First post here on T Nation, just wanted to throw this out there, been training for 3 years, got some good lifts under my belt;
170kg/375lb squat x 5
160kg/350lb deadlift x 6
120kg/265lb bench x 5
used to be fat as f**k, 282lbs who knows what BF% got down to 180lb give or take, no muscle mass really, up to 215lbs now around 15%, slow bulk until next year now (March 2015) slowly gaining - .5-1lb a week, lifts and size going up but my tris just aren’t catching up (bis could do with improvement too)
Mon - Chest
Tues - Back
Wed - Shoulders
Thurs - Rest
Fri - Arms
Sat - Rest
Sun - Legs
Arms (tri movement then bi movement throughout the workout)
Tris
Cable pushdown warm up high rep, blood flowing
CGBP
4 sets 6-8 reps
Skulls/OH DB ext
4 sets 8-12 reps
Cable pushdown (heavy)
4 sets 12-15 reps
Bis
Seated DB curl
4 sets 10-12 reps
EZ Bar curls
4 sets 8-10 reps
Double hand cable curl
4 sets 8-10 reps
So, 12 each across the board, bis are showing some good size, could definitely do with more (obviously) but tris just aren’t cutting it.
[quote]infinite_shore wrote:
Push your bench up to 200kg. Have you ever seen a bencher doing that with small triceps? ha[/quote]
Maybe you should bench with you chest not your tris so maybe tris won’t grow from benching since it is supposed to be a chest movement [/quote]
My tris never grew from benching. Even close grip only helped a modest amount.
[quote]infinite_shore wrote:
Push your bench up to 200kg. Have you ever seen a bencher doing that with small triceps? ha[/quote]
Maybe you should bench with you chest not your tris so maybe tris won’t grow from benching since it is supposed to be a chest movement [/quote]
My tris never grew from benching. Even close grip only helped a modest amount. [/quote]
My chest lags so hard the last thing I need to make a pressing exercise to use less chest. Many other ways to work tris
[quote]infinite_shore wrote:
Push your bench up to 200kg. Have you ever seen a bencher doing that with small triceps? ha[/quote]
Maybe you should bench with you chest not your tris so maybe tris won’t grow from benching since it is supposed to be a chest movement [/quote]
My tris never grew from benching. Even close grip only helped a modest amount. [/quote]
My chest lags so hard the last thing I need to make a pressing exercise to use less chest. Many other ways to work tris[/quote]
[quote]infinite_shore wrote:
Push your bench up to 200kg. Have you ever seen a bencher doing that with small triceps? ha[/quote]
Maybe you should bench with you chest not your tris so maybe tris won’t grow from benching since it is supposed to be a chest movement [/quote]
My tris never grew from benching. Even close grip only helped a modest amount. [/quote]
My chest lags so hard the last thing I need to make a pressing exercise to use less chest. Many other ways to work tris[/quote]
He’s just being sarcastic.[/quote]
And I even put a “ha” there for the slow ones.
@OP: Just increase your weekly volume for tris. Could spread it across different days like some poster above suggested.
[quote]infinite_shore wrote:
Push your bench up to 200kg. Have you ever seen a bencher doing that with small triceps? ha[/quote]
Maybe you should bench with you chest not your tris so maybe tris won’t grow from benching since it is supposed to be a chest movement [/quote]
My tris never grew from benching. Even close grip only helped a modest amount. [/quote]
My chest lags so hard the last thing I need to make a pressing exercise to use less chest. Many other ways to work tris[/quote]
He’s just being sarcastic.[/quote]
Lol dudes a dick at every turn and I haven’t never seen advice that I would use and it’s s belief many have. The Internet is srs shit man