I also go from 6-12 reps because if I go below 6 reps I'm going for strength and my muscles won't have much oxygen capacity meaning they will get tired faster (That's what low rep range does). Also picking different exercises ensures your muscle won't adapt to one exercise. This works great on machines where you could just take out the pin and put it on a lower weight and go again. This program can be placed as your triceps routine in you schedule. Whenever I design my program my triceps are almost always worked in nine sets. When you choose to eat, say, chicken instead of ice cream, thereâs no immediate muscle gratificationâno pump to keep you motivated. I also like to use techniques like drop sets to further exhaust my muscle but you don't have to use them if you don't want to. It is worth considering that not all shock methods can be effectively applied to the triceps. I always get a much more isolated pump this way than using a conventional grip, but at the same time have to use a lighter load, so it is really a catch 22 situation. And you run the risk of overtraining since that would probably be 1 hour on the triceps if you went +15. I'm going to tell you five exercises that have great potential for helping you build muscle. Not only is it hard to isolate the triceps while performing eccentrics, but this type of training can really mess with your elbows. If your muscle are inflexible going into this exercise, then you could injure yourself. It's simple and more importantly effective. One extreme case of a guy I know is where he spends two hours on pecs and triceps. Using cluster training is traditionally for strength purposes, but can also be used for growth. Then lower the weight down behind your head without moving the upper arm (so it remains vertical). Many people think that in order to build huge arms, you must focus exclusively on biceps... how wrong they are. By simply limiting the range of motion we can hit the triceps much more effectively. V-bars, straight bars, ropes etc can all be used. Close grip and close reverse grip bench press is an excellent way to exhaust the triceps; it's probably one of the top three exercises for it. When I see people doing this in the gym I always see them not extending fully or swing the weight up or sometimes even jerking it up. If you think about it, the bicep is only a lump on the upper arm, and all that stuff below it is basically the triceps. One hour on the triceps is just a waste. To do this pick a weight you can only do a certain number of times which is less than your target rep range. This is a very popular exercise that many people use and swear by. Iâve tried RP and MyFitnessPal, just looking for some popular alternatives. The problem with training the triceps muscles after a chest workout is that you cannot fully overload the triceps, as they have already been partially worked during the chest movements. I post all new exercises and training programs to these social media platforms. The basic principle of rest pause training is training with more weight than you can usually handle for the targeted amount of reps, therefore getting your muscles more exhausted and more used to using heavier weight. That's like 1 hour on triceps and that just goes to show you how much of a waste it is. When you perform this triceps variation you should barely feel it in your pectorals and basically all of the stress in your arms. This is where you take a one handled pulley and grip it in a reverse way (Your palm faces up). So if you had to do 10 reps pick a weight you could only do say 5 times. 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