Exercises can be classified either as compound, which are exercises that involve more than one muscle group, or isolation exercises, which are exercises that isolate a muscle group by concentrating on that one group of muscles.For the most time-efficient workouts, compound exercises are recommended because compound exercises can stimulate all the major muscles in the body and create the greatest change in body composition in the shortest time. As an added bonus, compound exercises help develop the body proportionately.

Compound exercises are movements that use multiple joints at one time. When you perform compound exercises, more muscle groups are recruited and used per exercise. For example, POWER CLEAN AND PRESS is a multi-joint exercise because the shoulder and elbow, nee, and hip joints are working to execute the movement. In turn, the POWER CLEAN AND PRESS works several muscle groups, including the muscles in the, legs, cavs, glutes, chest, shoulders, and triceps.

On the other hand, the biceps curl is a single-joint exercise since only the elbow joint is moving. The biceps curl only works the biceps muscle and is more of an isolated exercise.

So, when you are looking for a quality workout that hits lots of muscles, compound exercises help you do more in less time. By working several muscle groups at the same time, you can perform fewer exercises and reduce the total amount of time you spend in the gym.

Compound exercises also increase strength and size far more effectively than single-joint, isolation exercises. This doesn’t mean that single-joint exercises are ineffective. Exercises that isolate certain muscles and muscle groups do have an important role in fitness, especially for advanced lifters. However, if your schedule calls for reduced exercise time, compound exercises are the way to go. As an added bonus, they are more functional since virtually every movement in everyday activities, such as sitting or kneeling, and in sports like basketball or baseball, involve moving multiple joints.

Multi-Joint Exercises

Squats: Recognized mostly for building powerful thighs and hips, squats also add size to the upper body — including the back, shoulders, chest, and arms — due to their anabolic effect.

Deadlifts: The deadlift is another anabolic king because it not only increases lower body growth, but that of the upper body as well.

Leg Presses: These enable you to use heavier resistance than do leg extensions or curls, thus promoting more muscle growth. While three or more sets each of leg extensions and leg curls mainly work the quadriceps and hamstrings respectively, three or more heavy sets of leg presses or squats will strengthen and add more mass to the quadriceps, hamstrings and gluteals — in a shorter time frame!

Lunges and Stepups: These are also excellent time-saving multi-joint lower body exercises, and they are particularly more functional for sports and daily activities than leg extensions or leg curls.

Bench Presses, Dips and Pushups: When it comes to the upper body, bench presses, dips and pushups not only add mass to the chest, shoulders and back, but the triceps as well. In fact, they do it much more effectively than single-joint tricep pressdowns or kickbacks. Also, eliminate those single-joint dumbbell flyes for the chest for several weeks; these exercises will build up your chest muscles to a greater degree in less time.

Overhead Presses: Excellent for shoulders and triceps.

Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: You’ll see your biceps grow without doing one curl; not to mention the added size of your back muscles from doing these exercises.

Upright Rows: They’re also a bicep and forearm-building movement, as well as a wonderful shoulder and upper back exercise.

When Trying to build mass, it is wildly important that your getting enough sleep and eating right!!!

I have brokend down how to do ALL of thies workouts and more in my workout plan (It includes a video for each)

For best results, make sure you follow a good total body routine and diet (you get both in my workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter

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Alternating dumbbell curls are commonly used exercise to build biceps. This a good exercise, but I want to show you a way to do them that is WAY more effective! If you do them the way I am showing you in this video, you will notice that they are A LOT harder that normal curls, but the extra effort will yeald faster results that traditional curls!

You also want to make SURE you are using correct form when working your biceps!  If your not doing Bicep curls with the proper form, then your NOT WORKING YOUR BICEPS! In the video below I demonstrate exactly how to do a proper biceps curls so you will get results faster.

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter

Follow me on Twitter

and add me on Facebook 

Every day people ask me what supplements I take or what foods do I eat to stay in shape. But I am surprised that nobody ever ask me “How much do you sleep” because one of the easiest ways to burn fat and build muscle  is simply to get more sleep.
How Sleep Helps You Burn Fat
Research published this month in the Annals of Internal Medicine (one of the the big kahunas of peer reviewed medical journals) establishes that sleep–and sleep alone–is one of the most powerful diet tools ever identified.
There’s not a diet pill on the planet that could accomplish what sleep did in this study, which compared two groups of overweight non-smokers on calorie restricted diets for 14 days. One group clocked 8.5 hours of sleep per night, and the other logged 5.5 hours of sleep per night (which the authors point out is a “norm” for people in this day and age.) Both groups ate roughly 1,450 calories a day. After two weeks, the people who slept more lost more fat than the group who slept less. More than half of the weight loss during the 8.5 hours of sleep was fat versus only one quarter of the weight loss during the 5.5 hours of sleep. People literally burned fat while they slept.

Even more startling, the folks who slept less lost more muscle (60% more muscle was lost by the sleep-deprived group.)  Those three hours of lost sleep caused a shift in metabolism that made the body want to preserve fat at the expense of muscle. And that’s not all that happened: When the researchers compared circulating blood levels of appetite-regulating  hormones in the two groups they found those who slept for three fewer hours had produced more of the appetite stimulating hormone ghrelin. They woke up hungrier!

Most of us assume our bodies burn more calories when we are awake longer, but that’s not true. The metabolic rate is down-regulated with less sleep. Translation: When you sleep less, your body starts to burn calories at a slower rate to preserve energy. In the study, people burned on average 400 more calories by sleeping for 3 more hours–that’s an additional 2,800 calories burned in just one week. With less sleep, the body seeks to meet the increased metabolic needs of longer waking hours by shifting into a lower gear, so to speak, that burns fewer calories and less fat.

How Sleep Helps you Build Muscle
First, when you lift weights, what you’re doing is actually tearing the muscle tissue in a healthy way. After you eat your body uses certain nutrients to repair your muscle tissue. What you need to remember though, is that the protein and your body won’t start repairing your muscle tissue until you are at rest for a extended period of time, such as sleep. What this means is that if you are lacking sleep, your body isn’t getting sufficient time to repair and recover your muscles one hundred percent.
In addition to this, since sleep is the primary time the body recovers from exercise, it’s also when you will be rebuilding your torn muscle tissues. Without this recovery time, you’re going to go into your next exercise session at a disadvantage.

Finally, you must not overlook the connection between the amount of sleep you get and your overall exercise performance. When you are short on sleep, it’s quite typical to find yourself struggling to maintain the usual level of exercise that you normally would tolerate quite well.

One of the key recommendations for combating over training syndrome, which will quickly take you away from your workouts and limit further fat loss, is getting quality sleep. Failing to do so could mean you having to take time away from your program, which will without question of a doubt, slow you down.

So make sure you’re getting your 7-8 hours of sleep each night. Not only are you going to feel better, think clearer, and be much stronger when it comes to battling those food cravings that are so common with fat loss diets, but you’ll also really be helping promote better long-term health as well.

Bottom Line: If you want to burn fat, preserve muscle and wake up less hungry when you are dieting, sleep more…8.5 hours a night to be exact.

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter

Nutrition and Diet account for at least 75% of your fitness success. In my last post I went in to great detail about what you should and should not eat to gain muscle mass and / or loose weight and accomplish your goals FAST. but I left one thing out.. CHEAT DAYS!!!

Its difficult to say to yourself “I will NEVER eat burgers, fries, pizza, cake, and soda ever again”. You clearly bullshitting your self if you think that’s sustainable. The mere thought of that may keep you from even staring to eat right. That is why I recommend that one day a week you eat ANYTHING you want (pause) and forget about all the all the DIET RULES I gave you for 24 hours!!!

I already know what your thinking “If I eat crazy for a whole day, won’t I ruin all the progress that I made? NO… HELL NO…. a resounding NO!!!! You see, eating “bad” for one day a week will NOT hurt you, the same way that eating “good” one day a week will NOT help you! It’s what you do constantly that counts! <—– (Tattoo that statement into your brain!)

Cheat days are not only fun, but they help you eat right the other 6 days of the week. It’s easy to not eat a slice of pizza on a Tuesday if you know that you can eat 2 large pizza’s and a 2 later of soda to yourself on Sunday!

I usually schedule my cheat days for Sunday, thats when my girl cooks a big ass meal and we watch football or basketball all day. It does not have to be the same day every week, if i am going to an event like a wedding or a Holiday, I will make the cheat day on what ever day of the week it falls on.This is great because I can pig out with my family or friends one day a week with out felling guilty!

Cheat days work! You should be doing it EVERY WEEK! It dose not matter if you are trying to loose weight or gain muscle, Cheat days will help you stay on your diet plan 6 days a week and keep you motivated! I have seen it work for everybody that dose it. Here are some results

Here is a video of one of my EPIC CHEAT DAYS!

I have done a cheat day every week for the last 2 years!

WARNING… If you do NOT eat right the days leading up to the cheat day, then you don’t get to take one!!!! Know this should keep you motivated to stick to your meal plan the other 6 days of the week!!! And sticking to you meal plan the 6 days a week will help you accomplish your fitness goals fast, because its what you do constantly that counts!
For best results, make sure you follow a good total body routine and diet (you get both in my workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!! LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter
P.S. please help us fight the dangerous Internet Censorship bill “SOPA”. Don’t let the government ruin the internet! CLICK HERE TO JOIN THE FIGHT! 

Whether your trying to bulk up or lose a few we need to abandon the concept of calorie restricting diets or 3 big meals a day.

Contrary to popular belief, the best possible way to lose fat or gain muscle  is to eat 6 -7 meals each spaced about 2-3 hours apart.

Food is fuel for the body and without a steady supply of nutrients your body will retain fat and fail to produce new muscle. Now I realize that many people would say 6 meals is absolutely absurd so the thing I want to stress is they don’t have to be sit down meals at all. For example, take a grilled chicken breast sl with a baked potato on the side and you have an excellent small meal with a good protein-carbohydrate ratio. Another great substitute would be a meal replacement of whey protein powder if you dont have the time to make food.

Let me take you through the list of benefits of having 6 meals a day as opposed to 3.

Boost in Metabolism- 6 meals a day has actually been proven to increase metabolism for several reasons. The main factor is the thermic effect of food which is the calories it takes your body to break down and absorb the food. Foods have a thermic effect range from 3-30% and foods like protein are way up in that 30 percentile followed by carbohydrates in the 20% range. Burning calories just by eating more frequently? Sounds like a great deal to me!

Increase in Energy- Eating 6 meals a day helps maintain a balanced blood sugar levels in the body which prevents hunger attacks and will give you an incredible surge of energy while going through the long work day.

Lean Muscle Gains- Lastly and most important, 6 meals a day will drastically help you build and maintain muscle. The greater number of meals gives the muscles a constant supply of amino acids which are the building blocks of protein.

Putting it all together- The key is to prepare as much as possible the night before. Do all the cooking and preparation before hand so you can incorporate 6 meals in your busy work schedule.

What about counting calories?

Forget about counting calories!!! That shit is to difficult and unsustainable for the average person! I suggest that you go by portion size. we will say that “portion” is the size of your hand or fist. When you see “protein, carb, vegetable  or fruit” it means to eat A LEAST one portion of each. But the beauty of this program, is that even if your trying to lose fat, you can EAT AS MUCH AS YOU WANT! You should NEVER be hungry like some bullshit TV infomercial diet.
Sample Meal Plan For Someone Trying To Gain Muscle

7:00 a.m. Protein, Carb, or Fruit
9:30 a.m Protein, Carb or Fruit
12:30 am Protein, Carb or Fruit
2:30 p.m. Protein, Carb or Fruit
5:30 p.m. Protein, Carb or Fruit
7:00 p.m. Protein, Vegetables

Sample Meal Plan For Someone Trying To lose Fat

(if your trying to lose fat, you should take out the carbs 100% and only eat Protein, Vegetables, and fruits. the great thing about this is that YOU CAN EAT AS MUCH AS YOU WANT AND STILL LOSE FAT!!!!!)

7:00 a.m. Protein, Vegetables or Fruit
9:30 a.m Protein, Vegetables or Fruit
12:30 am Protein, Vegetables or Fruit
2:30 p.m. Protein, Vegetables or Fruit
5:30 p.m. Protein, Vegetables or Fruit
7:00 p.m. Protein, Vegetables or Fruit

Sample Meal Plan For Someone Trying To Gain Muscle AND lose Fat at the same time.

7:00 a.m. Protein, Carb, or Fruit
9:30 a.m Protein, Carb or Fruit
12:30 am Protein, Carb or Fruit
2:30 p.m. Protein, Vegetables
5:30 p.m. Protein, Vegetables
7:00 p.m. Protein, Vegetables

This works great, because you get to to burn off most of the cars during the day!

Food Choices

Proteins
Fish
Chicken
Lean Steak
Lean Ham
Tuna
Salmon
Whole Eggs

Carbohydrates
Brown Rice
Wild Rice
Wheat Pasta
Oatmeal
Beans
Sweet Potatoes

Vegetables
Broccoli
Snow Peas
Peppers
Lettuce
Eggplant
String Beans
Spinach
Cucumbers

Fruits
Any fruit that is not canned is good

Above all…. DRINK A LOT OF WATER EVERY DAY! Nothing is more important than that!

HERE is an example of how I eat every day

Combine 6 meals a day with the proper  training program and you will be well on your way to success!

For best results, make sure you follow a good total body routine  (here is my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter

//

Everyday people ask me “Can I turn my body fat into muscle?” or “If I stop working out, will muscle turn to fat? The simple answer to both questions is NO!! Here are two of the most common fitness myths that refuses to go away. Here is the thing, Fat cells and Muscle cells are NOT the same thing. Allow me to take you back to High School Biology class right quick. Cells only do 1 of 3 things, they grow, divide, and die… but THEY DO NOT TRANSFORM IN TO OTHER KINDS OF CELLS!

Body Fat Will NOT Turn Into Muscle

Why do people think that muscle turns to fat? Its because when people start working out, the training and the muscle they add burns there body fat reserves and uses it for energy! So now the person has more Muscle and Less fat, so everyone naturally assumes that the fat turned into muscle. But the fat did not TRANSFORM in to muscle. less fat is just a natural by product of having more muscle,  but the fat was not a prerequisite to gaining the muslce!!! This is important for skinny people to understand, YOU DON’T NEED TO GET FAT TO GAIN MUSCLE!

Muscles Don’t Turn into Fat

The myth that muscles turn to fat when a person stops exercising probably stems from the fact that people who body build or otherwise exercise quite a bit, who then stop exercising, tend to start looking a little flaby. There are a few different things that contribute to this, but primarily, it all comes down to caloric intake.

Specifically, people who exercise regularly tend to accustom themselves to eating quite a bit more food than people who maintain a relatively healthy body weight without exercising. Once they stop exercising though, they instantly lose the need for the calories used during their workouts, which is often quite significant.

It gets worse though. Over time, as their body loses muscle mass, their body needs significantly fewer calories even when they aren’t working out. So bottom line, people who exercise regularly who suddenly stop, tend to gain fat quickly because they don’t adjust their food intake to compensate for their decreased caloric needs, not because muscle cells are somehow turning into fat cells.

In either case, it comes back to training consistently and wisely along with being on a well planned nutritional program. Here are some nutrition guidelines:

Eat frequent meals (approx. 5-7 a day)
Eat plenty of vegetables, the greener the better
Eat some fruits as they have many fiber and anti-oxidant benefits
Stay away from highly processed and fast foods as they offer little nutritional benefits.
Obtain good fats from quality oils and nuts.
Eat lean meat sources, some of the best are eggs!
DRINK  A LOT OF WATER (<— The Most Important one!)

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter

The Human body burns more fat when its exposed to cold temperatures because our bodies must generate internal heat to maintain a constant 98.6 degree temperature. To do this the body will convert available and stored energy  (BODY FAT) into body heat.

To take advantage of this I tried to start taking ice baths…. But I found out that I could not handle that shit at all! I have found that working out in the cold works a lot better for me

I go out in the cold with not much clothing on and I do the following workout:do 3 sets per exerciseDo each exercise for 30 seconds rest 30 seconds between sets

1. jumping jacks

2. Jumping Lunges

3. Jumping High Knees
I am sure that any form of HIIT cardio will work.

5 Reasons Why Cold Exposure is Healthy

1. Cold exposure makes your body release fatty acids to fuel your shivering.

2. Cold exposure increases adiponectin, a hormone secreted by fat cells and responsible for fat burning, and glucose uptake by muscle that may last long after you warm up.

3. Cold exposure stimulates brown fat, the “fat burning fat” to increase in quantity and activity.

4. Cold exposure improves immunity.

5. Cold exposure may be an effective treatment for depression.

5 Ways To Use Cold Exposure To Lose Fat..

1. Lay on your back on the couch with an ice pack under your lower neck and upper back for 20-30 minutes, preferably in the evening.

2. Drink 500 ml of ice cold water immediately upon waking. I wrote about this yesterday when I discussed 3 healthy eating habits.

3. Take 5-10 minute cold showers, focusing the water on your lower neck and upper back. Best times for a cold shower is before breakfast or before bed.

4. Take 20 minute ice baths that induce shivering.

5. Do some of your exercise in a pool! Swim laps, take an aqua jogging class, or even aqua aerobics!

6. Go for shiver walks. That is, go for a walk with the most amount of clothes on that will make you shiver slightly.

For best results, make sure you follow a  good total body routine and diet (you get both in my workout plan). It may also help  to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

One of the best exercises to build your chest are “Flys”. There is no better exercises for working our your inner chest. In the gym, Flys are commonly done with Dumbbells or Cables. Most people that workout at home don’t have Dumbbells or Cables so they think that Flys are not an option for them, but you CAN do a version of flys at home buy doing “Towel Flys”. Check out the video the above for a full explanation of how to preform the move correctly.

Its great to ad Towel Flys to the  “Explosive Plyometric Chest Moves” that we talked about last week. Below are two videos that show how to ad both techniques together in a power chest workout!

Don’t get discuraged if you can only do the moves a few times. Working out is not about competing with anyone (unless your a probational athlete). It’s all about doing the best that YOU can every time…   That kind of what every part of  life is about. Keep giving it your all and I promise you that results will come!

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter A.K.A. “The Life Coach for Gangstas” 

The pics were emailed to me from Anders Christensen, you can contact him on his Facebook if have any questions about how he go in better shape!

I love hearing about the great results you all have been getting from the info on this site! I want even more of you to reach your goals in 2012 and I know that a lot of you have made new years resolutions to do just that! Unfortunately for many, surveys suggest that up to 88 percent of people who make a New Year’s resolution fail. Here are 5 tips to make sure you accomplish your fitness goals this year!

.

1. Make Exercise Part of Your Daily Routine. Exercise should be a regular part of your day, not something sporadic. Just as you set aside time for meals, sleep, School and/or work, set aside time for exercise. Pencil it in on your calendar, program it into your smartphone and stick to it just like you would any other important appointment. For best results, you may find that exercising at the same time and on the same days each week (such as first thing in the morning Monday, Wednesday, Friday and Saturday) helps you stay on track.

2. Pick a SPECIFIC goal. Goals that can’t be measured can’t be attained.  You need to be able to determine whether you’ve reached your goals or not.  For instance, a goal like “Get in better shape” is not easily measured, but a goal  like “Have a 32 inch waist by July 4th,” is.  Don’t start your resolutions until you have a measurable goal, or you will almost certainly fail.

3. MEASURE MEASURE MEASURE! (!!!BUT NEVER WITH A SCALE!!!!) You must measure your progress, because when you see that you have progressed, you’ll be motivated to keep going.  If your goal is to lose weight, or gain muscle mass, I STRONGLY suggest that you stay off of the scale!!! Scales are grossly misleading! if your trying to lose weight, you may be losing A LOT of FAT but you can end up weighting the same (or MORE) because you have gained muscle!

The same goes for people trying to gain muscle.The scale may tell you that your not gaining, or that your gaining really slow, but your probably gaining a lot more muscle than you think, but your weight may be staying the same because your workouts are burning your extra body fat off!

The best way to measure your progress is with a Tape Measure! I am going to go into more detail on this subject in upcoming blogs, but for now, just know that measuring inches you lose on your waist is the best way to  tell if your losing fat or now.If your trying to gain muscle mass, its best to measure your arms, shoulders, chest and legs to see how much you have gained.  I suggest you take your measurements once a week and make sure you keep records of your progress.

4. PLAN YOUR WORK AND WORK YOUR PLAN! A goal without a plan is just another one of your bullshit ideas that will never come into fruition. You NEED to know time your going to workout everyday, and you need to know EXACTLY what your going to do! If your not following a detailed workout routine, your just waisting your time!

you do NOT wont to be one of those guys aimlessly wondering around the gym, not know what to do! Or even worse, you don’t want to be in there talking to people like the gym is the happy hour spot! if your going to do that, you should just stay home and pretend to work out there!

If your are serious about working out, fitness, and your health (nothing is more important than health!) you need to be focus when your working out! Wither  your working out in a gym, or at home (like me) you need to be focused! When I am working out, I know exactly what I am going to do and how long its going to take. If you need help with knowing what to do HERE IS A GREAT PLACE TO START FOR FREE.

5. Take Action “I’ll start tomorrow.” “I’ll start new week.” No way, start right now. Don’t wait because we all know that tomorrow never comes. What steps can you take right now to get you closer to achieving your goal?

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter A.K.A. “The Anti-War War Hero”

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When People try to build size and definition in your arms, one of the biggest mistakes they make is to put most of the focus only on the bicep.

Triceps make up the majority muscle mass of the upper arm . The Triceps run along the humerus (the main bone of the upper arm) between the shoulder blade and the elbow.

Unfortunately triceps is a neglected part of the arm muscles. Most people focus more on biceps not realizing that the triceps muscle make up 2/3rds of the Arm. The Triceps muscle has 3 heads versus the biceps 2 heads.

3 HEADS OF THE TRICEP MUSCLE:

LONG HEAD.
MEDIAL HEAD.
LATERAL HEAD.

The Tricep Pushdown is a Great way to build size and definitoin in you arms!

Function

The tricep pushdown, whether you use a bar, Resitance Band or rope, works by creating a resistance composed of a pulley and weight plates that fight against you extending your elbows. The triceps must contract and overcome the resistance of the weighted plates if they’re going to straighten.

Exercise Technique

To complete the tricep pushdown, you face the pulley system and grasp either the bar or both ends of a rope. Press your elbows against the side of your torso. Don’t let your elbows fan out or come forward. Start with your elbows bent at 90 degrees so your forearms are parallel with the floor. Press down on the bar or the rope and extend your elbows until your arms are straight and finish alongside your thighs. Straighten and control your forearms back up to starting position.

Difference Between Using a Bar and a Rope / Resitace Band

Using a rope for a tricep pushdown requires you to have stronger grip strength and might cause some skin irritation or calluses on your palms. Using a bar puts some additional stress on your wrist joints. You have to really concentrate on keeping your wrists locked throughout the movement when you use a bar. The physiological difference, however, is that you can extend your elbows even farther when using a rope versus a bar. At the point of full extension, you are limited by how far you can straighten your arm because the bar will hit your thighs. The rope, however, splits and straddles your thighs, allowing your elbows to straighten even farther.

Considerations

Whether you’re using a bar, a rope, or Resitace Band the tricep pushdown is an effective exercise to develop your triceps. However, it shouldn’t be the only exercise used for those who are interested in truly developing the tricep. The longest head of the tricep is only recruited when movements occur when it’s stretched, and to achieve that, you need to perform tricep exercises that are done with your upper arms held over your head, such as in overhead tricep extension. The pushdown only develops two of the three heads of the triceps.

For best results, make sure you follow a good total body routine and diet (you get both in my workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!! LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter A.K.A “THE ONE MAN STREET GANG“