Are you happy with your triceps development? Of course not. That’s a silly question. No bodybuilder is ever completely happy with his arm development. Even the great Phil Heath and Ronnie Coleman, owners of the four best arms in the history of bodybuilding, still train their arms regularly and are never satisfied with them. After checking out the routines of the pros, we narrowed it down to eight primary triceps movements that were most popular for mass. Let’s check them out! Close-grip bench press Complete them after your regular benching on chest day as a transition to your triceps training. Skullcrushers These are probably the best overall movement for adding mass. Wear gloves and use a spotter for safety. Go heavy, but ensure you can always control the weight. Overhead extensions with a heavy dumbbell Be sure to ...

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When one talks of great backs in the history of bodybuilding, Lee Haney and Victor Martinez come to mind as two of the best. Both men were blessed with wonderful genetics and trained very hard, but they trained very intelligently as well. They both attested to the importance of using chin-ups, or wide-grip pull-ups, in their back routine. They knew this movement worked like none other, and the results that they saw were undeniable, and in the case of Lee Haney, still discussed decades later. Chin-ups, or wide grip pull-ups, are essential because they stimulate the body in a way that no machine can emulate. It is man against gravity, and man must win. Every possible stabilizer in the upper body comes into play, and the abdominals and arms get a heck of a workout as ...

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Walk into any gym in America and find a guy completing his leg day workout. Chances are, he’ll be completing his workout in the same manner each time. He’ll begin with 5 minutes of walking on the treadmill. He’ll stop by the water fountain for a quick drink, and then he’ll immediately head to the squat rack to begin lifting heavy. He may feel he’s hitting the front thighs while they’re at their strongest, and he’s right. But if his goal is to be a bodybuilder, and not a powerlifter, he may be sabotaging his own progress. Let’s examine why. The squat is a compound movement which involves many muscle group besides the quadriceps. The hamstrings, glutes, hips, calves, and back all contribute to this movement. This makes it a great movement for overall growth. ...

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Maybe you just got your clock cleaned at a show by a guy with sensational hamstrings. Maybe you just saw a picture of Tom Prince in his competitive heyday, with hanging hamstrings that looked bigger and thicker than your thighs even look. Maybe your own thighs have been showing marked improvement, but your hamstrings just look the same as they always have. And maybe you’ve just come to the realization that a set of thick, powerful, bulging hamstrings is something you want – and something you will no longer be denied. Whatever your reasoning, you’ve come to the right place. Let’s examine a few techniques to help make those hammies the best they can be! Stiff-Legged Deadlifts This movement is often overlooked for hamstring training. Many bodybuilders use them for deadlifts, as they are great for building ...

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We all know how exciting it is to train back in a state-of-the-art facility. The machines are clean, and they are aplenty. The dumbbells are pre-sized, and placed on neat racks. The cable movements have a wide variety of grips. The free weight area is filled with racks, weights, and even those nifty little devices that allow you to load the weight for deadlifts just an inch off the floor. Ah yes, the feeling of training back in a top notch gym. Nothing beats it! Unfortunately, we don’t always have a nice gym at our disposal. Maybe you just moved to a new area and haven’t discovered a gym in your area. Maybe the economy has hit you hard, and joining a gym at the movement isn’t in your budget. Maybe a time ...

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Many consider bodybuilding to be an art of illusion. This isn’t necessarily a sport where the biggest man always wins. The winner is more often the man that looks like he’s the biggest, at the same time displaying excellent conditioning as well as presentation. In many competitions, the most filled out middleweight will win the show, while the less defined heavyweight competitor must settle for less points. The V-taper is one of the most desirable illusions that bodybuilders want to present while on stage. Having the V-taper illusion will consist of the waist appearing very narrow and the shoulders appearing as wide as possible. The entire upper body will have a ‘V’ shape to it. A convincing V-taper appearance will make the physique look more athletic, this look will also make the chest and thighs appear to be more muscular. The ...

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People are pretty good at seeing through little white lies told in conversation. You know when somebody is blowing smoke, as it’s not hard to read their body language or see simple holes in the logic they’re trying to sell you. If your training partner tells you that he squats 1000 and weighs 175, you’re probably going to know he’s lying. However, if one of the biggest guys in the gym tells you that reverse-grip underhanded super-slow wrist curls (or some other silly exercise) is the secret to his mass, you’ll at least consider what he’s saying to be a possibility. Initially, the details will be so complex you may not understand it. Then, you’ll probably want to believe him because, well, he is the biggest guy in the gym. Then, one of his friends may ...

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Every since you began lifting weights, you’ve probably heard the same thing over and over. You should always start leg day with squats. It’s the compound movement most responsible for thigh (and overall physique) growth, and you should always complete this movement when you’re at your freshest. This is true most of the time, but it does seem to neglect the fact that our bodies respond best to new and unique challenges that we have not seen before. The muscles in your body are highly adaptable. They only grow enough to meet the demands you place upon them. In addition, they adapt to similar workloads very easily. If you’ve been starting your leg day with squats for the last 4 years, there’s a good chance they’re not growing much as a result anymore. It ...

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There is very likely a machine in your gym that you’ve never tried. It’s usually sitting unoccupied, or perhaps being filled by a middle-aged soccer mom. It has two settings, and can be used quite painfully to add leg definition and mass. Using it feels and often looks awkward, and you will struggle with only a little bit of weight. It’s called the leg abductor/adductor machine. And you should be using it. The machine allows you to sit and place your legs inside two braces. You then have the option of pressing out, or pulling your extended legs in. This trains various parts of the inner thighs, hips, glutes, and the cross-striation muscles which support basic leg functions. It’s often awkward to use, as it involves spreading and closing your legs in a most ...

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Bodybuilders can usually be found staring down food labels while standing in the aisle at the grocery store struggling with the decision of whether to buy white rice or brown rice. This is a decision that confuses many people. Bodybuilders need to understand the difference between the two types of rice, and then they can use this information to make smart dietary decisions. These are the differences between brown and white rice. Digestion Unlike white rice, brown rice contains fiber. Dietary fiber is something that will be removed during processing. Brown rice can assist in the digestion of many other foods and will leave the diner healthier for the long haul, as long as the rice is eaten consistently over a long period of time. This is a health benefit that may be one of the major factors when making a decision ...

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