Killer Triceps Workout For Building Triceps and Chest Together

Building triceps is a complete must if you are after having the best looking arms in the gym, as without big triceps the biceps are not going to look any good, this is due to the fact that the triceps are over 70% of the upper arms total.
So leaving the triceps to grow just through your pushing exercises such as chest workouts and shoulder workouts isn't a very good idea.
But I have before and still do give my triceps a fantastic workout through just pushing exercises. This might sound a little contradicting but if I am pushed for time of want to shock the muscles I do this workout.
Triceps and chest workout.
1. Start with putting your feet up on a bench and your hands on the floor at shoulders width apart.
This is going to be a push up exercise that is going to pre exhaust your chest, as this push up will not hit the triceps to much at first.
Warm up with two sets of 12-15 reps, then add some weight by using a rucksack with some weights in so you do 3 working sets with a rep rang of 10-12.
2. Next move to a smith machine or a bench with a barbell and take a close grip about shoulders width, this can also be done with a press up with body weight or with a rucksack with weights in.
Do 4 working sets of 10-12 reps.
Included in this exercise will be a super set with dumbbell flyes doing a reps range of 9-10. This is to stretch the chest muscle and hit the outer part of the chest, don't forget to stretch the triceps as well.
3. I then do the same again either with a smith machine or barbell but in this exercise in a decline position, hitting the bottom part of the chest, once again super setting with flyes.
The two exercises above will hit the hole of the triceps heads as well as the inner and outer chest muscles.
4. I then finish the workout with some parallel bar dips, but I make sure I don't lean to far forward as this puts allot more stress onto the triceps and not so much on the chest as we have just worked the lower part of the chest, don't forget to keep your elbows in tight to your sides.
Do 3 sets of 8-20 reps you might find this is a bit hard as your triceps are probably cooked by now so do as many reps as possible.
This exercise will still hit the chest and add to the chest workout.
Key things to remember make sure you stretch your triceps and chest in-between all exercises and squeeze the triceps and chest when at the top of movement.
Have ago at this workout you will find it great for getting a pump and making the triceps and chest grow faster, also its great as I said before for saving time so you get in the gym and out in no time, and see maximum results.

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3 Great Cardio Strength Training Drills For Optimal Fitness!

By Brandon Richey Brandon Richey Level: Platinum Brandon Richey is the owner of EFPS and is a strength and conditioning specialist certified through the National Strength and Conditioning Association ( the NSCA), ...

If you are looking for a way to drastically improve your level of fitness then you have got to engage both your muscular and cardiovascular systems to make it happen. You see contrary to common belief cardio and strength can work hand in hand with exercise. This is why it is possible to achieve both a superior strength and cardiovascular workout at the same time, as long as, you know what type of training is most effective in helping you to accomplish this goal. This is why I have included 3 tremendous exercises here below in order to help you achieve a tremendous cardio strength training workout!
1. Kettlebell Swings: Kettlebell swings are terrific for helping you to acquire a very high level of both cardiovascular and muscular fitness. You see the beauty of this exercise is that it is performed by engaging a movement which involves swinging a kettlebell from between your legs up to at least chest height. This exercise is very effective and works many muscles throughout your body in order to pull it off. By initiating the swinging of the bell you effectively work the muscles of your posterior chain which consist of your glutes, hips, hamstrings, back, and shoulders. This exercise also does wonders for your heart and if you don't believe me then feel free to swing a moderately heavy bell for a bout of about 20 to 30 reps!
2. The Squat Thrust Calisthenic: This is a calisthenic exercise which means that it is a total body exercise that is performed in a rhythmic and systematic manner in order to promote both cardiovascular fitness and total muscular strength. This particular drill requires you to start out standing with your feet at shoulder width and crouching to place your hands on the ground in front of you. The next step involves you kicking your feet back behind you in order to extend your body into an upright push up position. Finally, it is finished by you kicking your feet back up underneath you in order to stand back up. You can intensify the drill further by going into a vertical jump upon standing. This is one butt kicking cardio strength drill my friend.
3. Squat Jumps: The squat jump is an exercise that doesn't require any additional resistance other than your own body weight. However, the drill can be intensified by you holding dumbells, kettlebells, or by wearing a weighted vest. The squat jump is a plyometric drill which means it involves a continuous intense effort of short burst muscular contraction which initiates the stretch shortening response (SSR) of your muscles and connective tissues. This is great for helping you to develop cardiovascular fitness, strength, and also improve your joint integrity. The squat jump is executed by you standing with your feet at shoulder width and squatting down by bending at your hips. As you descend at the squat you will want to swing your arms back as you squat downward and then immediately swing your arms forward at the same time as you explosively extend at your hips, knees, and ankles. You should extend your body with enough force to elevate yourself up off of the ground. From here make sure to land and repeat the same process for every following repetition. Every rep should be done in continuous succession.
If you haven't already started to implement these 3 mentioned cardio strength training drills into your workouts for optimal fitness then you are missing out. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

Compound Exercises Are Vital For Muscle Growth

By Jim Whiteside

Compound exercises are an essential component of a complete and effective fitness strength training program. These are the exercises that work the body at insane levels of intensity and are responsible for huge gains in muscle mass and strength. In fact, science has proven that these exercises are responsible for the largest increase in strength and muscle growth. This article discusses the benefits of incorporating compound exercises in your routine along with some of the considerations in their use.

To get an idea of why compound exercises are so effective, it helps to firstly define the exercise. A compound exercise is an exercise that requires multiple different muscle groups from different parts of the body to work at the same time. Isolation exercises on the other hand, only use a single muscle during a weight lifting exercise. They are also known as multi-joint exercises.

There are a number of different types of effective multi-joint exercises that can be used. Two of the best, and most common, exercises are the squat and the bench press. Other great exercises include the pull up (weighted) and the clean and press. Compound exercises can be used within any strength training program however they are better performed at the start of a workout session. This is due to the massive energy needs of the exercises and the build-up of lactic acids. All serious bodybuilders and dedicated athletes use this technique to ensure they get the most out of each workout. These results have been scientifically proven and will ensure your workouts are conducted in the most efficient manner.

A great side effect of multi-joint exercises is they burn huge amounts of calories. This will see you shredding fat in no time. While you can't convert fat into muscles, the combined mass building and fat burning properties of compound exercises will make it feel like your fat is turning into muscle.

If time is short, or you want to mix up your program, compound exercises can provide an excellent complete workout on their own. A number of the Olympic power-lifting programs are designed using only one compound exercise per workout. In this type of program, you use only one compound exercise and perform 5 slow, heavy, reps per set. Rest between each set is also increased to ensure maximum recovery before completing the next set.

Coordination between the muscles is synchronized leading to greater overall muscle strength. This is a necessity in that when a multi-joint exercise is used with multiple muscles and areas of the body involved, a greater level of synergy is created between the muscles. Being able to get the muscles to synchronize with one another is an effective way to improve overall muscle strength and ensure maximum strength and size gains are achieved.

Getting stronger muscles is not the only thing that will result from these exercises in a fitness strength training regimen. You will also get a healthy cardiovascular workout as well. This is thanks to the greater level of physical intensity that is needed when carrying out these exercises. Your heart rate will be elevated during and after the workout while your body recovers and re-builds itself after such an intensive workout.

In summary, it is vital to include compound exercises as part of your strength training program. These exercises work multiple muscles at once providing the high levels of intensity necessary for shredding fat and gaining muscle. Unfortunately so many people don't include these exercises because they are tough on the mind and body! However, there is no reason not to include compound exercises in your strength training program today.

Jim is a former Elite Special Forces soldier with over 20 years of experience. After years of research and training his fellow warriors and athletes in how to achieve elite levels of fitness, he has decided to release these training secrets to the public. You can visit Jim's Fitness Strength Training program today to download your copy of his amazing program.

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