Kickbacks.
[quote]Airtruth wrote:
Kickbacks.[/quote]
You son of a bitch.
I get tricep work from my primary chest movements and db floor t-ext after. Then later in the week I superset cable rope pushdowns with cable rope overhead ext for additional work.
This looks awesome… EliteFTS.com: Troponin -Overhead Rope Extensions - YouTube … going to try it tomorrow night.
[quote]kylec72 wrote:
I get tricep work from my primary chest movements and db floor t-ext after. Then later in the week I superset cable rope pushdowns with cable rope overhead ext for additional work.
This looks awesome… EliteFTS.com: Troponin -Overhead Rope Extensions - YouTube … going to try it tomorrow night.[/quote]
He did like 20 reps on that exercise. He’s doing it wrong. No way he is going to get big that way.
Kidding of course.
Currently doing PJRs (ramping up to a max weight that gets me ~ 8 reps) and pushdowns leaning over the cable to make it more of a close grip press with reps in the 15-20 range. Lower reps on triceps dominant exercise makes them complain. the exceptions are dips and close grip bench. I cycle them in every now and then.
According to Charles Poliquin, the two most fast-twitch dominant muscles in the body are hamstrings and triceps. Even for hypertrophy he recommended no more than 8 reps on any triceps movement.
I like anything overhead because of the stretch. Two hands on one dumbbell or a cambered bar.
Someone else on here recently recommended pushdowns with the straight bar, but leaning away from the machine and bringing the bar above your head. I have had good workouts with those lately.
But that’s the funny thing about triceps - an 8 range never worked for me. I had to use a combination of high volume (12-20) with isolation work and max or near-max effort when hitting them with a compound movement.
For hamstrings (isolation work that is), between 15 and 20 has been the range that works for me. Compound movements that hit the hamstrings, that’s another story.
I don’t see Poliquin’s advice ON THAT TOPIC to work for me. But maybe I’m fucking up on something I dunno.
[quote]DoubleDuce wrote:
Sorry if I hit a nerve.[/quote] No worries, it was kind of a general rant. Imo people waste their time in trying to classify everything and then always speak in absolutes when a debate arises. [quote]
What I mean by tricep isolation movements is any movement that fixes the upper arm and the movement is isolated to elbow extension. [/quote] I know what you mean. Scott extensions might work anyway though, they don’t give me any pain (provided I don’t go low-rep, obviously). Otherwise, PJR’s imo work best here, you get both a pullover (which fries the long head) and extension motion (which would be a compound move though, of course).
[quote]
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.
[/quote] Mine don’t get inflamed (guess they would if I kept doing the exercises for weeks or months) but hurt like a bitch during the exercise itself. Has been like that since I started out. [quote]
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.[/quote] ← what form/setup do you use on those? I mean, sure you get some front-delt involvement, but I honestly feel literally nothing in the delts when doing those… Maybe you’re bringing the bar down a little low?
#Edited, stupid quote commands.
[quote]esk221 wrote:
PJR Pullovers (Thanks Ceph!) [/quote] Thank pjr instead lol [quote]
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]
[quote]Cephalic_Carnage wrote:
DoubleDuce wrote:
Sorry if I hit a nerve. No worries, it was kind of a general rant. Imo people waste their time in trying to classify everything and then always speak in absolutes when a debate arises.
What I mean by tricep isolation movements is any movement that fixes the upper arm and the movement is isolated to elbow extension. I know what you mean. Scott extensions might work anyway though, they don’t give me any pain (provided I don’t go low-rep, obviously). Otherwise, PJR’s imo work best here, you get both a pullover (which fries the long head) and extension motion (which would be a compound move though, of course).
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.
Mine don’t get inflamed but hurt like a bitch. Has been like that since I started out.
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. ← what form/setup do you use on those? I mean, sure you get some front-delt involvement, but I honestly feel literally nothing in the delts when doing those… Maybe you’re bringing the bar down a little low?
#Edited, stupid quote commands.
[/quote]
Yeah, I generally bring the bar down pretty low, I also essentially completely tuck my elbows on close grip. I generally use it as an intermediate between my chest and tri training and shoulders (I do them all in the same session). I’ve never had any problems with my arms lagging in anyway.
I’ve always admired guys with hamhock triceps because they make up 2/3 of the arm size and SIZE MATTERS. I have peaked biceps but mediocre tris (IMO).
My routine lately has been Tris/Bis alternating each exercises between muscle groups
Tris: CGP
Seated 2-Hand O/h DB extension (Hvy)
Cable pushdown ( lean directly over bar w/ hands 3-4
in. apart) Hvy
BW Dips
Finish with low cable kickback 9 high reps)
Bis: BB curls
Hammer curls
Bent over concentration curls
Reverse French Curls (sometimes)
Arms get swole and look great…till I get home 
[quote]esk221 wrote:
Airtruth wrote:
Kickbacks.
You son of a bitch.[/quote]
lol
[quote]DoubleDuce wrote:
Cephalic_Carnage wrote:
DoubleDuce wrote:
Sorry if I hit a nerve. No worries, it was kind of a general rant. Imo people waste their time in trying to classify everything and then always speak in absolutes when a debate arises.
What I mean by tricep isolation movements is any movement that fixes the upper arm and the movement is isolated to elbow extension. I know what you mean. Scott extensions might work anyway though, they don’t give me any pain (provided I don’t go low-rep, obviously). Otherwise, PJR’s imo work best here, you get both a pullover (which fries the long head) and extension motion (which would be a compound move though, of course).
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.
Mine don’t get inflamed but hurt like a bitch. Has been like that since I started out.
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. ← what form/setup do you use on those? I mean, sure you get some front-delt involvement, but I honestly feel literally nothing in the delts when doing those… Maybe you’re bringing the bar down a little low?
#Edited, stupid quote commands.
Yeah, I generally bring the bar down pretty low [/quote] down to the belly-button ? ;D [quote], I also essentially completely tuck my elbows on close grip [/quote] Same here. Tucked elbows, hands spaced as far apart as necessary to allow for a complete tuck in the elbows, I bring the bar down slightly below the nipples. [quote]. I generally use it as an intermediate between my chest and tri training and shoulders (I do them all in the same session). I’ve never had any problems with my arms lagging in anyway.[/quote]
Skullcrushers 4 x 10-12
Pushdown 4 x 8-10
2 arm overhead extension 4 x 6-8
[quote]elnyka wrote:
But that’s the funny thing about triceps - an 8 range never worked for me. I had to use a combination of high volume (12-20) with isolation work and max or near-max effort when hitting them with a compound movement.
For hamstrings (isolation work that is), between 15 and 20 has been the range that works for me. Compound movements that hit the hamstrings, that’s another story.
I don’t see Poliquin’s advice ON THAT TOPIC to work for me. But maybe I’m fucking up on something I dunno.[/quote]
I don’t think you’re wrong at all. Following some arbitrary number, such as 8, is stupid.
Do what works for you. Case in point Justin Harris is clearly breaking that golden rule, and it appears to be working out well for him. I just did it last night, and you know what I got one hell of a tricep workout from it. I listened to an audio interview by Dave Tate recently and he discusses this very thing… if your program lists 8 reps but you know you can squeeze out several more why would you limit yourself to 8?
Because Polliquin told you he doesn’t recommend anything above 8? Because 8 is a prettier number than 11 or 13? Just listen to what your body tells you, and if it tells you a 12-20 rep range works best for you, then go for it.
/rant
[quote]kylec72 wrote:
elnyka wrote:
But that’s the funny thing about triceps - an 8 range never worked for me. I had to use a combination of high volume (12-20) with isolation work and max or near-max effort when hitting them with a compound movement.
For hamstrings (isolation work that is), between 15 and 20 has been the range that works for me. Compound movements that hit the hamstrings, that’s another story.
I don’t see Poliquin’s advice ON THAT TOPIC to work for me. But maybe I’m fucking up on something I dunno.
I don’t think you’re wrong at all. Following some arbitrary number, such as 8, is stupid.
Do what works for you. Case in point Justin Harris is clearly breaking that golden rule, and it appears to be working out well for him. I just did it last night, and you know what I got one hell of a tricep workout from it.
I listened to an audio interview by Dave Tate recently and he discusses this very thing… if your program lists 8 reps but you know you can squeeze out several more why would you limit yourself to 8?
Because Polliquin told you he doesn’t recommend anything above 8? Because 8 is a prettier number than 11 or 13? Just listen to what your body tells you, and if it tells you a 12-20 rep range works best for you, then go for it.
/rant [/quote]
Poliquin didn’t recommend a particular number. He just stated that triceps and hamstrings respond best to a level of resistance that would allow between 4 and 8 reps. Not because a certain number is “prettier”.
But if 20 rep sets work, by all means…
muscle is not the only thing trained when lifting weights, higher rep work and more volume w/ lighter weight can provide a stimulus for connective tissue to grow.
The best thing I ever did for my triceps personally was to day add a 30 minute tricep sessions on top of my normal training load twice a week.
To manage fatigue and stray away from elbow issues I started in the 8x3 rep range and increased volume and load pretty conservatively (8x3 to a 7x4 to a 6x5 to 5x6, then back to the 8x3 with a load increase). I usually finished with some lighter rep work which I also increased pretty conservatively.
I used the tate press a lot for my 8x3… worked up to 65-70 lbs dumbbells for a 5x6 by the end. One thing about the tate press is it tends to add a lot of thickness around the elbows, which may or may not be a good thing, depending on the look you’re going for!
It looks like Carnage’s the tricep guy here.
I’ll be definitely following the…
1)Pressing movement
2)Extension or hybrid
3)Optional pump
…advice.
I usually like starting with Close grip bench press or dips, followed by EZ extensions and end with a cable pushdown.
[quote]MEYMZ wrote:
It looks like Carnage’s the tricep guy here.
I’ll be definitely following the…
1)Pressing movement
2)Extension or hybrid
3)Optional pump
…advice.[/quote]
Definitely the ‘preferable’ order I’d say… just comes down to getting the volume/frequency/intensity right!
[quote]challer1 wrote:
MEYMZ wrote:
It looks like Carnage’s the tricep guy here.
I’ll be definitely following the…
1)Pressing movement
2)Extension or hybrid
3)Optional pump
…advice.
Definitely the ‘preferable’ order I’d say… just comes down to getting the volume/frequency/intensity right![/quote]
I agree with this; there are many ways to get jacked. There’s some DC/HIT guys here, while others prefer higher volume stuff, and has worked for THEM as individuals.