For as many bodybuilders as there are in the world, there's probably a split for each one. That means literally hundreds of combinations of splits that can lead you down the path to mass building or fat leaning success. There are 3 day splits, 4 day splits, 5, 6 and 7 day splits, and everything in between. We're going to list quite a few splits and examine how exercise combinations can affect outcome. Here is an array of 3 days splits. Look them over and then we'll tell you why we like 'em or not: SPLIT #1 Mon: Off Tue: Chest + Triceps + Forearms + Abs Wed: Back + Biceps + Traps + Forearms Thurs: Off/cardio Friday: Legs + Delts Sat: Off/cardio Sun: Off Why We Love It: This is a great way to break up the week. First off, we love the weekend off. This allows for ...

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During the last few days before a bodybuilding show, athletes focus all their energies and efforts upon peaking for the upcoming show. Their diet is designed to finalize fat loss and remove all unneeded water from the body. They must get their tans applied for the show. They must perfect their posing. They must arrive in the destination city and prepare all the logistical details. Drug protocols must be minimized and possibly masked for testing. And, most cautiously, they must carb up. We have read hundreds of articles about all of these topics. The last week before a show is the most important of the entire training year and pre-contest. Rarely do we see anything about that very important aspect of preparation which gave us the muscle in the first place: ...

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Every muscle group in the body is actually comprised of millions of muscle cells. They form together to create thousands of muscle fibers. Each exercise you complete for this muscle group requires a different set of these muscle fibers to be used. When training the triceps, for example, you cannot just enter the gym and complete six sets of pressdowns and call it a day. You must hit the group from different angles. Here is an example of a triceps workout which hits the muscle group from every possible angle, stimulating as many muscle fibers as possible. It also employs low-, medium-, and high-repetition ranges to ensure the slow and fast twitch muscle fibers are stimulated. Warm-up: Close-grip pushdowns with moderate weight, 3 sets. Close-grip pressdowns Set 1 - 15 repetitions with light weight (50% of ...

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Q:  Someone told me that I should be doing dips in my triceps and chest program, and I want to start including them, but I have a few questions… Should I lean forward to hit the chest and lean back to hit the triceps, or what? And if I separate chest and triceps, should I do dips for each on the two separate body parts-twice weekly-or just do it once and hope it benefits both without exhausting one? A: I’ll address the first part of your question and then move on from there.  Dips are a great enhancement to any triceps or chest workout. And, depending upon how you do them, they benefit one more than another at any given moment. Still, looking at them in this manner can make you crazy if you try to coordinate doing dips specifically for one or ...

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Q:  I began working out about 4 months ago. Recently, I started finally seeing some appreciable results. My arms are getting tones, my legs are starting to take some real shape, and my overall symmetry has improved. I just noticed though that one arm seems more toned than the other. I guess I notice it because it's just in the beginning of my body's alterations. Clearly, my right triceps is bigger than my left. I know it's normal to have one arm more dominant, but this is not my dominant arm. How can I even things out? A: The truth about training, particularly as you say in the beginning of your body's progression toward change, is that things will even up as you go along. But always, you'll have discrepancies in your body's progress and physical circumference and shape of parts of the body opposing ...

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Q:  Okay, so what exercises can I do to bring out the short head of the triceps? Genetically, I have long large heads, but have no short head.  In other words, from the back, they look good, from the side, not so much.  I have to change that but haven’t been able to so far. What should I do? A: As you know, it’s more than just one answer. First off, grip is important for emphasizing the triceps. Keeping the hands in a neutral position will help you stress both heads evenly. Isolation is key. Isolating the lateral head is also important. Do behind the back push downs or reverse overhead extensions.  Changing up grip attachments, the height at which you push, and doing ancillary exercises such as dips can also really help the density of the muscle. Dips are one of ...

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Q:  I’ve been told that dips really help you add girth and help shape the tris. I’m currently doing push downs, skull crushers and kickbacks, but don’t know what else to do. If I want to change the shape of my triceps, what exercises can I do? A: Plenty! It sounds like you got off to a good start, but I do have some suggestions. First, if all you’re doing is these three exercises, you’ll want to expand your workouts a bit. It’s not that you have to do 6 exercises per workout—in fact quite the contrary. You really only want to select about 3 exercises per workout for either bis or tris. However, you want to mix things up and have some kind of plan as to what you do and when. I always say to people that “why” you’re doing something ...

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Q:  I began working out about 4 months ago. Recently, I started finally seeing some appreciable results. My arms are getting tones, my legs are starting to take some real shape, and my overall symmetry has improved. I just noticed though that one arm seems more toned than the other. I guess I notice it because it's just in the beginning of my body's alterations. Clearly, my right triceps is bigger than my left. I know it's normal to have one arm more dominant, but this is not my dominant arm. How can I even things out? A: The truth about training, particularly as you say in the beginning of your body's progression toward change, is that things will even up as you go along. But always, you'll have discrepancies in your body's progress and physical circumference and shape of parts of the ...

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Q:  Someone told me that I should be doing dips in my triceps and chest program, and I want to start including them, but I have a few questions… Should I lean forward to hit the chest and lean back to hit the triceps, or what? And if I separate chest and triceps, should I do dips for each on the two separate body parts-twice weekly-or just do it once and hope it benefits both without exhausting one? A: I’ll address the first part of your question and then move on from there.  Dips are a great enhancement to any triceps or chest workout. And, depending upon how you do them, they benefit one more than another at any given moment. Still, looking at them in this manner can make you crazy if you try to coordinate doing dips specifically for one ...

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Q:  No matter how hard I try I just can’t seem to develop that horseshoe look in my triceps. The outer part is easily visible but the rest of it just ain’t there. What can I do bring out the rest of the muscle? A: The first thing you need to do is understand the anatomy of the muscle and then identify which exercises are best to work specific parts of it. As the name implies, the triceps consist of three heads. The medial and lateral heads originate on the upper-arm bone and attach on the ulna, which is one of the forearm bones. The long head originates on the shoulder blade and travels down the back of the upper-arm bone to attach on the ulna. Clearly, then, full development has to involve a variety of movements that work each of the three ...

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