Christopher Barakat

Abstract Bodybuilding is a competitive endeavor where a combination of muscle size, symmetry, “conditioning” (low body fat levels), and stage presentation are judged. Success in bodybuilding requires that competitors achieve their peak physique during the day of competition. To this end, competitors have been reported to employ various peaking interventions during the final days leading to competition.

Just about anyone can make progress following a chest program in the short term. The real trick is discovering a routine that works for more than few weeks. In the face of this challenge, lifters often train in "phases" where they are focused squarely on either strength or size. But I maintain you can build both chest size and bench strength at the same time, without having to go overboard with crazy volume or smashing the same muscle group multiple times a week.

Christopher Barakat, MS May 18, 2018 • 3 min read You can't have strong, defined arms without dedicating time and effort to training your triceps. The problem is most lifters don't really understand how to integrate the different heads of the triceps—and plenty of those who think they do have been misinformed. Do I have your attention? Let's get all three heads in the game.