AboutAdam Kessler Expertise USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 11 years experience in the industry and now run my own personal training company.
If there are questions specific to weight loss or muscle gain, body transformation programs, and some health issues (osteoporosis, diabetes, arthritis, elderly fitness, pregnancy, and fibromyalgia), I can help. I also deal with athletes who want to improve their speed, agility, and quickness, as well as providing sport-specific strength programs.
I seem to receive a lot of questions about weight loss, shaping up, and weight gain. Even though they are different questions, they all have a very similar answer. I have decided to write a 3 page document explaining what you need to do to achieve weight loss, weight gain, or just getting good definition (flatter stomach, thinner thighs, no granny arms, etc.). If your question falls in this area, please download this document and read what you need to do. This will save me and you time. Please click here to download this document. If you have a more specific question, please feel free to ask me. I'm more than happy to try and help you out.
Also, please don't ask me to give you a workout to do. I can't give individualized workouts over this forum. I know nothing about you. If you misinterpret what I'm saying, get hurt, then I get in trouble. So no workouts period.
Experience I have had over 11 years of experience in the health and fitness field. The last 6, I started and have been running my own personal training company. I have also been the head strength coach of an area high school for 4 years.
Organizations I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.
Publications I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name.
Education/Credentials B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach
Question " I started lifting weights (Precor machine) about 3 weeks ago. I'm using 50 pounds on the arm curl. It's getting light, but the next step 60 pounds is to heavy. Should I do more reps at 50 until I can do 60 or should I do less reps at 60 and work up to the 8 reps that I uusually do? Also, I'm most interested in building my biceps. Besides arm curls what would be the next best exercise to help build the biceps? thank you"
Answer If you can do 8 reps at 50 see if you can do it for 3 or 4 sets. If you can get all the sets at 50 for 8 reps, then try it at 60. Ideally, the only set you should struggle on should be the last one. If you can't get it for 8 reps, then try 3 or 4 sets say at 6 reps.
The arm curl is the king exercise for biceps. It is just doing the various exercises of curls that you need to do. So for example, I do a straight bar curl, then might mix it with dumbbell curls or a preacher curl. Or I might use an ez curl bar then a curl on a cable machine. You want variety and intensity. So make sure you are pushing yourself weight wise, but still try to focus on getting the right amount of reps you need.
