Posted on by Wade McRoberts

New Year 2024

 “. . . and He will wipe away every tear from their eyes; and there will no longer be any death; there will no longer be any mourning, or crying, or pain; the first things have passed away.” And He who sits on the throne said, “Behold, I am making all things new.” And He said, “Write, for these words are faithful and true.”  (Revelation 21:4-5, NASB)

To me, the New Year is about introspection, a time for a new beginning.  It’s a time to reflect on what has been, and a time to resolve to be better, with God’s help.  It’s a time to look forward, and to hope.  What better way, than to consult God’s Word?  The Apostle John, in God’s Revelation, provides such a hope to us. 
John, in his vision, promises a day when we’ll see no more death, nor crying, nor pain.  “The first things have passed away.”  God has promised to “make all things new.”  I look forward to that day with great hope! 


Revelation 21:5 image.  Found at Liberty Church, https://reachoutliberty.org/2022/01/02/behold-i-make-all-things-new/. 

I resolve to go through the Bible again with the chronological study.  I’m going to study the psalms as well. 

I’m also going to change the frequency with which I publish these essays.  I’ll post every five days instead of every three days.  I’ve found it’s difficult to do it more frequently because of my eyes.  Some days I can’t work my computer because my eyes can’t function.  So I think it’s better to give an extra two days so I can do as well as I can.  I’ll publish on days that are multiples of five (the 5th, 10th, etc.).  

I wish you all a happy and God blessed New Year. 

SHA’ALU SHALOM YERUSHALAYIM! 

Worship:  “Glorious Day,” by Passion 

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  149. As with the EZ bar curl, a narrower grip will make this a long head bicep train, whereas a wider grip recruits the quick head more.
    The bicep exercises we’ve checked out thus far, focus on shifting the bicep from a lengthened place (arms down by our side),
    right into a shorted position (flexing the elbow and bringing arms
    to midline). This stretching and shortening of the biceps is great, however
    typically they want an extra problem. The (almost) similar sibling of biceps curls, hammer curls are an efficient
    bicep-building train should you nail the form. So,
    if you’re questioning the means to get bigger biceps, then stick with us as we uncover one of the best
    bicep workouts to add to your arm-day exercise. If you’re good at chin-ups, be happy to load
    up extra weight, doing 4–8 reps per set. You can use
    an underhand grip, however angled and neutral grips are just
    nearly as good in your biceps whereas being quite a bit easier in your elbows.

    You’ll be utilizing the pyramid training technique within the bench press.
    That means starting with a fairly gentle weight and
    increasing the load with every set, going from ten reps in the first set
    to six in the final. You can see the exact set configuration in your StrengthLog app.

    The 2-minute rest interval offers you one of the best of both worlds; a killer pump and enough recovery time to still carry
    decently heavy on the following units. The regular TRX biceps curl improves your core stability (great in your compound movements) and completely blasts your biceps.
    Since you’re lifting your body weight, the resistance is relative and thus at all times challenging when you perform enough reps.
    The dumbbell curl builds overall bicep mass and muscle symmetry, whereas the hammer curl trains the brachialis and brachioradialis muscles in addition to the biceps.
    Banded bicep curls are sometimes underutilized however
    carry some distinctive advantages.
    If constructing your biceps isn’t your only goal, then EZ
    bicep curls could probably be a great exercise for constructing general
    physique strength, which can profit your type throughout many
    different free-weight workout routines. In the the rest of the article, we’ll go
    into extra depth, discuss the best biceps exercises, and offer you examples
    of fine biceps workouts you can do with dumbbells, barbells, cables,
    or at a full health club. A full biceps exercise makes use of a mix of bars and dumbbells to find a way
    to concentrate on constructing mass and growing muscle symmetry.
    You should also embody workouts, as talked about above, that worth the brachioradialis
    in order that your arm muscular tissues are in proportion with
    one another. On the opposite hand, you would make a powerful case for dumbbell curls being the only best bicep train as a end result of they permit you to
    supinate your wrists to a greater degree than barbells do.

    Use 3-5 exercises from this exhaustive database to design your subsequent higher arm exercise.
    Switch up your exercises routinely to avoid a plateau and progressively overload your muscles.
    If you need to grow bigger and stronger, the key to fast and
    consistent features in strength and muscle is to extend the load you employ in your training or to do more reps.

    Using a series of pulleys means you’re much less likely to
    get damage, as you don’t instantly push or pull against the drive of gravity.
    You can even carry out this with different grips (e.g., straight bar, EZ bar, or rope attachment).
    The neutral or “hammer” grip amplifies activation of both the grip and the brachialis
    muscle tissue, constructing arm thickness. Incline inclined or dumbbell spider curl involves lying on the stomach on a degrees
    inclined bench with face down.
    Extending and adducting the upper arm provides a singular
    stimulus to the long head compared to different dumbbell workout
    routines. With regular apply, barbell arm exercises can help you obtain higher growth of the arms.
    Barbell workouts typically let you lift heavier weights than dumbbell workouts.
    The barbell reverse wrist curl over a bench
    is an exercise that targets the forearm muscles,
    particularly the brachioradialis and wrist extensors.
    Although we’re teaching you tips on how to define
    your biceps, it’s important to coach your brachialis and brachioradialis muscle tissue
    as properly when you really want your arms to look good.

    Now, thus far, all of this information on building wider biceps
    has been focused on exercises with dumbbells and cables.

    I used to suppose that focusing on the long-head
    or outer-thickness for wider biceps was finest achieved with
    “behind the body” curls, such as you get with this motion.
    Now whenever you do any bicep train, whether or not
    that’s a standard dumbbell curl or even a chin-up, both
    heads are being used to some extent. Patrick Dale,
    PT, ex-Marine, is a Training Editor with 30 years of experience in Personal Coaching and
    Strength & Conditioning. A former British Royal Marine,
    health club owner, and health skills assessor, he’s devoted to delivering
    informative, reliable content material.
    And building a robust set of biceps can only assist you to
    to get stronger general, as all pulling actions (essential for training the massive muscular
    tissues in your back) will reap the rewards of your
    focused work. You shouldn’t need to do 15 reps till you feel the “burn,”;
    at least not on a regular basis. In truth, feel free to even use a heavy load with 6 reps for the isolation actions.
    A fun “game” for this is to carry out reps of 6 whereas including weight until you find your 6RM for a curl.
    Simply because you technically can only use gentle weights for muscle progress doesn’t mean you must.
    Even with probably the most determined will, virtually every lifter will
    use their legs and back to lift the bar during biceps curls.
    This exercise eliminates all possibilities of dishonest and
    likewise retains your biceps under fixed pressure to
    ship a superb upper arm workout.
    Carry Out Incline Dumbbell Curls for 3 units to failure, taking rest periods in between sets.
    One researcher additionally noted that there could additionally
    be something psychological occurring as well. The reality that you could visually see your
    biceps working all through the movement could actually assist with
    the mind-muscle connection. I chose to include this train as a end result of as
    we saw earlier on this study, the focus curl elicited much
    greater bicep activation than the 7 other exercises.
    However, most people will soon have to begin doing a minimal
    of one particular exercise for their biceps to get them to
    grow. Used sparingly, like on the end of a set,
    to grind out a couple of more reps than you in any other case could,
    you won’t cheat yourself out of any gains.
    Someplace round units per week still delivered good hypertrophy results which would perhaps be a extra sensible goal for most.
    However to really increase growth, there are two components you need to remember to embrace in your biceps routine.
    These are to makes sure that you’re training all three functions of this two-headed muscle and selecting
    exercises that emphasize different areas of the strength curve.
    First, the biceps brachii are two-headed higher arm muscular tissues with two separate regions known as
    the long head and the short head. Different individuals do arm exercises, but they think a couple of units
    of a standard dumbbell curl will help them improve arm size.
    Sustaining a tight core and preserving your elbows at
    your sides, flex your biceps to bend your elbows and curl the bar
    toward your higher chest.
    They focused on the long head of the triceps muscle, which stretches more when the arms are overhead.
    This exercise is another nice approach to goal the biceps and construct arm
    muscle. You can throw these workouts into a couple of of
    your workouts throughout the week or have a dedicated arm exercise day the place you
    do these suddenly. As for the best option to include in your arm workout,
    the study we just covered also tested what would happen if subjects did
    each the bench press and skullcrushers, a typical triceps exercise.
    First off, the biceps perform to not only flex the arm but in addition flip the wrists inwards.
    So to potentially get much more progress, attempt
    to begin the curl with a impartial grip and then turn your wrists in so
    your palms face up on the prime.
    Let’s get away the Muscle Markers and
    see where every of these bicep muscles is positioned.
    Download StrengthLog and begin monitoring your progress – it’s the best way to ensure you’re
    all the time on monitor and get optimal outcomes out of your efforts.
    If you are feeling your reps getting sloppy, actually hammer the negatives.
    It Is been proven that the eccentric-focused reps can produce
    greater ranges of drive than the concentric, even whenever you’re
    fatigued. If you’re solely going to do one biceps train, make it this one.
    And for these looking for a step-by-step program that
    combines both scientific literature and our data of the human anatomy so as to transform your physique as effectively as
    attainable… She grew up on the soccer area and volleyball courtroom
    and credit these sports together with her determination,
    ardour for fitness, and leadership off the sphere.
    You will be unable to extend the burden every week, but maintain at
    it, and attempt to improve by a rep here and there (for example getting
    8, 7, 7 instead of 8, 7, 6 last time) until you get all three x eight.
    Of course, don’t increase the burden at the cost of your technique.
    Not only is this a very time-efficient means of coaching,
    however drop units have been discovered to increase features by
    placing muscular tissues beneath higher stress [4].
    Yes, chin-ups can assist in bicep development however may not isolate the
    biceps as properly as curls. These suggestions
    may help maximize bicep gains by including new components to your training routine, preserving workouts
    recent and difficult while supporting balanced arm development.

    The large elbow flexion element of the motion locations a ton of tension on the
    biceps. However because you’re curling with an overhand grip, the thick forearm muscle that’s often identified
    as the brachioradialis additionally will get a growth-stimulating workout.
    In the long run, this makes your arms look thicker total
    because by doing Zottman curls, you’ll also be working the opposite
    key arm muscles that most lifters overlook. These muscles—when well-developed—give your arms that enviable thickness and masculine look that each guy craves.
    Be sure to kick off your biceps workouts with hammer curls as a result of you’ll naturally have the power to lift heavier
    on them than regular, supinated curls.
    The major higher physique muscle tissue are the deltoids (prime mover of the overhead
    urgent motion), traps, forearms, and triceps.
    And like all full physique dumbbell motion, the core and scapula stabilizers are
    labored to maintain stability and good posture.

    TRX bicep workout routines are also fully adaptable to your energy level
    and training objectives.
    Strap yourself in and arm yourself with the data of those variations to take to the closest gym with full-length mirrors
    to admire your helpful work. Maintain reading to search out out extra about every of these exercises and
    tips on how to perform each one correctly.
    Huge biceps – they appear good, they show energy,
    and just about each health club bro desires them. If you desire a customizable workout
    program (and full guide) that builds in these ideas, take a glance at our Bony to Beastly (men’s) program and Bony to Bombshell (women’s) program.

    Get an excellent stretch on the prime of the movement and contract
    your chest muscle tissue forcefully at the bottom of the movement.
    There are a number of advantages of working chest and
    biceps on the identical day. It takes your bicep development to the next stage and provides your forearms a unique problem.
    He didn’t have a naturally small waist, nor did he possess the deeply etched six-pack of a Frank
    Zane or a Serge Nubret.
    Slowly return the bar alongside the same path, stopping just short of full elbow
    extension—you don’t want to hyperextend your elbows on the bottom.

    We can take further advantage of the lengthy muscle heads being on stretch using one other intensity approach, which is actively contracting the triceps throughout particular dumbbell bicep workouts.
    Because of the place of the arm back behind the body on this incline curl,
    we’ve simply positioned somewhat more stress on the lengthy muscle heads of the biceps as a end result of it’s
    in more of a stretched place. So we will have to address that separately in our biceps
    workout for mass, and we are in a position to accomplish that with a variation of a traditional dumbbell curl,
    the Banded Dumbbell Curl. We know that we’re restricted by our
    options for biceps training, and this method takes our normal chin up exercise to another stage and helps
    you construct stronger biceps rapidly.
    So don’t skip this biceps training drill if you wish
    to sculpt a pair of aesthetic arms. Performing bicep curls with
    dumbbells ensures that both of your arms obtain equal work and thus develop
    in proportion. This leads to a extra pleasing, symmetrical physique and naturally minimizes the prospect of you creating any unpleasant muscle imbalances.
    These movements excel at stimulating muscle progress, providing superior pressure and range of motion. 4️⃣ Ease of Development – The best exercises
    enable for steady will increase in weight or
    reps over time, making them simpler for long-term biceps improvement.
    Give the workout routines and techniques on this guide a try to create far more environment
    friendly bicep workouts and you’ll start to quickly see results.

    Beyond that, you should get enough quality sleep and make sure that your muscular tissues are correctly recovered earlier than you
    practice them once more. A good food plan for hypertrophy functions consists of getting enough protein (at least 1.8g
    per kg of physique weight) and consuming in a calorie
    surplus. Our warmup would be the Multidirectional Lunge which is the train of choice for that lunge movement
    sample. Change up the usual shoulder press with this
    move that provides rotation and hits all angles of the deltoids.

    Vidur is an ACE-certified personal trainer,
    author, and editor at FitnessVolt.com. He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for power sports with anybody
    who lends him an ear.

    References:

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