Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Now on Amazon,Google Play,Nook and Kobo

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Saturday, April 14, 2012

Triceps Band Training Routine

Last time I outlined an effective band training routine for our Biceps Muscles. As promised, here is a routine for our Triceps.

Triceps Extensions-Attach the resistance band or tube  to a door frame using an attachment adapter about four feet high. Close the door, grab the band with both hands behind you and , keeping your elbows stationary at the side of your head, extend your hands up in a Triceps Extension movement. Stop the movement just before lockout to keep tension on your muscles. Hold for one second, then lower and repeat. Do a total of 8 reps on this set to failure.

Superset with no rest between with the following:

Standing Band Pushdowns- Attach a band to a post or doorway using a door attachment adapter.  It should be about 6-8 inches above shoulder height. Doing one arm at a time, with your arm at your side, push the band straight down. This movement  closely resembles a dip motion. Stop the movement just before lockout. Do a total of 12-15 reps to failure.

Do a total  of one superset, rest 30 seconds, then do one final set of the pushdowns only. 

The reason I recommend  8 reps on the first and 12-15 reps  on the second is to train both aspects of muscle growth. The 8 reps trains primarily the Myofibrillar Hypertrophy, or muscle fiber increase, while the higher reps train Sarcoplasm Hypertrophy, or muscle fluid increase.

I will go into more detail on these last two aspects in a future post. Just let me say this is a very important topic as it relates to muscle size.

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