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How to Achieve Horseshoe Triceps

Key Exercises for Horseshoe Triceps

Achieving the coveted horseshoe requires a combination of exercises that target all three heads of the triceps, with an emphasis on movements that isolate and sculpt the medial and lateral heads.

1. Close-Grip Bench Press

• Sets/Reps: 3-4 sets of 8-12 reps
• Technique: Use a grip slightly narrower than shoulder-width. Lower the barbell to the mid-chest, then press up, focusing on using the triceps.

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How to get incredible bicep peaks

Exercises for Bicep Peak

1. Concentration Curls: This isolation exercise puts a significant focus on the biceps, especially the peak. Perform this sitting down, with your elbow resting on your inner thigh, ensuring full range of motion.

2. Spider Curls: Done using a preacher bench but facing the pad, spider curls eliminate momentum, isolating the biceps effectively.

3. Incline Dumbbell Curls: Performing curls on an incline bench targets the long head of the biceps, contributing to the peak.

4. Hammer Curls: While not directly targeting the peak, hammer curls develop the brachialis, which can push the peak up higher.

5. Cable Curls with a Rope Attachment: The constant tension provided by the cable machine and the ability to twist at the top of the movement can help emphasise the bicep peak.

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A Tale of Triumph Over Alcohol

In a world where the echoes of familial habits loom large, the journey of a young man from the shadows of alcohol dependency to the light of a healthier, more fulfilling life stands as a beacon of hope and resilience. This is the story of Alex (name changed for privacy), who, like many, found himself ensnared in the web of alcoholism, a legacy passed down from his father. At the tender age of 12, introduced to drinking by his father, what started as an innocent act quickly spiralled into a relentless addiction.

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How Long Should I Fast to Get Rid of a Beer Belly?

The Role of Fasting in Weight Loss

Fasting, particularly intermittent fasting (IF), has gained traction for its potential to aid weight loss and improve metabolic health. IF involves cycling between periods of eating and fasting, which can vary in duration depending on the method:

1. 16/8 Method: This involves fasting for 16 hours each day and eating all your meals within an 8-hour window. For many, this means skipping breakfast and eating from noon to 8 PM.

2. 5:2 Diet: With this approach, you eat normally for five days of the week and limit your calorie intake to 500–600 on two non-consecutive days.

3. Eat-Stop-Eat: This involves a 24-hour fast once or twice a week, meaning you'd eat dinner one day and then not eat again until dinner the next day.

4. Alternate-Day Fasting: This method requires fasting every other day, with some variations allowing for 500 calories on fasting days.

5. OMAD (One Meal A Day): This extreme form of IF involves consuming all daily calories in a single meal, effectively fasting for 23 hours each day.

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Until next time

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LA Muscle Team

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