Triceps change-up

[akaMarko]

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?

[Mark1T]

Nothing wrong with experimenting to see how your body responds. Some people respond well with compounds and others like me need some supplemental isolation exercises.

[T_J]

I think you should certainly experiment with exercises/reps/sets. Try some super sets or drop sets as well. Good luck

[jayluk4600]

Compounds yes..
That's what 90 percent of your routine should be anyway.

[medequip123]

Have you thought about focusing on on the eccentric (negative) part of your triceps exercises?

[akaMarko]

I think you should certainly experiment with exercises/reps/sets. Try some super sets or drop sets as well. Good luck

I did all compounds last night but think next time I'll throw in some drop sets at the end and change up the angle as all the compound movements are relatively close in angles.

[akaMarko]

Have you thought about focusing on on the eccentric (negative) part of your triceps exercises?

duh, actually I haven't although I,ve done that for chin ups and other 'pull' movements. Slow negatives dips could be brutal...in a good way.

[Garage Rat]

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.

[melDorado]

This is a good plan

[wesleysh21]

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.

[chriswatton66]

I personally find Close Grip Bench Press very good for feeling the triceps, with weighted Dips a very close second - both compounds.

[Watsonm5]

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.

[kimm4]

I normally do weighted dips, CGBP and some type of overhead ext.

[HY45]

I normally do weighted dips, CGBP and some type of overhead ext.

This ^_^ and this ^^^^!!

[akaMarko]

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.

[Watsonm5]

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.

I could barely do 8...then 10...then 12...then 15...then 20. Got very easy. Added 15lb dummbells and that's when i noticed the changes in size besides obvious strength.

PS Hockey fan? Which team?

[akaMarko]

I could barely do 8...then 10...then 12...then 15...then 20. Got very easy. Added 15lb dummbells and that's when i noticed the changes in size besides obvious strength.

PS Hockey fan? Which team?

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.

[Watsonm5]

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.

I'M SHOCKED!! No hockey...sigh.

Keep hammering the DIPS. You'll be surprised how quickly the gains really are. Warm-up push-ups helped me improve...hands wide, medium and narrow.. 10 each...slow.

[akaMarko]

I could barely do 8...then 10...then 12...then 15...then 20. Got very easy. Added 15lb dummbells and that's when i noticed the changes in size besides obvious strength.

Update: so this week I'm at one set of warmup body weighted dips followed by 3 sets of 10 reps with a 10lb db between the legs. I'm pretty stoked that I'm gaining strength here. My gym has a dip/chin belt so soon I'll be loading up with a plate or two.

[Juggertha]

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.

[akaMarko]

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.