Tricep Training: WSBers. . .need some ideas.

[louden_swain]

Hello guys and gals,

What type of exercises do you include in your tricep training? How do you rotate them and what types of sets and reps do you use? What type of volume and etc.?

 

[bignate73]

high rep band work sometimes periodically through the week. 20-25 reps for GPP/endurance.

lying tricep ext with dbells on floor 3-4 sets of 10 (usually on an off day also)

elbows out tricep ext 4x8 usually on a DE day

the occasional pressdown sometimes.

usually i'll do sets of 8 if i didnt do any taxing tricep work ie ME day. sets of 10 on ME days. i throw tricep work in as needed, since sometimes i do tricep overhead extensions with the sled too.

ive been doing it very instinctively lately.

 

[louden_swain]

What about building size in the triceps??

For some people, size = gains in strength, plus extra meat and fat around an elbow joint provides better stability.

 

[JOKER47]

In a nut-shell:
DE day - Light weight/High rep (8-12)/Short rest time (30 secs)
Tate presses, DB extensions, maybe pulldowns for burnout

ME Day - High weight/Low rep (3-5)/Moderate rest time
CG press, 3/4 board press, JM Press

Occasionally, some heavy singles. But lately, I have been seeing better progress in strength and even size by not going below 3-5 reps on tricep specific moves. Only compounds see the heavy singles.

The combination of the lighter work on DE days and the heavier work on ME days I believe has been a factor in gaining some size.


.02,
Joker

 

[bignate73]

im getting tons of tricep work on ME day with board presses. these other exercises are above and beyond.

 

[louden_swain]

See the thing is that I don't follow WSB, but I do believe in its purpose.

I generally pick 3 or 4 different movements, then I rotate them each workout. My favorites are:

1. Lying Tricep Extensions
2. Close Grip Bench Presses
3. Wide Grip Lockouts
4. Cable Press-Downs

I only use 1 exercise for each training session. . .does this sound reasonable to you guys?

 

[JOKER47]

See the thing is that I don't follow WSB, but I do believe in its purpose.

I generally pick 3 or 4 different movements, then I rotate them each workout. My favorites are:

1. Lying Tricep Extensions
2. Close Grip Bench Presses
3. Wide Grip Lockouts
4. Cable Press-Downs

I only use 1 exercise for each training session. . .does this sound reasonable to you guys?

Are you working tri's once a week, or more than once a week?

If it's twice, I would suggest going light/high reps one workoout, and heavy the next.

If it's once, maybe try a heavy set than a light burnout set?

Just a thought,
Joker

 

[louden_swain]

Joker,

I typically train triceps every 3-4 days. I do include cycling. . . (heavy and light training). . this seems to work well.

I have never used more than 12 reps. . .to me this is cardio.

 

[Mike_Rojas]

Try close grip rack lockouts sometime... You can use a really heavy weight - something near your bench max, and really hammer those triceps.

 

[JOKER47]

Joker,

I typically train triceps every 3-4 days. I do include cycling. . . (heavy and light training). . this seems to work well.

I have never used more than 12 reps. . .to me this is cardio.

I guess then, I would use heavy compunds when you are cycleing in heavy work (CG Press, Rack lockouts, Board presses), and when you cycle in your lighter work, I would go for the Tate Presses, DB Extensions, Skull-crushers.

Sounds like we already agree on rep count. I would never go above 8-10 on light days, and generally not below 3-5 on heavy days. Maybe the occasional heavy compound single, but that would be it.

Just my .02,
Joker

 

[fat tire]

I read in a men's health article a few months back that by going from light weight lifting days to heavy lift days can cause a loss in strength. Are you only doing the light/heavy variations with tricep exercises?

 

[thebrute]

Hello guys and gals,

What type of exercises do you include in your tricep training? How do you rotate them and what types of sets and reps do you use? What type of volume and etc.?

the bulk of my tricep exercises are on ME days. i do close-grip pin presses, lockouts, pushdowns or seated pushdowns, board presses, and more. i do dumbbell movements like db extensions or tate presses and barbell movements like jm presses. my volume is usually high and my reps start out like 8-10 and then down to 3 reps. volume is about 15-20 sets(the curse of metal militia...gotta love it!!). i hope this helps. tb

 

[JOKER47]

I read in a men's health article a few months back that by going from light weight lifting days to heavy lift days can cause a loss in strength. Are you only doing the light/heavy variations with tricep exercises?

Maybe they mean if you over-train, you can experience strength loss. But then, I wouldn't put much merit in Mens Health anyway.

For me, the lighter days are targeted more at speed and hypertrophy, and the heavy days towards strength. Build bigger muscles one day, then train those same muscles to lift heavier weights on another day. (That's my take on it, anyway.)


Joker

 

[gymtime]

Close-grips or weighted dips at 5x5. I follow it up with 2 sets of isolation. That's it.