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When training triceps, many bodybuilders forget one of the
most important considerations for this muscle group: namely,
all three heads must be worked.
My favorite approach is to use a different exercise for each
head, hitting it with lots of weight, few sets and high intensity.
This allows me to train my triceps twice a week following
chest and shoulders. Keep in mind that my triceps have already
been warmed up during those two previous sessions. A common
mistake among bodybuilders is to spend an inordinate amount
of time on triceps; in addition, they do not work all three
heads adequately. I feel that anything more than 15 to 20
sets is overtraining.
To specifically hit each head, I use movements from three
different positions:
(a) with the humerus or upper arm perpendicular
to the torso (lying triceps extensions); (b)
with the humerus extended above and aligned with the torso,
(overhead triceps extensions); and (c) with
the humerus pointed straight downward along the body (triceps
pushdowns).
Pushdowns work the outer, knobby head, and the other two work
the belly of the long head and the underlying third head.
With all three, I use very heavy weight. After my triceps
are warmed up, I do only two or three sets per exercise, with
a repetition range of 8-10, with one or two forced reps.
Simple and straightforward. I won’t say painless, but
it’s the best method for maximizing triceps mass and
separation in the shortest time.
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