Just looking for some ideas on how to gain more size in my triceps at the bottom where they connect to my elbow.
just do the full rom for all your tricep exercises. it'll catch up
delete this account
Ya, you can't target a specific part of one whole muscle. Like Nash said, it is genetics.
Last edited by IdaMAN; 08-12-2005 at 01:22 PM.
Winners are simply people who are willing to do what losers won't.
If you are hurt, go to the doctors. It really doesn't get any simpler than that people.
Incline skullcrushers give me the best stretch out of any of the tricep exercises. It might help a little if you usually use the cable pd and don't stretch them as much. What nash said.
From Pavel Tsatsouline's "Power to the People!":
I don't know how valid the study was, but my triceps have really grown a lot since I've started doing heavy bench and pushdowns w. bands.An obscure study done in the early sixties discovered that although the triceps is a 'three-headed' muscle, its medial head performs the brunt of the work. The other two heads, the long and the lateral, kick in only when the resistance is very high.... [they]will remain forever flat and saggy if you keep lifting Ken and Barbie weights!"
Other exercises I like are DB Extensions (basically skull crushers w. DBs bringing the weight down to the shoulders) and Elbows Out DB Extensions (DBs start on chest w. elbows pointing out, press the DBs up and together at top). Here's a another description of elbows-out-extensions w. pics: http://www.weightliftingdiscussion.com/tatetri.html
elbow out incline db ext.
I like heavy dips and close-grip bench.
Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)
Originally Posted by fatrb38
Would you care to elaborate a little bit more as to why that would help?Originally Posted by big calvin
From what I'm reading, it just says lift heavy and it will grow. How is that any different from what we're all saying?Originally Posted by Sensei
"I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park
there are 3 heads to the muscle you should be able to isolate or at least target them with different movements. i could be wrong
Last edited by bigpoppapump979; 08-14-2005 at 10:37 AM.
Originally Posted by Sensei
Relax big guy... Everyone was giving him specific exercises and there was no mention of training load/intensity. For all we know, he might be pumping away with the right exercises and just not hitting them hard enough.Originally Posted by Shao-LiN
I guess I could have just said "Train your triceps HEAVY!" but I thought Pavel was more convincing...
skullcrushers and close grip bench are the meat and potatoes of my triceps routine. I'll rotate skull's with overhead extensions behind the head, just to hit em differently. sometimes I'll add in some heavy pressdowns as my final move. it seems to build up a good pump.
I wouldn't waste time with kickbacks, unless you're trying to get more definition for a BB competition. for strength, kickbacks are just inferior.
How do kickbacks give more definition than othe exercises?Originally Posted by malkore
Here's a hint, it's a trick question.
I get a hella burn in my tris, esp the interior head doing straight arm pushdowns on the tricep machine (imagine doing lat pullovers, only you're standing up straight). I get a nasty burn in the top of my lat, as well. Nothing else I do burns like this from any other excercise. It's one of those burns that makes me jump around flapping my arms like an alkaseltzered seagull.
CarlP - my point was that kickbacks aren't really a good mass builder...if you're gonna do them, you'll be doing high reps with light weight. for me, that always brings out more definition than low reps/high weight.
I've never found high reps brought out anything but boredom.Originally Posted by malkore
How high are we talking here for the reps, malkore?
Any bets on when Drew comes in here and tells him to squat?
Stick with increasing your weights, get plenty of sleep, and make sure your diet is in check (ie, you eat lots)
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No clue, I don't bother with kickbacks ever. In terms of 'high reps', somewhere around 14-16reps with a weight that puts you at or near failure on the final rep.
(I'm starting to remember why I don't come to this forum much. Too much testosterone making people act rude for no good reason.)
and do you think doing 14-16 reps is a good mass builder?
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Cool! Maybe I have too much testosterone, too!Originally Posted by malkore
<sits back and waits for the humungous muscles to burst forth>
Dammit, didn't work!
So how is it that 14-16 rep-ranges do this, malcore?
Preach it sisterOriginally Posted by Built
I used to do medium-high reps on the big three. Now I do 8 sets of 4 reps with increased weight. I hit the same amount of reps for the exercise, but move more weight. I love it.
But I too would like to know how 14-16 reps is going to give you better definition.
Best way to cheat on deadlifts...
Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial