i went to failure on two out of three excerses i did
ok take skulls....
my max ever on that is 2 plates per side... but i find it pointless to go that heavy it just realllly hurts my elbows...
so i will do a 45 plate and a 25 each side for 8 reps as the last set that takes me to failure...
can you post up your tri routine.. and i will follow it for a month
im always open to learn
Ya forget about going heavy, it's about applying intensity in the medium rep range you don't need to go that heavy.
This is my favorite arm routine. Don't laugh - it works.
What you want to do here is simply focus on getting more reps/weight over time, that's the focus. That's the bottom line for adding size. Add enough extra protein to allow some weight gain while training hard, for best gains.In each case you can substitute on exercise for another, as long as they hit the same approximate area-for example seated extensions instead of lying, close-grip bench, bench dips or pushdowns instead of dip machine. Each exercise emphasizes different parts of the triceps. These are the sets AFTER warmups. Go to positive failure on each set, then if you can, get someone's help to go into negative failure at least one set using any of the following: partials after you can do any more full reps, cheats, negatives, etc.
Tris:-Lying triceps extensions 3-4 sets 8-15 reps - your choice of rep ranges within that.
-Dip machine 3 sets 8-15 reps - use any rep range within this range.
That's it - you want to focus on increasing the reps/weight, no matter what.
Once in a while change this by supersetting the two exercises.
Bis:-3-4 sets of cable or BB curls. 8-15 reps. Go to positive failure on each, go to negative failure on one using cheat curls, partials, etc.
-3 sets preacher curls using cable (better), BB or machine (as long as the machine you're using is felt in the bis).
Once in a while change this up by supersetting one set of each then resting then repeat.