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In the pursuit of flawless horseshoes, the name of the game
is building freaky mass. Everything I do in the gym is geared
toward getting bigger and better in every possible way. I’m
not into wasting time with a lot of the methods for packing
on mass that other bodybuilders swear by. My mission is to
go balls-out with as much weight as I can handle with perfect
form and absolute control.
Let’s use triceps as a case study in my “Brave
New World” of building mass. I’ll work triceps
once a week, on the same day as biceps. I like to hit triceps
when I’m fresh (before biceps), as this allows me to
lift with heavier weights and with stricter technique.
My plan of attack is quite simple: I go as hard and heavy
as I can (but under control) until failure on each exercise.
I don’t care if it takes me three or 33 reps to completely
fatigue the muscle; my main concern is kill, kill, kill until
the job is complete.
Now, I know this sounds somewhat psychotic, but let me reassure
you: It’s a controlled form of psychosis, without the
negative connotations usually associated with bizarre behavior.
Hard work and maxing out are not the least bit bizarre.
TRICEPS UNDER ATTACK
Beginners and intermediates should not run for cover when
I explain my training strategy. Although this is an advanced
approach to promoting growth, there’s no reason why
less experienced bodybuilders can’t make the necessary
adaptations. The goal is to train in the heavy range of your
strength curve. Beginners should select the heaviest weight
that will enable them to precisely execute each movement for
eight to 10 reps. Intermediates will be able to go even heavier;
feel free to lower the reps as you increase the weight. If
you can only squeeze out three or four reps, so be it. Forget
about letting your ego decide how much weight to lift; the
decision must be based solely on the strength of your triceps.
The goal is to prod your muscles to grow, not to screw up
your joints, tendons and ligaments.
I rotate six basic triceps exercises in several ways. I might
do all six movements for one to three sets of six to 20 reps.
Or perhaps I’ll vary the combination of exercises over
three consecutive workouts, using three exercises per session
(see chart).
Try
varying these three triceps routines over three consecutive
workouts |
| EXERCISE |
SETS |
REPS |
|
| Rope pressdowns |
1-3 |
6-20 |
|
| Lying triceps extensions |
1-3 |
6-20 |
|
| One-arm standing dumbbell extensions |
1-3 |
6-20 |
|
| |
|
|
|
| EXERCISE |
SETS |
REPS |
|
| One-arm reverse-grip pressdowns |
1-3 |
6-20 |
|
| One-arm seated dumbbell extensions |
1-3 |
6-20 |
|
| Dumbbell kickbacks |
1-3 |
6-20 |
|
| |
|
|
|
| EXERCISE |
SETS |
REPS |
|
| Pressdowns with an angled bar |
1-3 |
6-20 |
|
| Lying triceps extensions |
1-3 |
6-20 |
|
| Rope pressdowns |
1-3 |
6-20 |
|
| |
|
|
|
| Note: Your
numbers will reflect how many reps you can pump out with
strict form at your maximum weight. |
I know that one to three sets of six to 20 reps is a wide
range of options, but I rely on my instincts to decide what
I’ll do that day. If you make up your mind in advance
to do three sets of a movement, subconsciously you’ll
tend to pace yourself on the first set. I go all-out for as
long as possible before advancing to the next exercise.
RANDOM EXERCISE NOTES
Every exercise I do is geared toward building mass. I’m
constantly messing around with the sequence to keep the muscles
guessing. But my preference is to begin with a wake-up-call-type
movement, something that will warm up the muscles while still
allowing me to handle heavy weights. Pressdown movements are
ideal for this purpose.
Three of my favorite openers are pressdowns with an angled
bar, pressdowns with a rope and onearm reverse-grip pressdowns.
• Pressdowns with an angled
bar
For this movement, I begin with my wrists straight and
the bar at pee level. I’ll press down on the bar,
straightening but not locking out my arms, while keeping
my elbows close to my sides. Don’t snap at the bottom;
hold for the squeeze and return to the top. I’ll
do one warm-up set before trying to go as heavy as possible
with strict form for one or two more sets. In the old
days, I used to cheat, but I now put the emphasis on remaining
strict (no matter how heavy the weight).
•
Rope pressdowns
Beginners and intermediates can use this as a finishing
movement to obliterate the triceps. My preference is to
treat it as an eye-opener. Begin with the rope handle
at chin level and press it down to your upper thighs,
holding for an isotension squeeze at the bottom. Your
elbows should be locked close to your sides, and your
wrists should stay as straight as possible throughout
the motion. |
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• One-arm reverse-grip cable press-downs
This is another finishing movement that can double as a warm-up.
The focus is to isolate the muscle while still lifting with
heavy weights. If I’m working my left triceps, I’ll
place my left knee on a bench for support, then move from
the bent-elbow to straight-arm position in a smooth, fluid
motion.
BREAD AND BUTTER
The bread and butter of mass building comes in two distinct
packages: lying triceps extensions with an EZ-curl bar and
one-arm dumbbell extensions, either seated or standing. These
movements tend to emphasize the long head of the triceps;
though I don’t spend all my time dwelling on which head
of the muscle is bearing the brunt of the resistance. The
mind-muscle connection dictates that you focus on the muscle
you’re working, but shifting your attention to one head
or another is counterproductive to working the overall muscle
to its fullest.
• Lying triceps extensions with an EZ-curl bar
I grasp a cambered (EZ-curl) bar with a narrow grip. After
extending my arms perpendicular to my torso, I’ll bend
my elbows slowly as I lower the bar in an arc to my forehead.
Make sure that your upper arms stay perpendicular to your
torso throughout the movement. I’ll begin with a warm-up
set using a 45-pound plate on each side of the bar. Then I’ll
throw on a couple more 45s. Making sure I’m controlling
the motion and isolating the muscle, I’ll lift until
failure. My partner and I will take turns helping each other
squeeze out a few forced reps (between two and 10) to push
our strength to the limit.
• One-arm dumbbell extensions
The question always remains: Do we crank these out seated
or standing, and why? I’ll do them seated on a bench
if I’m striving more for isolation; I’ll do
them standing if I want to cheat a little and go heavier,
since I can throw my back and shoulders into the movement.
Whether seated or standing, the movement mirrors the primary
function of the triceps: to straighten the arm.
CLOSING ARGUMENTS
The dumbbell kickback is an advanced exercise for bodybuilders
who already have a solid foundation of mass and strength.
Kickbacks are sort of a postscript to an intense triceps
workout. Let’s say my partner has kicked my butt,
but as I prepare to train biceps, I feel something is
missing (my triceps aren’t completely fried). We’ll
go back and do one or two |
|
| sets of kickbacks, always extending the
arm as far as the range of motion will allow. My objective
is to use a full range of motion on all of my exercises,
unless I’m too tired to squeeze out the rep with
precise form. When that happens, I know I’m done
for the day and that it’s time to move on to the
next bodypart. |
This training game is an ongoing adventure, a quest in pursuit
of perfection. My partner and I view ourselves as artists.
We like to draw and paint, and we’re building our physiques
to emulate superheroes.
Related Articles
Building Massive Triceps
Killer Tricep Routine
Lying Triceps Extensions
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