Best triceps exercises

Best triceps exercises :

 

Pulley Pushdowns :

This basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads. Grip the bar overhand with your index fingers no more than 3-5 inches apart in the middle of the handle. Your feet should be shoulder width apart, about 10-12 inches back from the handle.

 

Fully bend your arms, pressing your upper arms against your torso, where they should stay through the duration of the set. Leaning slightly forward, move your forearms down, slowly straightening your arms. Hold the straight-arm position momentarily, while flexing your triceps intensely. Slowly return to the starting point.

A good variation is the rope handle. You can also do this exercise with an undergrip on the bar and with different width grips.

 

Lying Barbell Triceps Extensions :

These fundamental favorites isolate intense stress on the triceps, particularly the medial and outer heads. Taking a narrow overgrip in the middle of a moderately weighted barbell, lie on your back on an exercise bench. Keep your feet on the sides of the bench to provide balance.

Extend your arms straight up above your head. With your upper arms remaining motionless throughout the set, bend your elbows allowing the barbell to travel downward in a semicircular arc until it slightly touches your forehead. Reverse the direction of the movement of the bar using only tricep strength to slowly straighten your arms.

There are many effective variations, such as using different grip widths, doing them seated, using an undergrip, or using a decline or incline bench.

 

One-Dumbbell Triceps Extensions :

This movement stresses the entire triceps muscle complex, particularly the inner and medial heads. Take the dumbbell and grip it so that your palms are facing the inner-top plate and the dumbbell is hanging straight down (perpendicular to the gym floor). To keep the weight from slipping, encircle your thumbs around the dumbbell handle.

Lift the dumbbell straight up above your head. This is the start position. Lower the weight slowly behind your head until your arms are full bent. Without bouncing in the bottom position, slowly raise the dumbbell back to the start position.

You can increase the strictness of this movement by sitting at the end of a flat exercise bench, or on the floor with your back braced against the bench.

 

Standing Barbell Triceps Extensions :

This is a fundamental triceps exercise, stressing the inner and medial heads of the triceps muscle complex. Take a narrow overgrip in the middle of a moderately-weighted barbell. With feet about shoulder width apart, stand erect, and extend your arms straight up from your shoulders.

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Best biceps exercises

Best biceps exercises :

 

When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.

Usually for most people this will be exercises such as rows and lat-pull-downs, both of which do target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.

Here are the five best exercises that focus on the biceps to add after your rows and pull-downs.

 

Exercise 1 Barbell Biceps Curls :

 

The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy eight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.

When doing the exercise the primary thing to focus on is that you're not cutting the movement pattern short at all and that you're not allowing momentum to cause you to lean backwards as you hoist the weight upwards.
This is one of the most common mistakes with this exercise - momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.

 

Exercise 2 Incline Dumbbell Curls :

The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed since it essentially restricts the movement of the back.

When doing this exercise you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

 

Exercise 3 Cable Curls :

If you're looking to target the deep tissue muscle fibers, cable curls are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise.

You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.

Exercise 4 Concentration Curls :

Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.

There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them.
 

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Workout tips

Workout tips :

 

Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.

 

High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.

 

Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.

 

Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.

 

Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs  or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.

 

Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout  a meal replacement bar would work fine.

 

Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.

 

Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights  that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up that’s a common misconception.

 

One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.

 

Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.

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NeuroCore

NeuroCore :

NeuroCore is packed with powerful precise doses of scientifically studied, fully disclosed key ingredients, including a newly added energy and focus complex to bring an added edge to any hardcore training session.

NeuroCore contains 3200mg of beta-alanine   the exact dose scientifically shown to help enhance the muscle- and strength-building process.

A highly potent and unique creatine known as creatine HCl has been infused into the formula. Creatine is clinically validated to amplify gains in size and strength.

NeuroCore is formulated with a research-tested dose of pure L-citrulline instead of L-arginine for intense, long-lasting muscle pumps. L-citrulline has shown in research to reach superior peak plasma arginine levels compared to a larger dose of L-arginine.

NeuroCore contains 150mg of L-theanine, which helps support improved focus.

A potent yohimbe bark extract has been added to NeuroCore supplying rauwolscine and yohimbine, which are categorized as selective alpha 2 receptor antagonists. Human research indicates that blocking alpha 2 receptors may play a significant role in supporting blood flow.

 

How to take it :

Shake container thoroughly before use. Consume 30 to 45 minutes before activity. We strongly recommend assessing your tolerance by using 1 scoop mixed in 4 oz. of water, especially if you’re sensitive to stimulants.

Or Increase to 2 scoops mixed in 8 oz. of water. For full effects, increase to 3 scoops mixed in 12 oz. of water.

 

Do not exceed 3 scoops in a 24-hour period. Drink 8 to 10 glasses of water daily for general good health.

 

 

 

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CreaCore

CreaCore :

CreaCore is a highly concentrated and powerful creatine formula that features a massive 1750mg of creatine HCI per scoop 2x more than other concentrated creatines. It is also the first creatine formula to utilize a scientifically studied dose of fenugreek extract for improved effects. The super concentrated formula requires no loading or cycling off, and does not cause bloating.

In a 2011 published clinical study, subjects supplementing with creatine and fenugreek extract the same combination in CreaCore significantly increased their bench press one-rep max, leg press one rep max, and lean mass  all without having to add extra carbohydrates.

Researchers believe that ingesting fenugreek in combination with creatine may be an effective way for improving creatine uptake into the muscle similarly to dextrose, without having to ingest large amounts of simple carbohydrates.

CreaCore delivers almost double the servings of the nearest creatine HCl competitor (80 vs. 48 servings) for the best value out there. Plus, CreaCore delivers more creatine HCl in just two concentrated scoops.

 

How to take it :

Mix 1 serving 1 scoop with 5 oz. of water and consume once daily.

Or For full effects, mix 2 scoops with 10 oz. of water. On workout days, consume immediately after your workout.

 

 

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PHASE8

PHASE8 :

PHASE8 is a premium blended protein formula that feeds your muscles for 8 hours. Each scoop contains an impressive 26-gram blend of milk-derived proteins that supplies a sustained-release of amino acids. PHASE8 has a superior, clean macronutrient profile with only half the carbs and fat of the leading competitor.

The main protein component in PHASE8  has the unique ability to release amino acids in your bloodstream for 8 hours after taking it. Because of these sustained-release properties, it's a highly anabolic and anti-catabolic protein that helps create a muscle-building environment for longer periods of time.

Overall, PHASE8 contains only high quality milk derived protein sources designed to digest at different rates, putting your body in the perfect state for repair and recovery. Unlike other protein blends, you won't find any low quality proteins like rice protein in PHASE8.

 

How to take it :

Mix 1 serving 1 heaping scoop with 7 oz. of cold water or skim milk in a glass or shaker cup.

Or Mix 2 servings 2 heaping scoops with 14 oz. of cold water or skim milk in a glass or shaker cup.

 

 

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ISO zero

IZO zero :

Unlike inferior proteins, ISO ZERO contains 100% instantized, ultra-premium whey protein isolate, which is created using an advanced microfiltration process to remove extra carbohydrates, sugar, and lactose. This leaves you with an ultra-pure and clean protein formula. Whey protein isolate also has one of the highest tested biological values of any protein source, making it easy to digest and absorb.

Each serving of ISO ZERO delivers 25g of protein to help build lean muscle, enhance strength, and boost muscle performance. And since ISO ZERO has zero fat and sugar, it’s perfect for even the strictest diets.

 

How to take it :

Mix 1 serving 1 scoop with 6 oz. of cold water or skim milk in a glass or shaker cup.

Or Mix 2 servings 2 scoops with 12 oz. of cold water or skim milk in a glass or shaker cup.

 

 

 

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