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The Most Effective Triceps Exercises

Triceps don’t usually get the attention they deserve. Officially called the Triceps Brachii, which is Latin for “three headed muscle of the arm”, your tricep makes it possible for you to extend your arm and reach for things. Located at the back of the upper arm and running from the shoulder to the elbow, there’s an out-of-sight-out-of-mind mentality when it comes to working out this critical muscle. Perhaps it’s because working your chest and biceps can involve big heavy weights and you can really see what you’re doing and where you are making gains. However, well-developed triceps not only makes you stronger, they add definition to the arm and balance out the strength and mobility of the bicep muscle. Different Approaches for Tricep Exercises You can approach exercises for triceps from two different objectives: building mass or gaining definition. That’s not to say you can’t do or have both, but the way you approach training will be different for each desired outcome. You probably already know that the most effective workouts work complementary body parts, so rather than doing biceps and triceps on the same day, which can exhaust one muscle before you have worked the other, a good combination is chest and tricep workouts on the same day, and then back and biceps on another day. That can help you fully engage each muscle group and work to fatigue in a productive way. Building Mass In Your Triceps If you are looking to build mass, the best triceps exercises will be workouts that use the heaviest weights you can manage and perform the most difficult exercises first. The list exercise that will build the greatest amount of mass in the triceps is relatively short: close-grip presses and dips.  You can add variety to dips by using machines, benches or parallel bars, but remember that the heavier the weight the greater the mass achieved. To build mass start with the exercise that is more challenging for you, and choose a weight that will take you to fatigue in about six to eight reps. Also, try mixing up dips in each set, going from machine to free weights, etc. in rotation. This will help keep you mentally sharp and focused, even when you’re working to muscle failure. You can still achieve mass in your triceps by doing other type of triceps exercises, like skullcrushers or rope pulls, but the greatest size gains will be made with these two primary exercises. Achieving Definition In Your Triceps Definition in the triceps can be achieved using a greater variety of exercises. In addition to dips and close-grip presses, reverse presses (also called skullcrushers,) push downs, triceps extension with a rope, and kickbacks with free weights are all good options. Definition exercises for triceps are generally performed using a lighter weight with higher reps. If working toward a goal of definition, pay close attention to form. Using a weight that is too heavy can engage other muscles to assist. The best definition comes from isolating […]

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Weighted Ab Exercises

Using weights to work your abs can take your six pack to a new dimension. Let’s face it, there are only so many crunches and bicycles you can do to build strength and definition, but throw in some iron to your ab exercises and you’ll transform both your workout and your mindset. If you have a set of kettlebells handy, grab one and get started. And remember, you don’t need a ton of weight to see immediate results. Low weights – as little and 5 to 20 pounds – can help you sculpt an amazing set of chiseled abdominal muscles. Here are 3 of the best weighted ab routines that you can incorporate into your workout. Turkish Get Ups This is the mother ship of weighted abdominal exercises. In fact, it’s really a full body exercise, but the core plays a key role, so it qualifies as an abdominal workout. Form is the key to Turkish Get Ups, so start with a lighter weight than you may want to make sure you’re optimizing form. As your core gets stronger you can increase the weight without sacrificing form. Lying on the floor with a kettlebell at shoulder level, extend the leg opposite the side with the kettlebell. Bend the knee of the working side, and lift the bell weight so your arm is fully extended, perpendicular to the floor. Your opposite arm is extended on the floor at a 45 degree angle.  Roll up on to the elbow of the extended arm, then place your hand on the floor. Using the foot on the working side, engage your core and press up to standing with the kettlebell extended fully above our head. Take a deep breath, exhale, and then lower back to your starting supine position on the floor.  All movement radiates from your abdominals. Your legs and arms are just supporting the weight. Complete 3 sets of 5 reps on each side. Pro tip: If your form is sloppy or you are feeling wobbly, start with no weights and really concentrate on your form. Gradually add weights as your strength and stability improves. Do these in front of a mirror so you can see where you might be coming up short in the form department. Plank Rows Plank rows with kettlebells are like plans on steroids. The trick to these – and to planking in general – is to make sure your abdominals are fully engaged and that you’re not just hanging out in your joints. As with Turkish Get Ups, start with a slightly lower weight than you think you can lift, because again, form is important. With 2 kettlebells, one at each shoulder, come into plank position. Before you do anything position yourself so that you are on your toes with your heels lifted, about 10 to 12 inches between your feet. The wider the stance of your feet, the easier this exercise is. Make sure your wrists are directly under your shoulders.  Now engage your abs and tuck your […]

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ct fletcher penitentiary workout

Try the CT Fletcher Penitentiary Workout Keeps Your Arms Buffed

Prison workouts are famous for getting you positively ripped in a short amount of time. Luckily, you don’t have to experience life behind bars to enjoy the benefits of these workouts. Thanks to the CT Fletcher penitentiary workout, you can quickly be on your way to developing gargantuan arms. Just like the Superman from Compton himself. Through his arms training workout, CT shows that with enough sweat, pain and swearing, anyone can make their arms absolutely ripped. The CT Fletcher penitentiary workout is most definitely hardcore, intense and not for the faint of heart. However, it guarantees to provide the results you’re after. If you’re looking to get big, buff arms, all you need to do is follow the steps listed below. Then, enjoy the benefits of a true jailhouse workout routine. What to Know Before the Workout CT Fletcher is famous for his f*ck average training approach. It basically means that you need to prepare to push yourself to the limits to become the best. This attitude influences the way that he designs his workouts. Therefore, you need to prepare to put your biceps and triceps through excruciating pain by pushing yourself to the limit. There is no such thing as a set amount of reps with most of CT’s workouts. Instead, the CT Fletcher penitentiary workout all about doing as many reps of each exercise as you can until you can’t possibly do any more. CT also doesn’t believe in stopping to take a res. You’re meant to move straight onto the next exercise as soon as your workout partner finishes their reps. 9 CT Fletcher Penitentiary Workout Exercises to Torture Your Muscles Through a series of nine intense and excruciating arm exercises, the penitentiary workout guarantees to leave your muscles burning and in pure agony. However, the results will be well worth it in the end. Each exercise is specially chosen to give your biceps and triceps the ultimate workout. So, it will eventually result in truly massive arms. 1. Triceps Cable Push-Downs Before getting into the real heavy lifting, you’ll start off by doing a 200-rep warm-up. Begin with 100 triceps extensions. You’re meant to do 10 sets of 10 reps each with your workout partner arbitrarily choosing a different weight for each set to help keep you on your toes. 2. Standing Biceps Cable Curls After 10 sets of triceps extensions, the warm-up continues with an additional 100 cable curls in 10-rep sets. Again, your workout partner should change up the weights in between each set. This is to ensure you don’t try to go easy on yourself. 3. One-Arm Dumbbell Preacher Curls Now that your muscles are warmed up, the real workout starts with one-arm preacher curls. Designed to fully isolate your biceps, these dumbbell preacher curls will quickly make your muscles start to scream. However, the key is not to quit at the first sign of pain. Instead, push through it by doing as many reps as you possibly can before finally switch to […]

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before the chest workout

How the CT Fletcher Chest Workout Routine Works

CT Fletcher is one of the power lifters with huge chests, and we can take some tips from him. Having competed against some of the strongest power lifters, we can consider his advice and routines valid. The CT Fletcher chest workout routine involves a few exercises you just can’t miss. All power lifters have massive chests. They build their chests by religiously sticking to exercise routines that have been proven to work. CT Fletcher is certainly one of them. But let’s see what this routine has to offer! What the CT Fletcher Chest Workout Routine Actually Means 1. The 400 Set Challenge This involves 400 reps of the Barbell Bench Press workout. Before you start this exercise, you need to rake a barbell with a third of your one rep maximum. Lie on the bench and clutch the barbell at shoulder width. With fully extended arms, lift the bar and position it over your chest. Then, lower it slowly to your chest as you inhale. Raise the bar back to the starting position as your exhale. Do 20 sets, each with 20 reps. 2. Incline Dumbbell Press For this CT Fletcher chest workout routine, you will need to grab two dumbbells over your things and lie back on an inclined bench. Lift the dumbbells with your thighs and hold them at shoulder width. Your palms should not face your body in the starting position. Push the dumbbells up as you breathe out. Pause for a second once you reach the top, then lower the dumbbells slowly. It is advisable to spend more time lowering the dumbbells than in raising them. Do three sets of 5 reps each. 3. 3 Position Chin Ups In the CT Fletcher chest workout routine, you have to perform chin up exercises in three positions. These are wide grip, normal grip, and close grip. They should be performed with the underhand grip. When performing these workouts, keep your elbows tucked to your sides. Raise your body till the middle of your chest is at the same level as the bar. Then, at the final position, your elbows should be at your side. You can then lower yourself until your arms hand straight from the bar. Alter the spacing between your arms to the three different positions. Perform 30 reps in total; 10 at each position. 4. Incline Bench Cable Fly This CT Fletcher chest workout routine will need you to set the pulleys at the lowest level from your torso. Then you can place an incline bench between the two pulleys and grab a pulley in each hand. Lie on the bench and bring your hand together in front of your face. Lower your arms out at both sides. Breathe in and bend your elbows slightly as you do this. Exhale as you lower the weights through the same path. Repeat this 12 times in each set. You should perform 5 sets for optimum results. To Workout CT Fletcher is a legend in the body building […]

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an illustration of the way a pre workout tingle works

Pre Workout Tingle – Why It Happens and How

Have you ever had an itchy and burning sensation after taking a supplement before heading to the gym? If so, you have likely experienced something known as a pre workout tingle. This condition is typically completely harmless and occurs as a result of several popular ingredients in mens workout supplements. This article is going to explain what tingles are and how they typically progress. It will also offer tips for reducing the occurrence of tingles as well. 5 Reasons Why Pre Workout Tingle Occurs Pre workout tingles occur for a large variety of reasons. A common culprit is the stimulants that are included in many different workout supplements for men. This section is going to explore the top five reasons why workout tingles occur. #1. Caffeine Effect The most common stimulant you will find in virtually any workout supplement that advertises improved fat burning is caffeine anhydrous. This ingredient will cause your pulse to increase and can create a throbbing sensation for those who are sensitive to its effects. The typical pre workout dosage contains around 200-250 mg of caffeine per serving. It is one of the most common causes of pre workout tingle. #2. Guarana Extract Result Another common ingredient that causes pre workout tingle is guarana extract. It is another stimulant that contains naturally occurring caffeine. Where it differs from caffeine anhydrous is that the caffeine is released more slowly. If you experience a tingle long after your workout has ended, guarana extract is likely the reason. #3. Beta Alanine Effect Beta Alanine is a naturally occurring beta amino acid in your body and is crucial in the synthesis of carnosine. This is why it is a very popular product in a wide range of workout supplements for men. As such, it is also one of the most common reasons you may experience a pre workout tingle. Most people do not really understand the exact mechanism well. Researchers believe that it has to do with the firing of nerve endings shortly after one ingests the supplement. What we know for sure is that typical histamines like Benadryl do not provide relief. #4. Niacin Result One of the more common symptoms associated with pre workout tingle is increased facial flushing. The likely culprit behind this is niacin based on a well-documented study. This particular side effect can prove to be particularly problematic for those with sensitive skin like rosacea. On the plus side, niacin induced flushing typically gets better with continued use as your body acclimates to your supplement. #5. Vasodilation Certain ingredients in many popular supplements like L-arginine function as something known as vasodilators. These ingredients cause your blood vessels to expand and increase the blood flow to your extremities. This does have many beneficial effects for things like muscle recovery and nutrient distribution. However, the dilation of your blood vessels is another leading cause of pre workout tingle. How Does Pre Workout Tingle Develop & Manifests? There are many symptoms associated with pre workout tingle. However, it typically […]

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