The gym is full of all types of people. Some are easy to get along with and some are not. It is a microcosm of the world itself. The way you handle the jerks you encounter is going to determine how you enjoy your workout. Today I am going to rant about the jerks you meet at the gym.

What is a Gym Jerk?

There is an etiquette when training in a public gym and it is very important to follow. The gym jerk is not going to do this. He or she will take their sweet time while they see others waiting for the equipment. They will tell you they have 3 sets left only to do 5 more. They will refuse to let you work in with them. It is all something that would drive a normal person insane. Don't overreact.

Funny Reactions to a Gym Jerk

The gym is one of the very few places the gym jerk can interact with people who aren't their employers or the staff at the halfway house, so sometimes they'll meet their girlfriends there and they'll go to a corner of the gym and make out or something… or girl of ill-repute will take up a bench to sit there and watch her boyfriend workout and of course mean-mug everyone and talk like she's on Jerry Springer. Jerry! Jerry! Jerry! But I didn't know she was married, seriously!

The cellphone guys. People who carry on conversations while they're working out. I don't mind people having cell phones and answering them at the gym, but when people have conversations, it bugs me. I remember this one guy who had a cellphone that would “blow up” and he would always answer it “Mandingo Interprises”. I guess he claimed to have some sort of a business. I will admit it was funny to listen to him talk to people about how his business is a “hot blue chip stock”. How about the woman who sits on the bench while talking on the cellphone and refuses to give up the bench because she still has some sets to finish? Seriously? Come on crazy lady let me have the bench!

Teenagers. At my gym we get a lot of teenage kids who believe they are thugs. They come in wearing wife beaters and usually beanies or doo rags. They crowd around the bench and see who can get 135lbs up once or twice. I'm not going to make fun of someone for not being able to lift much because that's not right, but when these kids come off all cocky and act hard they're fair game for any humor I want to poke at them. They spend a lot of time making up excuses for why they can't lift like “Yeah, last night I benched 200 so I'm all sore.” They leave weights on the floor and spend a lot of time looking in the mirror at muscles they don't have. Yo, kid! Be careful, you may break the mirror with your bony physique.

I always enjoy watching the pull up bar. Pull ups are harder to do than most people think. When people like the above-mentioned teenagers try to do them,they  jump up on the bar and pull themselves up a little bit and realize it's a lot more difficult than they thought, I always make sure to make eye contact with them as they look around to see if anyone was watching before they drop without getting one. It's not a matter of making fun of people for what they can't do, it's an issue of the people with cocky attitudes.

The gym jerks are just fair game for every kind of humorous statement. When you encounter the gym jerk have fun with it. By doing so you will enjoy your own workout that much more.

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Better biceps is something everyone seems to want. I previously presented you with 5 Ways to Build Better Biceps and today I am going to offer you 5 more ways to build better biceps.

• Dedicate a training day to the arms. I personally mix this up in my training. I train my biceps with my back and my triceps with my chest, but I also have one day where I go all out heavy weights and hit the arms only. It helps because you are fresh and can work the arms with much more intensity.
• Use a thick bar or Fat Gripz. Using a thick bar or some sort of device (ie. Fat Gripz) that thickens the bar when training arms will give you a brutal all out attack on the arms.
• Extend your pinky or your thumb to touch the barbell itself. This changes the way the curls feel and makes your arms work even harder. The variety is good for the muscle as well.
• Use 21s in your biceps training. You will find that 21s increase the time under tension. What are 21s? They involve working the 3 areas of the movement with 7 reps each. Start with partial curls for 7 reps. Move on to the mid-range of the curl for 7 reps and then do full range of curls for 7 reps.
• Squeeze like mad. One thing I notice at the gym is people swinging the weight and letting it drop. They are not training as hard as they should be. Try getting a good squeeze in the muscle at the top of each movement. As you bring the dumbbell to the top, rotate your hand so that your thumb moves away from your body. Squeeze the muscle in that position and then slowly lower the weight back down. Repeat this for the required number of repetitions.

Arms look impressive when developed properly. They also help with upper body strength. Follow the above tips and you will see some major changes in your arms in no time at all.

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Women need to lift weights. There really should be no argument about this. The problem is that women think they will be “huge” if they lift weights and that is simply not true. Size gains are based upon the workouts done. In some cases it is based upon drugs that are taken. This is all something the individual controls.

Weight training has many benefits. It helps with fat loss by increasing lean body mass. This is another reason why women need to lift weights. Every woman I've ever met wants to be thinner. They all claim that they want to “tone up” but what does that really mean? It means women need to lift weights.

Come on ladies! You know I am right. Having more muscle doesn't mean you will be bigger. In most cases you will be tighter which will make you look smaller. It is the truth. Women need to lift weights.

Getting large involves lifting very heavy weights. In some cases it means taking drugs. Are you going to do that ladies? Probably not. If you are it means you want to be bigger. However, lifting weights alone isn't going to make that happen.

Women want to tone up? Women need to lift weights!

Women want to thin out? Women need to lift weights!

Women want to lose weight? Women need to lift weights!

It really is a simple concept that should no longer be argued with. Get in the gym ladies and move some iron. I am sure you enjoy your TKB class, but that alone isn't going to get you where you want to be. Those lean and toned muscles are waiting for you. You just need to move some iron.

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