[quote]giograves wrote:
I just have not been able to find a technique that hits my lateral head the same way. sadface[/quote]
"For triceps, the biggest problems I see is not enough sets of heavy, low rep work on the big money lifts and ignoring the lateral head. Generally, the triceps exercises where you handle a lot of weight and have to bust your ass are the best. Dips and close grip bench presses are yes’s. Kickbacks, pressdowns, and whatever makes the pages of Men’s Health are no’s.
As for the lateral head? It’s also known as the lazy head as research shows it only responds to heavy loads, which is why powerlifters generally have such well-developed lateral heads. Exercises with the elbows positioned directly under the bar are best, like close grip bench presses with a 10-degree decline and seated 1/2 presses in the power rack (with a 2 second pause). And dips, of course. But you probably guessed that anyway."
You sure he means the “lateral” head as the ‘lazy’ head? With everyone benching till their shoulders meet orthopeadic surgeon, its highly unlikely for it to be snoozing during benching…
If anything I would call the long head the ‘lazy’ head since it really is snoozing in all compound exercises and will never ever grow unless you do some sort of an extension. I would know… I ignored it for years while dipping and cgbp’ing.
Fairly certain he means what he wrote, that was just the most convenient place I could quote him writing that (has mentioned it several times in various places.)
It isn’t snoozing during benching, but he recommends a tri-specific variation to hammer it more directly, along with as many dips as you can handle.
The take home is, as usual, do the big boy exercises as your main focus.
When performing overhead extensions to try and hit the long head is strict form more important than the weight you use ie keeping the elbows tucked in tight and fixed in one position through out the exercise ?
Also how many reps and sets do you recommend for building size ?
Last question is it best to ramp the weights up per set in order to protect the elbows ?
[quote]tredaway wrote:
When performing overhead extensions to try and hit the long head is strict form more important than the weight you use ie keeping the elbows tucked in tight and fixed in one position through out the exercise ?
Also how many reps and sets do you recommend for building size ?
Last question is it best to ramp the weights up per set in order to protect the elbows ?[/quote]
Its the tight and fixed elbow position that kills your elbows during extensions movements. Much more elbow friendly in pullover variations such as pjrs. I think it disperses the force over a larger area instead of concentrating it at a SINGLE POINT (your elbow joint).
IMO its more about the stretch that gives it the best development. Having tried skullcrushers vs pjrs… SK will make them sore but pjrs will leave give them limping for dayyyyyyys. Remember the first time you squatted and you were hopping around for a week? Unfortunately that went away for squats but for the long head ho ho ho lol sticks around…
IDK what the hell I am talking about most the time but I use overhead stuff mostly to work out of the hole and get a huge stretch. I save the heavy weight for dips.
Weighted dips FTW. Like, as heavy as you can tolerate without your elbows exploding in the hole.
I like to keep it around 8-10 reps for mass building and about 4 sets for exercises. I do this for the “mass builders.” When I get to exercises like pushdowns, I go for 12-15 to pump the blood in there.
CGBP, Dips, Overhead Extension are my favorite Tricep exercises.
[quote]mutantcolors wrote:
IDK what the hell I am talking about most the time but I use overhead stuff mostly to work out of the hole and get a huge stretch. I save the heavy weight for dips.
Weighted dips FTW. Like, as heavy as you can tolerate without your elbows exploding in the hole.[/quote]
I’ve always loved dips, and credit a lot of my tricep development to them, BUT unlike a lot of gym rats who seem to need 2 buddies to pile 4+ plates on their bucklng knees in order to do the bench variety, my approach was a little simpler.
-First, do dips last. A very simple form of pre-exhaust, but definitely cuts down on the perceived (delusional?) idea that you actually need so much weight to complete a FULL ROM dip.
-Second, if you’re using bench-dips (which I love), find a way to place your feet at a higher level than your hands. This slight angle coupled with your already somewhat toasted triceps will give you all the additional ‘weight’ that you need, provided you’re actually doing them correctly.
I do regular dips. Usually last or at least after a “bigger” move though it’s debatable what constitutes bigger than full range dips plus half or more your body weight swinging between your legs. I like to pound out as many short sets as I can, always leaving some room left over at the end of each, then a quick rest, so I can power through extra reps in the long run. Like 6 sets of 4 instead of 4 sets of 5.
I generally throw some stretched position thing in afterward. I have mediocre at best arms but I have a good lateral head.
Anyone think loaded PUSHUPS a great Triceps builder?
I just recently realized its the the diamond hand position hits my lateral head hard (that I can feel at least), but obviously loading is an issue. I’m not very strong so I think a clever loading technique might serve me well for a bit if anyone’s got any?
Tried bands but its got uneven resistance, like virtually none on the neg…
