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Thread: For triceps
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01-06-2009, 09:06 AM #1Associate Member
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For triceps
what is the best train, reps and variatons for triceps ? i used to train them with barbell and cable. take 3 sets with 20 reps for each sets...
still need more advices. thanks.
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01-06-2009, 09:26 AM #2
from this months release of muscle & fitness... feb 2009
pg 82
*they say this is a mass work out for the tri---
close grip bench press - 4 sets, 6 to 10 reps
weighted dips - 4 sets, 12 - 15 reps
skull crushers on a incline bench - 3 sets, 6 - 10 reps
or
*long head focus ---
incline over head roap extension - 4 sets, 10 - 12 reps
one arm over head dumbbell estension - 4 sets, 8 - 10 reps
lying tirceps extension decline(skull crusher i belive)- 4 sets, 12 - 15 reps
pressdowns - 3 sets, 12 reps
or
*lateral head focus---
pressdown - 5 sets, 12 - 15 reps
reverse grip bench press - 4 sets, 10 - 15 reps
cable kickbacks - 3 sets, 8 - 12 reps
close grip push ups - 2 to failure
or
*medial head and seperation ---
one arm reverse grip pressdown cable - 4 sets, 15 - 20 reps
one arm reverse grip bumbbell ling triceps extension flat bench - 4 sets, 15 - 20 reps
reverse grip kick back(your guess is as good as mine how to reverse the grip) -3 sets, 8 - 12 reps
triceps dips 3 sets to failure
over head cable extensions - 3 sets, 12 - 15 reps
they suggest you do them week one - four... then go back and make a decision where you are lacking and focus there... me i say hit the first one and then vary the last excersize to your liking
hope that helps
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01-06-2009, 07:14 PM #3
i do behind head dumbell press and push downs with full range of motion then finish a burnout with dips they are sore for like 2 days
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01-06-2009, 07:19 PM #4
I do skull crushers w/barbell supersetted with close grip for 3 sets/8 then cable push downs suppersetted by reverse pushdowns for 3 sets/10 . My tris on fire when Im done!
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01-07-2009, 05:30 AM #5Associate Member
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which one is the best, do high reps like 20 reps for each reps or superset train?
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01-07-2009, 09:56 AM #6
its not that I do not love training, but Im not one to spend hours in the gym. For me Id rather do quality than quantity. Try doing sets for 8-12, good weight with perfect form. If a certain weight is too light /heavy adjust accordingly. Try doing the reps with a slow and controlled movement. If you go this route, I dont think 20 reps are necessary. The last thing you want to do is overtrain.. Try supersetting for a week and if you like it stick with it. You should be amazed by the pumps you get and how much more time you save with good results.
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01-07-2009, 11:58 PM #7Associate Member
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Incline tricep extension.
I let my arms fall as far down as possible before extending...so good
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01-08-2009, 12:58 AM #8
keep your sets at around 8 reps, do skullcrushers, close grip bench, 2h overhead dumbell press, dips. full rom always.
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01-08-2009, 10:34 AM #9Associate Member
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thanks to you all...
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