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Getbig Bodybuilding Boards => Training Q&A => Topic started by: The Squadfather on January 26, 2007, 02:04:34 PM
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make a goal of close grip benching 315 for a couple of sets of 8-10 and overhead extensions with a plate and a quarter on each side for good sets of 8-10, discuss.
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make a goal of close grip benching 315 for a couple of sets of 8-10 and overhead extensions with a plate and a quarter on each side for good sets of 8-10, discuss.
why not 365 for close grip and 2 plates a side for extensions?? :)
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make a goal of close grip benching 315 for a couple of sets of 8-10 and overhead extensions with a plate and a quarter on each side for good sets of 8-10, discuss.
brutal wrist pain...That would be some very impressive weight on close grips in my opinion.
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Seeing as how numbers are being thrown around without caution; Skull crushers on an Olympic style EZ bar with 320 for 4-7 reps seems to do the trick for a couple of guy's I know. Really partials but who cares. Dips (also 320-325lbs), elbows to the sides...7-10 reps. Partial close grip (4-6") BP lockouts (3-4 inches to top position) with 460-480lbs...10-18 reps. All outstanding exercises for max tricep growth. Good luck.
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Make that 560-580 for those partial short range bench lockouts. Good Luck.
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why not 365 for close grip and 2 plates a side for extensions?? :)
hahahaha, i'd like to keep my elbows for another few years.
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hahahaha, of course good 'ol JPM has to chime in with all of his powerlifting buddies awesome feats of quarter rep strength. ::)
LOL
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LOL
how much you want to bet that by tomorrow morning it will be "wait, how about 900-1000 pound partial lockout and weighted dips with 500lbs., good luck"?
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wait, how about 900-1000 pound partial lockout and weighted dips with 500lbs., good luck ;D
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I think that using huge weight on arms doesnt lead to bigger arms.. there's guys that can lift up huge weight for bb curls and skullcrunches but, have small arms. the guys that 'feel' the movement and uses 50'% less weight have bigger arms. thats what i think after years of training.
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how much you want to bet that by tomorrow morning it will be "wait, how about 900-1000 pound partial lockout and weighted dips with 500lbs., good luck"?
1,200 lb. for 1/8th reps. ;D
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1,200 lb. for 1/8th reps. ;D
all drugs
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make a goal of close grip benching 315 for a couple of sets of 8-10 and overhead extensions with a plate and a quarter on each side for good sets of 8-10, discuss.
I've got the feeling, that anyone who could use the poundages, you suggest, should already have some pretty damn good triceps!
Personally, I'll give the routine a try (albeit starting w/ considerably less weight) because I do want big(ger) tri's. I'll keep the poundages mentioned, in mind, as a goal.
Overall, a good post, IMO
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all drugs
Getbig's Sri Chimnoy. ;D
New York—International fitness champion and global harmony leader Sri Chinmoy achieved a most astounding and amazing feat of strength, irrespective of age, in the weightlifting world by pressing two huge dumbbells totalling 740 pounds (335.66 kg) overhead. The powerful senior citizen’s seated double dumbbell press is equal to the weight of a glider airplane or a large concert piano!
Sri Chinmoy Wrist Curls Mammoth Dumbbell
Sri Chinmoy, has curled a massive 256lb (116.1kg) dumbbell with each wrist - by far the heaviest dumbbell ever curled!
It has only been just over three weeks since 74 year old Sri Chinmoy broke his own record with a wrist curl of 203lbs (92kg) - a transcendence of 30lb (13.6kg) from his previous best of 170lb (77.1kg). Not content to rest on the laurels of that amazing feat of strength, he has leapt 53lb (24kg) to curl a monstrous dumbbell that even the toughest strength athlete would probably consider impossible to move for any type of arm exercise - let alone using the tiny isolated muscles of the wrist! On top of that, Sri Chinmoy's body weight at the time of his latest triumph was 76lb (34.4kg) less than that of the dumbbell.
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I've got the feeling, that anyone who could use the poundages, you suggest, should already have some pretty damn good triceps!
Personally, I'll give the routine a try (albeit starting w/ considerably less weight) because I do want big(ger) tri's. I'll keep the poundages mentioned, in mind, as a goal.
Overall, a good post, IMO
thats the most basic and tried and true way to hit the tris.. with any new routine. start light and when you feel like you can push it. then go to town.
you guys most have an impressive bench press...
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An old football coach of mine use to yell all the time ,"If you want to bark with the big dog's you can't keep pissing with the puppy's". So if a tiny tyke like SquidFather is only use to those plastic weights and hollow DB/BB's, and not have that much experience with heavy training, he would not to exposed to real lifting. Can't really blame the poor guy. I forgive him for his lack of judgement and knowledge. Not his fault, really. Being critical of everyone is so much easier than actually hitting a gym to find out what it's all about.
Oh, by the way, partial 900lb lockouts are not that rare. As are those 300lb+ dips or 300lbs+ Skull crushers. Quite a few men do these in regular workouts. Hope this helps. I hope the SquidFather feels free to PM me, as he has in the past, about training programs . Will be happy to set some very productive workout plans for him. Good Luck.
PS: Also hope one of the mod's doesn't delete another one of my post...for what ever unseen reason.
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Good job JPM-no bitchy personal attacks in replies to serious posts = no deletions. ;D
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An old football coach of mine use to yell all the time ,"If you want to bark with the big dog's you can't keep pissing with the puppy's". So if a tiny tyke like SquidFather is only use to those plastic weights and hollow DB/BB's, and not have that much experience with heavy training, he would not to exposed to real lifting. Can't really blame the poor guy. I forgive him for his lack of judgement and knowledge. Not his fault, really. Being critical of everyone is so much easier than actually hitting a gym to find out what it's all about.
Oh, by the way, partial 900lb lockouts are not that rare. As are those 300lb+ dips or 300lbs+ Skull crushers. Quite a few men do these in regular workouts. Hope this helps. I hope the SquidFather feels free to PM me, as he has in the past, about training programs . Will be happy to set some very productive workout plans for him. Good Luck.
PS: Also hope one of the mod's doesn't delete another one of my post...for what ever unseen reason.
hahahahaha, i would pay money to see these 300lb. plus lying extensions and dips, i love the way "jpm" makes it sound as if you've obviously never been in a gym if you don't do 2 inch reps with 800 pounds, hahahaha, what a delusional clown.
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SquatFeather,
I have to commend you on your obviously big numbrs on your lifts. But are you keeping good form on them my brother or are you resorting to the "Weider Cheating Techniques" to accomplish them? Now granted, I am not pulling the big numbers like you are since I'm just a girl, but dude if you're doing so well why don't you compete in a powerlifting meet or better yet try to diet down for an actual bodybuilding show? Just asking...
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SquatFeather,
I have to commend you on your obviously big numbrs on your lifts. But are you keeping good form on them my brother or are you resorting to the "Weider Cheating Techniques" to accomplish them? Now granted, I am not pulling the big numbers like you are since I'm just a girl, but dude if you're doing so well why don't you compete in a powerlifting meet or better yet try to diet down for an actual bodybuilding show? Just asking...
He said "set a goal" he never said he was using that much weight.Maybe he is Iduno.
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make a goal of close grip benching 315 for a couple of sets of 8-10 and overhead extensions with a plate and a quarter on each side for good sets of 8-10, discuss.
WOW! What a great workout! I just followed your advice to the T, same poundages and everything! The bad news is, my elbows popped out of the skin and I have to have my arms amputated at mid-bicep. Thanks for the tip though!
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WOW! What a great workout! I just followed your advice to the T, same poundages and everything! The bad news is, my elbows popped out of the skin and I have to have my arms amputated at mid-bicep. Thanks for the tip though!
hahahaha, they shouldn't, that's really not all that much weight.
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Hey close grip aint for everyone. I did them with 250 for reps in like oct and my right wrist is still fucked. On pushing/pressing movements they hurt but pulling movements are cool. Some people swear by them, but they fucked me all up.
EZ bar lying tricep ext (heavy)4x 8-10
TWeighted dips (heavy)4x 8-10
Cable pressdowns4x (heavy)
sometimes i do DB kickouts but.
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Hey close grip aint for everyone. I did them with 250 for reps in like oct and my right wrist is still fucked. On pushing/pressing movements they hurt but pulling movements are cool. Some people swear by them, but they fucked me all up.
EZ bar lying tricep ext (heavy)4x 8-10
TWeighted dips (heavy)4x 8-10
Cable pressdowns4x (heavy)
sometimes i do DB kickouts but.
Agreed, i never liked CGs while some love em. Obviously it's better to use an E-Z curl bar for them if possible to alleviate wrist strain. I think bench dips or dips are comparable, will work better for some.
Best size builder is lying extensions-Coleman's favorite.
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Agreed, i never liked CGs while some love em. Obviously it's better to use an E-Z curl bar for them if possible to alleviate wrist strain. I think bench dips or dips are comparable, will work better for some.
Best size builder is lying extensions-Coleman's favorite.
Thats what i think. Not because no one else said so but they seem to work best on me. When i didnt have a bench i did them while lying on the floor.
I did have a question about them. should i lock them out, like get a full extension because i fear for my elbows. OR does it matter?
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Thats what i think. Not because no one else said so but they seem to work best on me. When i didnt have a bench i did them while lying on the floor.
I did have a question about them. should i lock them out, like get a full extension because i fear for my elbows. OR does it matter?
Do whatever works and doesn't hurt. To reduce the chance of elbow problems:
-Ensure the extensions are done to behind and below the head-lower the weight to below the bench, getting a full stretch. Elbow positioning isn't relevant, don't worry about keeping them in the same position. Extensions behind the head are a lot easier on the elbows that the less effective "skull crushers" which aren't worth doing.
-Warm them up by doing something like dips or pushdowns first.
-Use an E-Z/hammer bar, or 2 hands around the end of a dumbbell - easier on the joints, more intense on the triceps.
-Lie on a mild decline if possible-removes some elbow stress while hitting the tris slightly better.
-A good alternative is pulley extensions, which tend to stress the elbows less.
-Keep the reps moderate 8-12, with never more than a minute between sets to keep the tissues warmed up.
Extensions are/were Coleman's & Oliva's fave size builder. Bertil's fave was bench dips. Dillet liked the dip machine, very similar to bench dips. Extensions & bench dips/dip machine are the best combo IMO.
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As with any exercise / muscle group what works varies from person to person, however there are always the tried and tested exercises.
Close-grips have been my base triceps builder for three years and they have always done me good. Strangely I found less wrist pain using a straight bar than an EZ bar, but that's just my structure I guess.
Also dips, pressdowns, and any overhead extension to properly isolate the long head of the triceps.
With skullcrushers, lowering the bar to the forehead targets the medial and lateral heads, whereas lowering behind the head targets the long head.
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Do whatever works and doesn't hurt. To reduce the chance of elbow problems:
-Ensure the extensions are done to behind and below the head-lower the weight to below the bench, getting a full stretch. Elbow positioning isn't relevant, don't worry about keeping them in the same position. Extensions behind the head are a lot easier on the elbows that the less effective "skull crushers" which aren't worth doing.
-Warm them up by doing something like dips or pushdowns first.
-Use an E-Z/hammer bar, or 2 hands around the end of a dumbbell - easier on the joints, more intense on the triceps.
-Lie on a mild decline if possible-hits the muscles even better with less emphasis on the elbows.
-A good alternative is pulleys, which tend to put less stress on the elbows.
-Keep the reps moderate 8-12, with never more than 0 seconds between sets to keep the tissues warmed up.
Thanks pizump...i can always count on you for the good training tips
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With skullcrushers, lowering the bar to the forehead targets the medial and lateral heads, whereas lowering behind the head targets the long head.
The thing is, there are better exercises for the medial & lateral heads than skulls. Skulls aren't the best for any purpose, are hard on the elbows and are also potentially dangerous since it's possible to drop the weight on your face.
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The thing is, there are better exercises for the medial & lateral heads than skulls. Skulls aren't the best for any purpose, are hard on the elbows and are also potentially dangerous since it's possible to drop the weight on your face.
Weights on face.....not cool
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The thing is, there are better exercises for the medial & lateral heads than skulls. Skulls aren't the best for any purpose, are hard on the elbows and are also potentially dangerous since it's possible to drop the weight on your face.
totally agreed, behind the head is always best.
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Im lucky, i've never had wrist problems so far, even with heavy barbell curls im ok. For me the problem is my elbow (occasionally) cuz i busted it a few years back. If i go too heavy on extensions i'll pay for it for the next 2-3 days.
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I only use extensions every 6 weeks or so, I change the exercises I do each week. When I do use them I have a spotter at hand throughout.
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totally agreed, behind the head is always best.
you mean when you do lying tricep ext. go behind the face and not to forehead?
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you mean when you do lying tricep ext. go behind the face and not to forehead?
I always go to forhead with skullcrushers. Lats will help if you go farther.....i do extenions in my training for that extra stretch.
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you mean when you do lying tricep ext. go behind the face and not to forehead?
yes, you should lower the weight behind your head.
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yes, you should lower the weight behind your head.
I think anyone who uses this exercise should try each way of doing it to find the one that suits them best. Try straight / EZ bars, behind / to the head, elbows close / flared, etc. til you get the best groove for your structure.
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I think anyone who uses this exercise should try each way of doing it to find the one that suits them best. Try straight / EZ bars, behind / to the head, elbows close / flared, etc. til you get the best groove for your structure.
sure there ya go. I like both bars actually it doesn't matter.
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yes, you should lower the weight behind your head.
Its heavier when i do that i think. And i think when i did it before my shoulders or lats might have come in to play but im not sure as it was like a year ago when i tried. I just didnt like the feeling to much or it might have been too much weight. ill check it out with something lighter.
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Stop teh fcuking pissing contest.
Good advices from sarc and jpm.
Nothing to add really, other than that I believe that most of the triceps training could be centred around close grip bench, board benchpress, and different versions of those presses.
Adding one excersise where you work the full range of motion seems to be a good idea too. Right now I do overhead rope extensions from the low pulley every now and then.
So lots of different benchpressing, and some additional work, isn't that what everyone is agreeing on here? 8)
-Hedge
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Anybody have any experience/success with reverse grip bench press?
My buddy and I do them about once or twice a month using a shoulder width grip on either a flat or decline bench.
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Stop teh fcuking pissing contest.
Good advices from sarc and jpm.
Nothing to add really, other than that I believe that most of the triceps training could be centred around close grip bench, board benchpress, and different versions of those presses.
Adding one excersise where you work the full range of motion seems to be a good idea too. Right now I do overhead rope extensions from the low pulley every now and then.
So lots of different benchpressing, and some additional work, isn't that what everyone is agreeing on here? 8)
-Hedge
Not really because pump and i dont really believe in closegrip. I think they do more harm than good
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close grip
straight bar extension
dumbbells extension
dips
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Not really because pump and i dont really believe in closegrip. I think they do more harm than good
Oliva, Coleman & Larry Scott put extensions no. 1 for size, because extensions focus on the largest part of the triceps the long head, more than other exercises. They'll make your tris sore in ways nothing else will. Skulls aren't worth doing, are an inferior version. Elbow positioning isn't important. It's ok to heave the weight slightly from behind the head to get it moving, especially towards the end of the set.
Compounds are great for overall size, especially the medial and lateral heads on the side of the arms. Bench dips, dip machine & very close-grip weighted pushups are comparable to CGs, just a matter of preference.
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Oliva, Coleman & Larry Scott put extensions no. 1 for size, because extensions focus on the larger long head more than other exercises. As far as compounds, bench dips, dip machine & diamond close-grip weighted pushups are comparable to CGs.
I always thought ex bar ext were to triceps what militery press are to shoulders and squats are for legs.
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Oliva, Coleman & Larry Scott put extensions no. 1 for size, because extensions focus on the largest part of the triceps the long head, more than other exercises. They'll make your tris sore in ways nothing else will. Skulls aren't worth doing, are an inferior version. Elbow positioning isn't important. It's ok to heave the weight slightly from behind the head to get it moving, especially towards the end of the set.
Compounds are great for overall size, especially the medial and lateral heads on the side of the arms. Bench dips, dip machine & very close-grip weighted pushups are comparable to CGs, just a matter of preference.
very good post, totally agreed, i believe that you always need some type of extension movement to maximize size but i absolutely love close grip presses at the beginning of the workout and will never give them up, awesome size builder.
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very good post, totally agreed, i believe that you always need some type of extension movement to maximize size but i absolutely love close grip presses at the beginning of the workout and will never give them up, awesome size builder.
Extensions + compound (CG, bench dips, etc.) is the bread & butter, what Scott & Vince Gironda believed in dating back to the 1950s & 60s. Their program still hasn't been beaten. Compound first to warm up the elbows. Sometimes use a superset of the two.
A nice finisher after those two is pulley kickbacks. Better than DBs.
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Getbig's Sri Chimnoy. ;D
New York—International fitness champion and global harmony leader Sri Chinmoy achieved a most astounding and amazing feat of strength, irrespective of age, in the weightlifting world by pressing two huge dumbbells totalling 740 pounds (335.66 kg) overhead. The powerful senior citizen’s seated double dumbbell press is equal to the weight of a glider airplane or a large concert piano!
Sri Chinmoy Wrist Curls Mammoth Dumbbell
Sri Chinmoy, has curled a massive 256lb (116.1kg) dumbbell with each wrist - by far the heaviest dumbbell ever curled!
It has only been just over three weeks since 74 year old Sri Chinmoy broke his own record with a wrist curl of 203lbs (92kg) - a transcendence of 30lb (13.6kg) from his previous best of 170lb (77.1kg). Not content to rest on the laurels of that amazing feat of strength, he has leapt 53lb (24kg) to curl a monstrous dumbbell that even the toughest strength athlete would probably consider impossible to move for any type of arm exercise - let alone using the tiny isolated muscles of the wrist! On top of that, Sri Chinmoy's body weight at the time of his latest triumph was 76lb (34.4kg) less than that of the dumbbell.
How does he manage to stay so un-muscular in the rest of his body?
That's what I like to know...
Impressive strength.
-Hedge
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I've notied the same things.. alot of pros with good tris do two different overhead extensioins movements..
i do
close grip bench press
DB overhead extensions
weighted dips
pushdowns with elbows out.. I kinda got the idea from watching jay cutler. its like a close grip bench press on a pushdown movement.
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big tris..
weighted dips.. close grip and skulls...either flat or seated..
and heady pushdowns
dumbell extensions are great and i can go really heavy on them...
but the really kill my elbow.. so i use them sparingly...
as in once per month
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hahahaha, they shouldn't, that's really not all that much weight.
oh brother.
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Squatfeather has a couple of good ideas, but when it comes to training he's an idiot. If you want real info from someone who has actually competed and won some Overall trophies in bodybuilding, you might want to get your info from someone who is a certified personal trainer with a Bachelors degree in Health and Human Performance. I also have minors in psychology and nutrition. Take your pick, an idiot or a professional. I can't help that I'm female, it just makes me a better person for it, and probably more sympathetic to issues. PM me and I'll be glad to help you. I didn't spend$150,000 on an education for nothing...
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Squatfeather has a couple of good ideas, but when it comes to training he's an idiot. If you want real info from someone who has actually competed and won some Overall trophies in bodybuilding, you might want to get your info from someone who is a certified personal trainer with a Bachelors degree in Health and Human Performance. I also have minors in psychology and nutrition. Take your pick, an idiot or a professional. I can't help that I'm female, it just makes me a better person for it, and probably more sympathetic to issues. PM me and I'll be glad to help you. I didn't spend$150,000 on an education for nothing...
Those are good credentials, on the other hand certification in any field doesn't automatically equate to expertise. Do you have any specific suggestions regarding this thread?
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Squatfeather has a couple of good ideas, but when it comes to training he's an idiot. If you want real info from someone who has actually competed and won some Overall trophies in bodybuilding, you might want to get your info from someone who is a certified personal trainer with a Bachelors degree in Health and Human Performance. I also have minors in psychology and nutrition. Take your pick, an idiot or a professional. I can't help that I'm female, it just makes me a better person for it, and probably more sympathetic to issues. PM me and I'll be glad to help you. I didn't spend$150,000 on an education for nothing...
the problem is that you're a she-male so no one is going to take you seriously, education or not.
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Squatfeather has a couple of good ideas, but when it comes to training he's an idiot. If you want real info from someone who has actually competed and won some Overall trophies in bodybuilding, you might want to get your info from someone who is a certified personal trainer with a Bachelors degree in Health and Human Performance. I also have minors in psychology and nutrition. Take your pick, an idiot or a professional. I can't help that I'm female, it just makes me a better person for it, and probably more sympathetic to issues. PM me and I'll be glad to help you. I didn't spend$150,000 on an education for nothing...
Look out she does know alot about being manly
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I started doing skullcrushers after I watched Flex Wheeler's Hardbody video about three months ago. I never paid any attention to skullcrushers. I only did cable pressdowns and dips. I get tremendous pump from Skullcrushers and with CG at the end (like Flex ) then dips with the elbows outside (which are harder to do than regular dips). You get more of a "knot" feeling on your long head.
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I started doing skullcrushers after I watched Flex Wheeler's Hardbody video about three months ago. I never paid any attention to skullcrushers. I only did cable pressdowns and dips. I get tremendous pump from Skullcrushers and with CG at the end (like Flex ) then dips with the elbows outside (which are harder to do than regular dips). You get more of a "knot" feeling on your long head.
Of course; dips & pressdowns as well as close-grips don't target that area, which i think isn't understood by many who rely on them. If you've read the preceeding pages and are in fact still doing actual skulls, try some of the advice here and lower the weight well behind and below the head off the end of the bench, instead of to the face. Soreness that doesn't happen in virtually any other way in that area. Substantially different and better, trust me. :o
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I started doing skullcrushers after I watched Flex Wheeler's Hardbody video about three months ago. I never paid any attention to skullcrushers. I only did cable pressdowns and dips. I get tremendous pump from Skullcrushers and with CG at the end (like Flex ) then dips with the elbows outside (which are harder to do than regular dips). You get more of a "knot" feeling on your long head.
Trust Pump, his advice on triceps eliminated my elbow pain and the extensions will know up your long head if you do them right.
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Of course; dips & pressdowns as well as close-grips don't target that area, which i think isn't understood by many who rely on them. If you've read the preceeding pages and are in fact still doing actual skulls, try some of the advice here and lower the weight well behind and below the head off the end of the bench, instead of to the face. Soreness that doesn't happen in virtually any other way in that area. Substantially different and better, trust me. :o
Actually, I started lowering the weight behind my head as of last Sunday (Sunday is arm day for me). I also decided to lower the weight itself and not go for "ego" reps, but good reps. Seeing how I have small wrists I am not trying to fuck em up.Thanks