💪 Build Sleeve-Ripping Triceps With These 4 Workouts

We’ve officially entered the spookiest time of the year outside of tax season. And as usual, The Ripped Report is back with tips on how to get scary strong this October.

Here's what we’ve got for you today:

• How cheat meals can positively impact your bodybuilding goals.

• Two-time reigning 212 Olympia champ Shaun Clarida reveals his leg preparation for the 2023 Olympia.

• The best triceps workouts you need for strength and size.

NUTRITION

Guilt-Free Cheat Meals

We all know a healthy diet is key to achieving your fitness goals. But does that mean we can’t even be in the same room as a cheeseburger and fries again? If you’re looking to strike a balance between eating for fitness and eating for fun, you'll be delighted to know that incorporating cheat meals into your routine can actually support your gym goals.

There's a rationale behind accomplished bodybuilders making room for their favorite indulgences. Cheat meals can potentially enhance workout performance, reduce stress levels, improve cognitive function, and make your weight loss plan more sustainable. However, whether pizza and wings can contribute to your bodybuilding aspirations depends on your approach to this indulgence.

Check out this in-depth guide to explore what qualifies as a cheat meal and how to incorporate it into your regimen without compromising your gains.

BODYBUILDING

Olympia Wheels

Shaun Clarida, the reigning 212 Olympia champion, is determined to secure his third division title in November. He's leaving no stone unturned to achieve this as he focuses on strengthening his legs before the big show.

Well-developed and striated quads are pivotal for any bodybuilding show, and Clarida attacks them with a variety of equipment and rep ranges. Despite being in a caloric deficit, he still maintains a high training volume that includes hamstring curls, hack squats, and a trip to the leg press.

Watch Clarida power through this six-move workout, and don’t be afraid to incorporate some of these tips into your own routine.

TRAINING

Horseshoe-Builders

Whether your goal is to increase your bench press or fill out your T-shirts with bulging arms, focusing on the triceps is critical. Comprised of three muscles, the triceps do more than just look good: They also play a secondary role in pushing movements such as bench and shoulder presses.

There’s nothing wrong with showing your biceps some love on arm day, but the reality is that the triceps comprise around two-thirds of your arm size and shouldn’t be ignored. Optimal triceps exercises involve body weight, free weights, and machines. However, the selection of exercises should align with your specific goals.

Whether you aim to build strength or size, dive into the research-backed breakdown of the best triceps workouts for muscle, strength, and more. Learn the proper execution, recommended sets and reps, and ideal rest intervals between sets for each exercise.

THE DROPSET

Cutler’s Signature Quad Stomp

• Recently, we celebrated the 14th anniversary of Jay Cutler's legendary quad stomp at the 2009 Mr. Olympia. See the signature move that defined his illustrious career.

• Many bodybuilders agree on the challenges of developing the calf muscles. Fortunately, there’s science behind the intricacies of how the calves work. Learn the exercises best suited for this stubborn muscle.

• Massages can do wonders for alleviating pain and facilitating post-workout recovery. That’s why we compiled a list of the best massage guns in terms of quality and affordability.

SOUND OFF!

Cutler vs. The Gift

THE RESULTS ARE IN!

Who Can Top Hadi?

In the September 26, 2023, edition of The Ripped Report, we asked you to name the biggest threat to Hadi Choopan’s Mr. Olympia crown. Here’s how you voted:

1. Derek Lunsford (47%)

2. Nick Walker (21%)

3. Samson Dauda (15%)

4. Brandon Curry (10%)

5. Andrew Jacked (5%)

6. None of the Above (2%)