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If you want to get big fast then working on your Triceps is the way to go. The Triceps consist of 3 heads that aide in every pushing movement and some pulling movements (try pushing against a wall and pulling a door knob to see how your triceps react). Strong Triceps help to push against objects and help maintain weight.
Strengthening each aspect of the arms will help in exercises for other sections of the body and ultimately enable lifting more weight. Do not be fixated in working on just one component of the arm unless it is actually weak or else you are minimizing your potential.
The first thing you should do for the Bench Dip is stretch the shoulders and triceps to get ready for movement. (This exercise can be done with feet on the floor or on another bench and with or without weights). Fitness Drive recommends starting without weights and feet on the floor at first to obtain the proper form (The picture above is a variation of the increasing difficulties). To start sit down and grip the bench with your hands. Keep extending your feet so that only your heels are touching the floor and your body is now supported on an angle by just your heels and hands. To perform the dip lower your body allowing your elbow to bend to a 90 degree angle and then straightening your elbow (This is 1 rep). Use the routine below to build this exercise into your workout.
Make sure to use controlled movements and do not jerk body.
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Remember that smooth controlled movements is key especially if you are elevating the exercise to include higher weights.
Depending on your goal, 3 different techniques you could follow are listed below. Pick the one that will work the best for you and watch the results start to develop.
The Fitness Drive Fat Burn technique only takes 6 minutes to execute. It consists of fast motions with short rest periods to maintain a high caloric burn rate. This is a timed exercise and should be done using something that would help tell how much time has gone by (i.e. stopwatch, phone, clock…). This will force you to keep pushing yourself even when you are exhausted.
- Fat Burn: (Time = 6 minutes)
3-4 sets of as many as you can in 1 minute with only 30 second rest periods
(5 times per week)
The Fitness Drive Muscle Build technique only takes 8 minutes to execute. It consists of slow reps to stretch and define the muscles with a longer rest periods. This is a weight training technique that forces the muscles to lift your weight for a longer period of time.
- Muscle Build: (Time = 8 minutes)
3-4 sets of 10-12 reps slowly with 1 minute rest periods
(4 times per week which is every other day)
The Fitness Drive Extreme Build/Burn technique only takes 11 minutes to execute. It consists of fast and slow bursts with a mixture of short and long rest periods. It is a technique that incorporates muscle confusion to elevate the heart rate to bring the body into the fat burning zone while utilizing weight training techniques to push muscles to work even harder.
- **Extreme Build/Burn: (Time = 11 minutes)
Total 6 sets
-1 set of as many as you can do in 1 minute
-Rest period 30-60 seconds
-3 sets of 10-12 reps slowly with 1 minute rest periods
-1 set of as many as you can do in 1 minute with only a 30 second rest period
-1 set of as many as you can do until failure
(3-4 times per week)
*Make sure to follow a strict diet and exercise regiment to expedite the results and further propel your goals.
Regardless of how defined you want to be you need to make sure you set a goal, establish a routine and keep following it. Results do not happen overnight and it is hard to see what progress you are making if you are a mirror-junky (staring at yourself in the mirror every chance you get). Do yourself a favor and take a before picture of yourself, save it and do not look at it again until the time is right. Each week take another picture of yourself. The time to analyze is on a month-to-month basis. Compare your before picture against the 4th week then again on the 8th, 12th, 16th, and 24th week picture. This way you can see the transition your body made and determine each month if the routine you are following is making an impact. *Discipline is the key!
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