Jay Cutler's 7 Strategies for Developing Massive Triceps!!

Jay Cutler's 7 Strategies for Developing Massive Triceps

Master how to hammer those horseshoes from every angle!!

BY THE LEGEND- Jay Cutler, 4X Mr. Olympia:

Tip #1

Dips are the number-one mass builder for triceps. I don’t like to do them for chest, but that’s just a personal thing. I always feel them the most in my triceps. The muscular development of Olympic gymnasts, who work on rings and parallel bars, proves how effective a dipping movement is for triceps.

Tip #2

For push-downs, I like to keep my elbow joints working like simple hinges and not put extra pressure on them. What’s great about doing rope push-downs first is that they really warm up the elbow joints, which, after years of bodybuilding, become very fragile.

Tip #3

I wasn’t lucky with the best genes for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you select. I learned very soon that skull-crushers (lying triceps extensions) weren’t the only exercise for triceps, contrary to what a lot of people seem to think. Cable movements can be quite beneficial for size and shape. It’s just a matter of finding the perfect position for your body structure and really putting your mind into working the muscle.

Tip #4

I stop just short of lockout when doing dumbbell or cambered-bar extensions because, unlike push-downs, there isn’t as much tension at the lockout. When you’re pushing something down at contraction, there’s tension in your triceps, but when you’re holding something up, the contraction is more of a resting point. Bodybuilding training is all about applying maximum tension to your muscles.

Tip #5

One-arm dumbbell extensions hit the long head. This is a fill-in movement that really pumps the area with blood. When the arm is in the up position, only triceps can be used to move the weight. It eliminates the other body parts that can creep into lifts like push-downs and dips.

Tip #6

I think one-arm push-downs have really added to my triceps detail and accentuated my horseshoes. I use an underhand grip and start with my hand near the opposite deltoid. Then I pull the handle down across my body. The effect is a cross between a push-down and a kickback. Single-arm movements are always good for biceps and triceps because you can really focus on the contraction.

Tip #7

The most significant thing is to not emphasize lifting heavy. Keep in mind that the elbows are soft joints. Work the triceps rather than trying to work the weight. I know a lot of guys who try to ego lift and hoist heavy weights, but that’s not what bodybuilding is all about. What is essential is how much stress you can apply to the muscles.

Amazing Benefits Of Creatine!!

Amazing Benefits Of Creatine!!

Creatine which is the primary source of ATP; used for short bursts of power) is a product not without its share of debate. Creatine has been considered as a potentially harmful product by some authorities. It has since been shown that if used the right way, it is among the safer supplements to opt for. Also, some types of creatine can be superior to others. 

Advantages of supplementing with creatine:

• Boosts muscle strength and size
• Enhances healing
• Increases sprint performance
• Betters brain function

Studies have found that creatine will provide you with the following benefits:

• Increases muscle fiber size; hypertrophy.
• Promote greater muscular gains in increasing FFM (Fat Free Mass, which includes muscle mass).
• Improves maximum power.
• Increases Myosin.
• Increases muscle mass.
• Enhances bone regeneration.
• Improves healing following stamina activity.
• Enhances optimum strength.
• Has a neuro-protective function.

GLUTAMINE- BODYBUILDING SECRET WEAPON!!

AMAZING BENEFITS OF GLUTAMINE!!

Find out everything you need to know about glutamine and how it can help you!

Over 61% of skeletal muscle is Glutamine. It consists of 19% nitrogen, which makes it the primary transporter of nitrogen into your muscle cells.

Throughout intense training, Glutamine levels are greatly used up in your body, which decreases strength, stamina and healing. It could take up to 6 days for Glutamine levels to go back to normal - and Glutamine plays a vital role in protein synthesis. 

L-GLUTAMINE POWDER USES:

Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Growth hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles.

This is especially useful for people 'cutting down'. Especially during summer when you're trying to get rid of some body fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines requires the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to health issues - that is why L-Glutamine supplementation is so important, maybe not to gain more muscle mass, but for the 'maintenance' effects of L-Glutamine.

"GLUTAMINE IS ESPECIALLY USEFUL DURING SUMMER WHEN YOU'RE TRYING TO GET RID OF SOME BODY FAT WITHOUT LOSING ANY MUSCLE."

L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%.

HOW MUCH SHOULD YOU TAKE IN?

Bodybuilders should take 10-15 grams of L-Glutamine a day - supplementing it 2-3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you're taking. Many protein supplements already have some L-Glutamine mixed into it. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.

SIDE EFFECTS WITH L-GLUTAMINE SUPPLEMENTATION!

You shouldn't worry about Glutamine side effects, as studies have found it to have no adverse side effects, and also because Glutamine naturally occurs in your body, it has no health risks. However, like all supplements, too much is never a good idea. Taking excessive quantities of L-Glutamine has led to disturb stomachs, so you should stick to the suggested doses.

WHAT ARE THE BENEFITS OF L-GLUTAMINE?

• Glutamine helps restore glycogen which regulates energy levels. It is the most essential component of muscle protein, helping repair and build muscle.

• Glutamine has been associated to protein synthesis. It stops your muscles from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.

• Glutamine holds cell volume and hydration, aiding wound and reduce healing and recovery.

• Glutamine benefits you by restoring declining Glutamine levels during extreme workouts.

• Research has shown Glutamine can help you produce hgh levels. A study has shown 2 gms of L-Glutamine increased growth hormones by over 400%.

• Glutamine may serve to boost your resistance.

• Glutamine is one of the most important nutrients for your intestines. It has the ability to 'repair a leaky gut' by maintaining the structural integrity of the bowels.

SHOULD I TAKE L-GLUTAMINE?

Even though L-Glutamine is a very important part of a bodybuilders' supplementation, L-Glutamine isn't only for bodybuilders. Glutamine is vital for maintaining intestinal function and aiding in the immune response also.

Individuals with muscle-wasting and immune-system related illnesses (such as cancer or AIDS) who may be incapable of manufacturing their own supply of glutamine may benefit from glutamine supplements taken along with other amino acids. Becoming sick or the loss of lean body mass are potential indicators of glutamine deficiency.

Top 14 Ways To Shed Fat This Summer!!

Top 14 Ways To Shed Fat This Summer!!

The heat is on, that means your clothes will be coming off. Do you like like your best? 

All of us want to look great in a bathing suit, but not everybody has been preparing their physiques for that summer season. If you're in the latter camp, which means you're probably seeking to burn some body fat before pool parties and lakeside barbecues turn out to be weekly events. Well, you are in luck!

Here are 16 ways for you to fire up your fat burning before for the upcoming swimsuit season:

1 Stay hydrated

Believe it or not, water is the greatest fat-burning factor available on the market. Your liver, which processes fat, needs a lot of water to perform well. Dehydration slows the fat-burning process and has negative effects on your muscles and joints. If you want to take down dehydration, drink drink drink!

I'm sure you've heard the advice: Drink 8 glasses of water everyday. Although that's a great starting point, your weight, diet, activity level, and even your altitude will influence your hydration needs. Judge how much you should be drinking by the color of your urine. If it's pale yellow to clear, then you're probably drinking enough water. If it's a darker shade of yellow, you need to do more water drinking.

Staying well hydrated can also prevent you from craving more food.

"Thirst is often mistaken for hunger." "If you are feeling hungry, you well could be slightly dehydrated. If you suspect this may be the case, drink a few glasses of water before you eat."

2 Consume FREQUENTLY

Although it might seem like crazy talk, increasing the frequency of your meals can help you lean down. Don't get me wrong—eating frequently isn't as important as the quality of your food. "Quality is key. Complex carbs, healthy fats, and lean proteins spaced evenly throughout your day gives your metabolism a boost which in turn promotes fat loss." 

Bodybuilding legend Rich Gaspari knows exactly how the frequency and quality of his meals will transform his physique. "When my goal is to shed fat," he says, "I make sure I eat 6-8 times per day and keep my portions small. The greater meal frequency is perfect for boosting metabolism and I don't eat any meal so large that it's likely to store fat."

3 LIFT HEAVIER

I hear a lot of people claim that if you want to lose fat, you have to do more reps with lighter weight. It doesn't make sense. The more muscle you have on your body, the more energy it takes your body to operate. 

Your weight should always be challenging, but don't sacrifice good form for heavier weight. "If you aren't using good form, you aren't stressing the muscles as you need to in order to receive good benefit." 

Without the mental connection to the muscle you're working during the exercise, you'll just be going through the movement pattern without stressing your muscles for growth.

4 EAT AFTER YOU Workout

The post-workout meal is critical for improving recovery, building muscle, and re-energizing after a tough lifting session. However, you can't rely on your post-workout nutrition to make your gains for you.

What you eat before you train and throughout your day is a huge factor in getting lean. In other words, if your nutrition isn't great, eating a protein-packed post-workout meal isn't going to do much.

5 DO COMPOUND LIFTS

An ideal way efficiently work more muscle tissues is to do compound lifts. Doing compound movements will allow you to lift more load, creating a superior hormonal and metabolic reaction. Which means more fat-burning for you!

Include lifts like the squat, deadlift, bench press, overhead press, and row in your program.

6 DO Cardio exercise

When Wasiak really wants to crank up fat burning and dial in for a show or a photo shoot, he uses cardio to help him get there. "Perform cardio after you lift, not before ," he explains. "Performing cardio post-workout has helped me to enhance my fat-burning potential because I'm burning through my glycogen stores."

Doing your cardio training after your lifting workouts also allows you to maintain the most energy for when you need it—during those big compound exercises.

Gaspari, on the other hand, has a different style. "I prefer to do cardio first thing in the morning on an empty stomach. When I want to get ripped, I start with 20-30 minutes five times per week. As fat loss slows, I add 10 minutes each cardio session. "

Everybody will have different needs and preferences for their cardio. Choose whichever method works best with your plan.

"When we talk about FAT BURNING, INTENSITY IS THE NAME OF YOUR GAME."

7 Reduce YOUR REST PERIODS

Gaspari lives by this rule. "In the weight room, I shorten my rest periods and use advanced techniques like supersets, compound sets, and dropsets to build muscle and burn fat."

"The key here is to keep training hard and heavy—don't trick yourself into thinking that you have to use really light weights and high reps. If you put your mind to it, you can still train just as heavy at a fast pace."

Wasiak also utilizes this method to burn fat. "High intensity with shorter rest periods maximizes your efforts in the gym," he says.

"It has worked very well for me when I'm dieting down for a show and trying to lose those stubborn pounds of body fat."

When it comes to fat burning, intensity is the name of your game.

8 Get more sleep

Getting enough sleep at night is key for optimal fat burning. People who sleep less at night suffer a slower metabolism, a lower testosterone release (which aids in fat burning for both men as well as women to a smaller degree), and a higher level of hunger during the day. All of these factors will work against you if you're trying to lean down.

Prioritize sleep like you would your workouts. Yes, it's that important.

9 SUPP WITH BCAAS

The branched chain amino acids L-Leucine, L-IsoLeucine, and L-Valine are extra crucial for muscle building and recovery because they're digested in the muscle instead of the liver. That means they can be used to build new proteins for energy!

Wasiak recommends taking BCAAs before and after your workout "to keep yourself in an anabolic state so you can boost fat burning." BCAAs can also help your muscles recover and can (indirectly) aid your hydration.

BCAAs are a great choice for those of us trying to stay lean because they don't have many calories. So put a scoop into your water bottle and enjoy!

10 Drink GREEN TEA

When it comes to your choice of morning beverages, consider swapping your usual cup of coffee for some green tea. Green tea is ideal for aiding your fat-burning goals because it can enhance your metabolic rate and provide strong antioxidant support for recovery from intense exercise. Even better, green tea is a a lot more hydrating beverage than coffee!

"INSTEAD OF FOCUSING ON THE NUMBER ON THE Weighing machine, Use a MIRROR, YOUR CLOTHES, AND HOW YOU FEEL TO MEASURE YOUR IMPROVEMENTS."

11 Say goodbye to THE SCALE

Although your goal for the summer is to look better in a tank top or bikini, the scale is not usually a great tool for measuring success. 

"Don't let the number on the scale determine what kind of day you'll have." Remember: we're trying to alleviate stress here, not make it worse.

Worrying about your weight and how it fluctuates can also make sticking to a nutrition and workout plan difficult.

If you're not seeing changes on the scale, then it's a lot easier to just give up on your fitness goals altogether.

Instead of focusing on the number on the scale, use the mirror, your clothes, and how you feel to measure your improvements.

If your summer shorts fit much better than they did two weeks ago, that's progress—no matter what the scale says.

12 UP YOUR CARB NOW AND THEN

A low-carb approach can be an efficient weight-loss tool. However, using a very-low-carb diet for an extended period of time, without breaks, can slow your metabolism and turn back the desirable fat-burning effects.

If you are going on a reduced-carb diet regime, schedule carbohydrate re-feeds into your nutrition plan weekly. Not only do these re-feeds help keep the fat burning hormone leptin in check, but they will help keep you mentally sane during your a stringent diet plan.

13 Be CONSISTENT

I know you're looking for ways to make your lean-body goals come faster, but only consistency in your diet and training will make progress. "Maintaining proper nutrition and training programs that are catered to your body and your goals will consistently promote fat loss." 

If you stick to your plan for at least a month, the quality of your results will surprise you.

14 SET Objectives YOU CAN ACHIEVE

"I'm a big fan for reaching for the stars, but someday you need to be respectful to your limitations, too."

Your physique objectives should be attainable. If you have 60 pounds to get rid of, don't expect to lose it this month. If you would like to put on 25 pounds, know that it's a long process that may even take you a year. If you concentrate on smaller steps as you go, you will find enhanced long-term success!

All You Ever Wanted To Know About BCAA!!

BCAAs: The Numerous Benefits Of Branched-Chain Amino Acid Supplements

BCAAS MAY HELP-

PROMOTE WORKOUT RECOVERY*

ENCOURAGE MUSCLE GROWTH*

SUPPORT STRENGTH AND POWER*

What are BCAA’s?

BCAA, known as Branched Chain Amino Acids, are one of the best supplements in sports nutrition. BCAA’s are made from three essential amino acids called Leucine, Isoleucine and Valine that experts have been combining for years in a 2:1:1 ratio to supplement the prime protein diet of athletes and people who workout. BCAA supplements are basically molecules that combine to form protein. Including them in your diet in free form has been shown to increase a muscular body, recovery and support the immune system during periods of intense training.

When should you take BCAA Supplements?

Right after training you have a short window during which your muscles need protein to repair and replenish. This is because the entire digestion of the protein takes time. BCAA supplements help put amino acids into the body quickly and work with the fully digested protein to enhance the entire recovery process.

 The Benefits of BCAA’s:

Firstly, BCAA’s are metabolized in the body differently to most other amino acids. It’s believed this unique property means when they’re taken before training they actually can minimize the risk of muscle break down. 

BCAA supplementation has also been shown to help improve the performance of the immune system. This in turn may help prevent over-training, especially important during periods of intense physical activity. Lastly, BCAA can shed fat and increase the stamina.

There are no side-effects of BCAA. But remember, overuse of anything; be it healthy will cause problems.

BEST BCAAs:

1. ON AMINO ENERGY 

2. MUSCLEPHARM BCAA 3:1:1

3. BPI SPORTS BEST BCAA

4. SCIVATION XTEND 2:1:1

(I PERSONALLY USE ON AMINO ENERGY & SCIVATION XTEND BEFORE & AFTER MY WORKOUT RESPECTIVELY FOR INCREASED ENERGY & MUSCULAR RECOVERY)

4 MOVES TO INCREASE YOUR BACK THICKNESS

4 MOVES TO INCREASE YOUR BACK THICKNESS

Improve your spread for the V-taper body all bodybuilder's desire.

Nothing looks quite as absurd as massive, toned arms attached to a back with the thickness of a spider ape. Building an enormous, wide back is necessary to your overall aesthetic. Not only is a wide back imposing by itself, but it also makes your waist look smaller, increasing the ever essential V look all bodybuilders crave. On your next back session, try these 4 exercises and witness your back shield blow up.

V-HOOK PULL-UPS

Put the V-Grip attachment over the top of the pull-up bar, pull yourself up and touch your chest to the v-bar attachment. Concentrate on using your lats and upper back to pull yourself up. Keep these strict, no swinging. Do 5 sets to failure.

As you can see, when trying developing a wide back strict form and muscle intention are important. Add these exercises in on your back session and look at your spread grow.

ONE-ARM LAT PULL-DOWNS

These effectively isolate the lats, resulting in a serious increase in back width. Put the handle attachment on the lat pull-down stack. Grab it with one hand and fell a big stretch on the top. Pull it down so the handle is at shoulder level. One-arm lat pull-downs should also be done with the strictest of form, and muscle intention is key here. Feel the lats executing it. Do 5 sets of 10-15 repetitions.

STRAIGHT-ARM PUSH-DOWNS

The straight-arm push-down is one back exercise where the lats are almost completely isolated, there is very little bicep activation like most back exercises. I've found that Lat development actually blows up when these are incorporated. Use the straight bar attachment on the weight stack, keep the arms in a straight line and lower the bar to the thighs while angling forward at the top (emphasizing stretch). Do 5 sets of 15 reps.

WIDE-GRIP PULL-UPS

Wide grip pull-ups are absolutely essential to developing an impressively wide back. They are more lat intensive than their normal grip counterpart. To perform wide grip pull-ups grasp the pull-up bar wider than shoulder width, and make sure to come all the way down on each rep. Use muscle intention to really feel your lats doing the work. Pull yourself all the way up so that the pull-up bar is at around chest level. Do these strict (No cheating/body English/momentum).Once you can do 10 strict wide grip pull-ups, start adding weight. Do 5 sets to failure in this exercise.

BICEPS Workout By ''THE PRO MAKER'' - Hany Rambod

BUILD MASSIVE ARMS

BICEPS WORKOUT PROGRAM

It is a high-volume, high intensity workout plan designed especially for size and mass gain in your biceps. Extreme Pump is guaranteed!!!

1 SPIDER CURL 

7 sets of 10-12 reps 

  

2 EZ-BAR CURL

3 sets of 8-10 reps 

3 INCLINE DUMBBELL CURL

3 sets of 8-10 reps

4 CABLE HAMMER CURLS - ROPE ATTACHMENT

7 sets of 10-12 reps 

Rest for 30-45 secs between spider curl and hammer curl sets, and 90-120 secs between EZ-bar curl and dumbbell curl sets.

SHREDDED 8 PACK ABS WORKOUT

SHREDDED 8 PACK ABS WORKOUT

We all want a six-pack, the six slabs of muscle that solidify an pride. Don’t be like everyone else, go for eight. That way, if you fall short, you’ll maintain at least six. To get to this six pack promised land, you will need to do giant sets. Yes, giant sets! Which means doing 4 exercises back-to-back, non-stop, without the need for rest. Once you get through the fourth exercise, take 1 min rest and question your existence. If you are able to handle the pain, here are the 4 ab-chiseling exercises:

1. Lying Leg Raises

 

Lie on a flat bench or floor with your butt placed at the bottom edge. Maintaining your legs straight, feet together, and your lower back on the bench, raise your legs straight up until they’re perpendicular to your body. Then slowly lower your legs back down (below the level of the bench). Exhale as the legs come up, inhale as they go down.

2. Abs Crunches 

Lying on the floor, preferably a mat, put you legs up on a bench. Place your hands behind head or fingers behind ears (harder) and crunch straight up towards the ceiling. Big exhale at the top and then come down slow without letting your head touch the ground.

3. Knee Tuck-ins 

Sitting upright on the bottom of a bench, grab the bench at your sides, and pull your knees into your body and your upper body into your knees. Think of it as an accordion and blow all the air out when the knees come in.

4. Bar Twists 

Sit down at the edge of a bench, holding a bar or broomstick behind your head. Now twist back and forth looking behind you on each rep as you contract the oblique muscles. As you get more comfortable, build up your pace. This exercise is the “love handles” worst enemy. Remember to exhale on each rep.

MY ROUTINE: I would usually do all of these 4 exercises without any rest for 15-20 reps range. Hold the contraction for the count of 3 for maximum burn feel. Do 3 sets total.

Motivation & Inspirational Quotes!!!

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