Train Zane's Way for Bigger Triceps

Frank Zane: Best Built Man

Follow the pump. I remind myself to do this whenever I train my triceps. It’s also my reasoning for working tri’s right after chest—to take full advantage of the ample blood flow already in that area.

The triceps make up two-thirds of your arm mass, which is why they deserve more time and focus than their counterpart, the biceps.

SEE ALSO: Frank Zane’s Chest Training Tips

Three of my favorite exercises for tri’s include the close-grip bench press, pushdown, and overhead dumbbell extension. Close-grip bench is the only bench pressing I do anymore. It also happens to be the first exercise in my routine, and I usually go heavy and employ slow negatives—a great way to add size to the triceps.

HEADS UP: The triceps are composed of three heads: long (upper inside), medial (lower inside), and lateral (outside).

Once you home in on a good routine, perform it twice a week with targeted focus on achieving a good pump. That’s what will build a classic horseshoe look.

Frank Zane

Train Like Zane

1. CLOSE-GRIP BENCH PRESS: I recommend three sets of 12, 10, and eight reps. For an extra challenge, superset these with pushdowns or overhead extensions, both of which will isolate the triceps.

2. TRICEPS PUSHDOWN: I complete sets of 12, 10, and eight reps, increasing the weight for each set. I do an arms-back stretch to tense the tri’s after my first set, and I make sure to hold each contraction for one second.

3. MACHINE DIP: I fix a band around the weight stack for added tension. The rep range is between 12 and 15, and I use lighter weight so I can focus on achieving a quality lockout.

4. ONE-ARM DB OVERHEAD TRICEPS EXTENSION: The one-arm version allows for a better stretch. I execute three sets of 12, 10, and eight reps, upping the weight for each set.


Source: Muscle and Fitness

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Editor’s Note: He Loved His Lawn

Editors Letter Liz September

When my father was diagnosed with terminal stomach cancer, our family was desperate to track down why. The Ludlows didn’t get cancer. We had zero family history. And besides, we’d all expected an affliction of the lung to do him in. He smoked two packs of unfiltered Lucky Strikes a day for 40-plus years.

His oncologist said Dad perfectly matched the profile of the typical stomach cancer patient: 71 years old, male, A positive blood type. The Mayo Clinic website fingered his diet, which was high in salty, smoked, and pickled foods and relatively low in fresh produce. But something else gnawed at me.

It was our lawn. As a longtime health journalist, I questioned the 50 years of pesticides Dad had sprayed on our suburban grass. I can picture it still, the rolling fertilizer dispenser tossing white pellets to and fro, pellets my dad marched through, then tracked all over our house. In the ’70s, Dad would become an early ChemLawn enthusiast. He was the first on our block to install timed sprinklers. A carpet-like lawn gave my father great satisfaction.

To make matters worse, he spent his Sundays clomping around a perfectly manicured golf course, often licking the grass stains off his Titleists.

The evidence on pesticide dangers has mounted, and many cities and towns have restricted its use for cosmetic purposes. But suburban America still wants lawns that look like putting greens. I shuddered to read McKay Jenkins’s moving story about the price we pay.

Steve and I keep our New Jersey lawn neatly trimmed but let it grow “wild.” I walk Milo far from any little white lawn flags signifying a recent spray, and I’ve taught my daughters to leave their outside shoes at the front door.

A combination of factors—especially his smoking—caused Dad’s cancer. But personally, I’ll always hold the poisons on grass partially responsible.

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What to Ask When Considering Heated Floors (14 photos)

Radiant heat, also known as an in-floor heating system, can be a luxurious-feeling solution for a chilly space in your home or a smart overall strategy for heating your entire house. It’s an often-requested upgrade for new homes, so it may also help close a deal for those looking to resell or flip a…

Source: Houzz
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Finding an Adoption Competent Therapist

    Adoptive families often want to find a therapist with adoption training or understanding of the unique issues presented by adoption. Host Dawn Davenport, Executive Director of Creating a Family, the national infertility & adoption education and support nonprofit, interviews Debbie Riley, CEO of The Center for Adoption Support and Education.     Subscribe Read more…</a

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Photo Fail: Save your Snaps with Moisture Grabbers

Many of us keep boxes of old photographs stored away to remind of us of childhood memories and special occasions. In fact, even in this digital age, a lot of people prefer a physical photograph to hold or put into frames, rather than an online image. However, storing photos away for any period of time can be risky. Ever opened up your sentimental box of photos to discover something like this? 

moisture grabbers photo

Image via diyphotography.net

That’s because printed photos have a gelatin coating that acts like glue when exposed to moisture, causing them to stick together. Attempts at separating these sticky photographs will often result in destroying them altogether. You can prevent this from happening with one simple trick before putting your pics away: Concrobium Moisture Grabbers 

 

These small pouches are specially designed to protect your possessions against moisture-related damages. By placing one of the small pouches in the box or folder alongside your photos, the water-attracting technology will capture and absorb the dampness in the air before they do any harm to your precious pics…saving your memories without any mess! If you’ve already experienced a serious slip-up with your snaps, head on over to RealSimple.com  for some advice on how to separate your photographs with minimal destruction. But next time, remember to play it safe and save your snaps with Moisture Grabbers.

Moisture Grabbers are currently available in select Canadian Tire, Home Depot, K Mart, Kent, Menards and Ace locations. For more information on our products and where to purchase, click here.

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World of Design: A House That’s Barely There (35 photos)

On most weekends, Louise Wright, Mauro Baracco and their 3-year-old son, Frank, can be found at their bushland escape in Western Port, Australia, a quiet seaside area a 1½-hour drive south of Melbourne. On a typical day there, the family gets up early, has breakfast and does…

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