Lagging bodyparts

[Reinheart]

Hello people. There is a slight chance i'll start my cycle earlier (in a couple weeks maybe) and i was wondering how should i treat my triceps. The only head that grows very easily is the medial. The other two give me the hell of a hard time to stimulate them. I'll be working tri's with bi's and forearms on friday, as i am going to follow a 5 times a week regimen. What i need is overall development but i want to focus more on the lacking heads. I have my training regimen ready and it's based on two routines (alternative) each one with different exercises. I've found that this works good for me as well as pyramiding sets and drop sets. Any help would be highly appreciated.

Monday: Chest, Abs
Tuesday: Legs
Wednesday: Shoulders, Traps, Abs
Thursday: Back
Friday: Arms, Forearms, Abs
Saturday: Rest
Sunday: Rest

I don't have any problem training my biceps the day after i train back. I've tried it and it actually works pretty good for me.

[dennis]

Describe your tri's work out.
I work my tris on chest day immediatly after i am done with benching.
You might try on chest day after the chest work out is through doing 3 sets of braincrushers and 3 sets of heavy cable push downs,Then work the tris again on your arm day.To target the different heads of the tris you have to use various grips ,various ways of holding the elbows and different exercises.

[Reinheart]

That sounds good but i would rather prefer do the heavy compound work on a non chest day.

Week 1: Rope pull downs, Incline or Decline French presses and weighted bench dips.
Week 2: Behind the back rope extensions, close grip bench presses and kick-backs.

I do 4 sets of 10-12 reps with very strict form and a lot of weight. I perform bench dips with an extra 160 pounds on me. It's kinda hard on my wrists though. =(

[Bosnian_Brawler]

Originally Posted by Reinheart

That sounds good but i would rather prefer do the heavy compound work on a non chest day.

Week 1: Rope pull downs, Incline or Decline French presses and weighted bench dips.
Week 2: Behind the back rope extensions, close grip bench presses and kick-backs.

I do 4 sets of 10-12 reps with very strict form and a lot of weight. I perform bench dips with an extra 160 pounds on me. It's kinda hard on my wrists though. =(

I still think that you do too many reps....If you can do 10-12 reps, that is not that much weight....I would increase your weight more, so that you do only 4-6 reps.....and try to do those exercises that will not hurt your ankles and elbows that much....After 3 weeks or so, do one week with high reps....It works for me....

[role model]

Originally Posted by Reinheart

That sounds good but i would rather prefer do the heavy compound work on a non chest day.

Week 1: Rope pull downs, Incline or Decline French presses and weighted bench dips.
Week 2: Behind the back rope extensions, close grip bench presses and kick-backs.

I do 4 sets of 10-12 reps with very strict form and a lot of weight. I perform bench dips with an extra 160 pounds on me. It's kinda hard on my wrists though. =(

Now you got me confused, you said " i would rather prefer do the heavy compound work on a non chest day." Tri's are not heavy compound work.

My opinion is to forget the rope when doing tris and for sure the kickbacks, can't get any leverage at all on them. Also, Incline or Decline French presses??? You mean close grip bench?? Reps 6-10, if you can do more than 10 add weight. Pick 3 per workout and no more than 10 sets total all exercises.

1] Tricep Pushdowns
2] Skull crushers or called Lying Triceps Extensions with an EZ curl bar
3] One-Arm overhead Tricep Extension or called one arm DB French Press
4] Weighted Dips
5] One-Arm, Rev grip cable Tricep Extensions (a must for horseshoe tris) as a finisher.

[Reinheart]

Originally Posted by role model

Now you got me confused, you said " i would rather prefer do the heavy compound work on a non chest day." Tri's are not heavy compound work.

My opinion is to forget the rope when doing tris and for sure the kickbacks, can't get any leverage at all on them. Also, Incline or Decline French presses??? You mean close grip bench?? Reps 6-10, if you can do more than 10 add weight. Pick 3 per workout and no more than 10 sets total all exercises.

1] Tricep Pushdowns
2] Skull crushers or called Lying Triceps Extensions with an EZ curl bar
3] One-Arm overhead Tricep Extension or called one arm DB French Press
4] Weighted Dips
5] One-Arm, Rev grip cable Tricep Extensions (a must for horseshoe tris) as a finisher.

I meant exercises like scull crushers (French presses), close grip bench presses and dips should not be performed after training chest because i can't get the most out of them. I've found that rope push downs are an excellent builder for me. Also, higher repetitions work way better for me when it comes to certain bodyparts and tri's are on of them.

[dennis]

Originally Posted by Reinheart

I meant exercises like scull crushers (French presses), close grip bench presses and dips should not be performed after training chest because i can't get the most out of them. I've found that rope push downs are an excellent builder for me. Also, higher repetitions work way better for me when it comes to certain bodyparts and tri's are on of them.

Rein..you have recieved some good info above..put it in polace starting monday..just try a few of these suggestions for 2 weeks and see what happens.Also just to humor me..on your very next chest day..when the work out is 100 % finished go over to cable and do 3 sets of tri push downs,reps 12,10,8 heavy as possible

[role model]

Originally Posted by Reinheart

I meant exercises like scull crushers (French presses), close grip bench presses and dips should not be performed after training chest because i can't get the most out of them. I've found that rope push downs are an excellent builder for me. Also, higher repetitions work way better for me when it comes to certain bodyparts and tri's are on of them.

Ok then, if you know what you want to do, why are you asking?

P.S. Just cuz your tri's are somewhat pre exhausted after benching doesn't mean your not getting the most out of them. Unless its an ego thing to show everyone else how much your doing.

Also whoever told you close grip bench presses and dips should not be performed after training chest is wrong.

[Bosnian_Brawler]

Everybody is different, but low, heavy reps helped me build more massive muscle.....

[dennis]

Originally Posted by role model

Ok then, if you know what you want to do, why are you asking?

P.S. Just cuz your tri's are somewhat pre exhausted after benching doesn't mean your not getting the most out of them. Unless its an ego thing to show everyone else how much your doing.

Also whoever told you close grip bench presses and dips should not be performed after training chest is wrong.

My heavy chest day routine i am doing now looks like this :
Flat bench 10,8,6,4,2,4,6,8,10 chest is exausted at this point..I use a spotter.
pair tris exercice : brain crushers/tri push downs with cable and v handle 12,10,8,6
weighted dips leaning forward to incorporate chest/ tris reverse grip single cable pull downs
rope cable work either over head or pushed down stripping technique
At this point my chest and tris are done.

[role model]

Originally Posted by dennis

My heavy chest day routine i am doing now looks like this :
Flat bench 10,8,6,4,2,4,6,8,10 chest is exausted at this point..I use a spotter.
pair tris exercice : brain crushers/tri push downs with cable and v handle 12,10,8,6
weighted dips leaning forward to incorporate chest/ tris reverse grip single cable pull downs
rope cable work either over head or pushed down stripping technique
At this point my chest and tris are done.

My Tri's I either incorporate on Chest or Shoulder day. I do most of the time;

1] skull crushers - 3sets
2] tricep extensions - 3 sets
3] One-Arm overhead DB French Presses - 2 sets
4] One-Arm, Rev grip cable tricep extensions - 2 sets

[Reinheart]

I see. It's definitely not an ego thing as you said. It's just that i can work my tri's much, much better this way.

[dennis]

Originally Posted by role model

My Tri's I either incorporate on Chest or Shoulder day. I do most of the time;

1] skull crushers - 3sets
2] tricep extensions - 3 sets
3] One-Arm overhead DB French Presses - 2 sets
4] One-Arm, Rev grip cable tricep extensions - 2 sets

I love your number 4..great finishing exercise !
Rein..I am still scratching my head at your last post..I have no idea what you are trying to say here?
If you are saying you can work your tri's much better your way then why in the heck would you ask for advice?

[role model]

Originally Posted by dennis

I love your number 4..great finishing exercise !
Rein..I am still scratching my head at your last post..I have no idea what you are trying to say here?
If you are saying you can work your tri's much better your way then why in the heck would you ask for advice?

LOL, thats what I got out of it also; I counted 4 different sets of sound advice and 4 replys why his way is better; yet its a lagging body part. Oh well

[dennis]

Originally Posted by Reinheart

Hello people. There is a slight chance i'll start my cycle earlier (in a couple weeks maybe) and i was wondering how should i treat my triceps. The only head that grows very easily is the medial. The other two give me the hell of a hard time to stimulate them. I'll be working tri's with bi's and forearms on friday, as i am going to follow a 5 times a week regimen. What i need is overall development but i want to focus more on the lacking heads. I have my training regimen ready and it's based on two routines (alternative) each one with different exercises. I've found that this works good for me as well as pyramiding sets and drop sets. Any help would be highly appreciated.

Monday: Chest, Abs
Tuesday: Legs
Wednesday: Shoulders, Traps, Abs
Thursday: Back
Friday: Arms, Forearms, Abs
Saturday: Rest
Sunday: Rest

I don't have any problem training my biceps the day after i train back. I've tried it and it actually works pretty good for me.

One thing I have noticed about working bis and tris on the same days is i get 1 hell of a pump but not much growth.This why I work chest and tris together and back and bi's together.Rein made a comment about the tris being partially exuasted on chest day..THEY ARE..that is why I go ahead and finish them off on chest day !