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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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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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