Tricep tribulations
Parrillo Performance we absolutely insist that bodybuilders training under our
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supervision utilize a balanced training routine. Beginning bodybuilders, those who have developed their own training routines, typically favor certain body parts at the expense of others. Guess what single body part always seems to garner a disproportionate share of training attention? Biceps! Beginning bodybuilders are usually swept away with the idea of developing big guns and allot far too much time to building outsized arms. Closer examination reveals they devote too much time specifically to bicep training.
Triceps, it seems, are as neglected as the other body parts. It should come as no great shock that the vast majority of burgeoning bodybuilders spend way too much time attacking the ‘beach’ muscles: biceps, pectorals, shoulders and abs. It is quite common for the beginner or intermediate level bodybuilder to blast biceps three or four times a week, spending hours each week sculpting biceps with a never-ending array of curls of every type and description. They usually end up doing a few sets of tricep pushdowns, almost as an afterthought, and call it a day. The first thing I do for the serious individual seeking my advice on training is to put their training regimen into balance.
Typically I reduce bicep training time and increase the amount of tricep training. Triceps account for 60% of overall arm mass and most young trainees are totally ignorant about how to train them. It’s ironic that when these bi-obsessed bodybuilders actually back off bicep training a bit and institute more tricep training, their arms explode with growth. The triceps consist of three individual muscles and the idea is to include enough training variety to ensure that all three heads are hit individually and as a unit. Triceps are tremendously strong muscles and in order to shock them into growth it’s important to attack them with basic barbell and dumbbell movements using heavy poundage. To round out the optimal tricep program, finish up with isolation exercises that use lighter poundage, more precision and higher reps.
For maximum muscular development, triceps need be exposed to a wide variety of attack angles. It is also important to place tricep training in its proper context within the overall training game plan since triceps are used extensively in chest and shoulder training. If you misplace tricep training and hit them on the wrong day or in the wrong sequence, tricep training can destroy pressing power needed for pecs and shoulders. How best to train triceps? Generally speaking, the ideal placement for tricep training is immediately after chest training. These two body parts flow together smoothly; the triceps are already warm from benching and incline pressing and by placing them on the same day as chest we give both triceps and pecs maximum recuperation time between sessions. About the worst thing you can do is to train triceps immediately before chest or shoulders. Your pressing power needed for benching or overhead pressing would be destroyed. Another mistake is to train triceps one day and train chest or shoulders the very next day.
The best approach is to couple chest and triceps then rest both completely until shoulder day, optimally done a few days later. Sample Training Split Here’s how to lay out a tricep program without compromising pec and shoulder power… Day 1 chest and triceps Day 2 back and biceps Day 3 legs and shoulders Day 4 rest Day 5 repeat cycle This particular approach has a nice symmetry about it: chest, triceps and shoulders are hit and hit hard then allowed maximum recuperation. Once you’ve devised a sensible training split, the next step is to figure out which exercises to use. First off, hit the triceps with heavy movements that use big poundage and follow with isolation exercises that use lighter weight and require greater precision. The tricep contains three heads and if you continually confine yourself to a single tricep exercise (as most beginner and intermediate trainees do: invariably cable pushdowns) chances are you’ll end up with unequal, one-dimensional tricep head development.
Start with the exercises that allow you to handle maximum poundage and then segue into the lighter, more precise movements. In tricep training, rep and exercise variety is important. Here is one way you might lay out a typical twoday tricep training routine: After chest training, Day 1 lying tricep press, seated overhead dumbbell tricep press, pushdowns After chest training, Day 2 close grip bench press, dips, tricep pushdown with rope handle I would suggest you use three or four sets for each exercise and feel free to use forced reps on the final sets. Technique is critical. On pressing exercises like narrow grip bench press, be sure and lock the elbows out completely at the top. Often I see bodybuilders bounce the bar off their chest, throw the weight up to a point 3-4 inches shy of lockout and drop the weight back down for another bounced rep. The last 3-4 inches of a narrow grip bench press are where the triceps receive maximum stimulation. A hard, full, complete and deliberate lockout is critical on every single tricep exercise! Use of the EZ curl bar eliminates wrist pain, a common complaint in narrow grip bench presses. Close grip flat bench presses are the tricep exercise in which you are able to handle the most poundage.
On the various types of tricep extensions, regardless if these are done standing, seated or lying on a flat or decline bench, in order to work the outer heads of the triceps, remember to keep the upper arm frozen in place; only the forearms move. Immobilize the elbows and lower the weight in a slow and precise arc. Do not allow the elbows to flair outward as you raise the bar or the dumbbells. Flaring the elbows makes the press easier and for maximum fiber stimulation and isolation we don’t want to make tricep extensions easier we want to make them harder! Dips are one of the most overlooked and misunderstood tricep exercises. Technique is again critical. Full and complete lockout is a must! Too often the bodybuilder cuts the dip rep stroke short, finishing shy of complete lockout and this incorrect technique makes dips a poor tricep stimulator. On the other hand, by powering through on the last few inches and achieving and holding lockout, dips become an amazingly effective tricep exercise. Once you are able to do 10-15 reps using body weight, kick dips up to the next level by hanging poundage around you waist.
Tricep kickbacks can be an effective isolation exercise if done precisely. Great care must be taken to maintain proper position. Do not go poundage crazy on kickbacks; too much weight makes it virtually impossible to effectively target the tris. Cables are wonderful for blasting the triceps. Pushdowns are no doubt the number one tricep exercise in terms of popularity but great care must be taken to eliminate body heave at the beginning of the pushdown rep. More weight can be used by heaving to commence the rep but this defeats the purpose and turns this premier isolation exercise into a sloppy waste of time and effort. Cables allow you to attack triceps from a variety of angles.
How about using the overhead cable for hiangle tricep extensions while using
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the rope handles? Try one arm cable pushdowns and flip the hands over and do reverse grip cable tricep pushdowns for even more variety. Don’t forget low angle cable extensions in which you pin your upper arms on a flat bench and push the rope handles forward. Use you imagination. Let’s give triceps their due: train them hard and heavy but don’t forget to also include light and precise isolation movements. Place triceps in their proper position within the training regimen and within a month you’ll see visible results. If you want big arms then get serious about blasting the muscle that make up the bulk of the arm. The best arms are balanced arms and if you are currently spending an inordinate amount of time blasting biceps, try cutting back and giving the backs of your arms as much attention as you give the front. If you want to add a full inch to your arms in a month’s time, tricep specialization is the answer.
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