Category: Arms (Page 3 of 5)

Triceps from California

August 24, 2009 / Mike Furci

When it comes to building an impressive set of arms, the triceps cannot be overlooked. Consisting of three different heads, the triceps contributes to more than half of an arms circumference. Though large biceps are striking, it’s the triceps that give the upper arm a thick powerful look.

Irrefutably one of the best ways to add size to your triceps is to perform triceps extensions. If you’re like most who’ve been working out for a year or more, you’ve tried various extension movements. More-over you probably like performing extensions, whether overhead or lying, but your elbows hurt when you use any appreciable weight for a period of time.

Are you tired of elbow pain getting in the way of progress when performing effective exercises like triceps extensions? Are your triceps lagging behind in size? have you reached a plateau in arm development? Are you looking for an exercise to stimulate growth?

If you answered yes to any of the above questions, I have the exercise for you. In an article discussing the ten best exercises, the California press is mentioned as being one of the best triceps exercises for size and strength. I’ve been using this particular exercise on and off for many years and can attest for it’s effectiveness.

I’ve always attained great gains from performing triceps extensions, especially lying supine, but had to stop performing them due to pain. No matter what angle or bar I would use, as soon as I would start using heavy weight, it always resulted in pain in the triceps tendon. As a matter of fact, I developed tendinitis several times, which I’m sure many of you know, can be difficult to get rid of.

Once I started to incorporate the California press into my triceps workout, I found I got the benefit of lying extensions without the wear and tear on the elbows. In fact, you’ll soon find the California press is a much more effective exercise than extensions because you can use a much heavier load; this will result in a much greater stimulus, which will yield a greater adaptive response.

If you’re interested in trying the California press go to bullz-eye.com.

Arms, Bodybuilding, General training, Power lifting, Specific workouts, Weight training

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The most underated component of training programs, recovery

July 7, 2009 / Mike Furci

We all recover from exercise at different rates. Many people who recover quickly have reached a high level of success performing a high number of sets. Many who recover slowly have also been very successful performing low numbers of sets. Because everybody is unique in their ability to adapt and recover from different programs, the number of sets needs to be individualized.

A very important component of a training program that should be given consideration is training frequency. How often can, or more importantly, should I train per week? Optimum recovery time between training sessions is essential if one is going to continue to make progress. Training frequency, which is determined by ones recovery ability, is often a forgotten part of most training protocols.

Don’t be so concerned with how many training sessions you can handle per week. Be more concerned about the optimal amount. More is not always better. In fact, when somebody comes to me for advice because they’ve stopped making progress, usually I either reduce the workout volume or add days off. There is no reason to go to the gym if you’re not going to make progress.

Does it make sense to keep doing the same routine if gains are not being made? Isn’t the definition of “crazy”, doing the same thing over and over expecting different results. If your current program is not working, change it. The number one complaint people have is they’re not making progress or their progress has come to a halt. In both cases, the answer is more recovery time. Understanding the fact our bodies have a finite amount of recovery ability should help explain this concept.

The following is Mike Mentzer’s explanation of overtraining and recovery. I’m sure you’ll find it interesting.

In bodybuilding, the idea is to impose a training stress onto the body that will serve to induce the biochemical changes which result in muscular hypertrophy. Applying any more of the training stress (high-intensity) than is required by nature will result in the equivalent of over-dosing on a medicine; or, as we say typically in bodybuilding – overtraining.
A person exposed to the sun’s ultraviolet rays at the equator in summer would not have the slightest concern whether the intensity of the sunlight stress is high enough to disturb the physiology sufficiently to induce an adaptive response, i.e., the buildup of a suntan. His only concern, his overriding consideration, would be to properly regulate the volume (or duration) and frequency of exposure time so as not to overdose on the stress/stimulus; and, thereby, incur a sunburn or, in extreme cases, death. A person seeking to develop a suntan at the equator, or wherever the intensity of the sunlight is high has no concern that he will develop a suntan; but only if he doesn’t overexpose. (Note that bodybuilding science is largely based on the medical discipline of stress physiology. Also, that the end result of the healing of a sunburn is not a suntan, just as the end result of the healing of overtraining is not greater strength or added muscle.)
As the stresses grow progressively greater, they will eventually reach a critical point such that they constitute overtraining. The first symptom will be a slow down in progress; and if the individual continues with the same volume and frequency protocol, the stresses will continue to increase until there is a complete cessation of progress, typically referred to as a “sticking point.” One need not ever experience a slow down in progress, let alone a sticking point, if he bears in mind all the while that as the weights grow progressively greater so do the stresses; and he must do certain specific things to compensate for them.
MikeMentzer.com

Abs, Arms, Back, Bodybuilding, Chest, Endurance, Exercise, General fitness, General training, Legs, Neck, Power lifting, Specific workouts, Weight training

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10 things you should and shouldn’t do

July 6, 2009 / Mike Furci

The following is a list from an article on Bullz-eye.com. From begginners to advanced lifters and health enthusiasts, I think all will benefit from this article. Many people, no matter what their level never seek professional advice, and consequently continue to stall their progress with basic mistakes. Do your self a favor read the following, read the article and incorporate it into your fitness lifestyle.

1. You shouldn’t work your abs everyday.
2. You should keep a training Log.
3. You shouldn’t use the pull-down machine like a rowing machine.
4. You should keep your protein intake high.
5. You shouldn’t eat a diet high in carbohydrates.
6. You shouldn’t use your entire body to do curls.
7. You should warm up before every workout.
8. You should make recovery your #1 priority.
9. You shouldn’t scream while training in a gym.
10. You should visualize your goals.

Abs, Arms, Back, Bodybuilding, General training, Motivation, Nutrition, Protein, Weight training, Workout programs

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Training Frequency

June 13, 2009 / Mike Furci

How often can, or more importantly, should I train per week? Optimum recovery time between training sessions is essential if one is going to continue to make progress. Training frequency, which is determined by ones recovery ability, is often a forgotten part of most training protocols. It never ceases to amaze me how many people train for months and years experiencing little or no success, and never consider the fact they may be doing too much.

Don’t be so concerned with how many training sessions you can handle per week. Be more concerned about the optimal amount. More is not always better. In fact, when somebody comes to me for advice because they’ve stopped making progress, usually I either reduce the workout volume or add days off. There is no reason in going to the gym if you’re not going to make progress. In every workout, if you have fully recovered, and you come ready to work, you should make progress, which is gauged by your strength.

How can anyone get stronger every workout? One can only bench press so much. Eventually, you have to hit a plateau. This is true. If one stays with the same exercises, the same number of reps and the same number of sets, progress may eventually stop. If the proper changes aren’t made at the right time, eventually the body adapts to the stimulus. And this is where the “art” of program design comes to play.

It’s easy to follow a workout. The real challenge is assuring the stimulus is sufficient and more importantly, you recovery from workout to workout so that progress continues over a long period of time. Sometimes this entails having the discipline to deviate from something that is not working. If you’re not making progrss, and you’re training with all out intensity, try taking an extra day off.

Abs, Arms, Back, Bodybuilding, Chest, Endurance, Exercise, General fitness, General training, Legs, Neck, Power lifting, Running, Specific workouts, Swimming, Weight training, Workout programs

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Barbell Workout for Hard Gainers

May 28, 2009 / Anthony Stalter

If you only have access to a barbell, try these workouts from MensFitness.com:

Workout I
1 Front Squat
Sets: 5 Reps: 5 Rest: 90 sec.
Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. That’s one rep.
2 Snatch
Sets: 5 Reps: 5 Rest: 90 sec.
Place a barbell on the floor and grab it with an overhand grip, hands twice shoulder-width apart. Keeping your lower back in its natural arch, crouch down behind it as if you were going to perform a deadlift [1]. Now explosively stand up and raise the bar straight up in front of your torso. When the bar reaches chest level, flip your wrists to face the ceiling and allow the momentum to help you press the bar straight overhead [2]. Reverse the motion to return the bar to the floor. That’s one rep.
3 Barbell Shoulder Press
Sets: 5 Reps: 5 Rest: 90 sec.
Stand with your feet shoulder-width apart or slightly narrower and grab the bar with a slightly wider-than-shoulder- width grip (wrap your thumbs around the bar). To get the bar into position, you can either explosively heave it up off the floor and up to your shoulders, or set the bar at shoulder level on the supports of a power rack. If the bar is on the rack, nudge it off and let it rest against the front of your shoulders. Squeeze your shoulder blades together, and push your chest out [1]. Begin pressing the bar overhead, retracting your head as the bar rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head [2]. Hold for a moment, then lower the bar back to your shoulders. That’s one rep.

Check out the other workout by clicking here.

If you?re a hard gainer, these workouts can be beneficial because they?re all compound movements that incorporate more muscle groups.

Arms, Back, Bodybuilding, Chest, Exercise, General training, Legs, Power lifting, Specific workouts, Weight training, Workout programs, Xternal Fitness, Xternal Furci

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