. Everyone thinks a heavy bench press equals having a massive chest, but a barbell bench press uses a lot of triceps and shoulders. Incline movements put the tension on the upper chest; which is where most attention should be paid from a physique / bodybuilding angle. A common problem with this exercise is not going low enough to open up the chest and using mostly shoulders and triceps. Here's how to do it:
1. Don't guess where your stretch is; landmark the Dumbbells right to the outside spot of your chest. This will help with consistency and take stress off the shoulder joint.
2. Keep your back flat and tight on the bench; this will help support you as you get heavier.
3. On lockout, don't lock out the elbows hard but rather stop the movement with the chest fully contracted. There should be no need to touch the Dumbbells together.

02/09/2017

SHOULDER MOBILITY!!!
Use these exercises as a warm up before your next upper body day and you will feel much smoother! 1. Shoulder circles- keep thumb up and scoop on the way back!
2. Prone shoulder rotation- keep both arms even, and keep wrists elbows and shoulders higher rather than lower 3. Shoulder dislocators- keep arms moving evenly 4. Unilateral reverse fly- don't shift your back, ease into it and try and get a bit higher each time.

02/09/2017

WHY YOUR WARM-UP SUCKS, AND HOW TO FIX IT! Check out this article for a little bit of knowledge about warming up and the importance of it. As you progress into bigger lifts, full body mobility needs to progress as well!

http://www.nselite.ca/why-your-warm-up-sucks-and-how-to-fix-it/

01/18/2017

Best video ever!
Love the last part when he looks back at the year, and a lot has changed, but the catalyst for that was working out.
Work. Eat. Go to the gym. Sleep.
Get those done, and everything else falls into place.

12/29/2016

ONE DOES NOT SIMPLY GAIN MUSCLE WITHOUT PROTEIN

So many misconceptions about supplements these days.
I find that the younger generations rely too heavily on protein powder and substitute it for real food.
And that the older generation stay away from it because they think powders are harmful to the body.
Here's my opinion

http://www.nselite.ca/the-truth-about-protein-supplements/

12/22/2016

Dabbin on em like the usual! Other than trying to jump on a car, box jumps serve a ton of functional purposes for clients. Not only is it great for athletes who want to add vertical height and explosive power, they are great for the general population too as you have to be coordinated and durable to do them!

HOW TO INCORPORATE INTO YOUR PROGRAM: Box jumps, like any explosive movement should be kept to 3-5 sets of nothing over 5 reps. Unless your doing crossfit, box jumps require a full triple extension *ankles, knees, hips* and after only a few reps your hips will stop firing as effectively.

12/18/2016

Holiday Season is here! Here are some tips to keep the weight gain on the low!

http://www.nselite.ca/holiday-eating-strategies/

12/15/2016

KETTLEBELLS ON CHEST DAY?!

Don't be a basic gym bro and add some CORE-ACTIVATING chest exercises into your routine. Try these two when your done your heavy pressing

1. kettlebell pushups on a bench. make sure your hips and shoulders move and the same time
3 sets of 10-12

2. kettlebell flys- BEST FLY MOVEMENT EVER. Using the kettlebells really forces your chest muscles to work as your stabilize and squeeze

TAG A FRIEND WHO NEEDS TO WORK THEIR CHEST

See this Instagram video by • 157 likes

12/11/2016

WHEN YOU GET SICK OF BARBELL SQUATS, YOU JUMP
The more time I spend in the industry to more I notice that the best athletes are not the one's spending an hour in the squat rack hitting heavy singles, but rather the one's devolving power, speed and structure through the hip. That's what this workout was about.

A few short highlights from leg day
1. Low Hang Power Cleans- the clean movement is one of the best full body movements you can perform- it encompasses triple extension at the hip, knee and feet, which has direct correlation with jumping and sprinting power. Worked up to 3 doubles at 175lbs
2. One leg box jumps- practicing the triple extension with one leg. 5 sets on each leg
3. Medicine ball box jumps- adding some weight to work on explosiveness. Using a weight helped further stress the importance of triple extending hard, which should be done on every sn**ch, clean and jump 20lbs* 5 sets
4. Single arm kettle bell step up- incorporating a kettle bell with one fully strecthed arm really engages your core because it is so easy to get off center. As you can see I literally 'feel' my stomach and ensure flatness and a neutral spine during the set
5. V-block pulley squats- Great exercises if your sick of barbells and dumbbells but still want to squat. The first three sets I did 4 tension squats about 1/2 way up to keep tension of my glutes and hamstrings and finished with 2 heavy sets of 10
6. Tempo leg raises- 4 second positive, 4 second hold and a 4 second negative with no break at the time. Least functional exercise of the day; that's why it is done last

A few short highlights from leg day 1. Low Hang Power Cleans- the clean movement is one of the best full body movements you can perform- it encompasses tripl...