Iron man Iron Man USA August 2017 f - Page 73

Another pretty awesome benefit of leucine is that when the body breaks it down in the muscles, another sub- stance is formed as a result of this breakdown: HMB. What you need to know about HMB, as a lifter, is that it’s an extremely powerful anti-catabolic substance, meaning it prevents the body from eating its own muscle tissue. However, only about 3 to 5 percent of the leucine you take in is converted to HMB. The rest is used to build muscle and stimulate mTOR. Of course, you can buy HMB as a supplement. I recommend the calcium salt form (it comes as a free acid too). Consider taking it three times a day with your breakfast, lunch and dinner. It’ll provide an anti-catabolic muscle shield, so to speak, pretty much around the clock. As long as you are consum- ing enough calories, your body will be in a near-constant anabolic state (which means it’s building things, namely muscle). The triceps is a three-headed muscle that, generally speaking, originates in the shoulder region and inserts just below the elbow, on the posterior (back) side of the arm. The three heads are called the medial head (closest to your ribs), long head (on the back side of your arm, forms the inside of the wishbone) and lateral head (on the outside of your arm, forms the outside of the wishbone). The muscle actions the triceps performs are various and essential: It pulls your elbow down from an overhead position, extends your elbow (straightens your arm) and also plays a role in pronation of your hand (turns your hand palm-down). Training Your Triceps So why do you need to know all this science and anatomy info? Simple: You need to know the muscle actions to train them. With that in mind, what follows are four different moves that will help you build bigger triceps. Not sure why we picked these? Rest easy. We give you a short explanation of what action it is working on and why it’s important. • Close-grip bench press works on extension of the elbow and pronation of the hands. Of course, that’s if you’re doing it right. Also, you can’t really hope to get large without at least one THE WORKOUT Dumbbell Shrugs On Back Day EXERCISE SETS REPS Now this is just a So where do you put these moves in your workout? Chin-Up 3 push 30 recommendation, but on your arm day, day, back and tris, or whatever, V-Bar Pulldown 3 Be sure 12 to perform all moves in do the following as your triceps workout. Wide Grip Behind The For Neck Pulldown straight-set format. example, do all 2 sets of 8 exercise one first, then all sets T-Bar Row two and so on. Also, select 3 a weight 12 that allows you to complete of exercise Dumbbell Shrug reps, but no more. 4 12/10/8/6 the prescribed EXERCISE Close-Grip Bench Press Rolling Skullcrusher Pullover Press Pressdown *X= as many reps as possible “ SETS 4 4 4 4 The muscle actions the triceps performs are various and essential: It pulls your elbow down from an overhead position, extends your elbow (straightens your arm) and also plays a role in pronation of your hand (turns your hand palm-down). “ the other two essential amino acids: Isoleucine and valine. REPS 12 15 12 X* big, compound (multi-joint) lift in your workout. And no, traditional skullcrushers don’t count – the wrist and elbow are minor joints. The fact that heavy compound moves acti- vate mTOR is an added benefit of this move. • Rolling skullcrushers pull the arms out of an overhead posi- tion and also extend the elbow. Two joints, two muscle actions worked on and two heads of the triceps emphasized. • Pullover presses mainly focus on elbow extension. But, similar to the rolling skull- crusher, they work on pulling the arms out of that overhead position as well. Again, two muscle actions, two joints worked and two heads of the triceps involved. • Pressdowns are unique in the way that they can work on all three muscle actions and are best used as a finishing move. Why? Although there are a lot of joints involved, you have to keep it light due to the degree of hand pronation required to do the move cor- rectly. All three major muscle actions and all three heads stressed in this movement. Use this workout for eight weeks and your triceps are sure to grow. Feel free to do this workout as many times as you want per week, as long as you’re not sore prior to starting it. You’ll be sore the first couple of times you try this. Consider yourself warned. ironmanmagazine.com | AUGUST 2017 71