WEEK SEVENTEEN :: What Is The Most Effective Mass Building Tricep Workout?

[the_fake_webmaster]

* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Most Effective Mass Building Tricep Workout?

For the week of: 01/23 - 01/29
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Many people think that in order to build huge arms, you must focus exclusively on biceps... how wrong they are. Did you know that your triceps make up roughly 66% of your arms?

What are some time-proven techniques to shock the triceps?

What is the most effective mass building tricep workout? (include sets, reps, etc)

What are your personal favorite tricep exercises? Why?

Bonus: Who has the largest and most defined triceps on the current IFBB circuit?

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

Thanks,
Bodybuilding.com

[mivi320]

What Is The Most Effective Mass Building Tricep Workout?

Intro

Training only your biceps in your quest for a set of "big guns" is simply setting yourself up for failure. The fact of the matter is that the triceps make up 2/3 of your arms; therefore, it is a smart decision to train your triceps on your journey to of achieving massive arms.

To train the tricep muscles sufficiently, you must put a major emphasis on keeping constant tension throughout triceps isolation movements over the full range of motion. It is also imperative to flex the entire tricep muscle by simply extending the arms fully to get the most muscle fiber recruitment.

Tricep Anatomy

The triceps brachii consists of a total of three heads: the lateral, medial, and long heads. It is these muscles which join the humerus and the scapula to the ulna (the forearm bone).

It's rather substantial to assure you implement tricep exercises that target all three of the tricep heads, as this will fully develop the tricep muscles.

When should I train my triceps?

If you're lacking size and overall mass on the upper back of your arms, then you should prioritize your triceps in your training by simply devoting one training day out of the week to train the triceps.

Training chest and triceps together on the same day is very common today among bodybuilders, but if you really want to add some freaky mass to your tri's - devote one day to train your triceps with all out intensity!

The problem with training the tricep muscles after a chest workout is that you cannot fully overload the triceps, as they have already been partially worked during the chest movements.

Prioritizing your triceps by training them with heavier weights while they're fresh will conclusively improve your results in the tricep strength and size department!

What are some time-proven techniques to shock the triceps?


Train with intensity!


If you want massive triceps, don't be afraid to pound them a bit! When you're in the gym and notice that the beast beside you is knocking out lying triceps extensions with almost 250 pounds loaded onto the bar, it becomes rather clear how the principle of progressive overload aids in the development of larger arms.

Guys like that beast putting up those numbers didn't just wake up one morning and decide to crank out reps with that much weight. It took a long time for guys like that to build up to those weights, but they kept adding poundage to their lifts every week - no matter what.

Incorporate Drop sets into your Tricep Workout!


Finishing your tricep workout off with an intense drop set on tricep pushdowns is a great way to shock your triceps into some massive growth!

Take a weight you can perform pushdowns with for 12 reps, cut the weight in half and crank out as many reps as you possibly can, then drop that weight in half once again and nail as many reps as you possibly can.

This method has shocked my triceps into some serious new size when I hit a plateau with tricep training not too long ago. Use this method sparingly though to break through a plateau or for some variation in your tricep workout - as it can lead to overtraining if used too frequently.

Pre-exhaust your Triceps!

Pre-exhaust is simply pre-fatiguing or pre-tiring a particular muscle group by using an isolation or "single-joint" exercise first, followed by a compound or "multiple-joint" movement.

Pre-exhausting the triceps with tricep pushdowns (isolation movement) followed by a heavy compound movement such as close grip bench press, your triceps will have no choice but to grow!

Remember that you won't be able to put up as much weight as you usually would after pre-exhaustion sets, so make sure you leave your ego at the door!

What is the most effective mass building tricep workout?

Exercise Sets Reps

Lying Triceps Press 5 8-15
Close Grip Bench Press 5 6-8
Reverse Grip Tricep Pushdown 3 8-15
Tricep Dips 3 6-8

This routine utilizes the pre-exhaustion method by focusing on fatiguing the tricep muscles with lying triceps presses then followed by close grip bench presses.

Another great thing about the routine is that it focuses on heavy compounds in the 6-8 rep range, which will guarantee some massive gains in the triceps! On isolation exercises, the 8-15 rep range is used to induce even more hypertrophy (muscle growth) and provide you with a great pump!

The overall volume of the routine is just right, as the triceps get hit hard on chest and shoulder day as well. Therefore, the total volume will help prevent overtraining, which will seriously hinder your results.

Remember to sufficiently warm up prior to working out!

What are your personal favorite tricep exercises? Why?

Personally, I like pre-exhausting my triceps with pushdowns followed by close grip bench press. The feeling I get in my triceps when I do this is simply unreal, and it leaves my triceps sore for days!

My second favorite tricep exercise is weighted dips. I love the looks I get at the gym when I'm doing dips with 85 pounds hanging from my dipping belt. The pump I get in my tri's is amazing whenever I perform weighted dips!

My least favorite tricep exercise is dumbbell kickbacks, as I never get anything out of them. I once followed a routine that focused primarily on dumbbell kickbacks as the main tricep exercise, and my triceps didn't grown one bit!

Once I began incorporating pre-exhaustion techniques, heavy compounds, and the occasional drop set into my routine, the growth in my triceps and the back of my upper arms skyrocketed!

Who has the largest and most defined triceps on the current IFBB circuit?

Alexander Fedorov.

His triceps are ridiculously massive, yet defined! He seriously has "horse shoe" triceps! Russian bodybuilding juggernaut, Alexander Fedorov, certainly has triceps that are out of this world. I truly believe Alexander is going to be the next big thing in years to come!

Make sure you keep an eye out for this guy!

[b]Best of luck with all of your goals,

[ho_124]

What Is The Most Effective Mass Building Tricep Workout?

Intro
Many people today think about getting big and strong arms, and since many don’t even spend some time to research on how to do it, they often just end up doing endless curls and maybe a few bench press exercises here and there. We all see it, the guys in the gym who just think working the biceps is all they need to do for the arms basically because that’s the part of the arm they see the most. You can’t deny it, these people are everywhere, even in the Bodybuilding.com forums there was a guy who asked if there were any good bicep supplements because that’s all he cared about. God help that guy. And it does make sense that the tricep makes 66% of the arm. If you think about it, the bicep is only a lump on the upper arm, and all that stuff below it is basically the tricep. That’s why you have to workout your triceps properly because if you don’t it will actually give the effect of having small arms. Plus your arms would look so disproportional, with a huge bicep and a flat little tricep muscle at the back. And if your into bodybuilding, you will never be able to get away with not working your triceps because so many poses require that you show your triceps. Not only do you need this muscle in bodybuilding but practically every sport. One example is football, I don’t know much about it but when they are blocking and pushing against each other they need strong triceps to do that. So now that we have all the reasons why to workout the tricep its time to get to how to make them grow stronger and bigger.

Quick anatomy
Knowing the anatomy of the triceps is key to knowing how to work them out for maximum size and strength. It’s like upper, lower, inner, and outer pectorals. If someone only works their lower pectorals, the upper part will look flat and the whole pectoral will look disproportional. Although it will not be as profound if one of the heads of the triceps was lagging rather than your upper pectorals or upper abs, it still isn’t good to leave any part of the tricep underdeveloped. Basically the tricep is made of three heads, the lateral, medial, and long heads. Different exercises will hit different parts or even all three of the heads. Knowing which exercises hit which head is essential for developing the tricep. One thing that you should note is that if I say that an exercise hits only two of the three heads, it’s not like the other head doesn’t get any work, it just doesn’t get worked as much.


What are some time-proven techniques to shock the triceps?
There are several tried and proven techniques to build the triceps. Then there are the variations to these exercises, but if you actually take a look at all these different exercises they are basically the same thing just in different positions, with different equipment or just with a different kind of grip. So basically if I were to list all the techniques the list would be endless. That’s why I’ve divided everything into a couple basic techniques that branch off into other exercises. These variations of the exercises may look totally different but basically it works the tricep muscle in the same way. Another little not here is concentration on the tricep muscle in compound exercises. Not mental concentration on what your doing but trying to maximize the use of the tricep muscle on an exercise. So if your doing bench press, try to get your triceps to do as much of the work as possible and less of your pectorals since this is about training triceps. Right here I want to say something. Let’s say for bench press you can do 200 pounds x12, and your not really a person who really concentrates on your triceps, but just performs the exercise. I bet if you took off 20 maybe even 30 pounds and were able to concentrate very well on your triceps, you would get just as tired with the same amount of reps. I’ve seen it done before. Someone I know benches less than I do for his workouts and yet he’s still bigger and way stronger than I’am, just because he is able to concentrate on his targeted body parts so well.
1. Close grip and close reverse grip (Palms facing away)
– Close grip and close reverse grip bench press is an excellent way to exhaust the triceps, it’s probably one of the top three exercises for it. The thing you have to make sure you do on close grip bench press is not to pick a grip with your hands too close. If you do, lowering the bar will put your hands in an awkward position and the way your body handles it is by bending the wrists outward. This puts a great deal of pressure on the wrists and you could develop problems in your forearms. So basically you want to choose a close grip where your wrists aren’t bent outward as much and put in an awkward position. One rule of thumb that I use is putting my hands on the bar exactly in line with my shoulders. You can also you use an EZ bar, the diagonal grip will allow you to hold it with your hands very close without putting pressure on your wrists. Remember you can do almost any variation of the bench press to hit the triceps
– Bench pressing exercises hit two of the three heads of the tricep. That’s why it is important to pick an exercise along with this that hits the other heads or all the heads.

2. Cable push downs and extensions
– This is another huge exercise for the triceps and there are so many variations that it would be pointless to name all of them. People have been doing them for years with great results and almost every workout program includes cable extensions and pushdowns or some variation of it. Cable pushdowns and extensions can be done with ropes, single handed pulleys, with different grips (palms gripped down, palms gripped up) and so on. But the most popular is probably using a straight short bar and gripping it so your palms are facing down and pushing down (Pushdowns are probably more popular than extensions). Remember don’t let your elbows shift around or else other body parts will get involved in pushing the weight down. Another unreal exercise that concentrates on the tricep even more is one arm reverse push downs. This is where you take a one handled pulley and grip it in a reverse way (Your palm faces up). With your arm directly against the side of your body, move your hand off the line with your arm so its closer to your chest so it’s easier to press down. Then all you do is press down with that grip. It is amazing and I would argue that it concentrates your tricep even more because you don’t tend to lean in as much. Extensions are basically the opposite of pushdowns where you extend your arm straight up and lower your forearm and push back up with your tricep. This also works the stabilizer muscles more.
– For the one arm reverse pushdowns it hits two of the three heads of the arm. I’m not sure about cable pushdowns with both arms and a straight bar but I’m pretty sure that it’s two heads. So basically you want to put this exercise with something that hits all three heads of the tricep or with something that hits the other head.


3. Skull crushers/ Free weight extensions ( + it’s numerous variations)
- The basic movement of skull crushers is taking dumbbells or a barbell putting your arms straight up and lowering your forearms and extending the bar back up. This is again one of the top three exercises to build your triceps. A lot of people prefer to use the EZ bar because the grip makes it way easier to hold and lower. Also using a huge barbell is inconvenient. Make sure for this one your arms don’t shift around or else you won’t be concentrating on your triceps as much. There is another variation that is sort of in the category of skull crushers. There are many names I’ve heard but I’ll just go by what BB.com calls it which is seated tricep press. This is where you take one dumbbell, grip it with two arms and lower it behind your head and extend it up so its right above your head (Don’t drop it or your totally done). This is a very popular exercise that many people use and swear by. I find this exercise alright, but it’s just a good exercise to keep in mind.
- It can be done standing up, sitting on a bench or even lying down. It can be done with barbells, EZ bars, and dumbbells.
- Another reason why these exercises are so good are because they hit all three heads of the tricep, so having a variation of this exercise will ensure that your tricep develops properly.

4. Tricep dips
- This is basically the same thing as a dip except instead of leaning your upper body forward a bit to concentrate on the lower pectorals, you should lower yourself so that your body is exactly or almost exactly perpendicular with the floor. When you perform this tricep variation you should barely feel it in your pectorals and basically all of the stress in your arms. One thing you want to do with this is stretch. If your muscle are inflexible going into this exercise, then you could injure yourself. You can also use weight for added resistance.
- This is another awesome exercise because it concentrates on all three of the triceps. I don’t see many people doing this exercise and that’s a mistake because this is an excellent exercise for the triceps.

5. Tricep kickbacks
- Some people swear by doing this saying it’s one of the best exercises. Tricep kickbacks don’t really have many variations except in different positions and with one or two arms at a time. I’m not going to explain how to do them because its simple and if you don’t know how to do them you really need help from someone. I don’t really like doing this exercise because it hurts my tricep but if it doesn’t it could be a good way for concentrating on your triceps. The big thing you have to watch out for this is cheating. When I see people doing this in the gym I always see them not extending fully or swing the weight up or sometimes even jerking it up.

[ho_124]

- Since I don’t do this exercise I don’t know how many heads it hits but I can image that it would hit all three of the triceps.

6. Tricep curls
- Again there are many names for this but basically you take one arm and grip the dumbbell so that the sides of the dumbbells are facing your sides. Raise the dumbbells straight up and bend the forearm so the dumbbell goes down towards your head then extend back up. I feel that this doesn’t give my triceps a good workout but people say that this is a very good exercise for them. It also works the stabilizer muscles to a greater extent.

Now that we have some awesome exercises to work the triceps it’s time to incorporate and add in some techniques to exhaust your triceps and take them to the next level.

Rest pause training
Rest pause training is a great way to add mass to your triceps. It is also a great way to up the weight on certain exercises in less amount of time than if you didn’t perform rest pause training. The basic principle of rest pause training is training with more weight than you can usually handle for the targeted amount of reps, therefore getting your muscles more exhausted and more used to using heavier weight. So if you were doing bench press and you usually do 200 pounds for 10 reps. You might up the weight to a weight that you could only perform 6-7 reps with. Then once you do this you rest for about 10-15 seconds. Then maybe you get two more reps out and rest again then get another 1-2 reps out. However you might not want to do rest pause training for every single sets, maybe for just a few. The reason is because first of all it would take more time to do. Second of all if you did it for every set then you might overtrain because your putting a lot of stress on the muscles and also your recovery systems as well. So use this technique sparingly and don’t go crazy on it. It’s just like forced reps, if you do them every set then you would be training too hard.

Supersets/burn sets
Supersets are another great way to build mass in the triceps. Basically you want to superset two tricep exercises with each other. The exercise that goes best is Skull crushers/Free weight extensions with close grip bench press. Just use an EZ bar and after your done the Skull crushers or whatever exercise then you would just go to bench press because you could bench more than you could skull crush. Therefore you would be able to perform a few more reps which would exhaust your muscle further giving it a better workout. On the second set you might want to perform the reps faster, so lets say .5-1 second up and the same time down.

Drop sets
Drop sets are also another great way of fatiguing the muscle further for more strength and size. This works great on machines where you could just take out the pin and put it on a lower weight and go again. But if you were to do it on an EZ bar it would be harder or on bench press. You might want to get two people to quickly strip the weight off for you if your want to. But, I would prefer to do it with dumbbells or machines because the point of drop sets is to keep constant stress on the muscle, not take rest in between because that just defeats the purpose if you spend 30 seconds lowering the weight. That’s why when training triceps rest pause training might be more for you. But if you want to do drop sets the basic thing to do is choose a weight you could only perform less than your target rep range. So if you were to do 10 reps pick a weight you could do 6 times. Then lower the weight and do another 2 reps, and lower the weight again and finish off. However you don’t want to pick a weight where you will have to drop the weight more than four times. If you find yourself doing that then it’s probably too heavy for you. Again like rest pause training you don’t want to do drop sets for every single set because the main concern is overtraining. Drop sets really stress the muscles since your using higher weights and putting constant stress on the muscles. It also like rest pause training stresses the recovery system to a greater extent. So again use sparingly and where appropriate. Usually they are good for the last few sets of a workout.

Forced reps, cheating, and partials
These are techniques that are basically if your too fatigued to complete another full rep. For a quick outline forced reps are where someone helps you complete the rep (Ex. On bench press someone helps you up), cheating is a technique where you recruit other body parts or move the weight in such a way that you are able to complete the rep where you normally couldn’t. And partials is where you do a partial rep when you can’t do another full one. These are great techniques to push your muscles further into fatigue but like the ones listed above don’t do it for every set, especially forced reps and cheating. Partials can be used more since it doesn’t stress the muscles and recovery systems as much as the others.


What is the most effective mass building tricep workout? (include sets, reps, etc)
Like I always say there isn’t a perfect workout for any body part like many magazines make you believe which just makes you want to buy it. But basically the best workout is one that you like the best, so that’s why I can only suggest a good workout that I think is good, but in the end you’re the person who will have to alter it to suit your needs. So if you don’t like one exercise that I put on there then you can switch it or if you like doing move or fewer sets the choice is yours. Just make sure you follow a few guidelines, tips, and suggestions.
- Don’t do more than 9-12 sets for your triceps (I would even say 12 sets might be pushing it), because first of all you run the risk of overtraining. Secondly there is something called diminishing returns for each set for a body part after a certain point. That means at a certain point you don’t get as much benefit for that set as you would for the sets before. I would say that you basically get diminishing returns at 9+ sets, so stick somewhere around there. I always see these workout programs with 12+ sets and sometimes even 15+ which is just stupid because your doing all those exercises with very little return. And you run the risk of overtraining since that would probably be like 1 hour on the triceps if you went +15, and one hour on the triceps is just a waste. One extreme case of a guy I know is where he spends two hours on pecs and triceps. That’s like 1 hour on triceps and that just goes to show you how much of a waste it is.
- Rest between sets should be 30 seconds to 90 seconds to maximize hypertrophy. Powerlifters rest for 3-5 minutes to prevent muscular gain.
- Pick one exercise for every three sets. So if your like me, I have 9 sets for triceps, so I pick three different exercises. This ensures that all different heads will get it and my tricep will develop properly. Also picking different exercises ensures your muscle won’t adapt to one exercise. For example if you did 9 sets of bench press, your muscles would adapt to that movement and not get as much gain from it. But if you chose 3 totally different exercises, your muscles will be stressed to a greater extent because it can’t adapt to all three exercises.
- Use a rep range between 6-12 if your going for muscular size which I’m sure most of you are.
- Use extra techniques to further fatigue your muscle like the ones I listed above. But don’t use them for every set and more than you need to.
- If your feeling tired and need to complete more reps you can do: Forced reps, partials and cheating.

Now for the workout. I don’t usually go above or below nine sets. Whenever I design my program my triceps are almost always worked in nine sets. Don’t worry about it, it’s enough for your triceps if you pick the correct poundage to exhaust the muscle. I also go from 6-12 reps because if I go below 6 reps I’m going for strength and my muscles won’t have much oxygen capacity meaning they will get tired faster (That’s what low rep range does). Also I don’t like going for endurance because that’s not really one of my goals. So basically 6-12 reps is a good rep range for me. I also like to use techniques like drop sets to further exhaust my muscle but you don’t have to use them if you don’t want to.

Parallel dips
3 sets of 6-12 reps
- Remember in this exercise to keep your torso perpendicular with the floor so it concentrates on the triceps more.

Skull crushers with EZ bar lying down (Puts less stress on lower back for those guys who have back problems)
3 sets of 6-12 reps
- Perform a superset/burn on this exercise for all the sets or just the last two depending on how your feeling. After your done one set for this exercise immediately take the bar and do bench press with it as many times as possible. Since you can bench more than you can skull crush, you will be able to squeeze out a good amount of repetitions. And since your using a bar and lying down, you can switch from skull crushers to bench press in a second. This acts like something that exhausts the muscle further so that it will be put under more stress. When it’s put under more stress it adapts by repairing itself bigger and stronger. Remember you don’t have to do this if you don’t like it. And also on the superset/burn you should perform the set faster than usual but not so that your arms are just flying up and down. It should be like .5-1 second up and the same amount down.

[ho_124]

One arm reverse pushdowns
3 sets of 6-12 reps
- Perform drop sets on the last two sets or just the last one depending on how your feeling to fatigue your muscles to a greater extent. To do this pick a weight you can only do a certain number of times which is less than your target rep range. Then you keep lowering the weight until you reach your target rep range. So If you had to do 10 reps pick a weight you could only do say 5 times. Then once you do it five times and can’t do it again take the pin out and lower the weight to something you could only do 3 times, then once that’s done pick a weight you could only do twice for a total of 10 reps. The maximum number of times I would lower the weight would be 3 times since going over that would just be overkill.


What are your personal favorite tricep exercises? Why?
My personal favorite exercise hands down has got to be reverse one arm pushdowns like the one I described above in the category of cable pushdowns. First of all it concentrates on the tricep better for me and most people because there isn’t as much of a tendency to lean into the exercise as there is with two handed cable pushdowns. Also, since it’s on a machine I can do things like drop sets easier because all I have to do is move the pin, rest pause training and other techniques are also super easy to do with this exercise. Drop sets on close grip bench press is cumbersome if your by yourself because you have to get up and change the weight and its more like rest pause training that way because your suppose to drop the weight and immediately start. Also the thing I like the best about it is you can be your own spotter. Since your using one hand, your other hand can assist it very easy which you can’t do for things like bench press and two armed cabled pushdowns. However make sure when you’re pushing down your applying just enough pressure so your just able to complete the rep. It defeats the purpose if you just pushdown with full force with your other hand. Also since I’m alternating hands to do the exercise, I only need to rest for about 10-20 seconds and do it again because my other arm already rested while my other arm was doing the exercise for about 30 seconds. This is good because it keeps my blood flowing constantly rather than if I just keep resting for a minute at a time.


Bonus: Who has the largest and most defined triceps on the current IFBB circuit?
We all know what the answer is and it is obviously Ronnie Coleman. If you look at all the other bodybuilders their triceps are big but Ronnie Coleman just sweeps their triceps away, his are huge and him winning the Mr. Olympia 8 times only goes to show for it. Also if you look at other peoples triceps they don’t look that shapely, but if you look at Ronnie Coleman’s you can practically see the heads stemming out of his arm, its almost disgusting.

[Dallas68]

damn my internet is slow :( (wireless connection)

[N10CT]

This weeks entry.

N10CT

[Aussie LTD]

mine will be in very shortly

[Aussie LTD]

Here we go, sorry if i'm a couple mins. late.

enjoy

[N10CT]

Here we go, sorry if i'm a couple mins. late.

enjoy


Try 24 hours + 2 minutes. LOL.

The time difference ain't that confusing is it??

Oh and another thing.....

"Load up the bar with twice your normal poundage."

Is either a very serious typo, or you need to go and read some beginners threads. I imagine its the former but...

[Aussie LTD]

Try 24 hours + 2 minutes. LOL.

The time difference ain't that confusing is it??

Oh and another thing.....

"Load up the bar with twice your normal poundage."

Is either a very serious typo, or you need to go and read some beginners threads. I imagine its the former but...

The time difference isn't confusing. The cut has always been Monday night so i suspected this weeks article would be monday too.

It could have been stated more clearly that its changed.

i do my negatives with 2ce the weight i use during working sets. I load 135lbs on for 8 reps of slow close-grip bench presses, then add another 2 20kg. and 2 10kg. plates on each end for 5-6 negatives after the set. I stuck with that when i wrote the article, maybe others don't increase weight by that much i'm not sure.

One thing i do know is that everyone is different. if twice the poundage doesn't work, try something less.

I hope u can still count my article in. I'm not fussed if i dont get 1st, i still think theres alot of info in there to help people with their tricep training

thanks

[N10CT]

The time difference isn't confusing. The cut has always been Monday night so i suspected this weeks article would be monday too.

It could have been stated more clearly that its changed.

i do my negatives with 2ce the weight i use during working sets. I load 135lbs on for 8 reps of slow close-grip bench presses, then add another 2 20kg. and 2 10kg. plates on each end for 5-6 negatives after the set. I stuck with that when i wrote the article, maybe others don't increase weight by that much i'm not sure.

One thing i do know is that everyone is different. if twice the poundage doesn't work, try something less.

I hope u can still count my article in. I'm not fussed if i dont get 1st, i still think theres alot of info in there to help people with their tricep training

thanks

I wasn't knocking the numbers, but if you can do that it is obvious you aren't working hard on the regular sets. You will use at least 70%+ of 1RM on a set of 8, doubling that makes 140%, which most would struggle to do a controlled single. Eccentrics should be done in the 110-140% range depending on your abilities but these percentages are only dealing with singles. 5 or 6 eccentrics should be done wit around 3rm.

[milpolice101]

Very good thread... thank you for this post, can't wait to see some more!!!

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