TO GROW YOUR GUNS!

TRAINING
THE ULTIMATE
TO GROW
YOUR GUNS!
38 | Spring 2012 | statusfitnessmagazine.com
OF THE BEST
MASS
BUILDING
AND SUPERSET
EXERCISES FOR
HORSESHOES UP YOUR SLEEVES!
BY ANDRE RZAZEWSKI | PHOTOS JASON BREEZE | LOCATION EXTREME COUTURE, ETOBICOKE
TRAINING
Anatomy and Physiology of the Triceps.
In-depth training guide for Triceps.
Essential training principles
for growth.
Pre, Intra and Post workout
Nutrition and Supplementation.
Straight sets for mass program
and 6 Ultimate supersets.
very hero needs a
sidekick to make him
just a little more super
and every great arm
exercise can be made a
little more effective by supersetting
it with another! Arms are the most
noticeable attribute a bodybuilder or
athlete possesses. They can be seen
in a t-shirt, basketball jersey and
they’re the only body parts exposed
outside of football equipment. They
symbolize power and strength,
intimidate the opposition and are
the result of hard work, battling
with the iron. The bicep flex is
the classic victory pose, no matter
what the sport; whether it is
performed by a linebacker making
a sack, a bodybuilder after winning
a contest, or a mixed martial artist
after winning a fight.
By increasing the strength and
size of their arms, athletes can
improve their performance and gain
an edge over their competition. Even
if you are not a competitive athlete,
I’m sure you want to stretch out your
sleeves a little more!
The following article contains
everything you ever wanted to
know about triceps and the ultimate
exercises and supersets to help you
build your tris to superhero-like
power and proportions!
Since I have compiled so much
arm-blasting information into this
article, it had to be split into two
parts- the first focusing on the
triceps and the biceps in the next
issue! I guarantee that this will be
the most comprehensive triceps
training article you have ever read. I
am confident that you will not only
grow from putting these exercises
and supersets into practice, but
also gain some extremely valuable
knowledge that will assist you every
time you enter the gym in making
overall gains!
ARMS ARE THE MOST
NOTABLE ATTRIBUTE A
BODYBUILDER OR ATHLETE
POSSESSES.
40 | Spring 2012 | statusfitnessmagazine.com
Before we get into the training, I think it is important to explain in detail the
anatomy of the triceps to give you a better understanding of how to train them. This
will assist you when choosing exercises, so that you know which ones will be most
effective for your specific goals. I have always been fascinated by the anatomy of the
human body, the function of each specific muscle and how to isolate and enhance it.
My goal is not to just give you my favorite exercises to build bigger arms, but to also
teach you, the reader, about all of the previous.
QUICK FACT: The triceps brachii make up two-thirds of the
upper arm’s muscle mass and the biceps brachii account for the
balance, or one-third.
The triceps are a horseshoe shaped muscle group composed of three
muscles, hence the word triceps. The triceps work opposite of the biceps
and attach themselves on the backside of the upper arm, under our
deltoids and above our elbows. The triceps are engaged anytime that we
straighten our arms and twist our wrists upward.
LATERAL HEAD, MEDIAL HEAD AND
LONG HEAD
LONG HEAD: The long head of the triceps is located
along the back of the arm and closest to the body.
This is the largest part of the triceps.
LATERAL HEAD: The lateral head of the triceps is located
on the outer side of the humerus. This is the area which
can appear like a horseshoe when developed.
MEDIAL HEAD: The medial head of the triceps is located
in the back and middle portion of the upper arm.
Its PRIMARY movement is arm/
elbow extension - straightening
the elbow by moving the forearm
away from the upper arm- such as
when you push yourself off a surface
or push something away from you.
The SECONDARY function of the
Triceps is executed only by the Long
head, which is to draw the arm down
towards the body (adduction). The
Triceps shares this function with the
Latissimus Dorsi.
Now that you have a better
understanding of the muscular
physiology of the triceps, we can
now discuss in detail the 14 best
exercises that will develop them to
the fullest. Whether you are looking
to add slabs of mass to the back of
your arms to stretch your skin and
shirt sleeves to new dimensions, or
add some power to your bench press,
using some of the exercises listed
on the following pages will help you
accomplish both!
TRAINING
This is a great warm up exercise for the triceps and the elbow joints. This can also be
useful when trying to add a little more mass or detail to the long head of the triceps,
because the triceps are fully stretched when in this position.
POSITION: Stand in front of a high cable pulley with a rope attachment and face away
from the weight stack. Grasp the rope and take two large steps forward. Lean down
with upper body until parallel with the floor and remain in this position throughout the
duration of the exercise.
MOVEMENT: Fully extend the rope past your head and towards the floor, until the
arms are in a straight locked out position, creating a peak contraction in the triceps.
Next, allow the arms to return to the bent, starting position until the forearms are
touching the biceps thus employing a full range of motion.
The overhead triceps rope extension is also a safe way
to use negative repetitions and drop sets
to push the muscles past failure.
1
2
Select one of a variety of grips - v-bar, cambered bar or
straight bar. Mixing it up from session to session will keep
your muscles from becoming conditioned to the same
movement week to week and more importantly,
keep you packing on the mass! Excellent for
mass and detail!
POSITION: Stand one step back
from the cable and lean forward,
maintaining an arch in the back and
keep the knees slightly bent. This will
reduce the amount of stress to the
abdominal muscles during the motion
and will enable you to place
maximum tension on the triceps.
MOVEMENT: Keep the elbows
tight to the body and press
the bar down until the arms
have reached full extension.
Pause in the flexed, contracted
position for a half second and
then immediately begin the
next rep by slowly raising the
bar all the way to the starting
position.
NOTE: The forearms should be
the only parts moving during
this motion, isolating the
triceps and creating a vicious burn and
engorging your triceps with a volumizing pump.
42 | Spring 2012 | statusfitnessmagazine.com
3
Like the overhead rope extension, the rope press down is
also a great warm up exercise for the triceps and the elbow
joints. It’s also an excellent detailing exercise, which targets
the lateral head.
POSITION: Standing in front of a high cable, slightly lean
forward and grasp the ends of the rope with the pinky finger
against the knot or ball.
MOVEMENT: While keeping the elbows tight to the body,
fully extend the arms, aiming the hands past the thighs
to achieve full contraction in the triceps. Pause for a half
second and then begin the next repetition by slowly raising
the rope back to the fully stretched starting position.
The rope press down is also a safe way to use negative
repetitions and drop sets to push the muscles past failure.
Similar to the regular cable press down in body position only, the modified V-bar press down is
one of my meat and potato mass builders.
POSITION: Stand one step back from the cable and lean forward, maintaining an arch in the
back and keep the knees slightly bent and take an overhand grip on the V-bar.
4
MOVEMENT: While keeping the V-bar close to the body, flare the elbows out to the sides and
press the bar straight towards the floor until the arms are at full extension and the triceps are fully contracted. Pause for a half
second and slowly return to the fully stretched starting position. During the motion, keep the shoulders overtop of the V-bar and
allow the cable to glide along the body.
NOTE: This modified version creates maximum stretch in the long head of the triceps at the top of the motion, creates maximum tension
and stimulates a maximum number of muscle fibers in the process, which equates to optimum gains!
It can also be noted that you will be able to move a much heavier amount of weight, as this is more of a press than an extension.
An often ignored, maximal tension and mass building exercise for the medial head of the triceps!
POSITION: Stand in front of a high cable and grasp a cambered bar with an underhand grip (palms
up), either narrow, shoulder width or wider than shoulder width. Stand one step back from the cable
and lean forward, rest the elbows at the sides of the body, create an arch in the back and keep the
knees slightly bent.
5
MOVEMENT: Begin the motion by keeping the elbows at the sides of the body and pressing the back
of the hands toward the thighs until the arms have reached full extension and the triceps are fully
contracted. Pause in this position for a half second and then slowly return to the starting position.
NOTE: The reverse grip does not allow you to use heavy weight.
Can be performed with a cambered bar or with
dumbbells; an excellent exercise for adding mass
to the medial, lateral and long heads of the
triceps!
6
7
Great mass building exercise for the long head of the triceps.
POSITION: Lie on a flat bench and take a narrow grip (slightly narrower than shoulder width) on
the bar and press the bar to full extension, fully contracting the triceps
MOVEMENT: Slowly lower the bar towards the middle of the chest, keeping the elbows tight to
the body, until the bar is at or near chest level. Once a maximum stretch has been achieved in the
triceps, press the bar back to the fully extended, contracted position.
NOTE: By keeping the elbows tight to the body it maximizes tension on the triceps and minimizes the
recruitment of the pectorals to assist in the motion.
If you want big beefy triceps in a hurry, adding this exercise will get you fast results!
POSITION: Lie on a flat bench using a cambered
bar or dumbbells and begin the motion by
holding the weight with arms fully extended
and triceps fully contracted, towards the ceiling.
Next draw the arms back about 5 degrees to add
maximum tension to the triceps and take any
workload off the pectorals or anterior deltoids.
NOTE: This is now the starting position.
MOVEMENT: Begin to lower the bar towards
the forehead to target the medial and lateral
heads and behind the head to target the long
head until you have achieved a maximum stretch
in the triceps. Immediately begin to extend the
arms back up toward the starting position.
** By maintaining constant tension and never
locking out and resting at the top of the motion,
the triceps can be fully annihilated by this exercise
and the gains will be sure to follow! Furthermore,
lowering the weight behind and past the head is a
much safer and more effective way to build
the triceps.
TRAINING
Bench dips are an excellent exercise to add mass to the long head of the triceps.
POSITION: Align two flat benches parallel to each other and distance them roughly the
length of your legs apart. Place the hands behind you on one bench and the heels on the
other, to create a torso-leg angle of about 90 degrees.
8
MOVEMENT: Begin to lower your body and bend at the arms until you have achieved a
maximum stretch in the triceps. Next proceed to extend the arms back up to the starting
position until a peak contraction is obtained in the triceps (going too deep can cause
injury to the shoulder girdle, so be aware of the stretch). Only pause in this position for a
half second and continue with the next repetition to maximize tension and fatigue on the
triceps. Avoid locking out and resting at the top of the motion which takes tension off the
triceps and allows them to recover.
** Resting plates on the thighs increases difficulty and conversely, placing the feet on the floor
decreases difficulty.
Body weight or machine dips are a fantastic mass builder for the triceps.
These are often performed for the lower pecs during a chest workout,
with the triceps acting as secondary muscles. However, with a slight
adjustment to the angle of the body, the triceps can be isolated and
can become the primary target muscle, thereby relegating the pectoral
muscles to the secondary role.
DRE’S NOTE: THE FOLLOWING 3 SEATED
OVERHEAD EXERCISES ARE A MUST FOR
TRICEPS MASS! DUE TO THE VERTICAL
POSITION OF THE ARMS, THE LONG HEAD
OF THE TRICEPS IS AT A
MAXIMUM STRETCH AND
CAN BE WORKED
EXTREMELY
EFFECTIVELY!
POSITION: Perform dips on parallel bars, a Gravitron machine, or a
dip machine.
MOVEMENT: Lower your body in an upright position until you feel a
stretch in the triceps. Then press yourself back up to the starting
position, with arms fully extended and a peak contraction in the triceps.
Pause for a half second in a peak contraction and then proceed with the
next repetition.
This exercise works so well because of the maximum amount of tension
you are able to focus on the triceps. Complete the repetitions at different
speeds and pause for static contractions from time to time to stimulate
and activate a maximum number of slow and fast twitch muscle fibers.
If completing sets of 12-15 with only the body weight becomes easy,
additional resistance can be achieved by incorporating a weight belt and
plates. Conversely, if attaining under 6-8 reps is not possible with one’s
body weight, use a Gravitron machine with an assisting, counterbalanced
pad under the knees or a dip machine to complete 12-15 repetitions.
You will definitely have swollen triceps after hitting dips. Despite the fact
that you are pumped to the max, you are not finished yet!
10
One of my “meat and potatoes” mass building exercises for the long head
of the triceps.
POSITION: Take a cambered bar and sit in a low rise seat with back
support and begin the motion in the fully extended position, above the
head.
9
MOVEMENT: Slowly allow the bar to come down towards the back of your
head to get a full range of motion and achieve a maximum stretch in the
triceps. Do not attempt to lock the elbows parallel to each other; instead
allow them to drift into their natural plane, minimizing the stress on the
joint and maximizing tension and workload on the triceps. Once the bar
has been lowered all the way down, then raise the bar with the triceps
until reaching the fully extended starting position.
This exercise, in my opinion, is the one of the best for adding size to the
triceps, but is also an easy way to injure the elbows if performed incorrectly.
44 | Spring 2012 | statusfitnessmagazine.com
13
This motion is a must for adding mass to the triceps. Since this is a
unilateral motion, each arm works independently and has an equal amount
of workload placed on the muscle, as compared to bilateral exercises,
where the stronger side may overcompensate for the weaker one.
POSITION: Take a pair of dumbbells and sit in a low rise seat with
back support. Extend both arms overhead until the
triceps are flexed.
MOVEMENT: Begin to lower the dumbbells in
a controlled motion, behind the head, all the way
down, until you have gained a maximum stretch
in the triceps.
Keep the elbows as
vertical as possible to
maintain maximum tension
on the target muscles
(triceps). Next, return
the weight back up to the
starting position, and twist
the wrists, so that the palms
face forward, which will
assist you in creating a peak
contraction in the triceps.
11
Another one of my core mass building exercises for the triceps.
POSITION: Take a dumbbell and sit in a low- rise seat with back support
and begin the motion with arms in the fully extended position, with both
palms on the dumbbell, above the head.
MOVEMENT: Slowly allow the dumbbell to come down behind the back
of your head to get a full range of motion and achieve a maximum stretch
in the triceps.
Note: Do not attempt to lock the elbows parallel to each other; instead allow
them to drift into their natural plane, minimizing the stress on the joint and
maximizing tension and workload on the triceps. Once the dumbbell has been
lowered all the way down, then raise it back up with the triceps until reaching
the fully extended starting position.
This exercise, like the seated cambered bar extensions, is the one of the best
for adding mass to the triceps, but is also an easy way to injure the elbows if
performed incorrectly.
12
This is an exercise I created a couple of years ago, which is a modification to
the rope press down. Since the rope press down does not have a constant
amount of tension (easy at the top of the motion and extremely difficult at
the bottom) I decided to employ constant unilateral tension to both triceps
simultaneously. This exercise targets the lateral head of the triceps.
POSITION: Stand in the centre of a cable crossover machine and remove
the D handles and the clips. Cross the cables from top to bottom using
opposite hand and cable (i.e. left cable with right hand). Grasp the cables
at the ends (usually has a ball at the end) with the pinky finger at the
lowest point (against the ball).
MOVEMENT: Keep the elbows tight to the body and fully extend the
arms in a downward motion and aim the hands past the quads for a peak
contraction in the triceps. Pause in this position for a half second and then
return to the starting position all the way up, until the triceps are fully
stretched.
Note: Due to the constant tension on the triceps, this exercise creates a vicious
burn, paralleled by none and is a fantastic detailing or finishing exercise.
14
This is a must at the end of every triceps training session. After hitting my
triceps with a barrage of exercises, I fully fatigue the muscles by hitting
some close grip pushups on a bench or from the floor.
POSITION: Place hands close together and thumb distance apart and fully
extend the arms in a push up position.
MOVEMENT: Begin the motion with the triceps contracted and slowly
lower the body with the arms tight to the body. Gain a maximum stretch
in the triceps by dropping all the way down until the chest has touched
the hands and without pausing, press back up to the fully extended/
contracted, starting position.
Note: This is an excellent time to use negative repetitions to fully exhaust the
muscle. Since this is the finisher, you should leave it all on the floor here (literally)
and not be able to perform another repetition upon completion of the third set.
Now that you have all of the tactical data to take with you on your next battle with the iron, you can design a
plan with a variety of the previous exercises, to totally decimate your triceps! At the end of this article I have made
recommendations for a straight sets workout designed to add maximum mass and strength and also an Ultimate
supersets workout, which is much more intense and will focus on maximizing a sleeve-splitting pump, roadmap
vascularity and of course facilitate growth!
Although you now have a multitude of new exercise options for your next triceps session, I feel that in order to
fully achieve your training goals, I should present to you the remaining pieces to the equation, which are equally
important for any workout. The training principles listed on the next page are of paramount importance and
without using these, the formerly mentioned exercises are but ink on paper. Please read on, if you want to grow!
TRAINING
Over the years I have used several different rep ranges and training methods. From Super heavy weight/
Low rep sets of 1-6 and Heavy weight/medium rep range to failure at 12-15, where I have noticed my best
gains. I don’t consider 12-15 to be a high rep set per se. It allows you to use heavy weight in a controlled
manner and getting a sufficient number of repetitions in to pump the target muscle full of blood.
What is the pump? Each repetition causes a stretch and contraction in the muscles, forcing blood and
nutrients into them, causing them to elongate, swell and the muscle fibers to tear. If your goal is to
increase muscle mass, then the main goal of each weight training session should be to create the
biggest pump possible in the target muscles by employing a number of effective isolation motions.
By employing isolation motions to create a voluminous pump, you should simultaneously fully fatigue and
tear as much micro muscle fiber as possible. Creating a pump is only part of the equation. The muscle must
be fully fatigued in order to stimulate it to facilitate hypertrophy (muscle growth). This is done by creating
adequate time under tension (TUT) and attacking and taxing the muscles from all angles with a prescribed
number of exercises, sets and repetitions.
In nature, each stimulus has a response. The response by the human body to resistance training is to add
an increased amount of muscle to repair the damaged area to compensate for the amount of stress placed
on it during the previous training session. This is the reason we build muscle - so that the body does not
have to work as hard at the same task each time. If the amount of resistance is increased along with
variations in the exercises from session to session, the body will continue to adapt and add muscle
mass as a result of this. However, if the stimulus remains constant, the body will become
conditioned to it and over time the increase in muscle will plateau.
It should also be noted that during the training session, the body is pumping 4-8 times its regular amount of cardiac output (blood volume) from 5L/
min to 20-40L/min and is an optimum time to intake nutrients which are beneficial to enhance pump, growth and recovery. Furthermore, intake of
properly timed vitamins/minerals and nutrients before, during and after training will optimize results, in addition to adequate amount of recovery
time between weight training sessions. My recommendations for pre, intra and post workout pump optimization nutrition and supplementation
(PONS) will follow towards the conclusion of this article - stay tuned!
What is intensity? Intensity is the amount of mental and physical energy that is recruited to perform each and every set. Intensity should be varied
from one set to the next, depending on whether it is a warm up set or working set. During the warm up sets, the focus should be just that; to loosen,
elongate, lightly contract and warm the muscles for the impending punishment about to be placed on them in the coming working sets.
Once adequately warmed up and prepared for battle, apply as much mental focus and physical energy into the set as possible, trying to build the
biggest possible pump and bombard the muscles until they are fully fatigued. These explosive sets, using heavy weight will trigger the cascade of
hormones responsible for stimulating muscle growth, not just in your arms, but in each and every muscle fiber in your body! This is how to forge a
physique with cartoon-like proportions and definition!
46 | Spring 2012 | statusfitnessmagazine.com
Here is my favourite pre, intra and post-workout combination for sleeve stretching
pumps, roadmap vascularity and optimum recovery and growth!
Several pre-workout supplements
can aid in optimizing your pump
and intensity during training. These
supplements typically include
a highly potent combination of
L-Arginine, Ginkgo biloba, Ginseng,
Creatine Monohydrate, Caffeine,
Green tea and Beta Alanine, just to
name a few. Although not necessary
to achieve a pump, adding a preworkout supplement 20 minutes
before your training session can yield
you noticeable improvements in
intensity, vascularity, overall pump
and endurance. After training with
a pre-workout stack you probably
won’t ever train without one again!
Furthermore, the meals you
eat before and after your training
are both key in not only achieving
maximum pump and performance,
but will also assist you in recovery
and growth. Timing is extremely
important and can be the difference
between either using carbs to
replenish depleted muscle glycogen
and to help you grow, or being stored
as unwanted body fat. Diligence to
backing up your session with properly
timed nutrients will pay huge
dividends in the form of new mass!
3-4 SETS PER EXERCISE.
SET 1 WARM UP- SOMETHING YOU CAN
EASILY DO 30 TIMES, FOR 15.
SET 2 A WEIGHT YOU COULD DO 20 TIMES,
FOR 15.
SET 3 W
ORKING SET- AIM FOR FAILURE
BETWEEN 12-15 REPS.
SET 4 ( DROP SET) FAILURE BETWEEN
5-8, CUT THE WEIGHT BY 30%
FOR ANOTHER 5-8, THEN CUT THE
WEIGHT BY 30% AND WORK UNTIL
ABSOLUTE FAILURE.
** A lways increase weight from that of the previous workout
and change the order of exercises.
**L imit rest to 45-60 seconds between sets, so that you
maximize intensity and you do not let the muscles
fully recover.
2 HOURS BEFORE WORKOUT
10 oz chicken breast
12 oz Yams
10 Asparagus spears
1 HOUR BEFORE WORKOUT
1L H2O
20 min nap
PRE-WORKOUT STACK (20 MINUTES BEFORE)
ALLMAX RAZOR8 (1 scoop) or ALLMAX MusclePrime (1-2 scoops)
500 mg ALLMAX Yerba Mate green tea extract
Coenzyme Q10 60 mg
2 Ginkgo Biloba
1000 mg Vitamin C
B50 complex
ALLMAX R-ALA 150 mg
8 ALLMAX AMINOCORE BCAA Tablets
10 g L-Glutamine
INTRA-WORKOUT DRINK
1 scoop AMINOCORE BCAA powder
5 g ALLMAX Beta Alanine (Start with 1 or 2 g if you are not used to Beta Alanine)
5 g ALLMAX L-Arginine
10 g L-Glutamine
1.5 L H2O
POST WORKOUT (WITHIN 15 MINUTES)
2 scoops ALLMAX KRUSH Loaded
5 g ALLMAX Beta Alanine (Start with 1 or 2 g if you are not used to Beta Alanine)
5 g ALLMAX L-Arginine
10 g ALLMAX L-Glutamine
2 scoops ALLMAX ISOFLEX
1000 mg Garlic
1 serving NovaForm CytoGreens or 1 tsp Spirulina, 1 tsp Wheatgrass
2 Grape Seed extract
ALLMAX R-ALA 150 mg
POST WORKOUT MEAL (WITHIN 45 T0 60 MINUTES)
10 oz chicken breast
12 oz yams
10 asparagus spears
**Please assess your sensitivity to stimulants and arginine before use. Beta Alanine specifically can make you feel
a little itchy if you are not used to it. Always start with less and you can add more if necessary.
STRAIGHT SETS FOR
MASS AND POWER:
STANDING ROPE PRESS DOWNS
CLOSE GRIP BENCH PRESS
SEATED CAMBERED BAR EXTENSIONS
LYING DUMBBELL EXTENSIONS
MODIFIED V-BAR PRESS DOWNS
CLOSE GRIP PUSH UPS
ANDRE RZAZEWSKI
Andre is a regular contributor to Status
Magazine, a Champion Natural Pro
Bodybuilder and a certifiied personal trainer
specializing in contest prep, fat loss and
general health and fitness. You can contact
and find out more about Andre and links to his past Status
training articles at www.totrainer.com.
ULTIMATE SUPERSETS
FOR MAXIMUM PUMP,
VASCULARITY AND
GROWTH:
OVERHEAD ROPE EXTENSIONS
S/W STANDING ROPE PRESS DOWNS
S/W REVERSE CAMBERED BAR PRESS DOWNS
CLOSE GRIP BENCH PRESS
S/W LYING SKULL CRUSHERS
DIPS (PARALLEL BARS)
S/W BENCH DIPS
SEATED CAMBERED BAR EXTENSIONS
S/W SEATED BILATERAL DUMBBELL EXTENSIONS
V-BAR PRESS DOWNS
S/W MACHINE DIPS
CLOSE GRIP PUSH UPS S/W CABLE CROSS
OVER TRICEP EXTENSIONS