question on triceps

[sdre]

come friday, it'll be tricep day... just to make sure, compound movements first then isolation? or vice versa?

from what i have been doing, compound movements tend to take up more energy, so its better to do it first?

also, are skull crushers usually done at the beginning or end of the session? last friday, i did dips first and close grip bench and smith machines... by then my triceps were blasted... and i was doing pretty light skull crushers...

should i change? or leave it as that?

appreciate your responses.

cheers :D

[ddegroff]

dips, close grip, then skull crushers look good.

So YES its compound before iso.

[HILL]

that seems alot of work for triceps. Depending on the week ill do either dips or close grip bench( one of the other compound movement) then an maybe scull crushes or rope push down no more than 6 sets for me usually

[sdre]

Hill: does it look like i'm overtraining my triceps? since its 2 compound movements in a session...

appreciate the help and advice fellas.

cheers.

edit: this is what my usual tricep training look like

usually

close grip bench press 4 x 4-6 (132)
close grip smith bench 4 x 4 (132)
skull crushers 4 x 4-6 (68)
push down 3-4 x 6-8 (132) * this is machine... so 132 pounds.. issn't as heavy as the bench.
sometimes i super set the push down with overhead extension 3-4 x 2-4 (45)

does this look like i'm overtraining?

i found a new tricep routine at a bb website and here it is:

Close-grip pushdowns 3 65 to 75% 1RM 12 to 15
Close-grip bench presses 4 75 to 85% 1RM 8 to 10
Parallel bar dips 4 Bodyweight 8 to 10
Lying dumbbell triceps extensions 3 70 to 75% 1RM 12 to 15
Single-arm reverse-grip pushdowns 3 70 to 75% 1RM 12 to 15

once again appreciate your advice on this. thanks guys.

[HILL]

wow thats about 15 sets isnt it bloody hel i dnt do that for back or legs. Ive just done triceps 2night 6 sets and my triceps are fried mate. have a look at my journal but id say you are definatly overtraining. I used to do the same when i first started however. how we learn ey boys.

[sdre]

aye aye. i'm looking for mass and strength for my triceps, hence the low reps and "relatively" heavy weight. how should i rearrange my sets and reps?

appreicate all advice on again.

cheers

[brad-w]

I usually do 6 - 8 sets. For example (my Tricep Workout):

Compounds;
Dips 3x 5 - 8
Close Grip 3x 5 - 8

and Isolation;
Pushdowns 2x 5 - 8

All heavy weights, excecuted fast and strong.

[sdre]

brad, hmn is your workout a mass builder? just wondering.

[DNL]

i do 2-3 sets of ONE main tricep exercise.
I do 2-3 sets of ONE main bicep exercise.

Your bicep is like twice the size of your penis, no need to do so many exercises. You will only need 1 good quality exercise. Mass is gained through the process of feeding one's self.

[HILL]

rep range of 6-10 i would say if your looking for strength and mass gains

[sdre]

i do 2-3 sets of ONE main tricep exercise.
I do 2-3 sets of ONE main bicep exercise.

Your bicep is like twice the size of your penis, no need to do so many exercises. You will only need 1 good quality exercise. Mass is gained through the process of feeding one's self.

even if u feel u can do more?

Hill: last i read, low reps and heavy would gain greater mass and strength. no?

[HILL]

For strength yes and mass gains yes but for the best hypertrophy gains between 10-6 is recomended. i would stick to 6-8 for what your looking for but thats just me every1 is different

[Clifford Gillmore]

When I work my chest/tri's I'll do something like.

Bench Variant,
Dips or French Press

And thats it. I'm really fried after that.