Anybody else superset tris and bis?
I do chest/arms day, wait a bit after chest to let them rest a bit, then do
-barbell curl
+rope pushdown
-hammer curl
+bar pushdown
-preacher curl
+overhead V-bar extensions
It’s working very well.
Also, do anybody’s elbows click when doing overhead extensions? It’s not painful at all and only I can hear it, but they sometimes emit a light click in the overhead position.
Lately I’ve been doing
-1 arm rope pressdowns
-Standing French presses w/tricep bar
-Dips in the squat rack
I find that finishing with the dips really toasts anything you’ve got left in the tank.
S
insertion points for my tris are up a little high. Yet as of recently I’ve been rotating cgb and RGB(reverse grip bench press) and have noticed improvement especially from the RGB presses. Right now it’s all about adding atleast 75-100 lbs to what I’m lifting to get a respectable size.
I like doing decline extensions also with an ez bar. Cause it hits all three heads.
Board pressing.
Great way to overload the triceps.
With everything in the book, with a heavy day and a light day. The same for biceps. In the hope that someday the triceps will grow and my arms will be up to par.
[quote]The Mighty Stu wrote:
Lately I’ve been doing
-1 arm rope pressdowns
-Standing French presses w/tricep bar
-Dips in the squat rack
I find that finishing with the dips really toasts anything you’ve got left in the tank.
S
[/quote]
Not done 1 arm rope pushdowns for ages, used to really like them dunno why I stopped…
[quote]The Mighty Stu wrote:
Lately I’ve been doing
-Dips in the squat rack
S
[/quote]
BLASPHEMY!
How dare you do anything in the squat rack besides squatting!!!
What Fraternity are you in?? lol jk
I used to train on a 2 on 1 off split
chest/bis
quads/calves
off
shldrs/tris
back/hams/abs
triceps was
press
dip
extension
volume was about 12 sets
close grip bench on floor
bench dips (plates on your lap
skull crushers or with overhead cable bending over
also trained them on 5 day split
chest/legs/off/shldrs/back/arms
every other week superset bis/tris
volume was up to 16 sets
best results from more time off, lots of food, heavy weight rep range not more than 10.
Bench dips with lap plates always gave me the best results but 4 plates is hard to get on/off. keep elbows/hands in - more narrow.
good luck
[quote]BONEZ217 wrote:
The Mighty Stu wrote:
Lately I’ve been doing
-Dips in the squat rack
S
BLASPHEMY!
How dare you do anything in the squat rack besides squatting!!!
What Fraternity are you in?? lol jk[/quote]
Lol, I had a feeling someone would have a comment on my ‘using’ the sacred squat rack.
S
[quote]Artem wrote:
Also, do anybody’s elbows click when doing overhead extensions? It’s not painful at all and only I can hear it, but they sometimes emit a light click in the overhead position.[/quote]
yeah, used to happen sometimes when i did pressdowns. i think you’ll be ok.
This may be blasphemous, but every time I do any serious amount of work on tricep isolation movement tendinitis flares up in my elbows. I however don?t have any problem with pressing movements, so that?s what I stick to for 99% of my triceps work. Close grip bench is probably the best exercise I do for them.
Props to everyone who can do a large amount of isolation work on your triceps, you have tougher elbows than me. That started catching up with me after 5 or 6 years lifting.
My elbows are like iron when it comes to things getting irritated.
The only problem I have with tricep movements is around the back of my shoulders. They start to get a bit painful after a while.
That only really happens with Tricep pushdowns and any overhead triceps movements.
Thats why I’m partial to skullcrushers, they seem to be the only exercise where I can really fuck up my triceps without any issues.
Also, my chest is really dominant, so that starts to take over on cgb/pushdowns/dips most of the time.
I suppose I could do a few skullcrusher variations - EZ bar, cable, dumbbells…
[quote]DoubleDuce wrote:
This may be blasphemous, but every time I do any serious amount of work on tricep isolation movement tendinitis flares up in my elbows. I however don?t have any problem with pressing movements, so that?s what I stick to for 99% of my triceps work. Close grip bench is probably the best exercise I do for them.
Props to everyone who can do a large amount of isolation work on your triceps, you have tougher elbows than me. That started catching up with me after 5 or 6 years lifting.
[/quote]
The only “isolation” work I can do, extension wise, are scott extensions and PJR pullover/extensions because neither hurt the elbows…
Skulls kill my elbows even though I have no tendonitis or anything, they just hurt from the start.
Could we do away with this “isolation/compound” stuff though?
A CGP is a tricep exercise. PJR’s are a tricep exercise. Skullcrushers and even pushdowns are tricep exercises. That, imo, is all the classification that’s needed… Just pick whichever movement(s):
a) Don’t hurt you
b) Where your tris actually do a majority of the work (i.e. CGP or S-wide-RGB vs. wide-grip standard BenchPress lol)
c) Where you can progress well enough on (I think this is one point too few people get. Seriously).
[quote]Goodfellow wrote:
Also, my chest is really dominant, so that starts to take over on cgb/pushdowns/dips most of the time.
[/quote]
How does your chest takeover on pushdowns?
PJR Pullovers (Thanks Ceph!)
CGBP
Dip Machine (Unfortunately, my current gym doesn’t have a dip station. I’m close to maxing this thing out, so I may start doing bench dips instead.)
[quote]plateau wrote:
Goodfellow wrote:
Also, my chest is really dominant, so that starts to take over on cgb/pushdowns/dips most of the time.
How does your chest takeover on pushdowns?[/quote]
on the last few reps when I’m trying to squeeze them out, I usually end up contracting my chest really hard.
[quote]plateau wrote:
Goodfellow wrote:
Also, my chest is really dominant, so that starts to take over on cgb/pushdowns/dips most of the time.
How does your chest takeover on pushdowns?[/quote]
I guess he does them ‘elbows out’ style, pecs could take over then.
[quote]Goodfellow wrote:
My elbows are like iron when it comes to things getting irritated.
The only problem I have with tricep movements is around the back of my shoulders. They start to get a bit painful after a while.
That only really happens with Tricep pushdowns and any overhead triceps movements.
Thats why I’m partial to skullcrushers, they seem to be the only exercise where I can really fuck up my triceps without any issues.
Also, my chest is really dominant, so that starts to take over on cgb/pushdowns/dips most of the time.
I suppose I could do a few skullcrusher variations - EZ bar, cable, dumbbells…[/quote]
You have to consider the anti-inflammatory and recovery effects of anabolic steroids. If you are not on the juice, you’ll be more prone to suffer from inflammatory. If it wasn’t because it’s a big deal with my wife, I would have used them long ago.
Not that I’m a bodybuilder, but for what’s worth, the following had worked best for me and my triceps (and upper arms in general):
[quote]Cephalic_Carnage wrote:
DoubleDuce wrote:
This may be blasphemous, but every time I do any serious amount of work on tricep isolation movement tendinitis flares up in my elbows. I however don?t have any problem with pressing movements, so that?s what I stick to for 99% of my triceps work. Close grip bench is probably the best exercise I do for them.
Props to everyone who can do a large amount of isolation work on your triceps, you have tougher elbows than me. That started catching up with me after 5 or 6 years lifting.
The only “isolation” work I can do, extension wise, are scott extensions and PJR pullover/extensions because neither hurt the elbows…
Skulls kill my elbows even though I have no tendonitis or anything, they just hurt from the start.
Could we do away with this “isolation/compound” stuff though?
A CGP is a tricep exercise. PJR’s are a tricep exercise. Skullcrushers and even pushdowns are tricep exercises. That, imo, is all the classification that’s needed… Just pick whichever movement(s):
a) Don’t hurt you
b) Where your tris actually do a majority of the work (i.e. CGP or S-wide-RGB vs. wide-grip standard BenchPress lol)
c) Where you can progress well enough on (I think this is one point too few people get. Seriously).
[/quote]
Sorry if I hit a nerve. What I mean by tricep isolation movements is any movement that fixes the upper arm and the movement is isolated to elbow extension. When I refer to compound I’m saying that there are other muscle groups dynamically involved. Any elbow extension only exercise inflames my elbows when used with any real consistency or intensity.
I agree with calling CGB a tri exercise as they are by far the primary movers, but my elbows don’t consider them an isolation movement. I get a pretty good front delt workout from them too.
My fave triceps exercise is weighted dips.
I also do triceps pulldowns, skullcrushers, and seated triceps pushdowns. But in my opinion, dips are the best.