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Author Topic: bringing up the triceps  (Read 3130 times)
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Getbig II
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« on: May 05, 2006, 09:57:44 PM »

Hi I have been training for over a year now and my arms are getting to a decent size 17 inches (im only 5'4") but they are looking too meaty. I'm pretty sure it is because the sides of my tri's (think its the lateral head)  are weak and poorly defined (i.e. I cannot lift a lot when doing rope pull downs as opposed to the weight i do on skulls). Does anyone have any suggestions on how I can bring up the sides of my triceps?

Any help would be much appreciated


Thanks a lot
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« Reply #1 on: May 06, 2006, 05:38:23 AM »

-Bench dips
-Close grips using E-Z curl
-Rope pushdowns using a wide grip at the bottom.

Try each of these for a while, then also try supersetting 2 of them.

-Change diet to reduce fat; have to get leaner.
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« Reply #2 on: May 06, 2006, 06:34:19 AM »

F*ck the rope pushdowns.  go with a v-bar using heavy as possible.

close grip bench
behind the neck DB extensions
v-bar push downs
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« Reply #3 on: May 06, 2006, 07:48:58 AM »

If your triceps are "too meaty" that would suggest a layer of fat around and between the triceps themselves. While all the above post about exercises are good, a check of your  body fat and maybe a correction in your diet could be helpful. Be amazed how the horseshoe shape ot he triceps can be so much more impressive with less fat around the muscle(s). Good Luck.
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« Reply #4 on: May 06, 2006, 05:26:33 PM »

Kickbacks using the stirrup handel on the low cable attachment
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« Reply #5 on: May 06, 2006, 06:07:56 PM »

add in some close grip bench and be sure to lock out
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« Reply #6 on: May 06, 2006, 11:52:24 PM »

Thanks a lot for the info guys...my bodyfat is about 16% but Im prepared to let it get out to around 20 in this bulking stage. I'll try those exercises and hopefully they come up a bit. I understand the layer of fat isn't helping but  trust me its more than that.

Thanks again
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« Reply #7 on: May 07, 2006, 04:43:02 AM »

doesn't sound like a bodyfat issue, sounds like a training issue... what do you currently do for triceps, include sets + reps....   also, just my 2 cents but I would try to avoid adding 4% bodyfat...
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« Reply #8 on: May 07, 2006, 06:40:58 AM »

Nah, it's mainly a bodyfat issue if he's been training and can't see anything. He already said what he does; that would have resulted in some change if his diet was right.
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« Reply #9 on: May 07, 2006, 10:41:22 AM »

Actually it's ALL about body fat. You can compare  a bulky, fat covered (like a blanket) 19" arm with a cut to the bone, prime muscular 17 1/2" arms. Guess which one is going to look more impressive and inspiring? Lot's of old fat ladys have 19" jelly, hanging loose arms. . Good Luck.
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« Reply #10 on: May 07, 2006, 01:52:06 PM »

Actually it's ALL about body fat. You can compare  a bulky, fat covered (like a blanket) 19" arm with a cut to the bone, prime muscular 17 1/2" arms. Guess which one is going to look more impressive and inspiring? Lot's of old fat ladys have 19" jelly, hanging loose arms. . Good Luck.

I have a neighbor with 32 inch arms... he weighs 400lbs
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« Reply #11 on: May 07, 2006, 02:04:08 PM »

i do tricep pushdowns on the universal, as heavy as i can handle it. try these! Wink
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« Reply #12 on: May 07, 2006, 02:50:59 PM »

DO NOT USE MACHINES.... stay as free as possible, except for the last movement, then use cable kickbacks or something
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« Reply #13 on: May 07, 2006, 03:13:50 PM »

My triceps are one of my best muscle groups because of the Westside-style training I did when I competed in powerlifting.

My chest lagged far behind because of the Westside-style training, but it jacked my triceps!

If your not familiar with WSB training, the split was like this (listing triceps movements only):

Day 1:
1. speed (light bench): 60% of 1 rep max, 8 sets of 3 reps (explosive and close-grip)
2. rolling DB ext. 3 sets of 10 (light) OR pushdowns (don't let your wrist bend when performing these)

Day 2:
1. max effort powerlifting bench (lockout-focused as I competed with a shirt)
-warm-up sets + how every man working sets to hit my max for that day (be it 5's, 3's, 2's or 1's)
2. either rep work on max effort movement if I went for 2's or 1's OR rack lockouts 3 sets of 3-5

Now, I do not recommend that you mimic this program unless you want to get your bench up at the expense of your chest.

What I do recommend is that you take a period of time and dedicate a day to arms, starting with triceps.

Since you are a bodybuilder, you are going to hit up a Mike Francois-style workout (he worked with Louie Simmons, the WSB orginiator, in his early years).

1.  close-grip floor presses/close-grip rack lockouts/close-gip board presses (if feasible):
warm-up (which is very important for your elbows since you will be going heavy), then 4 sets of 5 reps pyramiding the sets
-if you want to go heavier you could three-week mini-cycles of max 5's one week, then 3's the next, then 1's for a week; you can also deload with a fourth week of rep work (8+)
-if you have read any of the MD arm training articles with Branch Warren, he also does these movements

2.  pushdowns: 4 sets of 8-12 reps (mix-up the attachments)

That's it.  If you do it right, your triceps will be fried. 

I have omitted skullcrushers because of the stress that they place on your elbows.  I am not saying not to do them, but bodybuilders like Victor Martinez and powerlifting groups like the Metal Militia, have dropped them from their training because just this reason.

For biceps, hit up the basics: BB curls, preacher curls, DB curls and hammer curls.

You could try something like:

1.  BB curls: 3 working sets of 6-10
2.  incline DB curls: 3 sets of 6-10
3.  hammer curls: 3 sets of 8-15

Workouts from Mike Francois' website:

Triceps:

http://www.mikefrancois.com/supersettricep.htm

http://www.mikefrancois.com/powerracktricep.htm

Biceps:

http://www.mikefrancois.com/biggerbiceps.htm

I hope this helps.

Oh, doing heavy triceps work will help your capacity on bench pressing and shoulder pressing movements too.
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« Reply #14 on: May 07, 2006, 05:24:58 PM »

 Shocked
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« Reply #15 on: May 07, 2006, 07:49:40 PM »

Quote
DO NOT USE MACHINES.... stay as free as possible, except for the last movement, then use cable kickbacks or something
Use whatever works best & disregard these generalizations.
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« Reply #16 on: May 08, 2006, 03:58:51 AM »

Use whatever works best & disregard these generalizations.

don't listen to him, he wants to enslave the human race
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« Reply #17 on: May 08, 2006, 04:26:55 AM »

Exactly; you will be first with a dog collar.
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« Reply #18 on: May 08, 2006, 07:11:14 AM »

Use all free weight excercises.  I throw in a cable movement at the end though.

Lot of guys dont do close grip presses.  These are one of the most important for over all size, but make sure your feeling it in your tris.  If you go to heavy you will sacrafice form and not hit it hard enough for the definition to come out.  Plus body fat check it out
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« Reply #19 on: May 08, 2006, 07:40:47 AM »

Quote
Use all free weight excercises.  I throw in a cable movement at the end though.
Another follower with silly blanket assumptions, as if they know better than anyone else LOL. Some of the very best exercises involve cables or machines.
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« Reply #20 on: May 08, 2006, 11:52:24 PM »

Hey guys,

Basically my current triceps routine is :

3 sets for each exercise with the third set being supersetted

Skull crushers

Pushdowns with bar

Pushdowns with rope

Dumbell extensions

I also used to do weighted dips but my gym took away the weight belt for it (and I don't have my own...I don't feel I'm big enough yet)

Anways I'll definately integrate the close grip bench that makes sense for bringing up the lateral head.

Thanks again for all the suggestions.




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« Reply #21 on: May 09, 2006, 12:06:39 AM »

I start with heavy dips (weighted) after two rope extension warm up sets. Then either close grip bench nothing under 6 reps for 3 sets or reverse grip. Then I go to nose breakers either flat, incline, decline or seated. I prefer the flat or incline.Then rope or v bar pushdowns and single cable kickbacks. They have a tri seated pushdown machine (hammer strength) that i've used the last few workouts. I think the weighted dips are the why to go for mass. Cables are very neccesary as part of tri workout, but I do them at the end. Tri's are my favorite exercise next to chest and very important.
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« Reply #22 on: May 10, 2006, 09:03:24 PM »

it depends on genetics, realy, whether you need alot of iso exercises with tons of sets, or just a few staples.

for me its cg bench, bench dips, and v-bar push downs.   
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« Reply #23 on: May 11, 2006, 03:26:44 AM »

Exactly; you will be first with a dog collar.

not likely wee-man
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« Reply #24 on: May 11, 2006, 06:17:30 AM »

It took him a week to come up with wee-man. hahahahahahhhaha
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