Results 1 to 16 of 16

Thread: triceps training

Hybrid View

  1. #1
    Wannabebig Member allan3's Avatar
    Join Date
    Aug 2009
    Location
    NOR-CAL
    Posts
    67

    triceps training

    i was wondering how many times a week you guys train your triceps. i only train em once per week- about 2 sets after my bench training. i only do bench once per week as well. my dad is trying to talk me into doing triceps 2x a week- once after bench, and once 3 days later- just a "light" one. i have been training for about 17 years- and have always done a bodypart only once per week. i train for power and strength- no bodybuilder here.

  2. #2
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    I think what you have been doing has worked very well for you so far (think you have a 495 raw bench, not sure how much you get out of a shirt).
    Most train triceps twice a week, I like doing em twice per week and it seems to be working well but as I said what you are doing has worked for you so far.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #3
    Wannabebig Member allan3's Avatar
    Join Date
    Aug 2009
    Location
    NOR-CAL
    Posts
    67
    i reckon i have ZERO technique in a shirt so far- but working on it. my dads theory is that i should use the 2nd day as an 'active recovery' and do some light sets- i am new to band presses and board presses etc- and i think that will shock the triceps into getting stronger. he seems to think that the 2nd triceps workout will help them to heal faster.
    Last edited by allan3; 09-10-2009 at 05:26 PM.

  4. #4
    Go Bears Pete22's Avatar
    Join Date
    Sep 2008
    Location
    Chicago, IL
    Posts
    2,556
    Twice. After my ME day I'll usually train them heavier, and on DE I'll usually go lighter and for more volume. I agree with your dad btw, some active recovery work is great for any muscle group, but especially the tri's as they take a beating with heavy benching.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  5. #5
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    Quote Originally Posted by allan3 View Post
    i reckon i have ZERO technique in a shirt so far- but working on it. my dads theory is that i should use the 2nd day as an 'active recovery' and do some light sets- i am new to band presses and board presses etc- and i think that will shock the triceps into getting stronger. he seems to think that the 2nd triceps workout will help them to heal faster.
    Sounds like a good idea, yeah I have found bands and reverse bands to work VERY well-I don't do much in the way of extensions/pushdowns as they hurt my left elbow but the bands and boards have shot my triceps strength up.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #6
    Senior Member
    Join Date
    Feb 2009
    Location
    San Jose, CA
    Posts
    2,486
    Active recovery is more done the day after your workout instead of 3 days after. If you want to get the most out of a shirt, then you probably need a lot more triceps work. It's not uncommon to do 8-12 sets twice a week on bench days.
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
    http://tinyurl.com/WildIron

  7. #7
    Wannabebig Member allan3's Avatar
    Join Date
    Aug 2009
    Location
    NOR-CAL
    Posts
    67
    Quote Originally Posted by MarcusWild View Post
    Active recovery is more done the day after your workout instead of 3 days after. If you want to get the most out of a shirt, then you probably need a lot more triceps work. It's not uncommon to do 8-12 sets twice a week on bench days.
    8-12 sets of tricep 2x a week? right now i only hit bench press 1x a week. i get sore as hell from one day a week as is, but i am willing to do 2x a week as long as i feel that my body can heal and get stronger and not over train. my long time friend hits bench 2x a week,and is un-natural. he doesnt get sore all damn week long from one workout. if you guys honestly think that i can train bench 2x a week and get stronger- and not over train, im gonna give it a try.

  8. #8
    Senior Member
    Join Date
    Mar 2009
    Posts
    703
    Allan,
    I'm twice per week as well... Hvy. raw bds. or floor press, after Hvy. shirt work along w/ DB extensions.

    Speed day is more Lt. tri's for volume and recovery.

  9. #9
    Senior Member
    Join Date
    Feb 2009
    Location
    San Jose, CA
    Posts
    2,486
    You don't go heavy both days. That's the key. I think a lot of people try to bench twice a week and both days turn into heavy days. That'll beat the crap out of you unless you're built to bench.
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
    http://tinyurl.com/WildIron

  10. #10
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,365
    Heavy one day, moderate on another. Training tricpes is the key to victory with the bench. I trained them more than ever this past cycle and smoked a good pr.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  11. #11
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,644
    You can definitely train your triceps twice a week without overtraining.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  12. #12
    Wannabebig Member allan3's Avatar
    Join Date
    Aug 2009
    Location
    NOR-CAL
    Posts
    67
    i had a former wabdl world record holder in the masters 275 class tell me that he hit em 2x one week, and 3x the next and rotated back and forth. i think i am going to bump it up to 2x a week and go from there. thank you guys for the answers, much appriciated!!

  13. #13
    Wannabebig Member
    Join Date
    Sep 2008
    Location
    China Lake Naval Air Weapons Station
    Posts
    11
    If you're only benching once a week I'd be interested in seeing where you place a second tricep day in your routine. Let me know. This is a good thread.
    - Press On !

  14. #14
    Wannabebig Member allan3's Avatar
    Join Date
    Aug 2009
    Location
    NOR-CAL
    Posts
    67
    Quote Originally Posted by PDR View Post
    If you're only benching once a week I'd be interested in seeing where you place a second tricep day in your routine. Let me know. This is a good thread.
    for sure!! im still tryin to figure it out!!

  15. #15
    Senior Member
    Join Date
    Apr 2008
    Location
    ohio
    Posts
    601
    what is your normal split as of now?

  16. #16
    Wannabebig Member allan3's Avatar
    Join Date
    Aug 2009
    Location
    NOR-CAL
    Posts
    67
    i do bench every friday. squats on sunday, and back (deads or rows) on tuesday. i do 2-3 sets of tricep on bench day, and 2 sets of bicep curls on tuesdays.

Similar Threads

  1. What is this?
    By ThomasG in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 06-01-2009, 07:29 PM
  2. Dogg Crapp training--anyone ever do it?
    By BG5150 in forum Bodybuilding & Weight Training
    Replies: 19
    Last Post: 01-02-2009, 04:26 PM
  3. Interview With Tudor Bompa
    By silles in forum Powerlifting and Strength Training
    Replies: 4
    Last Post: 03-28-2007, 09:21 PM
  4. 100 really cool tips
    By HighSchoolGuy in forum Bodybuilding & Weight Training
    Replies: 13
    Last Post: 02-06-2007, 09:22 PM
  5. Dual factor training
    By anth15 in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 07-04-2006, 08:52 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •