I'm going through BB.com's Exercise Guides and choosing compound and isolation exercises for my Chest/Triceps workout. A lot of them have the chest as a secondary muscle, and some have shoulders as secondary.
Since I'm going to do Chest exercises first, do I want to the Triceps exercises that also work Chest, or do I want to avoid them?
Thanks a lot!
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Thread: Compound Tricep Exercises
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10-12-2005, 06:47 PM #1
Compound Tricep Exercises
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10-12-2005, 06:53 PM #2
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if you're going to work chest with tris then id recommend sorta weaving them into together.. so say start off with 4 or sets of incline bench, then do some dips, then close grip bench press.. and maybe finish off with some tricep extensions and/or pushdowns..
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10-12-2005, 07:03 PM #3
few triceps excercises really hit chest; if your doing a chest/tri day, do something like this:
presses first(flat and/or incline benching).this is the core chest builder, usually people will grow fine just off these.
then maybe add some kind of fly movement, or maybe add cable crossovers.
thats all you'll need for chest.
then for tris try any combination of these:
overhead extensions(these are best imo)
skullcrushers
cable pushdowns
dips
if your tri's are too tired after chest try doing them after you do shoulders instead, or give them their own day if they are really laggingits all genes
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10-12-2005, 07:04 PM #4
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10-12-2005, 08:40 PM #5Originally Posted by ShapingUp
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10-13-2005, 10:18 AM #6Originally Posted by aqua-beowulf
What do you normally train with shoulders then?
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10-13-2005, 10:31 AM #7Originally Posted by aqua-beowulf
Why does it matter if he's indirectly htting chest during his tricep exercises? If he's working them on the same day I'd think that would be a positive to be able to do exercises that hit them both. After all... hes going to be using his triceps during some of the chest exercises right? I just dont see why its such a big deal.
I'm not trying to be a jackass, I'm just curious concerning your position on this.Audentis Fortuna Iuvat
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10-13-2005, 10:36 AM #8Originally Posted by ShapingUp
I just switched to something similar in a three day split and am loving it:
Day 1: Legs/Shoulders
Day 2: Off
Day 3: Chest/Bi's
Day 4: Off
Day 5: Back/Tri's
Day 6 & 7: Off
Repeat. Rinse. I'm liking it for a couple reasons. One, I do very heavy training and trying to work chest/tri's and back/bi's on the same day was just too much, so being able to hit each muscle group when they're fresh is really letting me hit them extra hard without pre-exhaustion limiting what I can do. Two, I'm able to hit each muscle group twice a week now, rather than just once; once directly and then once indirectly. For example, I hit chest hard on Day 1 and get some indirect tri work as a result and then I hit tri's specifically later in the week, after I've had a chance to get some recuperation from my chest workout, and that will indirectly hit the chest to a certain extent as well. So I'm getting more bang for my buck in my workouts. I also feel this helps me avoid overtraining, too.
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10-13-2005, 10:44 AM #9
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10-13-2005, 11:07 AM #10
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This is a great thread, it has sparked some interest from me. I have been doing this routine for about 4 months.
chest/tri
Back/bi
shoulders
As I posted in some execise threads earlier this week I have added legs to my shoulder workout day. I think I am going to start a new routine like you guys are posting and try it for a month or 2 and let you guys know how it works.
New workout will look like this:
Chest/Bi
Back/Tri
Legs/Shoulderhttps://www.********.com/ChrisHessMensPhysique
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10-13-2005, 11:15 AM #11
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10-13-2005, 11:18 AM #12
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10-13-2005, 11:20 AM #13
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10-13-2005, 11:22 AM #14
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10-13-2005, 11:30 AM #15
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Originally Posted by The Real Deal
I did it for the first time on tuesday and you are right it was a very tough workout. I think a lot of it was also that i had neglected my legs for so long. If it gets too difficult I can always switch it up, thats why i am mixing it up to find out what works for me.
Thanks.https://www.********.com/ChrisHessMensPhysique
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10-13-2005, 02:39 PM #16
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10-13-2005, 02:46 PM #17
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10-13-2005, 02:49 PM #18Originally Posted by Hola Bola
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10-13-2005, 02:52 PM #19
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10-13-2005, 02:58 PM #20
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10-13-2005, 03:00 PM #21
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10-13-2005, 03:02 PM #22
I prefer chest/back and then triceps/biceps or chest/biceps and back/triceps as opposed to chest/triceps and back/biceps, I think you're asking to be overtrained. The best compound exercises for chest and triceps (respectively):
Incline Bench Press
Flat Bench Press
Weighted Dips
Close-Grip Bench Press
Skullcrushers
Overhead Extensions
Pushdowns
STAY AWAY FROM CABLE CROSSOVER AND KICKBACKS, AND ONE-ARM PUSHDOWNS AND CABLE FLIES!'Prior to the Department of Education, there was no illiteracy'
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10-13-2005, 03:04 PM #23Originally Posted by aqua-beowulf
You said it yourself, weight isn't what matters. Anything above @70% of 1RM will automatically recruit all motor units available on the first rep. You cannot "add" weight or tension to an individual fiber, you can only recruit more or less fibers. So thinking that adding more weight(or not using enough weight) will affect the actuall "load" on the muscle is wrong.
What most people percieve as the muscle not being "fresh" is wrong. The reason you have weaker muscular contractions at the end of a big workout it due to decreased glycogen stores in the muscles. The more sets you do, the more glycogen is depleted.
To counter-act this, simply decrease the total number of sets. You can easily make up for the lowered volume by increasing frequency. So instead of doing 12 sets for chest one day, and 10 sets for tri's another day, you could do 8 sets of chest and 6 sets of tri's the same day. Do that twice a week and you see that you actually do more total work for each muscle(16 for chest, 12 for tri's, as opposed to the original 12 and 10).I don't know either lol
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10-13-2005, 03:05 PM #24
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10-13-2005, 03:07 PM #25
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10-13-2005, 03:08 PM #26
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10-13-2005, 03:11 PM #27
"In another study Robergs et al. (1991) investigated skeletal muscle glycogen metabolism in eight male participants during and after six sets of 70 % one repetition maximum, and 35 % repetition maximum during a weight resistance leg extension exercise. Comparison of various leg extension conditions found that leg extensions performed at 70 percent 1RM, decreased muscle glycogen stores by 39 percent. Leg extensions performed at 35 percent found a 38 percent decrease in glycogen stores. The question now is, what happens when fuel is low, and how badly is performance hindered? Jacobs, Kaiser, and Tesch (1981) investigated the effect of depleting varying muscle fibers on strength levels. It was found that glycogen exhaustion from both fiber types in the vastus lateralis was associated with impaired maximal muscular strength produced during a single dynamic contraction, as well as with reduced muscle fatigue patterns."
I don't know either lol
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10-13-2005, 03:12 PM #28
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10-13-2005, 03:18 PM #29
The problem comes from people who are used to the once a week, 4-5 exercises, 20-25 sets mentality. I used to be like that too, spending 1 1/2 hours on just chest or bi's/tri's. You can't expect to combine multiple bodyparts and keep that high of a volume. Studies have proven that you only need 1-3 sets per muscle to induce hypertrophy. You don't need 4 sets of 6 different types of curls for biceps.
I don't know either lol
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10-13-2005, 03:35 PM #30
All interesting posts and good arguments. My routine
Monday
squats
flat db or bb bench
incline db bench
bent over rows (90 degrees)
Tuesday
light bi work
light tri work
power shrugs
Wednesday
deads
standing military press
pullups
Friday
same as Monday
I do very little direct arm work. With this routine, all of my big lifts have gone up and I've put on about 15#.Squat 'til you puke.
47 years old
325# bench
665# squat
700# deadlift
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