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Big biceps are always going to be noteworthy, but mighty triceps will display your hard work in the gym with fully developed and sculpted arms that are few and far between.

Over the years, I’ve seen people neglect certain muscle groups while focusing only on their favorites in regards to weight training and cardio. While the winner of the neglected body parts in most gyms is “legs,” another muscle group that is often overlooked is the triceps brachii. Biceps are great, and they’re definitely a focal point of a well-developed arm, but the triceps are technically a larger muscle group that when trained properly can become one of your best features. 

The triceps consist of three separate heads of the muscle group: the lateral head, the medial head, and the long head. I have a specific approach to my training method, so I will discuss how I apply it to my triceps workouts. My monthly workout regimens progress from a 30s Week, (30 repetitions on all exercises), to a Superset Week, to a Drop Set Week, and finally to a Heavy Week. The first two weeks of the month are generally lighter in weight and higher in reps, so in those weeks I focus on triceps exercises that can be considered shaping exercises. These exercises primarily develop the lateral head of the triceps. The final two weeks of each month are generally heavier in weight and lower in repetitions. In these two weeks, my focus is primarily on the medial and long heads of the triceps.

Here are some of the exercises, sets, and repetitions as they apply to the lateral head of the triceps:

30s WEEK

Cable Rope Extension: 2 sets x 30 repetitions

Cable Push-Down: 2 sets x 30 repetitions

Cable Pull-Down: 2 sets x 30 repetitions

Overhead Rope Extension: 2 sets x 30 repetitions

Dumbbell Kick-Back: 2 sets x 30 repetitions

Single-Arm Cable Pull-Down: 2 sets x 30 repetitions

Close-Grip Push-Up: 2 sets x 30 repetitions

Dips: 2 sets x 30 repetitions

 

 

 

triceps rope pushdown

 

 

Standing Tricep Dumbbell Kickback

 

SUPERSET WEEK (Example: Superset triceps and biceps)

Overhead Triceps Rope Extension x 15 reps and Preacher Curl Machine x 15 reps

(2 consecutive rounds)

Close-Grip Barbell Press x 15 reps and Barbell Curls x 15 reps

(2 consecutive rounds)

Cable Push-Downs x 15 reps and Alternating Dumbbell Curls x 15 reps

(2 consecutive rounds)

Cable Rope Extension x 15 reps and Biceps Cable Curls, (E-Z Bar Attachment), x 15 reps

(2 consecutive rounds)

Cable Pull-Downs x 15 reps and Single-Arm Biceps Cable Curls x 15 reps

(2 consecutive rounds)

Dumbbell Kick-Backs x 15 reps and Concentration Curls x 15 reps

(2 consecutive rounds)

Bench Dips x 15 reps and Seated Preacher Machine x 15 reps

(2 consecutive rounds)

Single-Arm Cable Pull Downs x 15 reps and Alternating Dumbbell Curls x 15 reps

(2 consecutive rounds)

Close-Grip Push-Ups x 15 reps and Concentration Curls x 15 reps

(2 consecutive rounds)

Here are some of the exercises, sets, and repetitions as they apply to the medial head and the long head of the triceps:

DROP SET WEEK

Overhead Single-Arm Dumbbell Extension: 2 sets x Little-Middle-Full Pulses x 7

Barbell Skull-Crusher: 2 sets x Little-Middle-Full Pulses x 7

Seated Overhead Double-Arm Dumbbell Extension: 2 sets x Little-Middle-Full Pulses x 7

Dumbbell Skull-Crusher: 2 sets x Little-Middle-Full Pulses x 7

Seated Single-Arm Dumbbell Extension: 2 sets x Little-Middle-Full Pulses x 7

Triceps Extension Machine – Example: 2 sets x 7 reps with 100 pounds, 7 reps with 90 pounds, 7 reps with 80 pounds

Barbell Skull-Crusher: 2 sets x 7 reps with 100 pounds, 7 with 90 pounds, 7 with 80 pounds

Overhead Single-Arm Dumbbell Extension – Example: 2 sets x 7 reps with 40 pound dumbbell, 7 reps with 30 pounds, 7 reps with 20 pounds

HEAVY WEEK

Skull-Crushers With E-Z Curl Bar: 2 sets x 6 reps

Weighted Dips: 2 sets x 6 reps

Close-Grip Bench Press: 2 sets x 6 reps

Barbell Skull-Crushers: 2 sets x 6 reps

Double-Arm Overhead Dumbbell Extension: 2 sets x 6 reps

Single-Arm Overhead Dumbbell Extension: 2 sets x 6 reps

Dumbbell Skull-Crushers: 2 sets x 6 reps

Overhead Rope Cable Extension: 2 sets x 6 reps

Always squeeze the triceps to the extension point and be sure not to perform the motion violently with poor form. Think through each repetition as the triceps extends. Feel the repetition as the blood collects in the muscle. In every exercise, be certain that you are giving the muscle the proper stretching point and the proper extension point. Building strong triceps will also complement your strength in pectoral and deltoid workouts. Enjoy the RESULTS of training the triceps brachii to their fullest potential. Big biceps are always going to be noteworthy, but mighty triceps will display your hard work in the gym with fully developed and sculpted arms that are few and far between.

The post Want Big Arms? Build Mighty Triceps appeared first on FitnessRX for Men.

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By: John M. DiFazio II
Title: Want Big Arms? Build Mighty Triceps
Sourced From: www.fitnessrxformen.com/training/want-big-arms-build-mighty-triceps/
Published Date: Mon, 02 Aug 2021 19:03:14 +0000

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Mens Health

The Case for Competing as You Age

Published

5 days ago

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May 31, 2023

By

495741972 screen shot 2022 09 01 at 2 33 50 pm 2

By Marc Lobliner

CMO Tigerfitness.com

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

As you can see on “Ronline” and as many of you may know, yours truly competed in this year’s New York Pro. My prep for the Chicago Pro and Tampa Pro were cut short last year by skin cancer and a minor bout of rhabdo. As I look back, my cancer-removal surgery wasn’t recovered enough to compete in the Tampa Pro, so it was a blessing that I didn’t.

After the Tampa Pro drop, I told the world I would not compete again. I felt like a failure, like I wasn’t meant to stand onstage next to these amazing pros. I felt like God was sending me a message.

I misinterpreted what God was telling me.

The Bible is full of tests from God. As I thought it over, this was a test. I was blessed to earn an IFBB Pro Card and the thing about IFBB Pro Card is that they don’t mean a damn thing if you don’t use them. Cancer changed my entire outlook on life, and this was my second round with it. My mindset is different, and I cherish every moment I get to reside on this earth.

But still, with multiple businesses, three kids, a wife, and hundreds of kids I coach daily at Legacy at Carbon … what is the point?

Competing as you age is all about mindset. If you don’t use it, you lose it, and that savage beast that helped YOU build your career, buy a house and be a kick-ass father will soon shrink down to a kitten just getting by. Challenging yourself develops a mindset and makes you uncomfortable. Some simulate this “suck” by taking ice baths, fasting, or simply training hard.

I do all of this, and it’s not enough.

I need to go head-to-head with someone. I need to CHALLENGE greatness and win or lose, I want to fight. This is why I loved boxing – you have two big-ass men trying to beat the hell out of one another. This is primal and men need primal sh*t. Men have become weak in this modern, EASY day in age and in my opinion, part of it is because of the convenience society. We don’t even get out of our cars to get our b*tch-ass lattes from Starbucks, we use the drive-thru! To balance this out, we must fight, and we must compete!

And beyond this, I want my kids to know that if you set goals and work for them, you might not win, but you will kick ass. I want my kids to know that their father is a badass, a hard worker, and a COMPETITOR!

All this needs to have an asterisk that we MUST preserve our health. Bodybuilding is an enhanced sport, and all of this means nothing if you’re dead. Keep your goals in perspective, get your blood work done and LISTEN TO THE RESULTS AND ADJUST every 6-12 months or even more often and supplement wisely. I recommend Ambrosia Nektar, Nattokinase (4,000-8,000 FUs per day) to keep things in check – WE STRESS THE HELL OUT OF OUR BODIES! Heart health and organ health are numero uno! No use looking dry and hard if the reason is rigor mortis.

495741972 screen shot 2022 09 01 at 2 33 50 pm 2 1

WE SHOULD ALL COMPETE IN SOMETHING NO MATTER WHAT THE AGE!

Adult softball, basketball, pickleball … get off your ass and COMPETE! Here are some reasons why!

1. Health benefits: Participating in sports or fitness competitions can improve your overall health and well-being, regardless of your age. Exercise can help lower your risk of chronic diseases, increase your strength and flexibility, and improve your mental health. By having a constant competition or GOAL at the end of the rainbow, you will be exercising for a purpose and not just because of habit and obligation. Training in turn will be more fun, harder and with a purpose!

2. Personal growth: Competing can challenge you to push past your limits and achieve goals you may not have thought possible. It can also give you a sense of accomplishment and pride, which can boost your confidence and self-esteem. Mental health is everything and this will make you a better employee, better father and husband and better MAN!

3. Role model: By competing at an older age, you can serve as a role model for younger generations and inspire them to stay active and pursue their passions. This is the MAIN REASON that I compete, to set an example for my kids and the kids that I coach.

4. Experience: As an older competitor, you likely have more life and competition experience than younger competitors, which can give you an edge in terms of strategy and mental toughness. While they might have a couple of steps on you, you can compensate for this by outsmarting them.

5. Community: Participating in competitions can introduce you to new people and help you build a sense of community with others who share your interests and passions. All my friends are from work or bodybuilding, and the IFBB Pro community is one like no other.

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

https://www.tigerfitness.com/

Instagram @tigerfitness

Instagram @marclobliner

Twitter @MarcLobliner

YouTube: Tiger Fitness

The post The Case for Competing as You Age appeared first on FitnessRX for Men.

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By: Team FitRx
Title: The Case for Competing as You Age
Sourced From: www.fitnessrxformen.com/interviews/the-case-for-competing-as-you-age/
Published Date: Wed, 31 May 2023 12:38:16 +0000

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https://mansbrand.com/power-smith-machine-dual-system-upper/

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Mens Health

POWER SMITH MACHINE DUAL SYSTEM UPPER

Published

5 days ago

on

May 31, 2023

By

Screen Shot 2023 05 31 at 8.26.17 AM
FREE-WEIGHT

HIGH PERFORMANCE

MULTIPLE WORKOUT MACHINE: FROM INCLINED BENCH PRESS TO SHOULDER PRESS

The Panatta Power Smith Dual System Upper is an innovative machine made to perform thrust movements of the upper limbs, with independent load and along a particular convergent trajectory that amplifies the range of motion if compared to the traditional Smith Machine for an efficient work and ensuring total safety. The inclination adjustment of the backrest allows thrusting on different movement levels, switching the main focus from high pectorals to delts and trapezius. The height and depth adjustment of the seat and the wide range of the thrust units allow the correct use to users of all sizes and features, while the footrests give stability by enabling the person to have the correct lower back posture when performing the exercise and avoiding forward slippage of the pelvis. Safety is ensured by the hooks on the push carriages, which can be engaged and disengaged with a simple twist of the wrist, allowing them to easily position at different heights even if the set or repetition cannot be completed.

The Power Smith Dual System Upper creates different movements depending on inclination level of the backrest, going from a minimum of 40° to a maximum of 80° with steps of 5° for a total of nine different angles.

• LOWER POSITION (Bench Incline 40°):

Creates a thrust movement on an inclined bench, with a flexion/adduction of the shoulder and simultaneous extension of the elbow; the clavicular portion of the pectoralis major (high chest), the anterior portion of the deltoid and the triceps are mainly activated.

• UPPER POSITION (Bench Incline 80°):

Creates the overhead extension movement like the classic slow forward, with an abduction of the shoulder and simultaneous extension of the elbow involving the deltoid (mainly the anterior and lateral bundle), the upper trapezius and the triceps.

For all the other inclination angles, muscle activation will gradually shift from the high chest to the deltoids and trapezius as the bench inclination increases.

DISCOVER MORE

www.panattasport.com

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The post POWER SMITH MACHINE DUAL SYSTEM UPPER appeared first on FitnessRX for Men.

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By: Team FitRx
Title: POWER SMITH MACHINE DUAL SYSTEM UPPER
Sourced From: www.fitnessrxformen.com/training/power-smith-machine-dual-system-upper/
Published Date: Wed, 31 May 2023 13:55:07 +0000

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https://mansbrand.com/cognisport/

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Mens Health

CogniSport®

Published

2 weeks ago

on

May 24, 2023

By

495713365 hi tech cognisport 60ct bottle 768x1024 1

By Bryan Hildebrand

Senior Editor, Hi-Tech Pharmaceuticals

CogniSport® is a unique combination of botanical extracts and nutrients that support cognitive function, mental focus, and overall visual health. The ingredients in CogniSport® are well studied and have been found to provide tremendous benefits, including support for concentration, motivation, mental focus, and reaction time. In addition, CogniSport® can enhance mood and well-being as well as lower cortisol levels to reduce the effects of stress. There are also several ingredients found in CogniSport® not found in any other focus or electronic gaming product.

With the addition of Visual® 2020 to the formula, CogniSport® provides support for optimal visual performance by supporting the ability of the eyes to filter high-energy blue light – from laptops, cell phones, and other blue-light sources. Visual® 2020 also supports visual function under bright light conditions such as the basketball court, gym, football field and other outdoor pursuits.

The alkaloid profile in Thermo-Rx® is unmatched by any other Senegalia species due to its phenylethylamine content, as well as numerous other alkaloids and amines. Phenylethylamine is a sympathomimetic amine found in the leaves of Senegalia Berlandieri. Phenylethylamine also naturally occurs in chocolate, and is responsible for its effects on mood, appetite, and sense of well-being. Researchers believe that Phenylethylamine may be the cleanest stimulant ever studied. Its ability to stimulate the central nervous system without causing a nervous feeling or the “jitters” is remarkable. Phenylethylamine acts on alpha-receptors in the brain, as do norepinephrine and ephedrine. It is also believed by chemists and scientists in the industry to cause the release of dopamine in the pleasure-sensing areas of the brain.

While the idea of providing concentration may seem potentially foreign to bodybuilders and fitness athletes, nothing could be further from the truth. Winding down a day’s training and you still have a few exercises left. Plus, cardio. Plus, the drive home. Plus, dinner for the kids. The energy from pre-workout products have proven they can only take you so far. The clean, long-lasting focal energy found in CogniSport® provides a much longer source of energy and motivation to power even the hardest working athletes, moms and dads through the remainder of their day without that dreaded jitters and impending neurological crash associated with so many high-caffeine pre-workouts and weight-loss products that many use for energy in the gym.

The researched ingredients in CogniSport® have been found to provide huge benefits, including support for concentration, motivation, mental focus, and reaction time. The other side of this is the mood-enhancing properties it exhibits. Gamers, athletes, and students who have used it say it provides reductions in stress and an overall sense of well-being. There are also several ingredients found in CogniSport® not found in any other focus or electronic gaming product!

• Maintain a Mental Edge With High Demand, Rapid Sequencing

• Supports Mental Agility in Fast-Paced Sports

• Improve Reaction Times in Rapid Movement Environments

• Helps Reduce Stress in Physical Situations

The researched ingredients in CogniSport® have been found to provide huge benefits, including support for concentration, motivation, mental focus, and reaction time.

For more information, visit hitechpharma.com/products/cognisport

495713365 hi tech cognisport 60ct bottle 768x1024 2

The post CogniSport® appeared first on FitnessRX for Men.

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By: Team FitRx
Title: CogniSport®
Sourced From: www.fitnessrxformen.com/nutrition/supplements/cognisport/
Published Date: Wed, 24 May 2023 17:16:53 +0000

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