Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: NoCalBbEr on December 14, 2006, 01:53:13 PM
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hey guys
I'm trying to limit my tris workout down to 4 movements. but i'm having a hard time picking the one thats out. so, I throught I might throw it to you guys. my old higher volume routine is
close grip bench press
skullcrusher
DB overhead exensions
push downs
weight dips
this are the best mass builders. i work pretty well for me. i added weights on the bench and shoulder presses. now I'm trining to cut it down a little. so what do you think is the exerise i dont need??.
thx
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hey guys
I'm trying to limit my tris workout down to 4 movements. but i'm having a hard time picking the one thats out. so, I throught I might throw it to you guys. my old higher volume routine is
close grip bench press
skullcrusher
DB overhead exensions
push downs
weight dips
this are the best mass builders. i work pretty well for me. i added weights on the bench and shoulder presses. now I'm trining to cut it down a little. so what do you think is the exerise i dont need??.
thx
4 movements is still too much unless you are only doing 1 or 2 sets of each.
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I'm only doing 3 set each. i dont count bodyweight dips as a main exerise but more as a burn out.
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Those are all good; you have to decide which are hitting the muscles better. Get rid of the others or if you like those too, substitute them in for others for a while, later.
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Why not keep them all?
But here's the deal: Alternate, do two excersises one week and two the next.
Let me ask you to do one thing: DON'T up the amount of sets for each excersise either, still do 3 sets of each, for a total of 6, meaning you're cutting the total volume in half.
Try it for a month, then tell us about it.
-Hedge
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Dips......use a strong dipping belt for adding much more weight. Elbows touching the sides. Have a training Bud hold your feet back and in line with your body. Keeping it at 180 degrees. Never lean forward when trying to work the triceps directly. That would be the only tricep exercise required. 6-9 reps of 4 to 5 sets. If progress slowing at 5 set's than drop down to 3 or 4 sets total.
If, for whatever reason, you prefer something else, than do the close grip bench press with DB's, rather than the standard BB. Starting with the DB's in a hammer grip along side the body (keeping the elbows inline with your starting position throughout the press). Twist the DB's together as they near top position. 6-9 reps of 4 to 5 sets. If you have an Olympic style triceps bar, that also would do well with that style of tricep BP. Good luck.
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What's up with the weighted dips as burn-out?
Start out with dips and add weights until you can't get up.
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if you have an "arm day"...
close grip benchpress
dips
seated or lying extensions
what more do you need?
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What's up with the weighted dips as burn-out?
Start out with dips and add weights until you can't get up.
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I used to do them weighted. but got up to 3 plates and it was extrame hard to load it up. and i saw how some pros just did bodyweight.. of course they weigh way more then i do. but now that I've been doing it for a long time. I'm starting to see mytris really get bigger.i just focus more on contracking my tris......instead of focusing o n the weight..
i think this week I just going to do.
seated french press (pre-exsot, )
close grip bench press
pushdowns
weighted dips (25-45lbs)
I'm not going too heavy. i have a really bad elbow. I hit it aganise my car the other day
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Agreed ,all good exercises so don't stick to one set routine. I always alternate, sometimes every week. It works ;)
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WHY?