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So I've been training with a former ifbb pro this week and learning a shit load of stuff that I'd either forgotten about or never knew.
As we know there are three heads to the tricep ..
Long head (inner head)
Medial head ( middle one)
Lateral head (short head/outer head)
Most guys hit triceps without really knowing which head they are training but if you go a bit deeper I guarantee you will get a great tricep workout
We did 4 excersises for tri's in total. 2 for the long head and 2 for the lateral head. Every tricep exercise hits all three heads but some place more emphasis on one particular head.
What I didn't know was its really important to train the long head first. This is where most of the tricep strength comes from.
We started with close grib bench and did 2 warm up sets of 20-30 reps
We did another 4 sets and increased the weight on each set until we got to our max on the last set. Each set was to failure.
Next was rope press downs. Same thing, pyramid the weight each set. Each set to failure. Elbows as close to body as possible and separate the ropes on the contraction. ( if you do this properly you won't need as much weight as you think)
So those 2 exercise were long head next was short head..
I don't know the name of the machine but you sit down with your back hard up against the seat and there is a pad in front of your chest you rest your elbows on. Two handles above that you push down. 4 sets on this same deal as the others.
Last up was overhead rope extensions (horizontal) same deal 4 sets, pyramid weight to failure etc.
By the time I finished this workout I was fucked and the pump was insane. Usually I get a decent pump on the inner head but this was all around my arm.
So that's how you do a complete tricep workout. Train inner head first. 2 exercises for inner head 2 for outer head.
Also, instead of training tris with chest and back with bis or arms on a separate day, try training chest and bi's and back and tri's.
Fuk me that turned into a long post I'm off to train legs now
As we know there are three heads to the tricep ..
Long head (inner head)
Medial head ( middle one)
Lateral head (short head/outer head)
Most guys hit triceps without really knowing which head they are training but if you go a bit deeper I guarantee you will get a great tricep workout
We did 4 excersises for tri's in total. 2 for the long head and 2 for the lateral head. Every tricep exercise hits all three heads but some place more emphasis on one particular head.
What I didn't know was its really important to train the long head first. This is where most of the tricep strength comes from.
We started with close grib bench and did 2 warm up sets of 20-30 reps
We did another 4 sets and increased the weight on each set until we got to our max on the last set. Each set was to failure.
Next was rope press downs. Same thing, pyramid the weight each set. Each set to failure. Elbows as close to body as possible and separate the ropes on the contraction. ( if you do this properly you won't need as much weight as you think)
So those 2 exercise were long head next was short head..
I don't know the name of the machine but you sit down with your back hard up against the seat and there is a pad in front of your chest you rest your elbows on. Two handles above that you push down. 4 sets on this same deal as the others.
Last up was overhead rope extensions (horizontal) same deal 4 sets, pyramid weight to failure etc.
By the time I finished this workout I was fucked and the pump was insane. Usually I get a decent pump on the inner head but this was all around my arm.
So that's how you do a complete tricep workout. Train inner head first. 2 exercises for inner head 2 for outer head.
Also, instead of training tris with chest and back with bis or arms on a separate day, try training chest and bi's and back and tri's.
Fuk me that turned into a long post I'm off to train legs now