Posts Tagged ‘plus’
Welcome to The Gun Show! No, I do not mean the one where you see a lot of Battle Dress Uniform’s or old men with beards down to their chest, looking at a Luger that Rommel had strapped around his ankle. I mean The Gun Show were the armory consists of your GUNS! That’s right, your biceps and your triceps!When you fist started to lift weights, chances are the first exercises you did where:1. Barbell Curls2. Barbell Triceps Extensions. While these are fine exercises, there is much more to building huge guns. Read on and I will tell you how to turn your . 22’s in to . 50 caliber Desert Eagles. 1. Train Compound Movements: I don’t know if I can say anything else that hasn’t already been said about compound movements. They use a ton of muscle and they get you thick and strong. You train your legs and upper body with compound movements, so your arm training should be no different. Also, before we get on a roll here, remember that the triceps account for about 2/3 of all of your upper arm size, so prioritize accordingly. For the biceps I like to use chin ups. When you do curls (barbell or dumbbell) it is a single joint movement. We kick this up a notch when we do chins, especially close grip chins. Action is taking place at the elbow joint (elbow flexion) as well as the shoulder joint (shoulder flexion). Few biceps movements allow this to occur. Also, when doing chins you are using your body weight which is probably more than you could ever curl with a barbell or a dumbbell. Added to that, you can externally load the movement to increase it’s difficulty. For triceps, I have found that close grip 3 or 4 Board presses are excellent strength and mass builders. For big triceps just press and extended and do it heavy!2. PUMP IT UP!: After you blast your biceps and triceps with heavy compound movements, get some blood pumping through the muscles with some basic single joint movement exercises. DB curls, DB hammer curls, Incline DB Curls, triceps push downs, DB extensions, single arm cable extensions etc. , all work well to get blood rushing into your muscles. This helps with growth and recovery. By getting blood moving through the muscle you promote recovery via oxygen and nutrient rich blood, and you also promote growth via cross sectional increases to the muscle fibers. Think high rep stuff here. 3. Form is everything: Just like any other exercise, form is everything when doing Gun Show work. One of the reasons I like doing chins for the biceps is that it is impossible to cheat. You cannot hyperextend your back to get extra reps. It’s either you get it or you don’t. Either way, when doing bicep and tricep work, make sure to pinch your shoulders together and keep your wrists and elbows in-line. Do not cheat for the sake of handling more weight. Remember, you can’t get big Guns if you are injured. I hope this gives you some insight on how to train your arms for the Gun Show. Follow the sample below and watch your Guns become something that will make Dirty Harry’s Day. Sample Vanity Work Day:1. Chins: 5 sets of max reps (2 min rest)2. Close Grip 3 Board Press: 5 x 5 3. DB Incline Curls: 3 x 124. Band Triceps Pushdown: 3 x 20
Having a strong back is critical for success in athletics, in staying healthy during training and for overall well-being. With that said, what does it take to get a strong back? Read on and find out how to build a back side that will make everybody take notice. 1. Pull Ups and Chins Ups form the foundation:Pull ups and chin ups are to your back as squatting is to your legs. You need to do them and do them often. Not only do they use a tremendous amount of muscle, but they also get you BRUTE STRONG. All the connective tissues of your shoulders and back get noticeably stronger when you perform these exercises. Many people get bogged down with trying to do max reps on pull ups and chin ups. If you have ever read the Encyclopedia of Bodybuilding, Arnold recommends that you pick a goal number of reps you want to achieve and do as many sets as it takes you to reach your goal number. I feel that this is one of the best ways to increase your pull up and chin up strength. 2. Go heavy on big lifts:By this I mean go heavy on the deadlifts, the barbell shrugs, barbell rows, back extensions etc. All of these lifts require the back musculature to work overtime in a big way to engage and lockout the movement. You will be hard pressed to find a single exercise that does not require the back musculature to be engaged to some degree to help with the execution of the lift. 3. Balance you back budget:Make sure you train your back with a sense of balance. Make sure to hit a horizontal row (seated rows, DB rows, barbell rows), a vertical pulling motion (shrugs, pull ups, chin ups), also make sure to get your external rotators with some band external rotation, DB external rotations, or cable external rotations. Lastly hit some retractions before or after your work out. If you follow these three steps, in no time at all you will have a back that legends are made of. Imagine going to the beach and hitting a lat spread and making people wonder if a solar eclipse is occurring. Now tell me that doesn’t sound cool. Sample Back Workout:Warm Up:A. Plate Halos 2 x 15 B. DB Retractions 2 x 20C. Static Pec Stretch 3 x 10 s (each side)Strength Training Workout:1. Chins Ups: 10 x 32. Barbell Rows 5 x 8 3. DB Shrugs 3 x 104. Seated Low Row 3 x 125. Band External Rotations 2 x 20
Have me as your personal online trainer at myhitechtrainer.com All Nautral, Drug Free Powerlifter/Bodybuilder Tuan Tran here with a second vid of the Dead Lift. Here I was in my 7th week of the Extended Russian Powerlifting Program. Today, I have the the cam corder in a lateral view so you guys can see what it looks like from the side. The 485 lbs was tough today for 3 but I got it. Hope you enjoy the vid. PLEASE BE SAFE AND UNDERSTAND YOUR LIMITATIONS. ONLY TRY THIS ONLY IF YOU HAVE A SOLID UNDERSTANDING OF THE MOVEMENT
Did a little bench to warm up the upper body before my back workout and I hit a new 9-rep PR with 320 lbs (I think I have 10 reps in me on a chest day). My old PR was 8 reps with 320 lbs back in Nov ’09.
I posted the wide-grip pullups to help keep my honest in doing these….I told myself that I was going to focus more on incline’s and back in 2010. So, this is the starting point. I suck at pullups at the moment, which is exactly why I need to do them! My goal is bodyweight (BW) plus 100 lbs x 5 reps.
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