Delts, Traps and Biceps Workout 2/25/16

Delts
Giant set X 3
Seated hammer machine press triple drop set 12-15 reps per drop
Seated dumbbell front raises 15-20 reps
Seated side raises 15-20 reps
Standing partial side raises 12-15 reps

Giant set X 2
Plate front raises with alternated twist 12-15 reps
Arnold press 12-15 reps
Bent over reverse dumbbell raises 12-15 reps
Standing cable face pulls 12-15 reps

Traps
Machine shrugs 4 x 15, triple drop set 10 reps per drop
Dumbbell Shrugs 4 x 15
Behind the back shrugs 4 x 15

Biceps
*FST-7 Reverse curls 7 x 12
Incline DB curls 4 x 8-10 plus 5 partials
Hammer curls 3 x 15-20
*FST-7 Rest 30-45 seconds between sets

Back and Triceps Workout 2/15/16

Back
Straight arm pulldowns s.s with T-bar rows: 4 x 8-12
Close grip pulldowns s.s Reverse grip bent - over rows: 4 x 8-10
Giant set: 4 x 8-10
Meadows rows
T-bar deadlifts
Seated cable rows
DB rows

Triceps
Giant set: 4 x 8-15
Overhead DB extensions
Dips
Rope Pushdowns
Reverse grip pushdowns

Bigger Arms Biceps Training

There are so many different variations of curls which can all contribute towards building bigger, denser and thicker biceps for you. 

One of these training techniques I'm going to share with you now is performing straight bar curls on the cable machine while lying down. 

There are two key reasons why doing this can work so well as another bicep exercise to add to your program.

1. Lying down means that your back has to remain flat throughout the entire set which removes any potential of generating momentum from anywhere OTHER THAN your biceps. This will help isolate your biceps more, ultimately.

Sleeve Busting Triceps

Showing you 3 ways to improve the growth in your triceps.

Triceps are two thirds of the overall size of your upper arm, so the secret to big ass arms is to build an impressive pair of triceps. 

1. Isometrics 

You know how much squeezing the target muscle during the isometric phase of your rep. With triceps this is especially the case because you are able to significantly increase the tension across the back of your arm and get more fibers Firing!!! 

When you do pushdowns try squeezing and holding with your triceps almost locked out (not fully to avoid elbow hyper extension) - you'll instantly notice the difference. This is one of the best tips you'll ever get for packing mass on to your triceps.

8 Tips On Building Guns

1. Biomechanics 

When you do curls for biceps or pushdowns for triceps the only joint which should be moving is your elbow. Unfortunately, many people involve their shoulder joint a lot to generate more force, allowing them to use more weight. DO NOT do this, moving more weight in the wrong way won't equate to more growth. You want to focus on keeping the target muscle under as much tension as possible! Remember this. 

2. Disadvantage to advantage 

When you train biceps or triceps, by altering the angle of attack you can move from a mechanically weak point to a stronger point as the muscle fatigues. For instance, if you are doing triceps pushdowns you can start off by standing close to the machine with your hands closely gripped together. Then reach failure, step back slightly and take a neutral grip. Then potentially do another drop set, stepping back further. Each time you move in this instance the angle makes it easier, so you've changed the point of attack to allow for continued tension on the muscle.

My Last Video of 2015

New Years Eve Pump courtesy of @diamondgympro #arms & #bouldershoulders #bodybyian #bodybuildingmotivation #bodybuilding #motivation #training #gymlife #lifestyle #gym #goals #teamBBI #instafitness #fitfam #fitspiration #lightweightbaby #workingout #diet #nutrition #growingseason #hardcore #trainhard #diamondgym #swole #beatingcancer #cancerwarrior #cancerfighter #cancersurvivor

A video posted by Ian Heydecke (@bodybyian) on Dec 31, 2015 at 10:02am PST

You want more food or post workout videos, check out my Instagram: @bodybyian

3 Ways To Improve Bicep Training

You're always looking for ways to get more out of your workouts and ultimately improve your results  by making seemingly small tweaks in the way they train. This can be things like altering range of motion, rep tempo, rep ranges, rest between sets, volume, intensity, grip, stance and many, many more. 

Here's 3 things you can apply straight away to improve the connection with your biceps in the gym and see faster results. 

You will NEED to put your ego down to get the most from these key points!

My Chest, Biceps and Calves Workout at Diamond Gym

Here's my Chest, Bi's & Calves workout today at the Home of Hardcore, Diamond Gym, It's a mixture of Neil Hill's Y3T and Hany Rambod's FST-7 style. This was my second chest workout of the week and I wanted to try something different out. The chest workout is only six sets but trust me, it's a Brutal six sets. I pre-loaded my calf workout with FST-7 and finished the Biceps workout with FST-7. Give it a try and let me know what you think of it. More workouts coming soon. 

Chest
Exercise A) Incline smith machine press TRIPLE drop set X 2 sets aiming for 10-12 reps PER drop set (equating to 30-36 reps in one working set)

Mutant Mash-Up with JOJ | Triceps Superset

This is an unique way to build your triceps. I tried this out, it's a bit difficult to do at first but once you get the hang of it, you good. Trial and error for this one. 

Related Posts

Massive Triceps Training

Want "Horse Shoe Triceps?

Secrets For Bigger Triceps

Tip For Bulging Biceps!

Muscle Tip for bulging biceps! In general for most biceps exercises:
► Never allow shoulders to slouch or round forward. Always try to maintain a neutral head position, looking straight ahead.

Dallas McCarver's Journey to Greatness Video Series - Arm Training

Dallas warms up his triceps with tricep pushdowns superset with underhand grip pushdowns. Nest is close grip bench press. Pressing 315. Next is goes back to pushdowns. He uses rest-pause in his sets.

Arm Day on 7/18/15 at ABC at Diamond Gym

I did an arm and leg workout at an ABC aka Animal Barbell Club at Diamond Gym on 7/18/15. I tried something different with arms. I did 100 rep sets. Yes, I said 100 rep sets. I heard about this style of training from previous bodybuilders like Rory Leidelmeyer, Chris Cook and Moe El Moussawi. This hits both fast and slow twitch muscle fibers. Before I go to my workout, I'll show you a tip sheet and basic key of 100 rep set.

Bigger Biceps Tip

Using this ONE tip will improve bicep recruiting

The Best Training Split

HOW should you divide your body parts across the week? That's the question!

Back/Bi's

Chest/Tri's

Legs

Shoulders/Calves

Want "Horse Shoe Triceps?

Single arm triceps cable kickback (or using two ropes) will significantly help increase your ROM in the shortened range - Key Points:
►Standing or bent at your waist
► Pull elbow(s) behind you, keeping back flat and chest tall
► Extend arm(s) until straight ensuring the elbow stays as far behind you as possible without making you twist at the waist

Want Bigger Arms?

It is all about gravity and the angle of force. Cables, used properly, can be a great tool. Cable Curls Key Points:
► Using a single handle attached to a low cable. Face AWAY from the apparatus and maintain tall posture, shoulders square and back.
► The arm should be allowed to hang slightly behind you (the elbow 2-3inches behind the shoulder).
► At the bottom of the rep, contract the triceps.
► Contract with biceps, keep elbow back and minimize movement at upper arm, and SQUEEZE like it owes you money.

Massive Triceps Training

Close Grip Bench, this is one I see people doing wrong all the time so listen up -
► Grab a straight bar slightly outside shoulder width.
► Keep the elbows “high” (shoulder level), NOT tucked down by your sides.
► Descend until forearms touch biceps, then push up by contracting your triceps and preventing any extraneous movement.

Horseshoe Triceps Tips!

Laying Triceps Extension Key Points:
► Bar shoulder width, start with the bar at hairline level.
► Extend the bar slightly behind you so as to maintain continuous tension (gravity is straight down)
► This may be done on a decline, flat or incline bench for variety.

Secrets For Bigger Triceps

1. Hand & feet placement

Depending on where you put your hands on the bar and your feet in relation to the stack, will largely dictate which portion of your triceps are put under the most stress when doing pushdowns.

Most will stand about a stride away, and have a shoulder width apart grip. This is fine!

However, to make this exercise more effective at hitting the "long head" of the triceps (the part a LOT of people struggle to hit) I want you to try the following variation of this awesome exercise - 

1. Stand closer to the stack, to the point the cable can/is running down your nose

2. Grip the bar with a "close grip" hold

3. Push your elbows right back and keep them tucked to your sides so the bar runs up/down your abdomen when performing the exercise

This will mean that you will have to use less weight because of the positioning, but it's a GREAT way to really isolate the meaty portion of your triceps right on the back of your arm. Almost immediately when you do this correctly you will feel the inside of the back of your arm BURN!!

2. Overhead pause

I'm a big fan of overhead extensions for triceps for multiple reasons. The main one is that it gives you a great opportunity to recruit the "long head" again, which like I've already said is the hardest area to hit for most people.

When you next do an overhead extension, whether that's with an EZ bar, straight bar on cables or even dumbbells try PAUSING for 1-2 seconds at the point of flexion (where your arm is bent).

This really isolates the triceps and forces them to recruit more fibers to get what is now a dead weight, moving again. You will feel this the next day!

**Word of caution on this training tip - if you suffer with really bad elbow pain/tendonitis I wouldn't recommend this with heavy weight at all, so it may only be suitable for high rep training in your case**

Dennis Wolf Arm Workout - Off-season 2015

Dennis starts with rope pushdowns. He'll starting his Olympia in the summer. He needed the break and he'll doing some appearances soon. Next is skullcrushers. Next is machine dips. Next is machine curls. Wolf has been a pro for 10 years already. Next is barbell curls. He keeps things very basic since he's in his off-season training. Next is hammer curls.