Difference between revisions of "Get Bigger Triceps"
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== Steps == | == Steps == | ||
===Exercising Your Triceps Without Weights=== | ===Exercising Your Triceps Without Weights=== | ||
| − | #Decide on a rep and set range. A rep range is how many times you will do each exercise and a set is one revolution of reps. <ref>http://www.mensfitness.com/training/your-ideal-rep-range?page=2</ref> | + | #Decide on a rep and set range. A rep range is how many times you will do each exercise and a set is one revolution of reps. <ref name="rf1">http://www.mensfitness.com/training/your-ideal-rep-range?page=2</ref> |
#*If you aren't experienced at lifting and exercising, start out with a low number of reps and sets. | #*If you aren't experienced at lifting and exercising, start out with a low number of reps and sets. | ||
#*Fitness experts recommend starting a new exercise on a lower rep and set number: 1-5 reps and 1-2 sets. | #*Fitness experts recommend starting a new exercise on a lower rep and set number: 1-5 reps and 1-2 sets. | ||
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#*If you don't know where to start, start at a low rep and set number with a low weight (5-10 lbs). | #*If you don't know where to start, start at a low rep and set number with a low weight (5-10 lbs). | ||
#*You will need to increase the number of reps and sets you do as you build muscle mass. As your muscles increase in size, they will need more exercise to get bigger. | #*You will need to increase the number of reps and sets you do as you build muscle mass. As your muscles increase in size, they will need more exercise to get bigger. | ||
| − | #*Before you increase reps, you will want to increase the amount of weight you are lifting. Low reps with higher weight tends to build muscle size and mass. <ref>http://www.precor.com/en-us/reps-vs-weight-learn-how-focus-your-workout</ref> | + | #*Before you increase reps, you will want to increase the amount of weight you are lifting. Low reps with higher weight tends to build muscle size and mass. <ref name="rf2">http://www.precor.com/en-us/reps-vs-weight-learn-how-focus-your-workout</ref> |
| − | #Perform some simple bench dip exercises. This type of move uses your triceps to lift your body.<ref>http://www.bodybuilding.com/exercises/detail/view/name/bench-dips</ref> | + | #Perform some simple bench dip exercises. This type of move uses your triceps to lift your body.<ref name="rf3">http://www.bodybuilding.com/exercises/detail/view/name/bench-dips</ref> |
#*Place a bench or table behind your back, perpendicular to your body. It should be at about knee height or just higher. | #*Place a bench or table behind your back, perpendicular to your body. It should be at about knee height or just higher. | ||
#*Get into starting position. Hold onto the bench with your hands fully extended and shoulder width apart. | #*Get into starting position. Hold onto the bench with your hands fully extended and shoulder width apart. | ||
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#*Use your triceps muscles to lift your torso back into starting position. | #*Use your triceps muscles to lift your torso back into starting position. | ||
#*This is one rep. Repeat the exercise according to your decided rep range. | #*This is one rep. Repeat the exercise according to your decided rep range. | ||
| − | #Try body tricep presses. This exercise will target your triceps using your own body as weight. This movement resembles a pushup, but in an upright position using a bar. <ref>http://www.bodybuilding.com/exercises/detail/view/name/body-tricep-press</ref> | + | #Try body tricep presses. This exercise will target your triceps using your own body as weight. This movement resembles a pushup, but in an upright position using a bar. <ref name="rf4">http://www.bodybuilding.com/exercises/detail/view/name/body-tricep-press</ref> |
#*To start, position a bar in a rack at chest height. | #*To start, position a bar in a rack at chest height. | ||
#*Get into starting position. Grasp the bar, hands shoulder width apart. Step a yard or two back from the bar with your feet together and legs extended. | #*Get into starting position. Grasp the bar, hands shoulder width apart. Step a yard or two back from the bar with your feet together and legs extended. | ||
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#*Pause, then reverse the motion by extending the elbows. | #*Pause, then reverse the motion by extending the elbows. | ||
#*Once you find this kind of exercise easy, you can add muscle mass by using chains as added weight. | #*Once you find this kind of exercise easy, you can add muscle mass by using chains as added weight. | ||
| − | #Do some body up exercises. These also resemble pushups but start in a plank position. <ref>http://www.bodybuilding.com/exercises/detail/view/name/body-up</ref> | + | #Do some body up exercises. These also resemble pushups but start in a plank position. <ref name="rf5">http://www.bodybuilding.com/exercises/detail/view/name/body-up</ref> |
#*Get into a plank position on the ground. Lie on your belly on the ground. Extend your legs and place your feet together, and balance your weight on your toes. Place your forearms on the ground with the elbows aligned under your shoulders. Your forearms should be about shoulder width apart. | #*Get into a plank position on the ground. Lie on your belly on the ground. Extend your legs and place your feet together, and balance your weight on your toes. Place your forearms on the ground with the elbows aligned under your shoulders. Your forearms should be about shoulder width apart. | ||
#*Support your body weight with your toes and forearms. | #*Support your body weight with your toes and forearms. | ||
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#*Slowly lower your forearms back into starting position. | #*Slowly lower your forearms back into starting position. | ||
#*This is one rep. Repeat the exercise based on your rep range. | #*This is one rep. Repeat the exercise based on your rep range. | ||
| − | #Perform a cobra triceps extension. With this exercise you lie on your belly on the ground and use your triceps to lift your upper body off of the floor. <ref>http://www.bodybuilding.com/exercises/detail/view/name/cobra-triceps-extension</ref> | + | #Perform a cobra triceps extension. With this exercise you lie on your belly on the ground and use your triceps to lift your upper body off of the floor. <ref name="rf6">http://www.bodybuilding.com/exercises/detail/view/name/cobra-triceps-extension</ref> |
#*Begin in starting position. Lie flat on the floor on your stomach with your elbows bent and your palms flat. Your palms should rest alongside your chest | #*Begin in starting position. Lie flat on the floor on your stomach with your elbows bent and your palms flat. Your palms should rest alongside your chest | ||
#*Bend your elbows and push your upper body into an upright position. Keep your elbows tucked in close to your body. | #*Bend your elbows and push your upper body into an upright position. Keep your elbows tucked in close to your body. | ||
#*When your elbows are fully extended, bend them again to lower your upper body back to the floor. | #*When your elbows are fully extended, bend them again to lower your upper body back to the floor. | ||
#*Repeat according to your rep range. | #*Repeat according to your rep range. | ||
| − | #Try to perform some tricep dips. This exercise uses your triceps to lift your own body weight from grips at your sides. <ref>http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version</ref> | + | #Try to perform some tricep dips. This exercise uses your triceps to lift your own body weight from grips at your sides. <ref name="rf7">http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version</ref> |
#*Go to the bars at the gym. These should be side by side at roughly waist height. | #*Go to the bars at the gym. These should be side by side at roughly waist height. | ||
#*The bars are usually set at shoulder width distance. | #*The bars are usually set at shoulder width distance. | ||
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#*Higher rep range is 15+ reps. | #*Higher rep range is 15+ reps. | ||
#*The higher the weight you use, the bigger your muscles will get. However, you will want to increase reps and weights gradually so you don't injure yourself. | #*The higher the weight you use, the bigger your muscles will get. However, you will want to increase reps and weights gradually so you don't injure yourself. | ||
| − | #*A good rule for muscle building is to start at a lower rep and increase the weight before increasing reps. <ref | + | #*A good rule for muscle building is to start at a lower rep and increase the weight before increasing reps. <ref name="rf2" /> |
#*Beginners should try using lighter weights with lower reps to get started, then gradually increase. | #*Beginners should try using lighter weights with lower reps to get started, then gradually increase. | ||
| − | #Try the classic bench press. This uses weights on a barbell while you are lying on your back on a bench to work out your triceps. <ref>http://www.bodybuilding.com/exercises/detail/view/name/bench-press-powerlifting</ref> | + | #Try the classic bench press. This uses weights on a barbell while you are lying on your back on a bench to work out your triceps. <ref name="rf8">http://www.bodybuilding.com/exercises/detail/view/name/bench-press-powerlifting</ref> |
#*Begin by lying on the weight bench with your head beyond the weight bar. | #*Begin by lying on the weight bench with your head beyond the weight bar. | ||
#*Place your feet on the floor on either side of the bench and tuck them back so they are under your knees. | #*Place your feet on the floor on either side of the bench and tuck them back so they are under your knees. | ||
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#*Keep the bar, your wrists, and arms in line as you lift up. | #*Keep the bar, your wrists, and arms in line as you lift up. | ||
#*Repeat according to your rep range. | #*Repeat according to your rep range. | ||
| − | #Use dumbbells to perform triceps extensions. You perform these from a standing position. <ref>http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-triceps-extension</ref> | + | #Use dumbbells to perform triceps extensions. You perform these from a standing position. <ref name="rf9">http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-triceps-extension</ref> |
#*Start by standing straight with your feet shoulder width apart. | #*Start by standing straight with your feet shoulder width apart. | ||
#*Grab a dumbbell with one hand. With your other hand, steady yourself by grabbing onto a steady surface such as a gym bar or table. | #*Grab a dumbbell with one hand. With your other hand, steady yourself by grabbing onto a steady surface such as a gym bar or table. | ||
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#*The upper arm should remain by the head at all times. | #*The upper arm should remain by the head at all times. | ||
#*Repeat according to your rep range. Then start over with the other arm. | #*Repeat according to your rep range. Then start over with the other arm. | ||
| − | #Try a two arm dumbbell triceps extension. This exercise allows you to work the triceps using dumbbells from a sitting position. <ref>http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-two-arm-dumbbell-triceps-extension</ref> | + | #Try a two arm dumbbell triceps extension. This exercise allows you to work the triceps using dumbbells from a sitting position. <ref name="rf10">http://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-two-arm-dumbbell-triceps-extension</ref> |
#*Sit down at the flat end of a bench with a dumbbell in both arms. | #*Sit down at the flat end of a bench with a dumbbell in both arms. | ||
#*Bend your knees slightly and bring your torso forward by bending at the waist. | #*Bend your knees slightly and bring your torso forward by bending at the waist. | ||
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#*Return to starting position as you inhale. | #*Return to starting position as you inhale. | ||
#*Repeat this exercise according to your rep rate. | #*Repeat this exercise according to your rep rate. | ||
| − | #Perform a seated triceps press. This allows you to flex and extend your triceps with weights from a sitting position. <ref>http://www.bodybuilding.com/exercises/detail/view/name/seated-triceps-press</ref> | + | #Perform a seated triceps press. This allows you to flex and extend your triceps with weights from a sitting position. <ref name="rf11">http://www.bodybuilding.com/exercises/detail/view/name/seated-triceps-press</ref> |
#*Sit down on a bench with back support. | #*Sit down on a bench with back support. | ||
#*Grasp a dumbbell with both hands and hold it overhead at arms length. | #*Grasp a dumbbell with both hands and hold it overhead at arms length. | ||
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#*Repeat this exercise according to your rep rate. | #*Repeat this exercise according to your rep rate. | ||
===Staying Healthy for Building Muscle=== | ===Staying Healthy for Building Muscle=== | ||
| − | #Include a rest day into your exercise regimen. Rest days are important for muscle recovery. <ref>http://www.bodybuilding.com/fun/make-the-most-of-your-rest-days.html</ref> | + | #Include a rest day into your exercise regimen. Rest days are important for muscle recovery. <ref name="rf12">http://www.bodybuilding.com/fun/make-the-most-of-your-rest-days.html</ref> |
#*Without recovery days, your musculoskeletal system, nervous system, and immune system will become compromised because of the stress that weightlifting puts on your body. | #*Without recovery days, your musculoskeletal system, nervous system, and immune system will become compromised because of the stress that weightlifting puts on your body. | ||
#*This puts you are greater risk for injury, illness, muscle weakness, and mood changes. | #*This puts you are greater risk for injury, illness, muscle weakness, and mood changes. | ||
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#*On your rest day, drink plenty of water and eat healthy meals. | #*On your rest day, drink plenty of water and eat healthy meals. | ||
#*If you must workout, do a simple cardiovascular workout and toning exercises without weights. | #*If you must workout, do a simple cardiovascular workout and toning exercises without weights. | ||
| − | #Eat protein rich foods. Proteins are essential for muscle building. They will provide you with lasting energy and stamina needed for muscle building exercises as well as help to keep your muscles strong. <ref>http://www.livescience.com/39648-what-and-when-to-eat-to-build-muscle.html</ref> | + | #Eat protein rich foods. Proteins are essential for muscle building. They will provide you with lasting energy and stamina needed for muscle building exercises as well as help to keep your muscles strong. <ref name="rf13">http://www.livescience.com/39648-what-and-when-to-eat-to-build-muscle.html</ref> |
#*You will 1.2-1.6 grams of protein per kilogram of body weight. This ratio is said to promote muscle and bone health. | #*You will 1.2-1.6 grams of protein per kilogram of body weight. This ratio is said to promote muscle and bone health. | ||
#*Nutritional studies have shown that you should get at least 15% of your diet from protein. | #*Nutritional studies have shown that you should get at least 15% of your diet from protein. | ||
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#*Other lean sources of protein are skim milk and low fat cheeses. | #*Other lean sources of protein are skim milk and low fat cheeses. | ||
#*Plant based sources of protein are soy and nuts. | #*Plant based sources of protein are soy and nuts. | ||
| − | #Plan your protein intake at specific times. It is not just how much protein you eat but when that will help you to build muscle. <ref | + | #Plan your protein intake at specific times. It is not just how much protein you eat but when that will help you to build muscle. <ref name="rf13" /> |
#*Have a protein rich food 20 minutes before each workout. | #*Have a protein rich food 20 minutes before each workout. | ||
#*Have another protein rich food just after a workout as well. | #*Have another protein rich food just after a workout as well. | ||
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#*Women should opt for 80 grams of protein split up over 4 meals. | #*Women should opt for 80 grams of protein split up over 4 meals. | ||
#*Men should try to get at least 100 grams of protein a day, split up over 4 meals. | #*Men should try to get at least 100 grams of protein a day, split up over 4 meals. | ||
| − | #Don't skimp on fruits and vegetables. While lower in protein, these foods still have essential vitamins and minerals. They are also low in calorie and filling. <ref>http://www.bodybuilding.com/fun/nutrition-101-eat-to-build-lean-muscle.html</ref> | + | #Don't skimp on fruits and vegetables. While lower in protein, these foods still have essential vitamins and minerals. They are also low in calorie and filling. <ref name="rf14">http://www.bodybuilding.com/fun/nutrition-101-eat-to-build-lean-muscle.html</ref> |
#*Melons such as cantaloupe are fast digesting because they are low in fructose (the sugar found naturally in fruit). | #*Melons such as cantaloupe are fast digesting because they are low in fructose (the sugar found naturally in fruit). | ||
#*This is good for body builders because slow digesting carbohydrates are not as optimal for muscle building. | #*This is good for body builders because slow digesting carbohydrates are not as optimal for muscle building. | ||
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#*Specific types of polyphenols in apples can help to initiate lean muscle growth as well as prevent muscle fatigue. | #*Specific types of polyphenols in apples can help to initiate lean muscle growth as well as prevent muscle fatigue. | ||
#*Apples are also a great fat burning source, so they are a good type of carbohydrate to eat before a workout. | #*Apples are also a great fat burning source, so they are a good type of carbohydrate to eat before a workout. | ||
| − | #Don't cut out carbohydrates entirely. Carbohydrates are essential for a healthy diet and some carb rich foods can help you to build muscle. <ref | + | #Don't cut out carbohydrates entirely. Carbohydrates are essential for a healthy diet and some carb rich foods can help you to build muscle. <ref name="rf14" /> |
#*Brown rice is a carb rich food that will give you lasting energy. | #*Brown rice is a carb rich food that will give you lasting energy. | ||
#*Brown rice can stimulate growth hormone, which encourages muscle growth and fat loss. | #*Brown rice can stimulate growth hormone, which encourages muscle growth and fat loss. | ||
