Ask Brendan #2! Tricep training, warm-ups and porridge!
- Thats a great question, most people do spend far too much time on bicep training and not nearly enough on their triceps. Think of it as roughly 2/3rd’s to 1/3rd triceps:biceps in terms of mass. That means that 2/3rd’s of your arm training time should go on triceps and 1/3rd on your biceps. So that’s the first point to make.
- The second point is that most people think that its all about the burn doing crazy drop sets and high rep stuff in the hope that some fibres will be stressed and your arms get bigger. Whilst the ‘pump’ feels and looks good at the time it probably isn’t doing much in terms of actually building and growing your arms at all! In fact, the best way to get bigger arms is heavy weight, low rep movements. Try doing the following exercise routine to build your tri’s: Heavy Close Grip Bench Press 5 sets of 4 reps, heavy weighted dips 4 sets of 8, dumbell pullovers 3 sets of 12 and tricep skullcrushers 3 sets of 6. If you want to burn out at the end do a narrow grip push-up challenge and try to get 60 quality reps as fast as you can.
- I would say that the optimum time depends on your training goals, but let me tell you this, its not about a few arm circles and a set of push-ups! Your warm-up should actually make you better! So better movement, improve power and strength output, protect against injury etc etc
- So a good 10 minutes is important if you’re looking to get the most from your session. Start with a general warm-up to raise the heart rate, something like a steady jog for 3-5 minutes, then do some dynamic flexibility work that is specific to your session to follow, so if your doing squats in your main session you need to be doing hip mobility work in your warm-up, then finish with some power work to help you stay sharp for the main session. So power push-ups, jump squats, short sprints etc etc are all good choices to conclude your warm-up.
- Slow release carbs are basically carbs that take more effort by the body to breakdown and digest therefore they release their energy progressively over time rather than sugary carbs that give your body a rush of energy instantaneously followed usually by a crash in energy straight after! Porridge is a good example of a slow release carb and would certainly be a good choice for breakfast. But don’t use instant porridge like ready break, this is packed with sugar and will give you an instant rush of energy. Use large porridge oats, throw in some pumpkin seeds, blueberries and a scoop of protein powder and you’ve got a good breakfast. Don’t add any sugar or syrup to it. Stay away from sugary foods such as coco-pops and most other breakfast cereals in these won’t do you any good!
- If you’re looking to work with athletes you would want to train as a strength and conditioning coach not a fitness trainer, the best way to do this is go through the UKSCA (www.uksca.org.uk) who run courses and programmes to accredit coaches. You also need to get some experience in the field so offer your services for free to sports clubs and athletes who may benefit from your help.Then I would go and learn from experienced and practising coaches to see how the job is actually done in the real world, this will give you the best idea of how to get where you want to be.
- There are also some great personal trainers out there too and I would spend time with local PT’s to see if this appeals to you as well. If you want more info on this I wrote a 3 part blog series on getting into the industry that you can check out at http://www.brendanchaplin.co.uk/so-you-want-to-be-an-sc-coach-part-1-the-knowledge/