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This Page - Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your exercises for arms, biceps, forearms, legs, thighs, butt, and more.
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GAY CHRISTIAN ATHLETICS
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 MY ATHLETIC LIFE
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USING THE GYM
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USING THE GYM
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Tips: Form, Breathe, Repetitions/Sets, Breaks
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Tips: Warm Up, Cardio-Exercises
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EXERCISES
Chest, Back
EXERCISES
Shoulders, Arms
EXERCISES
Arms, Forearms, Legs, Butt
EXERCISES
Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced
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BEST OF ATHLETIC AND OTHER PICTURES
Collection of Pictures From These Pages
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 firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul.
  eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer.
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 here are many different exercises and machines, but the ones I list here are considered basic, and work all your muscles and muscle groups. I recommend them, by experience, before trying others.
References to "H" or "I" position, refers to how you hold a dumbbell. "H" position means holding a dumbbell in the position where you could imagine a barbell (pole) passing through it, holding them the same as if you were holding a barbell. "I" position means holding a dumbbell twisted half-way, like it was a hammer.
Warm Up and Stretch
 ever work out without first warming up, and stretching. Your muscles won’t grow if they are not warmed up. Warming up pumps fuel, fluids, and oxygen to your muscles. Warm up first with a few stretches. Stretch the areas you will be working that day. ALWAYS stretch BEFORE you work out; there is less chance of injury if you do. Then, spend several minutes warming up with cardio activity or by using cardio machines.
Arms
  | | Tricep Long Head, Tricep Medial Head, Tricep Lateral Head. Three muscles that make up the back of your upper arms. |
o arm is or looks complete without tricep development. Men tend to concentrate on the Biceps, but it is the Triceps that give the arms definition and completeness. In women, these are the underarm muscles that get "flabby" with age; exercise them and your arms will remain firm and toned.
  | | Bicep muscle. The muscle on the front of the upper arm. |
| ext to the chest, it is what defines a man. Men, to get that peaked mountain look, concentrate on just moving the elbow from half to complete contraction; women, to get the long sleek look, concentrate on moving the elbow from full arm extension to complete contraction. |  |
Biceps
Dumbbell Curls
 | Seated or standing. Do not jerk or rock the dumbbells up and down, don’t do them fast, don’t swing your body while doing it. Most men do one arm, then the other, but I think that leads to the swinging motion. Feet lightly apart, stomach firm, and hold a dumbbell in each hand, in the "H" position. Lift both arms at the same time, slowly, folding the lower arm up to meet the upper arm, parallel with your shoulders. Breath out going up; breath in going down. Beginner through Advanced. |
Barbell Curls
 
Similar to dumbbells, but using a barbell. Keep the barbell level, do not swing or jerk it. Best if performed slowly both going up and down.
Dumbbell Hammer Curls
Seated or standing. You’ll look like you are hammering with both arms. This exercise puts less stress on your elbows than dumbbell curls. Feet lightly apart, stomach firm, and hold a dumbbell in each hand, in the "I" position. Lift both arms at the same time, slowly, folding the lower arm up to meet the upper arm, parallel with your shoulders. Breath out going up; breath in going down. Beginner through Advanced.
Isolated Dumbbell Curls
 
 Works only the isolated bicep muscle. Sit, resting your right elbow against your right inner thigh, holding the elbow with the left hand. Hold the dumbbell with your right hand, in either the "H" or "I" position, and bring the lower arm up to meet the upper arm. Switch to the left arm and thigh. Breath out going up; breath in going down. Variation is to sit with your arm over a slanted Preacher Curl bench, armpits resting against the bench. Hold the elbow with the other hand and raise the dumbbell in the same way. Intermediate and Advanced.
Preacher Curls
 | Sit at a Preacher Curl bench, a slanted bench. Use an EZ-curl barbell, one that isn’t straight, has curves at either end for your hands. Adjust the seat so that you sit with your arms over the bench, armpits resting against the bench. Grasp the barbell and bring the lower arm up to meet the upper arm. Breath out going up; breath in going down. Intermediate and Advanced. |
 and chat with me about arm biceps development.
Forearm
 | | Brachioradialis, forearm muscle on the top of the lower arm from elbow to wrist. Flexor Carpi Ulnaris muscle on the underside of the lower arm from the elbow to wrist. |
n working your Biceps, Triceps, and Chest, you will also be assisted by your forearm. But, you can develop it further, giving balance to the development of the upper arm.
Reverse Grip Curl
| Seated or Standing. Use an EZ-curl bar. Use an overhand, shoulder wide grip. Lift the bar upwards, bending at the elbow, to meet your chest. Keep your elbows tucked against your sides. Return bar to the start position. Do not rock or swing the bar. Breath out going up; breath in going down. Variation is to sit and use a Preacher Curl Bench. Intermediate and Advanced. |  |
and chat with me about forearm development.
Here is an example of developed and equally balanced biceps, triceps, and forearm...
Legs and Butt
Quadriceps femoris, muscle on the top of the thigh. Biceps femoris (hamstring), mucles on the back of the thigh. Gastrocnemius (lateral head), and Gasterocnemius (medial head), the two muscles that make up the calf. Soleus, the lower leg muscle that runs on the inside of the leg from the calf down to the ankle. Gluteus Medius and Maximus, butt muscles.
 en often are so obsessed with developing their arms and chest, they forget about their legs. I’ve heard women at the gym refer to men with only well developed upper bodies as "bird boys," or having "bird legs." So, men, get a clue. Women struggle with excess weight the most in the hips and thighs, so leg exercises are a must.
Leg Press Machine
 Think of it as sitting in a chair, tipped almost completely back, with your legs up in the air. Rest your feet on the plate above, and slightly in front of your head. On some machines, you’ll find a bar on either side of the seat to hold on to. There may also be a locking safety bar; if so, you will need to release it to move the footplate, and to lock it back in place when done, or in an emergency. You can adjust the angle of the back of the seat. Sit deep into the seat, your butt firmly planted. Push the plate up with your feet, lower it back down as low as you can, and then push back up again, lock in place when done. Breath out pushing up; breath in lowering down. The farther apart you place your feet the more you work your inner thighs, the closer you place your feet the more you work the back of your legs. Beginner through Advanced.
Leg Extension Machine
 On some machines, you’ll find a bar on either side of the seat to hold on to, and you should be able to adjust the back of the seat. Sit way back and deep into the seat, your butt firmly planted. Adjust the padded bar so it rests slightly above your ankles, on the top of your feet, not on your shins. Place your feet behind the padded bar. Raise your feet up until your legs are extended, but don’t lock your knees. Breath out going up; breath in going down. Variation is to do one leg at a time. Beginner through Advanced.
Leg Curl Machine
 
 | Lie down on a bent bench. You’ll find bars to hold on to under the bench by your head. Adjust the padded bar so it rests slightly above your ankles, not on your calves. Place your feet under the padded bar. Bend your feet up until your feet almost touch your butt. Breath out going up; breath in going down. Variation is to do one leg at a time. Beginner through Advanced. |
Seated Calf Raises
Sit so your knees rest under a padded bar. Your feet rest on a ledge, back half of your feet hanging off. The machine either has a bar in front of you that you place weight on, or some other form of adding weight. Push up on your tip-toes, down until your heels touch the floor. One full heel to toe is one full rep. Breath out going up; breath in going down. Beginner through Advanced.
Standing Smith Machine Calf Raises
Stand, feet slightly apart, on an aerobic bench step, heels hanging off. Rest the barbell on the back of your shoulders, holding it with each arm. Hold your stomach firm. Look straight ahead. Keep your back and body straight, do not bend at the waist. Push up on your tip-toes, down until your heels touch the floor. One full heel to toe is one full rep. Breath out going up; breath in going down. Intermediate and Advanced.
and chat with me about leg and butt development.
See Also: Books: Athletic, Health, Medical.
 | et's continue for more leg and butt exercises, stomach exercises, and finally exercise plans that will work for you... |
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