The Triple Shot is a training technique which allows the bodybuilder to stimulate each muscle group from the three most important angles. It’s not a super-set, which is designed for fast blood loading. And it’s not a giant set, designed for complete muscle annihilation. Rather, the Triple Shot is a technique designed to isolate the three largest parts of a muscle group, then delivering the three most effective movements for hitting these areas. The goal, of course, is the most possible muscle group stimulation leading to growth. Let’s check out routines for some of your muscle groups. Chest Flat bench press, immediately followed by incline dumbbell flyes, immediately followed by decline bench press. Keep the weight heavy enough to challenge you for 6 to 10 repetitions on all sets. Back Deadlifts, immediately followed by lat pulldowns, ...

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Remember seeing Mike Tyson step into the boxing ring at the peak of his fighting glory? They man was probably the scariest person on earth. Opponents knew his speed and punching power were probably going to leave them sprawled on the mat within 60 or 90 seconds. Many of their last thoughts before waking up to see Iron Mike standing in the victory pose included “wow, this man has one thick neck!” Mike Tyson had a neck like a bull in his fighting days. The man was thick, plain and simple, with a neck that was as thick and well-developed as is humanly possible. This is something that can be appreciated by bodybuilders seeking to achieve this condition for their entire body. You would benefit yourself tremendously to step onto the bodybuilding stage with ...

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Back in the day, bodybuilders kept it simple. They trained hard, and they trained heavy. They didn’t have dozens of variations of machines, allowing them to torch muscle groups from hundreds of angles using cables and other attachments. They had barbells, plates, and not much else. Yet, despite this lack of technological innovation, they managed to build some seriously well-developed physiques. We’ll be training old school today, using a minimal amount of sets to completely scorch two major muscle groups (back and shoulders) in very heavy and brutal fashion. We’ll be combining back and shoulder day into one ‘super’ day in which you will only need one station and one set of equipment - the squat rack, a barbell, and a pile of plates. Reserve this corner of the gym for about 45 minutes ...

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MMA (mixed martial arts) fighting is extremely popular these days. Fight revenues from television pay-per-view are through the roof, and it seems MMA-style gyms are popping up all over the country. Many athletes from the fields of wrestling, football, and yes, even bodybuilding, and throwing their hats into the MMA ring. Professional bodybuilder Chris Cook moved from a mediocre rookie year in the IFBB to more success in the amateur MMA ranks, where is currently a rising star. If you are a bodybuilder looking into MMA training, or an MMA fighter looking to bring up your strength and power, you are in the right place. Here is a sample weightlifting routine for MMA fighters. Chest & Triceps Flat bench press 6 sets of 8 to 12 repetitions Incline DB Press 4 sets of 10 to 12 repetitions Flat DB ...

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Shoulders are very important for the body as they help in keeping balance and stability when walking as well as assisting in any kind of lifting. This is why they must be worked out regularly to make them fit and stable. Without proper workout of the shoulder, the training is usually not complete. You cannot have strong and bulk chest muscles without a strong shoulder to support them. It is therefore good for a body builder to make your body building program well balanced for a healthy body. Many types of routines are used for the shoulders but some do no work, the whole process however depends on individual body builders. You can start by selecting a weight that allows you to complete full 10 to 12 reps of the well structured side lateral raise. This must however be done only when ...

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Without a doubt, the bench press is one of the most effective and efficient exercises for building up the muscles of the chest, shoulders and triceps. Most bodybuilders’ first foray into the gym involves lying down on the bench press to test their one-rep maximum, and doesn’t end until decades later when their bodies have decided they just can’t move the weight anymore. In between sits thousands of bench press sessions, each working to add upon the strength and muscle mass attained and maintained in the last training session. The bench press is a power movement which leads to results – but it can also lead to injury. Common bench pressing injuries include pectoral tears, ruptured biceps tendons, and rotator cuff damage. Biceps ruptures and pectoral tears can usually be avoided through the use of proper ...

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Every muscle group in the body connects to another muscle group by virtue of location and tendon placement. They all work together to form a unique network of muscles, unified in the single purpose of completing tasks we ask of it. When we attempt a simple lift, such as the bench press for example, hundreds of small muscle groups and thousands of fibers are called into play. The simple act of benching 135 pounds for a single rep requires contributions (in terms of contraction and the exertion of force) from the pectorals, three heads of the deltoids, triceps, forearms, and back muscles to a lesser extent. Additionally, we may even exert some force all the way down to our calves as we use our entire body to help move the weight, as is the case in some ...

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Q:   Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches? A:   It's really personal preference and I recommend doing at least two of those because you hit different areas of the chest and shoulder and triceps. Dips with a plate on your belly, with hands on one bench and heels on another, really works the triceps alone, whereas Roman chair (depending upon whether you face the wall or face out) will work shoulders - at least - if not upper chest (facing inward) much more. Dips on a machine are certainly safest in terms of avoiding injuries. Remember, you greatly compromise your shoulders doing dips both other ways so you must be careful. I recommend dips highly, however, I think you really need a lesson on proper form from ...

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Let's face it most people do not have the slightest clue on how to work the shoulder muscles. This is due to the fact that unlike the arm training, shoulder training is a bit complicated. When working the shoulders the most common injury that body builders sustain occurs on the rotator cuffs. Basically this occurs due to vast volume of pressing i.e. bench press, incline press, overhead press to name but a few, and very little volume of work for the opposing muscles on the upper back. To prevent such type of injury you begin first and foremost by trying to balance the training of your upper body. Thus for each set of pressing you undertake you should couple this with a set of rowing so as to balance the muscles of the shoulder girdle. This methodology will provide dual benefits in that ...

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Q:  Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches? A: It's really personal preference and I recommend doing at least two of those because you hit different areas of the chest and shoulder and triceps. Dips with a plate on your belly, with hands on one bench and heels on another, really works the triceps alone, whereas Roman chair (depending upon whether you face the wall or face out) will work shoulders - at least - if not upper chest (facing inward) much more. Dips on a machine are certainly safest in terms of avoiding injuries. Remember, you greatly compromise your shoulders doing dips both other ways so you must be careful. I recommend dips highly, however, I think you really need a lesson on ...

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