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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Most new bodybuilders use a split routine in the gym – chest and biceps. That’s it! Over time, as they learn about the importance of full body development, other body parts begin coming into play. Triceps are often overlooked during early training, as most new bodybuilders just consider the arm muscle to be the biceps. However, as we pick up steam and triceps receive more attention, we look for ways to better maximize our triceps training. Here are a few tips for doing so. Warm up – minimally It’s important to use a few sets of light triceps pressdowns to help draw some blood into the upper arms to prepare for the workout at hand – but it’s also important not to go overboard and end up losing some triceps structural integrity by spending 15 minutes stretching and ...

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Arm day has arrived. You might be nursing some soreness from the chest, back, and shoulder days which preceded it. However, this is no time to go soft and sell yourself short with excuses. The time to take it to the next level is now. Check out this heavy and intense arm workout which combines biceps, triceps, and forearm movements to deliver a complete arm pump that will leave you sore for days. Biceps Begin your arm day with a few relaxed repetitions of chin ups, pushups, and forearm rolls to get the blood moving to the arms. Then, 2 to 3 light sets of dumbbell curls should be adequate for warming up the biceps. Standing barbell curls Keep it simple. Four sets of 6 to 12 repetitions with solid form, and a little bit of cheating at the ...

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When most bodybuilding routines call for “dips”, many trainers become confused. There are actually TWO bodybuilding exercises, which are referred to as dips. One movement trains the triceps, the other movement trains the chest AND the triceps. Often, bodybuilders will complete both exercises on chest/triceps day, which further contributes to the confusion. Let’s clear the air right now by analyzing the two similar movements and how they are completed. Chest Dips aka Dips The chest is targeted as the main muscle group, with the triceps receiving secondary stimulation in this movement. Take hold of the parallel bars (dip machine). With your palms facing the ground, slowly lower then raise your body. Try to lean forward in order to target the pectorals (chest muscles). Stay very upright when you do this movement in order to effectively hit ...

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Who on earth doesn’t want the secret in big arms. It is absolutely the dream of a body builder to perfect all ways which can give them bigger arms muscles knowing that they give the body a nice looking shape and further to this, they allow one to wear some short shirts and vests which is a dream come true. Skinny arms come as a result of different factors and preferably the most common cause is taking up wrong workouts. The diet can also be blamed but the main thing to look into is the exercises which are well involved. To get a good start of in training the arms, alternating hammer curl is one great choice you can make for your body building arms training. To perfect it, sit right on the end of a flat bench, and lay the ...

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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” ...

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Everybody wants big arms. Well, almost everybody. In his preparation for the 2008 Mr. Olympia, the owner of the most impressive arms in current professional bodybuilding Phil Heath reportedly trained his arms with less than five sets per week. Since we aren’t all blessed with Mr. Heath’s genetic gifts, we will have to train ours with a variety of techniques and intensity just to reach a small percentage of what he has achieved. Now that you feel better about yourself, let’s get started! End the diet If you’re currently running a caloric deficit to lose body fat, stop it. You cannot grow your arms – or any muscle group – while dieting. You can make them “look” bigger by removing the fat on them and thus bringing out more detail. However, if you are looking to ...

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If you’ve ever seen the Terminator series of movies featuring bodybuilding legend Arnold Schwarzenegger, you have learned one lesson, and learned it well. We cannot trust the machines! They have been sent back in time to destroy civilization, blow things up, and otherwise ruin peoples’ days. In bodybuilding, machines get a bad rap as well. Any time you look over at the machines in your gym, it’s very likely you see some devices being used by less-than-serious lifters, with less-than useful weight. Machines are easier and safer than free weights. The safety issue can be important to those with less training experience or muscle mass, who therefore cannot control the weight like a larger, more experienced bodybuilder. However, the fact that many bodybuilders move to the machines to take it easy, seems to give ...

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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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You may have been in the gym for quite a while now, you might have gone through some intense training already or you might have tried several strategies to bulk up your arms. It is not unusual to find professional body builders who have succeeded in every other area but that of developing their arms. Sometimes it causes disappointments to see that the chest is growing, the legs are superb, the stomach is packed into six figure, but the arms are still severed in growth. This training routine is specifically directed to those bodybuilders who have been in the game for a while and now want to take their arms to the next level. By this, we mean that you want to define your arms further to competitive levels, or you want to grow some more muscle tissues in the arms. This ...

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