David Gaines

David Gaines

David Gaines is a Washington, DC, resident transplanted from North Carolina whose dream career was a newspaper writer but settled for the recruiting industry and simply blogging about whatever thoughts crosses his mind.

Back Muscles
By David Gaines On Tuesday, June 14th, 2016
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Starting To Understand The Different Back Muscles

I got a t-bar row platform the other day. It’s stabilized under the squat rack and allows us to do barbell rows and other exercises that focus primarily on the back. So, this would be a good time to learn More...

Tricep Bar
By David Gaines On Tuesday, June 14th, 2016
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Now What Do I Do With The Triceps Bar?

One thing about pushing weight is that there are hundreds, if not thousands, of different exercises to do. If there’s a muscle, there’s an exercise. And where there’s an exercise, there’s More...

Bench Press
By David Gaines On Sunday, June 12th, 2016
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1RM on the Bench Press Still Climbing, Slowly, But Climbing

For a couple of days I got lazy. I reduced the weight nearly by half on the bench press and just went for reps. I’m not sure if it was my arms getting tired since I don’t take even a day off, if I More...

Biceps
By David Gaines On Saturday, June 11th, 2016
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The Two Heads of the Biceps and How They Each Have Different Needs to Grow

I use a mobile app called JEFit which breaks down what percentage of my exercises are focused on which muscle groups. Chest takes the lion share, considering I can push more weight doing bench presses than other More...

Nuts
By David Gaines On Wednesday, June 8th, 2016
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Do I Have It In Me To Increase My Plant-Based Proteins?

I recently started reading Thomas Campbell’s and T. Colin Campbell’s book The China Study. Being that I just started working out, for the first time seriously in 40+ years, I was curious about protein. More...

Occlusion
By David Gaines On Tuesday, June 7th, 2016
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Understanding Occlusion and Its Impact on Muscle Growth

It’s only been a few weeks since I started pushing weight, but like anyone who’s ever started lifting, I want to see more results faster. It’s not to say that there’s any chance of me quitting. More...

Dumbbell Flyes
By David Gaines On Tuesday, June 7th, 2016
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Chest and Arms Routine

Here’s my current chest and arms workout. I’m sure this will continue to get tweaked as I go, but I have to start somewhere. Barbell Bench Press Dumbbell Cross Body Hammer Curl Dumbbell Lying Supine More...

Deltoids Muscles
By David Gaines On Tuesday, June 7th, 2016
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Exercises to Build the Shoulder’s Posterior Deltoid Muscles

Another exercise I’ve started doing is the dumbbell lying rear lateral raise. It feels awkward, but I’ll get used to it. It’s an isolation exercise targeting the posterior deltoid of the shoulder. More...

Brachialis
By David Gaines On Monday, June 6th, 2016
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Building Your Brachialis With Dumbbell Cross Body Hammer Curls

While reading about the different muscles worked for different exercises, I’ve come to learn a bunch of different muscles that unless you were a pre-med major in college or a weightlifter, you probably never More...

Anterior Deltoid
By David Gaines On Monday, June 6th, 2016
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Why Incline the Bench When Bench Pressing?

When I first started pushing weight, I just laid the weight bench flat and started pushing. It has the option to be inclined, but I was just a bit too lazy to keep having to adjust it up and down and moving the More...

Bench Press Muscles Worked
By David Gaines On Saturday, June 4th, 2016
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Slowly Increasing My 1RM With the Bench Press

When I first started pushing weight, I downloaded an app and started doing one of just about every exercise I felt comfortable with. There are several dozens of exercises for each muscle group, hundreds of different More...

2016-05-29 21.36.11
By David Gaines On Tuesday, May 31st, 2016
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Selfies, Selfies and More Selfies With Najwa at OBX

It was our final day in the Outer Banks. Whenever on trips like this, they always seem to end too fast. Najwa and I took one last stroll on the beach, later in the evening as the sun was going down and many of More...

Family
By David Gaines On Tuesday, May 31st, 2016
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Visiting Where Man First Took Flight

One of the highlights of our Outer Banks trip was visiting Kill Devil Hill where the Wright Brothers were the first to take flight. Growing up in North Carolina, it was always a matter of pride, “First In More...

2016-05-28 11.41.20
By David Gaines On Tuesday, May 31st, 2016
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Spending Memorial Day at OBX

Each year we tend to make a trip out to the beach. Unlike years prior, we wanted a more family-friendly beach, one that was overrun with college-aged recent graduates running around half naked, intoxicated, and More...

Tiger Stretching
By David Gaines On Monday, May 16th, 2016
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How To Properly Warm-Up For Pushing Weight for Barbell Bench Press

I recently finished reading Michael Matthews’s book Bigger, Leaner, Stronger. There’s a quick section about how to warm-up properly before doing bench presses. Needless to say, I haven’t done More...