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When to Increase Weight with Strength Training

A lot of times you get stuck in ruts and don't know exactly when to push yourself and increase weight.

Aaron Marino of alpha m. says that if you can do 12 reps with good form, it's time to increase to next increment or level. If you go to that next level and can only do 3, then revert back.

Listen to your body. If it becomes routine, your body is going to adapt and stop changing. You need to push it in a logical and safe way. If you can get 12 reps, time to check yourself and move to next level.

Past Topics

New Topics Added Weekly!
Hanging with Alpha | Chest & Tricep Workout  -
April 16, 2012
Aaron Marino of alpha m. is meeting buddies to workout chest & triceps at LA Fitness. After the workout, the gang goes for a run. On a side note: in the effort of cross training, Aaron does a spin class once a week. Spinning is a great workout but is hard on a man's anatomy. Read More»
Band Workout | Shoulders and Triceps -
March 16, 2012
A well-rounded shoulder workout combined with tricep workout is important. Aaron Marino of alpha m. demonstrates how to do this workout with a resistance band. Different movements target each of the three areas of the shoulder and are combined with triceps workout. Try it! It's gonna kill ya. Read More»
Choosing the Proper Weight When Lifting and Training -
December 21, 2011
When working out with weights, choosing the proper weight for each exercise is necessary. Aaron Marino of alpha m. doesn't include weights in the Weekly Workouts because everyone's weight is difference. He says that you have to find what is comfortable for you. You want to be straining as hard as you can on that last rep. Knowing when to increase your weight is essential for you staying safe and hRead More»
Body Building Basics -
December 15, 2011
Aaron Marino of alpha m. discusses how to break down muscle tissue then rebuild muscle tissue bigger and stronger. Aaron goes over muscle building basics at a cellular level. Working out tears down your muscle fibers. When you consume protein, your body breaks it down to amino acids and shuttles it to the muscles. The muscle fibers heal bigger and stronger. Repeating this cycle will give you that Read More»

Tricep Kick Backs -
December 12, 2011
Tricep kick backs work all three heads of the tricep. Aaron Marino of alpha m. says to not go real heavy and to go nice and slow. He demonstrates with the dumbbell and bench. Elbow is up about 90 degrees. Make sure to pause at the kick back. If you want to make it more difficult, lift your knuckles to the ceiling. You can also do this exercise with the cable. Lower the cable to your waist, brace yRead More»
Tricep Dips -
December 12, 2011
Aaron Marino of alpha m. demonstrates tricep dips, which he says are not as popular but one of his favorites. When doing these, it's important to keep your back as close to the bench as possible. This protects your shoulder from strain and pressure. Also proper form works the triceps more effectively. You can raise your feet and also add plates to make the exercise more difficult. Read More»
Skull Crushers -
December 12, 2011
Great for increasing size of triceps, Aaron Marino of alpha m. demonstrates skull crushers. You can do with straight bar (like on a bench press), dumbbells, or easy curl (preacher bar). Hands close together with elbows bent and bar coming down to forehead. Notice that the upper part of the arm is not moving. Keep elbows in tight and not let them flare. Go nice and slow. Read More»
Close Grip Bench Press -
December 12, 2011
Aaron Marino of alpha m. demonstrates close grip bench press, which is a popular tricep exercise. It's like a bench press with a closer grip with elbows closer. A lot of force and pressure is placed on the tricep. You don't want to go real heavy because you don't have to. The idea is to focus on the movement and ultimately to have a dramatic impact on your tricep. Read More»

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