Triple “S” Systems

Triple “S” Systems is a bodybuilding series in gaining a strong and symmetrical body

each books deals with a different collection of body parts first book deals with chest, back, and traps. the second book deals with legs, shoulders and calves. the third is biceps, triceps, and forearms. The goal in these books is to build a symmetrically strong body as simple as possible which is the third S. Simple, Symmetrical, Strong.

Here is a little from each book

Chest/Back/Traps Right here

This volume will contain the exercises for the chest and back for strength and symmetry. This is a simple approach.

A few rules  to follow 

If you have trained 3 weeks, on the 4th week back off on the weight, this week you can go slow or explosive just make sure the weight is light kind of a deload week then the following week get back to normal training do that on every 4th week just deload still train work on form 

Make sure you warm your body up good before you start any workout.do what you like for this, skip, do some burpees, jumping jacks, light jog you get it warm the body up to get it ready for some lifting. And warm up for your working sets by doing one or two sets of the exercise you are doing before you do your full-on sets. As for tempo slower on the negative faster on the positive try to stay even throughout the whole set. As for rest between sets, take what you need then go, you know when you feel right, strong then do another set. Rests could be from 40 sec on bi’s and 3 min on squats when you feel ready do another set. That does not mean being lazy, get excited about your next set. When you’re done working out, cool down and take a walk.

Enjoy yourself and work hard.

Legs/Shoulders/Calves Right here

Squats are one of the most foundational functional movements. 

We’re designed to squat, We’ve been squatting since we were babies, but as we get older and sit in unnatural positions all day, our squat form goes from perfect to terrible.

 Squats are a compound movement that recruits most of our muscles – this means it’s a movement that uses multiple muscle groups and joints.

In addition to every muscle in your “legs,”  your hips, your back, and core, your shoulders and arms. Nothing is left out with this awesome movement.

Because of the utilization of a large number of muscle groups, squats cause your body to increase our anabolic hormone production, 

Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility.

Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing both athletic movements and everyday life things.

Squats are seriously one of the best exercises period.

The deltoid muscle is the main muscle of the shoulder. It consists of three muscle heads: the anterior deltoid, lateral deltoid, and posterior deltoid. All assist with arm elevation during a process called glenohumeral elevation and play a large role in the movement and overall stability of the shoulder joint and upper arm. The entire deltoid muscle spans from the spine of the scapula to the lateral portion of the clavicle. Each head of the deltoid has slightly different insertion points, allowing for more control and a full range of motion at the shoulder joint.

The anterior deltoid rotates the shoulder joint medially by drawing the arm inward. This flexion and medial rotation allow the arm to move forward, sometimes referred to as forward flexion. This action can be seen in a variety of functional tasks and is quite integral to the upper extremity movement. The forward-flexed motion moves the arm toward the insertion point of the anterior deltoid at the clavicle.

The lateral deltoid rotates the shoulder joint laterally moving the arm outward, referred to as abduction. This is important while walking, reaching, and completing many other tasks in a lateral plane. This abduction moves the shoulder joint downward to accommodate the movement of the entire arm outward. The contraction of the lateral deltoid pushes the arm toward the insertion point of the lateral deltoid, which is on the proximal humerus.

The posterior deltoid rotates the joint laterally which moves the arm backward and outward. This moves the entire arm toward the spine, which is where this head of the deltoid inserts.

Bi’s/Tri’s/forearms Right here

The biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle.

The biceps is attached to the arm bones by tough connective tissues called tendons. The tendons that connect the biceps muscle to the shoulder joint in two places are called the proximal biceps tendons. The tendon that attaches the biceps muscle to the forearm bones (radius and ulna) is called the distal biceps tendon. When the biceps contracts, it pulls the forearm up and rotates it outward.

Tricep

There are three heads to the triceps muscle; the long. lateral, and medial head. The long head starts (originates) on the scapula (shoulder blade.)

The lateral and medial heads both start on the humerus bone of the upper arm. All three heads then come together to a single tendon and attach (insert) on to the ulna.

Medial Head

Primarily made up of small type I fibers (“slow-twitch” muscle fibers, which are used in lower intensity exercises. These fibers are involved in muscular endurance/high rep training.)

Lateral head

Predominantly made up of large type IIb fiber types (“fast-twitch” muscle fibers, which are used during high-intensity exercise. This fiber type is involved in high force, power, and speed generation.)

Long head

Made up of a mixture of both fiber types.

Some of the exercises included are Bench, squat, deadlift, press, weighted chins, laterals side and rear, farmers walk. and a ton more, there is 4 exercises per muscle group. instructions on how to do them and what they work is all inside.