Quick background:
Been workin' steady for 1 year worth of 3-4 days in the gym. Mostly to keep in shape and look great (not bodybuilding per se, physique building yes). I'm really happy with my back width, shoulders are coming along, chest is beefin up, Biceps got a nice peak and getting thicker too, legs are improving...but my triceps seem to be stuck in a rut. Both in size and strength.
I've been thinking of ditchin' all the isolation exercises like extensions and kickbacks and just go heavy in the compounds for a while. I usually go 1 compound and 2 isolation all in the 3 sets of 10-12 reps. Was thinking of switching to 3 compound lifts in the 4 set and 8-10 rep range. Thinking of Starting with diamond pushups followed by close grip bench and then dips.
How does this plan sound?
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Thread: Triceps change-up
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12-04-2015, 11:40 AM #1
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 55
- Posts: 1,073
- Rep Power: 708
Triceps change-up
My 3 golden rules for weight training.
1. Stress the muscle through progressive overload.
2. Stress the muscles in the path the fibres run.
3. Stress the muscle with maximum contraction, stretch and static holds.
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12-04-2015, 11:58 AM #2
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12-04-2015, 06:30 PM #3
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12-05-2015, 04:04 AM #4
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12-05-2015, 04:13 AM #5
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12-05-2015, 06:45 AM #6
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 55
- Posts: 1,073
- Rep Power: 708
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12-05-2015, 06:49 AM #7
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 55
- Posts: 1,073
- Rep Power: 708
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12-05-2015, 11:24 AM #8
I would go with the hardest compound first.
Bar dips first.Make sure your doing them with a fairly upright body so the triceps take more of the stress.
Close grip BP next.I would go with an elbow out position and you don't need to go all the way to your chest.
Maybe to a few inches off and back up and squeeze the lockout.
The diamond push up for a pump out finish.
But as mentioned experiment and see what "feels"the best to you.
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12-05-2015, 11:48 AM #9
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12-08-2015, 08:16 AM #10
- Join Date: Dec 2006
- Location: South Carolina, United States
- Age: 44
- Posts: 18,170
- Rep Power: 161298
Nothing wrong with more compounds. But I wouldn't ditch the isolations you've got going. Personally, I can't do a dumbbell kickback with good enough form to get anything out of it, so I use the cable. And I'd experiment with 6 sets instead of 3. I know my triceps crave volume more than weight.
ALL I ASK IS ALL YOU GOT FOR AS LONG AS IT TAKES
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12-08-2015, 11:01 AM #11
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12-09-2015, 12:18 PM #12
- Join Date: Oct 2015
- Location: Maryland, United States
- Age: 56
- Posts: 781
- Rep Power: 718
I started doing Dips, got stronger, increased reps, got bored with 50. Added 15lb dumbells and besides getting stronger my size and definition have started to increase almost 3/4 of inch in 2 months. Kickbacks worked a little, close Push-ups as well but my current Dips have given me the best return.
FIERCE 5
http://scoobysworkshop.com/accurate-calorie-calculator/
http://www.muscleandstrength.com/workouts/phul-workout (Thanks Kimm4)
http://nutritiondata.self.com/
https://forum.bodybuilding.com/showthread.php?t=167871451
https://legionathletics.com/body-recomposition/
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12-09-2015, 12:23 PM #13
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12-09-2015, 01:16 PM #14
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12-11-2015, 10:05 AM #15
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 55
- Posts: 1,073
- Rep Power: 708
Lots of votes for the dips! Last session I did 4 sets (body weight dips) for 8 reps, 7, 6 & 6. Think I'll be adding weight once I can do 4 sets of 8 or more reps each set.
My 3 golden rules for weight training.
1. Stress the muscle through progressive overload.
2. Stress the muscles in the path the fibres run.
3. Stress the muscle with maximum contraction, stretch and static holds.
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12-11-2015, 10:08 AM #16
- Join Date: Oct 2015
- Location: Maryland, United States
- Age: 56
- Posts: 781
- Rep Power: 718
Last edited by Watsonm5; 12-11-2015 at 10:10 AM. Reason: additional info
FIERCE 5
http://scoobysworkshop.com/accurate-calorie-calculator/
http://www.muscleandstrength.com/workouts/phul-workout (Thanks Kimm4)
http://nutritiondata.self.com/
https://forum.bodybuilding.com/showthread.php?t=167871451
https://legionathletics.com/body-recomposition/
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12-11-2015, 10:14 AM #17
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 55
- Posts: 1,073
- Rep Power: 708
Haha, no...not a big fan of hockey believe it not. Just don't tell my fellow Canadians.
I think my dips will go up quickly. The first few times I felt the stress on my shoulders more but my form is improving so the triceps will take most of the load. Also started up again with creatine last week so all my lifts should see some improvements.My 3 golden rules for weight training.
1. Stress the muscle through progressive overload.
2. Stress the muscles in the path the fibres run.
3. Stress the muscle with maximum contraction, stretch and static holds.
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12-11-2015, 11:14 AM #18
- Join Date: Oct 2015
- Location: Maryland, United States
- Age: 56
- Posts: 781
- Rep Power: 718
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12-20-2015, 08:13 AM #19
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 55
- Posts: 1,073
- Rep Power: 708
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12-20-2015, 11:53 PM #20
I've really grown my triceps a fair bit in the past few years - and i attribute that to hitting them from all sorts of angles, and varying grip position.
I don't lift weights, I flex under duress.
My 12 month progress thread
http://forum.bodybuilding.com/showthread.php?t=155962953&p=1113020323#post1113020323
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01-19-2016, 12:13 PM #21
- Join Date: Apr 2003
- Location: Toronto, Ontario, Canada
- Age: 55
- Posts: 1,073
- Rep Power: 708
Update: So I've put together a tricep routine that's seems to be helping me with strength and size.
Warm up with one arm db overhead extensions (where you lower the db behind your head then push up) 3 sets of 10-12 reps.
Next I do 3 sets of tricep pushups with feet up on a platform to increase the intensity. around 10-12 reps per set.
Tricep cable pushdowns with slow negatives. 3 sets of 10 reps.
Finish off with 3 sets of dips. ( 1 started with body weigh 1.5 months ago and now I'm up to me+25lbs strapped on)
In the last 2 weeks I've also noted a strength increase in pressing movements for chest and shoulders so this seems to be doing the trick.My 3 golden rules for weight training.
1. Stress the muscle through progressive overload.
2. Stress the muscles in the path the fibres run.
3. Stress the muscle with maximum contraction, stretch and static holds.
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