Here are a few exercises that can put some good size on your Triceps.  A great way to exercise the Tris is to add it to your Chest day, you will see why below in the following exercises.

1. Dips – My favorite.  Because it is your own Bodyweight you will be lifting, you will be Building your own strentgh up in your Triceps to where your body can handle, this will help you define, build and grow your Tricep.  It targets the Tricep very well, and also hits your lower pecks aswell.

2. Skull Crushers – Another exercise that targets the Tricep, this whole exercise focuses on your Triceps.  It is hard to perform with heavy weights, so i suggest a begginer start with what they find comfortable, even just using dumbells is a good way to start off.  For the more acheived weightlifter, start with a curl bar with 70lbs, many new comers to the gym are actually able to start off at 100lbs with the curl bar.  But everyone is different.

3.Push ups.  I cant stress enough what push ups will do for you.  You will obviously be getting a great chest workout, but your triceps also have the most stress on them during this exercise.  Diamond push ups, will really Target your Triceps.  If you can perfrom Hand stand push ups, give them a try and no other exercise will help you like a Handstand Push up.   A great product to check into would be chuck norris, he has the total gym, the pull up bar on this machine, can be flipped for handstand position push ups, it really targets the area and after using it i put an extra 2 inches on my arms from this. 

Growing Big arms, is the same as growing a big body you have to work it all out. You cant just workout what you want because you just cheat yourself from growing your whole body stronger, muscles build of other muscles.

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

“It has nothing to do with the schools,” said Lt. James Fisher, who heads the department’s Special Investigation Division. He said the school angle and the student angle is the wrong direction. “It is individuals out in the community.”

Fisher said that perhaps some of the people using steroids supplied by this drug ring started in high school, but he said most of the people involved were well past high school age. The investigation started approximately five years ago, and it didn’t revolve around any school or any team. It was pretty much people working out in gyms, and the ring distributed either steroids or marijuana from Danbury north to New Milford and east into Oxford.

“It was the whole region,” Fisher said. “Time and greed were on our side.”

Fisher said he couldn’t remember the exact tip that started the investigation, but he said what the detectives do is gather information from many sources (concerned citizens, people who are arrested, tip lines,) and they have long memories.

“That’s our business,” Fisher said. He said when the defendants move through court, more information will be revealed about how large this drug distribution ring really is.

Danbury High School Athletic Director Dan Scavone is adamant in his opinion that whatever connection the arrests have to the Danbury community, they don’t involve Danbury High School athletic programs or any individual student-athletes.

“I just heard that somebody was arrested for selling steroids to an undercover police officer,” Scavone said.  “I have no knowledge of any involvement with any of our kids, nor do I suspect it.”

Scavone explained that in his career, he has seen a decline in the popularity of anabolic steroids.

“The interest in steroids has diminished over the years,” Scavone said.  “I don’t think it’s an ‘in’ thing anymore amongst young people; you don’t hear much about it at that age group anymore.  It’s a topic in professional sports, but that’s it.”

Danbury Superintendent of Schools Sal Pascarella echoed Scavone’s sentiment.

“I can tell you unequivocally that was totally out of the blue for us here,” Pascarella said of the arrest.  “We had no knowledge of anything about that.”

He went on to express confidence in the Danbury High School athletic department staff.

 ”[Our athletic director, Dan Scavone] is trained in fitness and diet, and his observations confirm that he doesn’t see any issues that would cause us to be concerned, nor as he received any complaints from parents, coaches, the community, or police,” Pascarella said.  “Our coaches are trained in many things with injuries, diets, as well as drugs.”

The indictment itself, released at 12:57 p.m. March 9 in U.S. District Court in Hartford, talks about Mark Mansa, of Bethel, and three other men forming a conspiracy to distribute more than 100 kilograms of marijuana, and in a separate count a conspiracy to distribute and possess anabolic steroids. One, Glenn Wagner, is from Brookfield.

The report said the conspiracy used land in Bethel and Brookfield to facilitate or commit these crimes, and the government plans to seek title to the property.

The indictment said Mark Mansa, Kevin Lubic, Glenn Wagner and Richard Sciaccetano were indicted. The charges include conspiracy to possess and distribute narcotics. Possession with intent to distribute marijuana. Possession with intent to distribute steroids. Possession of a firearm in furtherance of a drug trafficking offence, and unlawful possession of a firearm.

The indictment said the conspirators worked together from 2007 to 2011

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

Weightlifting is a type of exercise that can improve your health no matter your age. In fact, scientists are constantly discovering new ways in which weightlifting benefits the body.

1. Aging

   • For older adults, weightlifting and other strength training exercise can help to preserve muscle mass and stave off injuries by keeping joints and tendons strong.

   Increased Muscle Mass

   • A huge benefit of weight lifting is increased muscle mass. This not only serves to make you physically stronger, but having more muscle mass increases metabolic rate. This helps to prevent weight gain in the form of fat.

   Positive Self-Image

   • Especially if you are just starting out, lifting weights twice a week will allow you to see and feel results after just a few weeks. This will no doubt boost your self-confidence and further fuel your desire to stay in shape.

   Reduced Risk of Disease

   • According to researchers at the University of South Carolina, there is convincing evidence that weightlifting can lead to a reduced risk of chronic disease—most importantly, heart disease and Type 2 diabetes.

   Stamina

   • Weight training can also help to increase stamina. Muscles that are strong and conditioned to perform at their peak through weightlifting can work longer without becoming fatigued.

   Strong Bones

   • Weight training has often been shown to strengthen bones. This is another reason that weight training is often prescribed for older adults, as they typically suffer from reduced bone density

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

IRIS ON MIXING IT UP

“For back, I always warmup with pullups, but after that I don’t have a particular order for my exercises. It depends on how I feel and what I did last time. In the routine here, I’ll almost always do the first four exercises, but they may not be in this order, and the T-bar rows are optional. I’ll add a fifth exercise like T-bars at the end if I feel I still have a little work to do that day.”

IRIS’ BACK ROUTINE

EXERCISE SETS REPS
Front pulldowns 4 10-12
Low cable rows 4 10-12
One-arm dumbbell rows 4 10-12
Deadlifts 4 15-10
T-bar rows (optional) 4 10-12

Source: flexonline.com

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

Nicole Wilkins-Lee’s back training tips and routine

September 1, 2010

FLEX’s special Olympia issue, out this week, features a groundbreaking workout with all three reigning Ms. Olympia’s: Iris Kyle (bodybuilding), Nicole Wilkins-Lee (figure) and Adela Garcia (fitness). They trade sets, combining exercises and techniques and sharing training secrets. Through the course of that workout, we learned precisely what each of the three does on back day, and we’ll be sharing those routines with you here at flexonline.com.

First up is the reigning Figure Olympia winner Nicole Wilkins-Lee. As the 26-year-old beauty prepares to defend her title on September 24-25, she shared some back training tips with us, and she details the back routine that has helped her win her win four contests in a row, including last year’s Figure O and this year’s Figure International. And be sure to see all four Olympia winners training back in the new collector’s edition of FLEX: Wilkins-Lee, Garcia and Kyle together and, in another FLEX exclusive workout shoot, reigning Mr. Olympia Jay Cutler.
CHECK OUT BIOS AND PICS AT OUR OLYMPIA LANDING PAGE

WILKINS-LEE’S BACK TRAINING TIPS

* “Just because I’m a figure competitor doesn’t mean I shy away from free-weights. I always do at least one kind of free-weight row in my routine, but I keep the reps at around 15.”

* “I find 15 reps is best for bringing out the muscle qualities I want without packing on a lot of mass.”

* “I like to finish the back routine include here with back extensions for 3 sets of 20 reps to bring out my lower back and tie it in with my glutes.”

* “I train back once per week.”
WILKINS-LEE BACK ROUTINE
EXERCISE SETS REPS
Wide-grip pullups 3 10
One-arm dumbbell rows 3 15
Reverse-grip T-bar rows 3 15
Close-grip pulldowns 3 15
Straight-arm pulldowns 3 20

Source: FLEXONLINE.COM

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

The Evolution of Women’s Bodybuilding & What Lies Ahead

by Joe Pietaro

There are certain parallels with men’s and women’s bodybuilding. To make it simple, let’s concentrate on the pinnacle of each sport – the Olympia stage. The first Mr. Olympia contest was held back in 1965 and was not even a fraction of the hyped-up weekend event it is today.

Fifteen years later, the women had a contest of their own which was originally titled Miss Olympia. Rachel McLish earned the title in that inaugural show, which had graduated from the earlier bikini contests from yesteryear. The Texas brunette remained at the top of the sport, finishing as the runner-up to Kike Elomaa in 1981 and regaining her crown the following year.

In these early days, George Snyder promoted the Ms. Olympia and hand-picked the contestants. It was held separately from the Mr. O in an attempt to garner interest for the sport. After one win by Carla Dunlap in 1983, Cory Everson took over and began a streak six consecutive wins and eventually became the only woman to ever retire undefeated as a pro. It was during this period that “Pumping Iron II: The Women” was released. NBC also broadcasted the Ms. O as part of their “Sportsworld” programming.

At the same time, Lee Haney was collecting Sandows in the men’s shows. Bodybuilding had two marketable faces with him and Everson and were a big part of the fitness revolution. Everyone just had to have a gym membership in those days as a status symbol and looked at the physiques of Mr. and Ms. Olympia as long term goals.

In the 1990s, what may have seemed attainable by the average Joe or Jane exploded overnight. Dorian Yates grew larger with every Olympia he won and Lenda Murray became the top female on the scene. The Michigan native matched Everson’s mark and set a precedent for years to come as far as the size of women’s physiques on the stage.

The IFBB apparently did not fully agree and felt the need to make some controversial changes following the 1991 Ms. Olympia, which was the first to be televised live. Murray barely edged out Bev Francis, a former Australian powerlifter, by a single point. In 1992, Ben Weider and the rest of the personnel running the federation put a set of guidelines in attempting to “feminize” the sport more and that the contestants should not come in “too big.”

The fans apparently disagreed with this and booed decisions in other shows that awarded smaller contestants. With a crossroads in front of them, the IFBB loosened the Murray’s domination continued until she was unseated by Kim Chievsky, who had a physique similar to Murray’s. She then won three more Ms. Olympias before switching to fitness competitions.

While the women were remaining large-framed, Ronnie Coleman took it to the next level. “The King” ruled the men’s division with a frame that nearly hit 300 pounds on stage. By the year 2000, changes were on hand for the Ms. O. The contest was incorporated as part of Olympia Weekend and held the day before the men’s show, weight classes were established and another attempt was made to downsize the competitors. If that ever occurred remains a question, as Lenda Murray made a successful comeback after five years away to retain her title. She won the heavyweight and overall classes in both the 2002 and 2003 shows.

Following that, the baton was passed to Iris Kyle, who has won five of the six last Ms. Olympias. Although she is a gifted athlete, Kyle has been the focus of much discussion as to why the sport has been spinning its wheels. The contests have become less common as the fitness, figure and bikini classes has taken a number of steps up. What appears to be the case is the push for a more feminine look all around the industry, so why is women’s bodybuilding not taking the hint?

In 2009, Heather Armbrust finished as the runner-up to Kyle and has a perfect physique to become the next face of women’s bodybuilding. “Although I am muscular, I have still kept my curves,” she said with a smile.

With the sport at a crossroads, hopefully the judges take the right curve in the road come September.

Source: musclesportmag.com

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

CADEAU ON FREE WEIGHTS

“I think if women want to gain muscle they need to train that way. You can’t just do a lot of light sets on machines and ride the bike for an hour and expect to gain muscle. I don’t do a lot of sets for shoulders, but the sets I do are with dumbbells and barbells, and I pyramid the presses and side laterals up to heavy sets for eight reps. I don’t waste time in the gym. Whether you’re a guy or girl, use free weights and go as heavy as you can every workout. That’s the way you really change your physique.”
CADEAU’S SHOULDER ROUTINE
EXERCISE SETS REPS
Seated dumbbell presses 4 15-8
Dumbbell side laterals 4 15-8
Dumbbell rear laterals 4 10
Upright rows 3 12

Source: FlexOnline.Com

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

What a difference a year makes. After falling to also-ran status (14th out of 17) in the 2008 Ms. Olympia, Heather Armbrust roared back in 2009 and nearly climbed all the way to the top when she was runnerup in the Ms. Olympia. She and husband Dylan own Armbrust Pro Gym in Wheat Ridge, Colorado, which is also the “home office” of Phil Heath, setting up the possibility that both Mr. and Ms. O could toil daily under the same roof. Legs have long been a strength for Armbrust, and as she focuses on the 2010 Ms. Olympia in September she shares her quad training philosophy and a typical quad routine.

ARBRUST’S QUAD Q&A
FLEX: What’s your quad training frequency?
ARMBRUST: Once per week pre-contest, and, because they’re such a strong point, only once or twice per month in the offseason. .

FLEX: You do a lot of high reps in your routine. Is this how you’ve always trained quads?
ARBRUST: I did lower reps for squats earlier in my career, but otherwise I’ve always preferred high reps for legs. High reps are harder.

FLEX: Do you hit hams with quads?
ARBRUST:I like to work hams in a different workout on a different day.

FLEX: Is three exercises and 10 sets a typical routine?
ARBRUST:I’ve done all the other exercises and I still do them occasionally, but I stick with what works best. I want to emphasis quad separation. Sometimes I finish this workout with another one to two sets of leg extensions for 20-30 reps.

Source: FlexOnline.Com

Post Footer automatically generated by Add Post Footer Plugin for wordpress.

1. Dumbbell shoulder press – 3 sets of 15 reps
2. Side laterals – 3 sets of 15-20 reps
3. Front raises – 3 sets of 12-15 reps
4. Rear delts – 3 sets of 20 reps

You always want to make sure you are targeting every part of the shoulder (front, side and rear) to make sure that you build and create a complete shoulder. If you are trying to build I would recommend adding a second shoulder day at the end of your week targeting any weak or lagging parts you may have.

Happy Shoulder Training!!!

xoxo
Felicia

Post Footer automatically generated by Add Post Footer Plugin for wordpress.