Preacher Curls

preacher curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff


Sitting with your arms on the bench :

  • Inhale and flex your arms

  • Exhale at the end of the movement

preacher curls anatomy

This exercise is good to target the biceps, brachialis and brachioradialis.

arm anatomy

Note Because of the bench’s inclination, the tension will be very important during the complete extension of the forearms. It’s necessary to do a warm up with light weights to avoid injury.

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High Pulley Curls

high pulley curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.


Standing between the pulleys, arms outstretched and take the handles with a  supinated grip :

  • Inhale and flex your arms

  • Exhale at the end of the movement

high pulley curls anatomy

This exercise is good as a movement for the muscle’s definition during a biceps session. This exercise train biceps, mostly long head because it stretched and tensed with your arms in cross. The brachialis, monoarticular flexors of elbow work too.

Don’t do this exercise heavy, the key is to be focus to feel the contraction from the internal part of the biceps. Sets with high reps give better results.

arm biceps anatomy

When the hand is in pronated grip, the distal tendon of the biceps is in part wrapped around of the radius.

arm biceps anatomy

When the biceps is contracted, the force exerted on its distal tendon rotates the radius on its axis and keep the hand in supinated grip.

arm biceps anatomy

Note : Apart from its role of flexor arm, the brachialis is also the most powerful supinator muscle

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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

Low Pulley Curls

low pulley curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.


Standing in front of the machine and takes the handle with a supinated grip :

  • Inhale and flex

  • Exhale at the end of the movement

This exercise allow to real locate the effort on the biceps and pump deeply the muscle.

low pulley curls anatomy



The brachialis cross one articulation, elbow. It’s a monoarticular because it flexes only the forearm.


biceps brachii brachialis

The biceps cross several articulations, elbow and shoulder. It’s a polyarticular. It flexes forearm, raise the elbow, bring the arm to the chest and carry forearm in supination.

low pulley curls anatomy

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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

Hammer Curls

hammer curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.


Standing or sitting with a dumbbell in each hand with a semi-pronated grip like a hammer :

  • Inhale and flex your arms simultaneously or alternatively
  • Exhale at the end of the movement


hammer curls anatomy


This is the best exercise to develop the brachioradialis. Biceps and brachialis work too. The short and long radial extensor carpi work a little bit.


arm anatomy brachioradialis

Less effort law

less effort

To save some energy, the muscle will use initially the most straight fibers and located in depths in the muscle. More effort increases, more the muscle will use superficial fibers to do the movement.

Everybody think when we train hard, we train the muscle in depth. In reality, more we train hard, more the muscle will use fibers in the outer part of the muscle.

Deep and straight fibers are generally slower for contraction but more resistant to repetitive effort than exterior fibers.

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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

Remove The Belly

belly fat

I watched a Jamcore DZ’s video  and there is stuff to share.

How to have no more belly ? A machine seen on tv ? A rough diet ? A supplement like a pill ? First these things worked for you ?

Before I tell your the secret to have no more belly, listen this story.


This is the Bobby’s story. A handsome guy with a nice body. He was famous in the gym where he trained. Bobby liked his physique and make selfies everytime. Bobby was proud and everybody liked him. One time, in the gym, he discovered Stacey who made a selfie of her booty. BOOM, he looked her, she looked him and they felt in love.

3 months later, they get married. 9 months, they had a baby, Wayne. Now Bobby must work harder to support his family but the problem is he can’t train because he has no more energy. When he looks his mirror, he sees something on his abs growing and growing.

He notices than Stacey gains also weight. Bobby and Stacey are depressed because of theirs bodies. They remember the selfies and they’re more depressed. Bobby suffers and everytimes he says to himself : « This monday, I go to train ! » and when the monday comes, he has no more energy. Stacey can’t cook, she has no more energy because she take care of Wayne. So they eat burgers and pizzas. Right now, Bobby can’t see the mirror because he gained 30kg (66lbs).His best friends is the ground, he looks only it.

How to do to help Bobby and Stacey. Bobby can’t help Stacey because he can’t help himself. They need to find a solution because by this way, Wayne will be overweight. Bobby and Stacey don’t want other students laught about Wayne’s weight.

The Secret


The secret ? Be responsible of your body. Stop to listening bullshits like with a diet, pills or exercice, you can make your belly disappear ! Be organized ! Seek the person inside of you who want a better health. Be organized to reach your goals.


negative people

Change your friends. Negatives friends, friends with bad health, don’t see them no more except if they want to change theirs lifestyle with you.

Change food in the kitchen. Throw out all junk food and buy healthy food like fruits, chicken, tuna, oatmeal, olive oil, peanut butter (homemade), etc. Learn to cook healthy meals. Cook together it solidifies the family. You are a team.


Prepare meals in advance for all day. By this way you don’t eat junk food and you don’t lose your money. Women, naturally, have more fat than men and it’s normal because it’s to be pregnant. Men don’t have excuses. When you manage your foods, you don’t have overweight’s problem. It’s true, plan meals in the day.

When you have the time to watch a tv show, you have the time to cook. You can watch your tv show in the weekend. Foods before tv shows ! Internet is a beautiful source of healthy recipes, it’s simple.

Stop eat pizzas, ice-cream, etc. Move, find the person inside you who want do something, no one who wait for a magic spell. This one is lost forever !


P.S : Do you want a free training program ? Click here

Study Case An Overweight Father

overweight father

I watched a Jamcore DZ’s video  and there is good stuff.

This is a study case from a Jamcore DZ’s fan. It’s a guy who know he has a weight problem. He’s afraid but he doesn’t know what to do. Be careful, if you are not careful it could happen to you in the future then stay focus everydays.

Study case

study case

This guy watch often Jamcore DZ’s video with sweet drink and cookies and dreaming to have an athletic body. He’s 40 years old, 110kg (242.5lbs), 109cm (6’2’’) and he likes cookies, nutella, sweet dring et he drink very little water. He likes when his wife cooking and he eat everything she cooks. Now, he is motivate and he bought a traning program for endomorph (it’s a guy who store fat quickly). His story, he’s a public servant. When he began his job 14 years ago, he weighted 70kg (154.3lbs). Sitting and snacking, he weight 110kg (242.5lbs). There is a gym in his workplace but he never went.



This guy is in a situation that can cause heart problems, blood pressure problems and heart attack. People with a lot of fat in the stomack have often heart attacks. This isn’t to scare but this is the truth. The fact that he reconizes the problem and he bought a training program is excellent.

One obstacle is that his wife don’t cook meals good for the body. Why she cooks these meals ? Because she just want to please him, it’s normal. It’s hard for him to change because he lacks of discipline. He’s a victime of his own routine et sugar killing him. Yes, sugar.

Help is there

hepl is here

Firstly, an agreement in the couple must be done, he must discuss with his wife to speak about this situation. Children can be include in this agreement by this way all family work to have a better health and a better life style. This is the most important thing, all family want reach the same goal.

Secondly, change food. Throw out junk foods of closets et replace them with healthy foods. Really, throw out junk foods. No more white sugar, cakes, sweet drinks, white bread, fruit juices, sweet yogurt, sweet cereals. Buy fruits, oatmeal. Learn to cook healthy meal. Study ingredients, it’s easy now with internet. Why we’re tired after school or work ? It’s because we ate junk food all day. We ate sugar et we don’t do physical exercices.

If all family do it, results will come fast and together. Be organized. People who take care of their health do it with all their family, cook together, share healthy meals et training exercices. Be with friends who have same interests to be in a good health. Don’t be with people who don’t care about their health because they’re screwed and they want to make you sink with them. Be with people who like to train too.

Take one day per week to eat something you like, everything you want. One day, breakfast or lunch or diner. This is will not destroy your progress and it’s good for your morale.

Follow a training program and do it seriously. People prays but don’t act. We need to act everydays to change ours lifestyle. A important thing is to organize in advance because if you’re not organize in advance, you’re screwed. If your foods is organize in lunch boxes, in the morning, when you wake up, every meal of the day are ready. From the morning to the night. Rice, tuna, vegetable and a fruit. Event if your friends said to you it’s weird, don’t heard them.

At the beginning, people will criticize you but when they will see your body and your behaviour change, they will ask you a lot of questions, you will attract people. Your energy is different because your food is different. Your belly disappears, you buy new clothes (don’t spend all your money in clothes, be careful). You feel good, your wife and children love you more, it’s happiness.

Body is mind.


P.S : Do you want a free training program ? Click here

Reach A Plateau

training workout plateau

I read a Nerd Fitness article and this is what I learn. 

We all had a moment like that. Whether to lose fat, gain muscle or even develop a new skill, we reach a point in our progress where all seems to stagnate :

« I lost 0.9kg (2lbs) per week for months and now since 2 weeks, nothing changes ».

« I added 2.2kg (5lbs) per week for the deadlift for 6 months but this week I lift less than before ».

« I was ran faster, I did km (miles) faster for 1 year but I can’t exceed the mark of 7 minutes ».

A plateau

A plateau occurs when your progress has stagnated despite that you continue to do all the right things, which included a good diet, do exercises correctly and a proper lifestyle.

Our body can lose weight constantly and block at a number. Or you can gain muscle and get stronger and for 1 or 2 weeks, you can’t lift heavier.

This is what we call in our training « The Plateau » and we don’t like when that happens. Human being is happy when he makes progress. When we work hard for something and we don’t see progress, we aren’t happy.



Often people talk to me about their frustration at having a plateau but often it isn’t a plateau. It’s just that they’re happy with their bodies and they stopped to stay focused :

  • What was last meals ? When people see that their body is better, they allow themselves to eat more junk food. Then day by day, they eat more junk food and it becomes a bad habit. Track your meals.

  • How do you train ? We follow a workout program but when people see that their body is better, they don’t do the last rep, they do less sets, they want to finish the training earlier. If you are not completely tired at the end of your training, you will not progress. Track your workout.

  • Do you sleep enough ? It’s one of the things most people neglect howerver everyone know the importance of sleep. A lack of sleep increases the stress level, less time for your body to rebuild your muscles, etc.

Can you assure me that last days your quality of sleep, nutrition and exercise was excellent ? In most cases, once these things are fixed, the body progresses again.

Daily victory


If your exercises, your nutrition and your sleep are excellent quality, we need to find a way to win every day. « Little by little, you become less little ».

More we’re train, more we have an advanced level in our training program. So that we often reach a plateau and it’s necessary to have small victories to get through.

  • Track accurately your reps and sets – Find a way to have a better performance than yesterday. If you block at 4 sets of 6 repetitions of 68kg (150lbs) and you can’t do a set of 70kg (155lbs), try 4 sets of 8 reps of 68kg (150lbs). Or you can reduce your rest time. To do that, I use Jefit  with my smartphone.

  • Collect the small victories – It is with these small victories that you exceed your limits and that you can achieve your goal. Find a way to have small victories each day that shows you that you have become better, faster and stronger.

Other metrics

Scale can lie. Your weight on the scale can decrease very slowly even if you progress to a healthier body simply because you have less weight to lose.

Track these things :

  • Take a photo every 2 weeks – Who is care that the scale doesn’t move when you have a better physique ? You feel better about yourself ? That’s progress, do you buy new clothes that fit you better ?

  • Take measurements – Measure the important parts of your body. Perhaps the scale doesn’t move but you gain or lose a few centimeters (inch) of waist or arm.

  • Track your body fat – Buy a caliper to get an estimation of your body fat. There are cases where the weight increases and the body fat percentage decreases and that’s a good sign.

The goal is to constantly prove to ourselves that we’re approaching our goal.

bruce lee

« If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there. You must go beyond them ».

-Bruce Lee

How did you do to overcome a plateau ?


P.S: Do you want a free training program? Click here