[Hotdiggity11]

http://www.bodybuilding.com/exercise...muscle/triceps


A good database for tris. I've been doing dips, standing dumbbell extension, and tricep pushdowns [A slight form adjustment] and my tris have been developing nicely.

[Hotdiggity11]

Originally Posted by wkdsoul

How do you work out how muc hyou should use for say plate lifts and one legged dumbell rows etc? i dont wanna start with some thing thats to light or heavy, i presume something i can lift to about 15/16 reps per set? Is it just trial and error til ifind a suitable one to begin with?

Find a weight you can do about 8-12 on and hitting failure. 15/16 is too high for anything but volume training [If you are weight lifting to lose weight].



I also found doing a few tricep isolation drop sets at the end of the workout is a good way to finish off tris.

[ratedR3:16]

is there a good way you can get a six pac without a serious diet, when it comes to working out and toning, cardio etc i'm really good at but i am not up for cutting carbs and restricting myself to the point where i feel malnourished and i do love my food. I'm not fat whatsoever im in good shape but i would just like to have a six pac being summer n all.

[CradleShockSabin]

Originally Posted by ratedR3:16

is there a good way you can get a six pac without a serious diet, when it comes to working out and toning, cardio etc i'm really good at but i am not up for cutting carbs and restricting myself to the point where i feel malnourished and i do love my food. I'm not fat whatsoever im in good shape but i would just like to have a six pac being summer n all.

You need to get your body fat percentage low enough for the rectus abdominus muscles(abs) to show so unless you did a shitload of exercise on top weight training, you would need to alter your diet. Also do deadlifts and squats as they build up your core along with ab exercises.

[ratedR3:16]

Originally Posted by CradleShockSabin

You need to get your body fat percentage low enough for the rectus abdominus muscles(abs) to show so unless you did a shitload of exercise on top weight training, you would need to alter your diet. Also do deadlifts and squats as they build up your core along with ab exercises.

tanks man but what kind of diet without going extreme is ideal for me

[i$e]

Originally Posted by ratedR3:16

is there a good way you can get a six pac without a serious diet

no

[Skyfall]

EDIT: beaten to it

Originally Posted by ratedR3:16

is there a good way you can get a six pac without a serious diet?

no

[TRDBaron]

Originally Posted by ratedR3:16

tanks man but what kind of diet without going extreme is ideal for me

This what the gym owner of the gym i always go to told me, he was mr. Universe in 1976 so he knows his shit:
Eat lean meat like chicken, just avoid fat in your meat.
Stay away from dairy products, a bowl of yoghurt with cereal is OK but stay away from milk and limit cheese intake.
Eat your normal meals and keep it at that. Don't eat snacks in between, that one's really obvious ofcourse but OK.
Limit eating bread, even brown bread.
Eat stuff like nuts, eggs, salads.
Don't starve yourself, just eat your regular amount.

Keep active outside going to the gym, buy a bike and do your groceries on that, that's what we Dutchies do.


This is what he looked like then:



This is what he looks like now at the age of 62:



The man could benchpress 550 lbs back in the day, fucking sick.

[Hohenheim of Light]

Originally Posted by TRDBaron

Stay away from dairy products, a bowl of yoghurt with cereal is OK but stay away from milk and limit cheese intake.

Originally Posted by TRDBaron

stay away from milk

Originally Posted by TRDBaron

stay away from milk

What? Unless you can't process galactose, there's no reason to stay away from milk.

[TRDBaron]

You don't really need milk, i didn't say you should run away from it.
Seriously though, if you want a six pack, you need to limit your dairy intake as much as possible because it's full of saturated fat.