My Training Regime: Tricep Day
Hello Again! I see you came back for more, GREAT!…
Well, as you’ve all seen if you’ve been reading my recent training blogs, I MAKE NO EXCUSES. I’LL DO WHATEVER IT TAKES TO GET IT DONE!!
In this blog I’ll be going through my extraordinary tricep routine that has everyone at my gym SPEECHLESS as they watch me crank out 50 and even 100 rep sets! ARE YOU READY? HERE WE GO AGAIN!
As with my bicep routine, I only perform three exercises for triceps. Your triceps also fall in the small muscle group category so they DON’T need alot of work. I do three exercises that give you that horseshoe shaped tricep that many people are trying to acheive.
As a general rule when training my triceps, my objective is to “sculpt” my triceps NOT BUILD. What I mean by that is that since arm size comes fairly easy to me, my current routine is designed to focus on strict form and on bringing out certain qualities of the tricep such as the horshoe shape, that lateral head of the tricep that juts out when you hit the side tricep pose, and the long head of the tricep that gives it the sweep under the arm when you do a front double bicep pose.
My first exercise I love to start off with is called SKULL CRUSHERS. I like to use the barbell with this movement and ISOLATION is the key. I’ll lay on the flat bench keeping my elbows inward which will isolate the tricep BIG TIME, and keep other muscles from taking over! (the way some people do these, they work more chest or lats than triceps!)
Here’s how it’s done… I’ll perform three sets. First set 50 lbs 15-20 reps here are those high reps, again keeping my elbows inward, bending my arms, bringing the bar to the top of my forehead and then back to full extention. The second set 60 lbs 15-20 reps. For my final set are YOU READY FOR THIS… I’ll jump up to 80 lbs and go until failure which is usually 30-40 reps.
I jump right into the next exercise which are CLOSE GRIP PUSHUPS. Alot of people hate doing pushups and close grip pushups are even harder than the regular way. In my case, I LOVE THEM! To those who avoid exercise variations that are “the harder way”, ask yourself if you are just making EXCUSES AGAIN! the exercises that are the most challenging are almost always the ones that give you the best results.
I’ll do three sets of 50 reps on close grip push ups - that’s right there’s that number AGAIN - FIFTY REPS! It took me a while to work up to that, it surely didn’t happen over night, so be patient when you first start doing these.
Then it’s on to my FINAL exercise which are DIPS! I’ll do three sets until FAILURE! By the way I will NEVER use the assisted dip machine NO matter how fatiqued my triceps are! I do them the hard way - with body weight on regular dipping bars. The first set 30 reps… I’ll count 10 seconds before I begin my second set of another 30 reps. For my FINAL set I ask GOD to give me strength to do as many as I can, until I can’t push myself up anymore! Are you ready for the number? No it’s NOT 50, BUT 100 reps IN A ROW!
My message today for you and for people all over the globe, is that in order to be successful in life, we can’t always go by what we feel like doing. We can’t always do what’s fun and easy; we must do what is difficult and necessary. The path of least resistance is the path to failure. If I lived my life the easy way, I would not be where I am today. Where do you get the strength to do what is difficult and necessary? My strength comes from within!
Add comment November 29th, 2006