Cedric McMillan is one of the most popular names in the sport of bodybuilding. Born on August 17, 1977, he is an American IFBB Pro bodybuilder and an Army Instructor. His most recent win was the 2017 Arnold's Classic.
Mass Building Tips From McMillan
Here are seven pieces of the best mass building advice from Cedric McMillan and you should definitely consider them during your next gym visit.
1. Flat Smith Machine Bench Press
Cedric says, “In the old days when I used to barbell bench press, I didn’t have a training partner, so it was quite risky, especially without a spotter. Getting strong on the bench press, my shoulders began to hurt. So, I switched to flat or low incline Smith machine press for chest as it was safe.”
His advice to build chest is to switch to Smith machine to make the most out of it. It gives a better and controlled movement. Consider doing four sets of five, and hit failure around 12-15 reps on the final set.
2. Push-ups With Cables Across Upper Back
We’ve all been doing push-ups since long and it’s a great exercise for working out on your entire body. Cedric, also being a U.S Army Soldier has done enough of them. He says, “I really like the way they feel in the chest during a chest workout, or in the tris after a triceps workout.
He added, “You have to hook both clips together on low pulleys in the middle of the apparatus, then cover the clips with a towel or something so they don’t pinch you. Slide up under the cables where the clips come together to a position that has the cables across the neck, across the traps or across the shoulders, whatever’s comfortable. Strict form, slow reps with back arched. I would do three sets of 20 at the end of my chest workout.”
3. Cable Pushdowns with Double D-Ring
Cedric recommends you do cable pushdowns with double D-ring handle. He says, “I picked this movement from Charles Glass and saw it in one of his video clips. It’s a very effective movement to hit the triceps right on the lateral head. All credit for it goes to Charles Glass.”
4. Decline Lying Cambered-Bar Triceps Extensions
We also know it by the name Skull Crushers and it’s something quite familiar to us. However, Cedric says that most of the people do them on a flat bench and never bother to perform it with a different angle.
He says, “Doing these on a decline feels real good to me. When I come down with the weight, instead of bringing the bar to my forehead, I bend my arms completely and bring the bar down and around to the top of my head. Then, I go even further and do a slight pullover with the bar while keeping my elbows completely bent. Finally, I explode up to the fully extended position.”
Doing this way will give you a better stretch in the long head of the triceps.
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5. Lying Cross-Face Dumbbell Triceps Extensions
McMillan says, “This is one of my favorite and a really cool exercise that we hardly see being done. It gives a whole new angle of extension that you get with overhead extensions. Just lay down on a flat bench and with one arm at a time, bring the dumbbell towards your body so it ends just above the chin. Also, choose a light weight to stay in control.”
Happy Lifting,
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