tri's falling behind

Glen Whitestone

New member

• Jan 31, 2006

• #1

I noticed my tri's are not seeing the results the rest of my workouts have brought out. They have gotten stronger, just not larger. Anyone have a good tri workout they could share. Keep in mind, I do not like to start with skull crushers, I have sensative elbows and need to be very well warmed up. Right now I start with triangle push downs-I knock out about 3 warmup sets of 20 them do 10 and 8. Next I will go to single arm overhead raises, finally close grip, decline bench presses. The workout just does not give me any burn, soreness or pump.

 

S

Southern Comfor

Banana

• Jan 31, 2006

• #2

finally close grip, decline bench presses<<<<<<<< this might be why... try doing isolation Tricep exercises for a little while. i.e.: rope pull-downs, kickbacks (dumbell and cable), DIPS!!!!!!!!!!!!!!!!!!!!! Skull Crushers w/rope attachment on bottom pulley with a slight incline in the bench, easy on your elbows!

My triceps and calves are better than any other part on my body. Some people are just like that.

Also, do you work out Tricpes on their own day, or Bis and Tris.... Chest and Tris?

 

Glen Whitestone

New member

• Jan 31, 2006

• #3

I do bi's and tri's along with forearms and abs in one day. I will switch it up but usually start with tri's now. I usually alternate every week starting between bi's or tri's.

 

kdog

New member

• Jan 31, 2006

• #4

SC's on the right track. Dips BURN!! Especially with a plate or 2 around you waist. I like the db kickbacks too. I rotate my wrist so at the end of the motions (during contraction) my palm is facing upword. The sting!! Oh the sting!!!!!!!

 

brew

New member

• Jan 31, 2006

• #5

I know you said no skulls but I;m gonna say it anyway. Incline skulls BLEW my inner tris up, went from lag to one of the better in about a 1 or so. Don't lock out to save teh elbows, I have the same problem but I found if I stop with an inch or 2 of locking out at the top my elbows weren't bright fucking red and sore 1hr later.

 

PJT

New member

• Jan 31, 2006

• #6

I agree with SC, definitely throw some Dips in there. I also love the Incline Skullz like Brew said. These tend to have less stress on your elbows than regular or Decline Skullz. What if you did a few more warm up sets before getting to your heavy sets?

I could be way off base w/ this one, but it's just a thought. Did you ever think you may be over-training your Tri's? Depending on how you split your week, if you are doing Chest, Shoulders, and Tri's all on different days it could be a bit much. You get a good Tri workout during chest as it is and when doing Shoulder "pressing" movements your tris work in there as well (obviously). Working them 3 times a week doesn't allow much time to recover. This could be the reason for the good strength gains and the lack of size(no disrespect - your huge).

 

A

angelblue

New member

• Jan 31, 2006

• #7

Don't know if this link will help, but give it a glance!!!! http://www.bodybuilding.com/fun/triceps.htm

 

Glen Whitestone

New member

• Feb 1, 2006

• #8

Nice, I like these little weblinks you keep peppering us with Angel. Where do you find all these? I will check it out. One thing PJT said that I should have realized is that I do work chest, and tris on separate days. I sometimes throw shoulders in with chest and sometimes work chest and back, then shoulders on a separate day and then bis and tris with abs and forearms.

 

A

angelblue

New member

• Feb 1, 2006

• #9

leased: I try.

Just remember when working on your arms that you will tire them out so work on a completly different body part the next day...like bis tris, forearms on one day...better do legs the next or Abs, but not shoulders or chest, b/c you're using arms...get too tired and your muscle won't grow as well...

You probably already knew that, but just in case I wanted to remind everyone.

 

franconian

New member

• Feb 1, 2006

• #10

I'd say don't train em' for a while.Give them a rest. I tend to do alot of heavy dumbells for chest and shoulders and usually take it ez on the tri's and have had great results.

 

M

mikeswift

New member

• Feb 1, 2006

• #11

Yeah I'd listen to Franco on this one, give them a break for a week or even 2 and then hit them from a fresh perspective and I bet you'll respond really well

 

modizzle

New member

• Feb 1, 2006

• #12

very true...tri's do get alot of work with chest and shoulders and many other upper body workouts...Get them a rest definitely....

 

jth250

New member

• Feb 5, 2006

• #13

i think you should do closegrip first, or second behind weighted dips rather than last.
i ussually start with close grip but i do it on the smith machine so i can really isolate the movment, works alot better than free. then ill do weighted dips. i stay away from nose breajkers also because of elbow pain. and then ill finish up with push downs and reverse push downs.
i think you could get more size doing all the major building exercizes first

 

B

bignorm

Banana

• Feb 6, 2006

• #14

Hey bro,

I can post up some pics but believe me when I say even though my arms are fairly big, my tri's were so far behind my bi's for so long it was ridiculous. here is what I did to get them up to speed.

I started doing them 2x per week every other week and I focussed strictly on close grip benches and heavy (I mean really heavy) weighted dips. I would do one all out set at my max weight and then drop the weight by 25% and do a second. Those 4 sets 1x one week and 2x the next really let me hit my tri's hard and then let them rest. They are not my best bodyparts but they have certainly caught up quite a bit.