TRICEPS lagging/overtrained

[32liner]

need advice my triceps are lagging bad i do a 5 day slpit and 9 sets for my tris also do muay thai 3 times a week is that to much or should i add tris with chest.
going to start cycle soon so should increased recovery be ok or should a do less

[Gaspari1255]

need advice my triceps are lagging bad i do a 5 day slpit and 9 sets for my tris also do muay thai 3 times a week is that to much or should i add tris with chest.
going to start cycle soon so should increased recovery be ok or should a do less

Post your whole split.

[32liner]

monday legs
hack squat
leg press
leg extension
leg curl

tuesday chest
incline bb
flat bb
db fly
pec deck machine

wednesday back
deadlift
chins
lat pulldowns
t-bar row
machine row

thursday shoulder
military press
db press
upright row
lat raises
shrugs

friday arms
close grip press
skullcrushers
rope pressdowns
bb curl
incline db curl/machine preacher
two arm cable curls

i do 3 sets for all exercises and muay thai on mon/wed/fri for 60-90 min

[Gaspari1255]

monday legs
hack squat
leg press
leg extension
leg curl

tuesday chest
incline bb
flat bb
db fly
pec deck machine

This is the same exerzie. Change the DB Flies to Incline DB flies.

wednesday back
deadlift
chins
lat pulldowns
t-bar row
machine row

thursday shoulder
military press
db press
upright row
lat raises
shrugs

Pretty much same exersize..Pick one and change it up each week.

friday arms
close grip press
skullcrushers
rope pressdowns
bb curl
incline db curl/machine preacher
two arm cable curls

Take one of them out to throw in an outer tri exersize. (DB over the head, Rope pull down over the head, etc)..My tri's are me weak point too and the only thing that really helps is weighted dips and reverse grip bench press on the smith machine. Subsitute one of those each week and change it up.

i do 3 sets for all exercises and muay thai on mon/wed/fri for 60-90 min

That should help.

[32liner]

thanks bro I'll give it a shot but i thought all pressdown movements hit the outer tri head so you dont think its to much for my tri i could go to a 4 day split chest/tri back/bi
I am hiting a heavy bag and sparing 3 times a week hopfully the gear will fix things

[stpete]

Shoulders and arms are too close together imo. And i agree with ****** on the rest.

[swol_je]

I would do legs more toward the middle of the week to give your upper body alittle more rest.

[32liner]

shoudlers and arms have to be together if i move legs to the middle of the week say wednesday beacause i wanna be fresh at the start of the week for chest and back how alse would i do it give some examples thanks

[32liner]

bump

[luxifer93]

I do tries on chest day, all the pressing has them pre-exhausted, that way you just finish them off. Standing overhead dumbell press, skull crushers, little bit of cable work. If you can do more, you didn't hit your chest hard enough. Same with bi's, hit 'em after back. Works really good when cutting too, you can increase your training interval.

[StritationOrBust]

I'm suprised they are lagging behind so much, you have lots of good compound lifts that hit tris with heavy weight. I'd agree with these guys that your should throw in another tri exercise, I like to do overhead extensions at the end of my workout because it hits the full range of the tricep and if you do it at the end of the routine you can do less weight behind your head. I always try to avoid putting much weight behind my shoulders/head.

[XD-9]

chest day= hitting tris
arm day= hitting tris
Shoulder day= hitting tris

I say over-trained. Here is a good split that gives your triceps a breather.

back/bis
chest/tris
rest
legs
shoulders