Back and Triceps Workout 2/15/16

Back
Straight arm pulldowns s.s with T-bar rows: 4 x 8-12
Close grip pulldowns s.s Reverse grip bent - over rows: 4 x 8-10
Giant set: 4 x 8-10
Meadows rows
T-bar deadlifts
Seated cable rows
DB rows

Triceps
Giant set: 4 x 8-15
Overhead DB extensions
Dips
Rope Pushdowns
Reverse grip pushdowns

Sleeve Busting Triceps

Showing you 3 ways to improve the growth in your triceps.

Triceps are two thirds of the overall size of your upper arm, so the secret to big ass arms is to build an impressive pair of triceps. 

1. Isometrics 

You know how much squeezing the target muscle during the isometric phase of your rep. With triceps this is especially the case because you are able to significantly increase the tension across the back of your arm and get more fibers Firing!!! 

When you do pushdowns try squeezing and holding with your triceps almost locked out (not fully to avoid elbow hyper extension) - you'll instantly notice the difference. This is one of the best tips you'll ever get for packing mass on to your triceps.

8 Tips On Building Guns

1. Biomechanics 

When you do curls for biceps or pushdowns for triceps the only joint which should be moving is your elbow. Unfortunately, many people involve their shoulder joint a lot to generate more force, allowing them to use more weight. DO NOT do this, moving more weight in the wrong way won't equate to more growth. You want to focus on keeping the target muscle under as much tension as possible! Remember this. 

2. Disadvantage to advantage 

When you train biceps or triceps, by altering the angle of attack you can move from a mechanically weak point to a stronger point as the muscle fatigues. For instance, if you are doing triceps pushdowns you can start off by standing close to the machine with your hands closely gripped together. Then reach failure, step back slightly and take a neutral grip. Then potentially do another drop set, stepping back further. Each time you move in this instance the angle makes it easier, so you've changed the point of attack to allow for continued tension on the muscle.

Mutant Mash-Up with JOJ | Triceps Superset

This is an unique way to build your triceps. I tried this out, it's a bit difficult to do at first but once you get the hang of it, you good. Trial and error for this one. 

Related Posts

Massive Triceps Training

Want "Horse Shoe Triceps?

Secrets For Bigger Triceps

Want "Horse Shoe Triceps?

Single arm triceps cable kickback (or using two ropes) will significantly help increase your ROM in the shortened range - Key Points:
►Standing or bent at your waist
► Pull elbow(s) behind you, keeping back flat and chest tall
► Extend arm(s) until straight ensuring the elbow stays as far behind you as possible without making you twist at the waist

Massive Triceps Training

Close Grip Bench, this is one I see people doing wrong all the time so listen up -
► Grab a straight bar slightly outside shoulder width.
► Keep the elbows “high” (shoulder level), NOT tucked down by your sides.
► Descend until forearms touch biceps, then push up by contracting your triceps and preventing any extraneous movement.

Horseshoe Triceps Tips!

Laying Triceps Extension Key Points:
► Bar shoulder width, start with the bar at hairline level.
► Extend the bar slightly behind you so as to maintain continuous tension (gravity is straight down)
► This may be done on a decline, flat or incline bench for variety.

Secrets For Bigger Triceps

1. Hand & feet placement

Depending on where you put your hands on the bar and your feet in relation to the stack, will largely dictate which portion of your triceps are put under the most stress when doing pushdowns.

Most will stand about a stride away, and have a shoulder width apart grip. This is fine!

However, to make this exercise more effective at hitting the "long head" of the triceps (the part a LOT of people struggle to hit) I want you to try the following variation of this awesome exercise - 

1. Stand closer to the stack, to the point the cable can/is running down your nose

2. Grip the bar with a "close grip" hold

3. Push your elbows right back and keep them tucked to your sides so the bar runs up/down your abdomen when performing the exercise

This will mean that you will have to use less weight because of the positioning, but it's a GREAT way to really isolate the meaty portion of your triceps right on the back of your arm. Almost immediately when you do this correctly you will feel the inside of the back of your arm BURN!!

2. Overhead pause

I'm a big fan of overhead extensions for triceps for multiple reasons. The main one is that it gives you a great opportunity to recruit the "long head" again, which like I've already said is the hardest area to hit for most people.

When you next do an overhead extension, whether that's with an EZ bar, straight bar on cables or even dumbbells try PAUSING for 1-2 seconds at the point of flexion (where your arm is bent).

This really isolates the triceps and forces them to recruit more fibers to get what is now a dead weight, moving again. You will feel this the next day!

**Word of caution on this training tip - if you suffer with really bad elbow pain/tendonitis I wouldn't recommend this with heavy weight at all, so it may only be suitable for high rep training in your case**

Triceps Training Tip

To IMPROVE triceps recruitment when doing pushdowns DON'T allow your forearm to go much beyond a 90 degree angle with your upper arm. If you do then the emphasis of the load on the triceps will reduce somewhat.

By using a slightly shorter range of motion (it's only about 1-2 inches difference) you KEEP the triceps under tension because they have to resist the weight.

Marco Rivera Chest & Triceps Workout - Arnold Classic 2015 With Shawn Lindo - 11 Days Out

Marco starts with cable flyes. He pre-exhaust the chest. Next is smith machine incline bench press superset with a pec press machine. He talks about fullness and pump with supersets. Next is db flyes. He talks about his support team. Next is hammer decline press superset & drop sets with push-ups. Next is triceps extensions superset with dips.

Why Your Arms Won't Grow. . .

Below are 6 key points for you to learn from.

1. Elbow positioning when curling

Generally speaking the arms are too far forward which instantly places tension on the anterior deltoids taking tension away from the biceps. To make it more focused on the biceps keep your elbows back and tucked to your sides. You'll notice the difference immediately.

2. Lack of external rotation

When curling with dumbbells a lot of people miss the external rotation at the top of the rep which means they are missing out on valuable stimulation. Make sure you don't forget to do this, with a pause at the top!

3. Range of motion

Video yourself doing any form of curl and ask yourself if you are really using a full enough range of motion!? All too often I see people using at best, 60% range of motion. This just isn't good enough. I want to see near full extension of the arm, you'll stimulate more fibres.

4. Lack of stability

When training triceps with pushdown exercises it's essential that you maintain stability within your shoulder joint and elbow joint. The only movement you want/need is through your elbow, working as a hinge. There shouldn't be any sort of momentum or rocking, as soon as this occurs you are losing tension from the triceps.

5. No pause

Triceps respond particularly well to isometric tension, at the bottom of the reps. Don't just throw the weight down and let it bounce back up. Control the weight, hold it there and increase the amount of tension the triceps have to deal with.

6. Wrist position

When doing your triceps movements focus on keeping your wrists straight rather than cocked back because the tension is greater on the triceps. It also means at the isometric phase of the exercise you can generate a more significant "squeeze."

Juan Morel & Matt Acton Train Chest & Triceps

They start with flat bb press superset with pec deck around 5 sets. Juan using heavy weight for his compound exercises. Next is incline bb press superset with incline plate loaded press. Juan talks about his style of training. Next is flat hammer press superset with flat machine press. Next is incline db press superset with machine flyes. Juan talks about the shows he's doing. So far, they are the NY Pro and the Arnold Brasil. Next is triceps. Juan does a tri-set: pushdowns, skull crushers and push-ups. Juan hits some poses. Next tri-set is reverse pushdowns, pushdowns and overhead extensions. Next is dips superset with overhead extensions. Juan gives a shout out to his friends, family, fans and Steve & Bev.

Mutant In A Minute w/Rob Graham

Put your arm back and lock into place and the elbow is the only thing that should move. Good way to hit the Triceps. 

Jose Raymond on 1 Arm Dumbbell Extensions

Jose shows you another variation to do the One Arm DB Extensions. You can do both arms the same time but it's up to you on which one you like. Use all of them to see which makes the best sense and the most gains for you. 

Triceps Training Tips

Working a muscle through all angles will exploit its full range. For your triceps, try doing cable triceps press down super-setted with cable triceps extension. 

Want horseshoe triceps? To activate the triceps maximally, pretend that you want to separate the barbell apart from the middle...like you are trying to rip the bar apart.

Jose Raymond on Close Grip Bench Press

Listen to the tips Jose gives you on how to perform close grip bench press. Try doing drop sets especially if you have a partner to help you out. If not, use the smith machine. 

Triceps Training Tip (Skullcrushers)

Maintain tension on your triceps while doing lying tricep extensions by keeping your upper arm angled slightly towards your head. Don't let your elbows flare outward and keep them pointed up.

MD 101: Steve Kuclo On Triceps Pushdowns

Steve prefers rope pushdowns over the bar pushdowns but he'll use the pulldown bar to do pushdowns to hit the muscles differently. He also like close grip bench press or close push-ups to pump and engorge blood in the triceps. He's like me when it comes to Triceps training. He does around the 12-15 reps but will increase it to 20-25 reps for high volume as well. 

Justin Compton Chest, Delts And Triceps

Justin starts with smith machine incline bench press. Next is hammer strength press. Next is one arm incline hammer press. Next is pec deck. Chest exercises 3 working sets. Delts exercises 3 working sets. Next is reverse pec deck. Next is cable side laterals. Next is barbell front raises. Triceps exercises 3 working sets. Next is rope pushdowns. Next is overhand cable extensions. He talks about his diet for off-season prep.

Triceps Training

Want horseshoe triceps? To activate the triceps maximally, pretend that you want to separate the barbell apart from the middle...like you are trying to rip the bar apart.