SEE ALSO: The Complete 4-Week Beginner¡¯s Workout Program

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Overworking Accessory Muscles

I¡¯ll see many new guys in the gym doing 10 sets of forearm curls for absolutely no reason. Overworking smaller muscles will take away your potential to perform the more important compound exercises. For example:? say you¡¯re doing an overload on the forearms, well if you try and deadlift tomorrow, your grip will most likely give out and not allow you to perform the exercise.

Solution: Focus on the main muscle groups first and leave accessory exercises towards the end for 3-4 sets. It is also important to remember that compound exercises normally will work the smaller accessory muscles. For example: You perform a wide-grip pulldown for lats, but you¡¯re also working your biceps and forearms.?

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Not Warming Up

A huge mistake I see is beginners in the gym not treating weightlifting as a sport. Warming up is essential in weightlifting just as it is in football, soccer, basketball, etc. Improper or inadequate warm up is the number one way to get yourself injured¡ªespecially when lifting heavy.

Solution: Always warm up on a cardio-machine for 5-10 minutes and using lighter weights for that exercise before starting your working sets. If you choose not to hop on a treadmill, make sure that you warm up using lighter weights and that your joints are moving around to get warmed up.?

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Training for Soreness

This mistake can go hand in hand with the mistake involving heading to the gym without a plan¡ªexcept I¡¯ve seen this mistake made both with athletes using programs and athletes not using programs. As you¡¯ve probably already learned, the way muscle-building works is: you go and break the muscles down in the gym then they recover in a larger and stronger state in your time outside of the gym. As with anything, there¡¯s a certain limit of muscle strain which is beneficial to you, then once you work the muscle to complete exhaustion it actually can be counter-productive as it may take you a lot more time to recover than usual.

Solution: By no means am I telling you to undertrain. I am simply saying to be smart in training and to not go 150% every day. For example: if you decide to do a AMRAP (as many reps as possible set), limit to one set of AMRAP a workout and don¡¯t burn-out on every single set you perform that day. This will allow you to train that muscle group more frequently and open up the door to more muscle growth.?

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Training Without a Plan

Training just to train might be a little counter-productive if you ask me. A big mistake many beginners make is heading to the gym without a plan, and proceeding to hit every muscle in the upper body with no real purpose. While technically this is still considered a workout, if you don¡¯t have a plan to progress, you¡¯ll always be that guy in the gym who looks the same today as they did in 2012.

Solution: A structured training protocol will ensure that you grow in both strength and muscle. So don¡¯t make the mistake of going to the gym just for the sake of it¡ªgo in with a plan and be ready to crush it from the beginning.?

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Not Sleeping Enough

Sleep is the third key staple of what you need to grow muscle¡ªright next to nutrition and training. But again, as with diet, many forget that our muscles recover as we sleep and then wonder why they¡¯re not growing with 4 hours of sleep every night. Sleep is crucial not only in lifting but for general health, so try your best not to stay up too many nights.

Solution: Program 7-9 hours of sleep every night and try your best to get a good night¡¯s rest every night.?

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Being a Supp Addict

Another huge mistake with beginner lifters is putting too much stress on supplements. Yes, a good pre-workout, protein powder, and some BCAAs will help you out, but nothing is more important than your training and diet.

Solution: Use supplements as exactly what they are¡ªsupplements. This means they are an aid to your core needs to grow. Don¡¯t think if you skip breakfast and go into training on an empty stomach that your preworkout will provide you with the main nutrients to have an effective workout. Focus on diet and training¡ªTHEN worry about your supplements.?

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Taking Too Much Advice

This is a big problem with beginner lifters coming across so much ¡°bro-science¡± out there. I might see someone doing a certain exercise which I don¡¯t really deem beneficial. When asked why, some will say something along the lines of ¡°so-and-so told me to do it¡±. Taking advice from the wrong people and not doing your own research could end up holding you back from your goals¡ªso when someone tells you something, take it with a grain of salt, go home, and look how it holds true in the professional realms.

Solution: Like I mentioned before, take everything with a grain of salt. It¡¯s real easy to believe everything you¡¯re told, but that is a major reason why some don¡¯t progress as they should. Instead of trying everything someone tells you, go online when your get home and see how effective whatever they told you really is.

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Ignoring Nutrition

I¡¯ll get beginners who ask my why they¡¯re working hard in the gym but not seeing results. Almost 95% of the time, their workout routine is spot on¡ªbut their diet seems to be far off from what it should be in order to see solid results.

Solution: Treat your diet just as serious as your workout routine. Track your intake and make sure that your carbohydrate, fat, and protein intake reflect your goals¡ªwhether you may be trying to lose weight or put on mass.?

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Thinking ¡®Small¡¯

Many of the newer guys focus far too much on the smaller muscles rather than working on gaining overall mass from the legs up. Not focusing on compound movements will not allow you to grow to your full potential and will also open up the door for an unsymmetrical physique.

Solution: There¡¯s no exercises which give you more bang for your buck when it comes to muscles targeted than the big three¡ªbench, squat, and deadlift. The best training programs to gain mass will generally compound movements such as the big three combined with accessory exercises to help you target every muscle group with adequate volume to grow.?

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Going Too Heavy

This is the most prevalent mistake I see¡ªespecially on a college campus with new lifters just starting off every day. I¡¯ll often go into the gym and see beginners squatting down an inch with 315, deadlifting 405 with a rainbow-shaped lower back, and pushing 225 on bench with their spotter doing all the work. Overloading the bar and forgetting form will not only puts you in a position to get injured, but also will not activate any muscles associated with the movement¡ªand without muscle activation, you can throw the idea of putting on muscle right out the window.

Solution: Start off using lighter weights and perform each exercise with the proper range of motion and technique. Once you begin to break form, lighten the load a bit¡ªespecially when starting off. Once you gain a little experience, begin to test heavier weights and you will see progress in both strength and muscle mass.?

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Don¡¯t Just Lift¡­Carry

Most of what we do to start a new workout program involves picking stuff up and putting it down ¨C overcoming gravity vertically, one rep at a time. But what about moving weight horizontally, from A to B?

¡°I think that we need to add more loaded carries and pushes to our workouts,¡± says Justin Grinnell, CSCS, owner of State of Fitness (www.mystateoffitness.com) in Michigan. ¡°Sled pushes, farmer walks, rack carries, sled drags, overhead carries and goblet carries build tons of muscle and strength.¡±

These moves add a great way to spice up your conditioning that transcends the treadmill. Don¡¯t have access to a combine-style gym? You can build various implements with little-to-no-budget using things that exist in most households such as wheelbarrows, suitcases even heavy stones. The awkward nature of these implements has the added benefit of building dynamic core strength.

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Downplay Meal Frequency

One of the most oft-prescribed approaches to nutrition for gym newbies is to have 5-7 smaller meals a day to ¡°keep metabolism high.¡± But this may be overcomplicating the issue, according to Grinnell.

¡°I think that people will start to look at overall protein and calorie intake more than meal frequency,¡± he says. ¡°Studies have shown that as long as you get your protein and calories in each day, the meal frequency won¡¯t matter. Like your training, just make sure you get it in!¡±

You can stick to your 5-7 meals if you want but it may be a better approach to determine your physique goals, set some nutritional guidelines, then concentrate on the macronutrient ratios and total calories required to get there.?

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, Give Fat a PR Makeover

Dietary fat is perhaps the most maligned of all the macronutrients. After all, it¡¯s fat, and who among us wants to be associated with that stuff more than we already are? (Cue the crickets¡­) But UK-born fitness model and actor Mehmet Edip wants you to remember something: Fat is your friend.

¡°Eating fat will not make you fat,¡± he reminds us. ¡°You actually need to eat good quality fats which can be found in avocados, nuts and in red meat, if you want to build muscle and burn fat.¡±

Studies show that the saturated fat in red meat is ideal for keeping testosterone levels where they need to be and the monounsaturated fats in nuts, seeds and certain oils lubricates joints and boosts heart health. Let this be the year that you become a believer in the benefits of fat.

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Get Free

People may be taking sides in the debate over the effectiveness of multivitamins but there is less controversy surrounding the need to have a diet high in vitamins and minerals. And on that point, Edip has a suggestion.

¡°Why not add free range animal products into your diet? Free range animals have more varied diets and in turn contain more vitamin K, A, B and zinc.¡±

?

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Cycle It

Carbs are fuel. We need ¡®em to power workouts and to build muscle during the recovery process. But if you spent the last few weeks gorging on Christmas cookies and mashed potatoes, a more refined approach is in order. And one way to go is to cycle your intake. This may sound like a strategy reserved only for pro bodybuilders but in reality anyone can take advantage of how the body processes this macronutrients.

¡°One way to get rid of stubborn fat is to carb cycle,¡± says Edip. ¡°This is when you manipulate your carb intake. One easy way to do it is to have a high-carb, low-carb and no-carb days. Generally, the three days are rotated, or cycled, equally. Carbohydrate manipulation is the key here. By lowering and eliminating the carbohydrates for a few days the body is put into a fat burning state. By having a high carbohydrate day the helps prevent metabolic slowdown and also allows you the opportunity to have better energy levels throughout the fat loss process and this could even result in the gain of muscle tissue.¡±

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There Will be Squats

If you have had relative success with your physique-building over the years without the squat, we applaud you. But one can only deny the anecdotal and lab-verified proof that continues to mount for the barbell squat and the advantages it offers anyone trying to change the way they look. So step away from the leg press for a bit ¨C greater gains await.

A new study published in the Journal of Strength & Conditioning Research that pitted the squat versus the leg press showed that the squat resulted in a 25 percent greater level of strength-boosting testosterone during a workout than the leg press. Growth hormone, which greatly affects your body¡¯s ability to grow muscle and burn fat, was a staggering 200 percent higher in the squatting group. Cortisol, a stress hormone, was also higher in the squat group, confirming what we already thought to be true ¨C that the squat is a lift for big boys.

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Find Your Motivation

According to Matt Worthy, author of Ripped Dad: Fit? After 45, extrinsic motivations, like looking better in the mirror, are understandable, but studies show that intrinsic motivations¡ªsuch as feeling the pump after a set, making workout friends, or conquering a new gym skill¡ªcan lead to a stronger commitment to exercise.

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Measure Yourself

Take a tape measure and stretch it around your stomach at the belly button. Then compare that number to your height¡ªideally, your waist?size should be around 45 or 50 percent of your height. Numerous studies have shown this simple ratio is an effective tool to measure your risk of heart disease, stroke, and diabetes. It¡¯s also a great way to gauge your progress.

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Drink Wisely

Nobody¡¯s telling you to ditch the beer altogether. But if you¡¯re downing a pilsner or two every night, ¡°your body is spending part of every workout getting rid of toxins,¡± says Jason Priest, a trainer and founder of Dad Bod Health. Limiting your drink to a?couple of nights?a week will translate to more productive workouts and faster fat burning. Or, if you drink a ton of water¡ªroughly half your body weight in ounces¡ªinstead of indulging in alcohol, you¡¯ll get there that much faster.

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Push Those Intervals

If your cardio of choice is steady-state training rather than high-intensity interval training (HIIT), you may not see much progress. Studies show that HIIT will increase your body¡¯s ability to burn? fat long after a workout is over¡ªand you can do it on any cardio equipment. Priest recommends one minute of hard work, then going slow for 2 1?2 or three minutes for five to eight rounds. ¡°Get your heart rate as high as you can get it during your working period, then as low as you can get it,¡± Priest says.

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Don¡¯t Skip That Meal

Unless you¡¯re doing intermittent fasting, Priest says you shouldn¡¯t think you can just drink a cup of coffee for breakfast and claim you¡¯re watching your calories. Eat some protein and healthy fat in the morning¡ªthink eggs with avocado¡ªor have a protein-laden snack in the afternoon so you don¡¯t find yourself gorging at dinner.

But we¡¯re not here to help you move big weights. We¡¯ve featured ¡°10 Body-Weight Moves for Big Men,¡± and now we¡¯re doing the same for the smaller dudes. So grab your jumbo-size buddy and show him up by tackling these seven weights-free moves.

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Plyo Pushup

Why Do It:?

They¡¯re a true testament to explosive power and a great way to get more out of the chest and triceps than normal pushups. Small guys don¡¯t have to deal with insane eccentric forces on their landing, which can impact a bigger guy¡¯s joints and connective tissue and risk injury.

Do It:?

From the bottom of a pushup, explosively press up until your hands leave the floor. Aim for maximum height off the floor using good form. You may clap (as shown), but keep in mind a missed rep could break your fingers. Instead, you should let the hands stay where they started and prepare to cushion the landing.

Sets X Reps: 3¨C5 x 15 seconds.

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Pistol Squat

Why Do It:?

Easy¡ªbecause you probably can, and everyone else probably can¡¯t. Long legs and long ranges of motion make pistol squats near impossible for tall¡ªheck, even average-size¡ªguys. And this move is worth doing, as it works one leg at a time and can correct size and symmetry imbalances.

Do It:?

Hold one leg out in front of you, with both arms extended in front of you for counterbalance. Sit back on your grounded leg and squat down slowly. Don¡¯t let the knee cave inward. Reach full depth and return to your start position.

Sets X Reps: 3 x 6¨C8 (per leg).

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Handstand Pushup

Why Do It:?

This is a fantastic demonstration of strength, control, and stability. Shorter arms and a lighter body weight make this much more possible than having to struggle with 200-plus pounds and a greater distance to travel.

Do It:?

Plant your hands on the floor next to your head and kick up so that your feet are resting against the wall in a pushup position. Set your arms farther out so that your hands are at, or slightly wider than, shoulder width. Slide up and down the wall as you perform inverted presses. Your head should nearly reach the floor on each rep. Feel free to place a mat under your contact point.

Sets X Reps: 3¨C5 x AMRAP.

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Dragon Fly

Why Do It:?

These absolutely brutalize the core, and due to a lifter¡¯s shorter height, they impose far less strain on the lower back than they do on a taller, longer-legged body.

Do It:?

Set up on the floor with your hands secured around an immovable object. (You can also lie on a bench as long as there¡¯s a secure place to hold on to.) Lever your entire body up as one rigid unit, until you¡¯re nearly vertical, and lower yourself slowly to the floor, using your abs to brace. Your body shouldn¡¯t ¡°break¡±¡ªit should appear as a straight line from shoulders to toes.

Sets X Reps: 3 x 6¨C8.

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Ab Wheel Rollout

Why Do It:?

Rollouts zero in on anti-extension core strength, and shorter guys have less of a risk of hurting their lower backs since they don¡¯t have to travel as far.

Do It:?

Set your ab wheel close to your body while kneeling on the floor. Keep a round back so your rib cage stays packed and not flared. Leading with your hips, ¡°fall¡± in toward the floor, reaching overhead with the ab wheel. At full extension, pull hard with the arms to bring the wheel back in. If you¡¯re a real rock star, then try doing these rollouts from a standing position, as shown, and not while kneeling.

Sets X Reps: 3 x 6¨C10.

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Ring Dip

Why Do It:?

The ring dip creates an immense amount of instability¡ªresulting in more muscle damage and therefore more growth¡ªbut is easier for guys with a reduced range of motion.

Do It:?

These are performed like normal dips but on rings. It¡¯s important to keep your shoulders brushing the straps that hold the rings at all times. If you don¡¯t feel the straps rubbing against you, it won¡¯t be easy to complete reps.

Sets X Reps: 3 x AMRAP.

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Sternum Pullup

Why Do It:?

These pullups have the lifter pull their chest all the way up to the bar, requiring a more exaggerated range of motion¡ªthe payoff being a better lat contraction.

Do It:?

Start from a dead-hang position as with a typical pullup, then pull while simultaneously raising your body to face the ceiling. Your goal should be to make your body as horizontal as possible to combine a pullup with an inverted row. Make contact on the lower chest. Return to the start position.

Sets X Reps: 3 x AMRAP.

One of the areas where this is most rampant is around exercises that are purported to be absolutely essential to making any meaningful fitness progress or strength and muscle gains. The truth is, not only are there no absolutely necessary exercises, but many of these classic moves have alternatives that actually produce far better results.

Don¡¯t get us wrong. These are all great exercises that we encourage the use of in many of our routines, but they aren¡¯t the end all, be all. And for many beginners, the alternatives are a much better (and safer) place to start.

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So-Called Essential Exercise #1: The Bench Press

Often referred to as the ¡°king of upper-body exercises,¡± the bench press is probably the most over-utilized movement in gyms throughout the world. And while it can be an effective pec-building exercise, it¡¯s often abused, performed with improper technique, and done with poundage that is too heavy to optimally affect hypertrophy. For many, the bench press works better for building the front deltoid or triceps¡ªwhile for others, it just leads to rotator cuff issues.

Try This Instead:?The flat dumbbell press provides a better range of motion (ROM) and allows for a greater stretch at the bottom of the movement.

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So-Called Essential Exercise #2: The Barbell Squat

Without a doubt, the barbell squat has helped many build a massive set of quads (think Tom Platz and Ronnie Coleman). But while some have structures that are perfectly suited (mechanically) to optimize this basic movement, many others simply do not receive the same quad-building benefits. More people than I can count have done little more than grow giant glutes from barbell squats, even when using what appears to be excellent form. Others end up with lower back or knee injuries that impede progress in many other exercises or even cut their training careers short.

Try This Instead:?The hack squat not only supports the lower back, but also better isolates the quads, while helping to exclude the rear end from the movement.

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So-Called Essential Exercise #3: The Barbell Curl

The barbell curl is a great bicep-building move, but far from essential. In fact, some trainees can¡¯t help but recruit the anterior delts throughout the range of motion, which reduces biceps fiber firing.

Try This Instead:?The 90-degree barbell preacher curl allows for total isolation of the biceps and brachialis by locking the shoulders in place and eliminating the chance of using momentum at any point of the ROM.

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So-Called Essential Exercise #4: The Lying Barbell Extension

In my 30 years of bodybuilding, I can count on just two hands how many times I have performed this movement as part of my triceps workouts. While I have nothing inherently against the lying barbell extension, I have never really felt them, nor gotten much out of them. However, I am happy to report that I have managed to build some pretty impressive tris. This is why I strongly disagree with the concept of ¡°essential¡± or ¡°necessary¡± exercises, since each of us respond uniquely to different stimuli. I should also mention that many lifters have ruined their elbows by using this movement too often and with too much weight.

Try This Instead:?The barbell or Smith machine close-grip bench press is, in my experience, a superior triceps mass builder to the lying extension¡ªwhile also doing far less damage to the elbow joint.

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So-Called Essential Exercise #5: The Military Press

Both seated and standing, the military press is one of the most basic weight lifting movements. However, it is not essential for building boulder shoulders¡ªand in fact, may not be needed at all. The military press works the anterior shoulders to the greatest degree, which are also greatly recruited during all chest-pressing exercises. This may not only make this movement redundant, but can also be a contributing factor to overuse injuries.

Try This Instead:?The wide-grip upright row is another basic shoulder exercise that will recruit not only the front delts, but the lateral heads as well, making it a more complete deltoid muscle maker.

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So-Called Essential Exercise #6: The Pullup

Exercises that move the body through space are excellent for building strength, fitness, and of course, muscle mass. The pullup qualifies as one of these exercises and certainly can be included now and again in one¡¯s workout routine. However, some lifters are not strong enough (or carry too much overall mass) to perform more than just a few controlled repetitions, while others are capable of doing so many reps that they need to add resistance¡ªwhich is often awkward and uncomfortable.

Try This Instead:?Cable pulldowns can be used by any sized lifter and adjusted to all strength levels. Additionally, there are endless handle attachments available that allow you to use pulldowns to emphasize many different areas of the back.

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Keep Your Knees Bent 90 Degress

Lie on a flat bench with your feet flat on the floor, set outside shoulder-width for stability, and your knees bent 90 degrees. (It¡¯s estimated you¡¯re 25% stronger with your feet planted on the floor during a bench press versus having them up in the air or on the bench.)

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Maintain A Natural Curve

Hold a slight arch in your lower back, maintaining the natural curve of your spine.

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Tight Glutes

Keep your glutes tightly contracted as you press your shoulders and rear end into the bench.

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Don¡¯t Flex Your Wrist

Grip the bar at a point slightly outside shoulder width with each hand, thumbs wrapped around the bar to prevent your wrists from flexing too much, which can decrease force production and overall strength.

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Take A Deep Breath

To increase the pressure in your chest and abdominal cavity, take a deep breath and hold it as you lower the weight.

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Lower the Bar Slow

Lower the bar at a slow count of two seconds down, two seconds up, touching down right around the nipple area.

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Squeeze Your Scapulae

Squeeze your scapulae together while lowering the bar, which will stabilize your shoulder girdle and recruit your lats to help press the weight.

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Form an ¡°L¡±

Your arms should form an ¡°L¡± at the bottom position when the bar reaches your chest.

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Dig In

As you push the bar upward, dig your shoulders into the bench and your heels into the floor¡ªimagine pushing the floor away from you with your feet. Continue driving with your legs as the bar rises to transfer more force to your upper body.

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Stay in Place

Keep your butt on the bench throughout the lift.

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Squeeze Hard

Squeeze the bar hard to transfer force from your chest, shoulders, and triceps to the bar.

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Pull Outward

Press the bar in as straight a line as possible from chest to overhead, trying to ¡°rip the bar apart¡± by pulling your arms outward without actually changing your grip.

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Exhale at the Top

Exhale after passing the most difficult stage of the lift or after you reach the top position.

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Focus Your Muscles

Squeeze your pecs forcefully at the top of the move, keeping your focus directly on that muscle group.

In other words, if you find yourself in constant agony, often needing to take pain meds, avoiding various exercises, or taking extended time off, then you definitely have a serious problem. This isn¡¯t about how to treat your injuries but why they¡¯re happening and how to prevent them. Train with prevention in mind and you can keep pumping iron pain-free.

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Mistake #1: Skipping the Warmup

Before pounding on your muscles and joints, it¡¯s a good idea to increase systemic core temperature and get some blood flow going into the muscle groups you are about to target. A short walk on a treadmill or quick, five-minute ride on a stationary bike is a perfect way to kick things off.

Follow this up with some simple calisthenics like neck rotations, shoulder rolls, torso twists, and side bends. Finish with a high rep set of bench presses, pull downs, lateral raises, and squats to finish priming your body for the workout ahead.

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Mistake #2: Using Poor Technique

Nothing causes more sudden injuries than lifting with improper form. Jerking and swinging the weights will not only rob you of muscle stimulation, but also create major (and unnecessary) wear and tear on your joints.

Bouncing out of the bottom of a squat, row or press can put you at serious risk of a strain or tear. Poor attention to your alignment on major lifts can rapidly send you to the chiropractor. By paying close attention to your technique, and lifting and lowering the weights with care, you will not only avoid injury, but also gain far more muscle.

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Mistake #3: Always Lifting Heavy

Even if you are not guilty of mistake number two above, you can still invite injury to a muscle or joint by constantly performing low-rep (4 to 7), heavy-weight training. Heavy weights are very taxing to tendons, ligaments, and the central nervous system. Even if your muscles can take the pounding, it can eventually cause a chink in your armor.

Instead, cycle your poundage so that every third week you perform your sets in the range of 12 to 15 repetitions. This will not only insure that your attachments and nervous system get a break, but will also stimulate a different set of muscle fibers.

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Mistake #4: Performing the Same Exercise Over and Over

One of the lesser known causes for muscle and joint injuries is utilizing the same exercise, or set of exercises, for each body part at every workout. Known as overuse injuries, this practice causes excessive wear and tear via the constant overload of the same movement patterns again and again.

This kind of injury is seen quite often in those who focus too heavily on popular exercises, such as the bench press, squat, deadlift, military press, and upright row. By simply rotating somewhat different movements in and out of your program on a weekly basis, you will go a long way toward training pain-free.

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Mistake #5: Ignoring Therapy and Recovery

Just as a hardworking car needs regular oil changes, tire rotations, and engine tune-ups, so does the intensely training gym rat. Just because you are not world class or pro level, this doesn¡¯t mean you¡¯re not in need of some muscular and structural maintenance¡ªespecially if you are serious about maximizing progress towards your own personal goals.

Those who don¡¯t take some time for regular therapeutic modalities like chiropractic, massage, physical therapy, and others are inviting pains, pulls, strains, and even tears to occur.

Trust me, it¡¯s far better, cheaper, and less painful to prevent, rather than treat, injuries. Not to mention how much more valuable it is to spend time in the gym smashing the weights rather than in bed nursing your aches and pains.

But here¡¯s the thing: The three-headed triceps brachii muscle makes up roughly two-thirds of the mass of your upper arm. So even if you¡¯re attacking the triceps for purely aesthetic reasons, you¡¯ll get huge return on your gym-time investment.

The triceps also play a huge role in the extension of the elbow joint and thus the straightening of the arm, working in concert with the lats to bring the arm toward the body. That means many sports movements¡ªswinging a bat, racket, or club, to name a few¡ªrely on strong triceps. Tennis elbow results in part from weak triceps.

Swimmers have impressive triceps from extending their arms to pull water. Then there¡¯s basketball¡ªan effective jump shot is a product of elbow extension and follow-through, which doesn¡¯t happen effectively without strong and stable triceps. Triceps also support the elbow in everyday movements such as signing your name.

So if you¡¯re, say, LeBron James, those massive horseshoe triceps enable you to shoot deadly jumpers, crush dunks, sign autographs, and look intimidating while doing it all. Form, function, and aesthetics: the triceps provide it all. Whatever your primary goal, this ultimate workout will produce results.

How It Works

By alternating between a push and a pull, we can move continuously between movements with no rest, though a one-minute water break between circuits is permitted.

Directions

• Do 10 reps of each of the following six exercises performed in a circuit. Do not rest between exercises.
• Do three circuits total. You may take a one-minute break between circuits.

Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training.

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Dumbbell Skullcrusher

A triceps exercise mainstay, but underrated for its benefits building coordination between the upper back and tris. Lie supine on a bench and lower the dumbbells until your elbows are bent 90¡ã. Then pull back to starting position.?

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Cable Crossover Triceps Extension

Kneel in front of a cable machine holding cable handles overhead diagonally across the body. Pull your elbows down to your sides and then the handles diagonally down and across your body as you straighten your elbows and rotate your palms to face forward. In addition to working the triceps, you¡¯ll get some benefits to the back and shoulders, too. And because it¡¯s a pulling movement, you can do this in between two pushing movements without taking a break.

See how to do the cable crossover triceps extension.

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Physioball Pushup

The instability of the physioball improves core stability by challenging more of your muscles, especially the triceps. Make sure your fingers are pointed down the sides of the ball for best triceps results.

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Triceps Stretch

Stand with one hand behind your neck and your elbow pointing up. Use your other hand¡ªor, more likely, your other hand gently pulling a rope or towel held on both ends¡ªto pull your elbow down. You¡¯ll likely find this easier on one side than the other.

Unlike a lot of stretches, you can make relatively quick progress on this one if done daily, to the point where you can forego the towel or rope and gradually grasp hands on both sides. Like the ¡®X¡¯ pulldown, this stretch breaks up the push-centric nature of a triceps routine, allowing you to continue without resting.

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Triceps Pressdown

Perhaps the most famous triceps move, but one often executed poorly. They key when pushing the cable (or bar) down into the fully extended position is to maintain good posture with your shoulders pulled back and down, and to return to cable/bar no higher than chest level with each rep.

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Parallel Bar Dips

So basic, yet so effective, because you¡¯re lifting your entire bodyweight, a much heavier load than a typical isolation exercise. Lift yourself up on parallel bars with torso staying perpendicular to the ground¡ªno bending your knees. Maintain this posture throughout.

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Triceps Stretch

Repeat the triceps stretch in lieu of resting between movements.

Trainer and fitness coach Eric Broser shares some of his favorite machine-based exercises and why they are valuable in building muscle. Most of these machines are common in any commercial gym.

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Leg Press

I use some form of leg press at every one of my quad workouts. This movement is killer when done with a full range of motion (note: half-reppers should stay home) whether going for heavy sets of 4 to 6 or lung-frying adventures of 30 or more. The best thing about the leg press is you can destroy your thighs without over-taxing the upper body.

Variation:?Like with the hack squat, try varying your foot positions from workout to workout. Additionally, try doing this exercise one leg at a time going as deep as you can on every rep. Talk about a lower-body killer.

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Seated Chest Flye

Many lifters consider this exercise to be a ¡°finishing¡± movement and not really a mass builder,?but I disagree. Two of the best ways to tear up muscle fibers (which then need to be repaired bigger and stronger) are through a deep stretch and a powerful peak contraction, and the seated chest flye allows for both on every rep. Make sure to keep the elbows up and in line with the hands throughout the set for maximum pec activation.

Variation:?Move the seat higher or lower to better target muscle fibers in the lower, mid, or clavicular pectorals.

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Hack Squat

For me the hack squat has contributed more to the size of my thighs than even barbell squats. One is able to go heavy on this exercise without having to worry too much about the lower back. The hack squat takes much of the glutes and hips out of the movement and allows for a more direct hit to the quads. There is little pressure on the neck even when piling on the plates, and going deep into the hole is less of safety hazard.

Variation:?Move the feet higher or lower on the platform to slightly change fiber recruitment patterns. Go with a wide or narrow stance to switch emphasis from the inner to outer thighs. Try reverse hack squats when you¡¯re looking to focus more on your glutes.

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Standing Single-Leg Curl

I love this movement for the hams as they have a totally different feel from either lying or seated leg curls. They actually give a similar contraction as a seated concentration curl does for the biceps.

Variation:?Try pointing rather than flexing the foot while doing your reps for a unique hamstring hit.

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Seated Pullover

Not every gym has a pullover machine (hell, we don¡¯t even have a proper picture of it), but they really should. There are few movements that isolate the upper lats and teres major so directly, which really brings out the back width directly under the armpit. The seated pullover is my go-to exercise for creating that V-taper.

Variation:?You can bring the seat slightly higher or lower to get a different feel when doing these. But always make sure to go from full stretch to contraction.

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Rear Delt Flye

Generally this exercise is performed on the same machine where one does a seated chest flye, but facing inward toward the back pad. This is my favorite movement for smashing the rear delts and has really helped fill out my mid- and upper back with muscular detail. I also find I can go heavy with these and still get a great contraction on every rep.

Variation:?Set the seat higher or lower in order to hit the rear delts differently. Also, if you want to strongly engage the mid-traps, then bring the elbows back as far as possible and squeeze.

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Cable Overhead Triceps Extension

Because overhead extension exercises most strongly stimulate the long head (the one with the greatest mass) of the triceps I tend to favor them in my arm training. However, when done with a cable rather than a barbell or dumbbell you get not only a great stretch, but also an equally strong peak contraction.

Variation:?Perform this movement with different bar attachments, such as a ¡°V,¡± straight, or cambered bar. Sometimes I will even do this exercise one arm at a time, only grabbing onto the end of the cable.

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Cable Preacher Curl or Lever Preacher Curl

I have never been a big fan of doing an angled preacher curl with a barbell or dumbbells (although I do like the 90-degree version with free weights) as it does not provide a great contraction. However, with a machine you have resistance pulling down on you at the top of the movement, which allows for a hard and productive squeeze. I also like the control this machine allows when going for a full stretch (which is a strong anabolic trigger).

Variation:?Move your grip from narrow to wide to help target the inner or outer biceps heads. As well, try this exercise one arm at a time for maximum concentration and neural drive.

We all know one guy that can guzzle sports drinks and chow down on Big Macs while staying ripped, and it¡¯s because he¡¯s genetically lucky. Along with giving the majority of us a reason to curse like drunken pirates over their genetic gifts, those cases also highlight why it¡¯s so difficult to offer hard-and-fast rules for getting a six-pack.

Offering step-by-step instructions for a shredded midsection can be tricky because things like genetics, gender, and stress can all play a part in weight loss (or weight gain), so. However, adhering to myths and hearsay on your quest for visible abs will absolutely hold you back.

That lucky guy could follow a plan, and probably slip up along the way, and still see results. Some of us, however, aren¡¯t as lucky. Even if you see a plan through, there¡¯s a chance those cover-worthy washboard abs will elude you. So throw your current expectations out the window and let¡¯s start over.

We¡¯re not going to promise you a six-pack in some ridiculous amount of time, like four or six weeks. Instead, we¡¯re going to debunk seven six-pack myths-some you¡¯ve may have heard, some you haven¡¯t-to give you a better foundation for losing fat for good.

Read up and then begin integrating these lessons into your current routine. They are simply guidelines for how to eat and train if abs are your goal. With that said, remember that these tips will only work if you do, and though it may take longer than you want, you¡¯ll eventually see the results if you put in the time.

So whether you¡¯re a workout Jedi or a padawan looking for ¡°abs 101 tips,¡± allow us to dispel fact from fiction when it comes to achieving those washboard abs.

Abs and Core Exercises

28 Days to Six-pack Abs Workout Program

This detailed routine is designed to help you carve a washboard stomach while building a tapered phy…

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Myth #1: You Can Out-Crunch A Bad Diet

Consistently feast on garbage foods and your stomach (and arms, and teeth, and legs, and arteries, and skin, etc.) will look like garbage.

Building abs starts in the kitchen with a clean diet. But even when your food choices are on point¡ªincluding cutbacks in sodium intake to reduce bloat and water retention¡ªyour portions sizes are vital since it¡¯s still possible to overindulge on healthy foods.

This is a universal truth: Consume more calories than you burn, you¡¯ll gain weight. Read: No six-pack for you!

Check out these tips on how to drop fat fast.

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Myth #2: Carbohydrates Kill Abs

Carbohydrates are an essential nutrient that your body uses for fuel. So, no, carbs don¡¯t destroy abs. However, fast-digesting carbs like white bread, sports drinks, and potatoes can initiate an insulin spike that can hinder fat loss. (Consuming those types of carbs is best reserved for post-workout because they¡¯ll aid in recovery.)

Instead, get your carbs from sources like fruits, veggies, legumes, brown rice, whole-grain pasta, beans, and oatmeal. When possible, omit lab-created mutant foods with ingredients you need an interpreter to pronounce.

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Myth #3: Crunches and Sit-Ups Are Must-Dos

They¡¯re the two most popular abs exercises, but they¡¯re far from your only options.

If you don¡¯t want to get horizontal, try these:

• Russian Twists
• Scorpion Tails
• Dip Bar Knee Raises
• Hanging leg / Knee raises
• Standing Rope?Crunches
• Side bends

Vary your exercises and reps, and add resistance and weights to create a stronger midsection and more defined abs.

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Myth: #4: Supps Will Cover My Abs Shortfalls

Supplements like caffeine and green tea do have fat-burning properties to them, but they won¡¯t go all Criss Angel on your belly fat and make it vanish.

Sadly, for most of us, there are no shortcuts to acquire head-turning abs. We need a rigorous training regimen, low bodyfat, and adequate rest.

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Myth #5: Consistent Speed is the Key

According to a Spanish study, faster reps enabled the muscle activity in the recutus abdominis, external obliques, internal obliques, and spinal erectors to increase.

However, mixing up your rep speeds is a more effective approach.

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Myth #6: You Can¡¯t Over Train Your Abs

Abs are a muscle, so treat them with the same respect you would after torching your biceps, or deltoids, or quadriceps, or¡ªyou get the idea.

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Myth #7: Stress is Good For You

Doing crunches from here till the Rapture won¡¯t guarantee your abs will show when Judgment Day arrives if there¡¯s a layer of fat covering them. As mentioned, a strict diet paired with steady training is an excellent way to reduce bodyfat. But keep in mind that outside factors also come into play.

When you¡¯re stressed, for example, cortisol levels rise. That can impede your ability to lose weight. Also, a recent study that appeared in the Journal of Sleep involving 225 adults found that people who stayed up later were found to eat unhealthy foods during those late-night hours. This, not surprisingly, led to weight gain.