Over the next few weeks, CASS Fitness will be releasing several stretches you can do if you have lower back pain. Even if you do not have lower back pain, it is important to take preventative measures by not letting your back become tight and compressed. Our trainer, Deonte Toliver, who specializes in lower back rehabilitation and myself (From the unfortunate experience of having lower back pain for two years before finally making a 100% recovery), will show you proper stretching and foam rolling techniques to help alleviate your lower…

Here is one of our favorite exercises and one of the most effective compound exercises in helping to develop your triceps muscles. Dips will not only help you get defined triceps, but they help you gain upper body strength, benefiting your chest and shoulders as well. Here is a demonstration of how to do a proper dip below. I am using a standard dip machine. If you are not at a gym, you can use parallel bars at a playground, or any two sturdy surfaces that are parallel, as long…

  As I started lifting heavier weights and doing more pull-ups, I was gaining strength in the areas I wanted to build. However, something was preventing me from getting to the next level. My puny forearms were a big reason. I remember when people who only saw me in suits or dress shirts thought I was just skinny, because they saw just my wrists and forearms. When I wore a short sleeve shirt, most people were shocked that my arms were a lot bigger than they would've pictured judging by…

Often, the biggest barrier to reaching our physical goals is OURSELVES. So much of reaching your goals is mental. Sometimes it is facing your fears as long as it is safe to do so. Understand that the workouts are meant to be a challenge. Results are not easy as a lot of these made for TV commercials will lead you to believe with their latest gadget or gimmick. They are easier with the proper motivation and structure, however. Results are achieved through tried and true exercise routines that have withstood…

Spring break is closing in upon us slowly. We had a taste of 50 degree weather in Washington, DC last weekend after our brutal cold spell. People are starting to think about how they will look in a short sleeve shirt. You want to work your biceps. You need a great exercise that compliments the standing barbell or dumbbell curls you are already doing. The preacher curls are that exercise. This is the same exercise where CT Fletcher commands his muscles to grow in the colorful language he is known…

Cass Fitness is excited to introduce the addition of the newest member of our staff, Caleb Miner. Caleb is a personal trainer and expert nutritionist who will be providing advice on clean, healthy diets. Based in the New York City metropolitan area, Caleb has worked with all kinds of clients, utilizing his human physiology experience he gained in college. With his vast array of knowledge, years of experience, and a genuine passion for helping people make positive changes in their lives, Caleb is excited to work with you on setting…

Okay, we are digging into our sense of humor on this article! We are sure many of you can relate to the frustration of at least most of the items on our list of top 10 gym pet peeves. We always instruct our clients (no matter what kind of fitness establishment they are working out at) on how to be courteous while working out.    1.) When somebody grabs weights and starts exercising right in front of the rack: In the words of the Miz: "Really? Really? REALLY?" Let's forget…

Here is one of the most functional exercises in the entire fitness world! The pull-up is a great workout for your upper back, biceps, core, and shoulders. It is more effective than the lat pulldown exercise, which although it is great for the upper back, it does not give you a full body workout as effectively. Plus, pull-ups can be difficult. There are plenty of people who can bench press 350 pounds in the gym. While that feat is awesome, ask how many guys in the gym can do 25…

Almost every guy wants larger arms. We at Cass Fitness have noticed something in our years of working out at various gyms across the United States...not too many people perform reverse bicep curls. If somebody wants more forearm strength, better grip, increased activiation and size for their Brachialis and Brachioradius muscles, then reverse curls are an exercise that should not be neglected.     To perform a standing dumbbell reverse curl, hold the dumbbells with a pronated (overhand) grip instead of the typical underhand grip. You will definitely use less…

It is cold outside...no it is REALLY cold outside, well for everyone besides our readers in the Southwestern part of the U.S. It is not very healthy to run outside in sub-zero weather even with warm gear as you still have to breathe that freezing cold air. If you do not have access to cardio machines, there are still plenty of exercises out there that provide cardiovascular benefits. The following exercise, Squat Jumps, are very popular in many plyometrics workouts. Not only are they great for your core, quads, hamstrings,…