Close Grip Bench Press, Skull Crushers, Bench Dips, Bar Dips

Close Grip Bench Press Have the elbows OUT to hit the Lateral Head. Keep the elbows IN to hit the Medial/Long Heads. Straighten the arms each rep to hit the tricep fully. Lower it slowly under control. Try a pause at the bottom of the movement. Skull Crushers This works All Three Tricep Heads. Lower it behind the head for ...
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The Complete Guide To Training Your Triceps – Short Version

Start with Page 1 if you need Basic Anatomy, Tricep Exercises, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for Triceps Use a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 9-12 sets) To give variety to the muscle, use 3-4 exercises in ...
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Preacher Curl, Standing Cable Curl, E-Z Bar Curl, High Cable Curl

One Arm Preacher Curl The Preacher Curl hits the Short Head of the bicep, as the arm is supported by the bench at full extension. You can do this over the back of a bench, or use a preacher curl station. Really focus on slowly lowering the weight for 3-4 seconds each rep. If you want to hit the Long ...
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Barbell Curl, Standing DB Curl, DB Hammer Curl, Reverse Curl

standing barbell curl

Barbell Curl Use a wider grip to hit the Short Head of the bicep and a narrow grip to hit the Long Head. Don’t use a weight so heavy you have to rock your body backwards to lift it up. Make sure you fully extend the arms at the bottom of the movement. Don’t rush! Try two seconds to come ...
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Weightlifting Basics For New Lifters

Hey Guys, this page gives a quick explanation of some of the terminology you might come across in a training article and may not understand. The Lingo For those new to lifting, a few terms coming up might be confusing. Below you’ll find images of an EZ-Curl Bar, Barbell, and Dumbbell. Sets and Reps A “rep” is a repetition, which ...
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The Complete Guide To Training Your Biceps – Short Version

Start with Page 1 if you need Basic Anatomy, Bicep Exercises, Articles and Videos. Key Rules For Bicep Training If you are a beginner, try training your biceps three times a week for six weeks. For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workouts Work with 8-12 sets ...
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The Complete Guide To Training Your Back – Long Version

back exercises

This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Back Training and Sample Workouts. There are several key back muscles to train in the gym, so we’ll start at the top. The Basics The Trapezius “Traps” muscles are the large triangular muscles in the upper back, between ...
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The Complete Guide To Training Your Chest – Long Version

This article covers Basic Anatomy, The Chest Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Chest Training and Sample Workouts. The Basics The Pectoralis Major is made up of two heads: the Clavicular (upper, near the clavicle) and the Sternocostal (lower, near the sternum). Beneath those muscles lies the Pectoralis Minor. The Clavicular ...
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60 Day Training Plan For Bigger Arms – 60 Day Food Journal

Hey Guys, This is a two month journal I did to document my size gains from arm training. I used the training principles discussed here to create the plan and my diet was loosely based on targets identified here.   Things You Will Notice My diet contains a lot of the same foods each week. Once you find healthy foods ...
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