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Friday, 13 January 2012

The Hulk, Lou Ferrigno's Triceps Workout



Largely known as the actor who portrayed "The Incredible Hulk”, Lou Ferrigno was a bodybuilder who boasted an impressive array of competitive titles including the IFBB's Mr. America, Mr. Olympia and Mr. Universe. Lou was only 21 when he won his first Mr. Universe title, a Guinness Book record that stands to this day. More incredible, at age 22 he won again – and to this day remains the only person to win consecutive titles! Lou carried the world of bodybuilding to new heights and himself to superstardom with the film documentary, Pumping Iron, which chronicled the fabled exploits of the youngest and only person to ever become Mr. Universe twice in a row!

Famous for his well-honed muscular physique, Ferrigno performs a rotating exercise schedule in which he strength-trains for three days on with one day off. In an interview for "Iron Man Magazine" in 2009, he described his workout routines and favourite triceps exercises.



Triceps Pushdowns


Ferrigno begins his tricep workout with pushdowns. Stand facing the cable machine at the gym. Grasp the handle of the machine with both hands and pull it down to the lower-middle of your chest. Bring your elbows in to your sides and your wrists into line with your forearms. As you exhale, straighten your arms to pull the handle down. As you inhale, bend your elbows again to return to the start position. Keep your elbows tightly against your sides throughout the exercise to work the triceps rather than the lats.



Lying French Presses

Ferrigno's second tricep exercise is the lying French press, also called the lying tricep extension. Lie face-up on a bench at the gym with your feet braced at shoulder-width on either side of the bench. Hold a barbell in both hands, with your hands slightly closer together than shoulder-width. Straighten your arms and lift the barbell above your shoulders. Keep your upper arms still, and bend your elbows to lower the barbell toward your head. Straighten your elbows to lift it back above your shoulders using your triceps. Perform this exercise with a spotter.


Standing French Presses

The third exercise in Ferrigno's tricep series is the standing French press. Stand with your feet at shoulder distance and your back straight. Hold the end of a dumbbell in both hands, and straighten your arms over your head. Bend your elbows to slowly lower the weight behind your head, then straighten your arms and return to the start position. Keep your elbows pointing at the ceiling throughout the exercise. To avoid straining your elbow joints, do not straighten your arms to the point of locking them.


Ferrigno's Routine

Ferrigno's fundamental exercise philosophy places an emphasis on the quality of training rather than its frequency. Working each body part two days each week performing three exercises per body part, Ferrigno advocates performing a maximum of 12 sets per muscle group. After warming up, Ferrigno performs four sets of each exercise with eight to 10 reps per set. Ferrigno also notes that he does not work a body part more than once in a 72-hour period.






Bonus Video- Hulk's Workout






References:
Iron Man Magazine: Lou Ferrigno
American Council on Exercise: Triceps Pushdown