Train and Gain-Thick Triceps, Pumpkin Protein Smoothie and Venison Hungarian Stew-#303-Eric Fiorillo Host of Train and Gain of The Motivation and Muscle Podcast Show Welcomes Co-Host Erin Mackin to the show. Erin is a marine, nutrition coach, owner of Paleo Effects, Strength Trainer and Coach. Eric and Erin continue our series on how to build big arms, wrists, fingers and forearms. In today’s episode of Train and Gain we work on building thick triceps. Let’s give you some brief history on the tricep muscle. Triceps comprise more then 2/3rds of your upper arm. Triceps thickening will assist you in the bench press, Pressing overhead and calisthenics such as push-ups. I’ve listed five exercises below which will deliver what you need when trained directly to the tricep muscle. If you commit to working hard and have the patience to stay the course big results will follow. Here they are in no such order. Take anyone of these movements and push it full throttle.
1-Dips for the triceps
2-Skull crushers to the forehead
3-Clean and Press standing triceps extensions behind the head with a dumbbell.
4-Close Grip Dead Stop Floor tricep press. Push with all your might off the long rods.-Power Rack
5-Overloading the triceps in the power rack at various heights.
*Reps and sets are at your discretion. If your training the big four compound movements work these movements into your routine. Some examples are: 5X5, Singles, Pyramiding-8-7-5-5-4, 3×7 etc. You can do one huge set with all the weight you can handle for the reps you choose. After you’ve put that inch on your arms training we need a good post workout drink to keep the strength gains coming. Erin delivers that with her own Pumpkin Protein Smoothie. With Halloween just around the bend what better time then to try this delicious blend. Erin also explains why pumpkin is so valuable for your diet. For our recovery meal Erin whips up a Venison Hungarian Stew. Talk about big time eats and recovering everything you’ve lost while training super hard. When your living in the Northeast this time of year a good rib sticking stew is always appreciated. Erin delivers big and continues to give us the tools to train and gain with. The Motivation and Muscle Podcast Show Connects Your Brain To Your Brawn. Enjoy!