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  1. #1
    maximum electronica orbital's Avatar
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    tricep question

    hey guys, just wondering about the laying tricep extension. I have been steadily going up in weight in it, aiming for between 6-8 reps. But when I am finished a set and get up I feel momentary (5-10 seconds) pain (something like intense lactic acid buildup) all in my upper chest. is this normal? I also feel that I am arching my back too much and possibly using it to support the heavy weight.

    This leads me into my second question. I think I have heard somewhere (Arnold I think) that for tricep excercises, you should do more reps, 12-14 perhaps. is this true? maybe my problem? thanx.
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  2. #2
    Player Hater PowerManDL's Avatar
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    There are no repetition requirements for any exercise.

    As long as the pain isn't "bad," ie, joint or connective tissue, there's no problem.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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    Senior Member RussianRocket's Avatar
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    Are you using good form? I dont see how doing your triceps will work yours pecks unless you're benching.
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    Senior Member TreeTrunks's Avatar
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    I second what Powerman said.

  5. #5
    maximum electronica orbital's Avatar
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    Originally posted by RussianRocket
    Are you using good form? I dont see how doing your triceps will work yours pecks unless you're benching.
    yes i try to use good form. it doesn't feel like i am working my pecs, it just aches when I finish the exercise, after i get up that is.
    Man, if he do but live within the light of high endeavors, daily spreads abroad his being armed with strength that cannot fail.

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  6. #6
    FREAK IN THA' MAKING!!! duque21's Avatar
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    nothing you said sounds out of normal, And "intense lactic acid build up" is exactly what that is

  7. #7
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    if your doing skulls then your arms are in the same position as pullovers which is a chest exercise. Holding your arms there is basically an isometric contraction so an ache is possible.

  8. #8
    maximum electronica orbital's Avatar
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    ok thanx for the help guys. I think im just going to up my reps, and lower the weight. i think you have to go by what your body is telling you.
    Man, if he do but live within the light of high endeavors, daily spreads abroad his being armed with strength that cannot fail.

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  9. #9
    Senior Member benchmonster's Avatar
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    Guys, with all due respect, there is a best range of reps for certain muscles to induce growth. This is discussed, I beleive, in supertraining, by Siff, although I am not positive on that, I got it from a secondary source.

    For triceps, short rest periods, and a total number of reps between 50 and 60 have been shown to be best. This was a Russian study, it may have been Prelepin, and not Siff, who came up with this.

    Try this for huge triceps. It works like crazy. Do lying dumbell tricep extensions by doing 7 sets of 8 reps with only 15 seconds rest between sets. It is a killer, but will really pack on the mass. That is 56 total reps. The lactic acid buildup is insane.

    Do those for 2 weeks, then do your skull crushers for 2 weeks, then do 5 board press for 2 weeks and continue alternating. You will be amazed at the strength and growth in your arms.

    B.

  10. #10
    Player Hater PowerManDL's Avatar
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    Originally posted by benchmonster
    Guys, with all due respect, there is a best range of reps for certain muscles to induce growth. This is discussed, I beleive, in supertraining, by Siff, although I am not positive on that, I got it from a secondary source.

    No, Mel doesn't make a mention of that. I've heard it propogated with a lot of bodybuilding mythology, but I've yet to see a scientific backing.

    In fact, the only thing I recall seeing was a listing of fiber compositions of the various muscles; unfortunately, it showed that every muscle was a practically even mixture of tonic (ST) and phasic (FT) fibers.

    That's really the only thing I could see that would cause differentiation between the muscle's response to loading.

    For triceps, short rest periods, and a total number of reps between 50 and 60 have been shown to be best. This was a Russian study, it may have been Prelepin, and not Siff, who came up with this.

    I've never run across this, but I'll most certainly look. Prilepin's work, as did 99.9% of Soviet research, dealt with development of strength, not mass.

    Try this for huge triceps. It works like crazy. Do lying dumbell tricep extensions by doing 7 sets of 8 reps with only 15 seconds rest between sets. It is a killer, but will really pack on the mass. That is 56 total reps. The lactic acid buildup is insane.

    Do those for 2 weeks, then do your skull crushers for 2 weeks, then do 5 board press for 2 weeks and continue alternating. You will be amazed at the strength and growth in your arms.


    I'll agree with that.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
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    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

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  11. #11
    maximum electronica orbital's Avatar
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    Thanks for the info Bench. I am primarily trying to put on mass. Is it still a good idea to try your routine or is it more for strength as Powerman suggests? I have always understood that when bulking you should do 2 or 3 sets max.

    On the issue of differences in reps for different exercises I am sure that I read Arnold say somewhere that he always did something like 14 reps per set for tricep exercises. does anyone know if this is true? I don't know the reason for his doing this but he is certainly a good authority when it comes to bb'ing.
    Man, if he do but live within the light of high endeavors, daily spreads abroad his being armed with strength that cannot fail.

    --Wordsworth

  12. #12
    Player Hater PowerManDL's Avatar
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    Orbital, I assume you're trying to increase the size of your triceps.

    Like any muscle, it needs to be exposed to certain stimuli to grow. Basically, this means you should use between 1 and 20 reps, with the majority of those reps falling between 5 and 12.

    With that in mind, you have to increase the weight (or repetitions) performed in your given training zone each time you train the muscle.

    Do that, and the rest is trivia.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  13. #13
    maximum electronica orbital's Avatar
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    Originally posted by PowerManDL
    Orbital, I assume you're trying to increase the size of your triceps.

    Like any muscle, it needs to be exposed to certain stimuli to grow. Basically, this means you should use between 1 and 20 reps, with the majority of those reps falling between 5 and 12.

    With that in mind, you have to increase the weight (or repetitions) performed in your given training zone each time you train the muscle.

    Do that, and the rest is trivia.
    I realize that Powerman. I have been working out for many years. For nearly all exercises I lift the weight that I can do for 6-8 reps. Once I hit 8 reps, I go up 5 lbs. I think the point that BM made and that I was curious about was whether the rep ranges should be higher or lower for certain exercises. The same would apply then if its say 12-14. go up 5 lbs when u hit 14 reps.
    Man, if he do but live within the light of high endeavors, daily spreads abroad his being armed with strength that cannot fail.

    --Wordsworth

  14. #14
    Senior Member benchmonster's Avatar
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    The triceps plan I described above is for both mass and strength. The dumbell stuff increases mass, which gives you more opportunity to increase strength, and the lockout movements with a barbell increase strentgth which allows you to increase the weights used, which allows an increase in mass. It builds, one on the other.

    Powerman, you are dead right in that most of the soviet stuff is about building strength not size. I don't disagree with that at all. I personally work tri's twice per week, once for hypertrophy (50-60 total reps) and once for strength (low rep lockout movements) I need both, but for my sport, strength is much more important.

    However, myself, and most powerlifters have pretty decent triceps. Can't push the big weights without some triceps to lock out the arms.

    I got to thinking about it, and it is definately Prelepin and not Siff. You are right again.

    Orbital, I know you are primarily looking for mass. I am five seven, and 235, with 18+ arms, almost none of it biceps. I have two training partners who are both over 19 inch arms, one pushing 20 real hard, maybe even over that by now. They train the same way, roughly, that I do.

    I think higher reps have their place for developing size, while lower reps have a place in developing strength. Who doesn't want both? Also, make sure and alternate the exercises every couple of weeks, makes sure you don't burn out on any one exercise.

    Remember, everything works, but nothing works forever.

    B.

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    Jack's Utter Surprise Saturday Fever's Avatar
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    Remember, everything works, but nothing works forever.
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  16. #16
    Overtrainer.
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    Drop the weight, correct your form...then go back to what you can lift for 10-12

  17. #17
    As I Am Paul Stagg's Avatar
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    Big triceps belong to guys with....





    Big bench presses.

    The optimal rep range for hypertrophy can vary widely by individual.
    Squats work better than supplements.
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