Tri excercise??

[Cubanito17]

Hey guys I like doing cali presses(which is where with a curl bar close griped you bring down the weight to your forehead like doing a skull crusher then you roll the bar to your chin and press straight up) but i've noticed everytime i do them my tris hurt for a week. Right now they feel ssooooooo fucking sore and I worked them on monday. Is this a good thing or is this excercise messing up my tris. I know it sounds stupid for me askin and i know soreness means growth and stronger tris but its everytime i do these no other tri excercise. Also on both Dynamic and ME day for bench should i be hitting the tris as hard as I can or should I go somewhat light one day and hard the other???? I've always wanted to clear this up but wasn't sure.

One more thing i've read around on the boards of you guys taking a 15-30 second rest in between sets say for DB elbow out I normally take 1 min or 2 if i feel like taking that much is this messing me up and i should do it with 15-30 sec rest or what????

 

[I'D RATHER BE DEADLIFTING]

Not sure about the first question, I'm curious myself.


I think they use the short rests on the lying db extensions. Today I have DE bench and I plan on using lying db extensions after speed bench. I will do all my sets with approx. 15 secs rest

 

[Cubanito17]

Thanks IRBD I guess i'll see how i like working with short rest periods.

 

[bigokie]

Rest

I work the tris hard every day. I also do the pressdowns with bands 3 times a week outside of workouts. I'm not sure on the Cali presses, is it in the tri or is it more towards the elbow or shoulder. If its towards one of the insertions it COULD be pulling on the attachments and messing with the tendons. Not real sure.

I like to take about a minutes rest. I've never seen any use going 15 seconds.

 

[brianmincher]

The reason for 15 second rests is that such a short rest period causes a lot of lactic acid to build up in the muscles. The lactic acid buildup will cause you to get tougher because you have to work through the pain, and it will cause you to get stronger, because as the lactic acid shuts down your muscle fibers, you will have to recruit more muscle fibers to lift the weight. As you know the more fibers you recruit the better.

If you rest long enough, you will only be working the fibers on the last set that you worked on the first set. Lactic acidosis, and muscle fiber recruitment are the real reasons for the 15 second rest periods. Another side benefit, is that your arms will blow up and get a lot bigger from this type of training.

B

 

[bigokie]

Brian

Do you use the 15 second rest on all tricep exercises? How often do you do this? Does it seem to help you get stronger quicker than regular rests?

Thanks

 

[Cubanito17]

hey "brain"(lol) what's your advice for me doing cali presses. I understand now about the lactic acid I never thought about that but then again my lil bro is more of the scientist in the lifting he knows more than me about all this stuff and he's 15.

 

[GRIMMER]

Like bigokie siad if its messin with an insertion than its not good but if its strictly tri soreness then don't worry. I did the db extensions with te 15 seconds rest for a long time , three months once a week and another tri workout on the other chest day also using some kind of db movement. this was way to much for my elbows and it messed them up increadibly. I have said it before and i'll say it again to many extensions will mess your elbows up if yu don't ratate them out of the program every 3 weeks or so. there is no shame in doing close grip bench or heavy pushdowns for a change.
my .02

 

[Cubanito17]

OK thanks well it's only in the tris and the bad thing is they're sooo sore today and I have to hit them again tomm ME day. OH great I'm hitting them hard tomm with floor presses.

 

[GRIMMER]

One da should be more of a light day, you know. reps around 10 for like 5 sets. the other day dhould be heavy like sets of 6. if they are real sore tommoroow than don't go as heavy on your tri work but floor press is fine.

 

[Cubanito17]

OK Thanks i actually changed my mind today I'll be doing in about an hour incline close-grip I know that incline helps my pause go up b/c it always has and I havn't done these in 10 weeks so I'll be doing them to get ready for ST PETE. I hope I break my 10 weeks ago max.

 

[brianmincher]

Bigokie,

I use the 15 second rest period on dumbell work only. The rest period for JM presses, 5 board presses, skullcrushers, etc, is more like 45 seconds to one minute. I do the dumbell work on max effort day, and bar work on dynamic effort day.

Cubanito,

I don't know that I would do the cali presses, especially if they are causing pain around the elbow. The way you describe them it sounds to me like you are doing a negative skullcrusher, then pulling the weight down to your upper chest and pressing it up. If I am accurate on what I think you are doing, then I would suggest switching to JM presses, alternated with skull (chin) crushers. Negatives really are only good for making you sore. I think your arms are sore because you are overloading them on the descent (down stroke) with more than they can currently handle. Essentially the same as doing a negative. Once again, don't do negatives.

Good luck and hope this helps,

B

 

[Cubanito17]

See I wanted to try JM presses but I really don't understand them I've read the articles on them but they make no sense to me. i know negatives are good every once in a while but not like i've been doing them every 3 weeks so I'll stop these and occasionally throw them in maybe every 10 weeks or so. I like them they're cool. But explain JM presses to me BRAIN. I love that I know it's only Jay that can call you that but it sounds cool.

 

[brianmincher]

that is funny,

Jay can call me that, and I guess anyone that wants to can as well. Of course Jay can pretty much do whatever the Hell he wants to do, but I digress.

I do the JM Press by gripping 2 inches from the smooth on the olympic bar, and do basically a close grip bench, except that the bar is brought down to the upper chest rather than the lower chest, and you stop the bar in midair about 5 inches off your upper chest, and press it back up, using your triceps.

This is my favorite barbell tricep movement. I have had some pretty good success with it. I would suggest doing it after dymanic bench, starting with sets of 5, and dropping down to sets of 3 when the weights get heavy, like for the last set or two. I make pretty big jumps when I do these, like 185 for 5, 225, for 5, 275 for 5, 315 for 3.

Hope this helps, and if you are still confused holler at me and I will try and clear it up for you.

B

 

[GRIMMER]

every one has there own way of doing JM presses and most are about the same although some bring the bar down further than others. Here is what Dave Tate showed me how to do at the seminar. Take a close grip on the bar. Now , pretend like there is a plumb line hanging in a straught line from the bar to your neck( basically a straight line to your neck). Bring the bar down along this line until about 4-6 inches abouve yur neck. at this point bring te bar about a half inch towards the top of your head and press back up. By bringing it a little closer to the top of your head yu realy get an incredidble stretch in the tri. The line straight down and straight back are perpendicular to each other. I don't know try it.

 

[Cubanito17]

hey this sounds more of a lockout movement from what i'm hearing. I guess i'll try them on monday see how they go for me. By the way on my incline close-grip max i went from 165 10 weeks ago to 185 today I failed at 190 I think this is a good sign b/c when i got 245 pause i had done 165 the week before so I might be able to pause 260 that's what I'm going for.