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Getbig Bodybuilding Boards => Training Q&A => Topic started by: NoCalBbEr on May 25, 2006, 07:04:05 PM
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hey guys
I'm looking for a new triceps routine that has mostly all or has just free weights.. I know, that to train tris. its mainly calbes or machines. i dont get alot out of weighted dips anymore. the belt that i use isn't a dipping belt but just my own personal weight belt. the belt can only hold up to 2 plates. I've done 20 reps with that 2 plates. I've tryed putting on more weights but it just drops out of the belt. when i get up to start the movement. same with pushdowns. I've worked myself up to 200lbs weight stack. i know that u guys might say do it on the lat pulldowns machine. but its not the same feeling for me.
this is my current routine
close grip bench press 1werm up 3 working set
lying ext. 1werm up 3 working set
weighted dips 3 working sets
pushdowns 3 working
thx guys
go pistons!
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hey guys
I'm looking for a new triceps routine that has mostly all or has just free weights.. I know, that to train tris. its mainly calbes or machines. i dont get alot out of weighted dips anymore. the belt that i use isn't a dipping belt but just my own personal weight belt. the belt can only hold up to 2 plates. I've done 20 reps with that 2 plates. I've tryed putting on more weights but it just drops out of the belt. when i get up to start the movement. same with pushdowns. I've worked myself up to 200lbs weight stack. i know that u guys might say do it on the lat pulldowns machine. but its not the same feeling for me.
this is my current routine
close grip bench press 1werm up 3 working set
lying ext. 1werm up 3 working set
weighted dips 3 working sets
pushdowns 3 working
thx guys
go pistons!
on pushdowns you can pin plates into the stack. my stack can pin one 45 in, some can do 2 though.
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Stop being a pussy and do 6 sets of each!
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i throught about doing that a lot. but, when i try to pin plates to other machine exerises that i have to do i.e. leg ext and seated calbe rows. it was all bad. its easy with the smaller plates like 5s and 10s but 25s-45s are rough.
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One would be weighted bench dips instead of dips-less weight is needed and the weight can be held on the lap in the form of plates or a dumbbell. Better triceps pump than dips IMO.
To continue doing regular dips, loop a resistance band around the shoulders, behind the neck and down under the hands-much easier, tremendous pump, greater range of resistance easily available.
Another would be close-grip pushups, with a resistance band around the back and down under the hands. Or try close-grip benches on either a Smith machine or one of the older vertical leg-press machines, with the hands at angles as with close-grip pushups.
Also could substitute seated extensions or bent over rope extensions using the lat tower pulley, in lieu of lying extensions.
Re: pushdowns, use a rope extension-won't be able to use as much weight. Ensure that the grip is wide at the bottom of the movement.
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One would be weighted bench dips instead of dips-less weight is needed and the weight can be held on the lap in the form of plates or a dumbbell. Better triceps pump than dips IMO.
To continue doing regular dips, loop a resistance band around the shoulders, behind the neck and down under the hands-much easier, tremendous pump, greater range of resistance easily available.
Another would be close-grip pushups, with a resistance band around the back and down under the hands. Or try close-grip benches on either a Smith machine or one of the older vertical leg-press machines, with the hands at angles as with close-grip pushups.
Also could substitute seated extensions or bent over rope extensions using the lat tower pulley, in lieu of lying extensions.
Re: pushdowns, use a rope extension-won't be able to use as much weight. Ensure that the grip is wide at the bottom of the movement.
hahahaha, resistance bands.
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That must be why they use bands to pump up backstage-because they don't work. hahahahahhahahah
Actually they're very effective & are more convenient, for anyone with more of an open-mind than this ass, who really never has anything to say.
Sarcasm, make sure to get back with some useful info-that was your intent, no? ::)
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hey guys
I'm looking for a new triceps routine that has mostly all or has just free weights.. I know, that to train tris. its mainly calbes or machines. i dont get alot out of weighted dips anymore. the belt that i use isn't a dipping belt but just my own personal weight belt. the belt can only hold up to 2 plates. I've done 20 reps with that 2 plates. I've tryed putting on more weights but it just drops out of the belt. when i get up to start the movement. same with pushdowns. I've worked myself up to 200lbs weight stack. i know that u guys might say do it on the lat pulldowns machine. but its not the same feeling for me.
Sounds like you need to get a real dip belt. I bought a heavy duty leather dip belt from bodybuilding.com for like $30. If you're that pressed for cash, just use a rope or cable to hold the weight.
Decline benches with a shoulder width grip should mimic the action of a weighted dip. Prone triceps extensions are also an extremely effective tricep exercise.
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Less is more.Do just the close grips & lying tricep extensions for 3-4 sets not counting warmups.Try for 8-12 reps w/as much weight as you can control w/proper form.They'll grow!use your own preference if you prefer for the exercises but try to stay or keep 1 at least that is a compound exercise & go heavy w/it.
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@sculpter
people always say that...
when it comes to triceps....
but my my tris are good but my bis are great... so i always put more effrt in my tri's.. my bis grow wheteher i work em or not...
i think less is more for tris for people with extra ordinar genes for tris..
like levrone
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think less is more for tris for people with extra ordinar genes for tris..
like levrone
Actually less is more in a workout is generally true for anyone. What you want to do is take 2 exercises, one from each of the following groups, and do 3-4 explosive all-out sets of each, going to failure and sometimes beyond. More effort in less sets:
1/ GC bench with E-Z curl, bench dips, dips, dip machine, close-grip weighted pushups, pushdowns. 3-4 sets 8-12 reps, 1 minute max. rest between sets.
2/ Some form of seated or lying two-handed extensions using either the end of one dumbbell, E-Z curl bar, or hammer-grip bar. 3-4 sets, 8-12 reps, 1 minute max. rest between sets.
Put MORE INTENSITY into LESS sets using the above. Always try to increase intensity by increasing reps or weight using either cheats, rest-pause, negatives, partials, etc.
Another thing to use sometimes is a superset of these two-try that and see which is better, or just alternate between straight sets one workout and supersets other workouts.
If you do this with high intensity, your tris will be blown out with 8 or less sets. At most you could add a couple of finishing/pumping sets on something else but the above is the key ingredient.
Other than that, instead of doing more in each workout, I'd instead suggest trying to work them 2 to 3 times a week, see what works.
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i train to failure on every excercise...
and i do sometimes 9 diff excercises for tris....
which i superset eith bi's
traininto failure on just 2 excercises .. would be like a warm up to me...
my body is just conditioned that way..
eg.. i can.. do dips with 4 plates for 10...
...and at the end of my tricep workout i can still dip with 4 plates.. same with back... i do regular chins at the beginning.... i always leave weighted chins for last...
trainin to failure each set all the time has conditioned my body... in a certain ay that if i dot volumn train i dont feel nothin
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i train to failure on every excercise...
and i do sometimes 9 diff excercises for tris....
which i superset eith bi's
traininto failure on just 2 excercises .. would be like a warm up to me...
my body is just conditioned that way..
eg.. i can.. do dips with 4 plates for 10...
...and at the end of my tricep workout i can still dip with 4 plates.. same with back... i do regular chins at the beginning.... i always leave weighted chins for last...
trainin to failure each set all the time has conditioned my body... in a certain ay that if i dot volumn train i dont feel nothin
9 exercises is absurd for size gains: you only need 2-3 exercises, and less sets done with more intensity. Training to failure's excellent but if you're looking for improvement, go further into negative failure using cheats, rest-pause, forced reps, etc. Doing that, the muscles will be friend in 7-8 sets, tops. You're doing volume training from the 1970s, which works but there are other more efficient means. If you want to improve be open-minded: increase the intensity further, using fewer sets. The higher the intensity, the less sets are needed.
Instead of keeping the sets high, try increasing training frequency to 2 or 3 times per week-shorter workouts done more regularly, with more intensity.
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every persons body is different and responds differently to certain stimulation pumpster
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every persons body is different and responds differently to certain stimulation pumpster
Actually I've said repeatedly that it's important to explore many possibilities, absorb different methods, like sampling from a buffet. Keep what works..
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i hear what ur sayin...
but goin to failure is the pinnacle of intensity to me...
i also train heavy and i pyramid up...
trust me 2 setson triceps... would be a waiste of time for me...
i have tried to cut down the volumn but volumn def works for me...
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i hear what ur sayin...
but goin to failure is the pinnacle of intensity to me...
i also train heavy and i pyramid up...
trust me 2 setson triceps... would be a waiste of time for me...
i have tried to cut down the volumn but volumn def works for me...
Volume works for everybody but pussies and girly men!
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Try this exercise.
Lie on a bench with 2 dumbells palms facing towards each other. As you bring the dumbells towards your forehead, "supinate" your wrists so that your palms end up facing you at the bottom of the movement. On the way back up, "pronate" back to starting positions.
This takes the forearms and wrists out of the movement and really taxes the triceps. Start light because I've seen many a person try this and end up with the dumbells on their face! :-[
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Meso?,...I can relate to you on the tris not growing.I was in the exact same boat as yourself.Bis grow easily for me no matter what I do for them but the tris were always harder to get growing.Used to do 4 exercises of 8-12 reps but cut it down to 2-3 ex's w/last exercise being more of a shaping exercise & only 2 sets.8-9 sets total.Biggest difference for me?I got more into the mind/muscle connection of training the tris & they improved greatly.That is compared to before when it was more volume/more weight which wasn't working for me.
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I got more into the mind/muscle connection of training the tris & they improved greatly.That is compared to before when it was more volume/more weight which wasn't working for me.
Mind-muscle connection + greater intensity with less sets. Anyone who claims to maintain the same intensity using higher numbers of sets isn't being completely honest with themselves. More volume can still work, but less volume with more intensity with less sets is equally viable and more efficient use of time.
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Mind-muscle connection + greater intensity with less sets. Anyone who claims to maintain the same intensity using higher numbers of sets isn't being completely honest with themselves. More volume can still work, but less volume with more intensity with less sets is equally viable and more efficient use of time.
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i am being completely honest... my tris are extremely strong.. and i can keep goiing and going.... and going.... my finishing movements for tris.. on friday was lying cambered bar extensions... 4 sets to failure... wth a 45lb plate on each side.. super set with... 20 dips...
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i really dont see how "intensity" is greater than going to failure every set..
everyone has there own definition of intensity....
whats yours?
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I already mentioned this above-whatever your definition of intensity is, it can be increased further. If you do this, the muscles will be fried in short order. You say above you train to failure. Instead, go further, into negative failure. Doing that it doesn't take any time at all to wear down the tris.
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define... negative failure...please
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You said you're going to failure, which probably means doing as many as you can unassisted. Negative failure would be doing more reps after reaching failure. For example, doing several rest-pause reps after reaching failure, or some cheats after reaching failure, or some partials, or negatives..all after you can't do any more reps on your own. If you do some of those the muscles will be fried.
If you say you're already doing that-do more of it! If you do enough, no more than moderate sets are needed. I get just as sore now from 6-8 sets of tri works as when I used to do double that.
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you do not have to get sore to be growing. My Tris seem to only get sore when I go super heavy in the rep range of 4-6, but I get a wicked pump from doing high reps so i just incorperate both usually.
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mmmm im not a big proponet of "spotting".....
i like to move my own weight... most times i train alone anyway...
on arms especially i dont believe in spotting...... i think spotting is an ajar door for ego lifting... see king kamali for reference..
if i say i can moove 315 on the bench press.. i nmean i can move it.. not someone.. yanking it off me.. like i see so often on the gym...
i do use the rest pause... technique....
drop sets.. and im a big proponent of supersets and drop sets
where i will use one weight till i cant get anotherrep.. drop the wight.. keep pumping.. and so on... and so on...
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definatley an awesome way to train. I don't do superset-dropsets on everything or all the time but in some cases they really do their damage.
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Find yourself a person that knows how to spot you meso.I don't know how many times as you say i've seen a spotter do the work for the trainer.A good spotter will basically just lightly touch the bar.Amazing how psychologically just that spotter touching the bar will aid the trainer get the weight up by themselves.Don't know how many times i've been asked when spotting how much i helped in the lift.My answer is always no, you did it all yourself to which they can't believe.Spotters should only be there for when the person completely reaches muscular failure imo.
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yup... my personal rule (because I train alone) is that when i ask someone to spot me i also tell them not to touch the bar until i ask... usually it works out well... if they make it too easy, i rack it, politely explain what they did, rest for 30 seconds and do another set
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as far as im concerned you can get massive just on free weights
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Basically with someone you don't know expect a spot that's too vigorous, not as good as you'd like-but a lot better than nothing.
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When using a spotter, on the bench for example, a good spotter doesn't have to touch the bar to help with a tough set. Just the appearance of having the hands under or around the bar can help a lot of guy's complete the lift. If touching the bar is require, when the lifter slow's a bit or even stops raising the bar, than just the finger tips should apply a light pressure upwards. A lot of spotters will have their hands over, rather than under the bar, that can be a personal choice. If serious doubt arises that the lifter will not make a full rep and the bar travels back down even a inch or so, than that's the time for the spotter to grab the bar and help rack it. In a few rare cases a spotter may obtain a back injury due to the overextending of his body when attempting to grab an unexpected failure of a bench presser. Spotting for someone else will require full attention from the spotter (in other words, the catcher). Though tempting, it's not the time for checking out the booty call.
At my gym, when heavy benching, we will usually have one spotters on each side of the bar to catch the bar if needed. Also for squating. If people have a power rack for training than this will rid the need for on hands spotting when doing lockouts, dead stops, etc.. Those safety racks (stands), in my view, are not worth much at all. Good Luck.