2 questions, any answers would be great...

[MotoLifter]

I figured id put both of my questions in the same thread so its easier, and takes up less room. let me know what you think about one, or both.

1. im having trouble getting my lower tris (right above the elbow) to grow. the rest of my tris are developing great but the lowers are lagging. I do close grip bench, cable pushdowns, and incline skull crushers all heavy, 12-4 rep range. any ideas for kicking my lower tris into action??

2. i do stiff leg deads for hams on wed usually. then on mon hams come around again and im onto lying leg curls, but for some reason my hams dont recover from stiff leg deads like my other ham exercises, so on mon they are still pretty sore. im doing 2 warm ups for stiff legs then 3 work sets of 150 for 13, 8, 6. is the weight to heavy, or reps to high? i dont really struggle with any of the reps, just good hard work.

Any ideas would be greatly appreciated, thanks alot.


Moto

[Critical Mass]

1. Dips and reverse grip pushdowns.

[kaberle_15]

1. Dips for sure

2. Why train hams 2 days apart? Which day do you train quads? Try one workout a week and see what happens

[MotoLifter]

1. Dips for sure

2. Why train hams 2 days apart? Which day do you train quads? Try one workout a week and see what happens

na bro, you miss understood, or maybe i wrote it wrong.

example:
wed- bis, 4arms, calves, hams, quads
thur-off
fri-chest, shoulders, tris, back
sat-off
sun-off
mon-bis, 4arms, calves, hams, quads

so its 5 days apart, this is a DC training type split, and has been working amazingly for me the past 6 or so months. the hams seem to be the only part that doesnt recover in time and thats the longest rest time in the whole split.

Moto

[FireGuy]

I cant say I am a fan of that split. How can you train Chest, Shoulders, Triceps and Back all in the same workout and have proper intensity? With exception of triceps any of those bodyparts by themselves should be enough for one workout.

[MotoLifter]

I cant say I am a fan of that split. How can you train Chest, Shoulders, Triceps and Back all in the same workout and have proper intensity? With exception of triceps any of those bodyparts by themselves should be enough for one workout.

Check out DC training. Im doing a variation of that, a pretty slight variation. Its pretty much a HIT low vol. scheme. has been working really well for me.

[bigchapa]

agree with fireguy only thing I workout together is Bi's and tri's, but to answer your first question try the e-z bar reverse grip pull downs.

[Monster87]

when you bench press, use bands to add pressure to the top of your lift. it'll place emphasis on the lower triceps, just slide the bands under the bench and attach it to each side of the bench. it's also a great way to increase strength at the top of the lift, powerlifters use this a lot.