Tricep Workouts

The 6 Best Tricep Workouts for Increased Size!

Looking for Bigger Triceps? These are the 6 best tricep exercises to build size.

targeting triceps for workoutWe recommend selecting 3 of these for 1 week, and taking the other 3 for the next week. Alternating your tricep workouts each week is the best way to ensure you are always making them sore and always making them grow. If you find that after a few weeks with these tricep wourkouts your triceps are no longer getting sore, then change up the reps and the weight. For example, the first week you feel like shocking them back into getting sore (tearing the muscle enough so that you know they are going to grow) switch to only doing 8 reps with with an additional 10 pounds per hand for individual hand exercises (i.e. overhead dumbbell extenstions), or an additional 20 pounds for tricep workouts that use both hands (i.e. skull crushers/lying tricep extensions). This should shock the triceps back into serious growth. The following week pick a weight that you can do 14 reps with and try to do 3 to 4 sets of 12-14 reps. Then go back to 12-10-8 (see below). Remember: Always eat 30-50 grams of protein within half an hour of finishing your workout! (Protein Powder of the Year -5 years in a row)

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1. Skull Crushers (aka lying tricep extenstions)

  • Select a weight that you can do no more than 12 reps with (likely in the 40 to 80 pound range)
  • Do 12 reps for your first set, 10 for the second and 8 for the third

Lying Tricep Extension How To Video

2. Tricep Pushdown (using cable machine)

  • Knees slightly bent, shoulders back, elbos in front of hips, extend your arms from 90 degrees to straight
  • Do 12 reps for your first set, 10 then 8 (really we try to do as many as possible on the final set)
  • Alternate between different bar types (easy curl, stright bar, v-bar, rope)
  • when selecting 3 tricep workouts for a day, try to pick three that use different and positions such as easy-curl skull crushers, straight bar tricep pushdowns and dips

Tricep Pushdown How To Video

3. Dips or Weighted Dips

  • As always, start with 12-10-8 (reps) on the first day doing the exercise (then you can change things ups according to the info at the start of this post)

Tricep Dips How To Video

4. Overhead Cable Tricep Extentions

Overhead Cable Tricep Extension How To Video

5. Overhead Tricep Extensions with Dumbbell

Overhead Tricep Extensions How To Video

6. Tricep Kickbacks

Tricep Kickbacks How To Video

Tricep Pump Workouts

effect of a tricep pump workout

If your looking for the maximum tricep pump, we recommend the following exercise:

  • Cable push downs in slow motion
    • Push the weight down at a medium pace over a 3 second count
    • Squeeze and flex your triceps at the bottom and hold for 4 seconds
    • Bring your arms back to 90 degrees very slowly, over 5 seconds

For this Tricep workout you want to feel the burn as much as possible. Focus on using every bit of energy in the muscle so that by your last rep you can’t even keep the weight down. Do higher reps (12 to 14) for 4 sets, with lower weight and make sure to perform the workout painfully slowly – try to keep your triceps squeezed and flexed the whole time, especially at the bottom when your arms are fully extended.

Check back for new info on the best tricep workouts. We are going to add sections for maximizing strength and endurance. We’ll also let you know the best supplement routine to follow when building triceps and biceps.

Workouts and Live Fit Tips

First and foremost, this article is meant for people who are looking for a place to start and seeking out pointers. For people who are looking for a routine, stop reading now, I am only providing some do’s and don’ts based on my personal experience. What works for me, may not necessarily work for you.

Before you start, you should determine what body type you are, there are basically three main body types, ectomorphs, mesomorphs and endomorphs. The ectomorphs are the hard gainers, small frames, small shoulders and petit muscles (I would consider myself to be in this category when I first started). The mesomorphs are the lucky guys, these are the easy gainers, the hard bodied and naturally athletic people we all strive to become (in the most modest way possible, I would consider myself one of these now). And finally, the endomorphs; these are the bigger guys, big boned, round and soft muscled.
This article is aimed towards the smaller scrawnier guys who are looking to put more muscle and definition onto their frames and get some strength along the way. If you are looking for tips on losing weight, this may not be the article for you. . .however you can still get some pointers on where to start, so it wouldn’t hurt to read.

Do’s
● Eat properly.
There is a reason why every live fit article you will ever read says the same, its true.
I curbed junk food and excessive drinking when I decided to work out. I know it sounds hard but it becomes habitual once you get into a routine of it, then it becomes second nature for you to avoid bad food.  Since carbs are you bodies main energy source, you should eat these in the morning, lots of fruits and vegetables so you burn these throughout the day and stick to meat in the evening, this will give you the protein your body needs to build and repair muscle.
I avoid the typical 3 meals a day, I eat smaller meals more frequently throughout the day (on average about 5 or 6). The reason for this is because your metabolism works like a furnace, the more you keep fueling it (with small meals and snacks) the more it burns (fat) and provides energy for you. Also, this is a minor detail that many people miss but CHEW YOUR FOOD! The smaller your food is, the more surface area there is for enzymes to catalyze their breakdown.
● Invest money into it (sort of)
This is kind of misleading but let me explain. You don’t need fancy supplements or pills to get in shape. If you show me a person who takes two pills a day vs. a person who runs two blocks a day I will bet you the latter is more in shape everytime. What I mean by investing money is that I personally found that when I bought supplements such as multi-vitamins and protein I was more motivated to workout simply because I put money towards it and didn’t want it to go to waste.
● Get into a routine and get a partner!
Honestly once you’re into a routine you find yourself out of place when you miss a day of working out. Start early in the day as possible so you get it out of the way and always go on Mondays, this will start you off on the right foot for the rest of the week. Also, workout with a partner if you can, one who is the same strength and fitness level as you preferably and you will motivate and push eachother. Plus it is invaluable to have a spotter on a bench press.
● Do body weight excersices and do a high intensity run to start your workout.
When I first started working out, I could not do a single pull-up or a single dip and this was extremely discouraging but you just need to be persistent and you’ll get yourself above the bar in no time. Your body has this amazing ability to adapt and become stronger as long as you put enough stress on it. Now pull-ups and dips are no problem and I use weights to increase the resistance. I recommend body weight exercises because  they don’t target specific muscles but rather groups of muscles together (I always found that the gymnasts were the most defined people in the Olympics) . Also, do a short but intense run to warm up to get your whole body started, don’t get yourself too tired or you’ll be dead  for the workout.

Don’ts
● Don’t workout in groups
Avoid this at all costs, I found that when I did this, there was a lot of just fooling around and talking as opposed to working out. If you can get a group of people that are determined and focused then it wouldn’t be so bad, as long as you can avoid taking long breaks in between in set.
●Avoid machines if you can
This is essential if you want to build muscle. Sure, you can lift more on a machine, but you’re restricted in your movements and you don’t use your stabilizers as much. Also, I’ve been told by a personal trainer that you’re prone to serious injuries using the leg extension machine and squatting on a smith machine. Why go through all the trouble with for fewer gains? Just stick to free weights.
●Don’t Give Up!
Sure when you first start, you can’t lift as much as the regulars at the gym, but everyone had to start at some point. You just need to get over that fear, and trust me, nothing will motivate you more than seeing some gains when you look in the mirror.
●Don’t slack off
I can’t tell you how often I go to the gym and see people just slacking off and not working hard. If you’re at the gym to workout then stay focused and give it everything you’ve got, otherwise you’re just wasting your time.
●Don’t stick to a routine
This is important because once you stick to a routine your body adapts and then it plateaus and you don’t get any gains. Change up your exercises often and don’t stick to what you’re comfortable doing, get outside your comfort zone and challenge yourself.

All in all, this is just my advice and you swallow it how you want, what works for me won’t necessarily work for everyone else. In case you’re wondering yes that is me in the picture, I wish I could show you a before picture but trust me, I was tiny. I’m not big but its an improvement!

Writer: Louis Le

Lose Weight FAST with Ephedrine and Caffeine | ECA stack

First of all, I am not a medical professional and the information below is for entertainment purposes only. It requires you to take ephedrine and caffeine for at least 2 weeks ramping up the dosage. These ingredients were the backbone for the original hydroxycut formulas, the ones that actually worked…

What is it?

Ephedrine and Caffiene act in synergy to supercharge your metabolism, burning more calories at any given time in any given state of exertion. This means that you can carry on your regular routine, consuming the same number of calories and still lose some weight. That said, combining the “stack” with a reduced calorie/carb diet  will lead to a much more remarkable results. This isn’t too hard to do while your taking these compounds because they are pretty powerful appetite suppressants. You should be careful to make sure your eating lots of small, protein rich snacks and meals throughout the day so that you don’t waste away too much solid muscle mass or become malnourished. Traditionally, the combination contains asprin to help reduce blood pressure (hence the A in ECA) but usage of the drug for extended periods of time has recently been linked to stomach ulcers so we recommend against using it. If you’re very concerned about your blood pressure, taking half a tab (162.5 mgs) per day probably won’t put you at too much risk.

Where do you get it?

In Canada you can get the two ingredients at any Popeye’s supplement store or online at  livepurehealth.com, which is by far the cheapest option. Ephedrine almost always comes in 8mg tablet and Caffiene usually 200mgs, sometimes 100mgs.

How do I use it?

Ephedrine is a pretty powerful stimulant so when combined with caffeine it can lead to anxiety and “jitters.” In order to curb these side effects we work up to the most effective dose of 25mg of ephedrine and 200mgs of caffeine 3 times a day. Do not exceed 6 weeks of use without at least a 12 week break.

ECA dosing

Important Notes

  • Don’t take this if you are younger than 18 years of age.
  • Do not use EC with SSRIs, SNRIs, MAOI or any other anti-depressants.
  • Do not use EC if you have any sort of heart condition WHATSOEVER, seriously!
  • If you’re having trouble sleeping, reduce to only 2 dosages of the stack so 24mgs of ephedrine and 200mgs caffiene twice a day. This is still effective for fatloss and appetite supression.
  • The stimulating effects will wear off after about the 14th day but don’t worry the positive impacts on your metabolism are still there.
  • Never go over the recomended doseage!