Low carb and diet recipes > great legs > tricep training
Welcome to our Weekly Edition
Parrillo Performance
(800) 344-3404
1. Weekly Survey: Leg Development Survey Results
2. Article of the Week: Building The Triceps
3. Healthy Recipe: Mocha Smoothie
Weekly Survey: Leg Development Survey Results
Thanks to those of you who responded with some great information about the leg development and training
survey on ParrilloZone. According to the responses, it appeared that separation and shape are the biggest problems people have with their leg development. Our responses were from a wide range of people, with the majority ranging from ages 31-35 and 41-50 years old, with an almost equal number of male and female responses.
When asked how many times a week do you exercise, the top answer was five times weekly, followed by three, four and six times. From this survey, we found that most people spend 45 minutes working out. On a scale of 1-10, with 10 being the most, the majority of people said that they exerted themselves to an intensity level of 8.
The most popular answer on the survey regarding leg exercise utilized for overall development is the squat; lunges were second and the leg press was third. Most people performed a combination of these exercises to maximize their results. Squats, Lunges and Leg Press are great exercises because they all contribute to building separation and muscle tone.
*Two people said my legs are awesomely perfect!
The biggest motivator for working legs during our survey was people felt a sense of accomplishment, followed by muscle tone and muscle separation, size development and finally lots of people like the idea of working their legs for a competition or event.
Here’s a sampling of the comments that were shared with us:
“I think everyone has a love/hate relationship with leg workouts. You hate it while it’s happening, but love it when it’s done. I have found that the exercises I dislike doing the most, are precisely the ones that I need the most. I strongly dislike doing weighted bench steps, but they gave me an awesome hamstring tie-in and helped me win a competition this year, so now it’s my most least favorite part of my leg workout!”
“I switch back and forth between pyramiding up the weight for 6 week and then super-setting exercises for 6 weeks. Plyometrics* when super-setting really wake up my leg muscles. Cardio like spin, running and cardio-kickboxing help develop the legs as well.”
*Plyometrics: a type of exercise using explosive movements to develop muscular power.
“Being a woman who has previously trained for competitions, I am now in a phase where I’m actually trying to decrease size while maintaining muscle tone…It’s a little tricky trying to bring down thickness without increasing fat deposit cites… Any suggestions?”
“Squats wide stance 4×12 heavy super set with tempo training on hacks 5 counts down and 5 counts up 4×10. These eight sets can almost be the entire workout of each set is done to fatigue.”
“I use three exercises and make a giant set no rest between exercises, using moderate weight. Generally I do four sets of 10-12 reps. I will do 2 giants sets (that’s 6 exercises) by the time you are done that’s over 240 reps. Then I finish it off with a fast twitch power move such as jumping squats across the 50ft room 4-6 times. Then you have to drink your 50/50 shake.”
“Legs are the largest muscles in your body, when you work legs it helps other smaller muscles to grow by releasing more growth hormone.”
“I wish Robert was closer to me so that he could help me to enhance the separation in my legs. He’s the best!!!”
Click here to see all the survey results.
Look for a new survey coming next week!
Article of the Week: Building The Triceps
The tricep area is what makes the arm look complete; being around the gym for as long as I have I will tell you biceps are worked more frequently among the enthusiasts. Just think about it, everyone wants you to make a
bicep muscle to measure how good your arms are. You never find anyone saying flex your triceps to impress them, so in this blog we are going to tell you how to build nice triceps by attacking them from different angles, making your arms look complete. A good exercise to start with is Triceps press down, this is a great exercise to warm up your joints. There’s two ways to perform this exercise to maximize your triceps, one way is to keep your elbows close to your side of the body and the other way is the elbows pointed outward. The outward elbow motion builds the belly, which is the third head of the triceps. Make sure you perform triceps exercises very strictly and slowly and use the biceps to pull up, this is why most top notch bodybuilders and powerlifters have well developed triceps.
For working the long head of the triceps, try strict triceps extensions bringing the bar to your chin and remember to always use the strength of your biceps to lower the weight. Triceps kickbacks would be a good finisher to the triceps to attack all the heads. This can be performed standing with dumbbells, making sure the back is flat, elbows above your sides and again lower the weight with the biceps. Make sure you stretch between each set to maximize growth and shape the triceps. Generally 3 to 4 sets and 12-15 reps range is a great pump also at the end of each set or one huge set you want to do an exhaustion set or two using the 15-25 repetition range. Stay tuned for next week on how to isolate your triceps with a different set of exercises. We look forward to your participation on the Zone!!!
Healthy Recipe: Mocha Smoothie
2 scoops Chocolate Hi-ProteinTM
1 Tbsp. CapTri®
8 oz cold Millstone Caramel Truffle Decaf Coffee or any other preferred brand
8 oz ice
Place all the ingredients in a blender. Blend until smooth. Pour into a tall glass and enjoy!
To your health,
The Team at Parrillo Performance
Parrillo Performance
(800) 344-3404
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